Mommy Time!

Are you taking time out for yourself? It’s so important to fill yourself up so that you can fill others! As a busy mom, everyone is pulling for your attention. Screaming baby, toddlers asking for help, and a husband vying for your attention. By the end of the day you are completely exhausted and have nothing left to give yourself. I’m asking you to make yourself a priority! I know it’s challenging, but I promise you will feel amazing. Take 15-30 minutes and do what fuels you. Is it exercise? Is it reading a book? Whatever it is, make time to DO IT!! Cheers to you and all that you do!
Watch this short (less than 1 minute) video!
Take time for YOU!!!

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Is Your Food Starving You?

The truth is millions of acres of our foods are being raised on land that can no longer sustain the necessary nutrients we need. Our fruits and vegetables as well as our grains, are all starving us – regardless of how much of them we eat.

All across the U.S. and all over the world, our inventory of arable topsoil is gone, because of erosion and the overuse of inorganic nitrogen fertilizers. There are other farming practices that have contributed as well. When soil microorganisms and soil nutrients are depleted, we lose arable topsoil from soil erosion. In fact, In 1936 Congress declared, “The majority of American people are deficient in micronutrients because their foods were not the same as prior generations.”

How This Affects Our Health

When food is grown in soil that is ‘nutrient deficient’ it lacks the nutrients we need to stay healthy. Research shows that over the past 70 years our food supplies have declined significantly in nutritional value. When we don’t get an adequate amount of nutrition from our food supplies, we are much more susceptible to disease.

Our bodies require nutritious food in order to function properly and maintain good health. Food is our main energy source. The nutrients we get from our food are what we need to sustain life. These nutrients are the fuel behind our body’s biochemical processes. We get them from fruits, vegetables, legumes, grains, plants, seeds, animals, nuts, meat, dairy foods, and eggs.

For our bodies to stay healthy we need to have the following:

  • Macronutrients
  • Protein
  • Carbohydrates
  • Fats
  • Vitamins
  • Minerals
  • Micronutrients

And it is the macronutrients that are our main source of energy. The body needs vitamins and minerals in order to maintain optimum health and void off disease.

This is why supplementation is crucial.  In fact here’s what Bill Misner, Ph.D. says, “It is impossible to obtain all the daily nutrients we need from whole food without the supplementing.”

So what’s the answer?  Support local farmers, eat fruits and vegetables that are in season, and find high quality supplementation.  My go-to is Life Shotz.  I was never a believer in supplementation until five years ago when I was introduced to Life Shotz and I actually felt a difference.  I then began to research what I just shared with you.  It’s scary what’s going on in our food supply.  If you have any questions about anything I mentioned here, please reach out!

Yours in health,
Colleen Riddle

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Fed Up?

My passion is educating people about what the food industry doesn’t want us to know.  I recently saw an incredible documentary, Fed Up.  It uncovers so many myths and hidden facts.  One example is that 80% of food items in the grocery store have added sugar.  That’s horrible!  Take initiative and empower yourself with education about food, labels, etc.  Here’s the trailer for the documentary.  I’m going to be doing a series of these type movies to educate my local community.  Please let me know if I can help you on your journey!

Fed Up movie trailer


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3 Tips to Avoid Holiday Weight Gain


Can you believe the holiday season is already here?  It seems like just yesterday we were toasting champagne and talking about the year to come.  Well we blinked and it’s already here.  This is the time most of our healthy lifestyles take a step backward.  The endless parties, family gatherings and don’t forget those delicious leftovers (you know you love them)! According to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Years Day.  I want to help you be better than just average, because I believe in you.  Here are three tips to avoid holiday weight gain.  First, as with any battle (and this is a battle with yourself) you must plan.  So for the next few weeks we are going to help guide you through this minefield of calories. You must have a plan! Always assume there are going to be bad choices and be prepared to work around them. Tip #1: Bring a healthy option to the party (we are known for our salads). This way you know you have a least one healthy choice.  Tip #2: Never go to the party hungry.  Eat something light ahead of time so you can make choices with your head and not your stomach (my go-to is a vegetable-based protein shake,  LSVIBE ).  Tip #3: Stay hydrated!  Another good calorie saver is to drink one water to every adult beverage you have.  This will help you keep from drinking all of your calories (not to mention staying hydrated to avoid a headache!) So in conclusion PLAN, PLAN, PLAN.


If by chance you do imbibe too much, drink a LifeShotz before you go to bed to avoid feeling foggy and exhausted in the morning!

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Increase this habit to drop the weight!

Certified Pre/Post Natal Specialist

As I lay in bed trying to go to sleep I started wondering, “What am I going to write about this week?” Then it hit me, “What about the importance of sleep and how it affects our health?” About 1/3 of our adult life should be spent sleeping. According to the CDC, 70 million Americans suffer from chronic sleep problems. Sleep deprivation can compromise our mood, work, and most importantly our health. Studies have shown that people who sleep less than 6 hours a night are more prone to obesity and a high risk of cardiovascular disease, and even diabetes. For most of us, the culprit is stress, but other factors such as lack of exercise, alcohol consumption and caffeine can also be problematic.

If you enjoy caffeine, stop your intake 4-6 hours before you plan on going to bed. Alcohol may help you fall asleep, but it affects your REM sleep (this is your most restorative sleep phase). Exercise is the best medicine for relieving stress…sweat it out! When all else fails, Mom was right, warm milk actually does help you fall asleep. It has lactic acid in it which releases a chemical when warmed that triggers a natural sleep cycle.

Another way to combat sleep problems is through nutrition. According to Lisa Tsakos, registered nutritionist with, foods that provide B vitamins promote wakefulness and improve your mood throughout the day while encouraging a restful sleep at night. Whole grains, leafy greens, legumes, and lean meats are the best source of B vitamins. If you don’t eat many of these foods, give Life Shotz a try. They are filled with B vitamins (not to mention the Vitamin D and anti-oxidants!) Many of my clients that are taking Life Shotz discover they are sleeping deeper and waking up more refreshed (I don’t go a day without them!)!

Turn off your brain before bed.  Create a quite, soothing atmosphere as you get ready for bed.  Turn off the television and computer at least 30 minutes before retiring.  That will help quite your mind.  If you feel overwhelmed with a big deadline coming up, keep a pad of paper by your bed so you can dump your ideas out of your brain and onto paper.  I do this often, and it really helps!

Finally, try to go to bed by 10pm every night.  Waking up at the same time everyday also helps to regulate your internal clock.  Even though we enjoy sleeping late on the weekends, that can make Monday morning very difficult to crawl out of bed when that alarm clock sounds.  Making these small changes can help you sleep soundly through the night.

Yours in health,

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Healthy Snacks On the Go!







With the warm, beautiful weather upon us, we are drawn to spend the days outside. In last year’s survey I sent out to my readers, many of you wanted ideas for healthy, family-friendly foods and snacks that would satisfy everyone from Dad to the little kiddos. I’ve compiled a few healthy ideas that are conducive to on-the-go living!

If you have a cooler:

Grapes: refreshing and full of antioxidants and vitamins

String cheese: fun and easy to peel and as a bonus you are getting a good source of calcium

Watermelon: delectable thirst quencher and full of vitamin C and lycopene

Yogurt: delicious and great source of protein and calcium (just beware of the added sugar); Greek yogurt is best.

Water: forget the juice boxes and sodas! Pure water is the best way to stay hydrated on your active outings. No calories, fat or sugar…just plain refreshing!

No cooler ideas:

Apples: tasty portable nutrition that’s full of fiber and vitamins. “An apple a day keeps the doctor away” isn’t just an old saying….it’s the truth!

Bananas “the bicyclist’s best friend”: easy to pack and eat on the go. Excellent source of potassium to help as you stay active on your outing. Bananas are an excellent source of B6 as well.

Raw nuts: great source of protein to fill you up and pair with the above fruit options

Homemade trail mix: throw some nuts, cereal (like Kashi Go Lean) and some dried fruit into a bag and toss in your backpack for a quick energy boost. Just be careful to watch the added sugar.

Lunch options:

If you want to pack a picnic and head down to the beach, here are some tasty, healthy options;

PB&J: made with natural peanut butter (stay away from partially hydrogenated oils and added sugar), whole wheat bread, and low sugar jelly

Wraps: get brown rice wraps and place your favorite lunch meat, lettuce, cheese, and peppers. Add mustard instead of mayo to keep the fat and calories down. A great substitute for mayo is avocados! Spread some on your wrap and get the bonus of vitamins and the “good” fat.

Hummus and veggies like baby carrots, celery, and cucumbers. If you need chips, choose natural ones like Stacey’s or Sunchips. Check the ingredients and make sure to stay away from partially hydrogenated oils…your body can’t process them so they end up being stored as fat!

LSVIBE: Vegan-based protein that’s loaded with vegetable protein and greens … and best of all, it’s delicious.  Just add cold water and shake!  This is my favorite on-the-go lunch!  Kids think it’s a “milkshake,” and parents love it because it’s packed with 7 vegetables and the kids don’t know it!

As I’ve said many times healthy eating comes down to being prepared! Try out these simple ideas and stay away from the gut-busting fast foods that will weigh you down. You can eat fresh and healthy on the go….just takes a little preparation.

My new favorite grab-n-go healthy snack:

Preheat oven to 350. Spray muffin tin with nonstick spray.

Put 1 TBS of old fashion oats, favorite veggies (I use peppers and broccoli) 1 TBS fresh salsa. Then top off with 100% liquid egg whites. (You can buy them in a carton.) Stir each one. Bake for 20-25 minutes.

Eat three of them for breakfast or grab one as a snack. Store 3 days worth in fridge and freeze the rest so they don’t go bad. If you have time warm them up in the microwave, or just grab and go and eat them cold.

* I’ve also experimented with chopped apples and cinnamon in place of veggies. I personally only like these cold. Just experiment and have fun. Let me know if you create any yummy, clean snacks or meals!

Visit for more information.

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Latest Raving Fan of New Mommy Makeover’s Coaching Program


I recently received this from one of my New Mommy Makeover coaching clients.  I was so moved by it, and asked her if I could share it with others.  Sometimes it’s comforting to know that you are not alone in your journey of transformation.  That’s what my postnatal coaching program is all about.  Support, accountability, permanent shift in habits, and real results!
“ I’m about to be terribly vulnerable. It starts out sad…but I promise, this story will show you how far I’ve come. :)   Yesterday, I tried on swim suits. And I was terribly disappointed in how I looked in them. I just stopped after 3 suits, just hoping one of them would fit. I stood there and was critical on my stomach and thighs (my problem areas) and became discouraged/disappointed, whatever.
Then, I stopped feeling sorry for myself, realized that I have lost 11 pounds since this journey started and I’m still dropping between exercising and eating right. Then, I have recommitted for the next two weeks to not skip a workout or even have a grace day. I love LSVIBE and I replace one meal every day with it, without skipping. I will pass up on alcohol and sweets. And I’m going to write a new vision.

Before the New Mommy Makeover program and before LifeShotz, I would have just thrown my hands up in the air and went and got some ice cream. But, I just pushed myself hard on this workout and won’t quit til I reach my goal weight. Dedication, hard work, persistence, and teamwork have changed how I view exercise and healthy eating. God bless you, Colleen Carpenter Riddle. You came into my life right when I needed you.”Abby B.

We will be starting a new three-month coaching program August 1st.  Have you been trying to shift habits and not getting the results you want?  Take action now, and enroll today!  Email me, for more information.
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Latest Raving Fan!

This post on Face Book made my day!  This is why I love what I do!  Check what one of my New Mommy Makeover Coaching clients has to say…..

“I was never really a health conscious person. I didn’t exactly hit the gene pool lottery and, unfortunately, a few yars ago, I had some bloodwork done that indicated a need for change. A few years and a few kids later, I realized that I couldn’t do it by myself and I finally broke down and asked for help. I’ve been working with Colleen Carpenter Riddle as my long distance, but still amazingly there coach for 12 weeks. Even after being sidelined for nearly a month when we were all sick, I’m STILL down 12 inches from head to toe! A full size and a half! More importantly, I feel fantasticly balanced. I feel like I SHOULD feel. I feel healthy. Colleen helped me start with small changes, tweaks, and shifts. Now, I’ve radically changed my approach to activity and nutrition, and Roy Jenkins is jumping on board! WOOHOO! The best part? Yesterday during playtime, I was doing forward rolls and cartwheels right there with the kiddos. I can keep up with them and they see me active. We roughhouse, crazy dance, and hike together. We’re all shifting and they are begging for whole foods meals! If any of you are ready, Colleen is starting a new round of coaching. I know that 3 of us from the last round are signing back up! Her workout programs are designed for moms, but her coaching and approach are suited for anyone, male or female, regardless of age or activity level. Check her out at New Mommy Makeover and come join us!”-Shannon Jenkins

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Food Solution for Busy Moms!!!

You Can't Out Train a Bad Diet!

As many of you know I am a huge believer in the  phrase, “You can’t out train a bad diet!”  No matter how much you exercise, if you don’t put nutritious food in your body, you will not meet your health and fitness goals.  Eating smaller, nutritional meals coupled with exercise has always been the combination that gets the post natal weight off and keeps it off. The problem is most people don’t have the time to prepare the nutritional meals needed for long term weight management. That’s why I am so excited to share with you a brand new meal replacement shake weight management program!

These chocolate and vanilla shakes are delicious and have just the right amount of vitamins, greens and protein to replace a meal! What a great way to drop extra weight and keep it off.

Before I go into detail, please know my endorsement did not come easy. I have always been extremely skeptical of meal replacement shakes. Most of them don’t taste good, don’t fill you up, and most are filled with artificial sweeteners (a big no-no). However, so many of my clients were having difficulty eating healthy, especially with such busy lives, I knew there had to be a solution. After doing extensive research in the nutritional value of what’s needed in a meal replacement shake and being a part of this company for over 2 years, I am completely confident that we nailed it. This is the best weight management program and meal replacement available today.  It’s Vegan, Gluten-Free, and made with Non-GMO ingredients!  Click here to read the ingredient deck.

This is a real game-changer for people who want to lose weight and keep it off. It’s so easy to use and tastes so good; everyone will be able to stay on track and get results.

So, here’s the special offer…

I know for a fact this will help you lose weight AND keep it off! In fact, even though the company is only taking preorders, I want to offer you a chance to be the first to receive of LS VIBE! You’ll get 60 servings (30 Chocolate, 30 Vanilla) for the pre-order price of only $250. That breaks down to only $4.16 per meal (you can’t even get a greasy, fat-laden fast food meal for that!) I believe in this product so much that I’m even taking it a step further to help you… I’m offering my complete set of New Mommy Makeover DVDs (award winning post natal workouts) free for everyone that takes advantage of the pre-order before March 26, 2013. That’s right the complete set valued at $325.00 will be shipped to you after your pre-order of Vibe is processed. This is a ONE TIME offer! If you are looking to take control and get your body back, this is a healthy and nutritious way of doing it….even if you aren’t a new mom! I’ve had many success stories from people that get great result that have never had children, as well as hearing from moms whose children are all grown! The DVDs are awesome 30 minute workouts that fit perfectly with the LS Vibe program. If you have any questions please email back, or feel free to call me at 850-598-7263. Thank you for your continued support!

Yours in health,
Colleen Riddle
ACE Certified Personal Trainer

The LS Vibe is not available to the public yet!  You are getting first dibs on ordering.  I want my fans to get the inside scoop!

Click here to order your LS Vibe: (under ingredient deck is the button “Buy Now”)

You will also receive an exclusive T-shirt that only comes with the pre-order packs! Feel the Vibe Join the Tribe!

Here are a few stories of people who are getting exciting results with LS VIBE during our pre-launch trial.

 ”I’ve been using protein shakes for years and my pantry is full of many credible brands. No more, LSVibe is my shake for life. I have faster post workout recovery time and a “leaning out” that I had never seen before. My appetite is noticeably less as the LSVIBE shake fills me up as a complete meal.  My curves are coming out in all the right places. Thank you Vibe!” -Robyn Nassetta

“Just completed my first VIBE week !! I no longer have cravings for bread or sweets.  This is the easiest plan ever!!”- Ann Herlihy

“I was super skeptical and since being on Vibe the last two weeks I have completely changed my mind. I feel full and energetic after my Vibe shake and I crave it. It has quickly become my favorite meal of the day!”- Karen Hummel

Order Now (under the ingredient deck is the button “Buy Now”):


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Moms….Positive Role Models!

I love this picture!  Great reminder that you never know who is watching you (with your positive habits or your negative ones!)  Your children learn from your habits and your behaviors.  Keep up the good work hot mammas!!

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