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Colossus Wellness

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Colossus Wellness

Personal Trainer + Nutrition Coach 🥑 YYC and online

06/28/2023

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]

02/21/2023

Hey, ladies! Let's talk about one of the most annoying things about weight loss: when you're doing all the things (hello, kale smoothies and spin class!), but the scale just won't budge.

It's frustrating, but don't give up just yet! One thing that can help is focusing on strength training and proper nutrition. Strength training can help boost your metabolism and build muscle, which can make it easier to lose weight. And proper nutrition (including lots of veggies, protein, and healthy fats) can help give your body the fuel it needs to power through your workouts.

Of course, there's no one-size-fits-all solution to weight loss, and it's important to be patient and kind to yourself. Remember, the scale is just one measure of progress, and there are other ways to track how you're doing (like how your clothes fit or how strong you feel).

So, if you're feeling frustrated with your weight loss journey, take a deep breath and try not to stress too much. Keep focusing on healthy habits, and don't be afraid to ask for help (from a qualified professional, of course).

How do you handle weight loss plateaus? Let's chat in the comments below!

01/31/2023

😋Eat these sweet pancakes for a snack or breakfast.

Enjoy as-is or add a no-sugar-added jam on top. Yum!

3-Ingredient Paleo Pancakes 🍌
(serves 1)

1 large ripe banana
2 large eggs
1½ Tbsp coconut flour
Coconut oil (for frying)

Place the banana, eggs, coconut flour, and a dash of sea salt in a high-speed blender. Puree until smooth.

The batter will be thick but you should be able to pour it from the blender. If it seems thin, add a tiny amount of coconut flour.

Preheat a non-stick skillet over medium heat and melt a small amount of coconut oil over the surface.

Pour in the batter. Shake the skillet to spread out the batter and let cook for 2-4 minutes. The bottom of the pancake should be golden and the edges firm. Flip and cook for another 1-2 minutes on the other side.

Remove the pancake from the skillet with a spatula.

Serve and enjoy — and let me know what you think in the comments! 👇

01/27/2023

🔥What will YOU make happen in 2023?

01/24/2023

🤤I’ve got a delicious 15-minute dinner recipe for you today…

This White Chicken Chili is a great way to use leftover chicken. You also can make it with turkey.

The best part about this recipe is the variety…

You can eat it as-is or top it with diced avocado, shredded cheese, and/or chopped cilantro – or any of your other favorite chili toppings.

TIP: If you have more time, you can even add more veggies – simply saute onions, carrots, celery, etc., in olive oil in the pot before adding the rest of the ingredients!

5 Ingredient White Chicken Chili
(serves 4)

4 cups (950 ml) low-sodium stock (chicken or vegetable)
4 cups (600 g) cooked chicken, shredded (or 2 boneless chicken breasts)
2 (15-ounce) cans pinto or great northern beans, drained and rinsed
16 oz (425 g) jar of salsa verde
2 tsp ground cumin

Combine all the ingredients in a large pot and bring to a simmer at medium-high heat. When it starts to bubble, reduce the heat to medium-low and continue simmering for 5-10 minutes.

Ladle into bowls and enjoy with your favorite toppings!

(And as always, tag me with a photo if you make this one — or leave a comment and tell me how you made it your own!)

01/20/2023

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

01/17/2023

🧋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! 🙌 )

01/13/2023

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

01/10/2023

👌If you hate post-meal clean-up, sheet pan dinners are PERFECT!

They’re fast, easy, nutritious, and super easy to clean up … AND they make amazing leftovers.

If you want a protein-packed recipe that’s almost *guaranteed* to make it into your regular weeknight rotation, you’re going to want to SAVE this post!

(By the way, the glaze in this recipe is so good that you’ll want to use it in your stir fries, too.)

Roasted Salmon & Broccoli with Peanut Sauce
(makes 4 servings)

1 lb (450 g) chopped broccoli florets
1 Tbsp minced garlic
3 Tbsp avocado oil
Sea salt and freshly ground black pepper
¼ cup (65 g) smooth natural peanut butter
Juice of 1 lemon
2 Tbsp coconut aminos
1 Tbsp grated ginger
4 6 oz (170 g) salmon filets
¼ cup (30 g) chopped roasted peanuts (optional)
Lemon wedges for serving (optional)

Heat oven to 450ºF/230ºC. Place the broccoli in a large bowl and toss with the garlic, avocado oil, and salt and pepper to taste. Spread the broccoli in an even layer on a rimmed large baking sheet.

In a small bowl, whisk together peanut butter, lemon juice, coconut aminos, and ginger. If the mixture seems too thick, add a little water, ½ tsp at a time, to thin it to a glaze consistency.

Place the salmon filets on top of the broccoli and rub the remaining 1 Tbsp of oil onto the top of each one. Sprinkle with a little sea salt. Spoon half of the peanut butter glaze over the fish.

Place the sheet pan in the oven to roast for 5 minutes. Remove the pan from the oven and spoon the rest of the glaze over the fish. Place back in the oven and continue to roast for another 5-8 minutes, until the broccoli is tender on the inside/crisp on the outside and the salmon flakes.

Remove from the oven. Place the salmon and broccoli on serving plates. Top with the optional lemon wedges and roasted peanuts. Delicious!

(Tag me with a pic when you make it! 🥰)

01/10/2023

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 🙌

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1324 11 Avenue SW
Calgary, AB
T3C0M6

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+15879737025

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