695: Motivation Monday - Get Ultra Lean For Summer, How Long A Diet Should Last & Strength Training Benefits

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 lose stomach fat for summer, top 3 supplements and current gym trends we dislike.Question 1- (01:46) I am so tired of having this pouch in my stomach. I’m making a goal of getting rid of it once and for all by July 1. What’s the fastest way I can make this happen?Josh quote (14:06): "It's simple. Success comes from training harder, living better and digging deeper than the others."Kyle quote (11:40) : “I have a rule: no complaining about a situation unless you're prepared to do something to make it better. If you see a problem and you don't come to the table with a potential solution, I don't want to hear your whining about how bad it is.” - Arnold SchwarzeneggerWhat has us excited or intrigued:Client shoutout: JeremyQuestion 2- (23:58) What are current gym and fitness trends that you hate?Question 3- (31:38) If you could only take three supplements what would they be?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/

➢Follow us on instagram @colossusfit - https://www.instagram.com/colossusfit/?hl=enIn this episode we go over 30 reflections and lessons learned from 30 years of life.All of these realizations have come from the last decade of life, from 20-30 years old, so hope you enjoy them!Listed points:1- You can accomplish anything you commit to and put your mind to.2- Success isn’t an arc, it’s a circle3- Invest in yourself.You are the single greatest investment there is.4- Take risks5- Be mindful of the future but don’t let it hold you back from the present6- Don’t be afraid to start7- Mistakes will always happen and you’ll never be perfect.8- Health is wealth9- Hard work trumps talent. The harder you work, the luckier you get.10- Read, read and read some some more11- Your past doesn’t dictate your future12- Eating healthy13- You can't change people. You can help them, you can support them, but you can't change them.“My life became so much easier when I realized people can only change themselves.”14- Be willing to learn from anyone15- Try new activities/sports/etcJust because you didn’t grow up doing something, doesn’t mean you can’t learn16- Track as much as possible17- Winning with others is way more enjoyable.18- Overcommit and figure it out19- Always have things to look forward to20- Comparison is the thief of joy21- Don’t worry so much. Especially about things that won’t matter in the future22- Don’t let opportunity pass you by23- Be extremely grateful for what you have24- Ignore opinions of people you don’t respect (comments / social etc)25- You Must Continue to Grow and Develop Yourself.“Never stop learning.” “Evolve or die”or “nobody owes you anything26- Get great mentors27- You can always control who you spend time with and should choose wisely-quit/get rid of the things that are holding you back28- Be the change you want to see29- Do something greatYou weren’t just born to pay bills and die30- Age is just a numberThanks for listening! We genuinely appreciate every single one of you listening.➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ DM “Summer challenge” to IG @ ColossusFit➢ Message me "Sleep hacks" on IG @ColossusFit for a free sleep guide with tips➢ Follow our 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 stop feeling so tired, what to eat before working out and who to believe in fitness.Question 1- (01:09) How do you know what’s the right fitness & health advice with all the information going around?Josh quote (10:38): "Success is not a straight line it's a squiggly path that will take you back and forth in different directions. What's important is that in general you are moving forward and getting to where you want to go." - Quentin D’souzaKyle quote (12:47): “The person who loves walking, walks further than the person who loves the destination.”What has us excited or intrigued:Client shoutout (18:17): Kyle S- Over 50lbs lostQuestion 2- (22:10) What should I eat before and after a workout?Question 3- (29:26) Why do I feel so tired all the time? My sleep is okay but not consistent and I consider myself to be generally healthy.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 “Summer challenge” to Instagram @ColossusFit➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enIn this episode we talk to you about the 7 nutrition mistakes that you're probably making, and how to avoid making them.Summary of episode:Listed points:1 (01:11) - Overestimating “Healthy” FoodsFoods like nuts, avocados, olive oil, and smoothies are healthy but very calorie dense. Portion control still matters.2 (03:47) - Always needing something or needing something sweet3 (06:45) - Needing to take advantage of everythingFree meals, free drinks, finishing plate etc. You don’t always have to eat everything4 (08:44) - All-or-Nothing MentalityOne “bad” meal doesn’t ruin your progress, just like one salad doesn’t make you healthy. Consistency beats perfection.5 (10:37) - Eating Too Fast/Mindlessly eatingYour brain takes about 20 minutes to register fullness. Speed eating = overeating.6 (12:31) - Not Prioritizing Fiber or proteinMost people fall way short on protein. Protein keeps you full, helps build/repair muscle, and has a high thermic effect.Fiber keeps you full, helps digestion, and regulates blood sugar. Veggies, fruits, legumes, and whole grains should be part of every day.7 (13:19) - Blindly Following Fad DietsKeto, carnivore, detox cleanses — trendy diets often work short term because of calorie restriction, not magic. Sustainability matters more.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 “Birthday promo” to IG @ ColossusFit to apply for our challengeWelcome 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 ultra lean for summer, how long a diet should last & strength training benefits.Question 1 (02:39) - I want to get ultra lean for this upcoming summer. I'm 176lbs, and want to lose about 30lbs, but do it sustainably. I workout 4x a week and eat healthy. What action steps do you recommend I take?Josh quote (17:12) : “Big things start small.”Kyle quote (18:51): “Talented people do more reps than untalented people. The reps make them talented."What has us excited or intrigued:Client shoutout (25:57) : SarahQuestion 2 (27:33) - I’ve got a family member that’s been consistent with the gym, but only cardio machines. How should I explain to them the benefits of strength training?Question 3 (33:00) - How long should a cut be? And is it better to do it all in one long shot, or do mini cuts?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 “SHRED CHALLENGE” To @ ColossusFitSummary of episode:Listed points:(02:05) Environment = success (What books are you reading, what are your consuming, what are your default habits/ who do you spend time with? Don’t let life hijack your brain. Own your mind.You normalize what’s around you. Be a small fish in a big pond.(08:07) Whatever you focus on grows - Measure that focus and see even more growth(11:28) You are an athlete - Build your team(13:33) Impossible is nothing to someone who tries.(14:24) Do hard things "Do what's easy, life will be hard. Do what's hard, life will be easy."(15:25) Affirmations - (Today will be a good day, too easy, this will be light, I make good decisions)(19:05) Know what a fit, healthy & happy life is to you then ask yourself “why not me?”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 challenge - DM “SUMMER SPECIAL” to @ colossusfitWelcome 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 stop boredom eating, get more protein in your diet and cure cravings.Question 1- (01:20) how to get more protein?Josh quote: (17:11) "First we form habits, then they form us. Conquer your bad habits or they will conquer you."Jason quote (18:54): “Act like the person you want to become.”Question 2- (29:32) how to cure cravings?Client shoutout: (25:46) Jess HenryQuestion 3- (34:18) how to stop eating out of boredomThanks 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- www.colossusfitness.comSummary of episode:The goal of this episode is to go deeper than you eating poorly and not being consistent with the gym .In this episodeListed points:1 (01:27) - You do the same thing over and over expecting different resultsFailing on your meal plan? count macrosSkipping the gym? Hire a trainer/find a workout buddySO many people 3,6,12 months down the road we talk to in the same place, or worse. Because nothing changesSolution: Change up the routine and approach.2 (02:51) - You always put yourself last-”“But I don’t have time for myself, I have to take care of my kids, parents, etc.” Sounds familiar? It’s a common societal expectation and gender norm for mothers to place the needs of their children ahead of themselves. But does this mean you need to put yourself last or can’t engage in healthier behaviours?If anything, when you prioritize your own health and wellness, you have more physical and emotional stamina to care for others.”Solution: Prioritize yourself and remind yourself of the importance of it.You can’t pour from an empty cup.3 (05:36) - You don’t actually want it bad enoughHardest one for some people to hearYou like the thought of saying you’re doing something, but don’t actually careSolution: Find your deep why4 (09:05) - You don’t have much of a game plan & always wing itIt’s hard to stay on track when you don’t actually know what you’re doing or have a road mapSolution: Get a proper plan5 (11:13) - The people around you sabotage youSolution: Level up your circle”People often feel insecure about their appearance and their choices. They feel guilt and shame for their own perceived lack of effort with healthy nutrition and physical activity. When someone around them starts dieting and exercising, it can trigger these feelings. It’s human nature to want to make these unpleasant feelings go way. This means making the shame trigger stop by running interference.”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 “Summer Challenge” to apply for guaranteed results and learn more.➢ Follow me 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 healthy hormone tips, how to shape your thighs and meet likeminded people.Josh quote (11:40): “Either you run the day, or the day runs you.”Kyle quote (16:16): “Soon you’re going to look back on this period of life and be so glad that you never gave up.”What has us excited or intrigued:-Client shoutout: (21:40) SavannahWeekly questions:(00:38) Hi guys! I’m really struggling with my upper thighs…I train them basically every day and I’m building muscle, but the fat in the inner thighs is so stubborn any tips on lifestyle changes or exercises?(24;01) Dasha- I noticed you and Josh are around a lot of fit people, how do you find those people?- become the type of person - you’ll naturally attract them(35:29) I always hear different things about how to improve hormone levels, any tips or tricks?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 giveaway- https://www.instagram.com/p/DHreBt8RSdF/➢ Message me "SUMMER SHRED CHALLENGE" to IG @ColossusFitSummary of episode:Listed points:(01:22) Keep your promises to yourself/ build character Be fit? Workout Lean? Eat clean. Rich? Do the work? Don’t quit too soon(02:43) Be militant with what time you wake up at. - Any successful person has a time they get up at and they stick at it. Usually earlier.(05:26) Master one action every 90 days - What you focus on grows(06:37) Embrace the suck to make new habits(08:11) Set consistent study time - make sure you are growing and learning. Don’t just do it once, do it consistently. 10 pages every day/ podcast on the way to work, music on the way home etc.(09:38) Summer activities(11:15) Set Fewer GoalsMore isn’t better...better is better. Do less, but do it better.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/#fitness #summer #healthy