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Welcome to episode 400! Thank you all for the support, we hope you enjoy the episode.

1- Practice delayed gratification.
2- Biggest takeaway is that this is a journey. Things won’t happen overnight and if you keep at it, you’ll see improvements in every facet of your life above and beyond the physical benefits of getting fit. - Angel
3- Follow people who build you up, unfollow people who tear you down. Not just on instagram!
4- Discipline Over Motivation 🔥 - Merrill 
5- How you do anything is how you do everything! 🔥 - Krysta 
6- What has made the biggest impact on my wellness journey is Atomic Habits and habit stacking! - Mindy
7 - That you don’t/can’t completely rid yourself of stress, you just learn to manage it. - Genesis
8 - That I’ve been doing it ALL wrong. A coach is 100% helpful to be fit, healthy and happy!. -Victor
9- “Protein Fasting” 🙌 Colossus Fitness’ most underrated tip in my opinion!  -Freeda 
10- Motion is lotion.  A body in motion wants to stay in motion and a body at rest wants to stay at rest. - Marihya
11- Doubt your limits! - Mike 
12- This is a lifelong journey so don't get caught up when you slip up you can only aim to get a little better each day! - Ariana
13 - I love a small win. The idea of aiming for progression not perfection. Not being perfect but taking those steps to improve! “Aim for progression, not perfection” - Alana 
14- You have to take care of yourself in order to be able to take care of everyone around you! - Ariana
15- I think it is that strength training is key, the many benefits you highlight of it, not just physical but also mental.  - Ann
16- Read! keep your mind as fit as your body 🙌🏼 - Ms.Penya
17- “Where to even start?! So many amazing information nuggets. Favorites are treating the weekend like any other day, and when you wake up, get up! I’ve gotten so much time back by doing this simple thing. 🔥🙌” - Sarah Ghiz
18- When you're craving something to say to yourself "It'll be there tomorrow" 🙌 - Dora Ioannou
19- What have I NOT learned from your podcast? I've listened to almost every episode. I think it's a part of my soul at this point. "Never give up and be happy where you at. " That might be it in a nutshell. - Wendy Shank
20- Even if you’re not feeling it go to the gym for 15 mins cause once you get there you will most likely stay for the full work out. - Jen
21- “Eat all the protein and lift heavy 🏋🏼‍♀️” Colleen Hughes
22- Park further in the parking lot for more steps! - ariana___garcia
23- Replace the word try with will
24- "Consistency is key! Just keep going! - Sudee
25- Tracking calories, making healthy eating and working out a lifestyle, mind- muscle connection, literally all of it! - Kaitlin 
26- For a holiday or party fill your plate with veggies and protein first then go back for the not so great options for a taste! - Joanna 
27- Re-set your space at all times.
28- To stay fired up! Failing to plan is planning to fail. 
29- Go first and smile more.
30- My favorite quote is "you make a life of what u have not what you're missing" and favorite tip eat more natural food and eat alot less processed food - Irvin
31- HAVE A PURPOSE.
32- One random small change can change everything
33- Don’t overlook undertrained muscle groups - rear delts - obliques, glutes, etc.
34- Sometimes doing less is doing more
35- 100% isnt always 100%.
36- You won’t always look photoshoot ready
37- Drink more water
38- Never stop playing
39- Journal & write down your goals constantly.
40- Get comfortable getting uncomfortable & give more than is ever expected of you.
41- Go one more.