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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......

(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:

-Josh’s callout on my nutrition/me not wanting to send my sheet (WE ALL NEED ACCOUNTABILITY)

-DEXA SCAN!

(12:46) Client shoutout: Ashley Saucier

Where we’re at in our journey?:

Weekly questions:

(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

(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.
• Favorite day of the week?
• 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/

Support the show

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