Are You Prepared?

Posted on May 7, 2011 by Colleen Riddle

As some of you know Colleen was in a car accident this past week.  She is home now recovering, and I’m thanking the Lord above I still have my best friend.  I know we have all heard about receiving a phone call like the one I got the other day, but until you get one it’s hard to understand how it affects a person.  First, I hope with all my heart you never get one, and until now, I had never received one.  My heart stopped beating, time seemed to stop, and the next thing I knew I was flying down 98(our main highway).  I don’t recommend this, but all I could think about was getting to Colleen. I pulled up on the accident site as they were pulling Colleen out of the car with her neck in a brace and on a board.  As I ran up to the car the police held me back so the emergency personnel could do their job.  I stood there fighting the urge to cry, so Colleen would not see how scared I was.  They loaded her in the ambulance, and off to the hospital they went as I followed them close behind.  After a few hours in the emergency room we found out she broke her pelvis in three places.

I know Colleen talks to you about your health every week, and it’s hard to hear it sometimes with everything going on in your lives.  But you never know when your health is going to be called upon.  I know Colleen did not go out that day with the intention of being in a car accident, but it happened.  All the doctors and nurses commented that her being in good shape played a HUGE part in her not being hurt worse.  She was actually able to get up and walk with a walker on the following Friday, just a day and half after the accident, one week later she is now online looking for a walker race(lol).  There will come a day, as it did for Colleen, your health will be challenged and the actions you take today and tomorrow will prepare you for this challenge.  So the choice is up to you…will you be prepared?  As the loved one that received the call I hope you are ready.  I’m so thankful I still have my best friend because she was ready.  Don’t your loved ones deserve the same?

John

 

**Mother’s Day Special**
Free Shipping on New Mommy Makeover DVDs! www.NewMommyMakeover.com use coupon code: mothersdaynwsltr at checkout.  Sale ends May 10th.

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Two-Minute Warning

Posted on April 21, 2011 by Colleen Riddle

Have you ever watched a football ball game in the final two minutes?  It seems like the entire game plan changes.  One team is desperately trying to hold onto the win, while the other fights so their opportunity to win doesn’t slip away.  You have to wonder if they had that kind of urgent feeling the whole game could they have been in a better position to win.  I recently read Jim Rohn’s, The Five Major Pieces to the Life Puzzle, and he made this reference and it got me thinking.  My husband and I had a discussion about it and came to the realization that many times life is the same way.  I wanted to share our thoughts with you.

Now I’m not talking about beating someone else in the game of life.  I’m talking about winning at the game of your own life.  If we had that same urgency in our lives as teams have in the last two minutes of a game, just think how much we could accomplish.  I think sometimes it’s easy to just go through the motions of life, and not focus on where you are headed.  We are born feeling like we have all the time in the world.  We are young, we will always have tomorrow, and our metabolism is fast so we can eat whatever we want.  So, we get into these habits as children never worrying about the consequences of our actions on the future.  Then one day we wake up and look in the mirror wondering who is looking back at us.  We still feel young in our mind, but we have this overweight, middle-aged person looking back at us.  You think, “This can’t be me; it must be one of those mirrors like you see in at the carnival.”  You turn around looking for the jokester who changed the mirror, or look behind the mirror to find the real one that was there yesterday.  Then the realization starts to set-in, “Maybe this is me.  What happened?”  Complacency happened.  We thought it would always be like it was when we were young.  Grandma and Grandpa where the old ones and Mom and Dad were not far behind, but that will never happen to us.  It’s hard sometimes to hear the clock ticking away with all the noise we have in our lives, but it is ticking none the less.

The good news is there is still time to change those habits and to get ready for the Two-Minute Warning.  I think you know by now where I’ll suggest you begin.  You guessed it….your BODY!  A healthy body gives you the stamina to play through the Two-Minute Warning instead of sitting on the sideline watching other people play.   Start today with the Two-Minute Warning mindset and you will be amazed at how your thinking and decision making will change.  Of course if you need some guidance or maybe a little coaching I’m here to help!

Yours in health,

Colleen

“I used to say, ‘I sure hope things will change.’ Then I learned that the only way things are going to change for me is when I change.”-Jim Rohn

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Family Friendly Snacks

Posted on April 13, 2011 by Colleen Riddle

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 whole wheat 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!

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!

Yours in health,

Colleen

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Top Postnatal Workout DVD: New Mommy Makeover reviewed in Fit Pregnancy Magazine!

Posted on April 4, 2011 by Colleen Riddle

I hope you don’t mind me taking a minute to share my excitement. New Mommy Makeover has been reviewed and chosen as one of the top six Postnatal workout DVDs in Fit Pregnancy Magazine.  I’m bursting at the seams with excitement!  To celebrate I’m offering a 15% discount to my loyal readers.  Just go to www.NewMommyMakeover.com When you checkout use this for your coupon code: nmmwebsitefitpreg. This sale is good until April 9th.

New Mommy Makeover DVDs make great gifts for the busy mom.

“I started New Mommy Makeover after having my second child. With more than 40 pounds of baby weight to lose, I was worried about being able to find the time to get myself back into shape while taking care of my newborn and my 2 year old. The workouts started out at the perfect intensity and got more challenging as I got stronger. In just 30 minutes a session, in a few weeks I could tell my body was changing. Being able to fit in quick, challenging (but not intimidating) workouts became part of my mommy routine and something I am so glad that I did for myself.”-Jennifer M.
Also, I’ve had women who’ve never even had babies tell me they love the workouts because they get a fantastice workout in just 30 minutes and they don’t have to bother going to the gym!

“I am not a mommy, however I LOVE New Mommy Makeover! With the right nutrition, I feel results from this system immediately! I am a professional woman with very little time on my hands, the New Mommy Makeover dvds make it EASY to remember me and my commitment to a healthy lifestyle. I do believe this DVD will prepare my body to be a healthy, super mom in the future. Thanks to Colleen Riddle for making a realistic fitness program for busy women!” ~ JJ Stepleton
Let me know if you have any questions!

Have a wonderful week!

Yours in health,

Colleen

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Four Ways to Increase Your Metabolism….

Posted on March 24, 2011 by Colleen Riddle

And Burn Calories While You Sleep!

Stop rubbing your eyes you did read it correctly, you can burn calories in your sleep. How you ask? You can burn calories at rest and while you sleep by ramping up your metabolism.  First what is your metabolism? The process of metabolism establishes the rate at which we burn our calories and determines how quickly we lose weight, or worse, gain weight.  As we get older our metabolism naturally starts slowing down.  You start to notice it around age 25 after that it slows down approximately 5 percent each decade. So compared to the 25 year old you burn about 100 calories fewer a day every 10 years.  The average 45 year old person could put on 12 pounds a year if they don’t exercise.  You can see how this quickly adds up around your waist line.

Now don’t just give up thinking there is nothing you can do because I am here to help you fight this natural slow down. Below are some tips to help you accelerate your metabolism and burn those calories no matter how old you are.  They are simple and easy to incorporate in to your daily routine. If you feel like you need help implementing these tips and would like to jump start your exercise program, I offer online/over-the-phone coaching.  My clients participating in this service love the accountability and guidance they receive to help them stay on track with their fitness and nutrition goals.   Each program is designed specifically for the individual and progresses with you.  For more information on this or any fitness questions feel free to email or call me.

Top Four Ways to Increase Your Metabolism

1.  Strength Train:  Ladies, don’t be afraid to pump some iron!  “Simply being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself — and with no effort on your part,” says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage.

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Increase this habit to drop the weight!

Posted on March 16, 2011 by Colleen Riddle

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!

Finally, try to go to bed by 10pm every night. Making these small changes can help you sleep soundly through the night.

Yours in health,
Colleen

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