MESSAGE ME “FAT LOSS GUIDE” to instagram @colossusfit
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 make resolutions stick, all about goal setting and the worst 2025 diet trends.
(13:40) -Josh quote: A” habit missed one is a mistake, a habit missed twice is the start of a new habit.” - James Clear
(16:01) - Kyle quote: “If you don’t have confidence, build evidence. If you don’t have evidence, build skills. If you don’t have skills, build discipline. If you don’t have discipline, you need to reframe the things you’ve done in the past and realize you do have discipline, but just in different domains. You have the core skill, you just need to apply it to a new domain.”
What has us excited or intrigued:
(24:40) - Client shoutout: 2025 transformations and everyone that committed
Weekly questions:
(1:35) - Question 1- I hear that most people fail their resolutions. What do you guys do to make goals stick?
(28:05) - Question 2- I am relatively new to the gym and seeing okay progress. I hear you guys say everyone should have a coach, but I’m guessing this wouldn’t apply to me because I am seeing progress on my own and am not very advanced? Curious I’m missing out or not.
(38:23) - Question 3- What are some of the worst diet trends you saw this past year?
Thanks for listening! We genuinely appreciate every single one of you listening.
Email me/ submit a mailbox Monday question contact@colossusfitness.com
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DM ME “NEW YEARS CHALLENGE” to @ Colossusfit to join my new years challengeSummary of episode: In today's episode I go over my biggest lessons from 2025 and how you can change your mindset to have an amazing 2026.
1) Things don’t always go to plan
2) Good is the enemy of great
3) Taking time to reflect on accomplishments is more important than we think
It’s easy to be motivated with the right inputsThanks 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 "NY challenge" to our Instagram @ColossusFit ($1,000 cash grand prize)
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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 dealing with food guilt, restarting weight loss and having too much protein.
Question 1- What do I do to get rid of the Holiday food guilt feeling?
(8:45) - Josh quote: “Most progress is quiet.” Gym once nothing happens, gym twice, nothing happens - gym 100x you can see the difference.
(11:10) Kyle quote: Most people quit because they focus on how far they still have to go, never realizing how far they’ve actually come
(12:55) - What has us excited or intrigued:
(19:25) - Client shoutout: Heather Siddons - 65lbs down
(23:05) - Question 2- I'm 60 years young and way overweight thanks to a combo of poor food choices plus medications when I was seriously ill. I've been working out at my local community center and watching my food, but.... Nada. I'm now overwhelmed. How can I restart this effort to lose 80 pounds and, more importantly, feel healthier, in a most effective manner? I'm just overwhelmed. Thank you.
(33:10) - Question 3- Am I eating too much protein? I'm eating 150g. 136 pound woman in reverse diet. I Keep getting different answers.
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
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In today's episode we share how to easily stay motivated during the holiday season. The holidays can be a great time for progress when you navigate them with the correct skills. Today we show you how. 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 “NY CHALLENGE” To @ ColossusFit to enter our biggest challenge yet. $1000 grand cash prize, guaranteed shirt upon completion and most importantly incredible results.
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 ideal body fat range and what we’re doing to prep for the new year.
(0:34) - Question 1- What is the ideal bodyfat?
-Ideal bodyfat for men: 10-20% is the best health-optimized range. In this range your hormones will be optimized, you have stronger insulin sensitiity and lower risk of health issues.
Ideal bodyfat for women: 18-26%
For Men Under 10%/ For women under 18% isn't sustainable for 99% of people. Worse pumps, energy, immune system becomes so sensitive and irritability is super present.
-Higher than 20% as a man or 26% as a women, You will feel horrible and there is no need to bulk above these ranges. The higher your bodyfat raises, the higher your all cause mortality raises.
(16:25) - Josh quote: "Energy flows where intention goes."
(19:10) - Kyle quote: Slow motion is better than no motion.”
(20:20) - What has us excited or intrigued:
(24:49)- Client shoutout: Marc
(27:03) - Question 2- I am wondering if I should build muscle or lose fat first? I have been training a few years and am a 15% bodyfat man.
(37:28) - Question 3- What are you doing to prep yourself for the the near year? How do you like to close out a year and start a new one.
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
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➢ DM “New year challenge” to our IG @ ColossusFit
Summary of episode: In today's episode we share ten lifestyle challenges you should immediately implement to have a fitter, healthier & happier 2026.
(0:00) - Intro
Listed points:
1- Drop one vice/thing holding you back
2- Add one positive daily non-negotiable
3- Create a system where you actually review your goals
4- Invest in yourself. Your knowledge, courses, books, coach, etc.
5- Build your team
6- Invest in optimize your sleep routine and sleep space
7- Join a challenge
8 - Swap out an unhealthy meal/ snack for a healthy one
9- Try one new thing that expands your comfort zone
10- Plan something to look forward to
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Apply for coaching- www.colossusfitness.com for early access pricing for the challenge
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 workout smarter, cheating on your diet & calories vs. protein.
(1:10) - Question 1- Why am I not seeing results even though I’m working out hard?
(13:45) - Kyle quote: “Earned, not given”
(18:20) - Josh quote: We grow through what we go through - Dhiman
What has us excited or intrigued:
(27:20) - Client shoutout: Jason
(30:13) - Question 2- How often do you cheat on your diet? I have a friend at work that does a Sunday cheat day and told me it’s the best way to see results since you’ll be perfect Monday-Saturday. Thoughts?
(35:03) - Question 3- If I’m out of calories for the day but haven’t hit my protein, what should I do?
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/
DM “Learn More” @ ColossusFit to get your guaranteed results
Summary of episode: Don’t fall victim to busy seasons of life. Life happens, and it with the right tools you can navigate any season without losing your identity as “someone who trains” or “someone who eats well.” This episode will give you the tools and mental anchors to stay lean and jacked with less time.
Listed points:
“You don’t rise to your goals — you fall to your systems.”
Three system framework to succeed through ultra busy times
Part 1: Mental Anchors and identity:
Identity Statements
Examples I use:
“I’m the type of person who trains no matter how busy I am.”
“I prioritize health because it makes everything else in my life easier.”
“Nutrition is not something I do — it’s part of who I am.”
Identity removes negotiation.
Anchor Rituals (2–3 minute habits)
-Mini routines that connect you to your identity:
-Morning weigh-in
-60-second intention (“What does the best version of me do today?”)
-Setting out gym clothes the night before
-Tracking calories reminders
-Daily walk
Non-Negotiables examples:
-Protein target
-Steps
-Water
-Training 2–3x/week
-Sleep routine
-No binge eating
Part 2: Nutrition In Chaos
If it’s not simple, it won’t happen.
Remember: Busy people need fewer decisions, not more discipline. The goal is to simplify.
-Set breakfast
-Pre-log
-Healthy set foods to eat out
-Rotating dinners
-Meal prep
-Emergency protein healthy snacks
Part 3: Training in chaos
-Same time every single day
-Get it done when your willpower is at it’s highest- morning is ideal for most
-Have accountability with someone. Arnold example
-Real stakes if you don’t show up
-Realize how much better it will make you when it gets done
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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➢Get your free form guide- https://colossusfitness.lpages.co/form-cheat-sheet/
➢ Glute activation reels- https://www.instagram.com/reel/Ca5A-WoFFnV/?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
(2:00) - Question 1- I’m having a hard time with glute activation. Any glute focused exercise such as hip thrusts, rdl, lunges - I do I find I feel more in my hamstrings, lower back and I rarely get that glute pump. What tips do you have?
(14:00) - Josh quote: “Fear is a liar. Commit or don’t go at all.” - Christian Hosoi
(21:00) - Kyle quote: “The losers and winners both fail, it’s just that the winner gets back up and does it again.”
(22:25) - What has us excited or intrigued:
Client shoutout: Brandi
Question 2- Why do I gain strength on some exercises and not others?
(37:28) - Question 3- Are you able to make your own pre workout? You guys said there are a handful of ingredients that are the most important can I just dose those if I don’t care about taste.
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
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Summary of episode: In today's episode we are going to show you how to fix your relationship with food and finally get the results you deserve.
(0:00) - Intro
Most people know what to do but they just don’t do it. I’d argue a good chunk of the population. Let’s say 90% of people know if they eat less they’ll get better results.
The other 10% still believe that starvation myth, hormones, metabolism, and all that junk is what’s holding them back
Today, instead of telling you to eat less and move more we’re going to aim to fix your relationship with food once and for all, to help you make better food decisions.
1- Be aware of the times you actually struggle
2- Add Before You Subtract
3- Use food as fuel
4- Build non-food sources of dopamine
5- Eat foods you love that are also good for you
6- Add more predictable structure
7- Avoid the all or nothing mentality
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Hip mobility video- https://www.youtube.com/watch?v=GT_rJu2sjO8
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 get back on track after a big meal or day, get over body dysmorphia and if stretching is needed after a workout.
(1:08) - Question 1- I unfortunately went off track this past weekend for Thanksgiving and I’m looking to get back on track, but I can’t help but feel like I lost tons of progress and am beating myself up over it. Any thoughts?
(14:55) - Josh quote: Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self-portrait into a masterpiece. ΚΑΙ GREENE
Kyle quote: “Proud, but never satisfied.”
(20:00) - What has us excited or intrigued:
(24:40) - Client shoutout: Past beast-mode transformations
Where we’re at in our journey?:
Links Discussed in episode:
Weekly questions:
(28:05) - 2- How does one get over body dysmorphia while still going after a fit look? No matter how hard I try, I feel like I’m not good enough.
3- How important is stretching after lifting? How much time/effort should be put into stretching (if any)?
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
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Happy Thanks Giving! 🦃
Ultimate guide to staying on track this thanksgiving weekend and for any future family/holiday event:
1- Attitude (Your attitude towards the event controls everything)
2- Plan for movement - turkey trot, morning walks, family walks, gym before the storm
3- Plan nutritionally - DON’T SKIP BREAKFAST - promotes binge eating, when are your big dinners, can you pre-log?, intermittent fasting, protein fast use tools that are at your disposal
-how can I fill myself up as much as possible for the lowest amount of calories?
4- Plan were you want to indulge and what you value less
5- Navigating thanks giving meals - order, protein, veggies, 1-2 meal max instead of snacking all day
6- Attitude after thanks giving - wrong way you’ll role into chaos - having accountability and a plan after (BLACK FRIDAY)
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 “Black Friday” to
➢ Follow us on Instagram- 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 why workout classes suck, how to have all day energy and if we’re doing a New Years challenge.
(0:28)- Question 1- I have a friend who refuses to lift weights with me because she says she likes her workout classes. She hops around from place to place doing whatever is trendy, she is always working out but I feel like she sees no results. How can I get through to her?
(19:05) Josh quote: “You have power over your mind — not outside events. Realize this, and you will find strength.” — Marcus Aurelius
(17:40) - Kyle quote: “Intentions don’t matter. Actions do.”
(21:10) - What has us excited or intrigued:
(25:55) - Client shoutout: Krista
(29:30) Question 2- I get SOOO tired at 3pm. I just feel like I checkout and want to nap or just end up watching tv all day. How can I have more energy during the day and how do you make your nights productive?
(39:15) Question 3- Are you guys doing a new years challenge?
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 coaching www.colossusfitness.comSummary of episode:(0:00) - Intro1- You don’t need to do endless cardio to lose fat.2- You can’t out-train a bad diet3- Supplements are the biggest money grab in the industry.4- You’re not seeing results because you’re not consistent enough5- You don’t need detoxes, cleanses, etc6- You can enjoy food, travel, and drinks and get results7- Most influencers don’t train/live the way they say they do.8- You don’t need to train abs to see absThanks 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 “Black Friday” for early access pricing @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 how to lose weight for life, avoid overthinking and proper workout structure.
(0:20) - Question 1- I’ve lost weight a few different times but never seem to keep it off. How do you guys make sure weight loss is forever instead of a phase?
(11:27) - Kyle quote: “Don’t wait until you reach your goal to be proud of yourself. Be proud of every step you take.”
(13:30) Josh quote: “You don’t get the body you want by doing what’s comfortable. You get it by doing what’s required.”
What has us excited or intrigued:
(18:40) - Client shoutout: Jose Garcia- 17lbs down in 12 weeks
(21:55) - Question 2- I find I constantly over think and have a hard time making the right decisions for me, on my journey. Then I end up doing nothing. How would you navigate this?
(30:35) Question 3- I find my workout takes over 2 hours. Once I do 15 mins mobility, 15 mins warmup etc, I’m already 30 mins in. Any tips to speed it up?
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/
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➢ Message me “Hybrid training guide” and I’ll send it right over (FREE)
In this episode I go over different ways and strategies for managing strength training with endurance training, while getting results.
In this case, I’ll be referring quite a bit to my marathon training and how I managed it all.
(0:00) - Intro
(3:45) 1- Scheduling will be everything
Often I’d have to double up (early run, lift later)
Following your schedule instead of emotions will be KEY
(6:14) - 2- Follow a properly periodized routine
Running, lifting, etc
(8:20) 3- Prioritize what’s valuable to you
Might have to cut out bicep curls and other intense sports during these times
(10:40)- Get your free guide
(11:52) 4- Avoid cutting corners w/ strength training
huge mistake from runners
(16:16) - Recover like an athlete
Sleep 7–9 hours - your recovery is what drives muscle retention.
Manage stress - too much fatigue from both styles kills progress.
Stay hydrated and consider electrolytes for longer cardio sessions.
(18:03) - 6- Get used to being uncomfortable & embrace the suck
Soreness will be normal
Being tired will be normal
(19:47) 7- Understand the importance of listening to your body
Listed points:
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @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 how to get rid of skinny fat, fat loss tips for women & the truth about business partners.
(0:39) - Question 1- I’m not overweight, but I have very little muscle and noticeable fat around my stomach and chest. Why does my body look soft even though I’m technically at a healthy weight, and how can I change that? I think the term is called skinny fat.
(8:50) - Josh quote: "Act as if what you do makes a difference. It does" William James
(12:00) - Kyle quote: “The real reason you're tired all the time: It's not your workload. It's your open loops. The text you haven't answered. The apology you owe. The decision you're avoiding. The conversation you keep postponing. These run in the background of your mind all day, draining your battery. Close your loops. Watch your energy return. Mental clutter is more exhausting than physical work ever will be.”
(13:30) - What has us excited or intrigued:
(15:25) - Client shoutout: Yong
(18:00) Question 2- I’m a 39 year old female, very busy with work and kids, what do you find is the biggest thing that holds someone like myself back from seeing change?
(24:00) - Question 3- I know you guys have mentioned being in business together 10+ years. I’m starting a business with a friend and hear horror stories about having business partners.
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
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➢ Message me “Fast food guide” on IG @ ColossusFit and we’ll send it right over
In this episode we share the tips and principles to help you stay on track during tougher times such as fast food, restaurants, etc.
Often people are good about staying on track during perfect situations, but really struggle when it comes to fast food, restaurants, etc.
(0:00) - Intro
(01:41) 1 - Focus on protein and build from there.
Carbs and fats are literally everywhere you look
Healthy plate:
Protein (chicken, steak, fish, tofu)
Veggies (salad, grilled, or steamed)
Smart carbs (rice, potatoes, wraps, pita)
(04:23) 2- Have some staples you typically choose
Ex- chipotle/bowl places for fast food
Restaurant- chicken salad, steak & salad, bowls, etc
(05:41) 3- Try to avoid liquid and unnecessary calories
-ex pop with a burger order
-cocktails when out
-If drinking alcohol, go for vodka soda, light beer, or wine and limit to 1–2
(08:08) 4- Customize your order (politely)
Sauces/dressings on the side
Grilled instead of fried
Extra veggies instead of fries
Half rice / half salad base
(10:56) 5- Be honest about what you value
-Unfortunately, it’s extremely hard to have unlimited apps, a big entree, dessert, drinks etc and still see progress.
(12:10) 6- Eat until you’re 80% full.
You don’t need to finish everything in front of you
If portions are huge, eat half and bring half home
(15:12) 7- Log even if you’re unsure & make sure to overlog
All places are designed to have you come back with tons of oils, butters & sauces
(16:58) 8- Use eating out as a skill, not a setback
The goal isn’t to avoid restaurants forever - it’s to learn how to make smart choices no matter where you are.
Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ Message us “tight tummy” to IG @ ColossusFit to apply for coaching (3 spots)
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 stay consistent with training, how to have great hotel gym workouts & how to choose a personal trainer.
(00:00) - Intro
(00:37) - Question 1 - How can I stay consistent with training? I find it hard for me to stay on track for longer than a month.
(10:14) - Josh quote : “The difference between ordinary and extraordinary is that little extra.” — Jimmy Johnson
(12:43) - Kyle quote : “If you can’t measure it, you can’t manage it”
What has us excited or intrigued:
(21:35) - Client shoutout : Sarah
(23:07) - Question 2 - I’ve got a trip planned where I’ll be using my hotel gym. How can I get the best workout in without having the best equipment?
(30:05) - Question 3 - What to look for when choosing a personal trainer? I’ve never hired one and am honestly worried about losing money and not seeing results.
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
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➢DM “FREEDOM” To be free from dieting once and for all
Summary 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 journey
How 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 - 80/20
Why does this work?
It takes what’s complex and makes it simple.
The complexity continues in execution, where I make it easy
Making sure data is actually strong data - pre loging v adding after
Spreadsheet
Ability to adjust and having confidence I’m on the right path
Special circumstances, protein fasts, diet breaks, refeeds, reverse dieting
Push - 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/