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!
Here’s a fact: even if you love veggies, it can be hard to get the required amount (2 to 3 cups a day).
And that’s a shame, because veggies are packed with vitamins, minerals, and plant compounds that your body needs to function at its very best.
If this is something you struggle with, I’ve got some easy ideas to help you ramp up your veggie intake:
1. Chop them into tiny bits
… and stir them into scrambled eggs, soups, potatoes, casseroles, etc. When they are minced, you barely notice them!
2. Add them to every meal … one meal at a time
Start by finding ways to add them to the easiest meal (probably dinner), and then when you master that, move on to another meal.
3. Be intentional about it
Decide it’s not a balanced meal if it doesn’t contain veggies, and then get on it!
4. Make them tasty
Experiment with adding sauces and spices to your veggies. This makes a huge difference!
5. Be sneaky
Try adding carrot or pumpkin puree, spinach, and/or mushrooms to your burgers or meatloaf.
6. Fill in the Gaps
Add a scoop of powerful greens to your daily shake or juice. I use Ningxia Greens to get my extra dose of powerful antioxidants, vitamins and minerals. With over 60 nutrient-rich vegetables, fruits, herbs, algae and mushrooms I love the peace of mind as it supports my immune system, digestive health, and energy levels!
p.s.
If you haven't joined my private Facebook Group, Wellness With Colleen, hop over there now. Every week I offer fun challenges, healthy recipes, and wellness tips.
This group is perfect for you if:
✔️ You want daily inspiration to stay on track while you create your healthy lifestyle
✔️ You’d love to get your biggest nutrition and fitness questions answered by a real coach and other like-minded people who are on the same journey
✔️ And you like getting access to FREE recipes, tips, workouts, and more!
Interested in ways to support your wellness with chemical-free options? Click HERE!
Do you ever think about how much your core muscles actually do for you?
When most of us think about core strength, we think about how our core looks…
But the fact is, our core is responsible for almost every move we make — like walking, picking stuff up, and even breathing!
And something you might not know is that because your core muscles can directly impact your posture….
There’s also a link to your stress levels, digestion, and overall health, too.
(Although let's be real, having a strong, toned midsection also feels pretty darn good, right?)
However, if your core isn’t as powerful as it used to be, I’ve created a FREE guide to help you tighten, tone, and strengthen those major muscles.
GRAB YOUR COPY HERE: Core Strong Guide
Inside, you'll find 5 easy-to-follow workouts and exercises that target not just your abs, but all of the muscles in your midsection, from top to bottom, back to front!
Need some ideas for working these exercises into your daily routine?
- Pick an exercise to do during a commercial break while you’re watching TV
- Work your core while you’re waiting for your coffee to brew in the morning
- Or do them at the end of your next workout
A little goes a long way when you stay consistent!
Whether you're new to exercise, coming back after a long break from working out, or a seasoned athlete, this guide has something for everyone. (If you know anyone who would love a copy of this, feel free to share this email/link with them.)
Interested in ways to support your wellness with chemical-free options? Click HERE!
