Transform Your Core: FREE Strength Guide

Transform Your Core: FREE Strength Guide
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!

Make time for YOU (starting today)

Make time for YOU (starting today)
Do me (and yourself) a favor!

Take a sec and relax your shoulders and your jaw. Right now!

Then, draw in a nice slow breath … and feel those muscles relax even MORE.

Forget everything on your to-do list (for just a second). 

What are you doing for YOU today? 

A LOT of people put their fitness & health on the back burner this time of year.

“I’ll start again after the New Year,” they say. 

And I’m not just talking about weight gain … it’s about how you feel in your body every day – mind, body, and spirit! 

When you stick with your healthy habits (workouts, healthy diet, 7-8 hours of sleep a night, etc.), you just plain FEEL better. 

You have fewer cravings … your immune system works better … you are in a better mood … your self-esteem goes up … and you enjoy life more!

And I can’t think of a better gift to yourself (and your loved ones!) for the holidays than that :-)

So schedule those workouts … and double down on healthy food choices. It really will make a huge difference for you starting TODAY.
 
I've put together a FREE Fitmas Challenge to have FUN and stay on track with your goals …. and just for joining us you can win some EPIC prizes in the process! Woohoo!

This challenge consists of 12 days of quick workouts that pack a punch and will get your heart rate up in less than 20 minutes!

The best part is … you don’t need any special equipment so you can do these even from anywhere. I'm hosting it in my Wellness With Colleen Facebook Group. If you aren't on there, it's not too late. Day 1 is today! 

Remember: Don’t let the urgent get in the way of the important – because YOU and YOUR needs are important.

p.s.
In cased you missed it. I'm giving away THREE 10-Day Total Mind and Body Detox programs (it was my birthday and I wanted to give YOU a gift). I'll be drawing three lucky people this Wednesday, Dec 14th. All you have to do to enter is tell me WHY you would enjoy hitting the "reset" button. I have a group starting this together January 9th. Comment to enter HERE.

p.p.s
If you are local I have two events this week. Would love to see you!

Yours in health,
Colleen
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!

5 ways to break a sweat in 10 minutes

5 ways to break a sweat in 10 minutes

Maybe you’ve heard this saying:

“You are only one workout away from a GOOD MOOD.”

It’s SO TRUE – a workout can rev up your body’s feel-good hormones, give you a mental break, and shift your focus. Which makes it a great way to turn your day around!

A few days ago, I sent you an email about how everything is connected – your sleep, activity, food choices, stress, and so much more. 

 You can read it here: https://colleenriddle.com/blog/30890/the-real-cause-of-your-cravings- 

Anyway, I mentioned how if you’re having an “off” day in one area, taking ONE GOOD-FOR-YOU ACTION can turn it around into an “on” (or at least better) day.

A quick workout is one of the fastest ways to help with that – in just a few short minutes.

Here are 5 quick ways to get your heart pumping in just 10 minutes!

10-Minute Feel-Good Workouts:

  1. Cardio Walk: Lace up your kicks and go outside for a quick 10-minute walk. Or hit the treadmill/elliptical for 10 minutes.

  2. Strength Circuit: Repeat for a total of 10 minutes: 10 squats, 30 seconds “pretend” jump rope (or march in place), 10 pushups, 30 seconds jumping jacks, 10 lunges (each side), 10 bicycle crunches (each side), 10 glute bridges, 30-second break.

  3. Dance It Out: Turn on your favorite music and have a dance party.

  4. Aggression-Relieving Session: Alternate kickboxing moves – 30 seconds of punches with 30 seconds of kicks, 30 seconds off, for a total of 10 minutes.

  5. Cardio Cleaning Session: Set your timer for 10 mins and GO for a fast & furious chore session. Don’t get distracted. (This one isn’t as fun as the options above … but on the plus side, you’ll knock off a few things from your to-do list.)

    As you can see, you don’t need any special equipment – you just need some focus, good music, and boom! You can turn your day (& mood) around. We'd love to know if you try any of these ideas. Hop on over to the Facebook Group after you try and tell us!

    Have a fantastic day!
p.s.
If you haven't taken my survey yet, I'd greatly appreciate it! I'm working on ways to better serve my wellness community by designing programs that are tailored to your needs. Thank you! https://www.surveymonkey.com/r/Q7NC798 

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!