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!
If you could call out the #1 enemy of your goals, what would it be?
There are so many to choose from:
- Not having enough time
- Lack of support
- Not knowing what to do
- Your genetics
- Pizza
The list goes on and on!
But what if I told you that none of those things are actually your enemy. (Seriously!)
That’s because … drumroll … the number one thing standing in between you and your goals is:
YOU!
We can ALL get in our own way from time to time.
Here are just a few ways we let it happen:
- You haven’t made reaching your goals a true priority. This means you let your healthy habits slide when you’re stressed/tired/something more fun comes along.
- You have imposter syndrome. You don’t think you are worthy of your goals, which makes it easier to quit.
- You haven’t set yourself up for success. It’s super easy to get discouraged and quit when you don’t have a plan, support, accountability, etc.
- You think you don’t have the willpower. EVERYONE (and I mean EVERYONE) struggles from time to time. But when you know WHY your goal matters to you, it’s easier to overcome those struggles.
- You let one “slip” derail you. No one is perfect 24/7. The people who reach their goals get up after a slip-up, dust themselves off, figure out what went wrong, and get back at it!
Those are 5 self-sabotaging behaviors off the top of my head. There are dozens more.
BUT… knowing yourself and being aware of the ways that YOU tend to get in your own way, will help you to become even STRONGER.
What would happen if the next time you slipped up, you took some real time to think about the reasons why – without beating yourself up for it? (Self-reflection is powerful)
“Know that you are your greatest enemy, but also your greatest friend.” – Jeremy Taylor.
Your mindset makes all the difference.
Taking some real time to explore it – whether you do it by journaling, working with a coach, or talking with a trusted mentor or friend – can help you reconnect with the reasons your goals matter to you.
Because when your mindset is right, you can overcome just about any obstacle that is standing in your way!
You CAN do this!
If you need some guidance reach out and let's see if one of my programs fits for you.
P.S.
If you are local in the Santa Rosa Beach area I have two awesome events this week. My monthly Release, Renew & Reconnect Bonfire on Friday and a Pamper Yourself Ladies night on Thursday. Here's more info: https://colleenriddle.com/events
I'm also leading a "Live, Llama & Prosper" online event. We will be teaching simple, daily wellness tips to support your mood, energy, muscles, digestion and overall wellbeing. In 12 days you will have the confidence and knowledge to better support yourself every day moving forward! It's free to participate; all you need are these essential oils 12 powerful essential oils. Reach out with any questions.
Interested in ways to support your wellness with chemical-free options? Click HERE!
A few years ago, whenever I got stressed and too busy I used to do this thing that blows my mind now.
I used to be in the “ignore it and push through it” club. By that I mean, I’d take the stress/overwork hit, but just keep going.
I’d tell myself: “I’ll deal with this later.”
And I was super proud of myself – because you know what? I could take it.
But even though I was able to handle the actual work … I didn’t always manage the stress.
Well … guess what?
Eventually, one way or another, you end up having to deal with it.
You can end up getting sick, having headaches, getting injured, or feeling burned out.
If you’re also in the “push through it” club … you may want to consider jumping over into the “self-care club” instead … because that’s where the real power is.
Now, this doesn’t mean you have a pass on your responsibilities … it just means you’re listening to your body and managing your stress levels along the way.
Here are 7 things you can do to help you not only stay on track… but do it in a more sustainable way:
- Take a breath.
When you’re stressed/busy, taking just a few minutes for controlled, mindful breathing can help your body’s stress control system do its job. I use essential oils paired with deep breathing and it's like magic. - Move your body.
This is one of the best stress-relievers out there! Exercise works on a hormonal level to help you feel calmer, less stressed, and more relaxed. - Get a new perspective.
Studies show that spending time in nature (just a few minutes) can help cut stress. - Upgrade your nutrition & hydration.
Stress can make you crave high-calorie foods that contain a LOT of sugar and fat. This can make you feel tired, blah, and sluggish. Upgrade your choices to include nutrient-dense whole foods that help you feel better. Adding a shot of NingXia Red can help support blood sugar levels as well as provide massive antioxidants. - Make time for recovery (aka sleep).
When you sleep, your body is helping you recover from yesterday so you can be rejuvenated to tackle tomorrow. Make sure to go to bed early enough so you can get 7-8 hours of sleep every night. - Build a support network.
Having people around you (in-person or virtually) who hold you accountable is everything! (Our FB group can be a good place to start: https://www.facebook.com/groups/wellnesswithcolleen/ ) - Feed your mind.
Make sure you get a steady diet of positive input – whether it’s listening to inspiring podcasts and audiobooks, reading self-development books, or learning about fitness & wellness … it can keep you motivated and moving forward. Also try meditating for at least 5 minutes a day.
It’s the little things you do every day that will have the biggest impact on your energy, resilience, fitness, and health! I'd love to hear if you do any of these tips OR if you are going to try a specific one.
Interested in ways to support your wellness with chemical-free options? Click HERE!
Maybe you’ve heard this saying:
“You are only one workout away from a GOOD MOOD.”
It’s SO TRUE – a workout can rev up your body’s feel-good hormones, give you a mental break, and shift your focus. Which makes it a great way to turn your day around!
A few days ago, I sent you an email about how everything is connected – your sleep, activity, food choices, stress, and so much more.
You can read it here: https://colleenriddle.com/blog/30890/the-real-cause-of-your-cravings-
Anyway, I mentioned how if you’re having an “off” day in one area, taking ONE GOOD-FOR-YOU ACTION can turn it around into an “on” (or at least better) day.
A quick workout is one of the fastest ways to help with that – in just a few short minutes.
Here are 5 quick ways to get your heart pumping in just 10 minutes!
10-Minute Feel-Good Workouts:
Cardio Walk: Lace up your kicks and go outside for a quick 10-minute walk. Or hit the treadmill/elliptical for 10 minutes.
Strength Circuit: Repeat for a total of 10 minutes: 10 squats, 30 seconds “pretend” jump rope (or march in place), 10 pushups, 30 seconds jumping jacks, 10 lunges (each side), 10 bicycle crunches (each side), 10 glute bridges, 30-second break.
Dance It Out: Turn on your favorite music and have a dance party.
Aggression-Relieving Session: Alternate kickboxing moves – 30 seconds of punches with 30 seconds of kicks, 30 seconds off, for a total of 10 minutes.
Cardio Cleaning Session: Set your timer for 10 mins and GO for a fast & furious chore session. Don’t get distracted. (This one isn’t as fun as the options above … but on the plus side, you’ll knock off a few things from your to-do list.)
As you can see, you don’t need any special equipment – you just need some focus, good music, and boom! You can turn your day (& mood) around. We'd love to know if you try any of these ideas. Hop on over to the Facebook Group after you try and tell us!
Have a fantastic day!
p.s.
If you haven't taken my survey yet, I'd greatly appreciate it! I'm working on ways to better serve my wellness community by designing programs that are tailored to your needs. Thank you! https://www.surveymonkey.com/r/Q7NC798
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!
I have a riddle for you …
What’s an activity that:
- between 200-500 million people across the world engage in,
- has tripled in popularity over the past decade, and
- is believed to improve your wellness, focus, energy, and mood?
Plus, studies show it can help alleviate back pain … improve enzymes in your brain to help fight Alzheimer’s … and even make your sex life better.
Some athletes use it to improve their performance.
It can also be perfect for helping you to cope with that extra stress that pops up during the holiday season, which will soon be in full swing.
If you guessed meditation … you’re right!
Meditation is a GREAT tool to help you become more mindful – which we’re focusing on a lot this month.
That’s because when you’re MINDFUL it basically means you are PRESENT and AWARE – which plays a huge role in your results, motivation, and even your workouts.
Having a meditation practice is a lot more mainstream today than it was 10 years ago.
In fact, almost as many people in the US meditate as do yoga (a little over 14% each).
Researchers are still investigating exactly HOW it works, but we do know that besides slowing down brain waves …
meditation helps you grow more gray matter in your hippocampus (which is linked with improving your mood & focus and slowing down age-related decline in cognitive functioning).
It’s definitely worth considering adding meditation to your wellness/fitness toolkit!
It’s easy to get started – just sit quietly in a comfy chair for a few minutes with your eyes closed, focusing on your breath and feeling your belly and chest rise and fall as you inhale and exhale. That’s it.
Try doing that for a few days, gradually increasing your time as it feels right. I add essential oils to help me deepen my focus.
Or you can use an app – there are dozens out there! (10 Percent Happier, Insight Timer (free, this is the one I use), Calm, and Headspace.) Also, my team put together a text series using Deepak Chopra's guided meditation 21 day series. This is how I started meditating, and it's amazing! Just text: CALM to 801-405-9525 and you'll receive daily text to the guided meditations.
At Elite Physique, we believe fitness is a mind-body experience. We work with clients to develop strategies for living their best life.
Live today with intention! If you haven't download my latest free Ebook all about focusing on mindfulness, grab it here:Mindfulness Workbook
Yours in health,
Colleen
Join my Facebook Group for more wellness info! Wellness With Colleen
Interested in ways to support your wellness with chemical-free options? Click HERE!
