I used to skip the cooldown until I learned this...

I used to skip the cooldown until I learned this...
This month I’m talking about simple things you can do to boost your results …
And this one is surprisingly effective.

It can help you “hack” your way to less stress, happier moods, and better workout results (plus less soreness).

Here it is: Don’t skip your post-workout cooldown or stretches! 

Your cooldown has powerful implications for your health … right down to your central nervous system. 
I know you’re busy and want to jet off when your workout is over, but it’s absolutely worth taking a few extra minutes to wind down after your workout.

I take a deeper dive into your cooldown in my latest ebook, The Ultimate Post-Workout & Recovery Guide. Get a FREE copy here: https://colleenriddle.com/landing/post-workout-recovery-guide 

What you do during your cooldown will depend on your workout, but here are some basic guidelines:

COOLDOWN PHASE #1: 
→ If you just did a cardio or high-intensity workout, spend at least 5 minutes gradually returning your heart rate to normal by slowly reducing the intensity of your movements (walking, cycling, etc.).
This can help stop blood from pooling in your extremities, which can make you feel dizzy, lightheaded, or even faint.
→ If it was a strength-training workout, hop on an exercise bike, treadmill, or elliptical for a short, moderate-intensity session to help avoid post-workout soreness. Be sure to bring your heart rate down gradually.

COOLDOWN PHASE #2:  Where the real magic happens!
After exercising, your muscles are warm and pliable, which makes it a GREAT time to work on your flexibility.

Stretching helps:
  • Prevent soreness
  • Improve mobility
  • Improve your posture
  • Improve flexibility & your range of motion
  • Cut your risk of injury
  • Increase blood flow
  • Relieve tension and stress 
  • Promote relaxation
Not to mention the fact that it just plain feels good to stretch after a workout!

If you normally skip your cooldown, try it for a few weeks and see if you notice a difference. 

At Elite Physique Personal Training, I love helping people over 40 move better, feel better, gain more confidence, and get their energy back!

My 28-Day Total Body Transformation program can help you lose fat and build muscle with effective workouts and meal plans that work WITH your body, not against it. You can check out more info HERE.

I ran into a client last week at a community event. He did my 28-Day program earlier this year. He's continuing to lose weight because he learned how to create sustainable, healthy habits that stick (and he doesn't feel deprived). Nothing warms my heart more!!

Here's what he sent me when he completed the program......
"I participated in the 28-day total body transformation challenge. She was there for me 100% even when I wanted to give up. Her positive vibes and gift of motivation truly got me through the tough times. I would recommend this program for anyone! It helped me drop about 8lbs; I had to buy new belts, and I feel fantastic!-"Rob G.
 
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!

MORE isn't always BETTER!

MORE isn't always BETTER!
Controversy alert! I’m going to say something you won’t hear from a lot of personal trainers.

I hope it gets you fired up – especially if you’ve been struggling. 

I know you’re busy juggling a ton of day-to-day responsibilities … 

And at the same time, your wellness goals are really important to you.

After a while, you can start to feel like a failure if you aren’t “crushing it” every day.

In our culture, we’re all about GO BIG or GO HOME … NO PAIN/NO GAIN … ALL-IN, 24/7.

Guess what? 

That mindset doesn’t work over the long run. Or maybe ever.

It just leads to feeling burned out, exhausted, and like you have failed (again).

What if instead there was a SMARTER, more EFFICIENT way?

Well, I’m here to tell you there is. 

It’s called the MINIMUM EFFECTIVE DOSE.

In a nutshell, that’s doing as little as possible to get the most results.

It’s also the most sustainable way to create REAL CHANGE in your fitness and health!

(Note: this doesn’t mean you can’t go through short “go hard or go home” periods where you are super focused. But these periods should be balanced with less intense periods, too.)

Here’s a sample of what the least effective dose can look like:

  • Fewer workouts, focused on what really moves you forward
  • Shorter, more targeted workouts
  • Or fewer AND shorter well-designed workouts
  • Concentrating on the 3-4 healthy habits with the biggest payoffs
  • Knowing what convenience foods are actually good for you vs trying to make every meal from scratch.
There are SO MANY REASONS and SEASONS to try the “minimum effective dose” method:

  • When you’re feeling stressed
  • When you have a lot of responsibilities
  • When you don’t have a lot of time
  • When you’re just starting out … or coming back after a layoff
  • When you’ve just completed a big event (like a marathon)
  • When you’re coming back after an illness or injury
What exactly the “minimum dose” looks like can depend on a lot of variables – your gender, age, health/fitness status, likes and dislikes, available time, and on and on.

—> The key is, it shouldn’t feel like a burden or a drain … and it should deliver real, quantifiable results.

It can take some experimentation, but it’s definitely worth it!

Working with a qualified professional can help you find that sweet spot – so you can still get everything you need done in a day … AND get amazing results in your fitness/wellness. 

At Elite Physique, I help my clients rediscover wellness and create longterm, sustainable healthy lifestyles. Check out my 28-Day Program that will give you a blueprint to success. I also have a few personal training slots available if you are are interested, reach out.

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

No. 1 tip to avoid overwhelm

 No. 1 tip to avoid overwhelm


First of all: HAPPY VALENTINE’S DAY❤️! I hope you do something GREAT for your heart today.  Go for a walk, give someone you love a hug, breathe in the fresh air – anything that makes your heart happy. 

My hubby and I are going to to partner Yoga class! I'm so excited!

Today I’m going to share something really important that just might change how you look at your health & fitness. 

It’s a mindset trick that will make it EASIER for you to:

  1. Stick with the basics, 

  2. Avoid feeling overwhelmed, and 

  3. Take off some of the pressure you might feel about all things you think you “should” be doing.

Think back to the last time you had to teach someone something.

Maybe it was a new person at work … maybe it was teaching a kid to tie (or Velcro) their shoes … or maybe it was in an actual classroom.

How did you do it?

I’m guessing you didn’t overwhelm your student with EVERYTHING at once – or expect them to do it exactly right on their first (or second or third) try.

You probably started with the basics … at the very beginning … and then when they understood them, you added more info or actions. As a former third grade teacher, I learned this little tip over 25 years ago, and quickly realized that your healthy lifestyle habits are no different.

EXCEPT that we expect ourselves to be able to jump right into the deep end and do ALL the things from Day One.

(And do them perfectly.)

Not exactly a recipe for success – more like a plan for burnout and frustration.

A better approach: let yourself be like your student, and focus on 1-2 new habits and skills – actions that actually help you feel SUCCESSFUL.

And then add more when it’s time.

This could be: 

  • Starting with a few workouts a week that leave you feeling energized and stronger (vs. sore and exhausted)

  • Making changes in your meals and snacks to include foods that you love AND support your goals (vs. leave you feeling deprived with constant cravings)

  • Finding ways to fit self-care into your busy schedule (vs. always feeling like you’re behind and struggling to catch up)

Sounds pretty good, right? 

I help  my clients  create results that last a lifetime by focusing on the actions that actually WORK – for them, their goals, and their lifestyle!

I've helped hundreds of clients create sustainable, healthy lifestyles so they can have more energy, finally lose the weight, sleep better, and live an active, fulfilled life.

And I'd love to be part of your fitness/wellness team to help YOU reach your goals. 

If you’re still reading right now, it’s for a reason. You’re probably ready to make some kind of a change in your life … and that’s AMAZING. 

If this is you, let’s talk. We can figure out if I have a program that's a perfect fit for you!

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!

10 Benefits of Moving your Body!

10 Benefits of Moving your Body!
I want to talk about a “feel-good” topic that’s finally becoming a mainstream trend.
 
It’s BODY POSITIVITY … which basically means loving your body right this very minute – without any ifs, ands, or buts.
 
Because, frankly, your body is a miracle!
 
It deserves your care and respect because it works so hard to support you each and every day.
 
And one of the BEST things you can do to show your body that love and support is to MOVE it – regularly and intentionally. That’s why this month we’re taking a deep dive into all the wonders of MOVEMENT and how it impacts pretty much EVERY aspect of your life!
 
When you exercise regularly, your body just plain FEELS and FUNCTIONS better from the inside out.
 
BONUS: You do NOT have to spend hours a week working out to get these payoffs.
 
Here’s a list of just some of the many benefits:
 
  1. A longer life because you are less likely to die early from chronic disease. 
  2. Less risk of heart disease, metabolic syndrome, type 2 diabetes, and some cancers (including colon, breast, lung, and uterine).
  3. Better mood, less stress and anxiety, and improved mental health.
  4. Improved brain health (both the structure AND how it functions).
  5. Stronger bones and muscles.
  6. Better sleep (both quality and quantity).
  7. More satisfying sex life.
  8. Lower risk of falling down.
  9. Improved weight control.
  10.  Easier time quitting smoking. 
Doesn’t your amazing body deserve all that!? (ANSWER: Yes it does!)
 
I’ve got a LOT of great info coming your way over the next couple of weeks, including the answers to some of my most-asked questions! (If you don't follow me on Social Media, that's where I post a lot of extra tips and ideas.....Instagram: @wellnesswithcolleen FB: https://www.facebook.com/ColleenRiddle/)
 
But I have a question for YOU first: What is your biggest fitness / movement / health-related goal right now? Email me back and let me know!
 
Make it an amazing day!

P.S. If you haven't downloaded my free Time Crunch eBook, here's where you grab it. I put together a full book on tips and workouts ranging from 5 minutes-20minutes.  https://colleenriddle.com/landing/time-crunch-workouts


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

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!
 
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