Fight these radicals for better health

Fight these radicals for better health
In a recent blog post, we explore the connection between fitness and your skin. Did you know that regular exercise can help your body produce antioxidants that protect against oxidative stress, which can impact your skin's health and aging process? Along with exercise, focusing on healthy eating, staying hydrated, and getting enough sleep can also reduce oxidative stress and promote healthier skin. One powerful supplement to consider is Young Living's Ningxia Red, a nutrient-dense drink that boosts antioxidant levels, increases energy, supports sleep, and enhances immune health. By taking care of your body from the inside out, you can improve your overall health and wellness. Join our Facebook Group, Wellness With Colleen, for more information on ways to enhance your well-being.
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Half of all adults over 50 face this risk

I just came across some info that made me do a double-take…

Did you know that one in two women and up to one in four men will break a bone in their lifetime due to osteoporosis?!!!

Not only that but HALF of all adults age 50 and older are at risk of breaking a bone due to poor bone health.
Even though those worries might seem a long way off, what you do TODAY can have a big impact on your bone health.

👉Here are some key things you can do to help you stay strong and independent as you get older:
  • Get enough calcium and vitamin D: Talk to your healthcare provider about ways to make sure you get enough daily. 
  • Exercise regularly: Make muscle-strengthening and weight-bearing exercise a non-negotiable. A minimum of two resistance training workouts a week is recommended.
  • Don’t smoke and DO limit alcohol intake: Both can lead to bone loss.
  • Ask your healthcare provider: They can give you info about your risk of getting osteoporosis, and guide you when it comes to getting a bone density test.
If you want help in building healthy habits that support your bones (and the rest of your body, too!), my 28-Day Total Body Transformation may be a great fit!

It focuses on exercise and nutrition that will help you reset your habits in just a few weeks – and lose weight and gain more energy in the process. 

Want to know more? Click this link: 28-Day Program

As the old saying goes, an ounce of prevention is worth a pound of cure. 
Interested in ways to support your wellness with chemical-free options? Click HERE!

6 ways you’re making it harder to reach your goals

6 ways you’re making it harder to reach your goals
This month we are all about making your healthy lifestyle EASIER …

And one big way to do that is to get rid of the things that are blocking you from your goals.

I’ve got a quick list of 6 things you can stop doing now … so you can start getting results NOW!

Ready? Let’s go!

6 Ways You’re Making it Harder to Reach Your Goals

1. Aiming too high, too soon. This is a recipe for failure and frustration.

Goals like shedding 20 pounds in a few weeks… or running a marathon within a couple of months can be daunting and discouraging. Instead, set smaller, realistic targets to fuel your long-term progress. If this is an area you struggle with, a coach can help.

2. Comparing yourself to others. It's okay to draw inspiration from others but don't let their progress define your worth. 

Plus, you never know behind-the-scenes of what it REALLY took them to get there. Your journey is unique, so own it and celebrate your progress.

3. Over-restricting your diet. Eliminating foods (and food groups), skipping meals, or obsessing over the scale is not only discouraging… but it can lead to cravings, fatigue, and a serious lack of motivation. 

Aim for a balanced, enjoyable lifestyle that supports your health and well-being.

4. Navigating without a plan. Having a proven game plan to take you from where you are NOW to where you want to be will save you time and effort. Otherwise, you’re relying on guesswork to reach your goal. 

5. Short-term vision. Being fit for a vacation or an event is great… but staying in shape is even better. Consider your long-term health and avoid the exhausting cycle of temporary fitness.

6. Isolating yourself. Everyone needs support. A strong support network or a great coach can hold you accountable and help you reach your goals even faster. 

Having someone in your corner cheering you on – and helping you find the inner strength to step out of your comfort zone – is invaluable!

If this is an area you need help with, make sure you check out my online coaching program.

Imagine a version of yourself that radiates confidence, vitality, and joy every single day. A version that feels proud when they look in the mirror, slipping into their favorite clothes with ease. A version that exudes energy and charisma, embracing life to the fullest. That version is within your reach, and I am here to guide you on this life-changing path!

Click here to learn more about my online personal training and coaching program: https://colleenriddle.com/page/online-training

Remember… what you DON’T do is just as important as what you DO do in reaching your goals.

Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Creator of the Pickleball Injury Prevention Program
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!

How to reset your metabolism (Naturally)

How to reset your metabolism (Naturally)
Ready for a quick list of actions you can take starting TODAY that will help you reset your metabolism naturally?

The secret is to upgrade your self-care. (Sorry, I’m not talking about hitting the spa for “you” day, although that's important too! See bottom of the blog :-))

That’s because your healthy metabolism depends on your healthy daily habits.

Here are the 5 pillars to focus on when it comes to naturally rebooting your metabolism:
  • Exercising, including using weights & doing higher-intensity workouts at least 2x a week
  • Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal — and eating at regular times throughout the day
  • Sleeping 7-8 hours every night
  • Being more active in general — not only does this burn more calories, but it also “primes” your body to release more fat-burning enzymes
  • Have an outlet for your stress — whether it’s meditation, exercise, hobbies, or talking it out with a friend
THEN… once you get your habits squared away, you can start adding a few “extras” to give you a little boost:
  • Be diligent about drinking at least 8-10 glasses of water a day
  • Add spicy foods to your weekly rotation
  • Drink a moderate amount (1-2 cups) of unsweetened coffee or green/oolong tea a day 
  • Get your vitamin D levels checked because low levels are linked to less energy and a slower metabolism.
Naturally resetting your metabolism is like doing a “reset” on your health and fitness, from the inside out!

I hope this info helps you move closer to your goals. đźš€


PS… Are you ready to make a real change in your health? My 28-Day Total Body Transformation can take you from blah and exhausted to empowered and energized with a proven plan. You can learn more by visiting my website: 28 Day Program

PPS....If you are local and want some pampering self-care and fun girl time, I'm hosting my monthly Inspired Self-Care event this Thursday. Click here for more details and to RSVP.

Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Creator of the Fit Pickleballer's Injury Prevention Program (coming soon)
Join my Facebook Group for more wellness info!  Wellness With Colleen
850-598-7263


REFERENCES:
 
Interested in ways to support your wellness with chemical-free options? Click HERE!

7 Habits that Wreck Your Metabolism

7 Habits that Wreck Your Metabolism
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!
 
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