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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

Curious about Life Shotz?  Watch this quick video for more info!

Solution for Nutritious Meals on the Go!

You Can't Out Train a Bad Diet!!

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 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 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!


Life Shotz Raving Fans
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”):

Latest Raving Fan!

I have worked out with many personal trainers before, but never anyone like my trainer, Colleen. What separates Colleen from other trainers is that she genuinely cares for her clients. She prepares your workout well in advance and is very organized. She makes sure you have proper form during all exercise routines and she listens to you and your needs. This not only helps her clients lose weight, but also coaches them to make a lifestyle change. She actually cares about how I am doing and wants me to be healthy not just lose weight.  She wants me to understand my body and what roles nutrition and exercise play in my life.

Colleen is also great about checking on your progress as well as consistently sending out interesting articles and videos. Proper nutrition and stress management are emphasized just as much as exercise, which is key for longer-term success. You really get the sense that Colleen is as invested in your progress as you are, and that kind of teamwork and coaching is what sets her above all others.-D. Woods

dallas lunges beach

Check out how much fun we have and the results we get!

This short video will show you real clients having real success!  Come join the fun!

Are you ready to finally have fun and get Real Results from your workouts?  You have come to the right place!  Colleen Riddle’s motivating style will find you looking forward to your workouts!  She’s committed to your success, and knows exactly how to change your body!  What are you waiting for?  It’s time to put yourself first and have the healthiest year yet!  You deserve it!

8 Tips to Kick Sugar Addiction

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
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 New Mommy Makeover coaching packages or my Elite Physique coaching program and let me help you stay accountable and motivated, and FINALLY reach your goals!

Yours in health,


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:

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.


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.


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

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!

Copy of My life in 2012

Copy of My life in 2012.

7 Tips for a Healthy Thanksgiving

I’m thankful for all of my wonderful clients, and supportive readers!  Just wanted to share seven tips with you to keep you healthy and fit through Thanksgiving!

1.  Dressing:  Use a little less bread and add more onions, garlic, celery, and vegetables. Add fruits such as cranberries or apples. Moisten or flavor with low fat low sodium chicken or vegetable broth and applesauce.

2.  Turkey:  Enjoy delicious, roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.

3.  Mashed Potato Substitute:  Use heavily steamed cauliflower, garlic or garlic powder, and low fat sour cream and beat(John loves these!)

4.  Quick Holiday Nog:  Four bananas, 1-1/2 cups skim milk or soymilk, 1-1/2 cups plain nonfat yogurt, 1/4 teaspoon rum extract, and ground nutmeg. Blend all ingredients except nutmeg. Puree until smooth. Top with nutmeg.

5.  Desserts:  Make a crust-less pumpkin pie. Substitute two egg whites for each whole egg in baked recipes. Replace heavy cream with evaporated skim milk in cheesecakes and cream pies. Top cakes with fresh fruit, fruit sauce, or a sprinkle of powdered sugar instead of fattening frosting.

6.  Appetizers:  Don’t go overboard with pre-dinner treats.  It’s easy to consume 1500 calories before you even sit down to dinner.  Avoid the heavy cheese dip, and fried options.  Focus on fresh items such as veggies and fruit.

7.  Exercise:  Get a quick workout in before the day begins.  Remember, something is better than nothing!  Intervals are the best way to get your body into a “Fat Burning Furnace” all day!

Enjoy your special day!  Above all, remember what this holiday is really about: Being grateful for the special people in your live.  Thank you for being a part of my life!

I have a new coaching program!  There are two options.  One of them goes along with my New Mommy Makeover DVDs; click here for more information about that:  The other option is the Elite Program that has personalized workout programs, ability to track your food, workouts, goals and more on your own personal website, and personal coaching calls with me.  Email me if you want more details!   As my loyal readers, you are getting to hear about this exciting news first!!  The Elite Program has limited availability.  I’m offering a 15% discount until the end of November.  Don’t wait until the New Year to make your goals!

Yours in health,
Colleen Riddle, ACE Certified Personal Trainer
AFPA Certified Pre/Post Natal Exercise Specialist

Life Shotz Raving Fans
“Who loses weight over the holidays? I just put on a pair of jeans that were too tight at Thanksgiving, and they were loose! Since I began to take Life Shotz two months ago, I notice that I’m not hungry between meals, so I’m not munching or snacking anymore. I have more energy at the end of my day, so I’m getting more done when I get home, and I’m getting to the gym more often and not spending as much time on the couch. I’m also in a better mood when I get home from a long, stressful day at work. I feel better than I have in years!”-Robin Glaus
Try the 10 Day Challenge!  Risk-free…100% Money Back Guarantee!  10 sticks, 10 days, change your life!  Click here to see what people are experiencing:

Healthy Halloween Tips

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.  Also don’t just throw away your pumpkin seeds.  They are filled with fiber essential fatty acids, and antioxidants!  Just mix them with a little oil and some seasoning and bake at 350 for about 20 minutes!

Life Shotz Raving Fans

Latest Story from happy Life Shotz customer!

Life Shotz has made such a difference in my life. I feel so much better and I have lost over 10 pounds in less than a month. I was told by my boss the other day that i have such nice skin. I clean house’s for a living and I don’t die out half way throw the day any more. I LOVE THIS STUFF!

Catherine Becraft, Denver CO
Click here to take the 10 Day Challenge:

Healthy Traveling

I met a wonderful trainer out in Corvallis, Oregon.  We’ve been sharing some training ideas, and I came across this great article she wrote about staying active while traveling.  I asked if I could share it with my readers.  John and I are about to head across the country to San Jose, CA for our Life Shotz conference, and I will definitely be packing my workout clothes!  Jessica wrote this article pertaining to the Labor Day weekend, but I think we can apply it to any trips we have in the near future!  Let me know what you think!

Going somewhere this holiday weekend? Don’t let that stop you from getting physical activity. There have been lots of research articles and news stories published lately about the dangers of sitting for long periods of time. So, while lounging at the beach or hanging out at a backyard BBQ may be in your plans this weekend, see if you can mix it up by accumulating bits of exercise throughout the day. You might even be able to convince a friend to join you.

Here are some strategies for having a more active vacation:

1. Plan trips that involve getting exercise. Skiing, canoeing , backpacking, and fly fishing can be relaxing, enjoyable, and physical all at the same time.

2. Explore on foot or by bike rather than by motorized transport. If you’re visiting a big city like New York or Chicago, see how far your legs can take you. Or if you’re in the countryside, rent some cruiser bikes and go for a ride.

3. Do some airport yoga. Even if you’re not flying from San Fransisco, you can make the airport your yoga studio. Find a quiet corner in an empty terminal and let your inner yogini shine.

4. Play some games with the kids. Put the electronics off limits this weekend and play some good, old-fashioned games. Adults can play too. Wiffle ball, lawn darts, horseshoes, and miniature golf will get you off your rear end and having a great time with the family.

5. Schedule time for a workout. You schedule time for everything important in your life: work, family get-togethers, hair appointments, and watching the big game.  Why not exercise? Sign up for a morning kickboxing class or program an alarm on your phone to remind you to go for a jog. Make exercise a priority every day.

You will find yourself much more relaxed and rejuvenated if you take a little bit of time every day to move your body. Have a wonderful holiday weekend!

JessBee Personal Training & Yoga

Visit Jessica’s website here: