9 ways to get (and stay) motivated (plus a video to make you giggle)

9 ways to get (and stay) motivated (plus a video to make you giggle)
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.]

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.

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!

Holiday Survival Checklist

Holiday Survival Checklist


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!

6 types of stress (which one are you feeling?)

6 types of stress (which one are you feeling?)
Do you remember Whac-A-Mole? 

You know, the arcade game where a mole keeps popping up in unpredictable spots and it’s your job to smack it on the head?

Well, that’s kind of like how stress works. 

Except you are the mole … and when stress gets out of control, every time you make a move, it keeps bopping YOU on the head.

This is why it’s SO IMPORTANT to have a plan to manage stress before it manages you. 

Because when stress is in control, not only do YOU feel out of control, but it’s tough to reach your goals. It can affect your sleep, your appetite, your relationships, and so much more!

I came across this list of 6 different kinds of stress a while ago and thought it was eye-opening. 

Since most of us deal with more than one kind of stress at a time, you can see how it really adds up to take a toll on your health!
  1. Physical stress: bad night of sleep, being sick, or hungry
  2. Mental stress: rough day at work, too many decisions to make, overwhelmed
  3. Emotional stress: feeling guilty, grief, anger, hate, frustration
  4. Social stress: disagreements with others, feeling lonely, etc.
  5. Existential stress: feeling hopeless, wondering what it all means, etc.
  6. Environmental stress: loud noises, unsafe surroundings, hot or cold temperatures, stuck in traffic, etc.
Creating a lifestyle that helps you prevent and manage those stresses will help you become more resilient – and can stop stress from getting in the way of your health.

PLUS: the same steps that help you manage stress will also move you CLOSER to your health goals.

That means finding ways to:
  • Get enough sleep
  • Move your body during the day
  • Eat a healthy diet 
  • Practice stress management techniques that work with you (meditation, prayer, journaling, yoga, breathing exercises, etc.)
Make time for YOU today! You deserve it.

PS: If you’re ready to take back control, my 28-Day Total Body Transformation program can help you create a plan that will help you conquer everyday stress AND reach your goals … while feeling great along the way.
Want to know more? Let's chat! Or you can click HERE.

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!

One of my top troubleshooters....

One of my top troubleshooters....
When my clients are struggling in almost any area of their health and fitness … 
… there’s one question at the top of my list to help figure out what’s going on.

“How’s your sleep?”

Getting your sleep habits under control is a super important “basic” that will help skyrocket your results. 
It impacts everything in your body, right down to the cellular level. 

I’m talking about things like your: health, fitness, body composition, hormones, stress levels, appetite, mood, ability to concentrate, immune system, and even aging. 

And … did you know that while you sleep, your brain actually “cleanses” itself? 

Researchers discovered that while we sleep, cerebrospinal fluid washes in and out of our brain helping to get rid of metabolic “trash” that accumulates there during the day.

Over the long term, lack of sleep is correlated with dementia, Alzheimer’s, heart disease, and type 2 diabetes. 

Plus, a large review of studies linked too little sleep to an increased risk of obesity by 89% in children and 55% in adults.

Pretty eye-opening, right?

That’s why it’s SO important to find what works for YOU, so you can get 7-9 hours of sleep every night.

Here are 8 tips to improve your sleep (and your results) naturally:
  1. Get some sunlight every day, but avoid blue light (from TVs, computers, and devices) at night.
  2. Avoid caffeine after your morning cup of coffee. Caffeine can stay in your system for 6-8 hours.
  3. Wake up and go to bed at the same time every day/night, and avoid daytime naps longer than 15-30 minutes.
  4. Avoid alcohol because it can interfere with hormones related to sleep … plus it’s linked with sleep apnea.
  5. Optimize your bedroom for sleep: make sure it’s quiet, dark, comfy, and serene, and that it’s at the right temperature for you (not too hot or cold).
  6. Avoid eating for a few hours before bed because it can disrupt your hormones (this is a sneaky one that’s worth tracking).
  7. Get in a workout, but not too close to bedtime.
  8. Wind down before you go to bed: take a relaxing bath or shower, listen to quiet music, read a book, use essential oils, etc.
And if you try all of those tips and STILL can’t sleep, be sure to tell your healthcare provider the next time you have an appointment. I can also share my holistic bedtime routine that works great for me (I have some good tricks)!

So, how did YOU sleep last night?

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!

Your top secret saboteur....

Your top secret saboteur....
This month I’ve been talking about next-level steps you can take to boost your results … 

and today’s blog might just be about the most important step.

It affects almost every action you take and every decision you make.

It’s your mindset … and it could be playing tricks on you!

Here’s why it’s worth paying attention to:

People can develop beliefs, habits, and feelings that help us … but later in life, those same beliefs, habits, and feelings can work AGAINST us without us even realizing it!

I’m going to focus on fitness & wellness, but this applies to every area of your life, from your finances to your relationships.

Example 1: When you were growing up, food was used as a reward or way to soothe your feelings when you had a bad day. So now, if something great and/or stressful happens, you believe you “deserve” pizza and ice cream even though they aren’t helping you reach your goals (not to mention the stomachache after you eat them).

Example 2: You spent years competing as an athlete and now believe that you didn’t do a “real” workout unless you give it your all, even if it leaves you feeling exhausted and overly sore (and maybe even aggravates an old injury). This was me until I hit 40 and realized that my body just couldn't take it anymore.
You get the picture!

We all struggle with these things at some point or another. 

The good news is that you can CHANGE your mindset around these beliefs. Here are 3 steps to overturning those limiting beliefs.

1. It starts with PAYING ATTENTION and recognizing them when they crop up. 
This can be surprisingly challenging because they can feel like non-refutable facts or actions, to the point where you don’t even question them.

This is why it’s so important to:

2. Question your beliefs and habits. Try to understand them – while they might have served you in the past, are they doing you any favors now?

Ask yourself, “Why do I think or do this?” 

3. Step out of your comfort zone (with baby steps). Over time you can replace your old beliefs with positive beliefs and habits that support your goals and current lifestyle.

If you need help getting rid of old, limiting beliefs that have been getting in your way, my 28 Day Total Body Transformation program can help.

I have a proven plan to help you feel stronger, fitter, and more confident. You can learn more here:

 
Or if you feel like you need one-on-one help, I have a few personal training/coaching spots available (in person or over zoom). Just reach out if you want to chat.

You’ve got this!

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!
 
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