It’s not just you — a study by Healthline found that when it comes to health and finances, not only do 44% of people think the holidays are “somewhat stressful”...
18% of them classified them as “very stressful”!
The good news?
You can conquer both areas – you just need a roadmap.
Thriving Through the Holidays Checklist
- Make your plans TODAY.
If you love last-minute shopping, leave a couple of small things undone, but get all the big things handled ASAP … and make packing or organizing lists if your holidays involve travel or entertaining. - Make time for movement EVERY DAY, no excuses.
This will help you destress, sleep better, and boost your energy, metabolism, and immune system.
- Eat till you’re satisfied (not stuffed!).
Decide NOW that this will be your plan of action! - But still enjoy the “worth it” favorite holiday treats.
- Make time for sleep.
A rested body & mind = better mood, less stress, and more vibrant health. - Go outside for some fresh air and sunshine every day.
This is a proven stress-buster! - Create a fallback plan.
I talked about this a few weeks ago but it’s worth bringing up again. Things will go sideways at some point. But when you have a plan, you won’t stress out when it happens.
When you boil your to-do lists down to the actions that really make a difference – and eliminate the things that don’t – it’s amazing how much you can accomplish...
WITHOUT the stress.
This is the same approach I use with my clients. We create a roadmap of the BEST actions that will propel them toward their goals.
Want to know how this approach can help YOU feel better, have more energy, and lose weight?
I have two openings for one-on-one personal training, and of course my proven 28-Day Program to jumpstart your wellness habits. For TODAY ONLY, in honor of Cyber Monday, I'm offering 20% off my 28-Day Total Body Transformation Program. Use code: itstimeforme and click HERE.
Here's what one raving fan has to say about the program:
"When I first heard about Colleen's program, I thought I didn't have "time" for another program. I read more about it and realized it was different and easier than most programs that are out there. I changed some major bad habits in just 3 days into the program that I thought for sure I wouldn't be able to do. I love the new habits I've created and still going strong; they are really lifelong changes. Who knew! Colleen did!"-Melissa G.
Here’s to less stress and more of what really matters!
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!
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 oils. Reach out with any questions.
Interested in ways to support your wellness with chemical-free options? Click HERE!
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!
Happy Groundhog Day! If you are disappointed that Punxsutawney Phil saw his shadow and we have 6 more weeks of winter, I am too! I hate cold weather, but I wanted to look at the bright side of things.....
I recently read an article about the benefits of exercising in cold weather. According to Harvard Health Publishing, “studies show that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.” Because working out in the cold activates brown fat more than exercising at room temperature does, it can potentially help efforts to lose weight.
Well, that's some good motivation to get outside and move our bodies! Here are a few tips to stay safe while exercising in colder weather:
1. Warm up with dynamic stretches (involves motion to increase circulation). Our cold muscles need extra warm up to avoid injury. Here are a few examples
*Arm circles
*Air squats
*Toe Touches
*Leg swings
*Lunges
2. Layer your clothing and cover your head, hands, and ears
3. Stay hydrated: believe it or not, you're more prone to get dehydrated when it's cold because your thirst sensation is reduced. Drink before, during, and after exercise.
Other perks of exercising outdoors in the winter include improvements in your metabolism, fat-burning, mood, endurance, heart health and sleep.
Let me know what exercise you do outside!
Stay warm, and happy Ground Hog 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!
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:
- Recognize WHY it happened
- Reevaluate your process to see if it needs to be changed
- 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!
