Category Archives: healty moms

Increase this habit to drop the weight!

As I lay in bed trying to go to sleep I started wondering, “What am I going to write about this week?”  Then it hit me, “What about the importance of sleep and how it affects our health?”  About 1/3 of our adult life should be spent sleeping.  According to the CDC, 70 million Americans suffer from chronic sleep problems.  Sleep deprivation can compromise our mood, work, and most importantly our health.  Studies have shown that people who sleep less than 6 hours a night are more prone to obesity and a high risk of cardiovascular disease, and even diabetes.  For most of us, the culprit is stress, but other factors such as lack of exercise, alcohol consumption and caffeine can also be problematic.

If you enjoy caffeine, stop your intake 4-6 hours before you plan on going to bed.  Alcohol may help you fall asleep, but it affects your REM sleep (this is your most restorative sleep phase).  Exercise is the best medicine for relieving stress…sweat it out!  When all else fails, Mom was right, warm milk actually does help you fall asleep.  It has lactic acid in it which releases a chemical when warmed that triggers a natural sleep cycle.

Another way to combat sleep problems is through nutrition.  According to Lisa Tsakos, registered nutritionist with NaturallySavvy.com, foods that provide B vitamins promote wakefulness and improve your mood throughout the day while encouraging a restful sleep at night.  Whole grains, leafy greens, legumes, and lean meats are the best source of B vitamins.  If you don’t eat many of these foods, give Life Shotz a try.  They are filled with B vitamins (not to mention the Vitamin D and anti-oxidants!)  Many of my clients that are taking Life Shotz discover they are sleeping deeper and waking up more refreshed!

Finally, try to go to bed by 10pm every night.  Making these small changes can help you sleep soundly through the night.

Yours in health,
Colleen

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Filed under colleen riddle, Fat loss, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, Post pregnancy weight loss, sleep deprivation, stress, weight loss

Put YOU on Your Christmas List!

The season of giving is upon us, and it’s that time of year when you work all week then brave the crowds on the weekends.  As you create your list of gifts to pass out on Christmas Day I want you to look and see who is missing.  If you notice, the name that is missing most of the time is your own.  I want you to change that this year, and put your name on top of that list.  Then I want you to think about what gift you could give yourself that would make the biggest impact on your life.  Now I know some of you are thinking about new clothes, a day at the spa, or maybe even a new car.  All these things are fine, but I want you to think even bigger and deeper; more of an impact on your life.  I’m sure by now you have guessed it….the gift of health!  Now I’m not talking about a short term weight loss plan; I’m talking about health.  Health is a lifestyle and a lifestyle is not short term.  You may ask yourself, “Why do I want this as my gift?”  I could fill up page after page of reasons why you should, but that won’t help.  The reason lies within you already; you just have to find it. The reason may be in the mirror, or the reason maybe the in the little one’s eyes you tuck in at night.  Where ever you find your reason just know once you have found it, you are worthy of this great gift.  This gift is not for everyone, I wish it was.  But, if you decide to take this gift, it will change your life forever!  You will find a peace in yourself that you thought was gone.  You will be better prepared to handle whatever life throws at you, and you will be in a position to help others with the same gift.  No gift under the tree will have more impact than helping someone change their life for the better, and it all starts with the gift inside you first.  Have a safe holiday season, and here’s to YOUR GIFT.  I’m here to help in whatever way I can! 

Yours in health,
Colleen

P.S.

Check out this what this everday mom had to say about Life Shotz.

“Taking Life Shotz was a real life-saver for me. I used to fall asleep with my kids at 7:30. The emails would just pile up day after day, and I was gaining all sorts of weight. After I started taking Life Shotz, my energy level seemed to shift in a way I hadn’t expected. I felt that feeling of “being normal” in the night time, kind of like it was still mid-morning. This shocked me, as I was so used to just feeling like the bed had a magnet under it and was just pulling me there starting at about 6:30 p.m. or so! I just completed my fourth manuscript, lost 20 pounds, and have a clear complexion.” Click here to read the rest of her testimonial.

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Filed under colleen riddle, Fat loss, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, post pregnancy, Post pregnancy weight loss, weight loss

What’s Your Breaking Point?

The other day I was talking to someone about exercise and living a healthy lifestyle and they asked me, “Why do some people get it and others don’t?”  It got me thinking.  I believe it all boils down to people making a decision for themselves.  I can write blogs all day long listing the many reasons why someone should exercise, but until they make that commitment to themselves, the words just fall on deaf ears.  I have experienced this first hand with my husband, John.  Some of you may not know this, but he has lost 35lbs and has kept it off for 4 years (way to go Honey)!  I would gently encourage him (he might say nagged) all the time that he needed to lose a few pounds so he could be healthy.  But until he decided for himself he never made the changes he needed.  Sure he would drag himself to the gym just to please me, but his heart just wasn’t in it, and I could tell.  Then, the day came when I almost fell over, he said he was ready.  He had apparently bent over to tie his shoe and his pants were so tight that it made him uncomfortable.  He had gotten to his breaking point.   That point when you say, “No more, something has to change!”  So he bought himself a bicycle and never stopped pedaling.  He changed his eating habits and even went to the gym without me saying a word.  You could see the difference in his eyes, his heart, and his actions.  It’s funny how something as simple as tying his shoe was IT; not me telling (nagging) him to exercise.  I guess that’s one of the great things about life, you just never know what’s going to be that point when you stand up and say, “No more!”  Just know when you or someone you care about is ready, I’ll be here to help in any way I can.

Yours in health,

Colleen Riddle

AFPA Certified Pre/Post Natal Exercise Specialist

http://www.NewMommyMakeover.com

Colleen@NewMommyMakeover.com

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Filed under Fat loss, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, obesity, post pregnancy, Post pregnancy weight loss, weight loss

Winning at the game of Life

I have a friend who entered a 5k race last weekend, completed it, but did not win. Her post on Facebook said, “Will I ever win?” And she went on to congratulate the race winners. Like I said I know this person and I’m here to tell you she is already a winner in every sense of the word. Now did she win the race, no, but that’s not the point I’m trying to make here. She constantly gives of herself to help others in the community, she challenges herself to stay healthy, and she inspires others. This puts her on the podium of life’s winners every day! It’s not always where you finish in the race, but who you helped along the way. Remember last week I talked about your life being a marathon and not a sprint (In case you missed it, look below). In today’s fast paced society so much emphases is put on where you finish we sometimes forget to help others along the way. When we reach the end of our marathon what do you think we will be remembered for? The things that we collected along the way or by the positive changes we’ve made in someone else’s life? Ok, so how can you inspire others to be their best? First, lead by example. Become the leader that’s inside you by making positive changes in your life, and get your health in order. You’ve already started just by taking a few minutes to read this email. Second, find people around you that inspire others; watch and learn from them (my friend for example). Third, and maybe the most important, take action. This one can be tough because you don’t know where to begin. JUST START somewhere and you’ll be amazed; before you know it you’ll be making a difference and standing on that podium next to my friend.

Yours in health,

Colleen

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Filed under childhood obesity, colleen riddle, Fat loss, healthy children, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, obesity, post pregnancy, Post pregnancy weight loss, Uncategorized, weight loss

The Secret to Success

We all are looking for THE secret to weight loss and good health.   We see fit models on T.V. telling us about a new diet or revolutionary piece of equipment that is going to melt the fat away, or even worse the dreaded diet pill.   So we buy it, in hopes that with little or no effort we will look just like the model.  But in reality we use the product a few times and the fat doesn’t just melt away like they told you.  Frustration sets in; you stop, and end up with a garage full of equipment you don’t use any more.  What most of miss as we are running around looking for those magic solutions to our problems, is that the secret to our success lies within ourselves; not on T.V. or in a magazine.  That’s right the answer has been there the whole time.   We’ve been too busy looking for other people to come up with the solution we forgot to look in the mirror.   You know the saying, “If you want to hide something put it in plain sight.”   Drum Roll….the secret to your success lies in the decisions you make every day.   Those little ones that you think don’t matter.  Guess what they ALL matter!  That coke you grab instead of water, the piece of cake at the office party, the fast food you pick up because it’s easier than cooking, or skipping a workout.  Now these decisions by themselves may not seem like a big deal.   Will they harm your health the next day, probably not.  But one day in the future all these tiny decisions you made will catch up leaving you unhealthy and unhappy.  You will look in the mirror and wonder what happened.  There was not one big decision that led to where you are now.  If it was that easy, of course you would have made the right BIG decision, this is your health and who would intentionally make a bad decision when it comes to your health?  Fortunately all is not lost, there is still time to work on making the right choices and this is where education and some consistent good decision making will come in.  Now I’m not going to sit here and say it will always be easy.  Life just isn’t that way.  But we are talking about your health; this is the most precious commodity you have.  No matter how much money or fancy “things” you have, if your health goes you may not be around to enjoy them.  Your life is not a sprint it is a marathon, but it’s a great marathon.  I want to help you enjoy the journey.  If I can help please let me know.
Yours in health,
Colleen

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Filed under Fat loss, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, obesity, post pregnancy, Post pregnancy weight loss, weight loss

Stress Test

Slow traffic. Screaming children. A job interview. A crumbling marriage. Any of these could be a stressful situation. We all face stress in our lives, and some days are more stressful than others. Stress can take its toll on our physical and mental health. Learn more about stress and its effects by taking this multiple-choice quiz.

Stress Test

Now that you had a chance to gauge your stress level here are 4 easy ways to help reduce it.

1.  Exercise:  Surprise, surprise….yes I recommend exercise!  Aerobic exercise or strength training can greatly reduce your stress level.  Natural endorphins (feel-good hormones) are released when you exercise.  It’s also a time where your brain can focus on something other than your worries.  You can get in tune with the movements of your body, your breath, and your muscles.

2.  Sleep:  One of the most common reasons for stressful behaviors is lack of sleep.  I know as moms this can be a great challenge!  If you aren’t getting the proper amount of sleep, your body doesn’t have time to recover from the day and therefore can feel tired and sore. This tired and sore feeling can cause physical and mental stress throughout the day, making anxiety more prevalent.

3.  Eat right:  Another surprise, huh?!  If you are feeling stressed and overwhelmed it’s easy to reach for the quickest (which tends to be the fattiest) food.  Try to plan ahead by cutting up fresh fruits and vegetables and grilling extra chicken breasts on the weekend to have ready to throw on top of salad or into a wrap.  Trust me you will feel so much better eating something healthy, than the greasy, to-go foods.  I know personally if I eat badly when I’m stressed, then I feel fat AND stressed….not a good combo :-)!

4.  Relax:  Many people are so focused on work, family, and other responsibilities that they forget to relax. Relaxation techniques such as meditation and massage therapy have long been known to reduce stress levels. People often forget that relaxing is a part of a healthy lifestyle and by skipping this aspect, people often cause more stress and feel the effects of stress more profoundly.  So just BREATHE!

Hope you find these tips helpful.  I’m here for you, just let me know what I can do to help!

Yours in health,

Colleen

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Filed under childhood obesity, colleen riddle, Fat loss, healthy children, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, obesity, post pregnancy, Post pregnancy weight loss, weight loss

Weight-loss Pills, are they Worth It?

I was watching the news last night and there are two new weight-loss drugs up for review with the FDA.  This fact did not surprise me.  What did surprise me is that one of the drugs contained some of the same ingredients that were in Fen Phen.  This was the weight-loss drug taken off the market for increasing your chances of heart failure.  Kind of an oxymoron, lose weight to be in better health, but your heart gives out instead.  That’s a pretty big price to pay for a small waistline.   Being healthy is more than just losing weight.   It’s about being balanced with yourself and your surroundings.  This includes mentally, emotionally, and of course physically. I think you know which one I’m going to talk about here (ha!ha!)   I like to think the physical piece improves the other two pieces of the pie.  Have you ever noticed how good your day is when you feel positive about yourself?  You tend to hold your shoulders back, head up high, feel more confident, and your brain is sharper too!  This is what the physical part of the pie contributes to the whole balance of your life.  Sure you can try these new drugs and maybe lose a little weight, but you will be missing out on the many other contributions to the balance of your life.  “But, if I lose weight wouldn’t I still feel better about myself?” you might ask.  This fact may be true to a point, but how good would you feel knowing you may increase the likelihood of a heart attack.   Another question this also raises is, “Do you want to take a short cut though life?”  The luster quickly tarnishes on things that are attained without much effort.   Creating balance in your life is work; it’s supposed to be.…but aren’t you worth it?  I’m not sure who said it but we think it applies here “It’s supposed to be hard, because if was easy everybody would do it!”  So the next time you see an ad for the magic pill that just melts fat away, ask yourself, “Do I want to take that short cut to life, or am I worth the effort?”  I know you are, but this question is for you to answer.

Yours in health,

Colleen Riddle

AFPA Certified Pre/Post Natal Exercise Specialist

ACE Certified Personal Trainer

http://www.NewMommyMakeover.com

Colleen@NewMommyMakeover.com

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Filed under colleen riddle, Fat loss, Healthy lifestyle, healthy moms, healty moms, Nursing Moms, post pregnancy, Post pregnancy weight loss, weight loss