Tag Archives: how to lose baby weight

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

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,

Colleen

Sources:

http://www.msnbc.msn.com/id/38383635/ns/health-pregnancy/

http://www.reuters.com/article/idUSTRE66M4AF20100723

http://www.care2.com/greenliving/artificially-sweetened-soft-drinks-and-preterm-births-could-be-linked.html#

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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

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

3 Reasons Most Diets Fail

There always seems to be a new “Lose Weight Fast” fad diet out there and I’m asked all the time if they work.

First, most of these diets set you up for failure from the start.  Most expect you to give up what you have been eating all together and buy their product.  This approach usually lasts about a week or two and then the cravings start.  SO, you give in once and it doesn’t seem so bad and then it happens again, and again, and before you know it you are back to your old food and all the diet/pre-packaged food and your money goes to waste.  (I’ll save my ranting about all the processed junk in these foods for another blog).  Instead of this “all or nothing” approach, try doing what I do.  I call it my 90/10 rule.  This means 90% of what I put in my mouths is healthy and 10% I treat myself (yes, this does include the occasional cheese burger).  This is a good approach because it takes real life into account and sets you up for success.  This system allows you to have small amounts of the food you love so you never have those overwhelming cravings or feel deprived.

Second, many diets make unrealistic claims knowing that the average person will not have the same success as the models you see on T.V.   The other day a commercial for one of these diets came on making these big claims.  But a little further down the screen in very small print it said, “You also needed to have an exercise program to achieve your results.”  I’ve been saying this for quite some time, I just use large print!  Most people never see the fine print, they are too busy grabbing for the phone to order this miracle diet that just melts fat off your body.  Then a few weeks later they are left wondering what happened because they didn’t have the same success as the T.V. model.  By applying the 90/10 rule, an exercise program, and realistic goals you CAN set yourself up for success.

Third, these fad diets don’t address what triggers your emotional eating.  Let’s face it, we all love comfort food.  This is what we reach for to make us feel better after a bad day.  If you think about it, it’s a vicious cycle: we eat badly because we don’t feel good about ourselves which then adds to our waist line.  Then we eat more because we feel fat already, and it goes round and round.  To help with this issue try to identify what triggers your bad eating and write it down when you feel it.  Then try subbing out a healthier choice instead of reaching for the fatty comfort food.  Also, you can’t argue with how great you feel after a nice, hard exercise session.  So instead of reaching for the food, grab your running shoes and pump out the natural endorphins!!

I hope this helps because nutrition is approximately70% responsible for the way your body looks, feels, and performs!

Yours in health,

Colleen Riddle

AFPA Certified Pre/Post Natal Exercise Specialist

ACE Certified Personal Trainer

Colleen@NewMommyMakeover.com

P.S.

I just released www.FreePreNatalVideos.com .  It’s a series of 30 minute exercise videos designed for pregnant women.  They were done in our home gym, unlike New Mommy Makeover, but they are free.  Pass this invaluable information along to anyone you know that is pregnant!

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BP and Your Health!

As most of you know I live along the Emerald Coast of Florida, and I’m sure you all know what is going on with the BP oil spill. This got me thinking about how easy it is to take for granted something precious in our lives.  One day it’s gone and you are left wondering what happened and why you didn’t take more advantage of it.  When I first moved here I went to the beach often, even if it was just to watch the sun set.  Then time passed, I got busy, and life started to take over.  I  thought, “The beach will always be there, I’ll go next week.”  Unfortunately, next week turned into next month, and so on, and then one day I realized I couldn’t remember the last time I was there.

Well if you think about it, your health is very similar.  We start out young, running around playing, not even thinking about being overweight or unhealthy.  You could eat whatever you wanted and never had to worry about your waist line.  Then one day comes and you don’t play as much. Who knows why; maybe you got your first car, so who needs a bike?  Or worse, a new video game came out so you just sit on the couch and play.  You didn’t worry about your health, it had always been there, and why would that change (just like those sandy white beaches)?  And so it begins, your health gets taken for granted… days turn into months which turn into years.  Then before you know it life gets in the way and there is definitely no time for exercise (or going to the beach).

Then suddenly it’s gone (whether it’s the beauty of the beach or your health).  Helpless and lost feelings set in, and you don’t know which way to turn.  So you try multiple attempts to get it back, but nothing seems to work (sound familiar BP?)  Then at some point it’s just easier to give up on your health and look for “that magic pill.”   Just as BP is learning about not cutting corners; your health is the same way.  It’s going to take hard work and dedication to get your health back and anyone who tells you differently isn’t telling you the whole truth.  You are worth the effort just like our beaches and the environment.  No one can do this for you, but you can ask for help, and this is where I come in.  I want you to know I’m here to offer a helping hand, or create a road map for you to find your health again.  Because once you get a second chance you tend to hold onto things a little tighter to your heart.  I’m very glad to say I have been to the beach 3 times this week already, and I’m shooting for more because unlike you, I may not get that second chance.

Yours in Health

Colleen

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Filed under BP oil spill, Fat loss, healthy children, Healthy lifestyle, healthy moms, New Mommy Makeover, New Moms, Oil spill in gulf, post pregnancy, Post pregnancy weight loss, weight loss