Colossus Wellness

Anne’s transformation (3 months) 💥💣🎉⬇️

Anne (a nutritionist working from home) started coaching from a background of no weightlifting or strength training. Her routine was mostly composed of yoga practices, pilates and eating a high-fat - low-protein - moderate-carb type of diet. Which essentially made her healthy but not have the physique she desired.

She was also following the YT videos that promised Abs and B***y but she didn’t see the results of her hard work reflected in the mirror. 

Starting goals: 

1️⃣ Grow and tone the b***y 🍑 and have defined Abs 
2️⃣ Strengthen the back and get rid of back pains 

THE METHOD I USED:

🍏 We started by making some little tweaks to her current diet that are simple, flexible and sustainable. 
We kept all her favorite foods in her diet but made some essential tweaks to a macro breakdown to support her physique goals. 

💪🏻 As for the training, we started implementing more of a hypotrophy style training, while working within certain restrictions like Anne’s limited equipment (she was training at home), time restrictions (she was launching her own business at that time), and also low iron levels (which essentially influence your energy levels). 

[Swipe the photos to keep reading]

❓What’s your biggest lesson so far from working toward your health & fitness goals this year?

🧋Want to give your coffee an extra protein pick-me-up?

This Mocha-Banana Protein Smoothie is FILLING… and that makes it a good on-the-go breakfast or pre- or post-workout shake to give you the energy to power through 💪

Even better? This recipe is so easy, the hardest part is remembering to set aside leftover brewed coffee in the fridge ahead of time!

And yes, before you freak out… there is frozen cauliflower on the ingredients list.

I promise, it’s a great way to sneak veggies into your smoothie and you won’t even taste it.

**NOTE: depending on how thick (or thin) you like your smoothie, you can adjust the amount of milk you add, too!

Feel free to mix this one up. You can swap out the dates for 1 tablespoon of nut butter (almond, PB, etc) instead. The dates = a sweeter smoothie, the nut butter = creamier.

Now for the recipe!

Mocha-Banana Coffee Smoothie
(serves 1)

¾ cup (180 ml) cold brewed coffee
¼ cup (30 ml) unsweetened non-dairy milk (more if necessary)
½ cup (55 g) frozen cauliflower florets
1 medium frozen banana, chopped
½ Tbsp cacao powder
½ tsp vanilla
1 scoop chocolate protein powder (optional)
2 soft pitted dates (optional) (if the dates are dry or hardened, soak them in hot water first)
Pinch of sea salt

Place all of the ingredients in a high-speed blender and blend until smooth. Pour into a glass and enjoy!

(Tag me with a pic if you make it! 🙌 )

🔥What ONE THING can you do today to level up? You’ve got this. 🤜🤛

It's that time of year again when everyone is making resolutions for the New Year…

But have you ever stopped to think about how many of those resolutions are actually realistic? 🤔

Most people set their health and fitness goals without even thinking about why those goals are important to them, or how they're actually going to achieve them.

That's why I created this FREE guide — to help you create achievable goals that you'll actually be EXCITED to stick to!

Download your free copy of the 2023 Goal Crusher Guide now to set yourself up for success 🙌