Avsnitt
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DM my personal instagram @ Colossusfit on instagram “TRAINING HACKS” to get my seven training hacks cheat sheet to add more muscle and up your intensity in the gym.
Summary of episode:
In today’s episode I share with you seven high level nutrition secrets that I give to my paying clients to get lean and jacked.
Listed points:
1 (01:12) - Protein & Calorie goals
Focusing on what matters - these are the physique movers
Carbs and fats pretty interchangeable within reason
2 (03:24) - Track data and analyze that data!
-MFP, spreadsheet
3 (07:56) - Fiber goals
Promotes gut health
aids with digestion
prevents digestive disorders like ibs
regulates blood pressure
lowers cholesterol
increases satiety
reduces the risk of certain cancers
improves skin health.
25 ish grams for women and 35 for men
4 (10:55) - Schedule and system of eating that works for you
*IF YOU’RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE.
5 (12:59) - Understanding of food density
Nutrient density: This refers to how many nutrients (vitamins, minerals, fiber, etc.) are packed into a given amount of food. Foods that are nutrient-dense provide the body with more nutrients per calorie. For example, leafy greens, fruits, nuts, and whole grains are nutrient-dense.
Empty calories: These foods may satisfy hunger, but they lack the vitamins, minerals, and other nutrients your body needs to function optimally, potentially leading to nutrient deficiencies.
It’s easy to win with more dense healthy foods.
Think about shopping at a budget grocery store aldi, no frills vs a whole foods. Your dollar goes further just like your calorie goes further with healthy foods. You can still make it work with empty calories but it is much harder.
6 (14:48) - Plan for fun things and enjoy them guilt free
7 (17:47) - Accountability and it’s power
*IF YOU’RE LIKING THIS EPISODE AND WANT ACCESS TO A RESOURCE WHERE I SHARE THE 7 High Level Training Hacks I Use To Keep My Paying Clients Jacked And Lean, DM ME “TRAINING HACKS” AND I WILL SHARE THAT WITH YOU FREE.
Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “JOSH” work with me personally to @ 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 improve flexbility, how many sets per workout is best and what to eat before a workout.
Josh quote (14:03) : “Great things never come from comfort zones.” – Anonymous
Kyle quote (11:41) : “Some people have a problem for every solution.”Client shoutout (20:30) : Brooke
Weekly questions:
Question 1 (01:50) - What is the optimal amount of exercises per workout? I have heard so many different things.
Question 2 (24:33) - What is best to eat before a workout?
Question 3 (31:47) - How can I improve my flexibility?
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/ -
Saknas det avsnitt?
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➢ DM “FIT BOD” to @ ColossusFit to learn how to ditch the dad bad once and for all
Summary of episode:
So many people will say your metabolism goes down and once you reach a certain age, it becomes impossible. This isn’t true at all!
Listed points:
1 (02:29) - **Aim to eat only real food**
Avoid ultra processed foods that are created in a laboratory
Why avoid? Not that they’re unhealthy- they’re designed to make you overeat
2 (06:18) - **Lift weights**
Don’t focus on just burning a million calories and sweating
Focus on improving strength- best way to see if you’re moving in the right direction
Strength>muscle gain>Better ability to burn bodyfat
3 (04:23) - Cut out the booze
leads to worse eating decisions
Worse sleep from it
insane amount of other downsides down the road, liver issues, heart problems, etc
4 (08:29) - Stop the excuses
Keep a consistent, accurate log of calorie intake
Eat protein & veggies first
Make nutritional health a priority
Build better habtis
5. (11:11) - **Check hormones**
Start with the journey first by making better decisions (often regulates hormones)
Check to see if off with test, cortisol isn’t looking great, insulin sensitivity, blood tests etc
Most people will have no issues
6 (12:35) - Add in some daily cardio
Walking
Some sort of mens leauge
7 (14:19) - **Get consistent good sleep**
Make it a priority
Bed same time, wake up same time- this takes care of 70% of peoples sleep issues
Terrible sleep into a workout increases risk of injuries.
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/ -
➢ DM “SUMMER READY” to @ ColossusFit
We are just about 3 months away until summer, it’s time to start locking in.
If you’re looking to get guaranteed results and get ready for summer, now is the time to get started.
➢ Message me "Recipe guide" to IG @ColossusFit and I'll have it sent right over to you.
➢ Motivational video- https://www.youtube.com/watch?v=wnHW6o8WMas
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 tips to get beach body ready for a vacation, best high protein breakfasts and the health benefits of walking after a meal.
Josh quote (13:31): "Success is the sum of small efforts, repeated day in and day out." – Robert Collier
Kyle quote (17:25): “What’s stopping you?Are you too tired?
Didn’t get enough sleep?
Don’t have enough energy?
Don’t have enough time?
Is that what’s stopping you right now?
Or is the thing that’s stopping you…. you?”
Client shoutout: Susan W
Question 1 (01:18) - If you had 8 weeks before going on an Island Vacation, what would you do daily regarding diet/exercise to look the best that you possibly could in such a short amount of time?
Question 2 (22:55) - What are some good high protein breakfast options? I’ve just been having eggs with egg whites lately and am looking for better options.
Question 3 (30:51) - I’ve heard the guys talk about how walking after a meal is good for you. What type of health benefits can you expect to experience from it?
We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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DM “FAT LOSS” to @ Colossusfit
Summary of episode: In today’s episode we cover why you aren’t able to lose fat and the truth as to why you aren’t in the caloric deficit you think you are. Avoid these mistakes to make fat loss easier and more consistent.
Listed points:
Countless times I’ve heard “dieting doesn’t work” I’m in a caloric deficit but can’t lose weight.
This isn’t possible. This episode is made to call you out on your excuses and help you actually lose weight.
Simple calculators are lying to you. It’s more complex and more simple.
-TDEE Calculators
-Fitness trackers
-3500 calories to burn a pound of fat
How I make sure my clients lose fat:
Tracking
Not just tracking but tracking well
Consistency
Adjusting calories as necessary to maintain course
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/ -
➢ DM “Fat loss” to @colossusfit
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Check out Josie's tie tok- https://www.tiktok.com/t/ZT25pxfjp/
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 overcome major and minor setbacks, If fruit makes you fat & if sweating means fat loss.
Kyle quote (11:46) : “Don't let leg day be a burden, let it be a challenge you conquer”
Question 1 (00:35) - How can I overcome a ACL tear? This feels hopeless.
Josh quote (13:46) : "The clock is ticking, are you becoming the person you want to be?"
What has us excited or intrigued:
Client shoutout (20:20): Josie
Question 2 (25:01) - Does fruit make you fat? I overheard a trainer telling his client you shouldn’t eat any fruit?
Question 3 (29:38) - I never sweat during my workout, but my workout partner is always drenched. Am I doing something wrong?
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/ -
➢Apply for 1 on 1 coaching: https://colossusfitness.com/
In this video we go over 7 horrible habits that are secretly ruining your life.
These are things that you likely won't notice day to day, but can make a huge difference on your journey long term.
Time stamps:
1 (00:35) - Immediately checking social media when you wake up
this causes anxiety and interrupts your natural wake-up don't go in your phone for at least an hour after2 (01:46) - Using TV/videos as background noise constantly
this trains your brain to require dopamine at all times normalise silent times to let your brain relax and unwind3 (04:24) - Saying yes to things to people please
this is sapping all of your mental energy normalise saying 'no' to things that you don't want to do4 (05:15) - Living in "someday" mode rather than taking action
procrastination is killing your potential build the habit of starting things right away5 (07:16) - Only spending time with those that leave you feeling comfortable
6 (09:21) - Mindlessly scrolling in bed
this will mess up your sleep because of the blue light make your bed a 'phone free zone', read instead7 (10:26) - Avoiding trying out of fear of failure
don't be afraid to fail- instead, actively seek it out every failure means that you're closer to successThanks 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/ -
➢ Starbucks giveaway on our instagram: Instagram giveaway
➢DM “Body Recomp” to @ colossusfit
➢ Get our fast food guide free- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/
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 why you're failing at fat loss, body recomp secrets, tracking while eating out and so much more.
Question 1- (00:29) How can i lose fat and gain muscle at the same time?
Josh quote (08:46) : “You’re not here to check a box, you’re here to make a difference.” - Gregg Plitt
Kyle quote (11:32) : “The more you pay, the more you pay attention.”What has us excited or intrigued:
Client shoutout (19:35) : Mike F
Question 2- (20:43) How do you track your food when eating out?
Question 3- (29:54) Few months away until my baby comes! Any tips for the early stages with the baby?
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/ -
Starbucks gift card giveaway - https://www.instagram.com/p/DF5xL7mRD6E/?hl=en
Summary of episode:
Listed points:
(01:00) Not hydrating enough (03:24) Snacking (OR switch to vegetables and protein) (05:11) Not eating Whole foods -foods that are either not processed at all, or processed minimally. -Examples include whole grains, legumes, fresh fruits and vegetables. (06:20) Not enough protein - 1 gram per lb of your goal weight in protein (07:47) If eating out, learn how to do it properly
-Burrito bowls, subs, logging ingredients 1 by 1 etc (08:47) Not logging - Keep a daily log of the # of calories entering your body & pre-log (09:56) Eating nonsense calories.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/ -
➢ IF YOU WANT TO EAT WITHOUT RESTRICTIONS- Head to our website www.colosssusfitness.com to apply and learn more
➢ PLEASE LEAVE A REVIEW!
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 curve cravings, the worst fitness advice and best muscle gain exercises.
Question 1 (00:56) - What are the best exercises that changed your physique the most visually?
Kyle quote (13:09) : “The secret is there is no secret.
Consistency over intensity.
Progress over perfection.
Fundamentals over fads.
Over and over again.”
Josh quote (23:39): "Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less." - Marie Curie
What has us excited or intrigued:
Client shoutout (27:32) : Highlight of past big transformations
Question 2 (30:18) - What’s the worst fitness advice you’ve been given?
Question 3 (39:26) - How to deal with cravings? I seem to give in every night and go overboard.
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/ -
➢Check out our website to learn more www.colossusfitness.com
➢ Message "FAST FOOD GUIDE" to IG @colossusfit
Summary of episode:
Recent report shows that diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease - nearly 900 deaths a day - are linked to poor diet.
The pandemic highlighted the problem, with much worse outcomes for people with obesity and other diet-related diseases.
One important question to ask within food and your diet is- what value is this adding for me?
In today's episode we give you eight foods you should avoid in your diet.
Listed points:
1 (00:35) - Highly Processed Junk Foods
Chips, snacks, candy, etc Loaded with unhealthy fats (like trans fats), sugar, and artificial additives, which can contribute to obesity, heart disease diabetes, etc2 (04:41) - Alcohol
High blood pressure, heart disease, stroke, liver disease, and digestive problems3 (07:14) - Refined Carbs
White bread, pastries, white pasta, most baked goods Refined carbs are stripped of fiber and nutrients, leading to rapid spikes in blood sugar and insulin levels, which can increase your risk of developing diabetes and heart disease over time.4 (10:51) - Sugary drinks.
refined sugar. Starbucks drinks, pop, juices, & so much more weight gain, obesity, type 2 diabetes, tooth decay and cavities5 (13:46) - Fast food in general
fried chicken, fries, fatty burgers,fried fish sandwiches Most of it is just garbage, and the average person gets the most unhealthy as it’s more tempting While quick and easy, fast food is generally full of processed ingredients, unhealthy fats, high sodium, and very little in terms of essential nutrients. It's designed for convenience but not for health.6 (16:05) - Frozen and instant meals
Examples- Frozen pizza, TV dinners, instant ramen noodles
Reason- very little nutritional value, loaded with refined grains, unhealthy fats, and high sodium content. Even though they’re convenient, they’re not doing anything for your body in terms of real nourishment.
Of course, it's all about balance—no need to completely eliminate any one food, but understanding what can be harmful in excess is key to making healthier choices.
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “Metabolism” to IG @ ColossusFit for exclusive 1 on 1 coaching
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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 increase your metabolism, stop self sabotaging and make progress without being able to increase weights.
Question 1 (00:22) - I have a slow metabolism and can’t lose weight no matter what I seem to do. Is there a fix for this or am I doomed?
Kyle quote (09:03): “What seems impossible today will one day become your warm-up.” — Anonymous
(Growth is gradual, and what once felt hard will eventually feel like second nature.)Josh quote (10:58): "Alone we can do so little; together we can do so much." - Helen Keller
Client shoutout (18:45): 30-Day Challenge Transformations
Question 2 (19:37) - I find I keep letting myself slip up and self sabatoge. Anytime I start to see change, I end up finding a way to go backwards. Any tips on how to navigate this?
Question 3 (27:23) -
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/ -
Summary of episode: In today’s episode we are going to share the most dangerous exercises in the gym. We also share whether you should avoid them or try alternate solutions to make sure you stay injury free.
Listed points:
(00:20) Upright rows (02:26) Suicide grip bench press (04:27) Deadlifts (07:00) Skullcrushers (09:58) Behind the head lat pulldown General rule of thumb any behind the head movement not usually worth it/ behind the head shoulder press Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. And if the bar hits the back of the neck, it could injure cervical vertebrae.Any overuse of momentum
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Message "Fat loss" to IG @ColossusFit to lose 25-100lbs (4 spots)
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➢ Book recommendation- "No Excuses" by Brian TracyWelcome 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 know if someone is on steroids, the best time to stretch, and thoughts on steroid usage.
Question 1 (00:22) - I’ve always been curious if the biggest people in the gym are on steroids. How do you know?
Kyle quote (10:26) : “Your mind has to be stronger than your feelings.”
Josh quote (12:01) : "Nutrition is 150 percent of the bodybuilding formula. It's that important." - Ronnie Coleman
What has us excited or intrigued:
(17:30) - Client shoutout: Ryan S
Question 2 (21:16) - What are your thoughts on steroid usage?
Question 3 (30:05) - What is the best time to stretch and build a stretching routine?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/ -
Website: www.colossusfitness.com
Summary of episode: In today’s episode we go over how you can build a rock solid daily routine for more day to day success so you can get to your goals faster.
Listed points:
(01:15) 3 daily wins 1. A physical win: Walking, running, lifting, swimming 2. A mental win: Reading, writing, creating learning 3. A spiritual win: Praying, meditating, studying, growing (05:03) Reflect - You will be stronger if you’re honest with yourself. Stop going through the same cycles and failing. You need change. (06:36) Schedule in priorities - be realistic (07:57) Make difficult decisions as easy as possible (Pre log, prep, meal prep, trainer, gym schedule, coach) (10:41) Momentum carries, win your morning (11:47) Time audit: Remove as much junk from your day and free up time. For a week write down everything that you do. (14:02) Use your nights to separate yourself (15:04) Reflect on your goals to focus youThanks 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/ -
➢ Free form guide: https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=G69bXBeS_KwTUOng
➢ Coaching website: www.colossusfitness.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 if more expensive gyms are better, best workout time for fat loss & benefits to recording your workout.
Question 1 (00:24) - I’m looking to sign up at a gym and one is $10/m and another is $200/m. Will I see more results at the $10/m gym?
Josh quote (13:46): "Always remember that your present situation is not your final destination. The best is yet to come."
Kyle quote (11:27): “Whether we think we can or can’t, we’re right.”
What has us excited or intrigued:
Client shoutout: Vicky w/ coach Krista
Question 2 (24:12) - when is the best time to workout for fat loss?
Question 3 (26:52) - Why do so many people film all their sets at the gym, what are your thoughts on this? (People also get mad and say use the mirrors for a reason)Thanks for listening! We genuinely appreciate every single one of you listening.
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Today we’re going to give you a blueprint from start to finish of what it takes to transform and get in shape forever.
Listed points:
5 step process
Time to cut the noise and let’s focus on what really matters.
1 (00:57) - Pick a specific type or diet/way of eating and stick to it for at least 90 days
-remember whatever you choose, energy balance is what matters most in change
2 (03:41) - Some form of a exercise you’re going to consistently do
-if you have a crazy routine you’ll never do, it’s not going to work
3 (07:54) - 8k+ steps a day
4 (10:23) - Stress management, sleep and other lifestyle factors
5 (13:02) - Accountability in some way or another
-“once you lose accountability, you become weak.”
-MyFitnessPal can be a form of accountability
-having a workout partner also
-Having a coach is the ultimate form
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/ -
➢ DM “FREE CHALLENGE” to IG @COLOSSUSFIT
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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 diet for 2025, how to get better results in the gym and increase your bench press.
(02:50) - Question 1 - I’ve been looking into which diet I should start up and have been confused by how many there actually are. Any suggestions on where to start?
(13:34) - Josh quote: “Don t attribute to malice what can be attributed to ignorance.” - Hanlon's razor
(15:30) - Kyle quote: “What you don’t change, you choose.”
Client shoutout: Richelle
Question 2 (24:46) - I hate calling myself out like this but I find I go to the gym to just show up and say I was there. Anything specific you’d recommend to help me actually see progress if I’m consistently showing up?
Question 3 (30:29) - what are some ways to increase my bench press? I’ve seen you guys doing 300+lbs quite consistently.Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Dm “Limitless” on IG @ ColossusFit to apply for 1 on 1 discounted coaching.
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Summary of episode:
1 (00:38)- Eat for energy
Eat like garbage, feel like garbage How do specific foods make you feel?2 (03:00)- Establish a solid, consistent exercise routine
-Exercising will always give you energy despite what you may think
3 (05:23) - Ask yourself, what energizes you/ SET SOME BIG GOALS!!!
“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.” Write an action list of what makes4 (07:46) - Take small energy boosting breaks when necessary
5 (10:03)- 10/3/2/1/0 sleep optimization
Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 1 hours before bed.
6 (12:44) - Avoid Energy Drainers
Reduce Negative Inputs: Limit exposure to negative media, stressful people, or toxic environments that can drain your mental and emotional energy.7 (14:00) - Optimize Your Environment
Natural Light: Sunlight exposure helps regulate your circadian rhythm and boosts mood, making you feel more alert. Declutter Your Space: A clean, organized space can promote a clearer mind and increase mental energy.Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM “SKINNY FAT” to our IG @ ColossusFit
➢ Follow us on Instagram - 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 the highest ROI resolutions, how to get rid of skinny fat & best fat loss supplements.
(00:25) - Question 1 - Highest ROI resolutions you’ve made for lasting results?
(12:48) - Josh quote: “You can’t grow muscle without pain. You can’t find wisdom without failure. You can’t build confidence without looking foolish and embarrassing yourself. All growth has an inherent sacrifice to it.”
Kyle quote: “If it was easy, everyone would be doing it.”
What has us excited or intrigued:
Client shoutout (20:29): Jess w/ coach Jason
Question 2 (22:31) - I’ve noticed that I’ve got really skinny arms, but my belly sticks out a lot. Would you start by trying to focus on “bulking” or “cutting” first with a “skinny-fat” body?
Question 3 (28:57) - Best fat loss supps? I’m looking to buy some for the new yearThanks 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/ - Visa fler
