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Summary of episode:

With Thanksgiving coming up, it’s typically the beginning of most peoples fitness downhill journey. Listen to thee tips and don’t be the person that consistently struggles.

Listed points:

(02:35) 1- Set Realistic Goals

• Rather than aiming for significant weight loss, focus on maintaining your current weight or setting a modest goal (like losing 1-2 pounds a month).
• This way, you avoid the “all or nothing” mindset that can lead to overindulgence if you slip up.

(05:42) 2- Plan Ahead for Events

• Before holiday gatherings, eat a small, balanced snack with protein, fiber, and healthy fat, like Greek yogurt with nuts or a small handful of veggies with hummus. This can prevent overeating once you're there.
• Choose one or two treats you’re really excited about and savor them instead of sampling everything.

(09:14) 3- Be Strategic with Portions

• Try using a smaller plate, and aim to fill half with vegetables or a salad before adding protein and sides. You’ll get a balanced, satisfying meal without going overboard.
• Focus on eating until you’re satisfied, not stuffed, and keep portions of high-calorie foods moderate.

(09:58) 4- SEPARATION SEASON! It’s a holiday, not holi-month.

(10:43) 5- Stay Active, Even in Small Ways

• Maintain your usual workout routine, even if you have to shorten sessions. Regular activity will help with weight management and keep you feeling good.
• If formal exercise isn’t an option, try short walks after meals, take the stairs, or do bodyweight exercises at home.

(11:41) 6- Practice Saying “No” Gently

• Holiday gatherings often come with pressure to eat, but it’s okay to politely say “No, thank you” if you’re not hungry or not interested. People will respect your choices.

(12:59) 7- Limit Mindless Snacking

• Try to eat meals without distractions (like your phone or TV) and take the time to chew and savor each bite.
• Enjoy your favorite treats but try the “three-bite rule” — take three mindful bites to get the flavor and experience, then step away if you’re feeling satisfied.
• Alternatively, split a dessert with a friend or family member to avoid overindulging.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “Black Friday” to IG @ ColossusFit to apply - Get 25% off AND a free month of coaching.

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 during winter months, get motivated when feeling down, guilt free treats & more

(01:07) Question 1- I’ve talked with Coach Jason a bit already about the winter blues up here in Alaska and I have a sunlight simulating alarm clock on the way, but wondering if anyone else has tips and tricks to stay motivated in the colder/darker months? - Gabrielle
(08:24) Josh quote: "Inaction breeds doubt and fear. Action breeds confidence and courage." — Dale Carnegie
(10:11) Kyle quote: “Don’t sit around waiting forever; it won’t happen unless you make it happen.”
(14:12) What has us excited or intrigued:
(12:46) Client shoutout: Ashley S
(19:29) Question 2- What would you say it is your motivation when feeling down, and that could work for others before working out? By the way, Armando rocks - Carlos

Rapid FIRE questions (quick answers)

• What’s your favorite treat? - when you have extra room in your calorie/macros.
• Starbucks or Tim Hortons?
• Favorite pizza topping?
• Which do you prefer- steam room or dry heat sauna?

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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Be sure to shoot Coach Armando a follow: @‌armxndofigueroa

CHECK OUT OUR WEBSITE - www.colossufitness.com

Summary of Episode:

In this unique episode of the podcast, we speak with one of our coaches, Armando Figueroa. Armando has been with Colossus Fitness for a few years now and we took the time to speak with him on a few main topics:

(2:40) What got Coach Armando into fitness?

(7:40) What is your favorite thing about being an online coach?

(9:20) What are some moments that made you really proud as a coach?

(10:09) Where do you find new clients are going wrong with nutrition?

(15:38) What would you say to people trying to strike a balance between fitness and social life?

(22:56) are your thoughts on hybrid training and how people can either get started or transition into it?

(29:59) Any final thoughts to share with anyone on their fitness journey?

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/

Support the show

➢ DM “Mom Life” to IG @ ColossusFit to apply for 1 on 1 coaching.
➢ Follow us on Instagram- https://www.instagram.com/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 gaibn muscle without fat, what to do when progress is stalled and best warmup structure.

(01:06) Question 1- Whenever I go into a bulk it only goes to my belly. Any tips or tricks to make it actually go to the muscles?
(08:53) Kyle quote: “In life we will never exceed what we think we are worth”
(10:22) Josh quote: "Everything you’ve ever wanted is on the other side of discomfort”
(14:49) What has us excited or intrigued:
Client shoutout: Olivia
(24:10) Question 2- I feel like I’m doing all the right things, but not progressing in the ways I feel I should. What am I missing?
(28:45) Question 3- How would you properly warmup? Sometimes I find my body isn’t ready for all the heavy lifting and I jump into it too quickly.

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/

Support the show

DM “Best Shape” to @ Colossusfit

Summary of episode: In today’s episode I am going to share with you ten nutrition habtis to make you fitter, healthier and happier.

Listed points:

1. (00:21) Order slightly less than you think you need (You can always order more later) - you aren’t saving money if you’re ordering more
2. (02:10) 0 cal drinks/sauces - Kombucha, tea, mustard, siracha, etc
3. 04:16) Dairy protein is a cheap consistent protein in a pinch
4. Utilizing some degree of variety to be more excited about healthy food (stop eating the same boring thing)
5. (06:35) Evaluate your daily habits and whether they are positive (triple triple) / coke after work/ wine at night
6. (08:26) Evaluate monetary savings of eating better/ drinking less (Coaching push - BEST SHAPE)
7. (10:00) Stop overthinking protein post workout/ eat a good meal / time training to where you can have a big meal after
8. (10:45) Grocery shop after a meal
9. (11:30) Find ways to slow it down. Timer, smaller utensils, chopsticks, set utensils down between bites, etc.
10. (12:30) Food scale and measuring cups

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/

Support the show

➢ Message "Skinny Fat" to IG @ColossusFit to apply for 1 on 1 discounted coaching

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 honest truth about my muscle loss, stress eating tips & goals for the new year.

(00:19) - Question 1- I noticed in old youtube videos I was watching that Kyle used to be more muscular and strong. What happened? Did your goals just change or are you finding it harder to put muscle on at this stage of life?
(08:24) Kyle quote: “ I don’t drink, I don’t smoke, I don’t mess around, I don’t party. Am I lame for that? Absolutely, and to be lame in the eyes of somebody I would never want to be like is nothing but an absolute success.”
(10:49) Josh quote: "Start where you are. Use what you have. Do what you can." — Arthur Ashe
(15:59) What has us excited or intrigued:
(17:23) Client shoutout: Rumin
(18:54) Question 2 - I really struggle with stress eating, what are your top tips to combat this
(24:30) Question 3- I know I’m getting ahead of schedule here, but what are your goals for the new year?

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

Support the show

➢ Message me “LEAN” to @ ColossusFit to apply for 1 on 1 discounted coaching.

In this episode I go over 7 of the most underrated and unique habits to get lean.

I hope these help you out!

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/

Support the show

➢ Message us “shift worker” to @ colossusfit to apply for 1 on 1 custom coaching (4 spots available)

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

(01:18) Question 1- I’m super busy with work and sometimes my hours change. Often I’m out of the house 7am to 6pm, and I’m struggling to find time for myself. What tips would you recommend to help me out?

(10:48) Josh quote: “Is your will to win on sale?”
(13:39) Kyle quote: “It's better to be the oldest person in the weight-room than the youngest in the nursing home.”

What has us excited or intrigued

(18:48) Client shoutout: Kris w/ Coach Lauren

(20:44) Question 2- What motivates you day to day? I know you’ve both been lifting well over 10 years now, so curious how you continue to show up day after day.

(26:19) Question 3- What advice would you give to a new entrepreneur about pushing through self doubt and growing a business? What kept you going?

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/

Support the show