808: Motivation Monday - Shrink Your Waist, How To Start Running & Sculpt More Muscle

821: How to Naturally Improve Energy Levels (FULL BREAKDOWN)

➢ Check out our website www.colossusfitness.com [http://www.colossusfitness.com] In this episode we go over 7 different ways to naturally increase your energy levels. There’s no worse feeling than always feeling sluggish, tired, or just not in the right head space. These strategies and tips should help you feel energized. Having low energy is the absolute worst and there’s no worse feeling. Listed points: 1- Aim to do more of what inspires you * “You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.” 2- Spend 15-60 minutes getting inspired each day * Audio books * Podcasts * Books * Motivational videos 3- Eat a balanced diet * A lot of people don’t realize, but a poor diet can substantially decrease energy levels. * Ex- heavy fast food meal will weigh you down. * Lighter, healthy meal will give you energy and leave you feeling great * Protein helps to stabilize blood sugar levels and provides a longer-lasting energy source. Include sources like lean meats, beans, nuts, and tofu. 4- Get rid of the energy draining habits Examples: * Waking up and scrolling * Laying in bed after the alarm goes off * Alcohol * Saying yes to everything and overcommitting 5- Get Adequate Sleep/Manage Stress * Aim for 7-9 hours of quality sleep each night. * Stick to a consistent sleep schedule by going to bed and waking up at the same time every day. * 10 hours before bed: No more caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning. 6- Morning sunlight * Wakes up your brain, Improves sleep at night, Boosts daytime energy 7- Get more movement Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

820: Motivation Monday - How to Get Back on Track After Weekends Away, Handle Summer Social Eating & Stop Fitness Comparison

➢ DM “4th of July” for a special insane deal @ColossusFit ➢ Apply for 1 on 1 coaching- https://www.colossusfitness.com/ Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to get back on track after a bad weekend, handle summer social eating & stop fitness comparison. Josh quote: "The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." - Arnold Schwarzenegger Kyle quote: “You win some, you learn some.” What has us excited or intrigued: “There are graveyards full of people who wish they could trade spots with you” Client shoutout: Edie Weekly questions: Question 1- How would you go about getting back on track after a weekend away with really bad eating and habits? Question 2- How can I make good choices at restaurants? I find with summer being here there’s so many social events and I usually cave in and go overboard, ruining all my progress. Question 3- I noticed myself getting overly concerned about what others are doing on their fitness journey. I’ve been working hard losing weight, but then see others taking shortcuts and it bothers me. How to get over this? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com [contact@colossusfitness.com] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

819: Stop Dieting... Reverse Diet Instead - Eat More Food & Lose More Weight!

➢ DM Me “REVERSE DIET” To be coached personally by me so you can eat more food and burn off more fat This episode was inspired by a question we got: Can you explain how you are able to up your clients calories after a longer deficit, and still keep them shredded? Wouldn’t that lead to long term weight gain again? - Bella Going to answer common reverse dieting questions for you. 1. Can everyone reverse diet? 2. Do reverse diets always work? 3. Will I gain fat if I reverse diet? 4. How many calories should I add? 5. Should I be adding calories every week? 6. Where should my calories come from, protein, carbs or fat? Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

818: Motivation Monday - When Should You End a Bulk? The Truth About Fibre & Why You Weigh More When You're Sick

➢ Suggested food list- ➢ Ask a question- https://www.colossusfitness.com/podcast ➢ Check out our coaching www.colossusfitness.com Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about when to end a bulk, the truth about fibre and why you weigh-in higher when sick. Josh quote: "If you show me the information and it makes sense, I'll just change my mind, I don't get married to my beliefs, that's one of my things I'll say is don't marry your beliefs. You should date them." - Dr Layne Norton Kyle quote: It’s better to acknowledge a hard truth and face it head on rather than pretend it doesn’t exist” What has us excited or intrigued: Client shoutout: Brooke- well over 100 pounds down Question 1- Why do you reccomend fibre so much for fitness? Question 2- Why do I weigh in heavier when I am sick? Question 3- If you have been bulking and in a surplus 250-500 calories how do you know when to do a cut? Is there a body fat percentage range you would recommend? or if the strength gains start stalling and for how long? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com [contact@colossusfitness.com] ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]

817: Fix Your Life With This Self Improvement Knowledge

➢ Apply for coaching www.colossusfitness.com In this episode we take a deep dive into an Instagram post we recently came across. “Everyone 18-35, drop some elite ball knowledge but the topic is self improvement.” We dive deep into some different tips and strategies to improve your life and habits, guaranteed. 1- Every pattern in your life repeats until you learn the lesson. The moment you choose differently, the loop ends and growth begins. 2- You suffer more in your head than in reality 3- Action ends suffering 4- By the time you have the perfect plan, its too late. 5- Sit and observe. Everything has a pattern- people, problems, situations, even life itself. The moment you crack the pattern, everything begins to change. And simply observation itself will change outcomes. 6- Work on your nervous system regulation 7- If you say something, do it. If you can’t do it, don’t say it. 8- Motivation is a lie 9- Put yourself in hard situations and figure it out later. 10- Start today. start now. don’t wait for Monday, 1st of the month or the new year. Thanks for listening! We genuinely appreciate every single one of you listening. ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/ [https://colossusfitness.com/]