Fit, Healthy And Happy Podcast

➢ Check out our website- www.colossusfitness.comIn this episode we go over 7 simple strategies to actually get the most out of your workouts.Why is it that some people go to the same gym for years and don’t see progress? Everything explained here could be why.(0:00) - Intro1- Focus on mostly strength trainingHave the right balance between cardio/classes/etc2- Train with intent Going through the motions won’t cut it.Josh’s straight arm pulldown example3- If you’re going to use your phone, set timers4- Go in with a specific plan & have a coach5- understand how to navigate when it’s busy.*ask someone how many sets*understand the right changes to make*cable chest fly vs. db chest fly6- Workout with someone that challenges and pushes you if possible7- Realize the results leave far past the gym. Nutrition, sleep, etc.*a workout is only 4% of your dayThanks 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/

Transcribed - Published: 4 June 2026

➢DM “FIT parent” to apply on IG @‌ColossusFit➢ Check out our Youtube channel (fit parent video uploaded later today) - https://www.youtube.com/@ColossusFitness/videosWelcome 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 avoid biggest fitness pet peeves, be proud of prohress and manage fitness with a new born.Josh quote: "Comfort is the silent assassin of destiny."Kyle quote: “You don’t need more motivation. You don’t need another quote, another motivational video. You need action. Ruthless, consistent, daily action.”What has us excited or intrigued:Client shoutout: MeganWeekly questions:Ive been making some great progress, just over 1lb lost per week but I can’t help but feel unhappy with where im at. How to get past that?Ive been going to the gym 2 years and noticed the gym etiquitte is only getting worse and worse. I try not to get bothered by much but noticed it getting to me. I’m curious, do you have any major pet peeves?How did you balance being the father of a newborn and keeping up with your fitness?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 1 June 2026

➢ DM "Skinny Fat" to IG @ColossusFit to apply for coaching➢ Check out our website www.colossusfitness.comAre you “skinny fat” and not sure whether you should bulk, cut, or start over completely? In this episode, we break down exactly how we help our clients fix the skinny fat look step-by-step without extreme diets, endless cardio, or wasting months spinning their wheels.We cover: • What “skinny fat” actually means • Why being skinny fat is honestly a great starting point • How to choose the right game plan based on your body fat levels and where you store fat • The biggest mistakes keeping people stuck • A rant you probably need to hear if you’ve been avoiding the basicsIf you’ve been frustrated with your physique despite working out, this episode will help you finally build a clear plan to lean out, build muscle, and transform your body the right way.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/

Transcribed - Published: 28 May 2026

➢ DM “TIGHT TUMMY” to @ Colossusfit to peel off unwanted stomach fat once and for all.➢ Run tips- https://www.bluedevilsac.com/blog 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 shrink your waist, start running and sculpt more muscle.Josh quote: "The first draft is just you telling yourself the story." - Terry PratchettKyle quote: "Happiness is wanting what you have."What has us excited or intrigued:-Try to think yourself-Flynn effect IQ rose across generations in developing countries-Social media, Tiktok brain and over using AI tools through cognitive outsourcing-Use AI properly-Bad use: “Write this for me. Think for me. Give me the answer.”-Good use: “Challenge my thinking. Quiz me. Find flaws. Explain this concept. Make me defend my answer.”Client shoutout: Megan VWeekly questions:How can I shrink my waist? Is it even possible outside of just losing fat? Also how do I lose more stomach fat LOL?Question for Kyle because I know he has run a marathon before. How do I get into running? I ran a bit as a kid but I don’t really understand how to start as silly as that sounds. Like do I just run until I can’t? Can i walk or do I need to start with a certain interval?How can I sculpt more muscle to my body? I feel like I have some muscle but just look so average when some people at the gym look so good. There muscles are so much bigger and rounder, is it genetics or am I doing something wrong?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 25 May 2026

➢ Check out our website- www.colossusfitness.com Struggling to lose fat without giving up your favorite foods? In this video, we break down 7 simple fat loss tips to help you eat more food, reduce stress, control cravings, boost metabolism, and build a sustainable calorie deficit without feeling restricted.Learn how to make weight loss easier with high protein meals, low calorie dense foods, smarter nutrition habits, better portion control, and realistic fitness strategies that actually fit your lifestyle long term.Listed points:1- Stop blowing your macro budget early in the dayOne of the biggest mistakes people make is eating a super high-calorie breakfast or grabbing a calorie-dense treat early in the day.Instead, start your day with a protein-focused meal that actually gives you room to work with later. Think eggs and egg whites, Greek yogurt, protein oats, lean meat, fruit, or something that gives you a good amount of protein without destroying your carbs and fats by 9 a.m. The goal is not to be perfect. The goal is to make the rest of your day easier.2- Pre-log your food before you eat itMost people track reactively. They eat whatever they want, log it after, and then realize they have 17 grams of carbs, 4 grams of fat, and 80 grams of protein left for dinner.3- Stop drinking your calories4- Watch the sneaky high-calorie add ons: Someone makes a salad and thinks they’re crushing it. Then they add creamy dressing, croutons, bacon bits, cheese, candied nuts, avocado, and a bunch of oil.Now that salad has more calories than a burger and fries.5- Chill out and know results come over timeCompounding powerLargest friction at the start - You’re scanning labels, weighing food, trying to figure out servings, wondering if you logged the cooked or raw version, and feeling like you need a degree in nutrition just to eat lunch.6- Use low-calorie sauces to make “boring” foods taste good7- Read labels and don’t get fooled by marketingA “protein” bar with 4 grams of protein is not a protein bar. A “healthy” drink loaded with sugar is still liquid calories. A salad with 700 calories of toppings is still 700 calories.Same thing happens with coffee creamers, cooking oils, sauces, dips, spreads, and toppings.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/

Transcribed - Published: 21 May 2026

➢ Check out our new website www.colosssfitness.com➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Submit a question- https://www.colossusfitness.com/podcastWelcome 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 ultra lean for summer, learning body fat levels and dealing with injuries.Josh quote: “You do not rise to the level of your goals. You fall to the level of your systems.” - James ClearKyle quote: “Preparing to do the thing isn’t doing the thing. Scheduling time to do the thing isn’t doing the thing. Making a to-do list for the thing isn’t doing the thing… The only thing that is doing the thing is doing the thing.”“Go and do the thing.What has us excited or intrigued:Client shoutout: Jennifer MWeekly questions:I hear you talk about losing fat and gaining muscle what is the best way to know how much of each you have in your body? And if I’m doing both at the same time, how do I know I’m losing fat and gaining muscle? - SandraHow do you deal with hip flexor injuries, and how long do their recovery typically take? - TiaanHow would you get ultra lean for summer? Not just lose some weight but get seriously ripped. I’m already lean and want to take it to the next level.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 18 May 2026

➢ Get out free resources: https://www.colossusfitness.com/resources➢ Our Instagram: https://www.instagram.com/p/DXsOSl7kSdO/?hl=enIf you’re trying to lose weight, burn fat, build muscle, or finally create sustainable healthy habits, this episode is for you. In this podcast, we break down 7 of the biggest nutrition mistakes that lead to weight gain, fat gain, stalled progress, low energy, cravings, and frustration.Most people think they need a perfect diet, but often it’s the small daily nutrition habits that are holding them back. Hope these help!1- Always needing to be full-Hunger won’t kill you, nor will boredom2- Not eating enough food volumebig salads, veggies, berries, Greek yogurt, chicken, etc3- Having junk snack foods in the houseHave “I’m bored but want something foods”Carrots, cucumbers, water, diet beverage.4- Filling up on the wrong foodsAlways start with protein & veggies5- Eating too fast-Have a “pause rule” Before seconds, wait 10 minutes and drink water first. Most cravings pass.6- Logging everything at the end of the dayPre-log food before eating it7- Not intentionally eating, eating distractedDon’t multitask while eating Phones, TV, laptops massively disconnect hunger/fullness cues.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/ Topics covered include:Fat loss nutrition tipsWeight loss mistakesSustainable dietingCalorie awarenessHigh protein eatingPortion controlEmotional eatingBinge eating preventionHealthy habits for weight lossFlexible dietingBeginner nutrition adviceFitness and nutrition coachingMetabolism and fat lossCravings and hunger managementLong-term weight loss success

Transcribed - Published: 14 May 2026

➢ Check out our new website www.colossusfitness.com➢ First 3 applicants get a special discounted offer 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 the biggest mistake holding you back, how to improve sleep quality & favourite coaching moments. Josh quote: "Those who think they have no time for bodily exercise will sooner or later have to find time for illness." Edward StanleyKyle quote: “Whether you think you can, or you think you can’t — you’re right.” - Henry Ford What has us excited or intrigued:Client shoutout: Stephen Bell Question 1- What’s the absolute biggest fitness mistake you see people making? I’m not talking small ones like skipping the gym or having too little water. Question 2- What are some ways to get better sleep? I find I’m always waking up super tired.Question 3- Favourite part about what you do as an online fitness coach? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 11 May 2026

Follow us on Instagram @ColossusFitTop 8 habits:1- Daily walks2- Limit dopamine overloadReduce constant hits from:scrollingjunk foodnotifications3- Create something4- Spend time reflectingWhat went wellWhat needs workWhat’s tomorrow’s priority5- Just eat good foodYou feel so much betterHealthy, whole foods, limit6- GratitudeWhat are you grateful for? Journal, think about it, tell people 7- ABL- ALWAYS BE LEARNING 8- Get sunlight, especially earlyThanks 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/

Transcribed - Published: 7 May 2026

➢ LAST CHANCE FOR THE CHALLENGE! Message “summer shred” to Instagram @ColossusFit➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en Paloff press- https://www.youtube.com/watch?v=_2xWmYNnFS8Oblique woodchopper- https://www.youtube.com/watch?v=GwxbI7hnnwICable crunch- https://www.youtube.com/watch?v=aBd6T01PBqwRussian twists- https://www.youtube.com/watch?v=fCHFQTBqm-UDeadbugs- https://www.youtube.com/watch?v=lqnuY3wiBzA 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 the top ab exercises, making meal prep easier & how to fix your posture. Josh quote: “You’re not stuck, you’re just under-committed to the version of you that wins.”**Kyle quote: “**If you always do what you’ve always done, you’ll always get what you’ve always gotten.”What has us excited or intrigued: Client shoutout: David Torres Weekly questions:1. What are some of the top exercises I should be doing to get abs? I’ve been hearing a lot about weighted ab exercises.2. What are some ways to fix my posture?3.  I struggle with meal prepping properly. I have no idea where to start, what to prep, etc. Any tips or tricks? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 4 May 2026

➢ Message “Summer shred” to our IG @‌Colossusfit LAST CHANCE TO JOIN!In this episode we dive deep into the habits from our best performing clients.The goal of this episode is to give you some motivation(0:00) - Intro1- Willingness to be open minded and learn.Just because they’ve lost weight in the past, they don’t constantly refer to it and think, “but I did it this way before!! why don’t we do it this way?”They know our process works and trust the process2- They communicate with us.Reach out for any questionsSend check-ins weeklyHave a conversation when an obstacle/trip etc comes up3- They have goals set. Physical and performance based4- They’re willing to push to the next level.“Instead of asking how can I do the bare minimum they ask, how can I do more?”5- They focus on inputs, not just outcomes.They focus on:StepsWorkouts completedProtein/caloriesSleepThey know if those inputs are handled, results are inevitable.**6- Everything they do is a non negotiable and consistency is always thereYes they have bad weeks just like anyone elseThat doesn’t stop them from showing up again week after week Listed points: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/

Transcribed - Published: 30 April 2026

➢ Message ‘800’ to our IG @‌ColossusFit (8 spots to celebrate) LAST WEEK, you will also get a crewneck sent to you.➢ Crewneck winner announced on our ig- @‌colossusfit 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 more disciplined, working out when sick and if carbs or fats are better. Josh quote: "Denial is the ultimate confrot zone." - David Goggins Kyle quote: “It doesn’t get easier, you just get stronger/better” Client shoutout: Christi1- How do force yourself to be disciplined with a hectic and busy life? I find i struggle doing the things I know I should be doing. 2- Should you workout when sick? 3- When I’ve hit my calories and protein for the day is it best to fill the rest of my day up with carbs or fats? Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 27 April 2026

FREE SUPPLEMENT GUIDE - DM “SUPPLEMENT GUIDE” To @ colossusfit on instagram(0:00) - IntroINTRO:Creatine = one of the most researched supplements everStill widely misunderstoodA lot of noise around creatine when there doesn’t need to be.WHO SHOULD TAKE IT:People lifting weightsAnyone trying to build muscle or strengthDieting individuals (helps maintain performance)High stress / low sleep individualsVegetarians may benefit more (lower baseline creatine levels)(Basically everyone with some few exceptions that we will get to later in this episode)WHAT DOES CREATINE DO?Helps your body produce energy (ATP) fasterThink: “battery pack” for muscles and brainResult:More strengthMore reps: more output = more long term muscle massBetter training output - better quality workouts, slight improvement to recovery capacityAlso proven to help with high intensity efforts within endurance work for athletes. You can produce more power in these moments and recovery faster between hard efforts.Cognitive and brain benefits (Emerging science)Improves memory, focus, mental fatigue resistance and it’s especially prevelant when dieting, sleep deprived and in high stress situationsNew science showing some fatigue resistance (especially in sleep deprivation)Aging / longevity supportDosage:Standard 3-5g dailyNo need for a loading phase. Higher side effects and same resultMust be consistnet, try not to miss multiple days. You will lose the effectSide effects?Mainly GI issues. You can circumvent by starting at 3g, taking it with food and trying to split in two doses while staying hydrated.2–5 lbs water weight (intramuscular, not fat)Pre-existing kidney issues → consult doctorClosing message:Not a magic solutionHigh ROI supplement if basics are already in placeSimple protocol:3–5g dailyStay consistentFocus on training and nutrition firstThere are also responders and non responders, experiment with it and see how you feel. 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/

Transcribed - Published: 23 April 2026

➢ DM “Birthday Promo” TO @ COLOSSUSFIT On InstagramWelcome 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 lose fat fast, navigate a night of drinking, and why the scale won't move.Josh quote: “Most people don’t fail because they aim too high — they fail because they can’t stay consistent once it gets boring.”Kyle quote: A lot of people wait for the perfect condition to start. I don’t realize starting is the perfect condition.“It doesn’t get easier, you just get stronger/better.”What has us excited or intrigued:Power of a coach:Getting lost on journey with a map, it keeps re routing you to your destination. A coach does the same thing no matter what detours come your way.Why this is key in a summerClient shoutout: RyleeWeekly questions:I’m doing everything right but the scale isn’t moving. What am I missing and is it possible my scale is broken?How aggressive should I be right now if I want to get lean for summer? What are the downsides of eating as little as possible?I want to go out and have drinks with my friends. How can I navigate this and not throw away all my progress and feel horrible the next day?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 20 April 2026

DM “Summer Shred” to Instagram @ColossusFit to apply for our programBanded shoulder warmup video- https://www.youtube.com/shorts/si3NsWSEtT0If you’re serious about building muscle, losing fat, and actually sticking to your fitness journey long term, these are the best fitness investments we’ve made over the years.In this episode, we break down 10 of the most impactful tools, habits, and purchases that have helped us get stronger, leaner, and more consistent without wasting time on trends or gimmicks.This isn’t about flashy supplements or shortcuts. It’s about the simple things that actually move the needle.We cover everything from gym essentials and recovery tools to mindset upgrades and environment changes that make staying consistent easier.If you feel stuck, inconsistent, or like you’re always starting over, this episode will show you what’s actually worth investing in.Timestamps:0:00 IntroTop fitness investments discussed:1- Best water bottle for hydration and daily performance2- Resistance bands for strength training, warmups, and mobility3- Sauna benefits for recovery, health, and longevity4- Secretlab chair for posture, comfort, and work productivity5- Knee sleeves, lifting belt, and squat shoes for strength and injury prevention6- Lacrosse ball for mobility, muscle recovery, and pain relief7- Kindle for personal development and building better habits8- Choosing a high-quality gym environment and towel service9- Investing in mentorship, coaching, and accountability10- Sleep optimization tools like humidifier, blackout curtains, and mattress Follow us on Instagram: https://www.instagram.com/colossusfitApply for coaching: https://colossusfitness.com/

Transcribed - Published: 16 April 2026

➢ Limited edition crewneck giveaway- https://www.instagram.com/p/DXDAQhSEYML/?hl=en➢ Share our podcast to your Instagram story for 10 bonus entries!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 the worst fitness habits, how to stay fuller longer and reduce muscle soreness.Josh quote: "It’s all about hard work. I think people now they don’t like hard work. They want to have the result but they don’t want to take the journey. It’s the journey that strengthens you. When you push yourself to the limits you find out about yourself. Theres no way to go around this. There’s no magic tricks. You’re going to work hard. You’re going to push yourself. You’re going to be sweating. You’re going to be in pain if you want to be successful." - Dorian YatesKyle quote: “Stopping your worst habit will change your life way faster than starting your best habit. Fix the leak before filling the bucket.”What has us excited or intrigued:Client shoutout: Kennedy1- What are some of the worst fitness habits you see that hold people back from seeing change?2- What are some ways to help me become more full with the food I’m eating? I’ve seen people starting to take some steroids to help with this and not sure what to think about it.3- What’s the best way to reduce muscle soreness? I find my lower body takes forever to recover but upper body is never sore.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 13 April 2026

➢ Message "Summer shred" on IG @ColossusFit to join our challenge starting May 4th➢ Follow our IG - https://www.instagram.com/colossusfit/?hl=enMindset is everything. We can give the best nutrition, training strategies, etc but without the right mindset in place, none of it will work.Hope this helps you out! 1- Genuinely believe in what you’re doing and why you’re doing it 2-  Take ownershipUnderstand why what you’ve done in the past has failed you 3- Remove the all or nothing mindset-Use Failure as FeedbackAsk yourself: What can I change tomorrow to get closer to my goal?Focus on consistency over perfectionShowing up every day, even imperfectly, compounds far more than waiting to be “perfectly ready.” 4- Allow small wins to compound and build momentum 5- Get real accountability this time around*join our challenge 6- Learn to do things no matter the circumstanceCold, rainy, tired, sore- get it done anyways 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/

Transcribed - Published: 9 April 2026

➢ Message "Summer Shred" to Instagram @ColossusFit 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 AI workouts, what we eat in a day and if lifting heavier or lighter is better. **Josh quote: “**Make a decision, don’t question if it’s the right decision. Make the decision and make it the right decision”**Kyle quote: “**If failure were possible but if you knew it happened it would help you? What would you do?”* If failure were not possible, what would you attempt? Not best question , good question lead to great oneWhat has us excited or intrigued:Client shoutout: Ab transformationsWeekly questions: 1. I asked chat GPT to make me a routine. I gave it my skill level, my history and my goals. I also asked it to set my macros and give me advice. I feel like I know what to do I just find I’m not actually seeing measurable progress. What am I missing?2. What does a typical day of eating look like for you guys?3. What’s worse: lifting too light with perfect form, or too heavy with sloppy form?Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 6 April 2026

➢ Get your FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=enI’m a form expert with 30+ million views on my form videosIf you feel like you’re putting in the work but not seeing the results you deserve… there’s a really good chance it’s not your effort—it’s your form.After coaching 5,500+ clients, we see the same mistakes over and overBig difference between doing something and doing it well. Not even 8 reps is the same.End of this episode I’m going to give you the formula to have top 1% form in gym-Too heavy and ego lifting or going to light (Girl on laptop, if you don’t take it seriously you arent going to naturally work the right muscles)-Breathing-Rushing reps, trying to speed through. If it feels robotic it’s trash, it should be controlled and intentional-Then you need to keep that standard. People get lazy over timeInstant form fix:Drop weight by 10%2 second negative on every rep and hold squeeze for 1 secondFilm yourset and analze, cross reference to our form guide if need beThanks 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/

Transcribed - Published: 2 April 2026

➢ Message us “Beach Ready” to Instagram @‌ColossusFit (6 Spots Available)➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 the best ab exercises, how to avoid people pleasing at get better at tracking calories.Josh quote: "The clock is ticking, are you becoming the person you wanna be?"Kyle quote: “You get what you tolerate”What has us excited or intrigued:Sauna example living to 100Client shoutout: Bikini ready transformations. Marissa, Kennedy, Sarah, Tayler, Tiffany, etcWeekly questions:Question 1- I’ve got a trip coming up start of June and I want to be ready for it as I’ll be in a bikini most of the time. Any tips?Qestion 2- I’m not the best at always making the best choices when I’m around friends and family because they can often criticize. What’s the best way to stop caring about what others think?Question 3- I really struggle with the concept of logging even though I know it’s what is best for me. Any tips to make this easier?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 30 March 2026

Message us on “Summer Shred” on Instagram @ColossusFit for a special offer If you feel like you’ve been doing everything right but the scale just isn’t moving, this one’s going to hit home. Here’s the truth. Fat loss doesn’t just stall for no reason. There’s always something going on under the surface. After coaching over 5,500 clients, we’ve seen the same patterns come up again and again. So today, I’m breaking down the 5 silent fat loss killers that are probably holding you back right now.And more importantly, I’m going to show you exactly what to fix this week so you can start seeing real results again. (0:00) - IntroListed points: Silent success killers:Going half inUnder reportingWeek mindset (You need more motivational inputs and support)Low step countUsing dieting as an excuse why you can’t train hard Smash through your plateau with this 7-Day Rest:Track all food (no guessing)Hit protein daily8–12k steps per daySleep 7+ hoursPlan your weekend BEFORE it happensThanks 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/⁠

Transcribed - Published: 26 March 2026

➢ Message "Summer Shred" to apply for early bird pricing for our summer challenge➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 do a rapid fire of 10 of your top questions. This episode was a great time and we hope you enjoy it! Rapid fire questions: 1- What did you want to be when you grew up?2- What’s harder? getting lean or staying lean?3- If you could only do one, would it be a cold plunge or sauna? Why?4- What food would you eat for the rest if your life if it could only be one thing?5- Favorite “cheat meal” food?6- How much caffeine do you consume a day?7- One fitness myth that needs to die forever?8- One fear you had to overcome to grow?9- One thing you wish you knew in your 20’s?10- If you could just share one piece of advice with someone to get them to succeed on their journey, what would it be? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 23 March 2026

➢ Apply for the summer challenge by messaging “summer challenge” to IG @‌ColossusFit➢Fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/In this episode we go over 6 pro tips to make losing weight easier so you can get in shape for summer, but also stay in shape for life.1- Schedule things out so there’s no unknowns.Use a calender for upcoming eventsPre log your food on those tougher days.2- Plan for social occasions:Anticipate social events or dining out situations and plan ahead by looking at the menu beforehand and choosing healthier options. You can also eat a small, healthy snack before going out to help curb your appetite and prevent overeating.When eating out, chose the healthy option3- Do it with others and get everyone around you on your side-Our challenge will be a good place to start4- Practice mindful eatingPay close attention to your body's hunger and fullness cues, and eat slowly and without distractions. This can help prevent overeating and promote greater satisfaction with your meals.5- Use the freedom formula*This is what I’ve used for 5,000+ transformations6 - Cut the excusesWay too many people consistently find excuses to make and simply make too many of them.Just fully lock in and it will be way easierThanks 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/

Transcribed - Published: 19 March 2026

➢ “Summer challenge” to apply- summer challenge included➢ Youtube form  playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=RDSIX1-hjhBTs9Ky 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 in shape for summer, lose a ton of weight and connect your mind to the muscle properly.  Question 1- I’m looking to get in shape for summer and I know it’s coming up fast, any tips or tricks? Josh quote: “All in or not in there’s no middle.”Kyle quote: “Everyone wants to be a lion but no one wants to do what lions do.” What has us excited or intrigued: Client shoutout: Ariel and Favio 2- What's the best way to start a fitness journey to someone that's overweight? 3- My number one fitness question is how to activate the mind muscle connection. For me I have a hard time feeling that connection in my back. Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 16 March 2026

➢ Get our free recipe guide- https://colossusfitness.lpages.co/52-high-protein-recipes/➢ Get our suggested foods list by messaging me "Food list" on IG @ColossusFit➢  Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en First we need to define what processed protein is Level 1 (Minimally processed):-Why isolate, greek yogurt, pasteurized egg whites Level 2 (processed):-fridge Protein bars, flavored yogurts, deli meatWhey isolate isn’t that proccessed:* Is derived directly from a whole food (milk)* Undergoes mechanical filtration* Has no structural change to amino acid sequence* Usually contains very few ingredients (often just whey + lecithin) Compare that to:* Protein bars with 25+ ingredients* Deli meat with nitrites, phosphates, preservatives* Ultra-processed foods with emulsifiers, stabilizers, flavor enhancers Whey isolate is closer to:* Greek yogurt (strained milk)* Egg whites (separated egg protein)* Tofu (coagulated soy protein) It’s concentration — not synthetic reconstruction.What is the concern with processed? * Research showing data of ultra processed food correlating with higher-all cause mortality.* Not protein specific, more high in refined carbs, seed oils and sugars* Low in micronutrients but high in total calories* Bloating from sugar alcohols or lactose (but this is an digestive comfort issue) Processed protein has eben studied rigorously and science has shown* No increase of increased mortality* Safe for your kidneys In general I argue any processing negatives (if any) are outweighed by the benefits of a high protein diet. Food quality does matter but what matters the most is* Total calorie control* Adequate protein intake* Fiber intake* Micronutrient diversity* Limiting ultra-processed food dominance“Processed protein isn’t the villain. Under-eating protein, overeating calories, and lacking muscle mass are.” 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/

Transcribed - Published: 12 March 2026

➢ Apply to get your guaranteed results- https://www.colossusfitness.com/➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Minimalism documentary- https://www.youtube.com/watch?v=J8DGjUv-Vjc 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 stay consistent, deal with night time cravings & issues in the fitness industry. Josh quote:  “Happiness comes from within.” Kyle quote: “Trees don't hang around with the grass, even though they all started from the same place” What has us excited or intrigued: Client shoutout: John Weekly questions: Question 1- How have you stayed so consistent over the years? I find it so hard for me to stick to anything for more than a few weeks. Question 2- I find after 7pm I get a bunch of night time cravings. What are some ways to navigate that to stay on track with my fat loss goals? Question 3- Are there any issues you currently find in the fitness industry? I’m a personal trainer and seems like there’s always something wrong in our industry. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 9 March 2026

KEY WORD:Summary of episode:(0:00) - Intro1- Focus on progress, not outcomeInstead of obsessing over:The scaleYour absHow fast you’re progressingFocus on:Did I hit my protein?Did I train with intensity?Did I sleep well?2- Think Long TermHaving short term goals (monthly, 90 days, etc) is great but long term is what will keep you going for years3- Don’t entertain bigger excusesSmall excuses hold you back, but bigger excuses hold you back for lifeExamples:-”Once i reach x age it all goes downhill”-”My metabolism is going to keep me overweight”-”My genetics suck, that’s why I can’t see change”4- AffirmationsToday will be a good day, too easy, this will be light, I make good decisions5- Stop identifying as “all or nothing”Progress isn’t ruined by:One burgerOne missed liftOne off dayIt’s ruined by quitting.6 - Ask yourself what would a healthy person do"Do what's easy, life will be hard. Do what's hard, life will be easy."7- Treat yourself like someone that deserves resultsYour kids are important, but you’re just as importantListed points: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/

Transcribed - Published: 5 March 2026

➢ Free supplement guide: https://colossusfitness.lpages.co/free-supplement-blueprint-final/➢ Best supplement website- Examine.com➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 stronger easily, the best mindful practices and best budget supplements. Question 1- If your budget is very tight, which supplement do you choose besides protein powder? Josh quote: “Impossible is nothing to someone who tries.”Kyle quote: “Your willpower and discipline needs to be stronger than your temptations” What has us excited or intrigued: Client shoutout: Emily O Question 2- Long time listener, first time writing in. Loved this episode, guys! Would love to hear more about mindfulness practices, how they can support healthy routines, and how that can boost energy and outcomes in the gym. Keep it up!! Question 3- How to get stronger on basic exercises in the gym? Example, no matter what I do I cannot increase my lat pulldown. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 2 March 2026

➢ Learn more about how I can help you 1 on 1- www.colossusfitness.com➢ Get your FREE suggested foods list by messaging me "food list" to Instagram @Colossusfit➢ Follow our Instagram- https://www.instagram.com/colossusfit/?hl=en In today's episode we give you seven ways to simplify nutrition and make it easier for you to stay on track. Especially if you’re busy, this will be very helpful for you. 1- Starts at grocery store. Shop the perimeter. Be consistent with it. 2- Meal prep. Or order meal preps. 3- Have easy to prepare meals saved in MFP & Eat similar foods have staple foods (takes a few mins per day) 4- Have healthy snacks available if on the go. Protein, veggies, fruits. 5- Have staples for being on the GO (burrito bowls, subs) 6- Eat foods that actually keep you full / focus on volume and fibre 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/

Transcribed - Published: 26 February 2026

➢ Message us "Healthy Hormones" to IG @Colossusfit for a special offer ➢https://www.instagram.com/colossusfit/?hl=enWelcome 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 create healthy hormones, stay on track over the weekend, and get rid of anxiety. Question 1- How can I naturally balance my hormones to improve energy, mood, and metabolism? Josh quote: “Do what you can, with what you have, where you are.” — Theodore Roosevelt Kyle quote: “It’s not what happens to you, but how you respond to it that matters.” What has us excited or intrigued: Client shoutout: Savannah Question 2- What are some ways to stay on track over the weekend? I find as soon as Friday hits I’m pretty underprepared and lose a lot of progress. Question 3- I’m curious if you have any tips for helping with anxiety?. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 23 February 2026

➢ Get my fat loss guide- https://colossusfitness.lpages.co/free-fat-loss-guide/➢ Apply for coaching www.colossusfitness.com Common to fall off the from your goals right now and want a fresh start. Here is exactly what I do with my new paying clients. First two weeks is a high friction period where you build new habits- Start with goal setting (Often a fat loss phase - PUSH FAT LOSS GUIDE)- Tracking food (Eating to satiety and establishing a baseline)- Getting on a program (The right program will have xyz)- Maximize gym form- Cardio plan/ step plan After this adjustment and precision phase:- Push now that baseline is set- Find holes and fix them- Push and improve gym intensity- Continue to improve tracking accuracy- Be patient with scale games Mastery phase:-Results consistent- Don’t blow up your results- Accountability is huge here- Adjust based on photos and pictures Work with me 1/1 have me do all this for you by checking out my website 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/

Transcribed - Published: 19 February 2026

➢ Apply for online coaching www.colossusfitness.com➢ Follow us on Instagram for daily Welcome to a special edition of Motivation Monday where we rapid fire answer your top Q&A questions.Question for you both, what is your all time favorite quote?5000 transformations is very impressive, have you ever worked with a celebrity of any kind?Favorite gym exercise?Least favorite gym exercise?Coffee order? Where are your screwing up the most right now? Hard question to ask but like you guys said, no one is perfect so I am curious your answer and what you’re doing about it.Why did you only do one physique show?How many powerlifting meets have you done and have you ever won any?Favorite 0 calorie drink Kyle?10. Your favourite part about coaching?11. Hardest part about running an online coaching business?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 16 February 2026

➢ Enter the giveaway- https://www.instagram.com/p/DUo7lvlEXMt/?hl=en1- Have a daily gratitude practice in place2- Aim to improve and have something you’re working towards-Stack your day with small wins3- Be on your phone less4- Focus more on what you do have vs. what you need-Avoid the comparison trap5- Stop rushing through life6- Have things to look forward to7- Limit things that drain you8- Move your bodyThanks 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/

Transcribed - Published: 12 February 2026

➢ Fill out an application ⁠www.colossusfitness.com⁠If you feel like you’ve been struggling, spinning your wheels, etc then this test group is for you.➢ Farmers walk shorts:    • MUST TRY UNDERRATED EXERCISE! (FARMERS WAL...  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 stay on track over the weekend, stop rushing the process & improve grip strength naturally.Question 1- When you’re in a reverse diet, how do you get over or best deal with fluffy? Although my scale is only up a few pounds and staying perfectly consistent , it’s getting in my head a little bitJosh quote: "No act of kindness, no matter how small, is ever wasted."Kyle quote: “You will always normalize what you begin to do regularly”What has us excited or intrigued:Client shoutout: Our amazing NY challenge winners and everyone else that completed itQuestion 2- What are some. ways to help me mentally breakthrough the mindset of needing to get results quickly? I’ve been losing 1lb per week for a few weeks now, and just want it all off ASAP.Question 3- Quick question for you coach, what do you think about wrist straps? Had a great upper body lift today but my forearms were killing me and I feel like they held me back from doing more weight, especially on lat pulldown and shoulder shrugsThanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question ⁠contact@colossusfitness.com⁠➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  ⁠https://colossusfitness.com/⁠

Transcribed - Published: 9 February 2026

➢Message me "Training hacks" to IG @ColossusFit Listed points:Warming up less (Warm up to degree necessary. It should reduce your risk of injury, improve performance but shouldn't be fatiguing you or taking away from your workout.Train to RIR 1/2Progress get’s interruptedInvest in good gym gear - squat shoes, sleeves & a beltDeload weeks - TRAINING HACKSTrain with objective not vibes - power of a good routineTraining sore is okay (Know you will adapt, bite down and. learn to be a beast. The sooner you do the faster your results will come)Slow down the eccentric - utilize phases of pushing heavy weight with slight form breakdown, adapt back to slow controller repsWalk more instead of doing cardio at the gymThanks 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/

Transcribed - Published: 5 February 2026

➢ DM ME "Question" to @ColossusFit and I will answer with a voice note and give you a high level answer➢ Our Instagram- https://www.instagram.com/colossusfit/?hl=en 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 become a trainer, road trip tips and if obsession is bad or good. Question 1- Hi! I don’t know if you guys see this or read through all these, but I’m currently starting my NASM process and I was wondering if you had any tips or advice for what it’s like being a personal trainer and how to do it? I’ve worked with people in customer service for years and want to take my customer service into the health community and help share something I love with other people, but I’m nervous getting started. Thank you! Josh quote: “When you’re born you look like your parents, when you die you look like your decisions. Every decision you make is a domino effect on your life." Kyle quote: “The happiest people are not those with the most pleasure, but those making the most progress.” Kyle- Progress in the right way be backwards- driving to Florida vs back What has us excited or intrigued: Client shoutout: Rumin Question 1- Hi! I don’t know if you guys see this or read through all these, but I’m currently starting my NASM process and I was wondering if you had any tips or advice for what it’s like being a personal trainer and how to do it? I’ve worked with people in customer service for years and want to take my customer service into the health community and help share something I love with other people, but I’m nervous getting started. Thank you! Question 2- What tips do you have for staying on track on a roadtrip? Question 3- My family has noticed me becoming more fit and “obsessed” with the gym. They’re kind of worried about me and I’m curious your thoughts. I track my food daily, rarely eat out, go to the gym 6 times a week and never drink alcohol. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 2 February 2026

➢ Message me “Fast food guide” to IG @ColossusFit to get my free fast food survival guide➢  Apply for coaching www.colossusfitness.com Why does your diet keep failing, even when you feel like you’re “doing everything right”? In this episode, we break down the real reasons most diets fail, why restriction backfires, and how to build a sustainable way of eating you can actually stick to for life. We talk about diet consistency, long-term fat loss, and why constantly jumping between keto, carnivore, fasting, and the next trendy diet is keeping you stuck in the all-or-nothing cycle. If you’re tired of starting over every Monday, binging on weekends, or feeling lost at social events, this episode is for you. You’ll learn how to stop relying on motivation, simplify your nutrition, build repeatable habits, and create a realistic approach to healthy eating that works in real life, not just on paper. We talk about diet consistency, long-term fat loss, and why constantly jumping between keto, carnivore, fasting, and the next trendy diet is keeping you stuck in the all-or-nothing cycle. If you’re tired of starting over every Monday, binging on weekends, or feeling lost at social events, this episode is for you.(0:00) - IntroWhy your diet is failing:1- Focusing on short-term restriction instead of long-term habits & trend hopingCutting calories too aggressively-keto, carnivore, fasting, etc2- Being obsessed with everything needing to be new and excitingYou’re better off having a bunch of great staples you can rely on consistentlyThe best ways of eating come from finding the staples and working around thatSame breakfast everyday for 3+ years3- Unsure how to navigate social eventsSome people go off the deep end and eat everythingOthers think they can’t do anything and have to say no to social events4- You haven’t asked yourself: what’s a way of eating I could stick to for the rest of my life?You go through too many different dieting phases5- You consistently feel the need to start over/have an all or nothing mindsetMonday is always a reset day after 2-3 days of binging and bad eatingTreat the weekend like the week day. Have food prepped, make good choicesIf you slip up, you tend to make it worseJust focus on being consistent and learning from mistakes/getting right back on track6- You aren’t prepared.Some weeks you grocery shop, others you don’t.You can absolutely find ways to make it work, but lack of preparation makes it 10x harder7- You don’t have supportApply for coaching www.colossusfitness.comThanks 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/

Transcribed - Published: 29 January 2026

➢ Learn more about my coaching www.colossusfitness.com➢ Follow us on instagram- https://www.instagram.com/colossusfit/?hl=en➢ Our Youtube channel- https://www.youtube.com/@ColossusFitness/videos 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 sickness, thoughts on steroids and building a brand. Question 1- What’s your best way to get back on track after sickness? I find myself wanting to get right back to it, but my energy takes a while to come back. Curious your thoughts. Josh quote: “If you can see it in your mind, you can hold it in your hand.” Kyle quote:  “Pressure is a privilege. Pressure makes a diamond.” snowboard example What has us excited or intrigued: Client shoutout: Kathleen Question 2- What are your thoughts on the crazy steroid usage these days with the younger crowd? Question 3- see you guys have 55k followers on Instagram which is crazy impressive. How did you get there? I’m in real estate and want to grow an established brand. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 26 January 2026

➢ Get my FREE form guide- https://colossusfitness.lpages.co/form-cheat-sheet/➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=H2iIAgIwQwwiXKpsMost people think they’re training hard in the gym… but the results say otherwise.In this episode, we break down the most common mistakes holding people back from building muscle, getting stronger, and actually seeing progress - even if they’re consistent. From poorly balanced workouts to sloppy form, wasted rest time, and treating nutrition like an afterthought, these errors add up fast and silently kill results. (0:00) - Intro 1- Strength training to cardio/other ratio is out of proportion ex- 30min strength, 30min cardio 20min strength, 15 min stretching, 15 min sauna 2- Form is all over the place too much swinging, improper hinging, not full range of motion etc, Easy fix? 2 options: Form guide & form playlist 3- Not pushing yourself On average most people will leave 7+ reps left in the tank, which means no proper stimulus or overload Often people pick the same weight and never add 2.5’s, etc 4- Worrying what others think about you Everyone is there to better themselves, don’t be afraid to make a mistake or do an exercise that looks “silly” 5-   Rest time is either too long or too short ex- talking a ton Compounds: 2-4 minutes Accessories- 45-90 seconds 6- Doing the easy stuff Big difference in doing- barbell squat, stiff leg deads, leg press & hip thrust vs. quad extension, hammy curl, abductor & calves. 7- Not following a proper routine 60-80% of people in the gym are not following a proper routine 8- Treating nutrition as an afterthought This one is unique but probably one of the most important tips You can’t out-train inconsistent eating. Listed points: 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/

Transcribed - Published: 22 January 2026

➢ DM “SKINNY FAT” To @ Colossusfit on instagram to fix being skinny fat once and for all through my 1/1 personalized coaching system.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 fix skinny fat without dieting, opinions on apple watches and if it’s bad to be hungry.Question 1- Can you fix skinny fat without losing weight or is fat loss always required?Josh quote: “Most people don’t lack motivation. They lack clarity and conviction, without those everything feels optional.” - Josh WilkinsonKyle quote: “The only thing standing in between who you are and who you can become, is a decision.”What has us excited or intrigued:Client shoutout: SpencerQuestion 2- I know you guys have apple watches. I am so torn on wether to use one. I love the fitness tracking but I also find it stresses me out and causes me to consume screens more. What are your thoughts and how do you guys combat this?Question 3- Is it bad to be hungry?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 19 January 2026

DM Me “Training Hacks” to @ ColossusfitStrength standards: https://exrx.net/Testing/WeightLifting/SquatStandardsKEY WORD:Summary of episode:(0:00) - IntroIf you’re listening to this episode it’s likely you’re elite and strong.-Just over 20% of the population trains “occasionally”-Only 3% of the population trains consistently - So if you’re consistent, you’re eliteMost men:1 strict pullupCannot bench their bodyweightCannot squat below parallel with loadCannot deadlift 2× bodyweightMost women:Cannot do one strict negative pullupBench the barRow half their bodyweightBodyweight squat past parallelNow if you’re a trained individual Training 3+ months, the bar get’s much higher. My favorite tool here is the strength standards chart.If you like high level episodes like this and want more high level training secrets, get my free training hacks guide.Listed points: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/

Transcribed - Published: 15 January 2026

➢ Message us “REAL RESULTS” to learn more to @‌ColossusFit➢ How to increase pull-ups- https://www.youtube.com/watch?v=mS1ClgzxuyI 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 lose over 20lbs and keep it off, deal with insecurities and increase pull-ups. Question 1- For the last few years i’ve had just over 20 pounds to lose. I’ve tried a few times but it hasn’t stuck.How can I do this sustainably this year and lose this weight for good? Josh quote: "We don't grow when things are easy, we grow when we face challenge." Kyle quote: “You don’t need a million people to believe in you, you just need 1. “ What has us excited or intrigued: Client shoutout: Jeff Kimmel Question 2- Do you ever have those times where you feel like you’re not in good enough shape? Question 3- I have been strength training regularly for about 6 years, and I can do one pull up. It’s one of my goals this year to be able to rep at least 5 good pull-ups. What are some tips or strategies? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 12 January 2026

➢ Follow my IG @Colossusfit and message “recipe guide” and we’ll send you 53 high protein recipes for free ➢ Follow here- https://www.instagram.com/colossusfit/?hl=enIn this episode, we break down 8 practical ways to get and stay motivated in 2026.We cover why motivation fades and what actually creates long-term consistency.You’ll learn how to set better goals, build discipline, and stay locked in when life gets busy.This episode is about creating real momentum, not relying on hype or willpower.If you want 2026 to be your most focused and consistent year yet, this one’s for you.Listed points:1- When goal setting- make it mean something. You should feel fire2- Set reminders. Vision board, sticky notes etc3- Avoid taking shortcuts. Shortcuts often lead to cutting corners in other areas of life.4- Evaluate your circle. If you’re with energy drainers all the time, motivation will be gone5- Action leads to motivation. When unmotivated, just try to do something. Do some typing, do a small walk.6- Expect motivation to disappear. Focus on habits and systems to help when it does7- Invest in yourself whatever way possible8- Extravert yourself 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/

Transcribed - Published: 8 January 2026

MESSAGE ME “FAT LOSS GUIDE” to instagram @‌colossusfit 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 make resolutions stick, all about goal setting and the worst 2025 diet trends.(13:40) -Josh quote: A” habit missed one is a mistake, a habit missed twice is the start of a new habit.” - James Clear(16:01) - Kyle quote: “If you don’t have confidence, build evidence. If you don’t have evidence, build skills. If you don’t have skills, build discipline. If you don’t have discipline, you need to reframe the things you’ve done in the past and realize you do have discipline, but just in different domains. You have the core skill, you just need to apply it to a new domain.”What has us excited or intrigued:(24:40) - Client shoutout: 2025 transformations and everyone that committedWeekly questions:(1:35) - Question 1- I hear that most people fail their resolutions. What do you guys do to make goals stick?(28:05) - Question 2- I am relatively new to the gym and seeing okay progress. I hear you guys say everyone should have a coach, but I’m guessing this wouldn’t apply to me because I am seeing progress on my own and am not very advanced? Curious I’m missing out or not.(38:23) - Question 3- What are some of the worst diet trends you saw this past year? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcribed - Published: 5 January 2026

DM ME “NEW YEARS CHALLENGE” to @ Colossusfit to join my new years challengeSummary of episode: In today's episode I go over my biggest lessons from 2025 and how you can change your mindset to have an amazing 2026. 1) Things don’t always go to plan2) Good is the enemy of great 3) Taking time to reflect on accomplishments is more important than we think It’s easy to be motivated with the right inputsThanks 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/

Transcribed - Published: 31 December 2025

➢ Message "NY challenge" to our Instagram @ColossusFit ($1,000 cash grand prize)➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en 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 dealing with food guilt, restarting weight loss and having too much protein. Question 1- What do I do to get rid of the Holiday food guilt feeling? (8:45) - Josh quote: “Most progress is quiet.” Gym once nothing happens, gym twice, nothing happens - gym 100x you can see the difference. (11:10) Kyle quote: Most people quit because they focus on how far they still have to go, never realizing how far they’ve actually come (12:55) - What has us excited or intrigued: (19:25) - Client shoutout: Heather Siddons - 65lbs down (23:05) - Question 2- I'm 60 years young and way overweight thanks to a combo of poor food choices plus medications when I was seriously ill.  I've been working out at my local community center and watching my food, but.... Nada. I'm now overwhelmed. How can I restart this effort to lose 80 pounds and, more importantly, feel healthier, in a most effective manner? I'm just overwhelmed. Thank you. (33:10) - Question 3- Am I eating too much protein? I'm eating 150g. 136 pound woman in reverse diet. I Keep getting different answers. Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 29 December 2025

In today's episode we share how to easily stay motivated during the holiday season. The holidays can be a great time for progress when you navigate them with the correct skills. Today we show you how. 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/

Transcribed - Published: 25 December 2025

➢ DM “NY CHALLENGE” To @ ColossusFit to enter our biggest challenge yet. $1000 grand cash prize, guaranteed shirt upon completion and most importantly incredible results.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 the ideal body fat range and what we’re doing to prep for the new year.(0:34) - Question 1- What is the ideal bodyfat? -Ideal bodyfat for men: 10-20% is the best health-optimized range. In this range your hormones will be optimized, you have stronger insulin sensitiity and lower risk of health issues. Ideal bodyfat for women: 18-26% For Men Under 10%/ For women under 18% isn't sustainable for 99% of people. Worse pumps, energy, immune system becomes so sensitive and irritability is super present. -Higher than 20% as a man or 26% as a women, You will feel horrible and there is no need to bulk above these ranges. The higher your bodyfat raises, the higher your all cause mortality raises.(16:25) - Josh quote: "Energy flows where intention goes."(19:10) - Kyle quote: Slow motion is better than no motion.”(20:20) - What has us excited or intrigued:(24:49)- Client shoutout: Marc(27:03) - Question 2- I am wondering if I should build muscle or lose fat first? I have been training a few years and am a 15% bodyfat man.(37:28) - Question 3- What are you doing to prep yourself for the the near year? How do you like to close out a year and start a new one.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit ➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 22 December 2025

➢ DM “New year challenge” to our IG @ ColossusFit Summary of episode: In today's episode we share ten lifestyle challenges you should immediately implement to have a fitter, healthier & happier 2026.  (0:00) - Intro Listed points: 1- Drop one vice/thing holding you back 2- Add one positive daily non-negotiable 3- Create a system where you actually review your goals 4- Invest in yourself. Your knowledge, courses, books, coach, etc. 5- Build your team 6- Invest in optimize your sleep routine and sleep space 7- Join a challenge 8 - Swap out an unhealthy meal/ snack for a healthy one 9- Try one new thing that expands your comfort zone 10- Plan something to look forward to  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/

Transcribed - Published: 18 December 2025

➢ Apply for the scholarship promo- https://docs.google.com/forms/d/e/1FAIpQLSeY5voHkpACl2xdcrCOM_O9M1cH4tV8PRY5zECAi880usdpyA/viewform?usp=header ➢ Apply for coaching- www.colossusfitness.com for early access pricing for the challenge 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 workout smarter, cheating on your diet & calories vs. protein. (1:10) - Question 1-  Why am I not seeing results even though I’m working out hard? (13:45) - Kyle quote: “Earned, not given” (18:20) - Josh quote: We grow through what we go through - Dhiman What has us excited or intrigued: (27:20) - Client shoutout: Jason (30:13) - Question 2- How often do you cheat on your diet?  I have a friend at work that does a Sunday cheat day and told me it’s the best way to see results since you’ll be perfect Monday-Saturday. Thoughts? (35:03) - Question 3- If I’m out of calories for the day but haven’t hit my protein, what should I do? Thanks for listening! We genuinely appreciate every single one of you listening. Email me/ submit a mailbox Monday question contact@colossusfitness.com ➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

Transcribed - Published: 15 December 2025