How would you rate your eating skills?

How would you rate your eating skills?
If you had to grade yourself today – right now! – on your eating and nutrition skills, would you get an A, B, C … or …?

(haha: I’m talking about “healthy” eating here, for the record.)

Most of us think of eating/nutrition as something we should just automatically KNOW about …

… or we even label them as virtues.

EXAMPLE: I can’t even count how many times clients have told me they have been “good” or “bad” when it comes to food. 

But there really ARE skills involved – things like meal planning, grocery shopping, meal prep (aka cooking!), knowing which foods fill you up, which ones make you feel hungry, etc.

Understanding portion sizes is also a skill.

Some of us were never taught these things growing up! Or we’ve been taught so many conflicting things, it’s hard to know WHAT to believe.

Focusing on building these skills is a GREAT mindset switch. 

It is empowering (vs. restricting) because it’s not about deprivation – it’s about creating a healthy and fit lifestyle that you actually enjoy.

A few more learnable skills (obviously this depends on your goals & lifestyle):

  • Finding 3-4 breakfast options that taste great and keep you filled up till lunchtime (This is a yummy, healthy choice Plant-base Meal Replacement
  • Knowing how to meal prep during busy weeks
  • Protein: understanding how to make sure you’re getting enough for your goals
  • Veggies: finding ways to work them into your meals (most of us don’t eat enough of them!) One scoop of these greens fills in the gaps and supports healthy gut, immune system, and natural energy! https://m.lfstps.com/Tt5G2/Wipqa
  • Getting great at once-weekly grocery shopping (& streamlining it so you can get in and out fast)
  • Discovering snacks that satisfy you AND don’t derail your progress
Taking time to master these kinds of skills will move you closer to your goals … and give you a foundation that will last you a lifetime. I'm here to help on your wellness journey! Reach out with any questions.

Just something to think about!

p.s.
If you need assistance in this area, my 28-Day Total Body Transformation gives you a simple blueprint for eating healthy, prepping for the week, and setting you up for success! Learn more HERE.

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!

The #1 enemy of your goals...

The #1 enemy of your goals...
If you could call out the #1 enemy of your goals, what would it be?

There are so many to choose from:

  • Not having enough time
  • Lack of support
  • Not knowing what to do
  • Your genetics
  • Pizza
The list goes on and on!

But what if I told you that none of those things are actually your enemy. (Seriously!)

That’s because … drumroll … the number one thing standing in between you and your goals is:

YOU!

We can ALL get in our own way from time to time. 

Here are just a few ways we let it happen:

  • You haven’t made reaching your goals a true priority. This means you let your healthy habits slide when you’re stressed/tired/something more fun comes along.
  • You have imposter syndrome. You don’t think you are worthy of your goals, which makes it easier to quit.
  • You haven’t set yourself up for success. It’s super easy to get discouraged and quit when you don’t have a plan, support, accountability, etc.
  • You think you don’t have the willpower. EVERYONE (and I mean EVERYONE) struggles from time to time. But when you know WHY your goal matters to you, it’s easier to overcome those struggles.
  • You let one “slip” derail you. No one is perfect 24/7. The people who reach their goals get up after a slip-up, dust themselves off, figure out what went wrong, and get back at it!
Those are 5 self-sabotaging behaviors off the top of my head. There are dozens more.

BUT… knowing yourself and being aware of the ways that YOU tend to get in your own way, will help you to become even STRONGER.

What would happen if the next time you slipped up, you took some real time to think about the reasons why – without beating yourself up for it? (Self-reflection is powerful)

“Know that you are your greatest enemy, but also your greatest friend.” – Jeremy Taylor.

Your mindset makes all the difference. 

Taking some real time to explore it – whether you do it by journaling, working with a coach, or talking with a trusted mentor or friend – can help you reconnect with the reasons your goals matter to you.

Because when your mindset is right, you can overcome just about any obstacle that is standing in your way!

You CAN do this!

If you need some guidance reach out and let's see if one of my programs fits for you. 

P.S.
If you are local in the Santa Rosa Beach area I have two awesome events this week. My monthly Release, Renew & Reconnect Bonfire on Friday and a Pamper Yourself Ladies night on Thursday.  Here's more info: https://colleenriddle.com/events

I'm also leading a "Live, Llama & Prosper" online event. We will be teaching simple, daily wellness tips  to support your mood, energy, muscles, digestion and overall wellbeing. In 12 days you will have the confidence and knowledge to better support yourself every day moving forward! It's free to participate; all you need are these essential oils 12 powerful essential oilsReach out with any questions.

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

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!

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!

The one holiday you don't want to celebrate

The one holiday you don't want to celebrate
We’re closing in on a big date … It’s January 19 – aka “quitter’s day.”

The company that runs Strava (a fitness tracking app) says that’s the day by which most people who set New Year fitness and fitness goals end up quitting.

You do NOT have to be one of those people!

In this email, I’m going to talk about one of the MOST IMPORTANT reasons people give up on their goals. 
It’s because:

They didn’t have a plan for when they slipped up.

And by slip up, I mean when they missed a workout, ate foods they weren’t “supposed to eat,” stayed up too late, or somehow “failed” to follow through with their plan.

Fact: Everyone slips up from time to time! (EVERYONE.) 

Knowing ahead of time what to do AFTER it happens goes a long way toward making sure that one slip-up doesn’t turn into two or twenty.

A solid post-slipup plan will help you:
  1. Recognize WHY it happened
  2. Reevaluate your process to see if it needs to be changed
  3. Get back on-plan ASAP
Here’s what I’m talking about:

Let’s say it’s a Thursday night and you’re been doing GREAT all week … but as you are finishing up work for the day, all you want is to get some takeout and veg in front of the TV instead of getting in your workout.

So that’s what you do.

And you feel a little guilt after, right? It’s time to give up! 

Wrong!

What if instead, you took a second to figure out WHY you didn’t follow your plan: i.e., “My willpower was low because I had a long, stressful day at work, plus I was tired. I’ve been going hard all week.”

And then once you realized the “why,” you reevaluated. Maybe you need to:

  • Add a rest day to your week,
  • Keep a healthy ready-to-go meal at home, and/or
  • Have a short and fun “off day” workout on standby with your favorite stress-busting exercises.
Then, the next day, it’s time to get back on track, with your contingency plan in place.

Now instead of the guilt, you feel EMPOWERED because you’re bulletproofing your plan. 

Your fitness & wellness journey is a PROCESS. What it looks like changes over time with the seasons, your schedule, your life, and your goals.

This is a BIG area I focus on with my clients – because the fact is, these are the moments having a COACH can be make-or-break for your goals! 

In fact, it’s one of the main reasons WHY people hire coaches in the first place.

An experienced coach can help you see the bigger picture and come up with solutions to keep you on track and moving FORWARD.

If you'd like some guidance and a proven plan, it's not too late to join my 28-Day Program that started TODAY! Check out the information HERE. Let's do this!

Here's what one 28-Day participant had to say, "I’ve learned that THIS is the most successful format for a challenge that I’ve ever participated in, thanks to everyone’s support and sharing. Even though no one is watching, I feel so accountable and want to hang in there with you all!"-Amanda J
 
Interested in ways to support your wellness with chemical-free options? Click HERE!
 
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