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

I'm our coach and host Josh here with his co-host and co-coach KG and I'm in the house.

And you tuned into the right podcast today because we're going to give you seven killer ways to

simplify nutrition and just make it easier to stay on track and your fitness journey and your life and with your attitude towards food. So these are seven really kind of different and interesting tips that are going to be highly effective in your journey. So let's tune right into it. What's number one? So number one is, you know, it's all going to start at the grocery store. You know, what you're bringing into the house is just going to be the biggest thing. You know, in my personal opinion, having healthy snacks, you know, once again, like, you know, snacks are definitely a tough thing for quite a few people. But if you always have those healthy things available, protein snacks, veggies, all that great stuff. When it comes down to the grocery store, I also have quite a few hacks and tips that I would like to talk about.

That will definitely help a lot of people out. It's just definitely having a dedicated day, in my personal opinion, will just help you stay consistent with it. If you kind of go, you know, here and there, it can work for some people, but I do believe having that consistent time will help for a lot of people who struggle with habits and just, you know, all that other stuff. Even just shopping the perimeter, it's been proven that on the outside of the store is typically where the healthier stuff is, the, you know, the more just nutritious stuff, you know, the stuff that's kind of less filled with, you know, just all these million ingredients that we don't know what it is, is definitely going to be helpful. And then a couple other tips when it comes to the grocery store is just going on a full stomach. I'd say a lot of times if you go hungry, you're just going to crave a lot of things that aren't as beneficial for you or just, you know, going to help you just get the results you deserve. And then even one thing that I've done quite a few times is I've actually gone and worked out right beforehand. And I felt so incredible because, you know, each time I

was making a decision to grab something like, what would a healthy person do? You know, and I just, I grabbed everything that I needed, right? So really avoid bringing those things into your house that aren't great. And yeah, that's going to be the number one thing is start at the grocery store and bring everything in that you need and it'll help you a ton. Yeah, even going back, I love what Kyle said about asking yourself, what would a healthy person do?

So go there and say, what would a healthy person do so go there and say what would a healthy person buy right like we've mentioned before you know apply to that higher level thinking you know what is going to help you if you go and just kind of stock up on a lot of things you don't need and you know you just buy oh this could be fun to try maybe i'll have this down the road you know you're going to do yourself no favors right and food's getting expensive so say what is the best quality healthiest food I can really stack on to be really good even myself I make sure I spend you know good money having a ton of healthy snacks available because if you're like me and you love food and you panic and you get hungry that's you, you know, when the door dash will happen. That's when you're going to overspend and just go out and not actually take advantage of the food you have at home. So some of my favorite things are I love like, you know, the rice cakes are pretty locale, but really tasty, easy to grab. I really do enjoy popcorn. Really high in volume and it's just really low calorie, which is amazing, high in fiber, which is just totally awesome. And it can really kind of scratch that itch of wanting a snack, even things like cucumbers, carrots, you know, vegetables. Like if you kind of identify some really good pickles, like low calorie little snacks, if you are someone who likes to munch, you know, these are things you do want to have available just just sometimes to have you know there because otherwise if you're really hungry and you panic that's when you'll overdo it and get something uh you know much more extreme number two is just to pre-log common meals so for me personally like i like me and kailgo does one brito place so i have it pre-saved i have it all portioned and i order according to kind of what I pre-log like I'll usually say you know a scoop of rice and you can kind of control these things that are even a little bit tougher but if you find yourself constantly going to Chipotle and you get your bowl a certain way you know build that out on their app find out exactly how many calories you are and add that into my fitness pile as a meal that way

instead of just logging someone else's or just every single time logging an ingredient by ingredient this is a great way to save some time especially if you're you know you're someone who you're like oh i don't want to be in my fitness all the time i'm only in there probably a minute to two minutes a day because i've really established you know a lot of things to typically have the odd time will have something really different i'll just go through it as i did at the start

but the more you do it and the more experience you become, the easier it gets, right? And that's why even for me, like eating similar foods, like at home, some of my staples when I'm hungry and I need something, I'll make a smoothie. You know, I'll make protein pancakes. I have my oatmeal. These are really quick, easy, but nourishing things that I can kind of just whip up and prepare super fast. I also love Greek yogurt. I love Greek yogurt with like, you know, different toppings and different fruits, which can be really exciting. So it's going to be different for everyone. Those are just the staples I've enjoyed. They're all high protein. They're really quick. They could be prepared in under two minutes. And like having those things available, having it prelogged, it takes a lot of the effort out of it because sometimes taking a thought to cook something absolutely insane, that's a ton of effort can be kind of tough. So having these simple things prelogging it really does just go a long way. Yeah, honestly, I find the most successful clients, the most successful people are, you know, those who just kind of don't feel the need to rewrite the wheel. This goes for workouts and everything as well. But just, yeah, like have it nice and consistent. And it'll definitely go a long way. And it takes that, you know, we all have decision fatigue. And if you're constantly just having to make so many decisions around food and all this other stuff it it can be challenging for the day. And that's why I love the fact that Josh said have a lot of similar foods, put it in beforehand and it will go such a long way for you. And that's going to bring me into number three, kind of, you know, quite similar. But, you know, just stop overthinking, you know, what you're going to be eating and focus on how much you're eating. I think a lot of times people are just so focused on just like, you know, having the healthiest, most organic, you know, just all these other things, but they're not focused on the actual portion control, right? And that's what really like, you know, I'd say most people on average, you know, the conversations we're having a lot of people are looking to lose some body fat, build some muscle, you know, just build a great physique you're proud of. And a lot of it is going to come down from just the overall portions and how much you're actually going to be having. And that's why one of the biggest things you can do is just focus on logging and just knowing your numbers and being consistent with it. Like this is the most important thing that's going to get you the results that you deserve. So, you know, being into my fitness pal, you know, calculating that out, you know, it does only take a small portion of the day. And if you do it right and also if you have someone helping you with that, of course, so, you know, that's what we do and that's what we specialize in, then it's just going to make it that much easier because you don't have to overthink it. You'll have to constantly be like, okay, well, you know, this week I didn't

lose much, you know, any weight. What am I going to do? Like your coach will be like, hey, this is exactly what we're going to do and we're going to take care of you. And that's why, you know, we want to help every single one of you out.

And with that being said, I did want you to just take a look at our website.

It's the first link in the description, colossus fitness.com.

You can take a look at our website. It's the first link in the description, colossus fitness.com. You can take a look at that, fill out an application. And, you know, we'll take a look at that and just pretty much make sure that you're the right fit for our coaching program and help you finally get the results you deserve. A lot of people are struggling just because they don't know what the right thing to be doing is there's so much misinformation out there. And that's why we'll simplify it and base it off of your fitness journey and take care of you there. So there's number three. Stop overthinking it and hire us is a little bonus that I added there. And that brings us into number four. And this is a big one. That's knowing kind of your trigger foods or trigger situations so two things I like to do to

avoid this are you know first and foremost if you have some foods that you know you can just not control

yourself with for me it's chips that's why if I see chips I can't just have a few chips you know if you can

you're a stronger person than me but for me like I just can't stop I just keep going right and like

these things are engineered for every bite every taste to want you just to have more and instead you can say you know well if these are things I struggle with I shouldn't keep them in the house and that's where it can be really good to you know take these things out of the house and find really you know great solutions and alternatives I love the quest chips they're pre-portion they're high protein. They fit and they kind of fulfill the criteria I need. So I'll default to those. But if you can kind of know the things that can cause you to go off track, you can therefore avoid them. Just the same if every time after night shift, you work, you drive by McDonald's, you smell it, you know, maybe try and take a different way around or as soon as you're done your shift and you get in the car, have a healthy snack and start eating that right away. Like the more you can kind of avoid these things and even as we've talked before about habits and cue and reward very often like there's a queue and there's something we're used to doing and we get that reward. It's about breaking that cycle and the first step to breaking it is being able to identify it 100% and you know

a lot of times stuff like this takes us out of our calorie you know deficit or maintenance or whatever we're

focused on and it just it ends up messing us up and even myself I know like similar to Josh with his chips

like for me with ice cream like there's no way like I just I cannot bring that into the house

no matter how hard I try no matter how much discipline I have you know I did talk about decision

fatigue earlier but just like no matter what like the day goes on and just it's constantly just

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