7 ways to set yourself up for big wins...

7 ways to set yourself up for big wins...
A few years ago, whenever I got stressed and too busy I used to do this thing that blows my mind now. 

I used to be in the “ignore it and push through it” club. By that I mean, I’d take the stress/overwork hit, but just keep going.

I’d tell myself: “I’ll deal with this later.” 

And I was super proud of myself – because you know what? I could take it. 

But even though I was able to handle the actual work … I didn’t always manage the stress.

Well … guess what?

Eventually, one way or another, you end up having to deal with it. 

You can end up getting sick, having headaches, getting injured, or feeling burned out.

If you’re also in the “push through it” club … you may want to consider jumping over into the “self-care club” instead … because that’s where the real power is.

Now, this doesn’t mean you have a pass on your responsibilities … it just means you’re listening to your body and managing your stress levels along the way. 

Here are 7 things you can do to help you not only stay on track… but do it in a more sustainable way:

  • Take a breath.
    When you’re stressed/busy, taking just a few minutes for controlled, mindful breathing can help your body’s stress control system do its job. I use essential oils paired with deep breathing and it's like magic.
  • Move your body.
    This is one of the best stress-relievers out there! Exercise works on a hormonal level to help you feel calmer, less stressed, and more relaxed.
  • Get a new perspective.
    Studies show that spending time in nature (just a few minutes) can help cut stress.
  • Upgrade your nutrition & hydration.
    Stress can make you crave high-calorie foods that contain a LOT of sugar and fat. This can make you feel tired, blah, and sluggish. Upgrade your choices to include nutrient-dense whole foods that help you feel better.  Adding a shot of 
    NingXia Red can help support blood sugar levels as well as provide massive antioxidants.
  • Make time for recovery (aka sleep).
    When you sleep, your body is helping you recover from yesterday so you can be rejuvenated to tackle tomorrow. Make sure to go to bed early enough so you can get 7-8 hours of sleep every night.
  • Build a support network.
    Having people around you (in-person or virtually) who hold you accountable is everything! (Our FB group can be a good place to start: https://www.facebook.com/groups/wellnesswithcolleen/ )
  • Feed your mind.
    Make sure you get a steady diet of positive input – whether it’s listening to inspiring podcasts and audiobooks, reading self-development books, or learning about fitness & wellness … it can keep you motivated and moving forward. Also try meditating for at least 5 minutes a day.
It’s the little things you do every day that will have the biggest impact on your energy, resilience, fitness, and health! I'd love to hear if you do any of these tips OR if you are going to try a specific one. 
Interested in ways to support your wellness with chemical-free options? Click HERE!

MORE isn't always BETTER!

MORE isn't always BETTER!
Controversy alert! I’m going to say something you won’t hear from a lot of personal trainers.

I hope it gets you fired up – especially if you’ve been struggling. 

I know you’re busy juggling a ton of day-to-day responsibilities … 

And at the same time, your wellness goals are really important to you.

After a while, you can start to feel like a failure if you aren’t “crushing it” every day.

In our culture, we’re all about GO BIG or GO HOME … NO PAIN/NO GAIN … ALL-IN, 24/7.

Guess what? 

That mindset doesn’t work over the long run. Or maybe ever.

It just leads to feeling burned out, exhausted, and like you have failed (again).

What if instead there was a SMARTER, more EFFICIENT way?

Well, I’m here to tell you there is. 

It’s called the MINIMUM EFFECTIVE DOSE.

In a nutshell, that’s doing as little as possible to get the most results.

It’s also the most sustainable way to create REAL CHANGE in your fitness and health!

(Note: this doesn’t mean you can’t go through short “go hard or go home” periods where you are super focused. But these periods should be balanced with less intense periods, too.)

Here’s a sample of what the least effective dose can look like:

  • Fewer workouts, focused on what really moves you forward
  • Shorter, more targeted workouts
  • Or fewer AND shorter well-designed workouts
  • Concentrating on the 3-4 healthy habits with the biggest payoffs
  • Knowing what convenience foods are actually good for you vs trying to make every meal from scratch.
There are SO MANY REASONS and SEASONS to try the “minimum effective dose” method:

  • When you’re feeling stressed
  • When you have a lot of responsibilities
  • When you don’t have a lot of time
  • When you’re just starting out … or coming back after a layoff
  • When you’ve just completed a big event (like a marathon)
  • When you’re coming back after an illness or injury
What exactly the “minimum dose” looks like can depend on a lot of variables – your gender, age, health/fitness status, likes and dislikes, available time, and on and on.

—> The key is, it shouldn’t feel like a burden or a drain … and it should deliver real, quantifiable results.

It can take some experimentation, but it’s definitely worth it!

Working with a qualified professional can help you find that sweet spot – so you can still get everything you need done in a day … AND get amazing results in your fitness/wellness. 

At Elite Physique, I help my clients rediscover wellness and create longterm, sustainable healthy lifestyles. Check out my 28-Day Program that will give you a blueprint to success. I also have a few personal training slots available if you are are interested, reach out.

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

St. Patrick's Day Shamrock Shake

St. Patrick's Day Shamrock Shake
🍀You’re in luck – check out this delicious, healthy Shamrock Shake recipe, in honor of St. Patrick’s Day!

● 1 cup creamy oat milk (or cashew or almond)
● 1-2 handful of baby spinach 
● ½ large frozen banana, sliced (I prefer half an avocado 🥑)
● ¼ tsp pure peppermint extract (or 1 drop YL Vitality Peppermint Essential Oil)
● Sprinkle of cacao nibs
● OPTIONAL: 1 scoop of vanilla protein powder
● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp honey

Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!

Let us know if you make this...or if you change up the ingredients share with us!👇👇🍀🍀
Interested in ways to support your wellness with chemical-free options? Click HERE!

The only formula you need for success...

The only formula you need for success...
We all have that one thing (maybe more!) we are great at. 

  • Hitting a 3-pointer
  • Keeping our checking/savings accounts balanced
  • Home DIY projects or organization
  • Cooking a big meal 
It’s true, you might have some natural talent for those things. But the reason you got “great” at them wasn’t because of the talent.
 
It was because you gave them your attention and energy. 
 
You also probably had some guidance (whether you know it or not!).
 
It could have been learning from a high school coach, watching a video on YouTube, taking a class online, learning from a friend, and the list goes on. 
 
Another key to becoming “great”?
 
A PLAN.
 
Maybe it was a practice schedule, a budget, a worksheet, or a recipe. Even if was in your head … you probably had some kind of structure to follow. 
 
And of course, last but not least …. you took ACTION.
 
Well, that same formula works for success at practically everything.
 
Attention + Support + Proven Plan + Action = RESULTS
 
This even includes your health and fitness goals!
 
When you give your fitness and wellness attention, have support, and follow a proven plan… results will follow.
 
You just have to hang in there until you start to reap the benefits – which doesn’t take as long as you might think.
 
Take a quick inventory of your own goals right now. 
 
If you’re not on track… which part of the formula is missing? 
 
If you need some guidance, I can help. This is what I do. 

I help my clients get – and stay! – fired up with a time-tested plan for creating sustainable healthy habits, boosting your energy, and feeling great about yourself. If you’re ready to make a change, let’s chat and see what programs might fit you best.

Have an amazing week!

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!

No. 1 tip to avoid overwhelm

 No. 1 tip to avoid overwhelm


First of all: HAPPY VALENTINE’S DAY❤️! I hope you do something GREAT for your heart today.  Go for a walk, give someone you love a hug, breathe in the fresh air – anything that makes your heart happy. 

My hubby and I are going to to partner Yoga class! I'm so excited!

Today I’m going to share something really important that just might change how you look at your health & fitness. 

It’s a mindset trick that will make it EASIER for you to:

  1. Stick with the basics, 

  2. Avoid feeling overwhelmed, and 

  3. Take off some of the pressure you might feel about all things you think you “should” be doing.

Think back to the last time you had to teach someone something.

Maybe it was a new person at work … maybe it was teaching a kid to tie (or Velcro) their shoes … or maybe it was in an actual classroom.

How did you do it?

I’m guessing you didn’t overwhelm your student with EVERYTHING at once – or expect them to do it exactly right on their first (or second or third) try.

You probably started with the basics … at the very beginning … and then when they understood them, you added more info or actions. As a former third grade teacher, I learned this little tip over 25 years ago, and quickly realized that your healthy lifestyle habits are no different.

EXCEPT that we expect ourselves to be able to jump right into the deep end and do ALL the things from Day One.

(And do them perfectly.)

Not exactly a recipe for success – more like a plan for burnout and frustration.

A better approach: let yourself be like your student, and focus on 1-2 new habits and skills – actions that actually help you feel SUCCESSFUL.

And then add more when it’s time.

This could be: 

  • Starting with a few workouts a week that leave you feeling energized and stronger (vs. sore and exhausted)

  • Making changes in your meals and snacks to include foods that you love AND support your goals (vs. leave you feeling deprived with constant cravings)

  • Finding ways to fit self-care into your busy schedule (vs. always feeling like you’re behind and struggling to catch up)

Sounds pretty good, right? 

I help  my clients  create results that last a lifetime by focusing on the actions that actually WORK – for them, their goals, and their lifestyle!

I've helped hundreds of clients create sustainable, healthy lifestyles so they can have more energy, finally lose the weight, sleep better, and live an active, fulfilled life.

And I'd love to be part of your fitness/wellness team to help YOU reach your goals. 

If you’re still reading right now, it’s for a reason. You’re probably ready to make some kind of a change in your life … and that’s AMAZING. 

If this is you, let’s talk. We can figure out if I have a program that's a perfect fit for you!

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!
 
Read Older Updates