MORE isn't always BETTER!

MORE isn't always BETTER!
Controversy alert! I’m going to say something you won’t hear from a lot of personal trainers.

I hope it gets you fired up – especially if you’ve been struggling. 

I know you’re busy juggling a ton of day-to-day responsibilities … 

And at the same time, your wellness goals are really important to you.

After a while, you can start to feel like a failure if you aren’t “crushing it” every day.

In our culture, we’re all about GO BIG or GO HOME … NO PAIN/NO GAIN … ALL-IN, 24/7.

Guess what? 

That mindset doesn’t work over the long run. Or maybe ever.

It just leads to feeling burned out, exhausted, and like you have failed (again).

What if instead there was a SMARTER, more EFFICIENT way?

Well, I’m here to tell you there is. 

It’s called the MINIMUM EFFECTIVE DOSE.

In a nutshell, that’s doing as little as possible to get the most results.

It’s also the most sustainable way to create REAL CHANGE in your fitness and health!

(Note: this doesn’t mean you can’t go through short “go hard or go home” periods where you are super focused. But these periods should be balanced with less intense periods, too.)

Here’s a sample of what the least effective dose can look like:

  • 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.
There are SO MANY REASONS and SEASONS to try the “minimum effective dose” method:

  • 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
What exactly the “minimum dose” looks like can depend on a lot of variables – your gender, age, health/fitness status, likes and dislikes, available time, and on and on.

—> The key is, it shouldn’t feel like a burden or a drain … and it should deliver real, quantifiable results.

It can take some experimentation, but it’s definitely worth it!

Working with a qualified professional can help you find that sweet spot – so you can still get everything you need done in a day … AND get amazing results in your fitness/wellness. 

At Elite Physique, I help my clients rediscover wellness and create longterm, sustainable healthy lifestyles. Check out my 28-Day Program that will give you a blueprint to success. I also have a few personal training slots available if you are are interested, reach out.

Interested in ways to support your wellness with chemical-free options? Click HERE!

The only formula you need for success...

The only formula you need for success...
We all have that one thing (maybe more!) we are great at. 

  • Hitting a 3-pointer
  • Keeping our checking/savings accounts balanced
  • Home DIY projects or organization
  • Cooking a big meal 
It’s true, you might have some natural talent for those things. But the reason you got “great” at them wasn’t because of the talent.
 
It was because you gave them your attention and energy. 
 
You also probably had some guidance (whether you know it or not!).
 
It could have been learning from a high school coach, watching a video on YouTube, taking a class online, learning from a friend, and the list goes on. 
 
Another key to becoming “great”?
 
A PLAN.
 
Maybe it was a practice schedule, a budget, a worksheet, or a recipe. Even if was in your head … you probably had some kind of structure to follow. 
 
And of course, last but not least …. you took ACTION.
 
Well, that same formula works for success at practically everything.
 
Attention + Support + Proven Plan + Action = RESULTS
 
This even includes your health and fitness goals!
 
When you give your fitness and wellness attention, have support, and follow a proven plan… results will follow.
 
You just have to hang in there until you start to reap the benefits – which doesn’t take as long as you might think.
 
Take a quick inventory of your own goals right now. 
 
If you’re not on track… which part of the formula is missing? 
 
If you need some guidance, I can help. This is what I do. 

I help my clients get – and stay! – fired up with a time-tested plan for creating sustainable healthy habits, boosting your energy, and feeling great about yourself. If you’re ready to make a change, let’s chat and see what programs might fit you best.

Have an amazing week!

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!

No. 1 tip to avoid overwhelm

No. 1 tip to avoid overwhelm


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:

  1. Stick with the basics, 

  2. Avoid feeling overwhelmed, and 

  3. 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!

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!

The one holiday you don't want to celebrate

The one holiday you don't want to celebrate
We’re closing in on a big date … It’s January 19 – aka “quitter’s day.”

The company that runs Strava (a fitness tracking app) says that’s the day by which most people who set New Year fitness and fitness goals end up quitting.

You do NOT have to be one of those people!

In this email, I’m going to talk about one of the MOST IMPORTANT reasons people give up on their goals. 
It’s because:

They didn’t have a plan for when they slipped up.

And by slip up, I mean when they missed a workout, ate foods they weren’t “supposed to eat,” stayed up too late, or somehow “failed” to follow through with their plan.

Fact: Everyone slips up from time to time! (EVERYONE.) 

Knowing ahead of time what to do AFTER it happens goes a long way toward making sure that one slip-up doesn’t turn into two or twenty.

A solid post-slipup plan will help you:
  1. Recognize WHY it happened
  2. Reevaluate your process to see if it needs to be changed
  3. Get back on-plan ASAP
Here’s what I’m talking about:

Let’s say it’s a Thursday night and you’re been doing GREAT all week … but as you are finishing up work for the day, all you want is to get some takeout and veg in front of the TV instead of getting in your workout.

So that’s what you do.

And you feel a little guilt after, right? It’s time to give up! 

Wrong!

What if instead, you took a second to figure out WHY you didn’t follow your plan: i.e., “My willpower was low because I had a long, stressful day at work, plus I was tired. I’ve been going hard all week.”

And then once you realized the “why,” you reevaluated. Maybe you need to:

  • Add a rest day to your week,
  • Keep a healthy ready-to-go meal at home, and/or
  • Have a short and fun “off day” workout on standby with your favorite stress-busting exercises.
Then, the next day, it’s time to get back on track, with your contingency plan in place.

Now instead of the guilt, you feel EMPOWERED because you’re bulletproofing your plan. 

Your fitness & wellness journey is a PROCESS. What it looks like changes over time with the seasons, your schedule, your life, and your goals.

This is a BIG area I focus on with my clients – because the fact is, these are the moments having a COACH can be make-or-break for your goals! 

In fact, it’s one of the main reasons WHY people hire coaches in the first place.

An experienced coach can help you see the bigger picture and come up with solutions to keep you on track and moving FORWARD.

If you'd like some guidance and a proven plan, it's not too late to join my 28-Day Program that started TODAY! Check out the information HERE. Let's do this!

Here's what one 28-Day participant had to say, "I’ve learned that THIS is the most successful format for a challenge that I’ve ever participated in, thanks to everyone’s support and sharing. Even though no one is watching, I feel so accountable and want to hang in there with you all!"-Amanda J
 
Interested in ways to support your wellness with chemical-free options? Click HERE!

It's not just about your goals....

It's not just about your goals....

Welcome to 2022! 

If you’re not already feeling FIRED UP for SUCCESS … this mini mindset exercise will help you get there. (And if you are, it will take it to the next level!)

Chances are you’ve set quite a few goals in the past. Just the fact that you’re on my email list is a pretty good hint that you’re focused and goal-oriented.

Well today, we’re going to crank that up a bit.

This exercise is straight out of my 2022 Goal-Getting & Habit Stacking Action Plan (get your copy here: https://colleenriddle.com/landing/2022-goal-getting-guide)

What if this year, we expanded the idea of “goals” into something even BIGGER – a vision of SUCCESS. 

Think about what would make 2022 a successful year for you.

What would you look back on in amazement, pride, and excitement? 

I’m not just talking about health & fitness goals (though those are incredibly important)… 

I’m talking about ALL ASPECTS of your life – career, family, social network, spiritual connection, etc

What would you look back on and think, “Wow, look at what I did!”?

You know you’re on the right track with your “success vision” when you: 
1) Feel yourself start to smile and/or 

2) Get some butterflies in your stomach

And here’s where the rubber meets the road….

It’s time to live “AS IF” you’ve already reached that success.

What would your day look like today if you ALREADY achieved that success? 

What daily habits you would have picked up along the way? 

It’s time to start DOING THEM now – to adopt the habits of that future version of yourself. 

This is one of the most sure-fire ways to turn your goals into reality – it helps you learn and build the skills, habits, and mindset that will support your vision of success.

And even more importantly, it helps you create LIFESTYLE change where this “new way of living” becomes almost automatic. 

At Elite Physique, I'm not about quick fixes or yo-yo’ing results. I'm all about creating real, lifelong change. 

I want your “New Year” goals to become permanent, so you’re not setting the same goals year after year. 

I’ve worked with hundreds of people to help them lose weight, feel more confident, and create sustainable, healthy lifestyles.

If you want a personalized roadmap to help you achieve these same results, you don’t have time to wait! Your future “you” is waiting for you!

Join me in my upcoming 28-Day Total Body Transformational Challenge. It's a perfect way to kickstart your 2022 healthy lifestyle plan. It's time to say, "YES" to your health! Here's what one participant had to say, "I’ve learned that THIS is the most successful format for a challenge that I’ve ever participated in, thanks to everyone’s support and sharing. Even though no one is watching, I feel so accountable and want to hang in there with you all! All the tiny changes have been adding up and I'm having so much fun doing it!"-Amanda J

Let’s make 2022 one of the best years of your life!

Colleen
Interested in ways to support your wellness with chemical-free options? Click HERE!
 
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