Stop your kids from inheriting your body-image struggles

As a parent, you want your child to be self-confident and happy. But, if you struggle with body-image issues yourself, it's possible that you're passing along your insecurities. As a parent, you want to protect your kids from all the struggles of the world. You want them to be happy and healthy, with a strong self-esteem that will serve them well throughout life.

Your children are going to inherit your body-image struggles. But it doesn't have to be a bad thing if you help them learn early on how to accept themselves as they are, rather than chasing after an unattainable ideal.

If you have bad body image issues, here are some ways you can help your kids avoid developing similar problems:

Think about how you talk about your body.

You're the parent here, and your kids will look up to you. If they see that you're unhappy with your body, it's hard for them not to think it's the end of the world. It doesn't have to be this way!

Parents often make comments about their own bodies or those of others, such as "Look at this belly" or "She's so skinny." While it may seem harmless, these are not the kinds of things you want your children to hear from you. If you don't feel good about your own body, they will pick up on that and feel the same way too. Instead, find positive ways to talk about how great you look!

Stop comparing yourself to others--especially in front of your kids. Even if it seems harmless (and sometimes even helpful), comparing yourself with other people sends a message that there's only one way for bodies or faces or clothes should look like in order for someone else's life experience as an individual human being.

Don't compare your children to other kids.

If you're constantly comparing your kids to other children, it may seem like they're just a reflection of you and what you see in the mirror. But this isn't so — they're individuals with their own personalities and preferences that can't be summed up in one sentence or two.


"I think it's important for parents not to compare their kids," says Dr. Kirsten Krahnke, a licensed psychologist who specializes in eating disorders at OhioHealth Neurological Center at Riverside Methodist Hospital in Columbus, Ohio. "Your child is unique with his or her own strengths and weaknesses."

So instead of comparing your child to others, focus on what makes them special — whether it's a certain talent or hobby or simply how much fun they make everyday family life more enjoyable by being themselves!

They need you to model healthy attitudes about food, exercise, and self-esteem so they can learn how to develop those things themselves. They also need freedom from comparisons with other people--especially siblings or other families--so that they don't feel like they are being compared all the time.

Don't make them do things that you don't want to do.

One of the best ways to set your child up for success is by modelling healthy behaviours. If you're a parent who struggles with body image and self-love, it's important that you don't make them feel guilty or bad about not wanting to do things that make you feel uncomfortable. Your kid will pick up on those vibes and internalise them as their own--and then they might start feeling like there's something wrong with them because they don't want to do something that makes their parents uncomfortable.

Letting your kids know that they don't have to do anything unless it makes sense for them will help ensure that they develop a healthy relationship with food, exercise and self-care from an early age so they can avoid developing unhealthy habits later on in life when peer pressure becomes more intense (like junior high).

Let them know that everyone has feelings, including them.

There's a good chance that your child will be dealing with their own body-image issues. In fact, research has shown that about half of all children express some level of body dissatisfaction before they turn 11 years old. And as you know, when it comes to self-esteem and confidence, the earlier you start teaching kids how to love themselves, the better off they'll be in adulthood!

It can be especially hard for parents to talk about feelings like these because there's so much pressure on us to present ourselves as perfect role models--but there's nothing wrong with letting your kids know that everyone has feelings, including them; we're all just trying our best out here! You can even let them know that if they ever need someone who understands or wants advice about something related (such as eating disorders), then they should feel free to come talk with either yourself or another trusted adult such as a teacher or relative instead of keeping everything bottled up inside until it gets worse than necessary."

Let them Develop a Positive Body Image

If we teach our children to respect their bodies and accept themselves as they are, we'll give them a head start at happiness and success in life.

If you want to give your children a head start at happiness and success, teach them to respect their bodies and accept themselves as they are.

The most important thing we can do for our children is to help them develop a positive body image. Research shows that kids with healthy self-esteem have better academic performance, higher social status, and more fulfilling relationships than those with low self-esteem. They also tend to live longer and healthier lives.

Teaching children about body image is part of raising them with good values like kindness, empathy, and compassion - values that will serve them well throughout their lives no matter what path they choose or obstacles they face along the way.

We all have body image struggles, and it's important to talk about them. But we also need to remember that our children are watching every move we make and listening to every word we say. If we want them to grow up with healthy self-esteem and a positive attitude toward themselves, then we need to start today by making sure they know how much they are loved just as they are--with all their imperfections included!

Need help in teaching your kids to live a healthier and more fulfilling life, book a call with Rita today. 


Over 35? 10 exercises to boost your metabolism

If you're over 30, you know how difficult it can be to maintain a healthy lifestyle.

Metabolism is the process by which food is broken down into energy for your body to use. As you age, though, your metabolism starts to slow down. This happens because as you get older, your muscle mass decreases and your fat tissue increases. The more muscle tissue you have in your body, the faster it burns calories.

The more fat tissue you have, the slower your metabolism is at burning calories. This means that as we age our bodies become less efficient at burning calories and storing energy as fat for later use. But these exercises will help you boost your metabolism and get in shape even in the 30s!

Running Lunges

Running lunges is a great way to burn calories and build strength.

To do this, stand with feet shoulder-width apart and arms by your sides. Lunge forward with one leg, lowering your body until the knee of your back leg nearly touches the floor (don't let it touch). Then push off with that foot, returning to starting position as you switch legs in midair and land on the other side of the room with both feet. Repeat for 20 seconds; rest for 10 seconds; repeat 3 times total.

Mountain climbers

Mountain climbers are a full-body exercise that can be done anywhere, even in your office or at home. They're an excellent calorie burner and can be done with or without weights.

Mountain climbers are also great for warming up before running or other cardio activities, since they engage multiple muscle groups at once, including the legs and core muscles (which help stabilize you as you move). If you want to add some intensity to your mountain climbers, try adding weights like dumbbells in each hand or holding onto a bar above your head while performing the exercise!

Sumo squats

Sumo squats are a great way to build strength in your legs and butt. They also help you burn more calories than regular squats since they require more muscle activation in order to pull off the movement properly.

To do sumo squats, stand with feet wider than shoulder-width apart, toes pointing out at 45 degrees, and arms relaxed at the sides. Bend your knees as if sitting down on an imaginary chair behind you (or bend forward at the waist if no chair), keeping your feet flat on the floor throughout the exercise.

Hindu pushups

Hindu pushups are a great exercise for your abs and chest. The Hindu pushup works the chest, shoulders, and triceps. You can also do it with your knees on the floor for a less intense version.

To do this exercise, get into a plank position with your hands directly under your shoulders and your toes resting on the ground. Slowly lower yourself to the ground until your elbows are bent at 90 degrees, then press back up to start position.

Lower yourself to the ground, but keep your elbows bent. Your body should make a straight line from your head to your heels. Repeat as many times as you can (the more advanced variation involves doing this in an L-shape).

Lunge with a twist or side lunge with twist

  • Lunge with Twist: Stand with your feet together, arms at your sides, and hands on hips. Take a large step forward with one foot, bending both knees 90 degrees as you do so. Lower the back knee until it almost touches the floor or mat; then return to starting position by pushing off from that leg's toes. Repeat 10 times on each side for one set; do two sets total.
  • Side Lunge with Twist: Stand straight with arms at the sides and legs together (feet pointed forward). Step out to one side into a lunge position, keeping both knees bent 90 degrees; then twist toward that same side so that arm reaches overhead while still holding onto the opposite shoulder for balance if needed.


Step-ups are a great exercise for lower body strength and stability. They can be done with dumbbells, a barbell, or a bench. The step-up will target your glutes (butt muscles) as well as the quads (thigh muscles).

Step 1: Find an elevated surface that's roughly knee height--a bench or box works well here--and place one foot on top of it. You may want to use some sort of padding underneath your feet if you're going barefoot because this can be hard on the soles of your feet if there's no padding beneath them!

Step 2: Place all of your weight onto that same foot now that it's on top of the elevated surface; then lift up off of this foot so only one remains planted firmly in place while raising yourself up with another leg until both knees are bent at 90 degrees and parallel with each other at hip level.

Plank walkouts

Plank walkouts are a great way to increase core strength, build up your lower back and improve your balance. The plank is one of the best exercises for building core strength because it engages every muscle in your body. By working out in this position for longer periods of time, you'll see results quickly!

Another benefit of plank walkouts is that they help build up your lower back muscles (which are important for posture). If you have bad posture then doing this exercise regularly will help correct it because it forces those muscles into action so they become stronger over time.

The last thing worth mentioning about planks is that they're also great at improving balance - something many people struggle with as we get older!

Crab crawl (also known as the "curl to press")

The crab crawl is an exercise that works your entire body, but it's particularly effective for strengthening the core and improving flexibility in the hips.

It also helps you to burn fat while building muscle, which is what we want when we're looking to boost our metabolism!

The basic crab crawl involves lying on your stomach with arms stretched out in front of you and legs extended behind. Then raise both hands off the floor as high as possible while simultaneously raising one knee off the ground (keeping both hips on the floor). Perform 10 reps for each side before switching over to do another set with opposite limbs raised first (e.g., left hand/right knee). Add some resistance by placing a weight plate or dumbbell between both hands before lifting them off from their starting position on top of one another at chest level.

Skater hops, alternating legs to switch sides (advanced version only)

Skater hops are a great exercise for building muscle and burning calories. The move involves alternating your legs as you hop across the floor, making it more of an intense workout than just jumping up and down.

To do skater hops:

  • Stand with feet slightly wider than shoulder-width apart and arms at your sides. Bend the knees slightly and push off on one foot to jump high enough that both feet leave the ground at once (but not so high that you lose control).
  • Land softly with both feet together in a wide stance, then immediately jump again as soon as possible with alternate legs--first right leg then left leg--to switch sides quickly before landing back on both feet. Keep moving like this through as many sets of reps as desired or until fatigued from working out!

Fire-feet drill

The fire-feet drill is a great way to get your heart rate up. It can be done with any number of people, but it's especially effective in pairs. One partner will stand with feet together and arms at their sides while the other partner holds onto their ankles. The standing person then lifts their feet off of the ground and turns them out so that they are parallel to each other at about a 90-degree angle. They then hold this position while their partner rotates them around in a circle (like they're running on fire!). When one round is completed, repeat for another round or two before switching positions!

This exercise is great because it provides strength training benefits without being too heavy on cardio--the turning motion keeps things interesting by engaging different muscle groups throughout each rotation. If you've got kids who love chasing each other around outside, this might be just what you need after dinner instead of watching TV!

For those of us who are over 35 and looking for a way to get in shape, these exercises are the answer. They're easy to do, but hard to master--which means they'll give you an awesome workout that will leave your muscles burning and help build muscle while also helping burn fat!

You can do these exercises at home or at the gym, but they're all great ways to build strength without relying on machines or equipment (which is especially helpful if you don't have access).

Now that you know what exercises to do, it's time to get started. Don't wait until tomorrow or next week - start today! Remember that even if your schedule is packed with other commitments, there are still ways to squeeze in these moves. If you need help to get things right, don't forget to contact Rita as your Health and Fitness Coach

How to achieve body acceptance, as a woman after 40

Let's face it: 40-something women have a hard time believing that our bodies are still beautiful. We don't want to be photographed because we are so lacking in confidence about our figures that we stay away from the camera, missing out on moments of joy.

Even when we look back at photos when we were in our 20s, size 8 and slim as a stick, we think “why was I not happy with my body, I’d kill to look like that now” - but at the time we were still hugely self-critical and judgemental.

We worry about every speck of cellulite and spare tire. Our moods plummet at the thought of people seeing us without clothes on, even in our own bedroom.

After all, we're constantly bombarded with images of models who are 14, 15, 16 years old! Selling make-up and clothes to us and we wonder why we feel so inadequate, faced with the perfect skin and flawless physique of a bloody teenager!

And when we hit our 40s and beyond, we feel like something must be wrong with us -- because how could we possibly be beautiful? But guess what? You are! And this article will help you believe that fact by showing you how to achieve body acceptance as a woman past your 40s. So read on as I show you my best tips on how to love yourself in your own skin.

Accepting your body is the first step to having a healthy relationship with it.

The truth about aging is that it's inevitable and it happens to everyone. We all have a natural process of growing older, but it's how we respond to the changes in our bodies that matter. It's not just about accepting your age; it's about accepting yourself as a whole person.

You may not be able to change the way you look, but that doesn't mean you can't change how you feel about it. And while it's important not to judge yourself too harshly or let others do so on your behalf, self-acceptance is a process--not an overnight transformation.

Acceptance is a choice: It's not a resignation, but rather an active decision made by each person who wants better health and happiness for themselves in their own bodies.

You may find that acceptance takes time or even requires some outside help from counselors or coaches who specialize in working with women over 40s who've struggled with body image issues throughout their lives (if this sounds like something that might interest you). However long it takes for true acceptance,-it will make all the difference between living a life full of joyous experiences versus one filled with sadness due to "flaws" that aren't really flawed at all!

Once you learn to accept yourself as is, you'll feel more comfortable in your own skin and build confidence from there.

Self-acceptance is a process. It's not something you can achieve overnight, but it is something that can be learned and practiced over time.

Self-acceptance is not the same as self-love or self-loathing. Self-loathing means hating your body and the way it looks, whereas self-acceptance means accepting your body for what it is without judgment or criticism--which sounds easier than it actually is!

Acceptance doesn't mean giving up on making improvements--it simply means that when you do make changes, they come from a place of self-love rather than self-loathing or comparison with others. You can work on accepting your body because it's part of who you are, not because of its appearance; once this mindset has sunk in (and it may take some time), focusing on improving specific parts of your health will become easier because they're done out of love rather than obligation or guilt over past patterns

Focus on what makes you unique and beautiful as an individual.

Now that you've identified what makes you unique and beautiful as an individual, think about how those things can be reflected in your appearance. Maybe it's the way your eyes sparkle when they catch the light, or maybe it's a particular hairstyle that perfectly suits your face shape. Whatever it is, embrace these qualities!

There are many ways to celebrate our bodies--through fashion choices such as wearing clothes that fit well and make us feel confident; by doing physical activity we enjoy (like dancing); by making healthy food choices; etc... The important thing is not to let any one of these things take precedence over another: rather than thinking "I need to lose weight" or "I need new clothes", try instead focusing on doing whatever brings joy into your life right now at this moment in time - whatever makes YOU happy!

Set attainable goals for yourself and consider them a win when met 

It's important to set goals that are realistic and attainable. For example, if your goal is to run a marathon in three months, but you haven't been active since high school and have never run more than two miles at a time, it may be best to start small and build up gradually.

Don't be discouraged if you don't meet your goals every day or even every week--every little bit counts! Instead of beating yourself up over whether or not you were successful at meeting your daily target (and believe me: I know how easy it can be), give yourself credit for any progress made toward reaching that goal. If all else fails, pat yourself on the back for getting out of bed in the morning for a walk or eating one less slice of pizza at lunchtime -- both good ways to start making healthy changes!

Don't compare yourself to others or try to be someone else's idea of perfect.

Comparing yourself to other people isn't healthy. It causes anxiety and makes it hard for us to feel good about ourselves because we're always looking at what others have instead of appreciating what we already have. Don't compare yourself to other people — whether it's their physical appearance or their ability in a certain area — and instead focus on loving yourself for who you are today! Learn how to take care of yourself.

Remember that everyone's journey toward self-acceptance is different and has its own timetable. It may take a few years or it could take a lifetime, but what matters most is that you are moving forward. Acceptance isn't about perfection or giving up on yourself--it's about making choices in your life based on what feels best for you at the time.

As we get older, our bodies change — sometimes in ways we expect; sometimes not at all like we thought they would. That doesn't mean we should stop striving for health because we don't fit into society's definition of what "healthy" looks like anymore.

Be kinder to yourself as you move through your 40s and beyond by accepting every part of who you are right now -- even if there are things that aren't quite perfect yet. Again, you may not be able to change the way you look, but that doesn't mean you can't change how you feel about it.

It's important not to punish yourself for being who you are and aging naturally -- this will just lead to frustration and unhappiness in your life overall and as you age. 

Are you anxious about your health and fitness as you age? Be guided by the UK’s top Women’s Health and Fitness Coach, Rita Trotter. Book a call here:


What You Did In Your 20s Won’t Work In Your 40s For Weight Loss

Here’s the truth: as you get older, your body changes. That means the approaches you took in your 20s to lose weight may not work anymore. It’s not that they don’t work — they do. But they don’t work as well. It’s like getting a new phone. The old one worked just fine, but it was slow and clunky compared to the new one.

The good news is that it's never too late to begin the journey of weight loss. But if you're over 40, you'll need to approach it differently than you did in your 20s. In today’s blog, I will share several steps to still lose weight in your 40s.

As we age, our bodies change in many ways. You may be more active or less, but the way you approach your weight loss changes too.


In your 20s:

You're more likely to have an active lifestyle. Weight loss is all about eating less and exercising more.

In your 30s:

You're more likely to realize that food is not the problem — it's what's going on inside your body that makes it hard to lose weight. You may find yourself struggling with chronic fatigue or hormone imbalances. For these reasons, you'll need to pay attention to your health as much as losing weight.

In your 40s:

There are a lot of things in your 20s that you can’t do in your 40s. You can’t stay out till 2 a.m., you can’t drink as much, and you definitely can’t eat whatever you want.

Your metabolism slows down as you age, so eating fewer calories won't automatically lead to weight loss. You need to eat less AND exercise more than when you were younger. You might have more muscle mass than when you were younger, so even though you weigh the same as when you were 20, your body fat percentage is higher (and thus makes it look like you're fatter). Your body doesn't burn fat as efficiently anymore because of reduced insulin sensitivity and lower levels of growth hormone (GH) — both of which are hormones released after eating carbs or exercising (which helps with fat burning).


As a result, if you are trying to lose weight when you are in your 40s, you may have to try some new strategies to achieve success. Here are some tips that can help:

  1. Eat small meals throughout the day to help maintain your blood sugar levels and keep hunger at bay. Skipping meals can cause your body to store fat instead of burning it off for energy. Try eating five small meals a day so that you never go hungry or have low blood sugar levels. Remember to Eat breakfast everyday. It may sound obvious, but many people at this age skip this meal because they're on-the-go in the morning--and then they eat too much later in the day when their blood sugar gets low from skipping breakfast! That's why it's so important: eating something small but nutritious helps keep hunger at bay until lunchtime arrives without making you feel heavy or sluggish afterward like carbs do after lunchtime snacking does!
  2. Try eating more protein and fiber-rich foods, they will fill you up while providing important nutrients and vitamins. Protein is a building block for muscles, skin, hair and nails. It's also important for immune system function and hormone production. Protein is a better choice than carbs for energy because it takes longer to digest in your body which means that you'll feel full longer after eating it! The National Institute on Aging recommends that people over age 50 get 1 gram of protein per kilogram (2.2 pounds) of body weight each day--that's about 65 grams for most men and 50 grams for most women who are active at least 30 minutes a day five days per week
  3. Drink plenty of water throughout the day. Water helps flush out toxins from your body and keeps things moving through your digestive system. "When older people aren't drinking enough water, they often suffer from dehydration and low blood pressure," says Dr. Steven Kipnis, an associate professor of medicine at Harvard Medical School and director of preventive cardiology at Brigham and Women's Hospital in Boston. Also, water can help reduce hunger pangs and keep you from overeating.
  4. Exercise regularly. Exercise is an important part of any weight loss plan no matter what age group you fall into, but it is especially important for those over 40 years old as it helps build muscle mass which burns more calories than fat does at rest (even if it doesn't appear that way). It also improves circulation so that oxygen and nutrients can reach all parts of your body more easily, helping you recover faster from workouts or daily activities such as walking up stairs or bending over.
  5. Choose nutrient-dense carbohydrates over empty calories. When you're trying to lose weight, it's important to choose nutrient-dense carbohydrates over empty calories. Nutrient-dense foods contain a high amount of nutrients and vitamins in relation to their calorie count. This means that they are low in fat and sugar, but high in fiber and other beneficial vitamins and minerals. Nutrient dense carbs include whole grains such as brown rice or quinoa; fruits like berries (blueberries!), oranges or apples; vegetables like broccoli or kale; legumes like lentils or kidney beans; nuts/seeds like almonds or chia seeds - these are all good choices! You can also try adding some spices such as cinnamon which will help stabilize blood sugar levels so you stay fuller longer between meals! On the other hand...empty calories refer mainly towards processed foods that are high in sugar & fat but low on any nutritional value whatsoever! These include cakes/pastries/pies etcetera along with fizzy drinks/sodas etcetera too - avoid these at all costs!
  6. Eat healthy fats to boost energy and immunity. As you age, your body loses its ability to regulate blood sugar and insulin. This can lead to weight gain and diabetes. Fat stimulates the production of leptin, which regulates appetite and tells us when we are full. Fats also help you feel full longer than protein or carbs do because they take longer for your body to digest. Choose low-fat dairy products or non-fat yogurt instead of full-fat versions. Choose low-fat options whenever possible. Cook with olive oil, canola oil and other liquid vegetable oils instead of butter or margarine when possible. Your brain needs healthy fats for optimal health; these include omega-3 fatty acids found in salmon, walnuts and flaxseed oil; monounsaturated fats from olive oil (and other foods like avocados); saturated fats from coconut oil and grass-fed beef plus cholesterol found in egg yolks and butter/ghee (clarified butter).


With these tips, you will be able to lose weight even in your 40s. Remember that your body is different from when you were younger and so it may take some time for things to click. But if you keep at it and stay motivated, then eventually everything will fall into place!

Regardless of what stage in life you currently are, remember that the weight loss journey takes discipline and guidance. No age is ever too late. 


Ready to start the change? Click here to book your discovery call and watch our free masterclass on weight loss for women with Rita today.