Have you ever gone through a time in your life when you felt “in the flow?"
Wasn’t it GREAT?
You had a TON of energy, your sleep was on track, you felt productive, and you were positive and optimistic. Not to get woo-woo ... but you felt “in sync.”
Chances are, one big reason was that your body was running in its natural rhythm – basically, following your body clock. And it turns out there’s nothing woo-woo about it.
I have a quick and powerful tip to get back to that feeling if you’ve lost it.
But first, it’s important to remember that our bodies CRAVE routine. Especially healthy routines!
When you’re NOT following your body clock, you can feel fuzzy, unfocused, and tired.
You can also feel hungry … even when you’re not.
Over the long run, it can spell disaster for your health. It can affect:
- Your heart health
- Your metabolism
- Your digestion
- Your skin
- Your body’s ability to repair DNA damage, and
- So much more!
PLUS … disruptions in your body clock (aka circadian rhythm) are linked with obesity, diabetes, and mental health issues.
This month, I’m going to focus on ways you can upgrade your daily & nightly routines to feel more “in the flow’ … and get those results you’re working so hard for!
And if you’re not working hard for them YET … it can help you finally find the energy to make them a reality.
I want to start with ONE TIP that can go a long way toward helping your body clock get into sync.
Your body’s “clock” is actually located in your brain’s hypothalamus, right above where the nerves of your eyes cross.
It’s made up of thousands of nerve cells that sync your body’s functions and sleep-wake cycle through hormones and other signals.
→ One MAJOR thing that affects it is LIGHT. (A clue we’re meant to sleep at night: we don’t have night vision like most nocturnal animals.)
Light and darkness trigger a LOT of different actions in your hypothalamus.
So … the tip is to GET SOME NATURAL LIGHT during the day!
GO OUTSIDE. And even better, while you’re out there, go for a 20-30 minute walk … which is another way to help tune up your body clock.
And this is just the start … I’ve got great strategies coming your way soon on how to accelerate your results by tapping into the power of your own body.
But for now ...
Make it an amazing (and light-filled) day :-). And if you haven't grabbed my latest eBook & Workbook, "Good Morning & Good Evening Rituals" grab it for free HERE!
Ready to take your results to the next level? Today we start the 28-Day Total Body Transformational Challenge. It's not too late to join us! By this time next month you can have more energy, feel great in your jeans, and have new habits for your health!
I want to talk about a “feel-good” topic that’s finally becoming a mainstream trend.
It’s BODY POSITIVITY … which basically means loving your body right this very minute – without any ifs, ands, or buts.
Because, frankly, your body is a miracle!
It deserves your care and respect because it works so hard to support you each and every day.
And one of the BEST things you can do to show your body that love and support is to MOVE it – regularly and intentionally. That’s why this month we’re taking a deep dive into all the wonders of MOVEMENT and how it impacts pretty much EVERY aspect of your life!
When you exercise regularly, your body just plain FEELS and FUNCTIONS better from the inside out.
BONUS: You do NOT have to spend hours a week working out to get these payoffs.
Here’s a list of just some of the many benefits:
- A longer life because you are less likely to die early from chronic disease.
- Less risk of heart disease, metabolic syndrome, type 2 diabetes, and some cancers (including colon, breast, lung, and uterine).
- Better mood, less stress and anxiety, and improved mental health.
- Improved brain health (both the structure AND how it functions).
- Stronger bones and muscles.
- Better sleep (both quality and quantity).
- More satisfying sex life.
- Lower risk of falling down.
- Improved weight control.
- Easier time quitting smoking.
Doesn’t your amazing body deserve all that!? (ANSWER: Yes it does!)
I’ve got a LOT of great info coming your way over the next couple of weeks, including the answers to some of my most-asked questions! (If you don't follow me on Social Media, that's where I post a lot of extra tips and ideas.....Instagram: @wellnesswithcolleen FB: https://www.facebook.com/ColleenRiddle/)
But I have a question for YOU first: What is your biggest fitness / movement / health-related goal right now? Email me back and let me know!
Make it an amazing day!
P.S. If you haven't downloaded my free Time Crunch eBook, here's where you grab it. I put together a full book on tips and workouts ranging from 5 minutes-20minutes. https://colleenriddle.com/landing/time-crunch-workouts
🔥Hot topic alert today! It’s all about getting a GREAT NIGHT OF SLEEP😴 !
One of the top things that can get in the way of your fitness results … is getting enough quality sleep. It can affect your mood, stress, appetite, and recovery … among many other things!
In keeping with our “clean it up” approach to sleep, I want to talk about simple upgrades you can make to streamline your nighttime routine that can actually help you fall asleep faster and stay asleep longer!
Here are some science-backed tips from the National Institutes of Health:
- Keep your evening routine simple – go to bed and get up at the same time every day. Your body loves having a regular daily rhythm and routine!
- Don’t work out within 2-3 hours of bedtime. This can leave you feeling “revved up” and make it harder to fall asleep.
- Don’t eat close to bedtime, and steer clear of alcohol after dinner. Alcohol might help you fall asleep, but you can get stuck in the “light sleep” phase all night.
- No afternoon/evening caffeine. Did you know it can take 8 hours for caffeine to clear your system?
- Check your meds & herbal home remedies. Some meds (especially for coughs, colds, and allergies) contain ingredients that stimulate your system.
- Take a hot bath or shower before bed. When your body temp drops afterward, it can help you feel sleepy.
- Stay away from blue light from TV, phone, or other devices within a couple hours of bedtime. If you do use a device, install a blue light filter (tip: check your tablet/phone to see if there’s one already built-in).
- Spruce up your bedroom. Make sure it’s uncluttered and free from distractions – lights, noises, etc. – and that your bedding is comfortable. Sleeping in a clutter-free zone can make a surprisingly big difference.
- Make a to-do list for tomorrow. Write down anything you’re worried about forgetting overnight as a quick reminder, and place it far away from your nightstand (so you don’t have to think about it anymore). This is HUGE for me!
- Use a diffuser in y our room. This was a game changer for me. I add lavender essential oil in the diffuser and rub it on the bottom of my feet. This is what made me a believer in the power of essential oils!
Cleaning up your nighttime routine can go a LONG way toward improving your sleep...
But there are things you can do earlier in the day that can help, too. Two big items:
- Get some sunshine & fresh air during the day, if at all possible.
- Make sure to get in intentional movement (i.e., exercise) most days of the week!
When you get a good night of sleep, it can set you up for having a great day. Plus, it’s good for your overall recovery and wellness!
As a side note, please check out my new, updated website: www.ColleenRiddle.com. Make sure and check out the Resource Library for any freebies you might have missed to support your wellness journey!
Everybody’s talking about doing “detoxes” and “cleanses” … but what does that really MEAN, anyway? And is it even a real thing?
I want to flip the script on that idea as we dive a little deeper into “cleaning it up” this month.
I had a big shift about this a long time ago that completely changed my perspective.
So … a lot of “detoxes” focus on eliminating toxins and getting rid of wastes that are in your body.
Here’s the issue with that: Your body already has a complex and amazing built-in detox system, made up of your skin, lungs, kidneys, colon, and liver.
These organs all work together to filter out toxins and waste, and then help you get rid of them by sweating, through your breath, or when you’re in the bathroom. I still believe in a good cleanse/detox once or twice a year, but we can do so much in between!
FACT: If there’s a breakdown in this system, you probably should see a doctor!
BUT … what if the toxins in the foods you eat, the products you use on your body, or the chemicals in your environment start to overload your detox system, putting a lot of stress on it?
It can get to the point where your body can’t keep up with eliminating them as fast as you absorb them, and they start to build up in your body. This isn’t as far-fetched as it sounds.
Since we can’t actually SEE toxins, here’s a stat that can make it real:
Did you know that the average newborn baby has 287 known toxins in their umbilical cord blood (this is according to the Environmental Working Group)? 😳
And the breakdown of those toxins includes 180 that cause cancer in humans or animals, 217 that are toxic to the brain/nervous system, and 208 that are linked with birth defects or development problems in animal research.
Talk about a toxic load!
What if instead of focusing on CLEANING OUT toxins from your body ... you did your best to avoid them in the first place?!
That way, you’re “detoxing” your INPUT as much as possible, before it ever hits your system.
You can do that by upgrading the quality of what you feed your body and also what you surround it with. This will help reduce your overall toxic load. (I have a ton of info about this in my Clean It Up Challenge Guide.)
I’m talking about:
- Foods with fewer pesticides, antibiotics, contaminants, etc.
- Personal care products with fewer known toxins
- Staying away from plastic water and food storage containers
- Using more green home care products
With a little intention, you can lower the number of toxins you’re exposed to in the first place!
It’s a much more PROactive approach to your wellness.
So: I have a little bonus challenge for you today! One of the best things you can do to help your body’s detox system do its job is to DRINK WATER! (From a BPA-free container, obviously – and bonus points if it’s filtered water!)
This helps your system flush out all those waste products.
Exactly how much water you need every day depends on (among other things) how active you are, any health issues you may have, and your size.
But as a general rule, shoot for at least half of your body weight in ounces (Ex: 150lbs shoot for 75 ounces of water). If you struggle drinking water try adding a drop or two of Young Living Vitality Essential Oils (my go-to is peppermint, grapefruit, lemon, or lime)!
Track your intake today and post in the Facebook group!
It’s not the big things we do once in a while, but the small things we do CONSISTENTLY that bring results. Make sure and download my free 5-Day Clean It Up Challenge to give you a step-by-step guide to help removed the daily toxins!
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.