137: Carbs or Fat, Which is Worse?

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I know I know, we’re a bit early here, but summer is just about 100 days away.

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 crunches for a six pack, alcohol & fitness and how to lock in on your journey without pushing friends away.

Time Stamps:
(0:20) - Josh quote: "Say yes to things that scare you."
(1:25) - Kyle quote: “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” - Socrates
(3:13) - What has us excited or intrigued
(8:25) - Where we’re at in our journey?
(14:45) - Client shoutout: Krista
(15:57) - Question 1- Do you need to do crunches and ab exercises to get a six pack? I know you say it’s mostly nutrition so can I theoretically have great abs by just eating healthy and working out without doing specific ab exercises?
(22:35) - Question 2- What’s the healthiest cocktail to drink in moderation when trying to lose weight?
(29:10) - Question 3- What’s the best way to lock in & focus without pushing away friends/connections with the outside world? - Kaitlyn

Thanks for listening! We genuinely appreciate every single one of you listening.

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 DM “Healthy” To @Colossusfit 

Summary of episode: In today's episode we go over ten simple habits to live a fitter, healthier and happier life. 

Listed points:

1. Drink more water
2. Rule of never missing twice
3. Start your day with a high protein breakfast and have high protein snacks
4. Be on your phone less / limit screentime especially first thing and before bed
5. Be active with friends and family (go on walks, try new sports like pickle ball, hikes)
6. Put effort into your sleep
7. Set goals and track your progress (weighing yourself etc)
8. Have accountability
9. Remove negative habits that can compound and replace them with positive ones (sugary soda, binge drinking, smoking, nightly dessert, huge appetizers)
10. Fill your calendar and have things to look forward to (vacation)

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 healthy eating tips, skipping cardio for more muscle and are rest days important? 

(0:00) - Special Case Study 
(1:21) - Kyle quote: "If I had to live my life again, I'd make the same mistakes, only sooner." - Tallulah Bankhead
(3:20) - Josh quote: "Everything negative - pressure, challenges - is all an opportunity for me to rise." - Kobe Bryant
What has us excited or intrigued
(8:00) - Client shoutout: All of you awesome people
(10:00) - Question 1- I want to gain as much muscle as possible, should I be skipping cardio entirely?
(17:30) - Question 2- Are rest days important?
(19:42) - Question 3- How can I eat more healthy?

Thanks for listening! We genuinely appreciate every single one of you listening.

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DM "Real Results" to us on instagram @Colossusfit

Summary of episode: In today's episode we cover how to stay fit with a demanding job. 

Thanks for listening! We genuinely appreciate every single one of you listening.
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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 the best supplements on a budget, overtraining & best high protein snacks.

(0:00) - Intro
(0:20) - Kyle quote: "If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present." - Lao Tzu
(3:00) - Josh quote: “Inspiration is for amateurs, the rest of us just show up and get to work.” — Chuck Close
(4:10) - What has us excited or intrigued
(9:45) - Where we're at in our journey
(10:45) - Kyle's background on fitness
(14:40) - Client shoutout: Deanne- Down 18lbs, 4 inches off the waist, originally had a goal of weighing in at 130 (weighing in at 124 now)
(16:40) - Question 1- What supplements would you recommend after protein if you’re on a tight budget?
(23:30) - Question 2- How do I know if I am overtraining?
(27:15) - Question 3- Favourite high protein snack?

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit
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Visit www.colossusfitness.com to learn more about our guaranteed online coaching service.

Summary of episode:

While we’ve both successfully undergone many shred phases, we wanted to shed light on some important factors to get success right away, and allow it to compound.

Listed points:

1- Actually FULLY commit/Don’t allow any reason for you to push it back.

-Half in and half out is one of the worst things you can do.

-How you start is incredibly important

2- Start by making changes that aren’t insanely drastic.

Ex- for breakfast, cutting out a bit of add ons to my greek yogurt.

Afternoon snack being switched out, less toppings on turkey burger, etc

-People tend to overcomplicate it thinking they need to start eating entirely different, when this really isn’t the case.

3 - Don’t be afraid to ask for help.
-Check out our website and fill out a form. We’ll take care of you

4 - How much do you want to lose?

-I find this a better metric than how long it should be. Both can work, but the timeframe may be skewed a bit.

5 - Schedule in more movement.

-We’re doing the water walk, 1 hour aiming for 3x a week on top of everything else.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “Skinny fat” to our 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 improve your body shape, get motivated, and develop long term discipline. 

(1:00) - Kyle quote: “You dream. You plan. You reach. There will be obstacles. There will be doubters. There will be mistakes. But with hard work, with belief, with confidence and trust in yourself and those around you, there are no limits.” —Michael Phelps
(4:20) - Josh quote: "Care about what others think and you will always be their prisoner." Lao Tzu
(7:00) - What has us excited or intrigued:
(14:15) - Client shoutout: Coach Lauren
(20:35) - Question 1- How to build good body shape? I look good in a sweater and joggers. I have wide set hips and am skinny in my arms and legs but I have a pudgey stomach. I heard you guys talk about skinny fat before and that is exactly my issue. How can I fix this fast?
(27:05) - Question 2- How can I get more motivated?
(32:05) - Question 3- How can I build long term discipline?

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit
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➢ Jasons Instagram @ Wilkinsontraining 
➢ DM us “transformation” if you're looking to work with us and have coach Jason by your side.

Jason is Josh's brother and one of the incredible coaches on our team. He has helped so many amazing people in our program. Some have even lost up to 120lbs which is awesome. In today's episode we have him answer some questions on how to see more results in your fitness journey. 

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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➢ DM us “Lean” to 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 lose fat without dieting, how to stay consistent with working workouts & the Colossus Fitness origin story.

(0:00)- Special Offer
(0:45) - Intro
(1:20) - Kyle quote: “In life, you cannot change your life unless you change something. If you always do what you always did, you’ll always get what you always got.”
(3:35) - Josh quote: "We have come to a point where common sense is now viewed as a revolutionary science. ie- that walking in a forest is good for you, exercising is good for you, whole foods are good for you, sitting in front of a screen all day is bad for you, etc. Living far away from how we were meant to live our lives by nature, is one of the main reasons for modern distress."
(7:10) - What has us excited or intrigued
(15:50) - Client shoutout: Justis
(17:15) - Question 1- How can I lose fat without dieting?
(25:20) - Question 2- Ive been struggling to get my morning workout in. Sometimes I sleep in, others I just dont feel like going. Any tips to help out with this?
(30:15) - Question 3- I’m new to the podcast and love what you guys are doing. I’ve definitely developed a passion for fitness, and am super curious how you guys got started. I’ll be honest, I still don’t know a ton about you guys, but I saw you have a big following with your youtube channel & Instagram. Curious to hear your story!

Thanks for listening! We genuinely appreciate every single one of you listening.

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Summary of episode:

The goal of this episode is give you higher level nutrition strategies that will actually make a difference on your journey.

It’s so easy to focus on meal timing, type of diet etc that won’t actually make much change on your journey, but this should absolutely help.

1- Focus on calories in vs. calories out

• This one isn’t quite as easy as it sounds, or the other tips but definitely the most important. So many variables come in between watches lying to us, food labels, etc.
• Aim to use measuring cups, food scales, and track everything for maximum accuracy.
• Big takeaway- Keep track of the data and you’ll notice trends.

2- Don’t sweat the small stuff.

• Most companies will attempt to get you to part with your hard earned money by using enough scientific terms and big words to make you focus on small stuff so they can sell you fad diets, or supplements.
• 95% of people spend most of their time focusing on the last 5% rather than focusing on what really matters: consistency, adherence, hard work, sustainability, and tenacity. Don’t let your self get suckered.

3- Focus on food density

• Simply put this means that there are low calories in large amount of food. Low energy density means there are few calories in a large amount of food.
• Easy way to help feel fuller on fewer calories.
• Some examples- Water, Fish, Lean meat and poultry, brown rice, sweet potato, basically all veggies, low fat popcorn, etc
• Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 480 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories.

4- Aim to snack less or minimize snacking

• The more used to doing this, you’ll always be looking for food around the house and just eat a bunch of randomness, especially when hungry.
• I prefer 3 solid meals with 1 solid snack.

4.5 Eat at roughly the same time as usual if possible.

5- Pre log and plan

• One of the most underrated strategies to help you succeed and stay on track.
• If you’re reactive vs. proactive, you’ll be highly misguided.

6- Learn to be okay eating the same foods

• It’s been said that we make 200 decisions related to food a day, by eating more of the same foods, we can help minimize that.
• An easy way to help this remembering all the benefits of the food that you’re having and all the great stuff it will do for your body.
• Within each meal, ask yourself - what value is this added for me, or what purpose?
• This teaches you to learn A LOT vs. blindly following a meal plan and allows you to build up the habits.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
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