704: 11 Healthiest Meals & Snacks To Eat In A Pinch

➢ Check out our website for coaching www.colossusfitness.com➢Follow us on instagram: https://www.instagram.com/colossusfit/?hl=en➢ Shoulder mobility- https://www.youtube.com/shorts/-XkqICaG0b0➢ Hip mobility- https://www.youtube.com/watch?v=GT_rJu2sjO8Welcome 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.”— SenecaKyle 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 intriguedWhat makes us happyClient shoutout: EmilyQuestion 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? - MelissaQuestion 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.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

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:(01:03) DREAM BIG/ START SMALL: Small steps for consistent progress(02:55) Rule of 5(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.(07:13) Weekly check-in (Coach PUSH)(09:22) Over give(11:05) Don’t be afraid to fail(14:12) Own your things, don’t let them own you: Practice minimalism(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.(19:28) Plan the day before it starts(20:24) No phone in bedThanks 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/

➢ Key word: “Healthy Hormones” to 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 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 intriguedClient shoutout: Kallie What makes us happyQuestion 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 time2 (02:20) - Focus on the next step in front of youYou’re one workout, walk, healthy meal etc away from being back on track3 (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 upConstantly 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 yourselfThanks 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=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 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:(01:33) Pre-logging(03:58) Hydration - salt, electrolyte drinks, BCAA’s(06:41) Increasing volume - going from 80/20 to 90/10(08:30) Removing your cheat day(10:20) Afternoon protein snack(11;43) Food cut off time(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(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➢ 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 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 McConaugheyJosh quote (14:19) : “You have power over your mind—not outside events. Realize this, and you will find strength.” — Marcus AureliusClient shoutout: Summer challenge winners and participantsQuestion 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➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Learn more about our coaching www.colossusfitness.comIn 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 stuff3- (05:37) Skipping Meals or Over-Restricting4- (06:54) Always saying yes to everything5- (10:05) Consistently needing food or a dessert after dinner6- (11:31) Emotional or Mindless Eating7- (13:18) Always winging itListed 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/

➢ DM “Skinny fat” to IG @ ColossusFit to apply for our cast study (3-4 spots)➢ 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 how to get rid of skinny fat, best motivation tips & if online coaching or personal training is better.Question 1 (01:47) - I find I’m in an awkward position where my arms and everything else is quite skinny, but my stomach is kind of big. How would you combat this?Josh quote (10:44) : "Success isn't built in the spotlight."Kyle quote (13:30) : “Knowledge is not power- it’s potential power. Knowledge is not mastery. Execution is mastery. “What has us excited or intrigued:Client shoutout (22:53): Andrew DWhat’s making us happy this week?Question 2 (31:06) - I’m curious what the best piece of advice is for being motivated. Anything that stands out to you?Question 3 (36:05) - What’s better, online coaching or personal training? I’ve been training 1 year now and seem to have a good flow with my form, but just struggle with seeing results.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/

KEY WORD: “SUMMER SPECIAL” 3 spotsSummary of episode:What diet do I need to be on to actually shred fat?"Should I cut carbs to get lean for summer?""How many calories should I eat to lose fat?"Keto?"What supplements actually help with fat loss?"-Supplements are a waste of time if you don’t have your bas"Can I lose fat and gain muscle at the same time?""How much water should I drink to help fat loss?"Problems:-"How do I stop snacking at night?"-"How do I break through a fat loss plateau?""How do I stay on track during vacations, BBQs, and weekends?""What are healthy go-to summer meals or snacks?""How do I stay motivated when it’s hot and busy?""How do I stay consistent with kids at home during summer break?""What’s the best time to work out in the heat?"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/