There are probably a few things in your life that you’d like to slow down…
But when it comes to your metabolism? Probably not.
Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 7 of the most common metabolism saboteurs:
1, You don’t eat enough
Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs.
This can happen if 1) you exercise a lot and don’t ramp up your food intake to match it; 2) you undereat every day, or 3) go on a lot of diets.
2. You skip meals
Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating.
Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a biggie when it comes to your health.
3. You don’t lift weights
Strength training helps boost your metabolism in a couple of different ways.
Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue.
But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished.
4. You slack on your sleep
Not getting enough sleep is like a triple whammy on your metabolism.
- When you’re tired you’re not as active, which means a lower daily calorie burn
- You tend to eat more when you’re sleep-deprived because it messes up your hunger hormones and makes you crave high-calorie foods
- Your body has a harder time managing blood sugar levels when you’re low on sleep, which can make you store fat
5. You sit all day
Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk!
6. You don’t eat enough protein
Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle.
Plus, digesting it burns more calories than digesting carbs or fat.
Some guidelines: aim for between .73 and 1 gram of protein for every pound of your weight (1.6 and 2.2 grams per kilogram of your weight).
7. You get stressed out a lot
It’s true! Stress can LOWER your metabolism.
An Ohio State University study found that women burned fewer calories after they ate a high-fat meal when they were stressed.
Just another reason it’s so important to have a plan to regularly blow off stress, like working out, meditating, or relaxing hobbies!
How many of those rang a bell for you?
If you know you need some support revving up your metabolism and creating healthy habits, my 28-Day Total Body Transformation program can help you go from feeling blah and sluggish to confident and energized in just 28 days!
I'm here to support you in any way, just respond to this email if you want to chat or have any questions! I hope you have a wonderful 4th of July!
"I have lost 15 lbs during the 28-day program. The biggest thing is realizing that I in fact wasn’t eating clean at all & you gotta move daily! I’m now enjoying fresh, organic choices vs anything over sauced or breaded. My fridge is full of beautiful colors, and I have lots of energy. Thanks Colleen, I know you love what you do!" - Tammy M.
Interested in ways to support your wellness with chemical-free options? Click HERE!
A while ago I conducted a non-scientific (but still eye-opening!) poll.
I asked a bunch of people who had a regular workout routine WHY they exercised.
A lot of these people were in their 60s, 70s, and beyond, and most of them had been working out for decades.
Their answer: The mood and mental health benefits!
There is REAL science to back that up. We usually associate cardio with lifting your spirits, but it turns out strength training is also a MAJOR mood and mental health booster.
Studies show that strength training can help with:
- Less anxiety
- Lower depression
- Sharper thinking
- Better memory
- More energy & less chronic fatigue
- Better sleep
- More confidence and self-esteem
- Plus an even longer list of physical health benefits
Still, if you’ve never tried strength training before, getting started can seem a little intimidating. That’s why in my 28-Day Total Body Transformation I make it simple and ease you into workouts you can handle.
It’s the perfect way to lose fat, increase energy, and feel more confident — even if you are short on time balancing all your "to-do's." It's time to put yourself at the top of your list!
Check out my 28-Day Program here <<
It’s the perfect way to lose fat, increase energy, and feel more confident — even if you are short on time balancing all your "to-do's." It's time to put yourself at the top of your list!
Check out my 28-Day Program here <<
"When I first heard about Colleen's program, I thought I didn't have "time" for another program. I read more about it and realized it was different and easier than most programs that are out there. I changed some major bad habits in just 3 days into the program that I thought for sure I wouldn't be able to do. I love the new habits I've created and still going strong; they are really lifelong changes. Who knew! Colleen did!"-Melissa G.
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
REFERENCES:
www.unm.edu/~lkravitz/Article%20folder/RTandMentalHealth.html
Interested in ways to support your wellness with chemical-free options? Click HERE!
If you’re like most people, you probably don’t give your muscles much thought until you go to pick up something heavy or throw on a bathing suit.
But here’s a surprising fact:
Although the idea of building muscle is typically linked with how we look, your muscles are closely linked with your overall health – and also with the aging process.
In fact, Dr. Gabrielle Lyon states that muscle is the, "Organ of longevity," and says if you have healthy skeletal muscle, "Your chance of surviving nearly anything and everything that happens to you is exponentially greater." She also says that, "We are not over-fat, we are under-muscled."
Here are 7 reasons to build more muscle, starting right now:
1. You start losing muscle around the age of 30. 🤯
Yes, you read that right. On average, people lose around 3%-8% each decade… and then it speeds up after you turn 60.
The sooner you get started on building your muscle “bank,” the better!
Muscle loss is one of the top causes of disability for older people – they become too weak to live alone and are more prone to falls and injuries.
2. You’ll build stronger bones.
Did you know that many people start losing about 1% of their bone mass PER YEAR after the age of 40?
Stressing your bones (when you’re doing it in a healthy way through strength training!) will help boost your bone density and cut the risk of osteoporosis and fractures when you get older.
3. It can help you manage chronic conditions.
Lifting weights can help you cut back on symptoms of arthritis, chronic pain, heart disease, depression, diabetes, and obesity.
4. It can help with fat loss.
If you’re trying to lose weight, strength-training workouts are an important tool – and they can help you keep (and maybe even build a little) muscle as you get leaner.
5. It can help sharpen your thinking.
Studies link regular strength training and aerobic exercise with better brain function. 🧠
6. It’ll improve your quality of life.
Your everyday activities get easier – starting ASAP! Plus, it can improve your balance and protect your joints from injury.
Your everyday activities get easier – starting ASAP! Plus, it can improve your balance and protect your joints from injury.
7. It helps you keep your balance.
Again, this can help you avoid slip & fall accidents now and as you get older.
Plus… having toned muscles is great for your confidence and energy level!
If you’re ready to get serious about your health and fitness, my 28-Day Total Body Transformation program gives you a proven approach.
With my 28-Day Program, you can expect to:
- Increase energy levels
- Build muscle
- Improve brain focus & mental clarity
- Naturally balance blood sugar & eliminate cravings
The sooner you get started, the sooner you’ll start feeling (and seeing) results. You can check out what others have to say and more details here: 28-Day
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
This month we’re focused on taking BIG ACTION toward our goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY…
It’s taking PERSONAL RESPONSIBILITY (aka practicing resilience, mental toughness, or whatever you want to call it)!
These actions will step up your self-care game AND help you reach (& exceed) your health and fitness goals.
8 Ways to Own Your Outcome/Practice Personal Responsibility
- Hold yourself accountable. When you “own your outcome” and take personal responsibility for your life… your decisions, actions, and how you spend your time take on a whole new meaning.
So, when you tell yourself you are going to do something, DO IT. The more often you do this, the easier it gets… and the more progress you will make!
- Ask for help if you need it. This is a big one because asking for help requires pushing your ego to the side so you can move forward, faster.
- Don’t compare yourself to others. We all are born with different strengths, challenges, and gifts. Comparing yourself to others robs you of the ability to express and build on what’s uniquely YOU!
Definitely let other people inspire you… but also let your own gifts shine because you never know who YOU will inspire. - Expect the unexpected and, when it happens, don’t let it derail you. It’s pretty much inevitable that at some point you’re going to fall off track… so plan for it!
There will always be obstacles – the key is to not let them stop you. They give you a chance to grow and learn. New levels, new devils. - Strengthen your inner circle. When you’re close with people who are working toward the same things you are, it will help motivate and inspire you. It can also provide valuable support when things get tough.
- Take care of your body. When you eat healthy foods, get enough exercise, sleep well, manage your stress, and do all the self-care things, it gives you the energy you need to not only REACH your goals … but also live a more full and active life.
And that’s what it’s all about, right? - Take action (even when you don’t feel like it). You’re not always going to “feel like it.” And that’s completely normal. Do it anyway, because, in the long run, those micro-commitments you make to yourself aren’t really “micro” at all.
- Focus on the positive. Check your inner dialogue… and when it turns negative, course correct ASAP so you don’t end up derailing your progress. (Or worse, quitting altogether.)
Another way to take personal responsibility? Work with a coach to help you stay focused on the exact actions you need to take to get results.
If you’re an over 40 year old woman struggling to make your health a priority because you are taking care of everyone else, consider this a sign! If you want to see if my 28-Day Program could help you finally lose the weight and feel like your old self again in just 28 days, book a call to see exactly what the process looks like for you and if it’s the right fit for your goals!
p.s.
If you haven't downloaded my free "7-Day Resilience Checklist" grab it today to help you build your inner strength!
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
Let’s talk about cravings for junk food – and what you can do to beat them.
You know what I’m talking about… you’re sitting at your desk at 2 p.m. and suddenly ALL you can think about are chocolate chip cookies.
Or you’re watching TV at night and feel the ice cream or chips in the kitchen calling your name.
Or you’re watching TV at night and feel the ice cream or chips in the kitchen calling your name.
These cravings are super common — and they can be caused by a lot of things.
- You could be hungry
- You might be stressed, lonely, or bored
- You’ve developed a habit of snacking around a certain time or activity
- Your hunger hormones might be out of whack from a bad night of sleep or because it’s that time of the month
- You might have a nutrient deficiency
Eating a special treat every once in a while is fine — and even encouraged! But on a regular basis, it can get in the way of your results (not to mention your health).
I’ve got a 4-point list to help you slay those junk food cravings and take back control!
- Plan ahead. Have healthier options on hand: fruits, cut-up veggies, nuts, etc. (PS: I know you already know this — but do you actually DO it? :) )
- Hide food offenders. If you have foods in the house that bring on cravings, keep them out of sight!
- Eat it. Allow yourself to snack on your favorites once in a while. This way they don’t become “forbidden foods” that make you crave them even more.
- Try mindful eating. When you do indulge, make eating that food your only activity. Turn off the TV, get off your phone, and savor every bite, noticing its taste, texture, temperature, etc. This can help you feel more satisfied with a smaller portion.
Plus it can help you decide whether you’re eating because you’re actually hungry… or because of something else (entertainment, to relax, bored, etc.).
Habits can be changed — they just take time!
Have questions about boosting your health & fitness?
Grab a time on my calendar to chat for just 15 minutes so we can see if one of my programs would be a fit for you. https://calendly.com/colleenriddle/coaching
Make it an amazing day!
Interested in ways to support your wellness with chemical-free options? Click HERE!
