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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 stretching wrong is killing your results, how to be motivated after a bad sleep and if meal prep is actually worth it.

Question 1 (01:20) - When should I utilize static stretching vs dynamic stretching? Does it depend on the type of workout? Before or after working out?

Josh quote (12:17): “We suffer more in imagination than in reality.”
— Seneca
Kyle quote (15:13): It's not the result that's Important, It's Who You Become in The Process of Achieving the Result.

What has us excited or intrigued

What makes us happy

Client shoutout: Emily

Question 2 (30:24) - How to get motivated to. get out of bed at 5am after a crappy sleep? Example is if my 4 year old has an accident @ midnight? - Melissa

Question 3 (38:16) - Is meal prepping actually worth it. If it is how do you guys do it?

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

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KEY WORD: DM “Coach” to @ colossusfit to get coached 1/1 by me. Your results or you money back guaranteed.

Summary of episode: In today’s episode I share my top 10 easy tips and tricks I use to live a fitter, healthier and happier life.

Listed points:

1. (01:03) DREAM BIG/ START SMALL: Small steps for consistent progress

2. (02:55) Rule of 5

3. (05:30) Make self care a non negotiable: Working out, eating well and getting proper rest and recovery. Start to prioritize this and avoid big misses.

4. (07:13) Weekly check-in (Coach PUSH)

5. (09:22) Over give

6. (11:05) Don’t be afraid to fail

7. (14:12) Own your things, don’t let them own you: Practice minimalism

8. (17:55) Keep promises to yourself: If I say I’ll work out, journal, or read I do it. It builds trust with myself, which I’ve realized is at the core of discipline.

9. (19:28) Plan the day before it starts

10. (20:24) No phone in bed

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Key word: “Healthy Hormones”

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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 optimize hormones, recover after a bday day of eating and if you should go to the gym.

Question 1 (00:20)- Do you have any tips for what to do after a day where I went over my calories and cheated on my diet?

Kyle quote (09:33): You don’t become a champion by doing what feels good. You become one by doing what’s necessary. You want to feel good? Then go get a massage.”

Josh quote (11:46) : Can you sacrifice who you are for you could become? The reason most people don't succeed is because they can't let go of their old identity. Too emotionally attached to the lesser version of their selfs."

What has us excited or intrigued:

Client shoutout: Kallie

What makes us happy:

Question 2 (26:55) - When it comes to hormones, I find mine often work against me. Any tips to help combat that?

Question 3 (32:57) - I have a pretty good condo gym setup. It’s easy for me to get there, but obviously lacks all the machines normal gyms have. Is it worth getting a gym membership that’s about 15 minutes away?

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 “REAL RESULTS” for guaranteed 1 on 1 results.

Life happens, vacations, losses, illnesses and busy schedules can leave us feeling out of routine and it can be hard to find your way back. In today's episode we give you fives to find your way back on track.

1 (01:02) - Ask yourself how you could do better next time

2 (02:20) - Focus on the next step in front of you

• You’re one workout, walk, healthy meal etc away from being back on track

3 (03:22)- Don’t go down to 0%

*If you operate at 90%, you may go down to 65-70%, which means it’ll be easy for you to build habits back up

• Constantly taking big breaks makes it insanely hard to get back to it, when you drop down to 0% of your potential.

4 (05:33) - Avoid focusing too much on the past & focus on what’s in front of you. BE PRESENT!

5 (07:38) -Have accountability. No one will notice you miss a workout or don’t eat well if you don’t make it known.

• DM “REAL RESULTS” if you want exactly that, real results.

6 (09:57) - Be patient but don’t make excuses for yourself

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

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 “ACTION TAKER” to Instagram @ ColossusFit

➢ 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 manage stress, gym etiquette debates and eating more calories on busy days.

Question 1 (01:04): “How many do you have left?”

Josh quote: “Pain is the gatekeeper of destiny.” “Pain is there to ask you one question - Do you really want to achieve your goals or are you just a talker.”
Kyle quote: “You're only one workout or meal away from being back on track"

What has us excited or intrigued:

Client shoutout (29:54) : Mike & Mary (power couple)

What makes us happy:

Question 2 (33:34): What are your best tips for managing stress? I’m still working out 4-5 times a week but was wondering what you guys do to reduce stress.

Question 3 (41:20): My Job can be quite active and others sedentary. Should I raise or lower calories for the day according to my activity levels?

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/

FREE FAT LOSS GUIDE-

Summary of episode:

Listed points:

1. (01:33) Pre-logging

2. (03:58) Hydration - salt, electrolyte drinks, BCAA’s

3. (06:41) Increasing volume - going from 80/20 to 90/10

4. (08:30) Removing your cheat day

5. (10:20) Afternoon protein snack

6. (11;43) Food cut off time

7. (13:10) Walking - walking can act as a mild, natural appetite suppressant. Reduces gherlin "the hunger hormone”. Lowers cortisol to improve your mood especially if you struggle with emotional eating

8. (14:11) Stack good days and keep stacking them (Don’t break for small pleasures!)

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/

➢ LAST CHANCE FOR THE SUMMER SPECIAL! Message “summer special” 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 how to push through plateaus, how to properly gain muscle, & advice our clone would be the worst at.

Question 1 - (00:59) - I’m about 90% done with my goal. I’ve lost 40 lbs since last year, but I’ve been really happy with it. Because I’ve still gained significant muscle at the same time of losing fat. What I’m trying to work on now, is leaning up and getting rid of the stubborn fat.

Kyle quote (12:44) : “If you’re gonna do it, do it. Say what you can do, and do what you say. If you can’t do it, don’t say you can do it.” - Matthew McConaughey

Josh quote (14:19) : “You have power over your mind—not outside events. Realize this, and you will find strength.” — Marcus Aurelius

Client shoutout: Summer challenge winners and participants

Question 2 (26:56) - Hey I’m 25 and definitely a hard gainer, I’ve struggled to keep mass and put new mass on. I’ve been consistent with my gym routine and pretty consistent with calories and protein. I’m always working to be more consistent but I am having a hard time here, any tips to add mass when nothing else works?

Question 3 (37:56) - You have to coach your clone. What do you think they’d be worst at?

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

➢Follow us on instagram ​@colossusfit
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➢ Learn more about our coaching www.colossusfitness.com

In this episode we walk you through the 7 big nutrition habits you have, that’s causing you some progress.

Episode 696 we go over 7 nutrition mistakes you’re likely making, but this episode is different. Your habits are likely holding you back, so start by making these changes.

You don’t rise to the level of your goals,

1- (00:53) Overeating “healthy foods”

2- (03:47) Snacking in general/always grabbing stuff

3- (05:37) Skipping Meals or Over-Restricting

4- (06:54) Always saying yes to everything

5- (10:05) Consistently needing food or a dessert after dinner

6- (11:31) Emotional or Mindless Eating

7- (13:18) Always winging it

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/