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 NaturallySavvy.com, 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,
Colleen

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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 www.ColleenRiddle.com 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, Colleen@NewMommyMakeover.com 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
Colleen@ElitePhysiquept.com

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:http://www.newmommymakeover.com/life-shotz-vibe-2/ (under ingredient deck is the button “Buy Now”)

P.S.
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”): http://www.newmommymakeover.com/life-shotz-vibe-2/

 

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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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Kick the Sugar Cravings!

We are two weeks into the new year….how’s everyone doing on their nutrition and exercise? The holidays tend to be a  time where it’s easy to overindulge! Here’s a short list to turn to as you try and kick your sugar addiction! One of my coaching clients has this picture on her phone as a reminder when her cravings kick up! I will elaborate a bit on each of the eight tips.
1.High Fiber foods: Aim for 25-30 grams per day. Examples: All types of beans, lentils, oatmeal, pears, broccoli, apples just to name a few (email me for a full list Colleen@NewMommyMakeover.com)
2.Drink Green or Black Tea: easy to do at this time of year! Nice warm cup of tea with your afternoon snack: YUM!
3.Exercise regularly: I don’t need to elaborate here:-), remember Something is always better than Nothing!
4.Take a vitamin supplement: Out of all the supplements I have researched, I have endorsed Life Shotz. Hands down best on the market!
5.Get eight hours of sleep: the importance of sleep is often overlooked! Lack of sleep can lead to poor food choices, increased belly fat and more.
6.Drink more water! So important! Many people mistake thirst for hunger and end up eating thinking they are hungry, when they are just dehydrated.
7.Do a Detox: I don’t have a lot to say on this topic, other than do it slow and steady; nothing extravagant.
8.Eat fruit to satisfy sweet craving: The natural sugars in fruit will give you the satisfaction PLUS provide extra fiber!

I am here to help you on your journey to health!  Check out my coaching packages and let me help you stay accountable and motivated, and FINALLY reach your goals!

Yours in health,

Colleen

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Ward off Holiday Weight Gain!

My colleague and friend, Casey Marshek, is a trainer out in Colorado. We have a lot of the same beliefs, and she is passionate about helping her clients too! We often share training ideas, healthy food options, and ideas to inspire our clients. I asked her to be a guest on this week’s newsletter. I think you will find these tips extremely helpful to help keep you fit during these next few weeks! If you
know anyone in the Denver area, I highly recommend Casey as a great personal trainer! Here’s a link to her site: http://caseymarshekpersonaltraining.blogspot.com/

Here are her tips:

Over the years I have heard friends, family, and clients say that after the holiday’s they feel sluggish, bloated, and exhausted. This is no surprise. During the holidays we travel, go without sleep, and over indulge on high fat, high calorie foods.

I am hoping my friends and loved one’s can avoid this unpleasant feeling post-holiday season by following some nutrition and fitness tips that make surviving the holidays EASY.

Nutrition:

1) Keep a food journal. It will help you make sure you are eating a balanced diet, and keep you from over indulging on sweets.

2) Don’t skip breakfast. It will energize you for your day and keep you from over indulging at lunch.

3) If you live with people who like to indulge. Purchase or bake things that they like and you do not.

4) Portion control isn’t about measuring or calorie counting. It’s about skipping pasta if you indulged in the bread basket.

5) If you are not hungry enough for a fruit or vegetable. You are not hungry.

6) Cut sodium and carbonation. Carbonation can bloat your stomach, making it appear distended for hours. Sodium causes you to retain fluids.

7) When at a holiday party eat off a cocktail napkin instead of a dinner plate to control your portion sizes.

8) Cut out unnecessary beverages that contain calories. (lemonade, latte, juice, wine)

9) Pack snacks in single serving containers to hold yourself to one serving.

10) Keep fruits and vegetables at work for snacks, so that you avoid the vending machine.

Fitness/Lifestyle:

1) Remember that eating is not a hobby

2) Rest no more than 30 seconds between exercises and it will dramatically increase your calorie burn.

3) When craving something distract yourself for 20 minutes: ride a bike, do some yoga, go for a walk, call a friend. If you still want it, then indulge.

4) When doing a cardio workout add interval bursts to increase your calorie burn and keep your brain engaged.

5) Start your day with fitness and use the endorphin release instead of that high calorie latte for engergy.

6) Holiday season is busy. If you don’t have 30-40 minutes in a row for a workout then sneak 10 minute in the morning, 10 minutes after work, walk to the store, and take the stairs. Every little bit adds up!

Colleen Riddle, ACE Certified Personal Trainer
AFPA Certified Pre/Post Natal Exercise Specialist
Colleen@ElitePhysiquePT.com
850-598-7263
www.ElitePhysiquePt.com
www.NewMommyMakeover.com
www.LifeShotz.com/CR

EXERCISE OF THE WEEK
Core Strengthener

————————————————————
Life Shotz Raving Fans
Do you know any tennis lovers? Check out our newest Life Shotz Team member! He has an impressive background and Life Shotz has made such a huge impact on his game, he wants to share it with others!
Tony Dawson: Tennis Professional

I am a former tennis touring professional and have been competing again in the past few years both Nationally and Internationally in Senior Tennis events. Over these years I have tried several products that would give me the stamina to last long matches and competitive matches over several days. 30 days ago, I used Life Shotz as a trial and I am amazed at the results that occurred in a very short period of time. Recently, I played two long matches in the same day and after playing 5 hours in the Texas heat, found I had the same amount of energy at the end of the event as I had in the beginning.

Additionally I would normally be extremely stiff and sore for a number of days and I am happy to report that the soreness was gone after two days … I am now convinced that Life Shotz was the difference and will continue to use it as I head into a busy tennis season. Thank you for exposing me to this new miracle and I look forward to continued improvements in my overall fitness!

About Tony Dawson:
Represents the 2012 U.S. Senior World Team competing in Croatia.
Represented the U.S. in the World Cup in Antayla, Turkey and won the “World Team Title” in 2011
Played in the ATP tour from 1974-1977
Played at Wimbledon and Australian Open
Played tennis for Oklahoma City University from 19070-73
Won Senior’s Grass Court title, and Hard Court Title
Top 10 final ranking in boys 18U in 1968
Try the 10 Day Challenge! Risk-free…100% Money Back Guarantee! 10 sticks, 10 days, change your life!

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Extended DVD Sale!

Click here to hear more about my extended DVD sale with my coaching program!

You asked, I answered! Now is the time to take your body back. With 75% off my entire set of DVDs when you enroll in my coaching, you are setting yourself up for success. 2013 will be your fittest year ever. With my three-step system you will finally blast through your fitness plateaus. Get a head start on your New Year resolutions. Do you normally put on a few pounds with all of the holiday parties? Too busy to exercise? I will coach you through the holiday madness!! Act now, and I will “see” you in your living room AND on the phone!
To your health,
Colleen Riddle

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DVD SALE!!

As a celebration of my new coaching program, I’m offering a huge Cyber Monday sale, plus I’m keeping the sale going until Novemeber 30th!  Why wait to start your New Year’s resolutions.  Let me help you through the holidays!  Are you tired of not sticking with a workout program?  Have you tried exercising, but nothing seems to work?  Now is the time!!!  Give yourself (or someone you love) the gift of health!  I’ve never offered this big of a discount before!  Here it is……

When you purchase my New Mommy Makeover Coaching program, you receive the entire set of DVDs at 75% off!!  That’s a $45 savings!  Here’s what you get with the coaching program:
COACH ME TO SUCCESS!

In this enhanced package, you will receive:

• The full set of New Mommy Makeover DVDs – a $325.00 total value!

• The complete Online Coaching Program (3 months): Interact with Colleen Riddle herself! – a $960.00 total value!

— Set goals and keep track of your progress using tools and simple graphs: bodyweight, covered distances, weights lifted, waistline, calories burnt, workout minutes, etc., ALL right at your fingertips!

— Record what you eat and easily view your ingested calories, as well as nutrients consumed to stay on track!

— Gain important knowledge with specific advice, meal ideas, and snack suggestions – so you will always be prepared!

— Receive weekly conference coaching calls from Colleen Riddle! This is a vital part to New Mommy Makeover success…touching base with your coach will keep you motivated, inspired, and focused for maximum results!

Research at Stanford University shows people who participated in phone-based coaching to guide them and to hold them accountable were more successful!

a $1,285.00 total value!

From now until November 30th get all of this for only $315 (instead of $359.99) Order Now:http://www.newmommymakeover.com/products/  When checking out just enter coupon code: nmmcoachpromo

If you feel like you need a little “pick me up” you’ll want the ultimate package, which will help you have increased energy, better sleep, and a better mood.   I’m giving you a package that includes Life Shotz!  When you purchase this package you get an entire set of New Mommy Makeover DVDs FREE!!  Yes, that’s right, FREE!!

I’M GOING FOR THE GUSTO!

In this complete and total package, you will receive:

• The full set of New Mommy Makeover DVDs – a $325.00 total value!

• The complete Online Coaching Program (3 months): Interact with Colleen Riddle herself! – a $960.00 total value!

• PLUS one month’s supply of Life Shotz! Increase your energy and productivity with this ultimate and ALL NATURAL supplement! Your body can’t burn and transform without the proper vitamins it needs…Life Shotz will give all of them to you and MORE:

— Great mood

— Natural Energy

— Age-defying Formula

— Immune Support

…everything you need to satisfy ALL your New Mommy Makeover needs! – a $105.00 value!

a $1,390.00 total value!

From now until November 30th you get all of this for just $415 instead of $474.99!  Order Now: http://www.newmommymakeover.com/products/When checking out Just enter coupon code: nmmgustopromo

In case you are thinking, “But Colleen, I’m not a NEW mom!”  I’ve had many women of all ages love my DVDs.  Here’s a recent testimonial,

“I’m a very busy 52 year old Grandmother who struggles to maintain my fitness. New Mommy Makeover allows me to do that. Colleen Riddle is an amazing instructor, very clear and concise while maintaining a beautiful smile. Before you know it you’ve gone through a great workout and you’re feeling energized and fit. I recommend this to everyone of every age!“-Debra McCann

Please let me know if you have ANY questions!  Be bold, take action NOW!!  I’ll “see” you on the coaching calls!

Yours in health,
Colleen Riddle
ACE Certified Personal Trainer
www.ElitePhysiquePT.com
www.NewMommyMakeover.com
www.LifeShotz.com/CR