DM us “Special 500” to sign up for coaching - 5 spots availableIn today's episode we give you our 500 biggest takeaways from 500 episodes of health and fitness podcasts. Listed points:“How you do anything is how you do everything.”“By changing nothing, nothing changes”. - PatriciaRead non fiction books Choose your hard - PaulyshaBe on a periodized routine that has progressive overload“Early is on time, on time is late, and late is UNACCEPTABLE!” - YongPre-log - Holly Eat til you’re satisfied not til you’re stuffed! - JasonWork hard and don’t look for shortcuts“You could be good today, instead you choose tomorrow” The one thing fools all have in common is they’re always getting ready to begin. - BrookeHire a coach! HIRE A COACH! - Alexx (Jason’s client)When attending a holiday or party make your first plate veggies and protein. - JoannaFAIL TO PLAN, PLAN TO FAIL - VictoriaQuit looking at the clock. Time never stops, put your head down and grind. - KristinI love the reminders that small changes/habits + consistency each day = substantial results over time ?? #thecompoundeffect - YariBody as a car My fav quote that still pushes me through "discipline trumps motivation! - AlyciaPurpose over pleasure - long term thinking7 days without the gym makes one weak ! - TaraSooooo many great tips and motivation over the span of your podcasts!! Hard to choose, but some of my favourites are:Learn to love the process cause there is no end to being fit, healthy and happy. Sometimes progress is invisible (piñata analogy). Stay patient, be consistent and enjoy the journey. - StephSimply the concept of dropping one vice has changed it all for me.Stop being a complainer - take ownershipMove more than just your workouts every day. Walks make a huge difference and really help the fat shred off!- MatthewThe concept of not being afraid to fail'If you do not make time for your wellness, you will be forced to make time for your illness'Mind muscle connection for better resultsShopping the perimeter of the grocery store for the healthiest foodsOne of Josh’s quotes- Life and things that are hard don't get easier, we just get more resilient and stronger.The concept of creating clutter free environmentsStock snacking by brushing teeth early (Snack cutoff time)You can't out exercise a bad diet. - StephenWhat would a healthy person doQuote: “if you don’t fight for what you want, you deserve what you get” - AlyssaTry to laugh everydayControl foods in the house 1g protein per bodyweightWeigh-in everydayStop hitting snoozePower of flexible dietingCreatine worksRealizing people aren’t judging you in the gymComparison is the thief of joyGet good gym clothesA bad day doesn’t mean you have a bad lifeYour self worth isn’t how you look - feel great - people care less than you thinkSun exposure first thing In the dayIf you want something more caloric plan it in! Plan ahead.Motivational wallpapers -Have a great community and support groupHave a great community and support groupThanks 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