Elite Physique

Are you ready to start feeling better?  Life is busy, and we are constantly on the go, and could probably use a pick-me-up.  But instead of grabbing for that sugar-laden coffee drink or soda, pour some powerful powder in a glass of water and enjoy!  By drinking Life Shotz not only will you get all-day clean, natural energy, but you will also be putting awesome vitamins and anti-oxidants into your body.  I have been enjoying the incredible results for over a year and half and I’m blown away! I’ve enjoyed:

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*Increased Immune System (I haven’t been sick in a year in a half, even with all the nasty colds going around)

*Anti-Aging benefits (filled with anti-oxidants to nourish our skin, hair, and nails)

*Mood Booster (Vitamin D enhances mood….who couldn’t use a mood boost,right?)

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For Retail Customers only. For complete rules, click here.

Ok, we have discussed planning and nutrition.  This week we are going to talk about something that doesn’t usually get associated with the Holidays; STRESS.  With the endless parties, travel, family gatherings and of course shopping.  It’s easy to see how we can be overwhelmed with all this plus a full time life.  Stress can lead to physical symptoms including weight gain, headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.  This should be a time to be thankful for what we have, not about worrying about getting the Christmas cards out on time, or not being able to find that perfect gift.   Here are a few tips to help with your shopping, so you can check one more thing from your to-do list.

1) Buy duplicates. If you find a great gift at a great price, consider getting one for several people on your list, if it fits their tastes.

2) Include gift receipts. Ask for gift receipts at the register, and include them with your gifts when you wrap them. That way, you’ll have peace of mind knowing that if what you got doesn’t work for your recipient, they can easily exchange it.

3) Get gift cards. If you really need things to be simple, gift cards and certificates are a great option.

4) Let the post office be your friend. Rather than lugging all of your gifts to the post office and standing in the long lines, you can now get them to come to you! Visit the USPS website .

5) Make time for exercise.  Exercise is proven to reduce stress and help you sleep better.  It will also keep the pounds from creeping up on you over the holidays!

Yours in health,

Colleen Riddle

P.S.

The question most often asked at this time of year is, “How can I fit in a workout when I have NO time!”  I gave you a quick workout option last email, and here’s another one!

Warm up

20 Body Weight Squats

20 Lunges

15 Pushups (on knees or toes)

10 burpees (see video) http://apps.attainresponse.com/ComF5/videoPlayer.htm?playerId=0&videoId=tW1Zq1gEx7U9il7fKH_yGw..&width=720&height=500

Repeat as many times as you have time for!  You will hit the major muscle groups and spike your heart rate.  Remember, something is better than nothing!!

If you do this, email me and let me know what you think!

Latest Life Shotz testimonial:
“As a mother of five children ages five years and younger, I need all the energy I can get, the best sleep possible, a great attitude, and I can’t afford to be sick. Life Shotz provides me with natural energy all day and well past the time my children are in bed! I wake in the morning feeling refreshed and ready to start my busy day! I feel better and have a healthier immune system. Life Shotz makes me a better mom! I certainly don’t want to be without it!”
Ruth  V.
Leesburg, VA

 Click Here for More Testimonials

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.  We want to help you be better than just average, because we believe in you. 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. Try bringing a healthy option to the party (we are known for our salads). This way you know you have a least one healthy choice.  A big part of the plan is never go to the party hungry.  Eat something light ahead of time so you can make choices with your head and not your stomach.  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.

Cooking tip.

Put your gravy in the refrigerator and let it harden, then skim off the top layer of fat then reheat. This one tip can save you up to 56 grams of fat per cup. (Of course no gravy at all is the best option, but hey, it IS Thanksgiving!)

Yours in health,

Colleen Riddle

P.S.

Thank you for all of your support….New Mommy Makeover won first place in the 2011 Sheknows.com Parenting Awards!  I’m so excited about this national recognition!  Thank you!!

Concept:Mike Adams Art: Dan Berger www.naturalnews.com

Well, it’s that time of year again, Halloween.  Little ghosts and goblins are running all about.  Are you dressing up this year?  Have your kids dragged you all around town to find the perfect costume?  I found this cartoon, and it made me laugh, so I wanted to share it with all of you.  I know it would be unrealistic for me to expect you and your kids to not eat candy this Halloween.  I do suggest that you keep it under control and monitor what your kids consume.  I also wanted to provide some creative alternatives. The candy aisles in the store are woefully lacking in healthier alternatives. Small bags of pretzels, popcorn, or animal crackers are some healthier options.  It’s hard to find safely-packaged, treat-sized portions of fruits, veggies, or even nuts. So instead, how about some fun items that not only lack tons of sugar, but also last a lot longer than candy.  Here are some ideas: silly bands, temporary tattoos, spider rings, and glow sticks.

Overall, try to make Halloween about having fun and getting dressed up.  Focus on carving the pumpkin, watching a fun Halloween inspired movie, and enjoying time with family and friends.

Yours in health,

Colleen

P.S.

This Pumpkin Oatmeal recipe sounds delicious!

For breakfast with a fall flavor that really sticks to your ribs, try this delicious pumpkin oatmeal.

• 2 cups quick or old-fashioned oats
• 3 cups fat-free milk
• 1/2 cup canned pumpkin
• 1/4 tsp pumpkin pie spice
• 1/8 tsp cinnamon
• 1 tbsp raisins
• Brown sugar to taste

Recipe taken from About.com by Fiona

Latest Testimonial about Life Shotz

“I haven’t slept well for years. I would go to bed and toss and turn for hours, literally, and if I woke up in the middle of the night, well, I usually just got up. It was over! About three weeks after I started taking Life Shotz, I realized I was sleeping really well. I was snoozing like a baby, all night long! The only thing I changed was adding Life Shotz to my daily routine. I love waking up refreshed after a good nights sleep! Thank you 21Ten for giving me my life back!”
Tracey Gilmore
Lubbock, TX

I just returned from New Mexico last week and had a wonderful time hanging out with my family.  As some of my long time readers know John and I went out there last year as well.  But one of the things I really missed this year was the hiking up the mountain: that fresh mountain air, the views from the top, and of course the challenge of climbing all the way to the peak.  Still recovering from my car accident the pelvis said, “No!” even though my mind was saying, “Yes!” My mind kept flashing wonderful, vivid memories of John and me at the top with our hands in the air, on top of the world.  It was very hard for me to hold back and listen to my body, but better judgment prevailed and I found other activities to keep me busy.  Missing out is what I wanted to talk about this week.  If John and I had not seized the moment and climbed the mountain last year I would have missed out on a great life experience.  You see, you never know when life is going to throw you a curve ball and limit what you can do.  That is why you always hear me talking about being in the best health you can be in.  I want you to be ready for all the experiences life presents to you because it can change, quicker than I care to remember.  One day I was headed to enjoy a massage and the next day I’m lying in a hospital bed with a fractured pelvis.  What is it that you don’t want to miss out on?  It doesn’t need to be climbing a mountain; it can be anything from spending time with the one you love, to traveling around the world.  So, take care of yourself now, and when those moments present themselves you will be ready.  I can’t imagine what it would have been like to not make the hike when I did.  To miss that experience and time I spent with John would have been heart breaking.  I think the only thing that would have been worse than not doing it, would have been living with the regret that I missed out on living.  Live your life with no regrets and be healthy enough to climb that mountain!

P.S.

Remember I need your help!  New Mommy Makeover DVD is up for the 2011 SheKnows.com Parenting award.  Here’s a link to the press release:http://prlog.org/11690218

You can vote once a day until October 18th.  Here’s the link to vote: http://www.sheknows.com/parenting/awards/parenting-awards-2011/category/fitness

As an extra Thank You I’m offering 15% off New Mommy Makeover DVDs until October 31st.  Get your Christmas shopping done early!  Use coupon code: votenmm

Yours in health,

Colleen Riddle

I have a huge favor to ask each of you, my loyal readers.  New Mommy Makeover is nominated for a prestigious award, the 2011 SheKnows Parenting Award.  Each year, the SheKnows Parenting Awards program (formerly the SheKnows Parents’ Choice Awards) seeks out products that have set themselves apart as a leader in the parenting industry. The goal of the awards is to give SheKnows readers all the information they need to make educated decisions in their everyday lives – particularly when it comes to their kids! Nominated products are reviewed by the SheKnows team of editors and hand-picked for quality, functionality, convenience and more. Winners are determined via an organic online voting process open to the public and are announced on the SheKnows website each Fall.

You can vote once a day until October 18^th, 2011.  Here’s the link: http://www.sheknows.com/parenting/awards/parenting-awards-2011/category/fitness

In return for you taking time out of your busy day, I’m giving you a quick 10 minute workout that can be done anywhere.  We all know that sometimes life is just a little too crazy to fit in a full workout.  If you have been following me for any length of time you know that I always say, “Something is better than nothing!”  So here you go:

Warm up: 4 minutes

1 minute Jumping Jacks
30 seconds rest
1 minute jogging in place
30 seconds rest
1 minute running stairs (if you don’t have stairs 30 seconds running man each leg)
30 seconds rest
1 minute jump rope (or fake jump rope)
30 seconds rest

As an extra Thank You I’m offering 15% off New Mommy Makeover DVDs until October 31st.  Get your Christmas shopping done early!  Use coupon code: votenmm

Yours in health,

Colleen Riddle

Wanting it or doing it.
There is a big difference here.  First, let’s talk about the “wanter.”  I hear people all the time saying they want to lose weight, they want to eat better, or they want to get in shape.  They ask for my advice, and I’m happy to give it.  As most of you know I’m always ready to talk about living a healthy lifestyle.  So, I share my tips, encourage them, and let them know I am here to help.  Then, often, I run into these “wanters” at the grocery store or out at a restaurant, and this look of fear comes over their face. They look just like the kid with their hand caught in the cookie jar at Grandma’s house.    All I wanted to do was say hi, I’m not there to judge, and ultimately it is up to them to make decisions for their health.  Don’t think for a second I don’t enjoy a glass of wine or that occasional hamburger.  I’m not against a cheat day, but it’s the decisions that we make on a daily bases between those cheat days that get us into trouble.  These daily decisions seem to be the dividing line between wanting and doing.  It’s the small ones, the one you may not even notice.  The ironic thing is that these small decisions add up very quickly.  If you think about it we make a lot more little decisions than we do big ones.  One other thing the “wanter” always has in their back pocket is an excuse.  There was some party or function they had to go to and there was nothing healthy there to eat, or company was in town and they had to entertain.  This is just two of thousands I’ve heard over the years.

Now let’s talk about the “doer.”  This person has made the decision to live a healthy lifestyle and sticks to it.  They make decisions based on what is best for them and not what everybody else is doing.  You know that old saying “If everybody else jumped off a bridge would you?”  They do not surcome to pressure of others.  It’s about long term commitment for them; they understand this is a marathon and not sprint when it comes to their health.  Very rarely do you ever hear them saying they want to do; they just go out and do it.  No excuses, no “what ifs” and no “if onlys.”  If they have an obstacle they go over, under or around, but it does not stop them until they’ve reached their goal.  It’s not always going to be easy to be a “doer,” but it’s inside each and every one of us.  The decision is yours and I promise you it’s worth the effort!  So I ask you……how bad do you want it?

Watch this inspiring video…It will motivate you! http://vimeo.com/27933991

Yours in health,

Colleen

I think when push comes to shove most people, when asked, would say they have a positive attitude.  But sometimes saying it and doing it can be two different things.  I know I’ve been brought over to the “Dark Side” before.  It can be easy to do.  You discover the conversation around you has turned into a complaint session and the next thing you know you’ve been dragged in.  Once on the “Dark Side” you may find it difficult to get out. For some reason we often find it easier to complain about the things we don’t have than it is to appreciate the things we do. That’s when we just need to adjust our vision if you will; change those contacts, or clean those glasses.  Good things are all around us.  That breath you just took in, or that next step you are about to take.  Many people struggle with things just like this.  So, ask yourself, “How good do I really have it?”  All we have to do is turn on the T.V. to see things worse off than we have it.  Could you imagine walking in the desert heat with no water or food for miles trying to find help?  This is going on right know in Somalia.  What about the riots going on in England?  See, when you start to look at things with a different perspective our problems don’t seem so big.  Sure that guy was rude and cut you off in traffic and even had the nerve to give you an obscene gesture.  Or maybe the waiter was late with your food order.  Now I know we have bigger problems than these two examples, but if you look for the good in your life your problems won’t seem so big.  I find that after my accident my vision has been adjusted.  Sure I would let some things get to me just like everybody else.  But when you are riding in the back of an ambulance scared out of your mind, thankful you’re still alive it tends to change you.  Please take my word on this and don’t find out for yourself.  So, now when I start to complain about something I take a deep breath and ask myself, “Is this really the way I want to spend the day, or do I want to spend it smiling?” I think you know the answer.   Know I’m here to help.

Yours in health,

Colleen

With some of my readers are looking to make some changes in their diet; I’ve had a few requests to explain how to read a nutritional label.  Let’s be honest, when we look at a label it’s like reading a different language.  So here is my best try at guiding you through this informational maze (I could talk for hours about this topic, but I will stick to the basics).  First, the most important thing you need to know is that the actual label is the only part of the packaging the FDA regulates.  What does that mean for you?  This is where the rubber meets the road.  All ingredients must be included on the nutritional label.  Second, ingredients are listed by the amount from highest content to the lowest content. This means the more of an ingredient that is in the container the higher they are on the list.  Third, if something has less than a half a gram of an ingredient per serving the manufacturer can claim that their product is free from that ingredient.  A good example of this is Trans Fats.  A company can claim “No Trans Fat,” and still have Partially Hydrogenated Oils (Trans Fats) in the ingredients list.  You should be looking for all types of Partially Hydrogenated Oils and staying away from them (your body doesn’t know how to process them).

Here is a sample of a nutritional label from a container of yogurt (good choice right?)  Let’s take a deeper look. First, we see 240 calories and 25 of those come from fat.  Not too bad, but a little high in calories.  Next we see sodium 140 mg were still ok.  As we continue to read on we come to SUGAR, hit the brakes, 44 grams of sugar in every container?  Putting this in perspective, every four grams of sugar equals one teaspoon of sugar. So in this example there are 11 teaspoons of sugar per serving!  We’ve seen different recommendations on the maximum added sugar daily intake range from 40 to 60 grams.  You would be surprised how quickly you can reach those numbers.  I personally enjoy Chobani plain, Greek yogurt, and then add my own fruit and cinnamon.  This way I am in control of what kind and how much sugar goes in.  One last tip on labels is to watch the number of servings per container.  Many products have more than one serving.  This means you have to multiply the nutritional label by the number of the servings in the container.  Be careful, the numbers add up quickly!

I hope this helps and that it didn’t confuse you more.  Keep the questions coming and I’ll help where I can.  If you would like more in depth information, I do offer grocery store tours, just contact me and we can schedule one.

Yours in health,

Colleen Riddle

P.S.

If you’d like me to send you a link to view a segment I did for the Cox TV show on a Grocery Store Tour, just send me an email at Colleen@ElitePhysquept.com.  It’s a more detailed look at how to shop in a healthy way!

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