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. ðŸš€


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!

8 reasons to work out that AREN’T weight loss

8 reasons to work out that AREN’T weight loss
A while ago I conducted a non-scientific (but still eye-opening!) poll.

I asked a bunch of people who had a regular workout routine WHY they exercised.

A lot of these people were in their 60s, 70s, and beyond, and most of them had been working out for decades.

Their answer: The mood and mental health benefits! 

There is REAL science to back that up. We usually associate cardio with lifting your spirits, but it turns out strength training is also a MAJOR mood and mental health booster.

Studies show that strength training can help with:
  • Less anxiety
  • Lower depression
  • Sharper thinking
  • Better memory
  • More energy & less chronic fatigue
  • Better sleep
  • More confidence and self-esteem
  • Plus an even longer list of physical health benefits
Still, if you’ve never tried strength training before, getting started can seem a little intimidating. That’s why in my 28-Day Total Body Transformation I make it simple and ease you into workouts you can handle.

It’s the perfect way to lose fat, increase energy, and feel more confident — even if you are short on time balancing all your "to-do's." It's time to put yourself at the top of your list!

Check out my 28-Day Program here <<

"When I first heard about Colleen's program, I thought I didn't have "time" for another program. I read more about it and realized it was different and easier than most programs that are out there. I changed some major bad habits in just 3 days into the program that I thought for sure I wouldn't be able to do. I love the new habits I've created and still going strong; they are really lifelong changes. Who knew! Colleen did!"-Melissa 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
 
REFERENCES:
www.unm.edu/~lkravitz/Article%20folder/RTandMentalHealth.html
Interested in ways to support your wellness with chemical-free options? Click HERE!

7 Reasons to Build More Muscle

7 Reasons to Build More Muscle

I probably don’t have to ask you if you’ve ever thought about “losing weight” or “burning fat” — but how often do you think about building muscle?

If you’re like most people, you probably don’t give your muscles much thought until you go to pick up something heavy or throw on a bathing suit. 

But here’s a surprising fact:

Although the idea of building muscle is typically linked with how we look, your muscles are closely linked with your overall health – and also with the aging process.

In fact, Dr. Gabrielle Lyon states that muscle is the, "Organ of longevity," and says if you have healthy skeletal muscle, "Your chance of surviving nearly anything and everything that happens to you is exponentially greater." She also says that, "We are not over-fat, we are under-muscled."

Here are 7 reasons to build more muscle, starting right now:

1. You start losing muscle around the age of 30. 🤯

Yes, you read that right. On average, people lose around 3%-8% each decade… and then it speeds up after you turn 60.

The sooner you get started on building your muscle “bank,” the better! 

Muscle loss is one of the top causes of disability for older people – they become too weak to live alone and are more prone to falls and injuries.

2. You’ll build stronger bones.

Did you know that many people start losing about 1% of their bone mass PER YEAR after the age of 40? 

Stressing your bones (when you’re doing it in a healthy way through strength training!) will help boost your bone density and cut the risk of osteoporosis and fractures when you get older.

3. It can help you manage chronic conditions.

Lifting weights can help you cut back on symptoms of arthritis, chronic pain, heart disease, depression, diabetes, and obesity.

4. It can help with fat loss.

If you’re trying to lose weight, strength-training workouts are an important tool – and they can help you keep (and maybe even build a little) muscle as you get leaner.

5. It can help sharpen your thinking.

Studies link regular strength training and aerobic exercise with better brain function. 🧠

6. It’ll improve your quality of life.

Your everyday activities get easier – starting ASAP! Plus, it can improve your balance and protect your joints from injury.

7. It helps you keep your balance.

Again, this can help you avoid slip & fall accidents now and as you get older.

Plus… having toned muscles is great for your confidence and energy level! 

If you’re ready to get serious about your health and fitness, my 28-Day Total Body Transformation program gives you a proven approach.

With my 28-Day Program, you can expect to: 
  • Increase energy levels
  • Build muscle
  • Improve brain focus & mental clarity
  • Naturally balance blood sugar & eliminate cravings
The sooner you get started, the sooner you’ll start feeling (and seeing) results. You can check out what others have to say and more details here: 28-Day

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!

8 Ways to OWN IT!

8 Ways to OWN IT!

This month we’re focused on taking BIG ACTION toward our goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY…

It’s taking PERSONAL RESPONSIBILITY (aka practicing resilience, mental toughness, or whatever you want to call it)!

These actions will step up your self-care game AND help you reach (& exceed) your health and fitness goals.

8 Ways to Own Your Outcome/Practice Personal Responsibility
 
  1. Hold yourself accountable. When you “own your outcome” and take personal responsibility for your life… your decisions, actions, and how you spend your time take on a whole new meaning.
So, when you tell yourself you are going to do something, DO IT. The more often you do this, the easier it gets… and the more progress you will make! 

  1. Ask for help if you need it. This is a big one because asking for help requires pushing your ego to the side so you can move forward, faster. 
  1. Don’t compare yourself to others. We all are born with different strengths, challenges, and gifts. Comparing yourself to others robs you of the ability to express and build on what’s uniquely YOU!

    Definitely let other people inspire you… but also let your own gifts shine because you never know who YOU will inspire.

  2. Expect the unexpected and, when it happens, don’t let it derail you. It’s pretty much inevitable that at some point you’re going to fall off track… so plan for it!

    There will always be obstacles – the key is to not let them stop you. They give you a chance to grow and learn. New levels, new devils.

  3. Strengthen your inner circle. When you’re close with people who are working toward the same things you are, it will help motivate and inspire you. It can also provide valuable support when things get tough.

  4. Take care of your body. When you eat healthy foods, get enough exercise, sleep well, manage your stress, and do all the self-care things, it gives you the energy you need to not only REACH your goals … but also live a more full and active life.

    And that’s what it’s all about, right?

  5. Take action (even when you don’t feel like it). You’re not always going to “feel like it.” And that’s completely normal. Do it anyway, because, in the long run, those micro-commitments you make to yourself aren’t really “micro” at all. 
  1. Focus on the positive. Check your inner dialogue… and when it turns negative, course correct ASAP so you don’t end up derailing your progress. (Or worse, quitting altogether.)
Another way to take personal responsibility? Work with a coach to help you stay focused on the exact actions you need to take to get results. 

If you’re an over 40 year old woman struggling to make your health a priority because you are taking care of everyone else, consider this a sign!  If you want to see if my 28-Day Program could help you finally lose the weight and feel like your old self again 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!

p.s.
If you haven't downloaded my free "7-Day Resilience Checklist" grab it today to help you build your inner strength!

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 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!
 
Read Older Updates