Are you ready for the secret to body transformation success? (This secret actually contributes to almost EVERY kind of success.)
It’s that the BASICS will get you (at least) 90% of the results you are looking for!
The quality & quantity of foods you eat … how much & what kind of movement you do every day … how much sleep you get … how much stress you’re under.
They all add up to SUCCESS.
“The big secret in life is there is no secret. Whatever your goal, you can get there if you’re willing to work.” – Oprah Winfrey.
The best thing about all of this is this: every single one of the basics impacts the OTHER basics.
They work synergistically to not only help you FEEL BETTER, but also reach your goals.
This is what I’m talking about (just one example!):
- When your nutrition is dialed in …
- You have more energy to exercise, which helps
- Boost your mood and relieve stress, which makes it easier to
- Get a good night of sleep, which helps
- Balance important hormones that help you stay feeling full & satisfied, which
- Makes it easier to keep your nutrition on-track.
- And around it goes!
Getting your basics in line helps you feel vibrant, focused, refreshed, and motivated.
In fact, if you’re NOT feeling those things, it’s a sign that at least one of your “basics” is out of whack.
What steps can you take TODAY to cover your basics?
It really does make all the difference – especially when you’re at a sticking point in your program.
If you are ready to make your results a reality, I’m here to help with a proven program. And of course, I help you to really nail those basics! My 28-Day Total Body Transformation Challenge starts Monday, May 3rd. It’s guaranteed to get you feeling great (literally I have 100% money back guarantee!)! You’ll get accountability, daily emails to keep you on track, proven workouts for success, full meal plans, delicious recipes, and more. You deserve it….click HERE to register and use coupon code “Iamready” to get your 10% off discount! This one decision can help you feel energized and strong headed into Summer!
Ready for a quick tip for boosting your workout results that works for ALL levels?!
It can improve your fitness, rev up your calorie burn, AND can also help you break out of a plateau if your results are stalling.
It’s INTERVAL TRAINING – and even though it sounds intense, you don’t have to be a seasoned exerciser to add it into your routine.
PLUS – it has all the potential health benefits of regular workouts:
● Improve cardiovascular fitness
● Lower your heart rate and blood pressure
● Reduce blood sugar levels
One of the easiest ways to experiment with interval training is to simply add in a few bursts of higher intensity work during your regular cardio workouts.
If you’re walking, pick up the pace for 30-60 seconds, and then slow back down to your normal “moderate” pace to recover, and repeat.
A good ratio to shoot for is 2:1 of intense to easier work. That would translate to picking up the pace for 30 seconds and then slowing down for 15 seconds.
I design my strength training workouts with bursts of cardio in between weights (like Kettlebell swings, High Knees, Skater Hops, etc).
And there’s even MORE good news – if you’re adding intensity to your workouts, you don’t have to work out as long!
If you want effective, fun, and quick workouts plus an entire 28-Day meal plan, 67 recipes, accountability coaching, dining out guide, daily inspirational emails and more, join my 28-Day Total Body Transformational Challenge starting May 3rd! Check it out HERE!
Do you already do interval training?
💡Q: Does it REALLY matter whether I get 7-8 hours of sleep every night?
A: The answer is …. YES!
⭐We’ve all heard the popular hustle-and-grind saying: “I’ll sleep when I’m dead.”
But you’ll actually get MORE done – and do it better! – if you get enough sleep. PLUS, you’ll feel better doing it.
✅Here’s a quick rundown of WHY sleep is important:
- Your brain forms new pathways to help your memory while you sleep.
- Being rested helps you control your emotions and behavior.
- It improves your recovery from workouts.
- It keeps your hormones balanced (including those that control stress, blood sugar control, and food cravings).
- Plus, it triggers the release of growth hormone, which helps your body build muscle and repair cells.
- Getting too little sleep (in the long term) is linked with a higher risk of high blood pressure, heart disease, diabetes, stroke, and kidney disease.
- Getting too little sleep increases the risk of obesity.
- Your immune system performs better when you are rested.
- Getting enough quality sleep helps you be more productive and efficient during the day.
As you can see, your body isn’t asleep on the job when you’re sleeping – it’s actually working hard to keep you healthy, strong, and productive!
How many hours of sleep did YOU get last night? Drop a comment!
Yours in health,
I have some really interesting and practical info today that might just help put you in a better mood the next time you’re having one of “those” days.
It has to do with some pretty cool studies that looked at the link between your posture and your mood! It has definitely made me double-down on checking my own posture during the day.
OK … let’s talk about how your posture can affect your mood.
This month we’re focusing a lot on core strength and how it plays a role in so many areas of your health and wellness. A stronger, balanced core helps you have a better, more upright posture.
Which affects everything from your digestion to your breathing and even how stressed you might feel!
Have you ever noticed how your posture affects how you feel? And vice versa? Like you are tired, so you start slouching down in your chair, and you feel even MORE tired.
Or, you are sitting upright and having an absolute KILLER day at work, and feeling at the top of your game?
So, the first study I want to talk about looked into how your posture while you’re sitting down can affect your mood.
Scientists at the University of Auckland took 74 volunteers and had them sit in either an upright or slouched posture. They also made up a story about why they had to remain in that position so they didn’t know what the study was about.
Then they had everyone do a bunch of activities, tests, and assessments – and here’s what they found...
---> The people who sat upright had higher measures of self-esteem, general awareness, they were in a better mood, and less fear than the slouching test subjects.
---> Meanwhile, the people who sat with bad posture used more negative words, more words related to sadness, and they also spoke less in general.
Pretty amazing, right? This effect isn’t just limited to your posture while sitting!
Another study done in Auckland looked at how people’s walking posture played a role in their mood and stress levels.
First, researchers got a baseline level for everyone in the study for their mood, fatigue level, feelings of being in control, as well as their blood pressure, skin temperature and skin reactivity, and more.
Then, they had them walk in either a slouched or upright right posture and surprised them with an unexpected stressful situation.
Here’s what they found: The people who walked upright felt more awake and powerful, had fewer negative emotions, and felt less fatigued than the slouching group.
PLUS … the people who walked with good posture had lower blood pressure, had less skin response, and lower skin temp than those walking with a slouch.
I think this is so interesting because we associate standing tall with being more confident, and these studies watch these associations play out in real life!
This is just one reason why it’s so important to check your posture on a regular basis to make sure you’re not slouching – it’s good for your body, but it’s also good for your mind, mood, and performance!
How often do you check whether you’re sitting or standing with good posture? It’s a great habit to get into because it pays off in so many ways.
Are you going to join me in those posture checks?
Leave a comment and let me know!
Also, I have a quick reminder for you about that you can still have free access to my 5-Day Stronger to the Core Challenge. After reading this info, you might just want to take advantage of this awesome program! https://colleenriddle.com/landing/stronger-core-challenge
Here's what some participants say about the Core Challenge:
“Finished day 5 and am loving the way I can feel the extra strength and support that I feel in my core! I am going keep these wonderful new habits in my life!”-Sandy H.
“Posture checks and stretch breaks helped while meal prepping yesterday which always gets my back but better with your reminders so thank you for this challenge and making me more core aware”- Jennifer J.
“Completed!! Thanks for the jump start on my road to better health!!” Sunny S.
Thanks for stopping by!
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
Are you guilty of this?! I am…
When we think of injuries, we usually picture something that “happened” like a sprained ankle or pulled muscle.
But many injuries are actually caused by years of bad posture. This is me....after years of sitting on the side of a pool deck hunched over combined with years of swimming...hello rounded back! This led to issues with my shoulder (and of course the over-use of all "said" swimming, LOL). Where are my fellow swimmers? Do you have a rounded back?
One of the BIG causes of that is carrying a purse, briefcase, or a bag on one shoulder!
When you carry weight on one side all the time, you can end up compensating by rounding your spine to the opposite side in order to compensate. (Seriously, start watching people carrying bags and you’ll see what I’m talking about!)
This does NOT mean you can’t carry a bag with you.
BUT … if you are going to carry weight on just one side (we all have our favorite sides), there are some protective measures you can take. Do this:
Be mindful of your posture.
Stand tall and draw your shoulders down and back away from your ears to take the load off your rounded shoulders.
Engage your abs and upper back muscles.
Switch sides often.
Strengthen your core to help you keep an upright posture.
Did I miss anything on my list? Let me know in the comments!
If you need help strengthening your core, I have a FREE 5-Day Stronger to the Core Challenge that's perfect! https://colleenriddle.com/landing/stronger-core-challenge