This month we are all about making your healthy lifestyle EASIER …
And one big way to do that is to get rid of the things that are blocking you from your goals.
I’ve got a quick list of 6 things you can stop doing now … so you can start getting results NOW!
Ready? Let’s go!
6 Ways You’re Making it Harder to Reach Your Goals
1. Aiming too high, too soon. This is a recipe for failure and frustration.
Goals like shedding 20 pounds in a few weeks… or running a marathon within a couple of months can be daunting and discouraging. Instead, set smaller, realistic targets to fuel your long-term progress. If this is an area you struggle with, a coach can help.
2. Comparing yourself to others. It's okay to draw inspiration from others but don't let their progress define your worth.
Plus, you never know behind-the-scenes of what it REALLY took them to get there. Your journey is unique, so own it and celebrate your progress.
3. Over-restricting your diet. Eliminating foods (and food groups), skipping meals, or obsessing over the scale is not only discouraging… but it can lead to cravings, fatigue, and a serious lack of motivation.
Aim for a balanced, enjoyable lifestyle that supports your health and well-being.
4. Navigating without a plan. Having a proven game plan to take you from where you are NOW to where you want to be will save you time and effort. Otherwise, you’re relying on guesswork to reach your goal.
5. Short-term vision. Being fit for a vacation or an event is great… but staying in shape is even better. Consider your long-term health and avoid the exhausting cycle of temporary fitness.
6. Isolating yourself. Everyone needs support. A strong support network or a great coach can hold you accountable and help you reach your goals even faster.
Having someone in your corner cheering you on – and helping you find the inner strength to step out of your comfort zone – is invaluable!
If this is an area you need help with, make sure you check out my online coaching program.
Imagine a version of yourself that radiates confidence, vitality, and joy every single day. A version that feels proud when they look in the mirror, slipping into their favorite clothes with ease. A version that exudes energy and charisma, embracing life to the fullest. That version is within your reach, and I am here to guide you on this life-changing path!
Click here to learn more about my online personal training and coaching program: https://colleenriddle.com/page/online-training
Remember… what you DON’T do is just as important as what you DO do in reaching your goals.
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Creator of the Pickleball Injury Prevention Program
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!
Ready for a quick list of actions you can take starting TODAY that will help you reset your metabolism naturally?
The secret is to upgrade your self-care. (Sorry, I’m not talking about hitting the spa for “you” day, although that's important too! See bottom of the blog :-))
That’s because your healthy metabolism depends on your healthy daily habits.
Here are the 5 pillars to focus on when it comes to naturally rebooting your metabolism:
- Exercising, including using weights & doing higher-intensity workouts at least 2x a week
- Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal — and eating at regular times throughout the day
- Sleeping 7-8 hours every night
- Being more active in general — not only does this burn more calories, but it also “primes” your body to release more fat-burning enzymes
- Have an outlet for your stress — whether it’s meditation, exercise, hobbies, or talking it out with a friend
THEN… once you get your habits squared away, you can start adding a few “extras” to give you a little boost:
- Be diligent about drinking at least 8-10 glasses of water a day
- Add spicy foods to your weekly rotation
- Drink a moderate amount (1-2 cups) of unsweetened coffee or green/oolong tea a day
- Get your vitamin D levels checked because low levels are linked to less energy and a slower metabolism.
Naturally resetting your metabolism is like doing a “reset” on your health and fitness, from the inside out!
I hope this info helps you move closer to your goals. 🚀
PS… Are you ready to make a real change in your health? My 28-Day Total Body Transformation can take you from blah and exhausted to empowered and energized with a proven plan. You can learn more by visiting my website: 28 Day Program
PPS....If you are local and want some pampering self-care and fun girl time, I'm hosting my monthly Inspired Self-Care event this Thursday. Click here for more details and to RSVP.
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Creator of the Fit Pickleballer's Injury Prevention Program (coming soon)
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
REFERENCES:
www.healthline.com/nutrition/10-ways-to-boost-metabolism
www.healthline.com/health/how-to-reset-metabolism
www.healthline.com/health/how-to-reset-metabolism
Interested in ways to support your wellness with chemical-free options? Click HERE!
A while ago I conducted a non-scientific (but still eye-opening!) poll.
I asked a bunch of people who had a regular workout routine WHY they exercised.
A lot of these people were in their 60s, 70s, and beyond, and most of them had been working out for decades.
Their answer: The mood and mental health benefits!
There is REAL science to back that up. We usually associate cardio with lifting your spirits, but it turns out strength training is also a MAJOR mood and mental health booster.
Studies show that strength training can help with:
- Less anxiety
- Lower depression
- Sharper thinking
- Better memory
- More energy & less chronic fatigue
- Better sleep
- More confidence and self-esteem
- Plus an even longer list of physical health benefits
Still, if you’ve never tried strength training before, getting started can seem a little intimidating. That’s why in my 28-Day Total Body Transformation I make it simple and ease you into workouts you can handle.
It’s the perfect way to lose fat, increase energy, and feel more confident — even if you are short on time balancing all your "to-do's." It's time to put yourself at the top of your list!
Check out my 28-Day Program here <<
It’s the perfect way to lose fat, increase energy, and feel more confident — even if you are short on time balancing all your "to-do's." It's time to put yourself at the top of your list!
Check out my 28-Day Program here <<
"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.
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
REFERENCES:
www.unm.edu/~lkravitz/Article%20folder/RTandMentalHealth.html
Interested in ways to support your wellness with chemical-free options? Click HERE!
If you’re like most people, you probably don’t give your muscles much thought until you go to pick up something heavy or throw on a bathing suit.
But here’s a surprising fact:
Although the idea of building muscle is typically linked with how we look, your muscles are closely linked with your overall health – and also with the aging process.
In fact, Dr. Gabrielle Lyon states that muscle is the, "Organ of longevity," and says if you have healthy skeletal muscle, "Your chance of surviving nearly anything and everything that happens to you is exponentially greater." She also says that, "We are not over-fat, we are under-muscled."
Here are 7 reasons to build more muscle, starting right now:
1. You start losing muscle around the age of 30. 🤯
Yes, you read that right. On average, people lose around 3%-8% each decade… and then it speeds up after you turn 60.
The sooner you get started on building your muscle “bank,” the better!
Muscle loss is one of the top causes of disability for older people – they become too weak to live alone and are more prone to falls and injuries.
2. You’ll build stronger bones.
Did you know that many people start losing about 1% of their bone mass PER YEAR after the age of 40?
Stressing your bones (when you’re doing it in a healthy way through strength training!) will help boost your bone density and cut the risk of osteoporosis and fractures when you get older.
3. It can help you manage chronic conditions.
Lifting weights can help you cut back on symptoms of arthritis, chronic pain, heart disease, depression, diabetes, and obesity.
4. It can help with fat loss.
If you’re trying to lose weight, strength-training workouts are an important tool – and they can help you keep (and maybe even build a little) muscle as you get leaner.
5. It can help sharpen your thinking.
Studies link regular strength training and aerobic exercise with better brain function. 🧠
6. It’ll improve your quality of life.
Your everyday activities get easier – starting ASAP! Plus, it can improve your balance and protect your joints from injury.
Your everyday activities get easier – starting ASAP! Plus, it can improve your balance and protect your joints from injury.
7. It helps you keep your balance.
Again, this can help you avoid slip & fall accidents now and as you get older.
Plus… having toned muscles is great for your confidence and energy level!
If you’re ready to get serious about your health and fitness, my 28-Day Total Body Transformation program gives you a proven approach.
With my 28-Day Program, you can expect to:
- Increase energy levels
- Build muscle
- Improve brain focus & mental clarity
- Naturally balance blood sugar & eliminate cravings
The sooner you get started, the sooner you’ll start feeling (and seeing) results. You can check out what others have to say and more details here: 28-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!
This month we’re focused on taking BIG ACTION toward our goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY…
It’s taking PERSONAL RESPONSIBILITY (aka practicing resilience, mental toughness, or whatever you want to call it)!
These actions will step up your self-care game AND help you reach (& exceed) your health and fitness goals.
8 Ways to Own Your Outcome/Practice Personal Responsibility
- Hold yourself accountable. When you “own your outcome” and take personal responsibility for your life… your decisions, actions, and how you spend your time take on a whole new meaning.
So, when you tell yourself you are going to do something, DO IT. The more often you do this, the easier it gets… and the more progress you will make!
- Ask for help if you need it. This is a big one because asking for help requires pushing your ego to the side so you can move forward, faster.
- Don’t compare yourself to others. We all are born with different strengths, challenges, and gifts. Comparing yourself to others robs you of the ability to express and build on what’s uniquely YOU!
Definitely let other people inspire you… but also let your own gifts shine because you never know who YOU will inspire. - Expect the unexpected and, when it happens, don’t let it derail you. It’s pretty much inevitable that at some point you’re going to fall off track… so plan for it!
There will always be obstacles – the key is to not let them stop you. They give you a chance to grow and learn. New levels, new devils. - Strengthen your inner circle. When you’re close with people who are working toward the same things you are, it will help motivate and inspire you. It can also provide valuable support when things get tough.
- Take care of your body. When you eat healthy foods, get enough exercise, sleep well, manage your stress, and do all the self-care things, it gives you the energy you need to not only REACH your goals … but also live a more full and active life.
And that’s what it’s all about, right? - Take action (even when you don’t feel like it). You’re not always going to “feel like it.” And that’s completely normal. Do it anyway, because, in the long run, those micro-commitments you make to yourself aren’t really “micro” at all.
- Focus on the positive. Check your inner dialogue… and when it turns negative, course correct ASAP so you don’t end up derailing your progress. (Or worse, quitting altogether.)
Another way to take personal responsibility? Work with a coach to help you stay focused on the exact actions you need to take to get results.
If you’re an over 40 year old woman struggling to make your health a priority because you are taking care of everyone else, consider this a sign! If you want to see if my 28-Day Program could help you finally lose the weight and feel like your old self again in just 28 days, book a call to see exactly what the process looks like for you and if it’s the right fit for your goals!
p.s.
If you haven't downloaded my free "7-Day Resilience Checklist" grab it today to help you build your inner strength!
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!
