Colby Van den Enden

Stop training for what you wanna look like in 5 weeks & start training for what you wanna look like in 5 years.

Think about it.

Trying to maintain your “ideal” body all the time is a surefire way to make sure you never achieve it.
You need time to GROW. To BUILD. To get STRONG.

If you want to look great in 5 years, that might mean NOT looking your idea of great right now.
That’s okay.
It’s more than okay.
It’s necessary.

Take some pressure off yourself & GROW 🌷🤍

______________________________

Want guidance? DM me or click the link in my bio for 1 on 1 coaching info!

Giveaway timeeeee!!! 🎉

I am TOO excited about this one! If you haven’t tried CARAMELS (which finally released in Canada btw😍🫶🏼) YOU NEED TO!!

👉🏼92% less sugar vs. the leading traditional candy equivalents
👉🏼No artificial sweeteners
👉🏼No added sugar

Enter to win your own limited edition CARAMELS kit!!

How to enter:
1️⃣ Be following me &
2️⃣ Like & save this photo
3️⃣ Tag 2 friends in the comments (unlimited entries!!)

+ You can share to your story for a bonus 5 entries!

**Must be a resident of 🇨🇦 or 🇺🇸 to participate

Giveaway ends Saturday, April 27th @ 12pm & winner will be announced in my story!!

GOOD LUCK!😁

If there’s something bad habits have taught me, it’s this:

𝐘𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐛𝐞𝐚𝐭 𝐲𝐨𝐮𝐫 𝐦𝐢𝐧𝐝.

You get 2 options:
1️⃣ You STOP the habit & decide every day to stop the habit
2️⃣ You fail to stop the habit.. over & over, sabotaging yourself repeatedly…. until eventually you choose option 1

It’s incredibly rare you’re gonna wake up one morning and be “ready” to change & it takes TIME to fully recondition your brain to stop wanting the thing.

Let’s use sugar/junk food addiction for example —
You don’t spontaneously wake up no longer craving copious amounts of sugar.
Not only are you battling the mental addiction but you’re physically addicted. Your mind is going to BEG you to give your body the amount of sugar it’s used to receiving until you have some REALLY hard days of refusing to surrender to those urges.

Beating your mind may be the single most difficult feat you ever embark on but once your mind KNOWS it isn’t going to give in, your body WILL adapt ✨

What are you beating your mind at today?

PSA — Building bigger muscles requires pushing heavier loads!!

There are several factors that aid in your ability to push heavier loads:
👉🏼Adequate sleep
👉🏼Proper calorie intake
👉🏼NOT BEING LEAN AS HELLLLL …. We’re gonna focus on this one.

Do you ever see super lean power lifters? No. Why? Cause having a little cushion helps with the pushin! 😂

Personal experience?
Being 10lbs above stage weight ain’t it.
20+ lbs? Noooow we’re talkin. Now the weights are moving.
Last week I finally shoulder pressed 40s like butter, which I hadn’t done in YEARS… the only thing I can attribute to that is my current body fat % 🤷🏻‍♀️

Yes it’s uncomfortable.
Yes every day will probably be a mental battle.
The lines fade, the separation fades, the “I need to cut immediately” thoughts creep in..
But it’s only a season 😌 and when done with proper guidance & structure, the result is 100% worth it!

In order to reach aesthetic goals, you MUST shift the focus away from the mirror & onto strength!
Don’t JUST barely get uncomfortable & then shift gears. STAY THERE for a while.

It’ll all make sense. Stay the course💪🏼

“How do you do it as a mom?”

You figure it out.
You will always make time for what’s important to you, whatever it takes.

No family/spousal support? You’ll get daycare.
Can’t afford daycare? You’ll get a 2nd job/side gig so that you can.
Not applicable?
👉🏼Meal prep while playing with your kids (choose foods that cook themselves without constant attention).
👉🏼Hit a home workout after the kid(s) are in bed, during nap time or in the morning before they wake up!

It’s easier to say you “can’t” than it is to admit that you really just don’t want it very bad 🤷🏻‍♀️

So.. you want it?
Want it MORE.
Figure it out.
It’s only impossible until you do it.
The sooner you realize no one’s coming to save you, the sooner you’ll get what you want!

Your children are not your 𝐞𝐱𝐜𝐮𝐬𝐞, they’re your 𝐩𝐮𝐫𝐩𝐨𝐬𝐞!🫶🏼

Happy Family Day🥰

Everyone wants glutes but ain’t no one wanna gain weight 🤷🏻‍♀️

You can train your glutes til you’re blue in the face but if you aren’t eating in a calorie surplus, you’re pretty much SOL.

Yes there are a couple exceptions to this, such as being a newbie lifter (where you CAN make gains in a calorie deficit).. but.. maximum GAINS require weight GAIN.

If ya want gloots🍑, quit feeding into the nonsense in your brain that smaller & lighter is “better”!

Swipe for a lil 10 year transformation 🤭 This shizz may take you TIME but it’s worth it!!

…………….. …………….. …………….. ……………..

DM or click the link in my bio to receive my 1 on 1 coaching info! ☺️💪🏼 Your year is just getting started!

What’s the very first thing you should do if you have ANY body goal?👇🏼

The answer is ALWAYS…start lifting!! 🏋🏼‍♀️

Wanna build muscle?
Wanna lose fat?
Wanna see the shape of your body change in literally any form?

𝐒𝐓𝐀𝐑𝐓 𝐋𝐈𝐅𝐓𝐈𝐍𝐆!! Like..yesterday..

I hear so often,
“I’m just doing cardio to get the weight off first”
“I’m just trying to bulk up a bit first”

Do a ton of cardio & eat in a calorie deficit, you’re gonna look like crap.
Eat a ton of food to bulk up without serious weight training, you’re gonna look like crap.

It does not matter the goal, I promise you.. Anything you want 👉🏼 weight training is the very first step you should take!

Side note — You don’t need to have it “all together” before getting into the weights. Lose the all or nothing mindset.
It’s completely fine to start training in spite of your diet being a disaster!

So.. even if it’s only 2x / week.. JUST START!

Shoot me a DM if you want an affordable training program customized to your goals & scheduled 💪🏼

When I was 10 years old, I made a sign, packed up a pump & a bunch of balloons & went to the park to sell balloon animals to other kids.
The kicker?
I didn’t know how to make fking balloon animals 🤣🤣🤣

So much of your failure comes from not believing in yourself.
Head in with unshakable CONFIDENCE. With a 𝐧𝐨 𝐩𝐥𝐚𝐧 𝐁 mindset.
Don’t “try” to do something new, just DO something new & do it damn WELL.

Relentless confidence is fake it til ya make it.
Are you gonna have doubts? Unless you’re a true psychopath, absolutely. You just aren’t going to feed them.

Go forward with unwavering self-belief, turn doubts into stepping stones, and let the journey unfold with the audacity to create your own narrative!

Should I take a de-load week or even a full week off the gym?
This is something my clients often ask me.. so let’s talk about it😊

My answer? Helllllllll to the NO!!🙅🏻‍♀️

Why?

Well exhibit A — I just spent a full week so sick I could hardly move, followed up by a week of half-assed, weak, shaky, awful workouts as I try to regain my strength.

Now imagine this sickness hit the week after I had just decided to take time off or “take it easy”.. 🤨
That would be absolutely devastating & I’d feel like a huge dork.

So why not? Because LIFE HAPPENS.
Things will take place (illness, injury, vacation, car trouble, a whole plethora of unforeseen circumstances) that will force you to take time off or take it easy..

Side note: studies show de-load weeks are not beneficial from a gains standpoint.

So, my stance is this 👉🏼 Give every day all you’ve got!

Do you realize what you’re capable of achieving in a year? Even in 6 months?

You have the power to COMPLETELY reinvent yourself!

You’re not too far gone.
You’re not stuck.
You can create new habits.
You do deserve to invest in yourself.

Make this the year you finally did the damn thing 💪🏼

DM me or click the link in my bio to get started on your transformation!

I’m looking for 5 ladies who want to lose 20-40lbs by next summer🤩 following my NO RESTRICTIONS / LONG TERM SUSTAINABLE weight loss methods!

What does this mean?
❌We DO NOT eliminate carbs. Pasta? Sure. Bread? Why not. Donuts? Encouraged!
❌We DO NOT eliminate sugar.
❌You WILL NOT immediately be asked to do 45 minutes on the stairclimber every day.
❌You WILL NOT be required to weight train 6 days a week (unless you want to🤗). 3-4 days is sufficient!
✅You WILL learn how to get results while also enjoying your daily dessert😊
✅You WILL learn invaluable nutrition skills that you’ll keep with you your whole life!
✅You WILL wonder why you didn’t invest in yourself sooner!💪🏼

DM me or fill out the quick survey linked in my bio! January spots will fill quickly!!

Why a couple holiday meals are NOT going to make you fat & may even do the opposite… 👀⬇️

Let’s talk metabolism for a moment,
The faster it goes, the easier it is to lose weight!
What slows a metabolism? 👉🏼 a calorie deficit (dieting)
So.. what speeds UP a metabolism?👉🏼 a calorie INCREASE!
What’s a sped up metabolism do? Metabolizes food more quickly & efficiently, resulting in better fat burning results for you!🙂

Eating in a calorie surplus for a day or 2 is not going to destroy all your hard work. There’s a far better chance that it actually SERVES you in the long run!🙌🏼

So, go enjoy your holidays & rather than stressing about gaining weight, shift your mindset to view it as a beneficial little metabolism boost!🤗

CHRISTMAS GIVEAWAYYY!!🤗🎁

Treat yourself this Christmas by entering to win a 6 pack variety kit of candy!

🎄The delicious candy you know and love with up to 92% less sugar vs. the leading traditional candy equivalents
🎄 No artificial sweeteners
🎄 No added sugar

Allllll ya gotta do is:
1️⃣ Be following me &
2️⃣ Like & save this photo
3️⃣ Tag 2 friends in the comments (unlimited entries!!)

+ You can share to your story for a bonus 5 entries!

**Must be a resident of 🇨🇦 or 🇺🇸 to participate

Giveaway ends December 24th @ 10pm & winner will be announced in my story!!

GOOD LUCK!😁

P.s. you can use my code COLBYVDE_FIT10 to save on SmartSweets anytime!

✨Lifestyle Client Spotlight✨

Meet my beautiful client & friend, Dawn.
Dawn reached out to me 12 weeks ago, clearly already having an AMAZING foundation but looking to take her physique to the next level 💥

I often get asked by women in their 50s-60s if there’s even any hope for them… If this 52 year old’s transformation doesn’t answer that loud & clear, nothing will😍

How’d she get her results? I’ll tell you exactly how:
-Nutrition plan followed 100%
-Training plan followed 100%
-Communication 100%
-Detailed weekly check ins on time.. every. single. week.
Dawn has been a freaking rockstar client to say the least!!🤩

Wanna hear the best part?
SHE LIVED LIFE through it all. Ate out several times a week (sometimes twice a day) & went on 2 vacations!!!!!

The best BEST part?
For the past several weeks, we actually INCREASED her calories significantly & reduced cardio to ZERO 👏🏼🤩
How’d we get here?👆🏼 Simple. She stuck to her cutting phase flawlessly, allowing us to boost her metabolism back up so she could eat more & DO less without gaining any weight back!🙌🏼 The ultimate goal for ALLLL my clients!

Go give this lady a follow if you need some positive energy in your life 😜 Plus her story is nothing shy of incredible!

Dawn, keep being a shining light in this world & don’t ever let anything dull that incredibly rare spark of yours 😘 So beyond proud of this and ALL you’ve accomplished in life. Can’t wait to see where you’ll go❤️ You’re unstoppable woman!

…Stay tuned for our next 12 weeks 😏🔥

You can rise up from anything.
You can completely recreate yourself. Nothing is permanent.
You're not stuck.
You have choices.
You can think new thoughts.
You can learn new skills.
You can create new habits.
All that matters is that you decide today and never look back.

Happy Thursday 🤍

💫 If you aim at nothing, you’ll hit it every time -Zig Ziglar

Are you really okay with looking back in 10 years to realize nothing has changed?

If you don’t start living life on PURPOSE, that’s exactly where you’ll find yourself (at best).

It doesn’t happen by accident.
Aim higher.
Be intensional.
The choices you make today are critical.

If you want to make something of yourself in 2024, don’t WAIT for 2024 to start.

I get it.. December is a bad time to start because there’s a LOT goin on😅 between the holiday gatherings, home baking, work parties, etc etc… there’s no way you’re gonna make progress right?

You’re wrong🙂

And I want to prove it to you..risk free!! Which is why I created this offer👇🏼

SIGN UP FOR A 12 WEEK COACHING PROGRAM BEFORE DEC. 10th & GET AN EXTRA MONTH FOR FREE!!!!

There. Now you don’t have to worry about December being a waste of money 😉 You can’t lose!!👏🏼

DM or click the link in my bio for coaching info!

Why have you not yet taken your health into your own hands?
I’m willing to bet it’s because you think it’s harder than it really is.. you aren’t “cut out” for it… I know I did.

As a serious junk food enthusiast, I used to think this way too. I could NEVER enjoy “diet food” 😷 I love carbs & chocolate & anything sugary WAYYYY too much. I’d rather be fat 🤷🏻‍♀️

If you’re currently thinking like this^ let me tell ya.. dieting is not at alllllllll that rough. If it was, I wouldn’t do it.

Dieting is actually:
👉🏼Eating delicious higher volume foods to keep you full on less calories!
👉🏼Prioritizing protein (ahem… high protein desserts encouraged 😏)
👉🏼Focusing on meal timing
👉🏼Selecting whatever delicious meal you want that day & taking on the task of scheduling the rest of your food around it to ensure you are still optimizing weight loss🙌🏼 (like calorie Tetris 😜 it’s good fun!!)

So if you thought you liked food too much to lose weight, good news is you’re wrong!

DM me or fill out the quick survey linked in my bio for 1 on 1 coaching info if you want to learn how to diet in the most fun, flexible way possible!🤗

“Don’t get any bigger”
“You don’t wanna look like a man”
“You want to look feminine”
“That doesn’t look good on a woman”

There’s a lot of reasons I lift weights.
Take up more space? Check✔️
Be strong as fk? Check✔️
Look like I could kick your a$$ for making these unsolicited comments? Check✔️✔️✔️

Rest assured that “lOoKiNg FeMiNiNe” was never the goal😈 Let’s GROW.

I don’t often endorse activewear.. because usually I’m not all that impressed. But GUYS!!! This Onyx set 😍😍 It’s perfect! Like excuse me while I buy ALL the colors. These leggings will be replacing all of my lulu aligns. Material is unreal comfy, no front seam, back seam sits where it should & I am in looooove the V waist band!

This set is from the Onyx collection in the color Candy!❤️

Use code COLBY20 to save 20%

Check em out. I promise you will not be disappointed!!🤩

Common misconception👇🏼

Weight training is a fun hobby for all who consistently do it.

I do it because I like the result.
I do not find it “fun”.
Frankly, I think it flippin suuuucks😂.

I’d sit on the couch all day every day if it wouldn’t turn me into a whale.

My point here is this 👉🏼 You can be lazy as heck & still be fit.
It just takes a lot more doing things you really don’t wanna do.
Maybe it doesn’t come as “easy” for you as it does for others, but that doesn’t mean you can’t have the same result. It just sucks more 🤷🏻‍♀️

The key is to stop thinking about how much it sucks and just doooooo it!! & get it out of your head that you need to thoroughly enjoy it to stay consistent. The only thing you need to thoroughly enjoy are results😉💪🏼

2021 —> 2023

2 years may seem like a long time.. but the thing is, the time is going to pass regardless of what you’re doing with it.
YOU are going to stand in front of the mirror again 2 years from now… but are you going to be happy with what you chose to be?

The ONLY THING holding you back from alllll of your goals is your inconsistency.
That’s it.
1 silly little thing.

The cool part is, it’s completely in your control. You can just DECIDE one day that you’re going to remain consistent & boom.. that physique you want, it’s yours 🤷🏻‍♀️ that’s all any of us did — stayed consistent.

Get out of your way.
Stop making excuses.
Stop self-sabotaging.

If you can’t hold yourself accountable, take the leap & hire someone else to.

It’s go time💪🏼

Introducing……. MY PASSION PROJECT!!!🥹

I’m opening a home bakery selling PROTEIN DONUTS!! 🍩
I’ve genuinely never been so excited about something in my life! I couldn’t sleep for WEEKS😆

If you’ve been following me for a while, I’m sure you know how passionate I am about my protein desserts. I have the BIGGEST sweet tooth & I truly attribute the success I’ve had with my physique to my low calorie protein desserts!!
SO I am beyond excited to share my BEST protein creations ever with the good people of Brantford (& anyone else who wants to travel for a visit😜).
These donuts are not “good for a protein dessert”, they’re just INSANELY GOOD. Period.
So far, I’ve received nothing but unbelievably amazing feedback.. so thank you thank you thank you to those who have tested out in its early stages 🥰 I am SO thrilled everyone is loving them as much as I do!!

Come follow along on my new page for allllll the donut porn!!🤤

PAUSE YOUR SCROLLING FOR THIS IMPORTANT MESSAGE!! ✋

SEASONAL PUMPKIN SPICE PANCAKES ARE BACK!!!🎃🥞

🥞23g of protein/ serving
🥞7g of fiber/ serving
🥞No added sugar
🥞SUPER easy — Just add water (I like to use egg whites to up the protein even more👌🏼)

Online only for a limited time! Use code “COLBY10” to save!
(P.s shipping is free if you order 4 bags, any flavors🙌🏼)

Family vacay pt. 1 photo dump!

First time traveling with little pants was a success!☺️ Stayed a few nights in Niagara. Lots of walks (his fave), did the journey behind the falls, bird kingdom & butterfly conservatory! 🦋 Cainan had a blast & was sooooo good. A few months ago, we couldn’t have done something like this so we are so grateful that travel is a possibility now😌🙏🏼

Tomorrow we head to a cottage in Chatham for a little beach vacay for the weekend!! 🏖️

𝘋𝘰𝘯’𝘵 𝘮𝘪𝘴𝘵𝘢𝘬𝘦 𝘭𝘢𝘤𝘬 𝘰𝘧 𝘴𝘦𝘭𝘧-𝘤𝘰𝘯𝘵𝘳𝘰𝘭 𝘧𝘰𝘳 𝘧𝘳𝘦𝘦𝘥𝘰𝘮 🌱

Beach day ☀️

Aside from puking in the car, which is pretty much protocol at this point 😂 such a good day! Lil man loved his first beach trip!💙
And after 6 months of prep, I am thrivingggg on this normalcy😌