How to reset your metabolism (Naturally)

How to reset your metabolism (Naturally)
Ready for a quick list of actions you can take starting TODAY that will help you reset your metabolism naturally?

The secret is to upgrade your self-care. (Sorry, I’m not talking about hitting the spa for “you” day, although that's important too! See bottom of the blog :-))

That’s because your healthy metabolism depends on your healthy daily habits.

Here are the 5 pillars to focus on when it comes to naturally rebooting your metabolism:
  • Exercising, including using weights & doing higher-intensity workouts at least 2x a week
  • Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal — and eating at regular times throughout the day
  • Sleeping 7-8 hours every night
  • Being more active in general — not only does this burn more calories, but it also “primes” your body to release more fat-burning enzymes
  • Have an outlet for your stress — whether it’s meditation, exercise, hobbies, or talking it out with a friend
THEN… once you get your habits squared away, you can start adding a few “extras” to give you a little boost:
  • Be diligent about drinking at least 8-10 glasses of water a day
  • Add spicy foods to your weekly rotation
  • Drink a moderate amount (1-2 cups) of unsweetened coffee or green/oolong tea a day 
  • Get your vitamin D levels checked because low levels are linked to less energy and a slower metabolism.
Naturally resetting your metabolism is like doing a “reset” on your health and fitness, from the inside out!

I hope this info helps you move closer to your goals. đźš€


PS… Are you ready to make a real change in your health? My 28-Day Total Body Transformation can take you from blah and exhausted to empowered and energized with a proven plan. You can learn more by visiting my website: 28 Day Program

PPS....If you are local and want some pampering self-care and fun girl time, I'm hosting my monthly Inspired Self-Care event this Thursday. Click here for more details and to RSVP.

Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Creator of the Fit Pickleballer's Injury Prevention Program (coming soon)
Join my Facebook Group for more wellness info!  Wellness With Colleen
850-598-7263


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

7 Habits that Wreck Your Metabolism

7 Habits that Wreck Your Metabolism
There are probably a few things in your life that you’d like to slow down… 
 
But when it comes to your metabolism? Probably not.
 
Unfortunately, there are plenty of sneaky ways we slow our metabolism down — here are 7 of the most common metabolism saboteurs:
 
1, You don’t eat enough
 
Your body is smart! When you regularly eat less fuel than you burn, your body can make itself even more efficient by lowering how many calories it needs.
 
This can happen if 1) you exercise a lot and don’t ramp up your food intake to match it; 2) you undereat every day, or 3) go on a lot of diets.
 
2. You skip meals
 
Research shows that eating regular meals throughout the day is linked with a greater “thermic effect of food” – i.e., more calories burned after eating. 
 
Plus, eating on a regular schedule helps your body manage its blood sugar levels, which is a biggie when it comes to your health.
 
3. You don’t lift weights
 
Strength training helps boost your metabolism in a couple of different ways.
 
Over the long run, it helps build muscle, and muscle tissue burns more calories at rest than fat tissue.
 
But it also has an immediate benefit: it raises your metabolism for hours after your workout is finished.
 
4. You slack on your sleep
 
Not getting enough sleep is like a triple whammy on your metabolism.
 
  • When you’re tired you’re not as active, which means a lower daily calorie burn
  • You tend to eat more when you’re sleep-deprived because it messes up your hunger hormones and makes you crave high-calorie foods
  • Your body has a harder time managing blood sugar levels when you’re low on sleep, which can make you store fat
5. You sit all day
 
Being sedentary – i.e., not getting up to move around every half-hour or so — is linked with a slower metabolism. Time for that standing desk!
 
6. You don’t eat enough protein
 
Not only does protein keep you feeling full after you eat it, but it also helps you build metabolism-boosting muscle.
 
Plus, digesting it burns more calories than digesting carbs or fat.
 
Some guidelines: aim for between .73 and 1 gram of protein for every pound of your weight (1.6 and 2.2 grams per kilogram of your weight). 
 
7. You get stressed out a lot
 
It’s true! Stress can LOWER your metabolism.
 
An Ohio State University study found that women burned fewer calories after they ate a high-fat meal when they were stressed.
 
Just another reason it’s so important to have a plan to regularly blow off stress, like working out, meditating, or relaxing hobbies!
 
How many of those rang a bell for you?
 
If you know you need some support revving up your metabolism and creating healthy habits, my 28-Day Total Body Transformation program can help you go from feeling blah and sluggish to confident and energized in just 28 days!
 
I'm here to support you in any way, just respond to this email if you want to chat or have any questions! I hope you have a wonderful 4th of July!
 
"I have lost 15 lbs during the 28-day program. The biggest thing is realizing that I in fact wasn’t eating clean at all & you gotta move daily! I’m now enjoying fresh, organic choices vs anything over sauced or breaded. My fridge is full of beautiful colors, and I have lots of energy. Thanks Colleen, I know you love what you do!" - Tammy M.
Interested in ways to support your wellness with chemical-free options? Click HERE!

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!

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!

The real cause of your cravings...

The real cause of your cravings...

Just popping in with a little check-in! 
 
How are you doing today? 
 
How did you sleep last night … have you gotten in any workouts this week … are you focusing on whole foods … and how is your mood?
 
I’m asking because all of that is RELATED. 
 
When just one of those things is out of whack, it can throw everything else out of whack right along with it!

  • A bad night of sleep can throw your hunger hormones out of balance, making you feel hungry … even if you’ve eaten enough
  • A stressful day can leave you exhausted and craving comfort foods (and tempt you to skip your workout)
  • Lack of activity can drain your energy and also leave you tossing and turning
  • Eating too close to bedtime can make it hard to sleep
  • And on and on and on!
So … if you’re having one of “those days” … try taking a step back to look at the bigger picture – and then take ONE ACTION to help you feel better (and get back on track).
 
Some ideas:
 
  • Go outside for a brisk walk and fresh air – or make time for a workout 
  • Take 5-10 minutes to sit in a quiet space and do breathing exercises (I grab a favorite essential oil to enhance this)
  • Make sure your next meal is healthy & made of whole foods (including veggies!)
  • Double-check your water intake for the day
This can be like hitting the “reset” button on your day and will help you make better choices moving forward.
 
What’s ONE action you can count on to RESET your day? Keep this in your back pocket in case you need it! Message me if you use one of these this week!
 
Having a “big picture” viewpoint can make all the difference in your fitness/wellness – and it’s just ONE REASON why working with an experienced coach can help you get the results you want!
 
Not only will you have a complete roadmap to success, but also the accountability, support, motivation, and experience to help you feel great every step of the way.
 
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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