The Magic Formula for Success....

The Magic Formula for Success....
Are you ready for the secret to body transformation success? (This secret actually contributes to almost EVERY kind of success.)
 
It’s that the BASICS will get you (at least) 90% of the results you are looking for!
 
The quality & quantity of foods you eat … how much & what kind of movement you do every day … how much sleep you get …  how much stress you’re under.
 
They all add up to SUCCESS.
 
“The big secret in life is there is no secret. Whatever your goal, you can get there if you’re willing to work.” – Oprah Winfrey.
 
The best thing about all of this is this: every single one of the basics impacts the OTHER basics.
 
They work synergistically to not only help you FEEL BETTER, but also reach your goals.
 
This is what I’m talking about (just one example!):
 
  • When your nutrition is dialed in …
  • You have more energy to exercise, which helps
  • Boost your mood and relieve stress, which makes it easier to 
  • Get a good night of sleep, which helps
  • Balance important hormones that help you stay feeling full & satisfied, which
  • Makes it easier to keep your nutrition on-track.
  • And around it goes!
Getting your basics in line helps you feel vibrant, focused, refreshed, and motivated.
 
In fact, if you’re NOT feeling those things, it’s a sign that at least one of your “basics” is out of whack.
 
What steps can you take TODAY to cover your basics? 
 
It really does make all the difference – especially when you’re at a sticking point in your program.
 
If you are ready to make your results a reality, I’m here to help with a proven program. And of course, I help you to really nail those basics! My 28-Day Total Body Transformation Challenge starts Monday, May 3rd. It’s guaranteed to get you feeling great (literally I have 100% money back guarantee!)! You’ll get accountability, daily emails to keep you on track, proven workouts for success, full meal plans, delicious recipes, and more. You deserve it….click HERE to register and use coupon code “Iamready” to get your 10% off discount! This one decision can help you feel energized and strong headed into Summer!
 

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

Boost your workout with this one simple tip!

Boost your workout with this one simple tip!
πŸ”₯Ready for a quick tip for boosting your workout results that works for ALL levels?!
It can improve your fitness, rev up your calorie burn, AND can also help you break out of a plateau if your results are stalling.  
πŸ’ͺIt’s INTERVAL TRAINING – and even though it sounds intense, you don’t have to be a seasoned exerciser to add it into your routine.
πŸ’‘PLUS – it has all the potential health benefits of regular workouts:
● Improve cardiovascular fitness
● Lower your heart rate and blood pressure
● Reduce blood sugar levels
βœ…One of the easiest ways to experiment with interval training is to simply add in a few bursts of higher intensity work during your regular cardio workouts. 
If you’re walking, pick up the pace for 30-60 seconds, and then slow back down to your normal “moderate” pace to recover, and repeat. 
⏱A good ratio to shoot for is 2:1 of intense to easier work. That would translate to picking up the pace for 30 seconds and then slowing down for 15 seconds.
I design my strength training workouts with bursts of cardio in between weights (like Kettlebell swings, High Knees, Skater Hops, etc).
And there’s even MORE good news – if you’re adding intensity to your workouts, you don’t have to work out as long!

πŸ’ͺ
If you want effective, fun, and quick workouts plus an entire 28-Day meal plan, 67 recipes, accountability coaching, dining out guide, daily inspirational emails and more, join my 28-Day Total Body Transformational Challenge starting May 3rd! Check it out HERE!
Do you already do interval training? 
πŸ‘‡πŸ‘‡
Interested in ways to support your wellness with chemical-free options? Click HERE!

Is this ONE thing causing back pain?

Is this ONE thing causing back pain?
πŸ’₯ Are you guilty of this?! I am…
When we think of injuries, we usually picture something that “happened” like a sprained ankle or pulled muscle.
But many injuries are actually caused by years of bad posture. This is me....after years of sitting on the side of a pool deck hunched over combined with years of swimming...hello rounded back! This led to issues with my shoulder (and of course the over-use of all "said" swimming, LOL). Where are my fellow swimmers?πŸŠβ€β™€οΈ Do you have a rounded back?
One of the BIG causes of that is carrying a purse, briefcase, or a bag on one shoulder!
When you carry weight on one side all the time, you can end up compensating by rounding your spine to the opposite side in order to compensate. (Seriously, start watching people carrying bags and you’ll see what I’m talking about!)
This does NOT mean you can’t carry a bag with you.
BUT … if you are going to carry weight on just one side (we all have our favorite sides), there are some protective measures you can take. Do this:
βœ…

Be mindful of your posture.

βœ…
Stand tall and draw your shoulders down and back away from your ears to take the load off your rounded shoulders.
βœ…Engage your abs and upper back muscles.
βœ…Switch sides often.
βœ…Strengthen your core to help you keep an upright posture.
πŸ‘‡Did I miss anything on my list? Let me know in the comments!

p.s.
If you need help strengthening your core, I have a FREE 5-Day Stronger to the Core Challenge that's perfect! https://colleenriddle.com/landing/stronger-core-challenge

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

7 Warning Signs You Have a Weak Core

 
I’ve got an eye-opener for you today. It’s all about warning signs that your core muscles are getting weak.
 
This is HUGE for your fitness & wellness because your core muscles are some of the most important in your body.
 
They support your spine and your internal organs, and they power almost every movement you make. 
 
The problem is, our lifestyles work against having a strong core – and over time your muscles can get weaker without you even realizing it! This can set you up for poor posture, injuries, aches & pains, and more!
 
Have you noticed any of these warning signs?
 
7 Warning Signs You Have a Weak Core
 
1. You have to use your arms to help you get out of bed or out of a chair. This one can be super sneaky because you can do it subconsciously.
 
Here’s a test to try right now: sit down in a chair, wait a few seconds, and then stand up. Did you automatically reach out to grab a table, desk, or even put your hands on your thighs to push you up?
 
Here’s another test to do first thing tomorrow morning: when you are still lying in bed, pay attention to how you get up. Do you use your hands to push you into a sitting position to get up?
 
Both are signs your core could use some strengthening! 
 
2. You notice you’re slouching when you’re driving or at your desk. This is another one of those subconscious signs.
 
The more (and longer) you sit, the more you’re apt to slouch. It only makes sense because over time your muscles get tired of holding you up!
 
But this can make it harder for your lungs to expand when you breathe … it can make pretty much all of the muscles in the front of your body become tight and inflexible … and can make you feel fatigued and even depressed!
 
And eventually, it can even lead to weakness.
 
3. Your balance is off. Your core muscles help keep you stable, especially if you have to make any sudden moves, stand on one foot, or do anything that involves rotating or twisting.
 
Try standing on one foot for 15-30 and then repeat on the other side. 
 
If you find yourself wobbling, try this: think about “zipping up” through your core muscles while you stand on one foot. Did it help? (Make sure you breathe! More on that below.)
 
4. You feel weak or off-balance when you do certain movements like a throw or kick. 
 
When you move with force, your core fires up to keep you stable – especially during unilateral (one-sided) motions.
 
Not being able to generate much force is a sign your core is weak.
 
5. Your plank form is off. Having a hard time getting into a proper plank position is a BIG sign your core is lacking strength!
 
A plank requires that your entire body is in proper alignment. That means you’re in a straight line from the top of your head to your heels. 
 
Your shoulders, back, and butt should all be neutral (not hunched, lifted, or sagging), your neck should be long and strong, and your legs engaged. If you’re having difficulty, it means you might have some imbalances in those muscles.
 
NOTE: Holding a plank in improper form can actually reinforce any weaknesses/imbalances you have, so finding that “perfect” form is VERY IMPORTANT.
 
6. You hold your breath when you do planks and other core exercises.
 
This matters because of a muscle deep inside your body – your diaphragm! Not only does your diaphragm play a key role in your breathing, but it also works with your deep core muscles.
 
If you can’t breathe and hold a plank (or do other core exercises) at the same time, chances are it’s because your core muscles are weak.
 
This is just one reason why coaches always cue you to breathe. :) 
 
7. Your hip flexors/legs get tired when you are doing ab & core exercises like bicycles or bird dogs.
 
When your core is weak, your body can recruit other muscles to do the exercises! 
 
If you notice that happening to you, focus on 1) engaging your core, 2) moving more intentionally, 3) breathing, and 4) modifying the movement by going more slowly or shortening your range of motion until your core is stronger.
 
Paying attention to all of these warning signs can help you build a strong core that supports your body for a healthy, active, and fit life!

And the best part is that you’re never alone! We’re here to help you in your wellness journey! If you'd like my FREE download of my 5-Day Stronger to the Core Challenge, 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!

Colleen's Tuesday Tip: Short on time for a workout?

Do you sometimes skip a workout because you are too busy and don't feel like you have time? Listen to this tip and implement into your life...especially during the holidays! 

Shoot me a message and share with me your favorite quick exercise!


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