762: The Busy Life Playbook: Staying Lean & Jacked With Less Time
Fit, Healthy And Happy Podcast
Colossus Fitness
4.9 • 572 Ratings
🗓️ 11 December 2025
⏱️ 27 minutes
🧾️ Download transcript
Summary
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Summary of episode: Don’t fall victim to busy seasons of life. Life happens, and it with the right tools you can navigate any season without losing your identity as “someone who trains” or “someone who eats well.” This episode will give you the tools and mental anchors to stay lean and jacked with less time.
Listed points:
“You don’t rise to your goals — you fall to your systems.”
Three system framework to succeed through ultra busy times
Part 1: Mental Anchors and identity:
Identity Statements
Examples I use:
“I’m the type of person who trains no matter how busy I am.”
“I prioritize health because it makes everything else in my life easier.”
“Nutrition is not something I do — it’s part of who I am.”
Identity removes negotiation.
Anchor Rituals (2–3 minute habits)
-Mini routines that connect you to your identity:
-Morning weigh-in
-60-second intention (“What does the best version of me do today?”)
-Setting out gym clothes the night before
-Tracking calories reminders
-Daily walk
Non-Negotiables examples:
-Protein target
-Steps
-Water
-Training 2–3x/week
-Sleep routine
-No binge eating
Part 2: Nutrition In Chaos
If it’s not simple, it won’t happen.
Remember: Busy people need fewer decisions, not more discipline. The goal is to simplify.
-Set breakfast
-Pre-log
-Healthy set foods to eat out
-Rotating dinners
-Meal prep
-Emergency protein healthy snacks
Part 3: Training in chaos
-Same time every single day
-Get it done when your willpower is at it’s highest- morning is ideal for most
-Have accountability with someone. Arnold example
-Real stakes if you don’t show up
-Realize how much better it will make you when it gets done
Thanks for listening! We genuinely appreciate every single one of you listening.
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Transcript
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| 0:00.0 | What's going on everybody? Welcome to the fit, healthy, and most of all happy podcast. I'm a coach |
| 0:06.0 | and host Josh here with his co-host and co-coach KG and I'm in the house. And if you're |
| 0:12.8 | someone who's busy and you just feel like life is kicking you all around and you don't know |
| 0:17.2 | where to fit in fitness and nutrition and self-growth. This episode is for you. I wanted |
| 0:22.5 | to make a full playbook, a full step by step on how to succeed with no matter what life throws at you. |
| 0:28.6 | And a bit for my story too, fitness has been a constant for me ever since I started it. |
| 0:33.0 | I found a way to do it despite playing multiple sports. I was playing hockey in several different |
| 0:38.0 | leagues, motocross, all these different things. I'd still make a time for fitness. And you'd say, okay, well, you're a kid. And that's what everyone said. Wait till you grow up. Wait till you're in school. And then I was in university. I found a way to do it. And then it was wait till you get married and have kids and I did that and had a kid and then people would say wait till you have a second |
| 0:54.5 | kid it's impossible then I had a second kid and now I'm sure I mean I haven't heard too many I think saying I have two young kids because I have a one year old and a three year old I still get it done I have a business I'm doing everything I find a way to do it I haven't got as many of those comments but case and and point, what I'm getting at, I'm not trying |
| 1:11.3 | to brag, these things work. No matter what life throws at you, these tips will work. And I'm going to |
| 1:16.1 | show you how to actually succeed no matter what happens, whatever variables are there. Even if you feel |
| 1:21.2 | like you have no time, you just don't want to feel victim to your own circumstance, your own |
| 1:25.7 | schedule, and kick fitness and health |
| 1:27.7 | and everything you hold dear to the curb. So I actually spent a lot of time prepping this to help |
| 1:33.4 | you succeed no matter what goes on to keep this identity of someone who can remain fit under pressure. |
| 1:39.2 | So I'm going to give you the tools and the secrets that have worked for me and I'm really excited |
| 1:43.3 | to start. And I want to start with a quote and that is you don't rise to your goals. You fall to |
| 1:47.9 | your systems. And I love this. It's so easy to set goals and look to be the next person on the |
| 1:54.1 | moon and set major, major things. But for me, no matter what has happened in life, any curveball, |
| 1:59.6 | any variable, anything, these |
| 2:01.4 | systems are what hold you together. |
| 2:03.6 | Even for me right now, it's a little bit of a crazy situation because my wife's working |
... |
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