You know those nights when you slip into bed and the sheets feel soooo good?
Your body is tired, your mind is calm, and you’re perfectly set up for a great night of Zzzs.
It’s the best!
And then there are those nights you go to bed and just can’t get comfortable.
Your muscles are tight from sitting all day, and your mind can’t seem to settle down.
It seems to take FOREVER to fall asleep and when you finally drift off, you toss and turn all night long.
Ugh. Not fun.
Here’s the difference:
The nights you fall asleep easily usually follow the days you did something to EARN that sleep.
When you think about sleep that way, it makes it a whole lot easier to set yourself up for sleep success!
If you don’t make it a point to be physically active — and/or you sit in front of a screen for most of the day — you’re making it harder for your body to get into a good sleep groove.
Here’s how to earn that sleep:
- Be active during the day.
Regular exercise doesn't just boost your health, it sets the stage for deeper sleep. Hit the gym, take a brisk walk, and/or find a reason to move — your body will thank you at bedtime. - Train your brain.
Make it a habit to do activities that give you a mental challenge. - Release tension.
Help ease stress and work out muscle tension with yoga, stretching, or mobility work. - Eat well.
Give your body the right nutrition (in the right amounts!) and plenty of water during the day to keep it functioning at its best. - Go outside.
Natural light and fresh air can improve and help lock in your sleep cycle.
If you’re looking at this list thinking, “But I’m too tired to do all of that!”, I can help you find the best place to start.
In my 28-Day Total Body Transformation Program, I have a simple to follow roadmap to success! You go at your own pace, and take small steps to finally get the energy and they body you desire!
It doesn’t have to be complicated…
It just has to be consistent!
Want to see if my 28-Day program is a fit for you? Check it outHERE, or reach out and let’s chat and figure out how to get you feeling happy, healthy, and energized.
p.s
Don't miss out on my latest interview on the Shifting Focus Podcast where we discuss everything from exercise, toxins, pickleball, my book, menopause, and wellness. Click here to listen: Colleen's Interview on the Shifting Focus Podcast (I'd love to hear your favorite takeaways!)
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Creator of the Fit Pickleballer's Injury Prevention Program
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
This month we’re focused on taking BIG ACTION toward our goals by doubling down on the one thing that will help you move the needle forward in a BIG WAY…
It’s taking PERSONAL RESPONSIBILITY (aka practicing resilience, mental toughness, or whatever you want to call it)!
These actions will step up your self-care game AND help you reach (& exceed) your health and fitness goals.
8 Ways to Own Your Outcome/Practice Personal Responsibility
- Hold yourself accountable. When you “own your outcome” and take personal responsibility for your life… your decisions, actions, and how you spend your time take on a whole new meaning.
So, when you tell yourself you are going to do something, DO IT. The more often you do this, the easier it gets… and the more progress you will make!
- Ask for help if you need it. This is a big one because asking for help requires pushing your ego to the side so you can move forward, faster.
- Don’t compare yourself to others. We all are born with different strengths, challenges, and gifts. Comparing yourself to others robs you of the ability to express and build on what’s uniquely YOU!
Definitely let other people inspire you… but also let your own gifts shine because you never know who YOU will inspire. - Expect the unexpected and, when it happens, don’t let it derail you. It’s pretty much inevitable that at some point you’re going to fall off track… so plan for it!
There will always be obstacles – the key is to not let them stop you. They give you a chance to grow and learn. New levels, new devils. - Strengthen your inner circle. When you’re close with people who are working toward the same things you are, it will help motivate and inspire you. It can also provide valuable support when things get tough.
- Take care of your body. When you eat healthy foods, get enough exercise, sleep well, manage your stress, and do all the self-care things, it gives you the energy you need to not only REACH your goals … but also live a more full and active life.
And that’s what it’s all about, right? - Take action (even when you don’t feel like it). You’re not always going to “feel like it.” And that’s completely normal. Do it anyway, because, in the long run, those micro-commitments you make to yourself aren’t really “micro” at all.
- Focus on the positive. Check your inner dialogue… and when it turns negative, course correct ASAP so you don’t end up derailing your progress. (Or worse, quitting altogether.)
Another way to take personal responsibility? Work with a coach to help you stay focused on the exact actions you need to take to get results.
If you’re an over 40 year old woman struggling to make your health a priority because you are taking care of everyone else, consider this a sign! If you want to see if my 28-Day Program could help you finally lose the weight and feel like your old self again in just 28 days, book a call to see exactly what the process looks like for you and if it’s the right fit for your goals!
p.s.
If you haven't downloaded my free "7-Day Resilience Checklist" grab it today to help you build your inner strength!
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
Do me (and yourself) a favor!
Take a sec and relax your shoulders and your jaw. Right now!
Then, draw in a nice slow breath … and feel those muscles relax even MORE.
Forget everything on your to-do list (for just a second).
What are you doing for YOU today?
A LOT of people put their fitness & health on the back burner this time of year.
“I’ll start again after the New Year,” they say.
And I’m not just talking about weight gain … it’s about how you feel in your body every day – mind, body, and spirit!
When you stick with your healthy habits (workouts, healthy diet, 7-8 hours of sleep a night, etc.), you just plain FEEL better.
You have fewer cravings … your immune system works better … you are in a better mood … your self-esteem goes up … and you enjoy life more!
And I can’t think of a better gift to yourself (and your loved ones!) for the holidays than that :-)
So schedule those workouts … and double down on healthy food choices. It really will make a huge difference for you starting TODAY.
I've put together a FREE Fitmas Challenge to have FUN and stay on track with your goals …. and just for joining us you can win some EPIC prizes in the process! Woohoo!
This challenge consists of 12 days of quick workouts that pack a punch and will get your heart rate up in less than 20 minutes!
The best part is … you don’t need any special equipment so you can do these even from anywhere. I'm hosting it in my Wellness With Colleen Facebook Group. If you aren't on there, it's not too late. Day 1 is today!
Remember: Don’t let the urgent get in the way of the important – because YOU and YOUR needs are important.
p.s.
In cased you missed it. I'm giving away THREE 10-Day Total Mind and Body Detox programs (it was my birthday and I wanted to give YOU a gift). I'll be drawing three lucky people this Wednesday, Dec 14th. All you have to do to enter is tell me WHY you would enjoy hitting the "reset" button. I have a group starting this together January 9th. Comment to enter HERE.
p.p.s
If you are local I have two events this week. Would love to see you!
Yours in health,
Colleen
Interested in ways to support your wellness with chemical-free options? Click HERE!
It’s not just you — a study by Healthline found that when it comes to health and finances, not only do 44% of people think the holidays are “somewhat stressful”...
18% of them classified them as “very stressful”!
The good news?
You can conquer both areas – you just need a roadmap.
Thriving Through the Holidays Checklist
- Make your plans TODAY.
If you love last-minute shopping, leave a couple of small things undone, but get all the big things handled ASAP … and make packing or organizing lists if your holidays involve travel or entertaining. - Make time for movement EVERY DAY, no excuses.
This will help you destress, sleep better, and boost your energy, metabolism, and immune system.
- Eat till you’re satisfied (not stuffed!).
Decide NOW that this will be your plan of action! - But still enjoy the “worth it” favorite holiday treats.
- Make time for sleep.
A rested body & mind = better mood, less stress, and more vibrant health. - Go outside for some fresh air and sunshine every day.
This is a proven stress-buster! - Create a fallback plan.
I talked about this a few weeks ago but it’s worth bringing up again. Things will go sideways at some point. But when you have a plan, you won’t stress out when it happens.
When you boil your to-do lists down to the actions that really make a difference – and eliminate the things that don’t – it’s amazing how much you can accomplish...
WITHOUT the stress.
This is the same approach I use with my clients. We create a roadmap of the BEST actions that will propel them toward their goals.
Want to know how this approach can help YOU feel better, have more energy, and lose weight?
I have two openings for one-on-one personal training, and of course my proven 28-Day Program to jumpstart your wellness habits. For TODAY ONLY, in honor of Cyber Monday, I'm offering 20% off my 28-Day Total Body Transformation Program. Use code: itstimeforme and click HERE.
Here's what one raving fan has to say about the program:
"When I first heard about Colleen's program, I thought I didn't have "time" for another program. I read more about it and realized it was different and easier than most programs that are out there. I changed some major bad habits in just 3 days into the program that I thought for sure I wouldn't be able to do. I love the new habits I've created and still going strong; they are really lifelong changes. Who knew! Colleen did!"-Melissa G.
Here’s to less stress and more of what really matters!
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
Do you remember Whac-A-Mole?
You know, the arcade game where a mole keeps popping up in unpredictable spots and it’s your job to smack it on the head?
Well, that’s kind of like how stress works.
Except you are the mole … and when stress gets out of control, every time you make a move, it keeps bopping YOU on the head.
This is why it’s SO IMPORTANT to have a plan to manage stress before it manages you.
Because when stress is in control, not only do YOU feel out of control, but it’s tough to reach your goals. It can affect your sleep, your appetite, your relationships, and so much more!
I came across this list of 6 different kinds of stress a while ago and thought it was eye-opening.
Since most of us deal with more than one kind of stress at a time, you can see how it really adds up to take a toll on your health!
- Physical stress: bad night of sleep, being sick, or hungry
- Mental stress: rough day at work, too many decisions to make, overwhelmed
- Emotional stress: feeling guilty, grief, anger, hate, frustration
- Social stress: disagreements with others, feeling lonely, etc.
- Existential stress: feeling hopeless, wondering what it all means, etc.
- Environmental stress: loud noises, unsafe surroundings, hot or cold temperatures, stuck in traffic, etc.
Creating a lifestyle that helps you prevent and manage those stresses will help you become more resilient – and can stop stress from getting in the way of your health.
PLUS: the same steps that help you manage stress will also move you CLOSER to your health goals.
That means finding ways to:
- Get enough sleep
- Move your body during the day
- Eat a healthy diet
- Practice stress management techniques that work with you (meditation, prayer, journaling, yoga, breathing exercises, etc.)
Make time for YOU today! You deserve it.
PS: If you’re ready to take back control, my 28-Day Total Body Transformation program can help you create a plan that will help you conquer everyday stress AND reach your goals … while feeling great along the way.
Want to know more? Let's chat! Or you can click HERE.
Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
Young Living Gold Independent Distributor
Join my Facebook Group for more wellness info! Wellness With Colleen
850-598-7263
Interested in ways to support your wellness with chemical-free options? Click HERE!
