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In today's episode we give you our 500 biggest takeaways from 500 episodes of health and fitness podcasts. 

Listed points:

1. “How you do anything is how you do everything.”
2. “By changing nothing, nothing changes”. - Patricia
3. Read non fiction books 
4. Choose your hard - Paulysha
5. Be on a periodized routine that has progressive overload
6. “Early is on time, on time is late, and late is UNACCEPTABLE!” - Yong
7. Pre-log - Holly 
8. Eat til you’re satisfied not til you’re stuffed! - Jason
9. Work hard and don’t look for shortcuts
10. “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. - Brooke
11. Hire a coach! HIRE A COACH! - Alexx (Jason’s client)
12. When attending a holiday or party make your first plate veggies and protein. - Joanna
13. FAIL TO PLAN, PLAN TO FAIL - Victoria
14. Quit looking at the clock. Time never stops, put your head down and grind. - Kristin
15. I love the reminders that small changes/habits + consistency each day = substantial results over time 🙌🏼 #thecompoundeffect - Yari
16. Body as a car 
17. My fav quote that still pushes me through "discipline trumps motivation! - Alycia
18. Purpose over pleasure - long term thinking
19. 7 days without the gym makes one weak ! - Tara
20. Sooooo 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. - Steph
21. Simply the concept of dropping one vice has changed it all for me.
22. Stop being a complainer - take ownership
23. Move more than just your workouts every day. Walks make a huge difference and really help the fat shred off!- Matthew
24. The concept of not being afraid to fail
25. 'If you do not make time for your wellness, you will be forced to make time for your illness'
26. Mind muscle connection for better results
27. Shopping the perimeter of the grocery store for the healthiest foods
28. One of Josh’s quotes- Life and things that are hard don't get easier, we just get more resilient and stronger.
29. The concept of creating clutter free environments
30. Stock snacking by brushing teeth early (Snack cutoff time)
31. You can't out exercise a bad diet. - Stephen
32. What would a healthy person do
33. Quote: “if you don’t fight for what you want, you deserve what you get” - Alyssa
34. Try to laugh everyday
35. Control foods in the house 
36. 1g protein per bodyweight
37. Weigh-in everyday
38. Stop hitting snooze
39. Power of flexible dieting
40. Creatine works
41. Realizing people aren’t judging you in the gym
42. Comparison is the thief of joy
43. Get good gym clothes
44. A bad day doesn’t mean you have a bad life
45. Your self worth isn’t how you look - feel great - people care less than you think
46. Sun exposure first thing In the day
47. If you want something more caloric plan it in! Plan ahead.
48. Motivational wallpapers -
49. Have a great community and support group
50. Have a great community and support group

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