➢ Message us “REAL RESULTS” to learn more to @‌ColossusFit

➢ How to increase pull-ups- https://www.youtube.com/watch?v=mS1ClgzxuyI

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 over 20lbs and keep it off, deal with insecurities and increase pull-ups.

Question 1- For the last few years i’ve had just over 20 pounds to lose. I’ve tried a few times but it hasn’t stuck.How can I do this sustainably this year and lose this weight for good?

Josh quote: "We don't grow when things are easy, we grow when we face challenge."

Kyle quote: “You don’t need a million people to believe in you, you just need 1. “

What has us excited or intrigued:

Client shoutout: Jeff Kimmel

Question 2- Do you ever have those times where you feel like you’re not in good enough shape?

Question 3- I have been strength training regularly for about 6 years, and I can do one pull up. It’s one of my goals this year to be able to rep at least 5 good pull-ups. What are some tips or strategies?

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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➢ Follow my IG @Colossusfit and message “recipe guide” and we’ll send you 53 high protein recipes for free ➢ Follow here- https://www.instagram.com/colossusfit/?hl=enIn this episode, we break down 8 practical ways to get and stay motivated in 2026.We cover why motivation fades and what actually creates long-term consistency.You’ll learn how to set better goals, build discipline, and stay locked in when life gets busy.This episode is about creating real momentum, not relying on hype or willpower.If you want 2026 to be your most focused and consistent year yet, this one’s for you.Listed points:1- When goal setting- make it mean something. You should feel fire2- Set reminders. Vision board, sticky notes etc3- Avoid taking shortcuts. Shortcuts often lead to cutting corners in other areas of life.4- Evaluate your circle. If you’re with energy drainers all the time, motivation will be gone5- Action leads to motivation. When unmotivated, just try to do something. Do some typing, do a small walk.6- Expect motivation to disappear. Focus on habits and systems to help when it does7- Invest in yourself whatever way possible8- Extravert yourself 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 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

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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)

➢ 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 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

➢Apply to get your Polished Physique: https://colossusfitness.com/

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
➢Apply to get your Polished Physique: https://colossusfitness.com/

➢ 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

➢Apply to get your Polished Physique: https://colossusfitness.com/