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!

My Top Nutrition Hack...

My Top Nutrition Hack...
It’s nutrition hack day … and I’ve got a tip that will give you a major payoff both right now and into the future.

But first, I need to start with a big question.

When you sit down to eat, do you pay attention to your food and how your body feels while you’re eating?

Or … are you chowing down in front of the TV or while scrolling your phone/computer?

Paying attention to how you fuel your body – and being INTENTIONAL about your food choices – can seriously transform your results.

By being intentional, I mean paying attention to:

  • Where your food comes from,
  • How you prepare and serve it,
  • What it tastes like and how satisfying it is (every bite), and
  • How it makes you feel after you eat it.
Check this out! According to a government study, the average person spends 2½ hours a day eating. 

BUT for more than half of that time, we’re not paying attention to what we’re doing – we’re watching TV, working, on our phones, reading, etc.

More than HALF. 

The problem with that is that being intentional helps you figure out which foods are working FOR YOU or AGAINST YOU.

By that I mean, meals that keep you feeling fuller, longer … or make you feel bloated, blah, tired, and/or hungry two hours later.

Try this: For the next few days, really pay attention to your food. 

  • Before you eat, think about where the food came from and how it was prepared.
  • Take a moment to think about what purpose it is serving for your body, health, and goals.
  • Taste and enjoy every bite.
  • Notice if/when you feel full or satisfied.
  • Note how you feel 1-2 hours later.
You might be (you will be!) surprised at what you discover.

p.s.
I just released my Free Ultimate Post-Workout Recovery Guide! It's my gift for being a loyal follower!
You’ll learn simple tips and tricks for optimal post-workout recovery that will help you:
✔️ Support lean muscle growth

✔️ Experience better energy levels after your workout

✔️ And keep your motivation high! 

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

How would you rate your eating skills?

How would you rate your eating skills?
If you had to grade yourself today – right now! – on your eating and nutrition skills, would you get an A, B, C … or …?

(haha: I’m talking about “healthy” eating here, for the record.)

Most of us think of eating/nutrition as something we should just automatically KNOW about …

… or we even label them as virtues.

EXAMPLE: I can’t even count how many times clients have told me they have been “good” or “bad” when it comes to food. 

But there really ARE skills involved – things like meal planning, grocery shopping, meal prep (aka cooking!), knowing which foods fill you up, which ones make you feel hungry, etc.

Understanding portion sizes is also a skill.

Some of us were never taught these things growing up! Or we’ve been taught so many conflicting things, it’s hard to know WHAT to believe.

Focusing on building these skills is a GREAT mindset switch. 

It is empowering (vs. restricting) because it’s not about deprivation – it’s about creating a healthy and fit lifestyle that you actually enjoy.

A few more learnable skills (obviously this depends on your goals & lifestyle):

  • Finding 3-4 breakfast options that taste great and keep you filled up till lunchtime (This is a yummy, healthy choice Plant-base Meal Replacement
  • Knowing how to meal prep during busy weeks
  • Protein: understanding how to make sure you’re getting enough for your goals
  • Veggies: finding ways to work them into your meals (most of us don’t eat enough of them!) One scoop of these greens fills in the gaps and supports healthy gut, immune system, and natural energy! https://m.lfstps.com/Tt5G2/Wipqa
  • Getting great at once-weekly grocery shopping (& streamlining it so you can get in and out fast)
  • Discovering snacks that satisfy you AND don’t derail your progress
Taking time to master these kinds of skills will move you closer to your goals … and give you a foundation that will last you a lifetime. I'm here to help on your wellness journey! Reach out with any questions.

Just something to think about!

p.s.
If you need assistance in this area, my 28-Day Total Body Transformation gives you a simple blueprint for eating healthy, prepping for the week, and setting you up for success! Learn more 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!

Easy, Healthy Meal....

Easy, Healthy Meal....
My husband cooks 98% of our meals (yes, I’m a VERY lucky woman)! One of my goals is to cook a little more often and try new, healthy meals. This turned out awesome, and it was so easy. 
Side note, usually when I try to surprise my husband with cooking, I screw it up, LOL (burning something, undercooking something, too bland, etc).🤣

If you are like me, OR if you are an expert in the kitchen, try this yummy recipe!

Just chop up the veggies and whisk together the sauce – and you’ll have a delicious teriyaki-style dinner in less than 30 minutes.
(For a heartier meal, serve this with rice or quinoa).

Cashew-Shrimp Sheet Pan Dinner
(serves 4)
• 12 oz (340 g) broccoli florets 
• 1 diced bell pepper
• 1 medium sweet onion, chopped
• 2 Tbsp avocado oil
• 2-3 pinches each of sea salt and pepper
• 2 Tbsp coconut or liquid aminos
• 2 Tbsp orange juice (I used 10 drops YL Orange Essential Oil)
• Dash of hot sauce
• 1 lb (450 g) peeled and deveined large shrimp (fresh or thawed from frozen)
• ¾ cup (90 g) raw cashews
Preheat your oven to 400ºF/200ºC and line a large rimmed baking sheet with parchment paper.
In a large bowl, toss together the broccoli, bell pepper, and onion with the oil, salt, and pepper. Pour onto the sheet pan and place in the oven, and roast for 10-12 minutes.

While that’s cooking, prepare your sauce. In a small bowl, whisk together the aminos, orange juice, and hot sauce.
Remove the vegetables from the oven and add the shrimp and cashews to the sheet pan. Drizzle the pan contents with the sauce and stir to combine. Place back in the oven and roast until the shrimp are cooked through, 5-7 minutes.

Remove from the oven and serve. DELICIOUS!

🤔
Do you love to cook, or are you like me?⬇️.


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

St. Patrick's Day Shamrock Shake

St. Patrick's Day Shamrock Shake
🍀You’re in luck – check out this delicious, healthy Shamrock Shake recipe, in honor of St. Patrick’s Day!

● 1 cup creamy oat milk (or cashew or almond)
● 1-2 handful of baby spinach 
● ½ large frozen banana, sliced (I prefer half an avocado 🥑)
● ¼ tsp pure peppermint extract (or 1 drop YL Vitality Peppermint Essential Oil)
● Sprinkle of cacao nibs
● OPTIONAL: 1 scoop of vanilla protein powder
● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp honey

Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!

Let us know if you make this...or if you change up the ingredients share with us!👇👇🍀🍀
Interested in ways to support your wellness with chemical-free options? Click HERE!
 
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