What's going on, everyone? Welcome to the fit, healthy, and most of all happy podcast.

I'm your coach and host Josh here with. Hey, bud, what's going on? It's your coach KG and I'm in the house.

Your coach and bro KG coming at you with a new episode of Motivation Monday where we get you fired up.

We share some of our thoughts, share a client that's crushing it, some killer quotes, as well as answer your questions.

This week we're getting over how to get ultra lean for summer.

The easiest way to know how much protein you should be having and when you should increase your calories after a diet.

These are three ultra popular questions that we've had to answer many times for our clients.

So, you know, we're really excited to answer them on this episode and just to get some incredible content out. I just wanted to take a second to say thank you to everyone for DMing us some really amazing questions as of late. I think we have like the best list of questions we've ever had. So if you want to keep adding to that and keep giving us really good questions, especially we know a question is amazing when we get asked it a few times. So don't feel like, oh, maybe someone's already asked this because sometimes people haven't. But if you want to submit a question, you can just follow us on Instagram there at Colossus Fit, C-O-L-O-S-U-S-F-I-T. and you can go ahead and DM that question to us. We will add it to the list and get to it as soon as we can.

And then you got a ahead and DM that question to us. We will add it to the list and get to it as soon as we can.

And then you know, you got a chance to have your question answered live on air, which is going to be

freaking amazing. But we always like to kick these stuff off with some quotes because I'm a big

believer in lover of quotes because, you know, there's just something so nice about so much knowledge

put in one nice, simple little

sentence. So my quotes are really simple one. And it's think positive thought, say nice things,

do good for others. Everything comes back. And, you know, I love this too. And not even so much

to need to do things so things come back to you but just in general you know just think positive things

say nice things aim for big goals be ambitious you know just a lot of these things are like the best

you know like i even loved uh you know wim hoff he's this one guy's this type of breathing and you know

he said the most valuable thing we have in our life we neglect to to even enjoy and use and that's air

without air we are dead right like

you know even before water before food air right like even you know it's just it's things like that

like taking that deep breath you know going outside breathing that fresh air like just enjoying

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