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0:00 Intro- Josh's birthday promo - 3 spots, 25% off

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 power and danger of ambitious goals, overthinking progress and how to find real balance in fitness.

4:43 Question 1- “I want visible abs, bigger glutes, faster runs, better endurance, less knee pain, better posture AND good recovery… am I asking for too much or how would you structure this?” - Vanessa

14:16 Josh quote: "Paralyze resistance with persistence."

20:31 **Kyle quote: “**To be successful in anything, the truth is you don’t have to be special. You just have to be well most people aren’t, consistent, determined, and willing to work for it, no shortcuts” - Tom Brady

What has us excited or intrigued:

24:17 Client shoutout: 30 Day Lock-in Challenge winners & participants

27:46 Question 2- “I am doing a recomp on my own. It is hard and progress is sometimes hard to gauge scale vs definition. And I totally get in my head and over complicate it probably. Would you recommend instead doing a cut then to build OR adding in creatine? - Lori

35:22 Question 3-“What does moderation look like to you in terms of eating / physical fitness / socializing?” - Lia

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/](https://colossusfitness.com/ ‌")

TIME TO GET FIRED UP WITH FIRED UP FRIDAY!

In today's episode I share the importance of not looking away and why failure is part of growth.

Enjoyed the episode? Drop a comment and let me know your top takeaways.

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Feeling tired all day? Struggling to get through the afternoon without another coffee or energy drink?

In today's episode of the Fit, Healthy & Happy Podcast, we're breaking down 7 simple ways to boost your energy naturally without relying on more caffeine.

Tip 1- Eat, solid healthy food throughout the day

Tip 2-Get sunlight exposure each day

Tip 3- Maintain a solid morning routine

Tip 4- Go on a walk after meals

Tip 5- Have things to be excited about

Tip 6- Sleep habits and hygiene 10,3,2,1,0

Eliminate caffeine 10 hours before sleep

Cut alcohol 3 hours before bed

Stop working 2 hours before bed

Stop screen time 1 hour before bed

Hit ‘snooze’ 0 times in the morning.

Tip 7- Cut out all the nonsense that drains your energy day to day

Thanks for listening! We genuinely appreciate every single one of you listening.

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➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=vd11PcXNAg3ubUsI

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 control cravings, if women and men need workout routines and avoiding injuring in the gym.

0:00 Motivation Monday intro

0:38 Question 1- How do I control cravings? I want to lose weight but I feel like the food noise is so real. Any tips here?

20:58 Josh quote: "I believe the nicest and sweetest days are not those on which anything very splendid or wonderful or exciting happens but just those that bring simple little pleasures, following one another softly, like pearls slipping off a string."

25:16 Kyle quote: “Chance is scary but so is regret.”

31:19 Client shoutout: Jeff Kimmel

34:55 Question 2- How should a workout routine differ across men and women? Do you program differently for your clients?

46:11 Question 3- What is your biggest piece of advice for someone that is injury prone? Could be mentality, physical habits, or something else entirely.

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/

🔥 APPLY FOR 1-ON-1 ONLINE COACHING: https://www.colossusfitness.com/

There are only 3 months left in the year.

Are you going to coast into 2027, or are you going to use these next 90 days to make some serious progress?

In this episode, we talk about why now is the time to push harder, stop waiting for the “perfect time,” and finish the year strong.

We also cover:

• How to build momentum before the new year

• Why most people mentally check out too early

• Overcoming obstacles instead of making excuses

• The mindset you need to finish strong

• Our Fit, Healthy & Happy giveaway

If you enjoyed the episode, make sure to subscribe and share it with someone who needs to hear this.

Follow us on Instagram:

@ColossusFit

@FitHealthyHappyPodcast

Apply for coaching www.colossusfitness.com

This episode is specifically dedicated to myths I’ve heard in the last few weeks that are consistently going around, and people still believe. Majority of them actually came from the sauna where there are usually very interesting conversations taking place.

1- Metabolism crashes after 30 or 40

*At this age, everything goes downhill
The drop is slow and mostly driven by lost muscle and lower activity, not an automatic age switch.

2- Soreness means progress
You can make great gains with little to no soreness, progressive overload and consistency matter far more than how wrecked you feel.

3- BCAAs are essential for gains
Most people already get enough from regular protein sources, so extra BCAA powders rarely add meaningful benefit.

-There is no drink that will truly help you, 99% of the time it’s a waste of money

4- You must get protein right away post-workout
The anabolic window is wide; hitting your total daily protein target matters more than exact timing.

5- Fasted workouts are the best
They don’t meaningfully boost fat loss beyond a calorie deficit and often hurt performance for strength or intense training.

6- Sweating more helps you burn more fat

Sweat is just your body dumping heat so you don’t cook yourself. Fat loss comes from a calorie deficit, not from how wet your shirt gets.

7- “That jacked trainer only eats 4 eggs for breakfast and a pound of lean ground beef for lunch and dinner.”

Extra- Pickleball and classes have been helping me a ton

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @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 how to navigate peer pressure in social situations, what the best peptides are and tips to be on your phone less.

Question 1- How do you navigate peer pressure in social situations? I have a hard time ordering healthy and being healthy around my friends?

Kyle quote: Girl Math:

“If it makes you stronger & feel better, an investment, not an expense.”

Josh quote: “I stopped asking for a seat at the table when I realized i was built to own the room.”

What has us excited or intrigued:

Client shoutout: Elvia

Question 2- What are your opinions on peptides, do you take them and in your coaching opinion, which ones are the best?

Question 3- Any tips to be on your phone less? it’s taking away from my workouts and I feel my screen time is getting really high.

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/

Welcome to fired up friday where I spend a few minutes getting you fired up for the weekend.

In today's episode we are doing a huge giveaway for the first ever Fit, Healthy & Happy hoodie 👀

To enter follow @fithealthyhappypodcast on instagram

OR click https://www.instagram.com/fithealthyhappypodcast/?hl=en