Tag Archives: healthy

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

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



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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

Tips for Healthy Traveling

For those of you that were missing my blog last week, sorry but I took a few days off and went to New Mexico to visit family.  If you get the chance I highly recommend it…gorgeous! The week before I left we talked about doing the small things to make big differences.  Well I wanted to give you a glance at how I make these small decisions work for me when I travel, and how they can work for you too.  First thing I did was do a little planning.  I looked at my flight itinerary to see what time I was departing and landing.  Armed with this information I was ready to plan my attack.  My plane left around 12:30 so I knew I needed to start with my lunch.  I packed some turkey and lettuce, wrapped it in a whole wheat wrap and cut up some cucumber slices (my chips) as a side.  I arrived to the airport a little early and found a spot to sit and eat my lunch before going through security.  The less you take through the better off you are.  This a picture of my lunch(I know; only I would take a picture of my lunch).

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Of course I packed some water for lunch, but they will not let you take water through security so only pack what you are going to drink before security. Now once past security you can purchase water at one of the stores, but be ready to pay more than usual (a lot more). It’s worth it though because one of the leading factors of jet lag is dehydration.  Also if you’ve ever been stuck on the tar mat you know they don’t usually serve drinks; so be prepared!  Also in my little bag of goodies were some almonds, apples, and snack bars.  This keeps you from getting hungry during the flight, the dreaded layovers, or those delays I mentioned earlier.  I also suggest packing a few more snacks than you think you need.  You may end up needing them later, or your new best friend sitting next to you may not have planned as well as you, this way you can help them out (pay-it forward). Now I know there is nothing here you probably don’t know, and that is one of the points I’m trying to make.  Most of us know what we should do, but sometimes it’s just easier not to do them.  Now I’m not going to say that I went on vacation and did not indulge with some of my meals.  But the time and place was up to me and not some someone else.  To take care of those indulges I incorporated exercise into my vacation.  I went for walks and runs through my father’s neighborhood, and for a my tough workout I went for a 7 mile hike up and down some mountains (felt like more up than down).

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You’re on vacation so of course you are going to indulge and that’s part of vacation, but with a little planning and a little exercise while you’re there you can enjoy yourself and not fall short of your health goals.
Happy traveling,


Coaching Success Story:

I want to brag on my dad for a minute.  Last year he lost over 20lbs and has KEPT it off for over a year.  Don’t ever think you are too old to make healthy changes!!  Go Dad…so proud of you!

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

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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,


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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

7 Foods to Make You Smarter

If the rapidly approaching school year has you scrambling for tips on how to move your kids to the head of the class, or if you’re looking for ways to increase your own productivity, start by examining your diet. Studies have shown that certain foods act like fuel for our brains by increasing concentration and memory function. Some foods have even been shown to slow down the mind’s natural aging process.  Combine these foods with other good habits, like working out and you’ll soon find yourself at the head of the class—at any age.                                                

Spinach. At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup contains all your body’s daily requirements of vitamins A and K, plus most of the folate and manganese you need each day. These nutrients improve brain function and slow down the effects of premature aging by preventing the negative effects of oxidation on the brain.

Smart Tip: Try replacing iceberg lettuce with spinach leaves in your next dinner salad, or add fresh spinach to an omelet.

Oatmeal. As a strong source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that usually occur after a big meal.

Smart Tip: Avoid the instant flavored packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes.

Fish. Many studies have shown that eating oily fish rich in omega-3 fatty acids can boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain’s synapses that are directly related to learning and memorization.

Smart Tip: Watch mercury levels when choosing fish, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.

Walnuts. Eating just a handful of these nuts every day can prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell functioning. Walnuts are loaded with protein and omega-3 fatty acids that balance the unstable neurotransmitters that can cause depression and other mood swings.

Smart Tip: Sprinkle a handful of chopped walnuts on salads or fill a travel container for a healthy on-the-go snack. You’ll feel full longer, reducing the temptation to binge between meals.

Berries. Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors offer the most nutritional value. The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to preserve brain function and are a factor in the prevention of  dementia.

Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.

Yogurt. Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that encourage the production of neurotransmitters, and enough vitamin B to encourage—along with the protein—the growth of brain tissue while slowing down the aging process.

Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you’re having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.

Eggs. These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you’ve been avoiding eggs because you’re worried about your cholesterol, take note: Numerous research studies have shown that eating eggs as part of a healthy diet is not a contributing factor to heart disease.

Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

By Suzy Buglewicz

Yours in health,


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

Diet Sodas Linked to Premature Births

A study recently published in the American Society for Clinical Nutrition showed premature births and regular consumption of artificially sweetened soft drinks could be linked. The study, which was commissioned in Denmark, looked at 60,000 pregnant women births and their consumption of diet soft drinks.  They discovered that women who had a higher intake of diet soda had a significantly higher risk of delivering their babies preterm.  Women who consumed one diet soda a day had an increased risk of around 38%, than woman who had none at all.  What’s even scarier is they found that women who had four or more diet sodas per day increased their risk by 80%.
Now this study only links premature births and artificially sweetened sodas, not regular sodas. This would suggest the link lies in the commonly used artificial sweeteners in soft drinks and not with sugar.  Aspartame and saccharin are the artificial sweeteners that are typically used in soft drinks to make them taste sweet, but aspartame seems to be the most popular.  I don’t think it would be much of a stretch to say foods that are sweetened with these artificial sweeteners can’t be much healthier.  What do you think?  Alarming is the ability aspartame has to break down in the body to other toxic compounds like formaldehyde (put into dead bodies) and formic acid.  The recommendation has always been that consuming these artificial sweeteners in moderation during pregnancy was acceptable, but I think this new study may prove otherwise.  So, if this study has you looking for a healthier alternative, you can’t go wrong with good old fashioned water sweetened with a splash of cranberry juice.  And now for those of us who are saying, “I’m not pregnant, nor do I plan on getting pregnant,” you’re not out of the woods either.  If these artificial sweeteners are actually causing premature births, what effects do you think they are having on your health?  Something to think about!

Yours in health,






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