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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 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

Weekly questions:

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 after

2 (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 unwind

3 (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 do

4 (05:15) - Living in "someday" mode rather than taking action

• procrastination is killing your potential
• build the habit of starting things right away

5 (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 instead

7 (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 success

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/

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➢DM “Body Recomp” to @ 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 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:

1. (01:00) Not hydrating enough
2. (03:24) Snacking (OR switch to vegetables and protein)
3. (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.
4. (06:20) Not enough protein - 1 gram per lb of your goal weight in protein
5. (07:47) If eating out, learn how to do it properly
   -Burrito bowls, subs, logging ingredients 1 by 1 etc
6. (08:47) Not logging - Keep a daily log of the # of calories entering your body & pre-log
7. (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/

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➢ 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/

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:

1. (00:20) Upright rows
2. (02:26) Suicide grip bench press
3. (04:27) Deadlifts
4. (07:00) Skullcrushers
5. (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
➢Apply to get your Polished Physique: https://colossusfitness.com/