Tag Archives: postpardum exercises

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,
Colleen

P.S.
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

Chance to win free copy of Phase 1 New Mommy Makeover

New Mommy Makeover was recently reviewed on LivingOnLoveandCents.com.  Read what a real mom had to say about her experience with New Mommy Makeover, and enter to win a free copy of Phase 1 New Mommy Makeover!  go here now:

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

Yours in health,

Colleen

 

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

Colleen

P.S.

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

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

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,
Colleen

P.S.

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

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

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