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!

Boost your workout with this one simple tip!

Boost your workout with this one simple tip!
🔥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.  
💪It’s INTERVAL TRAINING – and even though it sounds intense, you don’t have to be a seasoned exerciser to add it into your routine.
💡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
✅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!

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