Fit, Healthy And Happy Podcast

➢ Apply for the summer challenge by messaging “summer challenge” to IG @‌ColossusFit➢Fast food survival guide- https://colossusfitness.lpages.co/ultimate-fast-food-and-restaurant-survival-guide/In this episode we go over 6 pro tips to make losing weight easier so you can get in shape for summer, but also stay in shape for life.1- Schedule things out so there’s no unknowns.Use a calender for upcoming eventsPre log your food on those tougher days.2- Plan for social occasions:Anticipate social events or dining out situations and plan ahead by looking at the menu beforehand and choosing healthier options. You can also eat a small, healthy snack before going out to help curb your appetite and prevent overeating.When eating out, chose the healthy option3- Do it with others and get everyone around you on your side-Our challenge will be a good place to start4- Practice mindful eatingPay close attention to your body's hunger and fullness cues, and eat slowly and without distractions. This can help prevent overeating and promote greater satisfaction with your meals.5- Use the freedom formula*This is what I’ve used for 5,000+ transformations6 - Cut the excusesWay too many people consistently find excuses to make and simply make too many of them.Just fully lock in and it will be way easierThanks 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/

➢ “Summer challenge” to apply- summer challenge included➢ Youtube form  playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=RDSIX1-hjhBTs9KyWelcome 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 in shape for summer, lose a ton of weight and connect your mind to the muscle properly. Question 1- I’m looking to get in shape for summer and I know it’s coming up fast, any tips or tricks?Josh quote: “All in or not in there’s no middle.”Kyle quote: “Everyone wants to be a lion but no one wants to do what lions do.”What has us excited or intrigued:Client shoutout: Ariel and Favio2- What's the best way to start a fitness journey to someone that's overweight?3- My number one fitness question is how to activate the mind muscle connection. For me I have a hard time feeling that connection in my back.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/

➢ Get our free recipe guide- https://colossusfitness.lpages.co/52-high-protein-recipes/➢ Get our suggested foods list by messaging me "Food list" on IG @ColossusFit➢  Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enFirst we need to define what processed protein isLevel 1 (Minimally processed):-Why isolate, greek yogurt, pasteurized egg whitesLevel 2 (processed):-fridge Protein bars, flavored yogurts, deli meatWhey isolate isn’t that proccessed:* Is derived directly from a whole food (milk)* Undergoes mechanical filtration* Has no structural change to amino acid sequence* Usually contains very few ingredients (often just whey + lecithin)Compare that to:* Protein bars with 25+ ingredients* Deli meat with nitrites, phosphates, preservatives* Ultra-processed foods with emulsifiers, stabilizers, flavor enhancersWhey isolate is closer to:* Greek yogurt (strained milk)* Egg whites (separated egg protein)* Tofu (coagulated soy protein)It’s concentration — not synthetic reconstruction.What is the concern with processed?* Research showing data of ultra processed food correlating with higher-all cause mortality.* Not protein specific, more high in refined carbs, seed oils and sugars* Low in micronutrients but high in total calories* Bloating from sugar alcohols or lactose (but this is an digestive comfort issue)Processed protein has eben studied rigorously and science has shown* No increase of increased mortality* Safe for your kidneysIn general I argue any processing negatives (if any) are outweighed by the benefits of a high protein diet.Food quality does matter but what matters the most is* Total calorie control* Adequate protein intake* Fiber intake* Micronutrient diversity* Limiting ultra-processed food dominance“Processed protein isn’t the villain.Under-eating protein, overeating calories, and lacking muscle mass are.”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 to get your guaranteed results- https://www.colossusfitness.com/➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en➢ Minimalism documentary- https://www.youtube.com/watch?v=J8DGjUv-VjcWelcome 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, deal with night time cravings & issues in the fitness industry.Josh quote:  “Happiness comes from within.”Kyle quote: “Trees don't hang around with the grass, even though they all started from the same place”What has us excited or intrigued:Client shoutout: JohnWeekly questions:Question 1- How have you stayed so consistent over the years? I find it so hard for me to stick to anything for more than a few weeks.Question 2- I find after 7pm I get a bunch of night time cravings. What are some ways to navigate that to stay on track with my fat loss goals?Question 3- Are there any issues you currently find in the fitness industry? I’m a personal trainer and seems like there’s always something wrong in our industry.Email me/ submit a mailbox Monday question [email protected]➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

KEY WORD:Summary of episode:(0:00) - Intro1- Focus on progress, not outcomeInstead of obsessing over:The scaleYour absHow fast you’re progressingFocus on:Did I hit my protein?Did I train with intensity?Did I sleep well?2- Think Long TermHaving short term goals (monthly, 90 days, etc) is great but long term is what will keep you going for years3- Don’t entertain bigger excusesSmall excuses hold you back, but bigger excuses hold you back for lifeExamples:-”Once i reach x age it all goes downhill”-”My metabolism is going to keep me overweight”-”My genetics suck, that’s why I can’t see change”4- AffirmationsToday will be a good day, too easy, this will be light, I make good decisions5- Stop identifying as “all or nothing”Progress isn’t ruined by:One burgerOne missed liftOne off dayIt’s ruined by quitting.6 - Ask yourself what would a healthy person do"Do what's easy, life will be hard. Do what's hard, life will be easy."7- Treat yourself like someone that deserves resultsYour kids are important, but you’re just as importantListed 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/