Fit, Healthy And Happy Podcast

➢ CHALLENGE BEGINS TODAY!!! Message us “challenge” to @‌COLOSSUSFIT

➢Online Coaching: https://www.colossusfitness.com/

➢Instagram: colossusfit

➢ Bodybuilder clip eating ice cream- https://x.com/yosoymario91/status/2109966407764967769

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 nature’s ozempic, how to get out of a slump, alcohol and fitness and so much more.

(1:00) Intro and new show format

WEEKLY FITNESS NEWS:

(2:16) -Fibre is nature’s ozempic

(8:05) -Pro bodybuilders and sudden deaths

(15:44) Josh quote: “Do so much work that it would be unreasonable for you to NOT be successful.”

Kyle quote: “**I've got a backup plan. It's called Plan A.”

21:24 Client shoutout: Brianna Ferg

(23:07) Question 1- How do you typically get out of slump when you can’t seem to? - Hayley

(32:45) Question 2- Since i’m going to be entering a reverse diet and lean build phase over the winter, I know mentally it will be challenging seeing the shreds go away. What are some goals I can focus on to keep me motivated as I gain muscle? -Joseph

(40:58) Question 3- What are your thoughts on alcohol consumption? Total no go? Moderation? Is moderation once a week, month, etc? - Chuck

🔥 Work with Colossus Fitness: www.colossusfitness.com

📲 Instagram: https://www.instagram.com/colossusfit/

🎧 Listen on Spotify / Apple: https://www.colossusfitness.com/podcast

📩 Business inquiries: contact@colossusfitness.com

Subscribe for weekly conversations on training, nutrition, mindset, and building a healthier, happier life.

#fitness #podcast #healthylifestyle #FitHealthyAndHappy #fitnessandhealthpodcast #fitnesspodcast

You don't need a perfect week. Or a perfect starting point. You need to learn to steer your ship no matter the storm. In today's episode of fired up friday I teach you exactly how to make that happen.

➢ Apply on our website ⁠www.colossusfitness.com⁠

➢ Weekend episode- https://open.spotify.com/episode/0mjyRjqu1EJEbK4rDCc5kA?si=aiYqeeFNTAa3lgik__nB4A

Fat loss still comes down to energy balance. Your body isn't "resistant" to a deficit.

Here are 6 reasons you may not be losing fat, despite eating less.

(0:00 - Intro

(1:21) 1- Your tracking isn't as accurate as you think

• Studies consistently show that people underreport what they eat, often by a lot.
• Eyeballing portions, forgetting the snacks, drinks and cooking oil.
• Food labels are allowed some margin of error, so weigh your food when you can.
• Bites, licks and tastes, plus creamer, sauces, dressings and holiday baking.
• A few hundred calories a day you never tracked can erase the whole deficit.

(3:59) 2- You're overestimating what you burn

• Wearables can be way off. One study found a smart ring was off by about 360–490 calories a day, and more so during hard workouts.
• After a tough workout, people often move less the rest of the day without noticing.
• Don't eat back the calories your watch says you burned.

(7:49) 3- The weekend (and holiday) blowout

• 5 good days and 2 off days can wipe out the whole week's deficit.
• "It's a holiday, not a holi-month." Enjoy the day itself, then get back to normal.
• Go into parties with a plan: protein and veggies first, then pick 1–2 treats you actually love.

(9:37) 4- Liquid calories, alcohol & fast food

• Juices, specialty coffees and cocktails can add up fast without filling you up.
• Alcohol also lowers your willpower around food.
• Easy wins: alternate with water, pick lower-calorie drinks, and set a limit before you go.
• Most people don’t track them also

(14:47) 5- You never updated your numbers

• As you lose weight, your body burns fewer calories, and your metabolism slows a little too.
• What was a deficit at 200 lbs might be maintenance at 180.

(16:30) 6- You're judging progress the wrong way

• Daily weight swings with water, salt, carbs, stress, sleep and your cycle.
• Use weekly averages, waist measurements, progress photos and strength.
• Water retention can hide fat loss for a week or two, so don't panic over one weigh-in.

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

➢Follow us on instagram @colossusfit

➢Apply to get your Polished Physiqe

➢ DM “Challenge” to IG @‌ColossusFit - 5 spots available

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 recover faster, lessons from 12+ years of coaching and how to overcome setbacks.

0:00 - Motivation Monday intro

0:19 - Question 1- Faster recovery tips from working out? - Ashley

14:03 Josh quote: “No one becomes an astronaut by accident.” - power of goal setting and understanding what your mission is. Who’s on your team? “A goal is a dream with a deadline.”

18:10 Kyle quote: "locked in" isn't a day. it isn't a mood. it isn't a feeling

it's a life. a life of pursuit. -Greg LaV

What has us excited or intrigued:

23:20 Client shoutout: Vincent

26:55 Question 2- How do I mentally navigate a setback? - Heidi and steph

35:21 Question 3- How long have you been coaching and training individuals? What are some of the biggest lessons learned along the way? -Jaynce

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/\

➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en

➢ Apply for coaching- https://www.colossusfitness.com/

It's Fired Up Friday 🔥

When things are going well, it's tempting to coast. The scale is moving, the business is growing, life feels good, and that's exactly when most people ease off. In this episode, Kyle and Josh break down why the good times are the most dangerous time to slow down, and how to keep pushing when you don't feel like you have to.

We get into:

• Why success quietly breeds complacency
• The habits that slip first when life feels easy
• How to stay hungry without burning out
• Treating momentum as something you earn every day, not something you get to keep

Whether you're crushing your fitness goals, building something, or just on a good run, this one's your reminder to keep your foot on the gas.

If this one fired you up, share it with someone who needs to hear it, and leave us a rating so more people can find the show 🙌

•

DM “challenge” to join in on our 21 day challenge (just about a week out from beginning)

- DM me “presentation” and i’ll send you a full guide on what I did for this presentation.

Summary of episode:

(0:00) - Intro

1- Reduce friction

•

Goal is to make the "good" things easier to do, and "bad" things harder to do

Examples:​

•

Keep healthy snacks visible​

•

Pre-pack meals for the week​

•

Lay out workout clothes the night before​

•

Workout with someone​

•

Limit unhealthy temptations​

•

Batch your tasks​

•

Set reminders

2- Utilize the freedom formula

•

Prioritize protein & veggies​

•

Portion awareness, not perfection​

•

Plan indulgences, no guilt​

People don't realize they can still enjoy their favourite ​

Foods and get killer results

3- Turn it into a lifestyle w/ the right habits

•

Schedule workouts like meetings​

•

Don't miss twice​

•

Light switch example that's kept me consistent 12+ years

4- Walk more than you think

•

Steps = underrated health tool​

•

Park further​

•

Pace when possible (gym example)​

•

Take walking meetings​

•

Break walks into shorter ones

5- Strength train efficiently

•

Understand it's actual importance​

•

Focus on compound moves​

•

Create a system that ACTUALLY works for you​

•

Follow a routine

6- Get some REAL accountability

•

Challenges with coworkers or friends​

•

Hire a coach/trainer​

•

Workout with a friend or coach​

•

Get your spouse on board​

•

Weekly check-ins keep you on track​

•

A bet to give $ to someone if goal is failed(real stakes)

7- Find your deep why

•

Write it down & remind yourself​

•

Motivation that survives busy days​

•

Insanely important for the tougher days

•

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/

“21 day challenge”

Follow us Instagram also- @‌fithealthyhappypodcast

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......

Josh quote: "Not only does your body grow when you workout. Your beleif in your current endevaours, goals and yourself does as well."

**Kyle quote: “**Let them sleep on you this winter. You plan to wake up in Spring as the main event.”

What has us excited or intrigued:

-CHALLENGE ANNOUNCEMENT- 21 Day Level Up Challenge. goes from Nov 2nd to 23rd

Client shoutout: Stephanie

Weekly questions:

•

What is the best way to track bodyfat and how important is it of a thing to know? - Thomas

•

How to stay on track during thanksgiving?

•

Where would guys begin if you had to start your fitness journey all over again? - Chadlee

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/

Happy Fired up Friday! Get out there and get after it!

Apply for 1 on 1 coaching http://WWW.COLOSSUSFITNESS.COM

1- Normal is living with disease or obesity in 2026

72% of American adults are overweight or have obesity. 40% have obesity. 1 in 10 have severe obesity. 1 in 8 have diabetes, and 1 in 4 of those don’t know it. 2 in 5 have prediabetes, and 8 in 10 of those don’t know.

-If you feel average, you are already in danger.

-You need to be the exception. You can’t just be pushed around by life and expect to figure it out later.

2- Obesity doesn’t kill you next year. It bills you for decades and causes you a ton of necessary pain and discomfort.

-Joke about if I die, I die

-Not that, it’s living with pain and discomfort. Think of how horrible feeling sick is.

-Versus normal weight, a first heart event is about two-thirds higher in men and almost double in women.

-Death from any cause is only about 18% higher. That’s why people feel fine.

The daily bill: high blood pressure, high blood sugar, fatty liver, sleep apnea, sore joints, heartburn, fatigue, and not being able to do the thing you like.

The late bill: heart disease, stroke, kidney disease, some cancers, dementia, harder surgeries.

Once again, “You don’t just die sooner. You spend more years sick.”

3- Waiting is the expensive mistake

-Muscle fibers start leaving in your 30s

-if you don’t lift. Lost fibers don’t grow back like they did at 25. After 40 or 50, the same workout and the same protein do less.

-Unused fitness drops about 10% a decade after 30. The least-fit group has about 4 times the death risk of the most fit.

-Bone is a deposit account you fund young. (if you want strong bones you need to start right away)

-Best time to better was yesterday, let this be your wake up call. The work you do today will equip you for a better tomorrow.

4- The minimum week that actually moves this

At the very least

-7-10k steps a day

-Lift weights 3-5x week at approparite rir’s

-Protein 1 gram per lean mass

-80/20 rule

-Take care of rest and recovery

-Sleep 7-9 hours

-This isn’t the ceiling, this should be your baseline.

5- What that floor is worth

-By doing those things consistently

You will have 50% less risk for diabetes

-50% less chance of dying

-Bulletproofing yourelf for longer longevity and ability

(Investing in yourself is so key - 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/

➢Apply for coaching on our website http://www.colossusfitness.com

➢ Message “Josh birthday promo” to IG @Colossusfit for 25% off (3 spots available)

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.

➢ Get all our free guides- https://www.colossusfitness.com/resources

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.

➢Follow us on instagram @colossusfit

➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Message us "Skinny fat" to IG @ColossusFit

➢ 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 http://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
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM “ BODY RECOMP” To @fithealthyhappypodcast on IG

➢ Enter our giveaway by following - https://www.instagram.com/fithealthyhappypodcast/

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

➢ Apply for 1 on 1 coaching - https://www.colossusfitness.com/

➢ Follow us on Instagram https://www.instagram.com/colossusfit/?hl=en

In 2021 we covered the habits of people super fit people who stay in shape year round. Five years later the industry got louder with GLP-1s, Zone 2, creatine for your brain, 14 wearables, longevity stacks and we wanted to update the episode to match the current landscape.

Listed points:

•

They don’t worry about their body weight. Muscle matters more than the scale.

•

They eat the thing, and still hit the basics
Restaurant, birthday, Friday. They don’t “be good.”

•

They understand the nutritional pyramid of importance.

•

They avoid the noise and create systems to win week after week. - COACHING / accountability

•

They protect sleep and give themselves an edge

•

They have an activity baseline - steps, cardio

•

They never give up

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 coaching- https://www.colossusfitness.com/

➢ 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 you can lose fat without going to the gym, if you gain fat eating before bed and what truly motivates us.

0:00 Costco Kyle and what's on our Instagram

1:55 Question 1- I’ve been doing a great job hitting my steps and nutrition but slacking on the gym with my crazy work schedule. Is that okay? I really want to lose fat and maintain my muscle I’ve built over the years but I am curious if I can get by with being in the gym less. - Jon

7:46 Josh quote: "What would the disciplined version of you do today?.”

9:48 Kyle quote: “People will endure years of misery to avoid a couple minutes of pain” Bill Perkins

11:18 What has us excited or intrigued:

18:12 Client shoutout: Coach KG

23:33 Question 2- Is it bad to eat before bed? I work long days then right to the gym and about two hours before sleep is my most optimal time to eat, am I storing more fat and decimating my sleep? - Ashley

32:09 Question 3- What’s the one thing that motivates you day to day to continue showing up for yourself? - Fred

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/

There will never be a perfect time.

There will always be something going on. Work gets busy. Life gets stressful. You travel. You have events. Your motivation comes and goes.

If you keep waiting for everything to line up perfectly before you start, you’ll be waiting forever.

You don’t need the perfect schedule, the perfect diet, or the perfect training plan.

You just need to start with what you have, where you are, and get a little better as you go.

Stop waiting for the perfect time. Start now. ⏳