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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 relationship with food, best glute exercises & if fat is the enemy.

(0:00) - Intro

Question 1- (01:09) I track my food and have seen some weight loss, but I find it hard to include exotic foods and when I do I struggle. It’s either I’m super clean or I just find I do off the deep end. I don’t wanna have this relationship with food how can I improve?

Josh quote (13:42): "Your body is the reflection of your lifestyle." - Greg PlitKyle quote (11:45) : "You don't get results by focusing on results. You get results by focusing on the actions that get results."

What has us excited or intrigued:

Client shoutout: Grecia

What makes us happy: (21:40)

Question 2 (27:46) - Best glute building exercises? I’m currently trying to improve the size of my glutes.

Question 3 (31:26)- Eggs are great, but high in fat. At what point does fat not matter if your goal is protein?

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

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Summary of episode: In today’s episode we are reacting to the internet’s top weight loss tips. The good, the bad and the ugly.

What is your number one weight loss tip?

Listed points:

(0:00) - Intro

1. (00:47)Take a real audit of everything you're eating in a typical day (everything, not just meals but also drinks and snacking) and identify easy places where you can cut calories (I started measuring the cream I was adding to my coffee. The amount of half and half I was using before contributed to like 20% of my daily calories lol., dressings, snacks, soda)

2. (02:35) Calorie Deficit, but prioritize protein and fiber / / BUT THAT DOESN'T WORK FOR EVERYBODY!! It only works for people who abide by the laws of thermodynamics.

3. (05:02) Drink the water in Cancun, I lost 22lbs in just four days with this simple trick.

4. (05:49) Portion control. A lot of comments here say to eat less. But few are explaining how. You don't need to skip meals or change the food you eat. You just need to eat less if it. Portion control is the way to do this. (Stop eating a whole bag of chips, have one scoop of ice cream instead of three)

5. (08:03) Get heartbroken / Instructions unclear: ate all the ice cream /

6. (09:05) Absolutely stop drinking alcohol (for those who do drink).

7. (10:54) Whatever you do, no drastic diet please! Just healthy alternatives - one change at a time.

8. (11:52) The most effective change is the one you commit to. That's why most New Years plans are disasters, people commit themselves to 1000 things under the sun.

9. (13:14) Don't trust weight loss tips from strangers on the Internet. / Recovering from an ED and this made me so sad to read. People need to stop. Just freaking stop.

10. For those who don't, start going on walks. Even just for five minutes a day at first. Get your body moving and create that habit. It will grow and eventually lead to daily exercise. Then, you can focus on changing your eating habits. Make sustainable changes at a time

Reddit thread: https://www.reddit.com/r/AskReddit/comments/1lzpwg0/what_is_your_number_1_weight_loss_tip/

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 how to get your partner/family on board with fitness, 3 weight loss rules & tracking food at restaurants.

(0:00) - Intro

(00:46) Question 1- If you have a partner who asks for your feedback regarding their health/fitness journey but it causes an argument, what would you do?I track my macros, I lift 4x a week my training went from workout mode to actual training, progressive overload and seems suchhhh a difference. He doesn’t like to hear what I have to say and gets mad when I don’t want to answer or have the convo. He has a fear of food, he tells me he won’t eat the amount I say he should be having bc he’s terrified and so I just leave it alone.

(10:55) - Josh quote “The man who loves walking will walk further than the man who loves the destination”
(14:48) - Kyle quote “There are only two people you should aim to make proud in your life. 8 year old you and 80 year old you.”

(17:43) - What has us excited or intrigued

(26:25) - Client shoutout: Donnie

What makes us happy

• (29:09) - Question 2 I’m sick of not seeing progress. I will do whatever you tell me to do to see progress and finally lose weight. Give me three golden rules to follow for me to lose this weight and I will make it happen. (1. Track your food, 2. Pre log 3. Monitor and have consistent training/cardio Bonus. 4 a coach to prove to yourself that you’re serious)

• (34:20) - Question 3- I’m going out to a Mexican restaurant tonight and want to not exceed my calories for the day, but there are no calories listed on the menu…how do you recommend navigating that?

• 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/