I’ve got a fun one for you today!
It’s a test that can give you a hint about how well you are aging. If you’ve done this test before, it’s worth doing again to make sure you’re still on track.
It’s called the sit and stand test.
It was designed by Brazilian researchers, and their study shows it can help predict how long you’ll live (or … more precisely … how long you will NOT live).
To do it, all you need is a clear space on the floor. Stand in the middle of the floor, and lower yourself to the floor to a sitting position – without using your hands or any assistance.
Then, without using your hands or any assistance, stand back up!
(TIP: Cross your legs on the way down and then back up to help with balance. It’s not cheating.)
This test can be a strong measure of musculoskeletal fitness – which is strength, flexibility, and coordination, a component that’s often forgotten about as we get older.
Here are the results of the study in Brazil – which I thought were shocking!
The researchers tracked more than 2,000 men and women aged 51 to 80 for 6 years.
No matter their age at the start of the study, those who needed to use both their hands and feet to get up and down were about 7x more likely to die within 6 years than those who didn’t need to use their hands!
WOAH!
So … try it today and see how you’re doing. If getting up and down is harder than you thought it would be …
I have some good news for you: it’s definitely not too late to turn it around!
We can help! You can start by grabbing my FREE 5-Day Stronger to the Core Challenge! Everything stems from your core, so start there! Grab it HERE!
Make it an incredible day,
Interested in ways to support your wellness with chemical-free options? Click HERE!
Did you know what you eat (and what you don't eat) can affect how you age?
I have a little assignment for you today that might lead you to a delicious project!
Go into your kitchen and look inside your pantry ... and then open up your fridge and take a look in there, too.
What’s inside can make a BIG difference in how you age.
A lot of times people talk about what you SHOULDN’T eat – like sugar, processed foods, etc. – because they are linked with a higher risk of disease.
BUT there are actually foods that help FIGHT a major factor in aging. Plus, they can reduce aches and pains.
There’s a process in your body that plays such a huge role in aging that it’s actually been called “inflammaging” – inflammation + aging.
- Research shows a key sign of aging is having more inflammatory markers in your bloodstream.
- Inflammation is your body’s immune response to toxins as it tries to remove them from your system.
- It can cause aches and pains – and over the long term it can actually trigger chronic diseases like diabetes, heart disease & strokes, mood disturbances, and it’s even linked with Alzheimer’s!
- Low-grade inflammation is highly influenced by your gut microbiome … and by what you eat!
Science shows that changing your diet to include more anti-inflammatory foods can help slow, stop, or maybe even REVERSE low-grade inflammation.
Here’s your anti-inflammatory food checklist:
- Veggies – a colorful array that includes tomatoes & leafy greens
- Fruits – strawberries, blueberries, oranges, etc.
- Nuts – tree nuts (walnuts, almonds, etc.) are a good source of healthy fats
- Fish – especially fatty fish (like salmon) that contain omega-3 fatty acids
- Whole grains – contain important vitamins and fiber
If you don’t have many of those foods in your kitchen, think about adding them to your grocery list for this weekend!
Then … experiment with some fun recipes: here are some to check out: https://www.eatingwell.com/gallery/12952/anti-inflammatory-recipes/ )
Together, these foods provide antioxidants, fiber, omega-3 fatty acids, prebiotics, and polyphenols to help your body function optimally.
Another possible add-on that research shows might help: probiotics – but be sure to talk to your doctor or pharmacist about supplements before you add them to your routine! This is what I have found to be extremely effective: Life 9
Another daily addition I personally add is 2-4 ounces of Ningxia Red. This delicious whole-body nutrient is packed full of antioxidants to combat oxidative stress, support normal cellular function, and promotes natural energy levels! It fills in the gaps I might be missing from my food.
As you can see, it’s not only what you don’t eat that matters for your health – it’s also what you DO eat!
We’re all about creating REAL sustainable transformation and change. Reach out if I can help you in any way.
REFERENCES:
Interested in ways to support your wellness with chemical-free options? Click HERE!
This month we are getting real with ourselves and moving past our unhealthy coping mechanisms to do the real work, and we are using the Feelings Kit from Young Living Essential Oils to help us release past trauma and emotional blocks.
Yes, I'm normal and have my own coping mechanisms. Most of the time it's wine. Yup....I'm a personal trainer and I love wine. There's no problem with drinking wine, but I know that sometimes it's an automatic "go to" when I'm stressed out or angry. Instead of digging in and "feeling," I grab the glass of wine.
How about you? Do you flip on Netflix to escape and grab a bag of Doritos? Hop on Amazon and shop the night away?
As the gatekeepers of our homes we have such a great opportunity to bring in healthy products and create healthy habits for ourselves and families! Join us as we detox our emotions this month and switch out conventional coping mechanisms for healthier, healing options!
For May, we are focusing on digging deep to release all our comfort vices, sit with and honor our experiences and trauma, and do the emotional work needed to move forward in healing and self love. Instead of turning to things like detachment, Netflix binges, alcohol, food, sugar, shopping, work, projects or any other comfort measure that keeps us from truly processing the emotions beneath, we are going to pull out the Feelings Kit and use these oil blends with intention and consistency!
Why use these essential oils (or oils at all?!) for this process? Because of the power of aromatherapy and the limbic system. Our sense of smell is directly related to our emotions and mood. The cranial nerve associated with smell sits next to the hypothalamus - the area of the brain responsible for mood, feelings and emotional processing. Further, the Feelings Kit blends contain a combination of oils high in compounds that can cross the blood brain barrier to reprogram bad coding from the cells. Then other compounds rewrite that code to restore the original perfect copy, one that will not keep us pulled into the physical and emotional effects of stress. This is a process, but the great thing about essential oils is that we have a CHOICE to embrace that process instead of loading our bodies up with lots of toxins and other things that create more confusion in the cells.
The Feelings Collection includes six essential oil blends, each of which is a powerful tool for supporting and releasing emotional patterns. Use in the morning and evening to promote peaceful thoughts and spiritual harmony. To learn more click here and check out the fascinating Feelings Kit. https://colleenriddle.lifestepseo.com/resources/90d956aa-f545-4b26-9613-3ebcd41efbf9
Reach out if you'd like more information or to get started with us. There's a group of us doing it together and we have extra, helpful information to go along with the kit! I'm on Day 3 and loving it!
Interested in ways to support your wellness with chemical-free options? Click HERE!
Are you ready for the secret to body transformation success? (This secret actually contributes to almost EVERY kind of success.)
It’s that the BASICS will get you (at least) 90% of the results you are looking for!
The quality & quantity of foods you eat … how much & what kind of movement you do every day … how much sleep you get … how much stress you’re under.
They all add up to SUCCESS.
“The big secret in life is there is no secret. Whatever your goal, you can get there if you’re willing to work.” – Oprah Winfrey.
The best thing about all of this is this: every single one of the basics impacts the OTHER basics.
They work synergistically to not only help you FEEL BETTER, but also reach your goals.
This is what I’m talking about (just one example!):
- When your nutrition is dialed in …
- You have more energy to exercise, which helps
- Boost your mood and relieve stress, which makes it easier to
- Get a good night of sleep, which helps
- Balance important hormones that help you stay feeling full & satisfied, which
- Makes it easier to keep your nutrition on-track.
- And around it goes!
Getting your basics in line helps you feel vibrant, focused, refreshed, and motivated.
In fact, if you’re NOT feeling those things, it’s a sign that at least one of your “basics” is out of whack.
What steps can you take TODAY to cover your basics?
It really does make all the difference – especially when you’re at a sticking point in your program.
If you are ready to make your results a reality, I’m here to help with a proven program. And of course, I help you to really nail those basics! My 28-Day Total Body Transformation Challenge starts Monday, May 3rd. It’s guaranteed to get you feeling great (literally I have 100% money back guarantee!)! You’ll get accountability, daily emails to keep you on track, proven workouts for success, full meal plans, delicious recipes, and more. You deserve it….click HERE to register and use coupon code “Iamready” to get your 10% off discount! This one decision can help you feel energized and strong headed into Summer!
Interested in ways to support your wellness with chemical-free options? Click HERE!
Ready for a quick tip for boosting your workout results that works for ALL levels?!It can improve your fitness, rev up your calorie burn, AND can also help you break out of a plateau if your results are stalling.
It’s INTERVAL TRAINING – and even though it sounds intense, you don’t have to be a seasoned exerciser to add it into your routine.
PLUS – it has all the potential health benefits of regular workouts:● Improve cardiovascular fitness
● Lower your heart rate and blood pressure
● Reduce blood sugar levels
One of the easiest ways to experiment with interval training is to simply add in a few bursts of higher intensity work during your regular cardio workouts. If you’re walking, pick up the pace for 30-60 seconds, and then slow back down to your normal “moderate” pace to recover, and repeat.
A good ratio to shoot for is 2:1 of intense to easier work. That would translate to picking up the pace for 30 seconds and then slowing down for 15 seconds.I design my strength training workouts with bursts of cardio in between weights (like Kettlebell swings, High Knees, Skater Hops, etc).
And there’s even MORE good news – if you’re adding intensity to your workouts, you don’t have to work out as long!
If you want effective, fun, and quick workouts plus an entire 28-Day meal plan, 67 recipes, accountability coaching, dining out guide, daily inspirational emails and more, join my 28-Day Total Body Transformational Challenge starting May 3rd! Check it out HERE!Do you already do interval training?
Interested in ways to support your wellness with chemical-free options? Click HERE!
