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!
Tell me if you can relate…
A lot of people tell me one of the reasons they don’t meal prep is because either they or someone in their home won’t eat leftovers. (Spoiler alert...I'M one of these people)!
Understandable!
But guess what? It’s still possible to get all of the time-saving and stress-busting benefits of meal prepping WITHOUT having to eat last night’s dinner!
Here’s how: instead of cooking entire meals in advance, you cook and/or prep your INGREDIENTS ahead of time.
- Proteins
- Carbs like whole grains, rice, quinoa, etc.
- Pre-chop your veggies
Then, just before it’s time to eat, just assemble the meal from your prepped ingredients.
Some ideas:
- You could poach chicken breasts, brown turkey or tofu, or roast a chicken.
- Bake some sweet potatoes, steam some rice, or prep some quinoa.
- Chop onions, dice carrots, or slice peppers.
Having everything prepped and on standby makes throwing together a balanced meal fast and easy.
A chef friend of mine once told me:
“Cooking is easy. All you have to do is make sure all of the ingredients taste good. If they all taste good, then your meal will taste good.”
And it’s true!
You could create a taco or burrito bowl, make a stir fry, assemble a casserole, or even create one of my personal go-to meals when I’m busy: the Anything Bowl!
The Anything Bowl is definitely NOT gourmet but it is delicious.
All you do is combine a portion each of protein, starchy carbs, and vegetables in a bowl, and (this is the key) top it with your favorite healthy sauce or seasoning.
You could add guacamole, sriracha, low-sugar barbecue sauce, or coconut aminos. Heat it up, and voila! It’s time to eat.
Need some easy ideas for meal prep recipes? Grab my free Fast & Easy Meal Prep Recipes eBook <<
If you make a recipe from this guide, take a picture and tag me on social media! I'd love to see it!
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
p.s. There's a group of people participating in the 28-Day Total Body Transformation program right now! It's not too late to join this supportive group to help you finally create the health changes you've been looking for (some people are on week one and others week 3)! If you are ready to finally ignite your energy, lose the weight, and feel more confident, join us now! 28-Day February Group
Tammy is in her third week and shared, "I'm down 9.5 pounds, but the best part is I'm feeling so much better. I'm loving the delicious meals, and I'm getting in all of my exercise!"
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!
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!
- Physical stress: bad night of sleep, being sick, or hungry
- Mental stress: rough day at work, too many decisions to make, overwhelmed
- Emotional stress: feeling guilty, grief, anger, hate, frustration
- Social stress: disagreements with others, feeling lonely, etc.
- Existential stress: feeling hopeless, wondering what it all means, etc.
- 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!
