Tag Archives: prenatal workouts

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

Put YOU on Your Christmas List!

The season of giving is upon us, and it’s that time of year when you work all week then brave the crowds on the weekends.  As you create your list of gifts to pass out on Christmas Day I want you to look and see who is missing.  If you notice, the name that is missing most of the time is your own.  I want you to change that this year, and put your name on top of that list.  Then I want you to think about what gift you could give yourself that would make the biggest impact on your life.  Now I know some of you are thinking about new clothes, a day at the spa, or maybe even a new car.  All these things are fine, but I want you to think even bigger and deeper; more of an impact on your life.  I’m sure by now you have guessed it….the gift of health!  Now I’m not talking about a short term weight loss plan; I’m talking about health.  Health is a lifestyle and a lifestyle is not short term.  You may ask yourself, “Why do I want this as my gift?”  I could fill up page after page of reasons why you should, but that won’t help.  The reason lies within you already; you just have to find it. The reason may be in the mirror, or the reason maybe the in the little one’s eyes you tuck in at night.  Where ever you find your reason just know once you have found it, you are worthy of this great gift.  This gift is not for everyone, I wish it was.  But, if you decide to take this gift, it will change your life forever!  You will find a peace in yourself that you thought was gone.  You will be better prepared to handle whatever life throws at you, and you will be in a position to help others with the same gift.  No gift under the tree will have more impact than helping someone change their life for the better, and it all starts with the gift inside you first.  Have a safe holiday season, and here’s to YOUR GIFT.  I’m here to help in whatever way I can! 

Yours in health,
Colleen

P.S.

Check out this what this everday mom had to say about Life Shotz.

“Taking Life Shotz was a real life-saver for me. I used to fall asleep with my kids at 7:30. The emails would just pile up day after day, and I was gaining all sorts of weight. After I started taking Life Shotz, my energy level seemed to shift in a way I hadn’t expected. I felt that feeling of “being normal” in the night time, kind of like it was still mid-morning. This shocked me, as I was so used to just feeling like the bed had a magnet under it and was just pulling me there starting at about 6:30 p.m. or so! I just completed my fourth manuscript, lost 20 pounds, and have a clear complexion.” Click here to read the rest of her testimonial.

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Filed under colleen riddle, Fat loss, Healthy lifestyle, healthy moms, healty moms, New Mommy Makeover, New Moms, 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

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

My First Triathlon….the Woman I’m proud of!

My First Tri

If you follow Colleen on FaceBook , you might already know that she competed and won her division in Eglin’s My First Tri this past weekend.  I tell you for the most part because I’m very proud of her; not because she won, but because she again this year inspired other people to challenge themselves.  Then she went a step further and showed them how with a little planning and some hard work (the two words no one likes) they could meet this challenge and complete it.  I believe there is no greater gift than to help others reach their potential; this is where I feel Colleen excels at her job.  I feel lucky, because I get an inside look at something most people don’t: Colleen’s dedication to herself and to her clients.   She takes this responsibility very seriously and it shows.  She is always reading her fitness journals or surfing the internet to make sure she knows the latest trends and studies in fitness.  If you ever decide to take on a challenge such as improving your health, or maybe even a triathlon, you should consider yourself very lucky if you have a person like Colleen in your corner.  I know I feel very lucky to have Colleen in my corner for life!

Something else I would like to touch on is taking the right message out of a tragedy.  While in the running portion of My First Tri a women collapsed and ended up passing away.  Emergency personnel were there almost immediately, and the hospital was right there on base.  I’m sure when she got up that morning dying was the last thing on her mind.  Now of course I feel for the family and friends, but then I saw her obituary picture in the paper.  It was taken about 5 minutes before she collapsed, and she had a smile from ear to ear.  Then you hear the naysayers in the “Spout Offs” in the newspaper saying that, “It’s safer to sit on the couch and do nothing,” and this may be true.  But these people are missing the point to life.  It’s not about sitting on the couch and being safe, it’s about doing your best and getting the most out of the limited time we all have here on earth.  The real tragedy would have been if she had passed away not living, but just existing.

Tonight as your head hits the pillow I want you to do two things.  First, say a prayer for the women that passed away, and second, ask yourself, “Am I living, or just existing?”  The only person that can truly answer this question is you.

Yours in Health,

John

P.S

Colleen and I just released www.FreePreNatalVideos.com this week.  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 colleen riddle, New Mommy Makeover, triathlon, weight loss