Summary of episode: In today’s episode we are going to share the most dangerous exercises in the gym. We also share whether you should avoid them or try alternate solutions to make sure you stay injury free.

Listed points:

1. (00:20) Upright rows
2. (02:26) Suicide grip bench press
3. (04:27) Deadlifts
4. (07:00) Skullcrushers
5. (09:58) Behind the head lat pulldown

• General rule of thumb any behind the head movement not usually worth it/ behind the head shoulder press
• Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. And if the bar hits the back of the neck, it could injure cervical vertebrae.

Any overuse of momentum

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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 know if someone is on steroids, the best time to stretch, and thoughts on steroid usage.

Question 1 (00:22) - I’ve always been curious if the biggest people in the gym are on steroids. How do you know?
Kyle quote (10:26) : “Your mind has to be stronger than your feelings.”
Josh quote (12:01) : "Nutrition is 150 percent of the bodybuilding formula. It's that important." - Ronnie Coleman
What has us excited or intrigued:
Client shoutout: Ryan S
Question 2 (21:16) - What are your thoughts on steroid usage?
Question 3 (30:05) - What is the best time to stretch and build a stretching routine?

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Website: www.colossusfitness.com

Summary of episode: In today’s episode we go over how you can build a rock solid daily routine for more day to day success so you can get to your goals faster.

Listed points:

1. (01:15) 3 daily wins 1. A physical win: Walking, running, lifting, swimming 2. A mental win: Reading, writing, creating learning 3. A spiritual win: Praying, meditating, studying, growing
2. (05:03) Reflect - You will be stronger if you’re honest with yourself. Stop going through the same cycles and failing. You need change.
3. (06:36) Schedule in priorities - be realistic
4. (07:57) Make difficult decisions as easy as possible (Pre log, prep, meal prep, trainer, gym schedule, coach)
5. (10:41) Momentum carries, win your morning
6. (11:47) Time audit: Remove as much junk from your day and free up time. For a week write down everything that you do.
7. (14:02) Use your nights to separate yourself
8. (15:04) Reflect on your goals to focus you

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➢ Free form guide: https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=G69bXBeS_KwTUOng

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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 if more expensive gyms are better, best workout time for fat loss & benefits to recording your workout.

Question 1 (00:24) - I’m looking to sign up at a gym and one is $10/m and another is $200/m. Will I see more results at the $10/m gym?
Josh quote (13:46): "Always remember that your present situation is not your final destination. The best is yet to come."
Kyle quote (11:27): “Whether we think we can or can’t, we’re right.”
What has us excited or intrigued:
Client shoutout: Vicky w/ coach Krista
Question 2 (24:12) - when is the best time to workout for fat loss?
Question 3 (26:52) - Why do so many people film all their sets at the gym, what are your thoughts on this? (People also get mad and say use the mirrors for a reason)

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Today we’re going to give you a blueprint from start to finish of what it takes to transform and get in shape forever.

Listed points:

5 step process

Time to cut the noise and let’s focus on what really matters.

1 (00:57) - Pick a specific type or diet/way of eating and stick to it for at least 90 days

-remember whatever you choose, energy balance is what matters most in change

2 (03:41) - Some form of a exercise you’re going to consistently do

-if you have a crazy routine you’ll never do, it’s not going to work

3 (07:54) - 8k+ steps a day

4 (10:23) - Stress management, sleep and other lifestyle factors

5 (13:02) - Accountability in some way or another

-“once you lose accountability, you become weak.”

-MyFitnessPal can be a form of accountability

-having a workout partner also

-Having a coach is the ultimate form

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➢ DM “FREE CHALLENGE” to IG @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 the best diet for 2025, how to get better results in the gym and increase your bench press.

(02:50) - Question 1 - I’ve been looking into which diet I should start up and have been confused by how many there actually are. Any suggestions on where to start?
(13:34) - Josh quote: “Don t attribute to malice what can be attributed to ignorance.” - Hanlon's razor
(15:30) - Kyle quote: “What you don’t change, you choose.”
Client shoutout: Richelle
Question 2 (24:46) - I hate calling myself out like this but I find I go to the gym to just show up and say I was there. Anything specific you’d recommend to help me actually see progress if I’m consistently showing up?
Question 3 (30:29) - what are some ways to increase my bench press? I’ve seen you guys doing 300+lbs quite consistently.

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Summary of episode:

1 (00:38)- Eat for energy

• Eat like garbage, feel like garbage
• How do specific foods make you feel?

2 (03:00)- Establish a solid, consistent exercise routine

-Exercising will always give you energy despite what you may think

3 (05:23) - Ask yourself, what energizes you/ SET SOME BIG GOALS!!!

• “You often feel tired, not because you’ve done too much, but because you’ve done too little of what sparks a light in you.”
• Write an action list of what makes

4 (07:46) - Take small energy boosting breaks when necessary

5 (10:03)- 10/3/2/1/0 sleep optimization

Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 1 hours before bed.

6 (12:44) - Avoid Energy Drainers

• Reduce Negative Inputs: Limit exposure to negative media, stressful people, or toxic environments that can drain your mental and emotional energy.

7 (14:00) - Optimize Your Environment

• Natural Light: Sunlight exposure helps regulate your circadian rhythm and boosts mood, making you feel more alert.
• Declutter Your Space: A clean, organized space can promote a clearer mind and increase mental energy.

Thanks for listening! We genuinely appreciate every single one of you listening.
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➢ DM “SKINNY FAT” to our IG @ 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 the highest ROI resolutions, how to get rid of skinny fat & best fat loss supplements.

(00:25) - Question 1 - Highest ROI resolutions you’ve made for lasting results?
(12:48) - Josh quote: “You can’t grow muscle without pain. You can’t find wisdom without failure. You can’t build confidence without looking foolish and embarrassing yourself. All growth has an inherent sacrifice to it.”
Kyle quote: “If it was easy, everyone would be doing it.”
What has us excited or intrigued:
Client shoutout (20:29): Jess w/ coach Jason
Question 2 (22:31) - I’ve noticed that I’ve got really skinny arms, but my belly sticks out a lot. Would you start by trying to focus on “bulking” or “cutting” first with a “skinny-fat” body?
Question 3 (28:57) - Best fat loss supps? I’m looking to buy some for the new year

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

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