BUILDING YOUR MOST SUCCESSFUL DAILY ROUTINE

Do you feel like your day is constantly filled with tasks instead of meaningful outcomes? Are you getting by instead of thriving at work? Do you ever feel like there must be more to life than this? If so, you’re not alone. 

Many people feel the same way at some point in their lives—and that’s when it’s time to build a new routine. A routine can be your best friend or your worst enemy. It all depends on how you look at it. Think of it as a tool that can help you achieve the outcome you want and live the life you aspire to lead. 

A routine eases stress, saves time, and helps you make the most out of life. However, if your current routine is making things more challenging than easy, maybe it’s time to build a new one. Read on to discover how...

What is the most successful daily routine?

Successful routines are those that you look forward to and enjoy. There is no one-size-fits-all approach. Instead, try to figure out what worked best for you by examining your past. What were you doing that gave you the best results? What helps you stay on track with your daily tasks? When those routines worked best, why did they work? What could you do to make them work even better? What made your routines successful in the past might be different than what will work for you now. It’s important to be open to change and to learn from your past. You might be surprised by what works best for you now.

Decide what you want out of life.

When you know what you want, you have the power to make it happen. 

Your daily routine is a great place to start. If you don’t know where you want to go, it’s tough to know how to get there. Start by choosing one or two things you want to accomplish each day. Once those are checked off your list, you can move on to the next things that are important to you. From there, you can begin to build your routine in a way that aligns with your goals. 

You can also use your goals as a way to pick better habits. For example, if your goal is to take more steps towards your financial goals, you might choose to spend your free time learning how to invest. If your goal is to find a fulfilling career, you can create a daily routine that makes it easier to find the path that’s right for you.

Know your limits.

While it’s important to set goals for yourself each day, you also need to know your limits. If you try to do too much, you’re setting yourself up for failure. 

You don’t want to burn yourself out before you even get started. Start each day with a to-do list of items that are important but also realistic. When you have a clear view of what’s on your plate for the day, it’s easier to stay focused and on track. 

You can also cross off items as you complete them, which provides a sense of accomplishment. While it’s important to set yourself up for success, you also need to be realistic. You don’t want to set yourself up for failure by trying to do too much. It’s better to start with a few things and then build up from there as you gain more confidence.

Create a habit checklist.

A great way to build a daily routine and make it easy to stick to your goals is to use a habit checklist. A habit checklist is simply a visual or physical representation of your goals. 

You can create it in any form that works best for you—whether that’s a journal, a spreadsheet, a poster on your wall, or a reminder app on your phone. What items go on your habit checklist will vary based on your goals. 

For example, if your goal is to create a more positive work environment, you’ll want to make sure your checklist includes ways to make your daily routine more positive, such as meditating or reading something inspirational. If your goals are more career-related, such as learning the ropes of your field or making connections, you can include those on your habit checklist as well.

Make small changes you can stick to.

If you try to change everything at once, you’ll likely find yourself overwhelmed and giving up. Instead, try to make changes that are small enough that you can easily stick with them. A great way to do this is to start by choosing one thing you want to change and then building your routine around that. For example, if you want to drink more water and eat better, you can add a daily water intake goal to your daily routine. From there, make sure you have everything you need to accomplish that goal. Keep a water bottle nearby and make sure you have healthy snacks available. You can also set reminders to help keep you on track.

Bottom line

Your daily routine is an easy way to make big changes in your life. It can also be the easiest way to make sure you don’t forget anything important. The best daily routine is one that you enjoy and looks forward to. It’s also one that you can stick to, even when times get tough or you’re feeling uninspired. For a routine to work, you must first know what you want out of life. You need to know your limits and make small changes you can stick to. Once you do, it will be easy to build a daily routine that makes life easier and more enjoyable!

 

by Rita

OVERCOMING PSYCHOLOGICAL BARRIERS TO WEIGHT LOSS

When you first set out to lose weight, everything seems exciting and new. But after a few weeks go by and the pounds don’t come off as fast as you hoped they would… Things get harder. 

The struggle is real for almost everyone trying to drop some pounds. You might find it challenging to stay motivated, keep a healthy diet and exercise routine, or even stick to just one weight loss strategy rather than switching from one thing to another every few weeks. So what do you do when all these psychological barriers start getting in the way of your weight loss efforts? Read on for some excellent tips on how to get past those roadblocks and succeed in your weight loss journey.

Be realistic about your weight loss goals

Even though the ads promoting weight loss might make it seem like it’s easy to lose 10 pounds in a week, or even a day, the reality is that this is not the case. 

Weight loss is a slow and steady process, and you will see your best results by being realistic about how quickly you can achieve your goals. If you have 50 pounds to lose, it’s not realistic to think that you will see significant results in three months. Be honest with yourself about how much weight you can realistically lose in the amount of time that you have set aside to do so. 

It’s also important to keep in mind that the number on the scale is not the only measure of success. You might see a smaller number on the scale, but if you have lost mostly muscle mass and not fat, that does not make you any less successful. You should also set goals for your diet and exercise habits as well as your weight.

Create a healthy routine

In order to make weight loss a regular part of your routine, you need to make it a consistent part of your life. If you want to lose weight, you will have to eat healthily, control your portion sizes, and exercise regularly. 

If you are one of the many people who want to lose weight but don’t have a routine set up yet, the first step is to set a routine. When you start a weight loss routine, you need to plan out your meals, track your calories and macronutrients, and make time for exercise. 

Creating a healthy eating and exercise routine will not only help you lose weight, but it will also help you maintain your weight once you’ve reached your desired weight.

Track your progress

If you are not tracking your progress, then you might not even notice that you are experiencing a loss of inches and a loss of fat. You can track your progress with the help of measurements, photographs, or even a journal where you write down what you eat and how much you exercise each day. You can also track your progress with apps like MyFitnessPal. 

With these tools, you will have accurate information about your progress so you don’t have to rely on your own memory. You might also want to consider getting a fitness tracker so you can track everything from your heart rate to the number of steps you walk in a day.

Find an accountability partner

Having an accountability partner can help you stay on track and stay motivated throughout your weight loss journey. 

Some people choose a friend or family member to partner with and meet with them once a week so they can check in and hold each other accountable to their goals. Another option is to find an online platform that promotes accountability and personal progress, like the Fitocracy app. Fitocracy is a social networking app that can help you find an accountability partner, track your progress, and give you motivation to keep going when times get tough.

The best accountable one could every have is a personal health and fitness coach. Here are some reasons why having a fitness coach as an accountability partner for weight loss can help:

  1. They understand what it's like to be overweight. They've been there, done that and know how hard it is to lose weight and keep it off. They know what it feels like to be judged by others based on their appearance or size, and they know how hard it is to feel comfortable in their own skin when they don't have enough energy or confidence to put themselves out there in the world. That's why they're passionate about helping others achieve success in their fitness goals!
  2. They're role models for healthy living. When you see someone else making healthy choices, it motivates you to make healthy choices too! This is especially true if your

Need a health and fitness coach? Book a call with Rita today so you can break through the psychological barriers. 

Develop a ritual to help you stay motivated

We all have those days when we don’t feel like getting out of bed, let alone going for a walk or cooking a healthy meal. On days like this, you might feel like you don’t have the motivation to keep going. 

You can combat this by creating a ritual to help keep you motivated and on track. Rituals are an excellent way to help you stay consistent and stay focused on your goals and desired outcomes. Depending on your lifestyle and weight loss goals, you can choose rituals that work best for you. 

Some examples include lighting a candle, listening to your favourite music, writing down your goals, or even meditating.

Don’t compare yourself to others

Social media can be a wonderful thing, but it also comes with a lot of pitfalls. One of the biggest pitfalls is the tendency to compare your life and your journey to others. It’s easy to fall down a rabbit hole of comparing your progress and lifestyle to others. When you are starting out, it’s easy to look at other people’s posts and think that they are further ahead than you and that you don’t measure up. However, it’s important to remember that everyone has their own journey and that not everyone will progress at the same rate.

 

When you are trying to lose weight, you will inevitably come across some roadblocks. These roadblocks might be psychological or they might be related to any number of other factors. The key is to identify these barriers and find ways to overcome them. With these psychological tips and tricks, you can overcome your barriers and reach your weight loss goals.

 

by Rita

WOMEN – UNDERSTAND HOW YOUR BODY WORKS FOR BETTER HEALTH

Women’s health is a topic that doesn’t get much attention. It's easy to overlook women's health in our busy lives. But there are many reasons why it is important to take care of your health and pay attention to your well-being. 

Women’s health also known as feminine health or gynecological health) refers to the state of health of adult women, with a focus on diseases and ways to prevent them. This type of healthcare focuses on maintaining healthy habits and promoting wellness so that diseases can be prevented or detected earlier, when they are more treatable. 

Here are three good reasons why Women’s Health matters:

Women’s Health is Important for Mental Wellbeing

Women are not just their bodies. They are their minds and emotions as well, and these elements must be taken into consideration when discussing their well-being. There is no doubt that women’s health affects men as well, so it is important to understand how we can improve women’s health in order to improve the lives of everyone around us.

Women are more likely than men to experience depression and anxiety. In fact, according to statistics from the National Institute of Mental Health (NIMH), at least 25% of all Americans will experience some form of mental illness during their lifetime (1). This includes both men and women, but in general, women are more likely than men to experience depression or anxiety disorders at some point in their lives.

Women who are in good mental health are more likely to maintain a positive mood, outlook, and state of mind. This is important because it can impact your daily life and relationships. With good mental health, you will be more able to cope with stress, negative emotions, and life’s problems. You are also more likely to be balanced and have a positive outlook on life overall. Poor mental health is linked to numerous factors, including health habits, genetics, and environmental influences. 

If you want to maintain good mental health, you need to take care of your general health. This includes eating healthy, exercising, getting enough sleep, and managing your stress. If you have a pre-existing mental health condition, you’ll also want to work closely with your doctor to create a treatment plan.

Women’s Health is Important for Physical Wellbeing

The physical health of women is important for many reasons. It can impact your ability to do physical activities like exercising. It can also impact your ability to carry out daily tasks like working. 

Poor physical health also impacts your self-confidence and how you feel about yourself. It can also affect your relationships with others and your overall quality of life. For many of these reasons, physical health is an important part of women’s health. 

Women are more likely than men to develop heart disease, cancer, diabetes, and osteoporosis. If you want to maintain good physical health, you will want to make sure that you are getting proper nutrition and exercising regularly. You will also want to see a doctor regularly for screenings, so you can catch any potential health issues early. Or, seek help from a health and fitness coach to guide you with programmes streamlined to your needs and goals. 

Women’s Health is Important for Reproductive Wellbeing

The reproductive health of women is every bit as important as their physical and mental health. 

Reproductive health refers to your ability to have healthy pregnancies and deliver healthy babies. It also refers to your ability to stay healthy throughout your reproductive years. Your reproductive health can be impacted by your physical, mental, and general health habits. 

For example, if you’re not getting enough sleep, it could negatively impact your reproductive health. There are a variety of things that you can do to maintain reproductive health. You can eat healthy, exercise, manage your stress, get enough sleep, and avoid risky behaviours like smoking. You can also schedule doctor visits to stay on top of any reproductive health issues.

The first step to good reproductive health is understanding what's normal for you. Know your body. This includes getting familiar with your cycle and any changes that occur during different phases of life. For example, if you're not having regular periods or they're stopping altogether, talk with your doctor.

Women’s health and proper care of their reproductive health is important especially because most women will get pregnant at some point in their lives. The more they know about how to protect themselves from diseases, the better it is for them and their babies.

 

The following tips will help you maintain your reproductive health:

  1. Eat healthy
  2. Exercise regularly
  3. Practice safe sex
  4. Get regular checkups

 

Women’s health is important for many reasons. It impacts your physical, mental, and reproductive health. It can also impact your self-confidence and daily life. There are many ways that you can take care of your health so that you stay healthy and happy. If you want to take care of your health, you need to make sure that you are eating healthy, exercising, getting enough sleep, attending doctor visits, and avoiding risky behaviours.

Women's health should matter to everyone, men and women alike. Getting educated on this incredibly important topic can be a great step toward helping women have a brighter future, preventing illness, and promoting wellness.

by Rita

SPEED WEIGHT LOSS IS BAD FOR YOU. HERE'S WHY

Extreme weight loss programs are all the rage today. People who have tried them claim to experience great results in a short period of time. But what are the real long-term effects on your health?

Fast, extreme weight loss has become a popular trend for those who are looking to lose weight. Extreme weight loss typically happens through rapid and unsustainable means such as starvation, dehydration, or severe calorie restriction.

While these methods can lead to short-term results when done long-term they can have serious effects on your health. Extreme weight loss programs are not healthy long-term solutions to losing weight. These programs put you at risk of developing eating disorders, malnutrition, and stress on your bones and muscles. Is it worth it? How much risk do you take by losing weight fast? Let's find out.

Starvation and Calorie Restriction

When you starve yourself or severely restrict calories, your body thinks that it is in a state of famine. To make up for this lack of nutrients, the body will break down muscle mass and store fat instead. This happens because the body thinks it needs to store as much energy as possible to survive the “famine.”

Unfortunately, when you lose weight through calorie restriction, you will regain the weight (and sometimes more) once you go back to your normal diet since your body maintained a “fat storage” mode while you were restricting calories.

There are other long-term health risks associated with extreme calorie restriction, such as an increased risk of osteoporosis and brittle bones, an increased risk of developing anemia, gastrointestinal problems and a weakened immune system.

Another issue with calorie restriction for long periods of time is that it can cause your metabolism to slow down drastically, making it even harder for you to lose weight if you return to an eating pattern with regular calories.

Bone and Muscle Deterioration

One of the side effects of unhealthy and extreme weight loss methods is muscle and bone deterioration. When your body does not receive enough nutrients, it breaks down muscle and bone tissue for nutrients. This is because the body thinks it is in a state of starvation and does not have enough nutrients to function at an optimal level.

This can lead to weakened bones, muscle weakness, and posture problems. Bone loss is caused by decreased levels of estrogen, as well as a lack of vitamin D. According to a research study by Brigham and Women’s Hospital in Boston, change in bone density is associated with weight loss with middle-aged women more at risk. As Osteoporosis is one of the major issues women are facing as we age, bone mass should be kept balanced at all times.

If you have recently lost a significant amount of weight, you could experience muscle deterioration, which is characterised by a decreased ability to exercise and muscle weakness. In addition to losing muscle mass, you may also lose calcium and phosphorus from your bones due to the increased loss of fluids and electrolytes during exercise. This can lead to a condition called osteopenia — a precursor to osteoporosis — where there is less calcium in the bones than normal.

If you are experiencing muscle deterioration after losing weight, you should consult a doctor, or health and fitness coach as they can recommend an appropriate way to regain your muscle strength and health.

Malnutrition

Extreme weight loss methods can cause you to become malnourished if done for a prolonged period of time. Malnutrition can result from extreme calorie restriction, severe dieting, and excessive exercise. If you are experiencing malnutrition, there will likely be noticeable changes in your mood, mental health, and overall health.

Symptoms of malnutrition include fatigue and decreased energy levels, mood swings, a decrease in motivation and productivity, headaches, hair loss, and dry, scaly skin. If you are experiencing these symptoms while on an extreme weight loss diet, you should seek medical attention. A doctor can perform tests to determine if you are experiencing malnutrition and recommend ways to correct the issue.

Eating disorder

An eating disorder is a mental illness that can develop when you are performing extreme weight loss techniques.

If you have an eating disorder, you will likely be obsessed with your diet and constantly try to control what you eat, how often you eat, how much you eat, and how many calories you consume.

Eating disorders can be defined as an unhealthy relationship with food, weight and body image. This includes anorexia nervosa, bulimia nervosa, binge eating disorder and other eating disorders not otherwise specified (EDNOS).

Eating disorders are associated with considerable mortality, morbidity, and economic costs. In the United States, 10% of all deaths in females aged 15-24 years are due to eating disorders, linked to the desire to lose weight and keep body shape by starvation.

Eating disorders become dangerous when they become obsessive and disruptive to your life. If you believe you may be suffering from an eating disorder, find a therapist that specialises in eating disorders to seek treatment.

Extreme weight loss programs can have serious long-term effects on your health if done for a prolonged period of time. Starvation and calorie restriction can lead to muscle and bone deterioration, malnutrition, and an increased risk of developing an eating disorder. If you are looking to lose weight, you should consult a nutritionist, or a health and fitness coach like Rita to find a healthy and sustainable lifestyle change that fits your lifestyle and long-term goals. 

Don't forget to message her today so that you can start your health journey.

 

EXTREME SPEED WEIGHT LOSS: LONG TERM EFFECTS ON YOUR HEALTH!

 

Today’s world is obsessed with being skinny. 

You can see the pressure to be thin everywhere you look - from television, to advertisements, to social media. This obsession with being skinny has led many people to think that the best way to get there is by losing weight quickly. Whether it's a fad diet, juice cleanse, or some other quick fix, many people are trying to lose weight as fast as possible.

If you are considering a crash diet for weight loss, it’s important that you know the risks involved. Rapid weight loss can have serious consequences on your body and your health in the long run. We’ll go over some potential dangers of rapid weight loss and some of the activities to avoid. 

What is Extreme Speed Weight Loss?

In general, rapid weight loss is anything that results in a loss of one or more pounds per week. The goal of weight loss should be to lose one to two pounds per week on a regular basis over a long period of time. However, most people who go on a crash diet for weight loss experience an initial loss of 10 pounds or more in the first week. This means these people are losing about 1 pound each day, which is definitely considered rapid weight loss. We’ll break down the dangers of rapid weight loss below.

 

  1. Nutrient Deficiency

When you lose weight quickly, your body doesn’t have enough time to adjust to its new size. This means that you’ll lose nutrients through things like excretion, sweating, and urination. Some common nutrients that you’ll lose with excessive weight loss include calcium, iron, B vitamins, and zinc. These nutrients are responsible for important bodily functions like maintaining strong bones, keeping your immune system strong, and improving your mood. If you’re not getting enough of these nutrients, your health can suffer greatly.

 

  1. Muscle Loss

Another side effect of rapid weight loss is the potential for your body to start breaking down your muscles. You may think that you can avoid losing muscle by exercising during your rapid weight loss regime, but this isn’t always the case. Exercising while losing weight can actually help to prevent muscle loss, but if you’re not eating enough calories to sustain your workouts, your body will break down your muscles as a source of fuel. This can be very dangerous for your health. When your body breaks down muscle for fuel, it releases chemicals called cytokines. These cytokines can travel to your kidneys, liver, and heart and cause damage to those organs. This can cause organ failure and greatly reduce your lifespan.

 

  1. Weaker bones

When you don’t get enough calcium in your diet, your body will start to break down your bones to get at it. Calcium is an essential nutrient for strong bones. It helps your bones grow strong and provides support to your joints and ligaments. When you’re not getting enough calcium in your diet, your body will start to break down your bones to get the calcium it needs. This puts you at a high risk of developing osteoporosis and breaking bones. If you’re trying to lose weight quickly, it’s important to make sure you’re getting enough calcium in your diet.

 

  1. Gastrointestinal problems

When you’re trying to lose weight quickly, you may be tempted to forgo proper nutrition for a fad diet or a juice cleanse. While these methods may allow you to lose weight quickly, they can also cause severe gastrointestinal problems. Gastrointestinal issues that may occur from a crash diet include irritable bowel syndrome, vomiting, and diarrhea. These issues may be short-term as long as you end up eating a healthy diet after your rapid weight loss period. If you continue to ignore proper nutrition and maintain your crash diet over a long period of time, your gastrointestinal issues can become chronic conditions.

 

Here are some of the most common rapid weight loss activities to avoid: 

 

Fasting

Fasting is probably the oldest form of extreme speed weight loss that has been practiced by different cultures across the world. 

While intermittent fasting has become a popular approach to weight loss in recent years, many people still choose to undertake water fasting. Water fasting is an extreme form of fasting during which you consume nothing but water for anywhere between one and 30 days. 

While this particular extreme speed weight loss approach is not recommended for everyone, it can be a valid choice for those who have a strong will power and a healthy digestive system. Depending on the length of your water fast, you may experience many health benefits such as improved mental clarity, reduced inflammation, improved digestion, increased energy levels, and better sleep. 

However, water fasting is not recommended for those who are underweight, women who are pregnant or breastfeeding, people who have digestive issues, and those who are taking medication.

 

Excessive Cardio

Excessive cardio is the form of extreme speed weight loss that involves performing excessive amounts of aerobic workouts while eating a very low-calorie diet. 

Extreme speed weight loss programs that promote excessive cardio are often associated with the Atkins diet, which has been found to be unhealthy in many ways. Depending on the degree of carbohydrate restriction, the Atkins diet can lead to nutritional deficiencies and even mental health issues such as anxiety and depression. One study has shown that long-term consumption of low-carbohydrate diets can increase your risk of death from all causes. 

Excessive cardio can not only cause serious health problems, but it can also make you lose muscle mass instead of fat. While moderate amounts of cardio have been proven to promote fat loss, excessive amounts of aerobic workouts can cause muscle loss by increasing protein breakdown in your body.

 

Sweating in Hot Rooms

This extreme speed weight loss approach involves exercising in saunas or steam rooms to increase your metabolism and burn fat. 

Although this method seems harmless enough, it can be very dangerous if you do not know what you are doing. Exercising in hot environments can trigger the fight-or-flight response and cause an increase in your core body temperature. 

This can be dangerous if the temperature in the room is too high, and many people have died as a result of extreme speed weight loss. Individuals who are at risk for hyperthermia due to excessive sweating should not undertake this extreme speed weight loss approach. You should never exercise in excessively hot rooms without wearing protective gear such as gloves, a hat, and a long-sleeved shirt. This extreme speed weight loss method is not healthy and can lead to serious health issues.

For most people, extreme speed weight loss can be just as bad as extreme weight gain. You may lose a lot of weight in a short period of time, but it is unlikely to be fat because your body stores fat as a survival mechanism. When you lose weight too quickly, your body perceives it as a threat, so it will store more fat and utilize less energy to prevent itself from dying. If you want to lose weight safely and permanently, keep your diet clean, eat a lot of vegetables, and exercise regularly. Weight loss is a slow process, and it should not be rushed. It is recommended to lose between one to two pounds per week, and you should be able to maintain your weight loss for the long term.

Don’t rush your weight loss journey. Book a call with Rita today and receive a bespoke programme tailored for your needs! 

by Rita

HOW TO MASTER YOUR EMOTIONS AND LIVE A HAPPIER LIFE

Happiness is a state of mind that can be cultivated. In fact, studies have shown that those who are more optimistic, grateful, and self-aware are happier. The key to happiness is learning to manage your emotions in healthy ways. Positive emotions like joy, gratitude, and love tend to make our lives better. Negative ones like fear or anger can get in the way of our ability to function fully and happily, on a day-to-day basis.

 

The challenge is finding ways to channel your emotions in positive directions so you can thrive instead of merely existing. It’s not easy and it won’t happen overnight, but with time and practice you can master your emotions so that they no longer hold you back from being the best version of yourself.

 

Why is it important to manage emotions?

Emotions are basically the way we feel about things. They can be negative or positive, and they can change quickly. It's important to manage your emotions because you'll be more relaxed and happier if you do.

 

If you don't manage your emotions well, they can lead to negative behaviour and cause problems in your relationships with other people. For example:

  • You might shout at someone if you're angry with them
  • You might cry when you're sad or upset
  • You might feel jealous when someone else gets what you want

 

The ability to manage emotions is one of the most important skills for success in life. It is also a skill that many people struggle with. Being able to control your emotions can help you cope with stress and adversity, maintain positive relationships and avoid conflicts, live a healthier life away from stress-related illnesses, perform your best at work and school, and enjoy a happy and fulfilling life.

 

In addition to helping you stay healthy and happy, learning how to manage your emotions will help you get along better with others. Emotional intelligence is often cited as a key factor in building successful relationships with others.

 

Practice Mindfulness

Mindfulness is the act of being present in the moment without judgment. It’s a practice that has been proven effective in lowering stress and increasing feelings of joy and satisfaction. It’s also known to enhance empathy and compassion — two key emotions in building a happier life.

 

You can practice mindfulness in a number of ways. For example, you can dedicate a portion of each day for quiet reflection, meditating, or simply take time out of your schedule to be fully present.

 

In a world where we can't even count on the weather to be the same day to day, how can you expect yourself to always be in control of your emotions?

 

We're all subject to sudden bouts of anger, frustration and sadness. But mindfulness — being aware of your thoughts and feelings without judgment — can help you manage your emotions in a more effective way.

 

Mindfulness is more than just being aware of what's going on around you; it's also paying attention to what's happening inside of you at any given moment. When something comes up that makes you feel something, mindfulness helps you examine why instead of reacting automatically. It helps you process things before they turn into full-blown reactions or moods that dictate your actions throughout the day.

 

Here are some tips for being mindful of your words and thoughts before bursting out or acting impulsively:

 

Take a deep breath. When you're feeling frustrated, angry or anxious about something, take a moment for yourself before reacting or responding. Take several deep breaths, then ask yourself if this situation really needs an immediate response from you or if it can wait until later when cooler heads prevail (and tempers have cooled).

 

Exercise Regularly

Physical activity isn’t just good for your body — it’s good for your mental state, too. Exercising regularly can reduce stress and increase feelings of vitality, self-confidence, and optimism. It can even improve your ability to handle emotions like anger, sadness, and frustration.

 

When you exercise, your body releases endorphins — chemicals that help to reduce feelings of anxiety, loneliness, and depression. In fact, many people use exercise as a form of therapy.

 

There are many types of exercise to choose from, and you don’t need to dedicate hours to see positive results. Even a short walk can make a difference. Just be consistent with this routine moving forward.

 

The benefits of exercise include:

  • Improved mood
  • Increased energy levels
  • Better sleep quality
  • Weight loss or weight management

 

Cultivate Gratitude And Meaning

Expressing gratitude and meaning in your life can help to cultivate a richer emotional state. It doesn’t matter if the thing you’re grateful for is big or small; it’s simply about making the effort to focus on the positives in your life.

 

Similarly, cultivating a sense of meaning in your life is about finding ways to be connected to the people and things around you. Finding ways to make connections with others can help you to feel more connected to people and to a purpose in life and so increase your feelings of gratitude and meaning.

 

Develop Empathy

If you can understand what you’re feeling, you can then make changes to manage those emotions in healthy ways, ultimately leading to a happier life.

 

Empathy is the ability to put yourself in another person’s shoes, and it can help you to build stronger relationships and make better decisions. It is the ability to understand another person's feelings and experience their perspective. You can practice empathy by simply taking some time to imagine what other people are going through in their lives.

 

Here are some ways to develop empathy:

 

Realise that everyone has emotions. If you think about the fact that everyone has emotions, it will be easier for you to empathise with others' feelings and perspectives. This can help you become more patient with people who seem irrational or difficult because their behaviour may be influenced by their own fears or anxiety.

 

Listen carefully when other people are speaking so that you can really hear what they're saying — not just what they're saying but how they're saying it (tone of voice, facial expressions). Try not to interrupt someone while they're talking so that they know that you're listening carefully and want them to speak out their thoughts

 

Just because you are trying to manage your emotion it doesn't mean there will be no more emotions. It's a lifelong process that requires dedication and practice. Just change your thinking in the situation and try to understand why you feel the way you do.

 

Try to solve it in the moment instead of ignoring it or letting it build up inside of you. It can take time to learn not just to accept your emotions but to become more confident with them and know how to manage yourself with them.

 

Happiness is a choice, and it’s one that you can make no matter what is going on in your life. If you’re feeling unhappy, know that you have the power to change your situation. Start by working on managing your emotions and cultivating the right mindset. Over time, these habits will start making a change in your life, and you’ll notice that your mood and outlook on life are much more positive.

 

If you need help in controlling your emotions and building a healthy lifestyle, your personal Health and Fitness Coach Rita Trotter is here to help. Contact Rita today by clicking this link: https://thehealthandfitnesscoach.com/contact-me

 

by Rita

HOW TO LET GO OF FEAR AND USE IT TO YOUR ADVANTAGE

Life can be scary — really scary sometimes. And those fears can be paralyzing.

Fear is an emotion that stops many of us from achieving our dreams and living the life we want to live. It can be a positive force in our lives when it helps us to avoid danger, but too often fear keeps us from doing things we want to do or reaching our potential.

If you’re reading this, chances are that you’re afraid of something – whether that’s speaking in public, making new friends, travelling alone, trying something new, or even something as simple as spiders. Fear is universal, which means that everyone experiences it at some point in our lives. Luckily, we can learn how to let go of fear and use it to our advantage.

Identify Your Fears And What Their Hurting

If you want to get over your fears, the first step is to identify what you’re actually afraid of. While you may have many different fears, you might notice that there are certain themes. For example, you might be afraid of being judged or afraid of failure. Or you might be afraid of rejection, being unprepared, or making a fool of yourself.

Write down as many fears that come to mind, even if they seem silly or irrational. Then read through your list and ask yourself why are you afraid of such things.

You also need to identify what these fears are hurting. Are you afraid of making new friends because you’re worried you’re weird and people won’t like you?

Perhaps you’re afraid of speaking in public because you’re worried you’ll get laughed at or judged. Does fear of spiders keep you from enjoying nature? Being able to identify the why behind your fears is important because it helps you figure out how to overcome them.

Practice breathing exercises

When we’re scared, our bodies produce adrenaline, which makes our hearts race, our muscles tense up and our senses become heightened so we can react quickly in an emergency situation.

Fear also triggers a flight or fight response in our brains, which tells us to either run away from the threat or fight it physically.

Studies show that the way you breathe can affect how you feel about your fears. When you breathe quickly and shallowly, it can make you feel stressed, anxious, and afraid.

When you breathe slowly and deeply, you can counteract these feelings and even relax your body. If you’re struggling with fear, try to practise deep breathing a few times a day and notice how it affects how you feel. Deep breathing is often recommended as part of an anxiety reduction program called cognitive behavioural therapy (CBT).

 

How to Practice Self-Breathing

  1. Find a quiet place where you won’t be disturbed for a few minutes (e.g., sitting in a park or walking outside)
  2. Breathe in through your nose into your belly so that it expands fully (but not so much that it feels uncomfortable). Then hold this breath for three seconds before exhaling through pursed lips very slowly (the lips should be closed as if whistling). Repeat this cycle five times and then take a break for one minute before starting again from step 2. Keep breathing in this way until you feel relaxed and calm inside yourself.

Focus On What You Can Control

While it’s important to acknowledge and work through your fears, it’s also important to focus on what you can control.

For example, let’s say you’re afraid of being rejected. You can’t control whether or not people will like you, but you can control how you act and react when someone does reject you.

Letting go of your fears and focusing on what you can control can help you reduce stress and feel more confident in your abilities. If you’re struggling with fear, ask yourself what you can control about that situation and try to focus on that. Letting go of your fears doesn’t mean pretending they don’t exist. Instead, it means accepting that you can’t control everything and using your energy wisely.

Do Exposure Therapy

The best way to get over your fears is to face them head-on. This might sound scary, but it actually works.

Exposure therapy is when you purposely put yourself in a situation you’re afraid of to reduce your fear. For example, if you’re afraid of spiders but you want to conquer that fear, you might go to a zoo and spend time near the spider exhibit.

Alternatively, you could find pictures of spiders online and look at them while imagining they were right in front of you. While this might feel silly and silly at first, studies show that it’s an effective way to overcome your fears and make them less powerful. You can also try other exposure therapy techniques such as keeping a journal about your fears or writing a letter to your fears.

Be Grateful For The Lessons Fear Teaches You

Fear can be a positive force in our lives, but too often it keeps us from doing things we want to do or reaching our potential.

When we’re young, we learn that the best way to avoid danger is to be afraid. We’re taught to avoid walking on the road because there might be cars, playing in the dark because there might be scary people, or touching a hot stove because it might burn us.

As we get older, we learn to be afraid of other things, such as speaking in public, making new friends, or trying out new things. While these fears might seem silly to someone else, they’re real to you. Even though they’re often irrational, they’re still very real. You don’t need to completely let go of your fears, but you can try to be grateful for the lessons they teach you.

Celebrate Your Achievements

Finally, one of the best ways to let go of your fears is to celebrate your achievements. When you push yourself to overcome your fears and do something difficult, it can be easy to focus on what you failed at or what you’re still struggling with.

However, it’s important to acknowledge the things you’re doing well. If you’re struggling with fear, try to celebrate your small achievements along the way, such as picking the easy first step towards overcoming your fear, or even just having the courage to try. You can also celebrate your achievements with friends and family, or even by sharing your story with others.

Letting go of fear doesn’t happen overnight, but it’s worth the journey.

If you’re struggling with fears and anxieties, know that you’re not alone. Everyone experiences fear, and it’s completely normal. The trick is to not let fear control you. When you’re faced with a fear, remember to breathe, focus on what you can control, and keep reminding yourself of your achievements. Most importantly, remember that fear can be overcome.

 

Are you ready to let go of fear and make changes to your life? Our Sisterhood Circle gives you a proven roadmap that helps create that consistency and confidence while helping you sculpt a lean, strong body.

 

by Rita

HOW TO STOP PROCRASTINATING AND ACHIEVE YOUR GOALS

You just can’t get yourself to do what needs to be done. You keep putting off until tomorrow what you could do today. You procrastinate on things that are important to you but don’t feel like doing at the moment. Does this sound like you? If so, you’re not alone. 

Procrastination affects almost everyone at some point in their life. It is a sneaky thief of time that sneaks up on people unaware when they least expect it. Despite being a universal phenomenon, procrastination can have a detrimental impact on our performance and quality of life if left unchecked. 

In this blog post, we’ll explore why we procrastinate, the dangers and how you can stop procrastinating to live a more productive life.

Why do we procrastinate

Procrastination is the act of putting off, delaying or postponing an intended course of action. The word procrastination comes from the Latin word procrasĭnus, which means "to put off till tomorrow".

The most common reason people procrastinate is that they lack the motivation to work on a task. They may feel overwhelmed by the size of the project, or they may think they're not good enough to finish it.

Some tasks just seem like too much work and require too much energy for anyone to want to get started on them right away. If you think about how much work it would take for you just to get started on the task in front of you, then you might wonder if it's even worth doing at all! So instead of starting right away (which would require effort and energy), we put off doing anything by telling ourselves that we'll start tomorrow or sometime later when we have more motivation

There are as many reasons for procrastination as there are people who procrastinate. Let’s take a look at some:

  • Don’t understand the value of what they are doing 
  • Are overbooked with too many activities 
  • Are perfectionists who want to do everything perfectly 
  • Are lazy and don’t feel like doing anything 
  • Are overwhelmed by the amount of work ahead of them 
  • Have unclear, unrealistic or unhelpful expectations of themselves 
  • Are experiencing an issue in their life, such as anxiety or depression 
  • Have a distorted belief system or faulty logic that leads them to believe that procrastination is the best option for them at the moment

3 Strategies to Stop Procrastination:

  1. Decide what’s important to you

Before you can decide how you’re going to tackle your procrastination, you need to decide what’s important to you. This is not a one-off exercise. You have to keep doing it. This way, you make sure that you constantly reflect on what is important to you and what isn’t. 

This will help you decide how to prioritise your time so that you have time to do the things that you need to do and don’t have time to do the things that are not important to you. 

There are many ways you can decide what’s important to you. Here are a few suggestions: 

  • Ask yourself this question: If I could only do one thing for the rest of my life, what would it be? 
  • Make a list of all the things that are important to you. This could be family, friends, hobbies, work and so on. 
  • Make a list of all the things that you’re currently doing and decide whether they’re important to you or not.

 

  1. Make your chores feel like tasks you’d want to do

Doing things that you don’t want to do will never get you anywhere. You’ll just end up resenting these things and you’ll probably procrastinate even more. Instead, try to make your chores feel like tasks that you’d actually want to do. 

If you can do this, you’ll find that you’ll be more productive and less likely to procrastinate. Here are a few ways to make your chores feel like tasks that you’d want to do: 

  • Be specific about what you need to do. Instead of saying, “I have to finish this project”, break the task down into its separate parts. 
  • Make sure each task is relevant and important. If you don’t feel like doing something, consider why it’s on your list and if it really needs to be there.
  • Find a way to make each task more enjoyable. You could listen to your favourite music or podcasts, meditate, do yoga or set yourself a reward system.

 

  1. Have a plan for when you feel like procrastinating most

We’re all going to have moments when we feel like procrastinating. It’s impossible to avoid these feelings completely. There will be times when you just don’t feel like doing anything. The important thing is how you deal with these feelings and urges. 

When you feel like procrastinating, ask yourself why and challenge the thoughts that you’re having. If you feel like procrastinating, it’s probably because the task you’re faced with feels impossible, too big or too difficult to do. Your feelings are just trying to protect you from doing something you think you can’t do. 

Having an outline can help you stay focused and keep moving forward. For example, if you're writing a paper or essay, write down what all needs to be done before you start writing — such as gathering all necessary sources and materials — and then write down your plan for each section in order of importance. You'll know exactly what to do next and won't waste time wandering around trying to figure out where to start.

Remember to start small. Starting with small tasks and working up from there helps take away some of that initial "ugh" factor that comes with tackling something big and overwhelming. 

 

Procrastination is a serious problem, affecting almost everyone at some point in their life. It is important to understand why you are procrastinating and what you can do to stop it. 

Unfortunately, procrastination is a very common problem, but that doesn’t mean it can’t be overcome. With the right strategies and techniques, you can get past your procrastination and achieve your goals.

Which area of your life do you procrastinate the most? Remember, if it’s too overwhelming, seek help. If you’re ready to create a healthier and more productive life, send Rita a message today. 

 

by Rita

THE SECRETS TO CONNECTING WITH YOUR GREATEST POTENTIAL

Do you ever feel like there’s more to life than what you’re experiencing right now? That there’s something more exciting, exhilarating, and fulfilling out there waiting for you? In that moment, do you feel a yearning – almost an ache – to fully live the potential inside of you? And have you ever wondered why that feeling comes and goes, seemingly at random? And if so, do you often find yourself asking: How can I tap into this hidden part of myself more consistently? How can I unlock my greatest potential every single day and not just once in a while? The good news is, it’s easier than you think!

Here’s the Problem: Our Limiting Beliefs About Who We Are and What Is Possible for Us.

Self-doubt is often thought of as the enemy of progress. It’s that voice inside your head telling you that you aren’t good enough, smart enough, or worthy enough. But how does this voice limit our potential?

Self-doubt keeps us from stepping outside our comfort zones and achieving our full potential. 

  • It keeps us from taking risks or trying new things because we might fail. 
  • It can keep us from speaking up or being heard because we don’t think we have anything important to say or contribute. 
  • It can keep us from being successful at work or school by making us feel like we don’t deserve it. 
  • It can also keep us from pursuing our passions or dreams because we don’t think they are possible for someone like ourselves.

Now that we know what self-doubt is, let’s take a look at why it happens. We all form beliefs about ourselves and the world around us from a young age, usually without even realizing it. Unfortunately, many people inherit limiting beliefs about who they are and what is possible for them from their parents, friends, and society at large. These beliefs are what cause self-doubt, and they’re often quite destructive. For example, if you grew up in a family where people were always saying, “You can’t do that! You’re not good enough! You’re not smart enough!” – well, what do you think that would do to your self-confidence and self-esteem?

The secret to connecting with your greatest potential is self-connection.

You are the only one who can connect with your highest level of performance. No one else can do that for you. You might have a coach, but if you don’t connect with your own greatness, then no one else will be able to help you get there.

Athletes who reach their potential understand this concept and use it as their primary tool for success. They know that if they want to perform at their peak level, then they must first connect with themselves through meditation or some other form of self-awareness practice.

When I talk about self-connection, I mean having an honest conversation with yourself about what matters most in life and then acting on those priorities daily until they become habits that define who we are as individuals and professionals. When you make these things habitual, they become second nature — like brushing your teeth or taking a shower every day — and allow you to function at a higher level than someone who doesn’t take the time out of their day to invest in themselves first before asking others

How to Tap Into Your Greatest Potential Every Single Day

  1. Look at what you've achieved so far.

You may be the only one holding yourself back from your full potential. You're smart, you're talented, and you have a lot to offer. But something is holding you back, and it isn't all that hard to figure out what it is: You.

Whether it's fear of failure or fear of success, fear of rejection or fear of being alone, fear of being judged or fear of being judged — whatever it is — it's stopping you from being your best self and living your best life. And it has got to stop.

You may be surprised at how much you've already accomplished in life. Seriously — take a look back at your accomplishments and see how far you've come. When I did this exercise for myself, it was eye-opening. I realized that I had been able to accomplish more than I thought possible, given the circumstances of my life and upbringing.

Write it in a journal, or play a guided meditation on Youtube. Whether it's big or small, take a moment to appreciate it. Once you realize how much potential is inside of you, it will become easier to tap into it every day.

 

  1. What's one small thing you can do to move forward today?

One thing I do is to write down one small thing that I can do to move forward each day. I'll give you an example: Last night, I was feeling really tired and discouraged. I had a lot of work to do, and I couldn't seem to get anything done. I started to beat myself up about it: "You're so lazy! You should be able to do this much faster."

But then I remembered what my friend told me — that when you're working on something new, it takes time for your brain to adjust. And that's exactly what was happening with me — my brain needed time to adjust.

So instead of beating myself up, I wrote down one small thing that could help me move forward: "Do just one thing today." Just one little step at a time, and see how it goes. Multitasking might feel like it's making us more productive, but it leads to lower quality results and higher stress levels (not to mention boredom!).

 

  1. Take action (and don't wait to get started!)

The more time you spend waiting for perfect conditions, the less likely it is that you'll ever get anything done. Do what needs to be done now and make adjustments as you go along.

When you're working on a project, don't wait for things to come to you — go after them! Be proactive rather than reactive. For example, if someone asks you to do something that will take a lot of effort (like writing an article), instead of thinking "I'll let them know when I'm ready," think "How can I work on this while they're waiting?" The less time they have to wait for your response or work product, the better off everybody is!

 

Greatness isn’t reserved for a lucky few. It lives within us all. When we tap into the very best of who we are, what we stand for, and what we want to achieve, we begin to live a life worthy of our greatest potential.

When you think about it, your potential is infinite. There’s no limit to how much you can achieve. The only thing stopping you is your own belief that you can’t do something or reach a certain level of success. You must believe that you have the power within you to exceed expectations, rise above the status quo, and bring out the best in yourself daily. Once you acknowledge this as truth, your potential will grow and expand in ways that are currently unimaginable.

Navigating your way to unlocking your greatest potential is not an easy task. If you need guidance, your next personal coach Rita Trotter is here to help. Just click HERE to book a call with her.

by Rita

THE TOP 6 HEALTH HABITS OF HIGHLY SUCCESSFUL PEOPLE

Stay fit and healthy is not just a New Year’s resolution. It is more than that. It is a way of life that will bring positive changes to your life forever. Successful people know it well – staying healthy and fit is linked to success in every aspect of your life. 

 

There are many successful people out there who have great habits, routines, and rituals that keep them motivated and on track with their goals. If you too want to be successful, adopt these top 6 habits of highly successful people that will make you a success as well.

 

Exercise Daily

If there is one health habit that will change your life forever, it is daily exercise. If you are someone who practises regular exercise, you need to get started today as it is one of the best things you can do for your health and your success. 

 

Exercising releases endorphins that make you feel good and happy. Not only that, it helps you sleep better, improves your concentration and focus, makes you more creative and productive, reduces stress and anxiety, improves your mood, and makes you better able to deal with life’s challenges and it Improves cardiovascular health. Regular exercise can lower blood pressure and decrease your risk of heart disease, high cholesterol and stroke. In fact, people who exercise regularly have a 30 to 50 percent reduction in their risk of dying from heart disease compared to those who don't exercise at all. 

 

There is no single thing you can do that will have a more positive impact on your life than daily exercise. It is a no-brainer that if you want to be successful, adopting this healthy habit will bring you a long way towards your success. Exercise is a key component of any healthy lifestyle and in turn, a healthy career. 

 

Eat Your Breakfast Everyday

This is a common habit of successful people that will make you much more productive in your everyday life. Research shows that people who eat breakfast every day are healthier, have more energy, and are less likely to become overweight or obese in their lifetime. 

 

Apart from staying fit and healthy, breakfast will also keep you alert and focused throughout the day, which is particularly important if you are a student or a person who has an early shift at work. If you don’t like to eat breakfast, it may be a sign that your body is not getting the nutrients it needs to function optimally. 

 

A new study from the University of Alabama at Birmingham (UAB) School of Public Health finds that skipping breakfast is linked to a higher risk for metabolic syndrome, a condition marked by high blood pressure, high blood sugar, excess abdominal fat & Metabolic syndrome can lead to diabetes, heart disease, and stroke.

 

So the next time you plan to skip another breakfast, think again. Successful people  recognise breakfast is the most important meal of the day.

 

Getting Enough Sleep

It's common knowledge that sleep deprivation can lead to a wide range of health problems. But getting enough rest isn't just good for our bodies — it's good for our brains too.

 

In fact, studies have shown that a lack of sleep can impact brain power and memory. According to Psychology Today, one study found that students who slept only four hours per night for two weeks performed worse on tests than students who had slept at least six hours in the same period.

 

And another study found that those who slept less than seven hours per night showed signs of cognitive impairment similar to those with mild Alzheimer's disease.

 

"Sleep loss is like putting sand in your engine," Sleep expert Dr. Michael Breus told Business Insider Australia last year. "You can continue driving without noticing any issues, but eventually something will break down."

 

Make Your Bed Everyday

Are you making your bed every day? If not, you should make it a priority to start doing it right away. How is making your bed every day linked to success? 

 

If you are not making your bed every day, you are unconsciously saying to yourself that you are not worth it. Making your bed every day will help you stay organised and focused. It will also help you declutter your home and reduce the stress in your life. It is a very simple thing, but it will bring many positive changes in your life. 

 

Stay Organized and Declutter Your Life

As I have mentioned above, successful people are more organised and less cluttered in their lives. And there are a number of reasons behind that. 

 

First, they are more aware of the importance of being organised and keeping things in order. They know that being organised helps them stay focused and achieve their goals. Organisation brings clarity and a sense of control in your life, which is important and critical in the fast-paced life that we are living today. 

 

Being disorganised will lead to a lot of confusion and stress, which will create many hurdles on your way to success. Being organised will help you declutter your life, which is very important as many people out there live a cluttered life, with cluttered surroundings, cluttered thoughts, cluttered day-to-day activities, etc. The more cluttered your life is, the more difficult it is for you to stay focused and achieve your goals quickly. 

 

Take Care of Your Mental Wellbeing

Mental well-being is just as important as physical well-being. But many people do not give that much importance to it. If you want to be successful, you must make it a priority to take care of your mental well-being as well. 

There are many things you can do to take care of your mental wellbeing, such as spending more time with family and friends, meditating, reading self-help books, going to therapy, etc. All of these things will help you stay stress-free and focused in your life. 

Taking a break every once in a while will help you re-energise and recharge your batteries. It will give your body and mind a chance to rest and relax. It will help you find new ideas and thoughts as well. Successful people know that they need to take breaks to be more productive and efficient. It is essential for your health and wellbeing. 

Stress is one of the biggest hurdles in your way to success. If you are stressed, you are not able to stay focused, you are not able to sleep, and you are not able to eat properly. So, if you want to be successful, make it a priority to take care of your mental wellbeing.

 

The key to unlocking your potential and becoming a successful person is having good habits and incorporating them into your life. Achieving success requires discipline, patience, and resilience in the face of failure. 

 

It’s not just about setting goals but also taking action to make those goals a reality. In other words, you can’t expect to become successful overnight. It takes continuous effort – day in and day out – until it becomes a part of who you are.

 

Successful people have certain qualities that set them apart from everyone else. They have a relentless drive to achieve their goals, an unbreakable spirit, and the ability to remain optimistic in any given situation.  Are you incorporating any of the 6 healthy habits I mentioned in your current life? I’d love to hear about YOUR thoughts… let’s talk about it head over to my Facebook group and let me know what they are.

 

by Rita

THE BEST EXERCISES FOR MENOPAUSAL WOMEN

The onset of menopause is no longer a sign of old age and frailty, but an opportunity to embrace a new you. Menopause is not only about dealing with hot flushes and sleepless nights; it’s also a time when your body goes through changes that affect your health in more ways than one. Even though hormone levels are fluctuating in your body and you may feel lethargic or unmotivated at times, it’s important to stay active to boost your metabolism, keep excess fat at bay, stimulate bone strength and maintain flexibility for as long as possible.

Cardio Exercises to Strengthen Body and Mind

The best thing about menopause is that it gives you the freedom to do whatever you want. You can choose to work out inside or outside, in the comfort of your home or at a gym. All you need is a little discipline and a few minutes to spare every day. 

Cardio exercises are great for your heart, blood flow and metabolism, and can also help keep your weight in check. Here are a few highly recommended cardio exercises for menopausal women. 

 

  1. Walking/Jogging – Walking and jogging are great exercises that can be done anywhere. All you need is a pair of sturdy shoes, some rhythm and a bit of determination. Aim to walk/jog for at least 30 minutes every day. 
  2. Swimming – Swimming is one of the best exercises for menopausal women because it is low-impact, and therefore, doesn’t put too much strain on your joints. It’s also one of the best ways to relax and unwind and can be a great way to socialize with friends. 
  3. Indoor Cycling – If you prefer indoor workouts, cycling is an excellent exercise for weight loss. You can do it at home or at a gym, and all you need is a stationary bike, and you’re good to go. Look for a stationary bike with adjustable resistance to make your workouts more challenging as you progress.  
  4. Squats – Squats are great for toning your legs and glutes and can also help strengthen your core. Squats are one of the best exercises to do during menopause because they help strengthen and stabilize your pelvic floor.

Core Exercises for a Strong Core and Good posture

Here are a few core exercises that can help you strengthen your back, improve posture and prevent any kind of back pain. 

  1. Standing Twist – Standing Twist is a great exercise that not only helps you build strength in your core but also improves your balance and posture. Here’s how to do the standing twist. Stand with your feet hip-width apart and your knees slightly bent. Keep your arms by your side and hold on to a chair or wall if needed for balance. Squeeze your glutes and lift one leg up behind you, keeping your knee bent at 90 degrees. Keeping your hips still, rotate towards the leg that’s lifted behind you until your foot touches the ground behind you. Then bring it back up to standing, then repeat on the other side.
  2. Seated Twist – Seated Twist is another great exercise that can be done while you’re at work. This exercise will help to strengthen your abdominal and back muscles. Sit upright in your chair with your feet flat on the floor. Place both hands behind you, by your waist. Lean back slightly and twist from side to side, keeping your head always facing forward.
  3. Cat-Cow Pose – Cat-Cow pose is a great way to stretch your spine and strengthen your core.   Start on your hands and knees in Tabletop Position. Make sure all four wrists are directly below your shoulders, with your fingers pointing forward, parallel to each other and about shoulder-width apart. Spread your knees about hip-width apart and point your toes behind you. Bring your big toes together so that they touch but let the rest of your feet fall out to the sides. Bring your belly toward the floor by contracting (pulling in) your abdominal muscles as much as possible without straining or moving any other part of the body. Round your back toward the ceiling and look up at the ceiling with an open throat; this is Cow Pose. Release by reversing the movement: arch back upward into Cat Pose, tucking the chin in slightly toward the chest to help open
  4. Bridge Pose – Bridge pose is a great exercise for your glutes and lower back. It also stretches the chest and shoulders, and it helps relieve stress on the lower back. This pose can be modified to accommodate any level of fitness. To do this pose, lie flat on your back with your knees bent. Slowly lift your hips up off the floor until your body forms a straight line from head to toe. Press down through both heels into the floor and lift up through the crown of your head so you feel like a bow being drawn by an archer's bowstring. If you have trouble holding this pose for more than a few seconds, place blocks under your buttocks or roll up a towel and place it between your thighs. Hold this position for 30 seconds to 1 minute while breathing deeply.

Yoga Exercises for Flexibility, Stamina and Relaxation

Yoga is not only known for helping you stay fit and healthy, but is also for improving your mental health and general well-being. Yoga stretches and tones your muscles improves your breathing, and increases your flexibility. It also calms the mind and reduces anxiety, stress, and depression. 

Here are a few best yoga exercises to try during menopause. 

  1. Sun Salutation (Surya Namaskar) – This is one of the basic yoga exercises that can be done almost anywhere. It helps improve your posture, balance and flexibility.  Sit on the floor with your legs stretched forward. Keep your hands by your side and stretch them out as far as you can. Now, lift your chest upwards while inhaling deeply and stretch out both arms to the sides at shoulder height. Stretch them backwards while exhaling and bring them down next to your ears. Hold this pose for a few seconds before returning to the original position. Repeat this exercise 10 times to gain benefits from it.
  2. Warrior Pose (Virabhadrasana) – This yoga pose helps improve your posture and strength in your core.  Start in Mountain Pose (Tadasana) with your feet together or apart depending on your mobility. Raise your arms straight out to the sides at shoulder height (A). Bend your right knee and step forward into a lunge with your right foot facing forward and left foot turned out 90 degrees (B). Bend down to grab onto the ball of your left foot with both hands for support (C). Now straighten up as much as possible while keeping both heels on the floor. Keep your spine long and gaze straight ahead towards one of the corners of the room if possible (D). Hold for 20 seconds then switch sides.
  3. Chair Pose (Utkatasana) – This yoga pose helps improve your posture and strengthens your core.  Stand with your feet together. Spread your legs apart until they are about hip-width apart. Bend your right knee and bring it toward your chest as you raise your arms above your head. Bring your hands together at the centre of your chest or clasp them behind your back if possible.  Straighten both arms overhead while keeping them parallel to each other with palms facing down. Hold this position for 5-10 seconds before lowering back down into a chair pose on the other side by bending your left knee and bringing it toward your chest while raising both arms above head level with palms facing down. Hold for 5-10 seconds before repeating on both sides again for 1-3 sets total per session depending on how many repetitions you can do without losing balance or feeling weak
  4. Seated Forward Bend (Paschimottanasana) –This yoga pose helps improve your flexibility in your spine and back. To do this pose, sit on the floor with your legs stretched out in front of you. Bend forward from your hips, keeping your back straight. Hold onto the top of your feet or ankles if you can’t reach them comfortably. Stay in this position for as long as comfortable and then return to sitting upright with knees bent in front of you.

When menopause strikes, your body goes through a natural process of ageing. Your estrogen and progesterone levels drop drastically, which can induce hot flashes, insomnia and other side effects. However, it doesn’t mean that you need to stop exercising. 

Menopause is the perfect time to get in shape because your metabolism is on fire and now is the best time to burn those fats while boosting your stamina at the same time! The benefits of exercise as a menopausal woman are numerous. It reduces stress and anxiety, improves sleep quality and helps with weight maintenance by burning excess fat more efficiently than dieting alone.

If you’re just starting out with an exercise program or coming back after some time away from the gym, try those exercises abovementioned at your own pace and comfort. All you need is a little discipline and a few minutes to spare every day.

by Rita