Tag Archives: metabolism

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 http://livingonloveandcents.com/2011/01/21/mommy-makeover-giveaway/.  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

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



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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Filed under Fat loss, Healthy lifestyle, healthy moms, healty moms, Post pregnancy weight loss, weight loss

Healthy Red Pepper Chicken and Avocado Salad

Looking for a cool salad to fill you up this summer? Here’s a delicious recipe from my partners over at Prograde Nutrition for you.

Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced

1 tsp.  lemon juice

1 bag (10 oz.) torn romaine lettuce (about 10 cups)

2 cups  shredded cooked chicken

1 medium tomato, cut into wedges

1 small  cucumber, sliced

1/4 of a medium Vidalia or Walla Walla onion, chopped

½ cup Red Pepper

1/2 cup  Light or Fat-free Italian Dressing

¼ cup Parmesan Cheese

Toss avocados with lemon juice in large salad bowl.  Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.  Add dressing; toss to coat.  Sprinkle with parmesan cheese.  Serve immediately.

Hey, if you like that one they’ve got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!

Check it out here: ProgradeRecipeBook

Yours in health,

Colleen and John Riddle

PS – If you’ve been on the lookout for simple and nutritious meals then look no further than ProgradeRecipeBook

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The Truth About Exercise and Metabolism (Hard Science)

Strength training, strength training, strength training…

You hear about it all the time these days.

You hear how it’s great for your Metabolism.

You hear it’s imperative for that beach body you’re looking for this summer.

Well, what’s the real science behind it?

Does it really help?

The easy answer is right here from my partners at Prograde:

Strength Training

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Q) I’ve heard that strength training increases my metabolism. How does it do that and will that help me lose weight?

A) Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.

Just so we’re all on the same page, let’s talk about the components of our metabolism:

First we have our resting metabolic rate, or RMR. This is the energy needed (quantified in calories) to keep our bodies alive – our heart beating, our lungs breathing, etc. Your RMR makes up about 60 to 80 percent of our total metabolic rate. The variation in RMR is due to individual differences among people, the foods we consume, and the activity we engage in which can directly change RMR.

Second we have the Thermic Effect of Activity, or TEA. The more active you are, the more your total metabolic rate will be increased. TEA includes all activity from mowing your lawn (with a push mower, that is), to playing basketball, to walking across the room. It’s not just structured activity, but also the activities that we engage in every day to live our lives.

To see the rest of this great article please click here: Prograde

Keep the great emails coming!

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, post pregnancy, Post pregnancy weight loss, weight loss

Sweetened to Death

Sweetened to Death

Saw this great article/video on “Good Morning America” and thought it was relative to what I have been talking about, so I wanted to share it with you.

The average American consumes about 156 pounds (this is not a typo) of added sugar each year per capita, according to the U.S. Department of Agriculture.

New study shows consuming processed foods with added sugar increases heart risk.

That’s troubling, especially when those statistics are coupled with the results of a new study in the Journal of the American Medical Association which says there’s a significant correlation between dietary added sugars and an increased risk for diabetes, heart attack and stroke, “Good Morning America’s” medical contributor Dr. Marie Savard said this morning on the show.

Published this week, this is the first major study to look at sugar and blood fats. It found that added sugar has adverse effects on the level of blood fats and therefore, on the heart.   To see the full article and video follow this link: Good Morning America

Here is another great video from ABC News that shows the affect of sugar on your body: How sugar effects your body

Yours in health,



Those that live in the Destin area look for me  hosting a local health and fitness show on Cox local channel 2: Mon, Wed, Fri at 4:30 and 7:30pm, Tues 9:00am, Sat 9:30am, and Sun 5:00pm

Cox Channel 6: Tues 9:00am , Sat 4:30pm, and Sun 9:30am

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

Food Myths Debunked!

It seems most of the emails I receive deal with confusion about nutrition.  With this in mind I wanted to attack some of these myths or wive’s tales if you will. Here are 3 common myths that I see all the time. These were taken from Spark People.com and if you would like to see more click on http://www.sparkpeople.com

Certain foods, like celery, have ‘negative’ calories:

Truth: The idea that there are negative calorie foods–foods that are so low in calories that simply digesting them burns more calories than they contain–is nothing more than wishful thinking. Certain low-calorie, water-rich foods like celery or cucumbers are often touted as negative-calorie foods. However, digesting and absorbing everything you eat each day uses just 10% of your total calorie intake each day (about 180 calories for someone who eats 1,800 calories per day). It is great to include low-calorie, high-fiber, and water-rich foods in your daily diet; these foods add nutrients, bulk, and volume to your diet, but they still contain calories and should always be included in your calorie count. No food is a “free” food. Eating too much of any food can cause weight gain or inhibit weight loss.

When going to a restaurant, the best choice for weight loss is usually a salad.

Truth: Salads can run the gamut of healthiness, depending on what is in them. Although that big bowl of greens may be packed full of antioxidants and fiber, it can also be laden with fat, cholesterol, and sodium–not to mention an overabundance of calories. Some restaurant salads can even contain more calories than a cheeseburger! That means ordering salad is no guarantee that you’re eating a healthy meal.

Bananas are so high in sugar that they cause weight gain.

Truth: One medium banana (approximately 7 inches long) provides 0 grams of fat, 3 grams of fiber, 105 calories, and 27 grams of carbs—and it’s cheap. Those specs mean that bananas make great snacks, even for people with diabetes who need to follow special diets.   Why bananas are being called “fattening” or high in sugar compared with other fruits is a mystery. They do have a few more grams of carbohydrate than apples and oranges, but that does not mean they should be off limits!

Thank you for being my loyal readers and I hope this helps.  Keep the great emails coming!

Yours in health,


P.S. Look for me on the Ann Varnum Show on WTVY this Sunday, 4/18/10 at 9:30-10:30 central time.

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Filed under healthy moms, healty children, New Moms, Nursing Moms, post pregnancy, Post pregnancy weight loss, weight loss

Early Bird Gets the Worm!

It’s that time of year again, no not tax time; it’s the unpacking of the dreaded swim suit.  You know the one; it’s buried deep in the drawer under those t-shirts you don’t wear anymore.  The one you swore you would look better in this year.  I know this announcement seems a little early, and that’s true.  The reason is that I want you looking good the HEALTHY way and not with some desperate yo-yo diet, or even worse, medication.  How many people do you know that tried a quick fix for weight loss only to have gained more weight in the end?  With a healthy approach you should expect to lose 1 to 2 pounds a week.  That’s 4 to 8 pounds a month.  Doesn’t sound like a lot, especially when you compare it to all those commercials offering big numbers.  But if you just add 2 months together that’s 8 to 16 pounds.  So, if you start today you could lose 16 pounds by May 10…Just in time for that swim suit.  The best part about this approach is that you will KEEP it off!

Let’s do a quick review of some of the steps that will help you reach your goal.

1)    Change at least one thing in your diet each week (for the better)

2)     Exercise efficiently by using heart rate spiking moves in your lifting routine; this burns more calories (Instead of resting between sets do jumping jacks or run in place)

3)    Cardio Intervals (we touched on this last week)

4)    Eat a healthy breakfast (this one step raises your metabolism 5%)

5)    Eat healthy snacks between meals (keeps your blood sugar steady)

6)    Make exercise fun (you’re more likely to stick with it). Make sure to include your

A great place to start is putting that suit on and taking a picture.  This does two things for you: first, it motivates you, and second, it gives you something to compare to later. The secret to this journey is to start, start anywhere, but just start.  I’m here to help, just let me know what you need.

Yours in health,




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Filed under healty moms, New Moms, post pregnancy, Post pregnancy weight loss, weight loss