746: Stuck in a Slump? 8 Proven Steps to Break Free Fast

➢DM “FREEDOM” To be free from dieting once and for allSummary of episode: In today’s episode I am going to share the secrets to how I have been able to stay ripped and lean for 10+ years without struggling. The secret is something I call the freedom formula.Listed points: (00:00)Story about our journeys:Real talk today, highs and lows of my journeyHow I eat using the freedom formula (3 P’S):(07:12) Path - What are you working towards / becoming? How are you doing it - what path works for you?(10:06) Protein, calories goals(14:11) Percentage - 80/20Why does this work?It takes what’s complex and makes it simple.The complexity continues in execution, where I make it easyMaking sure data is actually strong data - pre loging v adding afterSpreadsheetAbility to adjust and having confidence I’m on the right pathSpecial circumstances, protein fasts, diet breaks, refeeds, reverse dietingPush - I will make you your plan. Save you time, get you 5x better results and if it sounds too good to be true, you’re overthinking it. Let me show you, guaranteed.If you’re done with struggling and want this freedom from dieting, DM me “FREEDOM” to work with me 1/1.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/

➢ 4 Exclusive Spots to work with me (Coach Josh) To Lose 20lbs of fat, build 10lbs of new muscle eating whatever you want without sabotaging progress, fully guaranteed. DM me on instagram @ Colossusfit “FREEDOM” to claim your spot - First come first serve!(00:00)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 fix hormonal damage, best non scale ways to track progress and how our Texas trip was.Josh quote (14:20) : Tony Robins “The more progress you make, the happier you are.” -Kyle quote (12:04): there’s always going to be a party. The bars will always be there. No matter how many of you are; they’re always open. What’s not always open is the opportunity to check the box of achieving your dreams”What has us excited or intrigued:Client shoutout (23:29): Jorge & DeanWhere we’re at in our journey?:Links Discussed in episode:Weekly questions:Question 1 (00:35) - What are the best ways to track progress? I already weigh-in everyday but I want more ways to quantify my progress.Question 2 (27:02) - How was Texas and why were you down here?Question 3 (30:35) - How to fix hormonal damage so you can actually start losing fat?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

DM “New Years Challenge” To @ ColossusFit to apply for early access pricingIn this episode we go over 9 simple ways to be more fit, healthier & happier this fall.Listed points:(1:29) spend time in the sun each day(3:05) Get outside and on more walks (Hikes, more movement)(5:02) - Stay hydrated (Set a hydration goal, buy a new water bottle)(5:49) - Enjoy healthy fall foods instead of unhealthy ones (Chilli, soups, stew, tea - enjoy others in moderation)(8:30) - Spend some more time in the gym(9:28) - Revist what your goals are (Cutting and bulking cycles)(10:50) - Set goals for the end of the year / Set a new challenge - Be on your phone and screens less (Allow yourself to be bored)(12:40) - Schedule in some things you’re looking forward to (Be seasonally appropriate)(13:50) - Maximize your inputs (Limit screen rot - study & be curious)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 through our website www.colossusfitness.com➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=sCFGCq9ZPmg0QjR8➢ Form guide- https://colossusfitness.lpages.co/free-fat-loss-guide/➢ 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 fix form, navigating peer pressure and hit macros without having control over food. Josh quote: Treat yourself like someone you are responsible for helping.Kyle quote: Eat single-ingredient foods. Lift 4x a week. Walk 10k steps. Sleep 7+ hours. Skip the booze. Do it for 90 days… you won’t even recognize yourself.”What has us excited or intrigued:Client shoutout: ChelseaWhere we’re at in our journey?:Links Discussed in episode:Weekly questions:Question 1- How do you navigate peer pressure when eating out or being around friends who aren’t into fitness?Question 2- What are some good general tips to give me better form in the gym for most exercises?Question 3- What are your tips if you are traveling for work and the schedule is set (meetings start 8am and dinner and social hour goes until about 11pm). I get my morning runs in but meals are also provided so I don’t have much control over what I choose to eat and have to scale back from workouts compared to when I’m home. - Amber ChienThanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

➢ Apply for 1 on 1 coaching- https://www.colossusfitness.comIn this episode we go through 8 simple ways to break free of being in a slump. These tips can change the game for you, so we hope you enjoy!1- (01:13) Get started - start small and build up (Change enviroment, declutter, get out of the house, switch things up)2- (03:17) Get some goals (Find your why and have it mean something to you)3- (05:20) Accountability (There will be tough days, someone to be strong when you’re weak - don’t let this be chat gpt, friend, coach, trainer)4- (07:48) Make real stakes5- (10:16) Create the routine that will set you up for success (Start with the morning and establish the biggest movers)6- (12:41) Make it easy on yourself (Healthy food, gym routine)7- (13:53) Have motivational crutches8- (16:46) Recovery properly 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/

➢ Head to our website and apply for coaching www.colossusfitness.comWelcome 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 must know unique gym hacks, the best time to workout for best results and how to improve recovery.Josh quote (14:46) : “Life is not about waiting for the storm to pass. It’s about dancing in the rain.” - Greg PlittKyle quote (19:24): “The body keeps score. If we don't take care of ourselves physically, if we don't align ourselves properly, it doesn't matter how strong we are mentally or spiritually.”What has us excited or intrigued:Client shoutout (26:23): Chris RogersQuestion 1 (00:27) - Is it possible to lose weight without tracking my food intake?Question 2 (28:05)- Is there really a ‘best’ time to train, or does it just depend on your schedule?Question 3 (32:31)- I’ve been pretty sore no matter what I do, what are some eas ways to improve my recovery?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ Follow Caleb on IG- @‌mountain_man_caleb➢ DM us “Caleb” to apply for 1 on 1 coaching (Guaranteed results)This week, I sit down with Caleb to talk about the real side of transformation, not just the weight lost, but the mindset shifts, the wins, the struggles, and the lessons learned along the way.We dig into the moment that sparked his fitness journey, how being a parent shaped his motivation, and the biggest changes he’s felt since dropping from 222 lbs to 195 lbs. Caleb opens up about navigating injuries, finding balance on the weekends, and pushing through those tough mental battles when quitting feels easier.I really feel like you're going to enjoy this episode. Thanks for tuning in.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 me “Metabolism” to IG @COLOSSUSFIT to re-fire up your metabolism so you can burn more fat and eat more food.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 speed up your metabolism, avoid over eating and biggest podcast struggles.(0:00) - IntroQuestion 1- (00:46) What if anything you do you find hard about podcasting? I don’t get how it seems so easy to you guys. Would love to hear more about this.Josh quote: (14:13) “Just do it.”Kyle quote: (09:54) “If you have someone that believes in you, it’ll completely change everything for you.”What has us excited or intrigued:Client shoutout: (24:36) Clients that completed the challenge Question 2- (26:12) How can I improve my metabolism? I hear a lot of buzz around this and I feel my metabolism is broken. Question 3- (34:27) How can I simply stop over eating, how do you help your clients with this?Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox monday question [email protected]➢Follow us on instagram ​@colossusfit​➢Apply to get your Polished Physique: https://colossusfitness.com/#motivation #fitness #podcast

DM “NUTRITION HACKS” To @ ColossusFitThe first 20 lbs come off with effort. The last 10? That’s a game of precision, patience, and discipline.(0:00) - Intro1- (01:25) Dial in Nutrition w/ precisionTighten tracking/start trackingMeasuring cups, food scales, limit random costco snacks, kids snacks etc.“I want to lose fat but don’t want to track”2- (05:17) Increase OutputIncrease steps & cardio to ensure you’re in a bigger deficit3- (08:35) Ensure you’re using data properlyDaily weigh-ins, weekly averagesProgress photos, measurements4 (11:51) - Utilize advanced ToolsMost important one here, the last bit of weight comes off with patience and consistency.Being honest with yourselfSet a new standardAdd in diet breaks, refeeds, reverse diets, etc as you see fit5- (14:44) Lifestyle & Recovery -Focus on sleep and stress managementCut out alcohol6- (17:13) Mindset & PatienceMost important one here, the last bit of weight comes off with patience and consistency.Being honest with yourselfSet a new standardThanks 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 ME “GLUTE GAINS” TO IG @‌COLOSSUSFIT to apply for a special case study➢ 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 grow your glutes, work through injuries & best fitness accomplishments.( 00:00) - Intro(0:20) - Question 1 - What are the best exercises and ways to grow your glutes safely and effectively?(16:07)- Josh quote  "Busy is never a valid excuse. Either you care enough to make the time, or you don't."(21:44) - Kyle quote “A lot of people wait for the perfect condition to start, but don’t realize starting is the perfect condition.”What has us excited or intrigued:(28:33) - Client shoutout: Ryan(31:32) - Question 2  - How can you keep training and making progress while dealing with an injury?(37:09) - Question 3 - What’s your biggest fitness accomplishment that you’re proud of?Tanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/