- Take a breath.
When you’re stressed/busy, taking just a few minutes for controlled, mindful breathing can help your body’s stress control system do its job. I use essential oils paired with deep breathing and it's like magic. - Move your body.
This is one of the best stress-relievers out there! Exercise works on a hormonal level to help you feel calmer, less stressed, and more relaxed. - Get a new perspective.
Studies show that spending time in nature (just a few minutes) can help cut stress. - Upgrade your nutrition & hydration.
Stress can make you crave high-calorie foods that contain a LOT of sugar and fat. This can make you feel tired, blah, and sluggish. Upgrade your choices to include nutrient-dense whole foods that help you feel better. Adding a shot of NingXia Red can help support blood sugar levels as well as provide massive antioxidants. - Make time for recovery (aka sleep).
When you sleep, your body is helping you recover from yesterday so you can be rejuvenated to tackle tomorrow. Make sure to go to bed early enough so you can get 7-8 hours of sleep every night. - Build a support network.
Having people around you (in-person or virtually) who hold you accountable is everything! (Our FB group can be a good place to start: https://www.facebook.com/groups/wellnesswithcolleen/ ) - Feed your mind.
Make sure you get a steady diet of positive input – whether it’s listening to inspiring podcasts and audiobooks, reading self-development books, or learning about fitness & wellness … it can keep you motivated and moving forward. Also try meditating for at least 5 minutes a day.
- Fewer workouts, focused on what really moves you forward
- Shorter, more targeted workouts
- Or fewer AND shorter well-designed workouts
- Concentrating on the 3-4 healthy habits with the biggest payoffs
- Knowing what convenience foods are actually good for you vs trying to make every meal from scratch.
- When you’re feeling stressed
- When you have a lot of responsibilities
- When you don’t have a lot of time
- When you’re just starting out … or coming back after a layoff
- When you’ve just completed a big event (like a marathon)
- When you’re coming back after an illness or injury
- Hitting a 3-pointer
- Keeping our checking/savings accounts balanced
- Home DIY projects or organization
- Cooking a big meal
First of all: HAPPY VALENTINE’S DAY❤️! I hope you do something GREAT for your heart today. Go for a walk, give someone you love a hug, breathe in the fresh air – anything that makes your heart happy.
My hubby and I are going to to partner Yoga class! I'm so excited!
Today I’m going to share something really important that just might change how you look at your health & fitness.It’s a mindset trick that will make it EASIER for you to:
Stick with the basics,
Avoid feeling overwhelmed, and
Take off some of the pressure you might feel about all things you think you “should” be doing.
Think back to the last time you had to teach someone something.
Maybe it was a new person at work … maybe it was teaching a kid to tie (or Velcro) their shoes … or maybe it was in an actual classroom.
How did you do it?
I’m guessing you didn’t overwhelm your student with EVERYTHING at once – or expect them to do it exactly right on their first (or second or third) try.
You probably started with the basics … at the very beginning … and then when they understood them, you added more info or actions. As a former third grade teacher, I learned this little tip over 25 years ago, and quickly realized that your healthy lifestyle habits are no different.
EXCEPT that we expect ourselves to be able to jump right into the deep end and do ALL the things from Day One.
(And do them perfectly.)
Not exactly a recipe for success – more like a plan for burnout and frustration.
A better approach: let yourself be like your student, and focus on 1-2 new habits and skills – actions that actually help you feel SUCCESSFUL.
And then add more when it’s time.
This could be:
Starting with a few workouts a week that leave you feeling energized and stronger (vs. sore and exhausted)
Making changes in your meals and snacks to include foods that you love AND support your goals (vs. leave you feeling deprived with constant cravings)
Finding ways to fit self-care into your busy schedule (vs. always feeling like you’re behind and struggling to catch up)
Sounds pretty good, right?
I help my clients create results that last a lifetime by focusing on the actions that actually WORK – for them, their goals, and their lifestyle!
I've helped hundreds of clients create sustainable, healthy lifestyles so they can have more energy, finally lose the weight, sleep better, and live an active, fulfilled life.
And I'd love to be part of your fitness/wellness team to help YOU reach your goals.
If you’re still reading right now, it’s for a reason. You’re probably ready to make some kind of a change in your life … and that’s AMAZING.
If this is you, let’s talk. We can figure out if I have a program that's a perfect fit for you!
Maybe you’ve heard this saying:
“You are only one workout away from a GOOD MOOD.”
It’s SO TRUE – a workout can rev up your body’s feel-good hormones, give you a mental break, and shift your focus. Which makes it a great way to turn your day around!
A few days ago, I sent you an email about how everything is connected – your sleep, activity, food choices, stress, and so much more.
You can read it here: https://colleenriddle.com/blog/30890/the-real-cause-of-your-cravings-
Anyway, I mentioned how if you’re having an “off” day in one area, taking ONE GOOD-FOR-YOU ACTION can turn it around into an “on” (or at least better) day.
A quick workout is one of the fastest ways to help with that – in just a few short minutes.
Here are 5 quick ways to get your heart pumping in just 10 minutes!
10-Minute Feel-Good Workouts:
Cardio Walk: Lace up your kicks and go outside for a quick 10-minute walk. Or hit the treadmill/elliptical for 10 minutes.
Strength Circuit: Repeat for a total of 10 minutes: 10 squats, 30 seconds “pretend” jump rope (or march in place), 10 pushups, 30 seconds jumping jacks, 10 lunges (each side), 10 bicycle crunches (each side), 10 glute bridges, 30-second break.
Dance It Out: Turn on your favorite music and have a dance party.
Aggression-Relieving Session: Alternate kickboxing moves – 30 seconds of punches with 30 seconds of kicks, 30 seconds off, for a total of 10 minutes.
Cardio Cleaning Session: Set your timer for 10 mins and GO for a fast & furious chore session. Don’t get distracted. (This one isn’t as fun as the options above … but on the plus side, you’ll knock off a few things from your to-do list.)
As you can see, you don’t need any special equipment – you just need some focus, good music, and boom! You can turn your day (& mood) around. We'd love to know if you try any of these ideas. Hop on over to the Facebook Group after you try and tell us!
Have a fantastic day!
