Category Archives: stress

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, 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,


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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

Never Give Up!

I know I’ve talked some on this subject before, but after receiving a few comments from some readers I felt we needed to address this subject again.  Some of the comments talked about how hard it is to stick to a healthy lifestyle.  I AGREE!  If it was easy we would all look like the cover models on the magazines.  I’m going to let you in a little secret; it’s hard for me too, sometimes!  Yes it’s the truth; don’t fall out of your chairs.  The road is not always going to be smooth.  In fact there are going to be times where there are some big pot holes along the way.  I can’t tell you how many times I’ve seen someone stop working out just as their body was making the change they were looking for.  We live in this, “I want it now world.”  Sometimes, like with health, things can take a while to notice a difference, and just before we see what we are looking for we stop.  Sure we can try to take a shortcut and go on one of those fad-drop 20 pounds in 7 days- diets, but the long term effects of such diets can be harmful for your body.  It’s kind of an oxymoron, you crash-diet to get healthy, and you end up hurting your long-term health.  Change is hard; this is why I always tell my clients to take baby steps in changing their habits.  Set yourself up for success by setting 90 day goals.  If you think about it we have 90 day blocks of time all around us.  Things like pregnancy are broken down into trimesters, self employed people pay taxes quarterly, and seasons change every 90 days.  Our brains can focus on small chunks like this.  If I ask you where you want to be in 20 years that’s hard to see, but you can definitely see 90 days out.  In fact that’s only the end of April.  See the big difference?  Now you can take those 90 days and break them down into weeks.  All I want you to do is change one thing a week for those 90 days.  That would be 12 healthy changes over that time.  You can do that, right?  However, if I told you I want you to make 12 changes starting tomorrow, your eyes would glaze over and you’d freak out.  Remember, we all crawled before we walked.  Life is a journey, enjoy it, and don’t beat yourself up when you hit that pot hole.  Get back on track, and keep working for the healthy you that’s fighting to get out!

Yours in health,

Checkout the NMM Giveaway link  A Mommy Blogger gave a review of my DVD program and I’m offering a giveaway.  You can sign up to win!  The link will take you there!  Giveaway ends Feb 5th.

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

DVR Your Way to Weight Loss!

You are probably asking yourself how a DVR will help with your weight loss?  I’m not talking about DVRing exercise shows (though it could not hurt), but that’s not what I’m talking about here.  Let’s take a look at how you can achieve your weight loss goals by using your DVR.  First, learn how to use it.  This will alleviate you getting frustrated when you go to watch your shows.  Now that you now how to use it, lets see how it can make a difference.  What is the one constant in this world?  It’s the same for you or the person sitting next to you.  Time, is the answer you are looking for.  No matter how hard we try to squeeze more out of a day there are only 24 hours.  I think this is something we can all agree on.  Now, if you could prove to yourself a way to add almost a full hour to your day do you think you could do something to improve your health, get you closer to your goals, and live the life you imagine?  Not everybody is going to like this idea, especially the advertisers on T.V. When you think about it, they are paid to get you to live the lives their sponsors think you should live, and not the one you dream of.  It’s up to you, do you want to sit and watch their ideas on T.V. or actually start living your dreams?  Here is how you can add almost an hour to your day.  For those that don’t like math I will make this as painless as possible.  The average american watches 4 hours of T.V. a day.  I’m sure you know people that watch more, but lets use this number.  Lets say out of every hour you watch there is an average of 12 minutes of commercials.  Did you just have that “aha” moment?  That’s right we are going to fast forward through these commercials and gain about 48 minutes a day.  Let’s take that 48 minutes and round it down to 45 minutes to make the math easier.  We now have this 45 minutes a day and let’s see what happens for our week.  45 minutes a day for 7 days equals 315 minutes, or 5 hours and 15 minutes a week.  Let’s look at our month, 45 minutes for 30 days equals 1,350 minutes or 22 and half hours a month.  So, just by saving ourselves 12 minutes an hour for four hours a day you’ve almost added a whole day to your month!  Just by using your DVR you have made the impossible possible; you’ve added time to your day! Now what to do with that time?  You guessed it we are going to work out, even if it’s only 30 minutes of that newly discovered time.  30 minutes of consistent exercise a day will go a long way in helping you reach your health goals.  Remember you only get one shot at this thing called life; make sure you get as much out of it as possible!

Send me an email and let me know how you are using your new found time!!!

Yours in Health,

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

5 Ways to Reduce Holiday Stress!

This week we are going to talk about something that doesn’t usually get associated with the Holidays; STRESS.  With the endless parties, travel, family gatherings and of course shopping.  It’s easy to see how we can be overwhelmed with all this plus a full time life.  Stress can lead to physical symptoms including weight gain, headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.  This should be a time to be thankful for what we have, not about worrying about getting the Christmas cards out on time, or not being able to find that perfect gift.   Here are a few tips to help with your shopping, so you can check one more thing from your to-do list.

1) Buy duplicates. If you find a great gift at a great price, consider getting one for several people on your list, if it fits their tastes.

2) Include gift receipts. Ask for gift receipts at the register, and include them with your gifts when you wrap them. That way, you’ll have peace of mind knowing that if what you got doesn’t work for your recipient, they can easily exchange it.

3) Get gift cards. If you really need things to be simple, gift cards and certificates are a great option.

4) Let the post office be your friend. Rather than lugging all of your gifts to the post office and standing in the long lines, you can now get them to come to you! Visit the USPS website .

5) Make time for exercise. Exercise is proven to reduce stress and help you sleep better.  It will also keep the pounds from creeping up on you over the holidays!


Yours in Health



Great Stocking Stuffers!  Need a little extra immune building Vitamin D and extra Vitamin B for energy this holiday season?  Check out what Life Shotz has done for Michelle:

Life Shotz has made a huge difference for me. I’m sleeping soundly, I wake up more refreshed and my energy level is amazing during the later hours of the afternoon when I would normally slow down. Now I have a smile on my face! When I was recently out of Life Shotz for a short time, I started coming down with a seasonal cold that would normally kick my butt, but I’m back on the product and I’m kicking its butt! Thank you Life Shotz!”
Michelle Curtis
Post Falls, ID

Click here to read more testimonials

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Filed under christmas shopping, colleen riddle, Healthy lifestyle, healthy moms, post pregnancy, Post pregnancy weight loss, stress