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!

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!

Holiday Survival Checklist

Holiday Survival Checklist


It’s not just you — a study by Healthline found that when it comes to health and finances, not only do 44% of people think the holidays are “somewhat stressful”...

18% of them classified them as “very stressful”!

The good news?

You can conquer both areas – you just need a roadmap.
 
Thriving Through the Holidays Checklist
  • Make your plans TODAY.
    If you love last-minute shopping, leave a couple of small things undone, but get all the big things handled ASAP … and make packing or organizing lists if your holidays involve travel or entertaining.

  • Make time for movement EVERY DAY, no excuses.
    This will help you destress, sleep better, and boost your energy, metabolism, and immune system.
     
  • Eat till you’re satisfied (not stuffed!).
    Decide NOW that this will be your plan of action!

  • But still enjoy the “worth it” favorite holiday treats.

  • Make time for sleep. 
    A rested body & mind = better mood, less stress, and more vibrant health.

  • Go outside for some fresh air and sunshine every day.
    This is a proven stress-buster!

  • Create a fallback plan.
    I talked about this a few weeks ago but it’s worth bringing up again. Things will go sideways at some point. But when you have a plan, you won’t stress out when it happens.
When you boil your to-do lists down to the actions that really make a difference – and eliminate the things that don’t – it’s amazing how much you can accomplish...

WITHOUT the stress.

This is the same approach I use with my clients. We create a roadmap of the BEST actions that will propel them toward their goals.

Want to know how this approach can help YOU feel better, have more energy, and lose weight?

I have two openings for one-on-one personal training, and of course my proven 28-Day Program to jumpstart your wellness habits. For TODAY ONLY, in honor of Cyber Monday, I'm offering 20% off my 28-Day Total Body Transformation Program. Use code: itstimeforme and click HERE.

Here's what one raving fan has to say about the program: 
"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.

Here’s to less stress and more of what really matters!


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!

6 types of stress (which one are you feeling?)

6 types of stress (which one are you feeling?)
Do you remember Whac-A-Mole? 

You know, the arcade game where a mole keeps popping up in unpredictable spots and it’s your job to smack it on the head?

Well, that’s kind of like how stress works. 

Except you are the mole … and when stress gets out of control, every time you make a move, it keeps bopping YOU on the head.

This is why it’s SO IMPORTANT to have a plan to manage stress before it manages you. 

Because when stress is in control, not only do YOU feel out of control, but it’s tough to reach your goals. It can affect your sleep, your appetite, your relationships, and so much more!

I came across this list of 6 different kinds of stress a while ago and thought it was eye-opening. 

Since most of us deal with more than one kind of stress at a time, you can see how it really adds up to take a toll on your health!
  1. Physical stress: bad night of sleep, being sick, or hungry
  2. Mental stress: rough day at work, too many decisions to make, overwhelmed
  3. Emotional stress: feeling guilty, grief, anger, hate, frustration
  4. Social stress: disagreements with others, feeling lonely, etc.
  5. Existential stress: feeling hopeless, wondering what it all means, etc.
  6. Environmental stress: loud noises, unsafe surroundings, hot or cold temperatures, stuck in traffic, etc.
Creating a lifestyle that helps you prevent and manage those stresses will help you become more resilient – and can stop stress from getting in the way of your health.

PLUS: the same steps that help you manage stress will also move you CLOSER to your health goals.

That means finding ways to:
  • Get enough sleep
  • Move your body during the day
  • Eat a healthy diet 
  • Practice stress management techniques that work with you (meditation, prayer, journaling, yoga, breathing exercises, etc.)
Make time for YOU today! You deserve it.

PS: If you’re ready to take back control, my 28-Day Total Body Transformation program can help you create a plan that will help you conquer everyday stress AND reach your goals … while feeling great along the way.
Want to know more? Let's chat! Or you can 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!