Have you ever noticed that foods that aren't exactly “good” for you seem to taste amazing?
It’s kind of like Mother Nature is playing a practical joke… but there are a few reasons this happens.
- Many “crave-worthy” foods are loaded with sugar, salt, fat, and empty calories.
- Our brains are hardwired to crave tasty, high-energy (aka high-calorie) foods because they help us survive when food is scarce. (Except for most of us, food isn’t scarce anymore — so we have to be careful not to overeat these foods.)
- Manufacturers spend a LOT of time and money making these foods as delicious as possible – and also on ads to entice us. It's no surprise that some of these foods are hard to resist!
So if you find yourself craving these foods, that’s by design!
I’m sharing this with you because I believe knowledge is power — and keeping this in mind helps me keep my own food choices in check!
According to the National Academy of Sciences, people eat too many calories, saturated fats, trans fats, and added sugars; too much sodium; and not enough vitamin D, calcium, potassium, or fiber.
Here’s the kicker: the top causes of death (heart disease, diabetes, some types of cancer, etc.) are strongly associated with our food choices!
Now, I am all for moderation (80%-90% healthy foods, 10%-20% “extras”) … but I also know that walking that tightrope can be a real challenge sometimes!
That’s just one reason I created the 28-Day Total Body Transformation program. If you want to know exactly how we do this and what's included, you can read my program breakdown HERE.
It’s time to discover just how GREAT you can feel!
Here's what one 28-Day participant said 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.
P.S.
Our challenge this week over in my private Facebook group is "No added sugar challenge!" Join us...especially if you are feeling sluggish after too many chocolate covered bunnies from Easter!
Interested in ways to support your wellness with chemical-free options? Click HERE!
This month we’re tackling a big topic: getting rid of what’s standing between you and your goals.
This could be what you put in your body (food) … what you focus on with your thoughts and beliefs … and anything else that’s cluttering up your wellness journey.
The first step is probably the hardest …
It’s getting REAL and identifying exactly what’s holding you back.
It’s a challenge because we can get into autopilot with our everyday life … and we don’t even notice what’s in our way!
I have an exercise you can do to help.
Grab your favorite pen and a journal – or open a Google doc – and start writing.
(Pro tip: The words you will write are for YOUR EYES ONLY and you can throw away/delete what you write later if you want!)
(Pro tip: The words you will write are for YOUR EYES ONLY and you can throw away/delete what you write later if you want!)
Make a list of ALL of the reasons you think you haven’t been able to achieve your goals.
Seriously, write down everything!
Maybe you hate getting up early … don’t like “healthy” foods … feel like you don’t have willpower or motivation … feel overwhelmed … feel alone in your journey … or maybe there are factors outside of your control.
Or maybe you think your goals are for other people – not for you.
Let loose and write it ALL down.
THEN, read through your list and look for common themes: time factors, mindset/motivation issues, confidence, support/accountability, etc.
Now it’s time to get into problem-solving mode and TAKE ACTION.
- Don’t have support? Find it! Think of the health/fitness-minded people in your circle and enlist them, search for an online community, and/or work with a coach (a real game changer).
- Not enough time? Get creative. Find ways to sneak fitness/health into the spare moments of your life. A coach can help with this, too.
- Mindset issues? Surround yourself with motivation – read self-development books, watch inspiring YouTube videos, and keep a journal to track your progress.
This is a HUGE area where a coach can help.
Imagine how great will it feel to finally ditch the obstacles between you and your goals.
INCREDIBLY GREAT.
And I'm here for you if you don’t want to do it alone.
If you are frustrated, exhausted, and feel like you are spinning your wheels in the wellness area, I know I can help you. Just respond to this email and we can chat and see if one of my programs is a good fit for you.
Have a wonderful Easter week. I'm headed home to Austin on Friday to celebrate my dad's 85th birthday! Looking forward to some fun family time!
Interested in ways to support your wellness with chemical-free options? Click HERE!
I get asked all the time:
“How do you stay so motivated?”
Fact: I don’t! …. So I work at it!
Motivation is like a muscle – the more you flex it, the stronger it becomes.
But what do you do to get your motivation “muscle” in shape in the first place?
You find ways to intentionally keep yourself motivated!
I’ve put together a list of proven ways to build motivation right into your healthy habits.
1. Make it fun! Try a new recipe. Do a new workout (working with a fitness pro is a no-brainer for this one!). Listen to your favorite music. Challenge yourself to try one new fruit or veg a week.
2. Set a goal that gets you psyched. Sign up for a fun run. Go for a weekend mountain biking getaway. Try a new recipe every week for three months. Sign up for a dance or take a pickleball lesson.
3. Make it part of your routine. Park farther away from your destination. Take the stairs. Go for a lunchtime walk outside. Work out as soon as you wake up in the morning. Hit the grocery store first thing on a weekend morning.
4. Create a journal. Document your progress: What did you do today that was great? What are you planning to do tomorrow? Write it down – and also write down how you feel about it.
5. Set up a reward system! Internal rewards: Be sure to tell yourself “good job” every time you follow through on your commitments to yourself. (It really does matter.)
External reward: Set milestones and then reward yourself (new shoes, new gear, massage, etc.) for reaching them.
6. Build a solid support and accountability circle. Find a supportive friend or group that will keep you moving forward. Working with a coach is invaluable here! (This is why most people hire me!)
7. Motivate somebody ELSE! Motivating others is incredibly motivating for YOU. How do I know? Well, let’s just say I am writing this email and it’s getting me psyched about my own [workout/meal prep/etc.]
7. Motivate somebody ELSE! Motivating others is incredibly motivating for YOU. How do I know? Well, let’s just say I am writing this email and it’s getting me psyched about my own [workout/meal prep/etc.]
8. Start the day off right. When you start your morning with a healthy meal or workout, it can set the tone for the entire day!
9. Work with a pro. There is nothing more motivating than seeing – and feeling – a noticeable difference in how you feel, move, and look!
My 28-Day Total Body Transformation program is a great place to start. Especially if you’re a woman over 40 dealing with stubborn belly fat and always putting everyone else's needs before your own and you want to see if my 28-Day program could help you get visible results 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.
Book today by responding to this message with the best time of day to connect for 15 minutes.
Book today by responding to this message with the best time of day to connect for 15 minutes.
Let’s do this!!
Here's your Monday morning giggle! (It's an instagram reel) Let me know if I made you smile!
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
Sent on behalf of Colleen Riddle, 219 S. Zander Way, Santa Rosa Beach FL via GetOiling.
Interested in ways to support your wellness with chemical-free options? Click HERE!
Do me (and yourself) a favor!
Take a sec and relax your shoulders and your jaw. Right now!
Then, draw in a nice slow breath … and feel those muscles relax even MORE.
Forget everything on your to-do list (for just a second).
What are you doing for YOU today?
A LOT of people put their fitness & health on the back burner this time of year.
“I’ll start again after the New Year,” they say.
And I’m not just talking about weight gain … it’s about how you feel in your body every day – mind, body, and spirit!
When you stick with your healthy habits (workouts, healthy diet, 7-8 hours of sleep a night, etc.), you just plain FEEL better.
You have fewer cravings … your immune system works better … you are in a better mood … your self-esteem goes up … and you enjoy life more!
And I can’t think of a better gift to yourself (and your loved ones!) for the holidays than that :-)
So schedule those workouts … and double down on healthy food choices. It really will make a huge difference for you starting TODAY.
I've put together a FREE Fitmas Challenge to have FUN and stay on track with your goals …. and just for joining us you can win some EPIC prizes in the process! Woohoo!
This challenge consists of 12 days of quick workouts that pack a punch and will get your heart rate up in less than 20 minutes!
The best part is … you don’t need any special equipment so you can do these even from anywhere. I'm hosting it in my Wellness With Colleen Facebook Group. If you aren't on there, it's not too late. Day 1 is today!
Remember: Don’t let the urgent get in the way of the important – because YOU and YOUR needs are important.
p.s.
In cased you missed it. I'm giving away THREE 10-Day Total Mind and Body Detox programs (it was my birthday and I wanted to give YOU a gift). I'll be drawing three lucky people this Wednesday, Dec 14th. All you have to do to enter is tell me WHY you would enjoy hitting the "reset" button. I have a group starting this together January 9th. Comment to enter HERE.
p.p.s
If you are local I have two events this week. Would love to see you!
Yours in health,
Colleen
Interested in ways to support your wellness with chemical-free options? Click HERE!
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!
