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
Interested in ways to support your wellness with chemical-free options? Click HERE!
I just HAD to share this with you, because when I read this, it completely blew my mind.
Have you ever …
- Attended a virtual meeting while you scrolled your phone for the latest headlines (or, ahem, checked your social media notifications)?
- Juggled two work projects at the exact same time because you thought you could do them in half the time?
- Listened to a training/course/book while folding the laundry, cooking a meal, and/or caring for a family member?
- Checked your email or phone several times in the middle of a project?
I'm totally guilty of all of the above!
It might seem like you’re streamlining your to-do list by tackling several things at once, but you can actually be cluttering your brain.
This can lead to more mistakes, retaining less info, and actually changing how your brain works (not for the better).
In fact, multitasking on projects that require a lot of thought can make your IQ score dip the same way it does for people who stay up all night!
Check this out: in one study, men who multitasked had their IQ drop 15 points … so that their score was the same as an average 8-year-old child.
This happens because of the way our brains function, according to researchers from the University of Southern California.
When you need to pay attention to something, your brain’s prefrontal cortex springs to action. It keeps your brain focused on a single goal while also working with other parts of your brain to help you finish the task.
And when you work on one task at a time, both sides of the prefrontal cortex work together in beautiful harmony.
BUT … if you try to focus on TWO TASKS at a time, the left and right sides each do their own thing.
You can see how this would make it hard for your brain to FOCUS …
making it even harder to pay attention to the details and retain more info. Plus, researchers say it can cause THREE TIMES as many mistakes!
So, what is the solution? It works like a charm… and it also cuts down on stress – more on that in a sec.
The tip: Set a timer for 20-40 minutes and FOCUS ON ONE TASK. Then, take a mini 5-10 minute “intermission” break, and set the timer again for another period of focus.
Game-changer!
BONUS BENEFIT ALERT … people who felt stressed while multitasking ate more unhealthy snacks, according to researchers.
This isn’t surprising, since stress is linked to food cravings!
Just something to think about. :-)
I believe it’s all connected. Healthy habits fuel a healthy lifestyle. If you need assistance in this area, reach out. Check out my updated website and see all the various ways I can champion you on your wellness journey. www.ColleenRiddle.com
P.S.
I use Peppermint Essential Oil to help me focus. Studies have shown it helps with focus and alertness in the brain.
REFERENCES:
Interested in ways to support your wellness with chemical-free options? Click HERE!
🔥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!
Interested in ways to support your wellness with chemical-free options? Click HERE!
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.
REFERENCES:
Interested in ways to support your wellness with chemical-free options? Click HERE!
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!
Interested in ways to support your wellness with chemical-free options? Click HERE!
