The best full-body workout for women
A lot of women who I talk to aren't sure how to get started with their fitness or are frustrated because they don't know what works and what doesn't. As a health and fitness coach who also specialises in personal training and circuit training, I have had this problem myself. The solution? A full-body workout that doesn't need any equipment, and can be done from home.
There are many full-body workouts you can do, but I recommend this one because it works every muscle in your body and is easy to follow:
Squats
Squats are a full-body exercise that can be done anywhere. They're great for strengthening your lower body, improving balance and flexibility, and burning calories.
Squats can be a great go-to move for your lower body, but they can also work wonders for your core. When you squat down, you’re working your glutes and hamstrings, but you’re also engaging your core to help keep your spine stable as you move. That’s why it’s one of the best leg exercises for women. To do a squat:
- Stand with feet shoulder-width apart and hands on hips or by your sides.
- Bend knees to lower down into a squat position while keeping heels flat on the floor (or as close as you can get them). Make sure knees don't go past toes!
Lunges
Lunges are one of the most basic, yet effective exercises you can do. They're also an excellent way to strengthen your legs and butt — not to mention the rest of your body — and they'll help improve your overall balance and stability.
But lunges aren't just great for building muscle mass or improving balance; they can also be used as a way to get rid of extra weight around the waist. In fact, one study found that lunges (along with squats) are more effective at reducing hip fat than walking or running!
To do it: Stand with feet hip-width apart, hands on hips or holding weights in front of you (start with 5 lbs). Step forward into a lunge with right leg, lowering into a squat position until thigh is parallel to ground; keep back straight and chest up. Push through heels to return to starting position; repeat on other side. Keep knees aligned over ankles as much as possible throughout entire exercise so they don't shift inward or outward during movement--this will help prevent injury! Don't let knee go past toes at any point in movement--it should stay directly over ankle joint while performing this exercise
Push-ups
Push-ups are a classic full-body exercise that can be done anywhere. They build strength in the arms, shoulders and chest while also improving core stability and flexibility.
There are many variations on this exercise; try them all out to find one that works best for you!
To do a standard push-up:
- Get down into position with your hands slightly wider than shoulder-width apart on the floor in front of you (or use an elevated object if needed). Your body should form a straight line from head to toe; keep your back straight as well by squeezing your glutes together tightly and lifting through the top of your head so it aligns with the rest of your spine. Think about keeping everything tight! This will help protect against injury later on when doing heavier weights or more reps--it's important not to let anything sag here!
- Lower yourself slowly until one arm reaches 90 degrees (where it's perpendicular), then press back up again using both arms equally until they're fully extended above their heads again before repeating this same motion with another rep or set number.
Instead of doing full pushups, go to your knees, placing your hands on the floor in front of your legs. Then lean forward on your hands until your chest is just above the floor. Push up by extending your arms, then lower back down to the starting position.
You'll still get a good upper-body workout without putting too much pressure on your joints.
Some things to remember:
1. The most important element of any workout is to move.
It's better than sitting on the couch and binge-watching Netflix, which can make you feel lazy and lethargic.
Movement is a great way to relieve stress and improve your mood--and it doesn't have to be anything fancy: You can dance around your living room or walk around the block instead of driving every day (or both!). Movement helps you reduce weight by burning calories faster than if you were sedentary, so even if exercise isn't something that comes naturally for you right now--or ever--you'll still benefit from getting up off the couch!
2. It's important not to overdo it, though.
You should also be aware that if you're new to exercise, or if your body is not used to high-intensity workouts, it's important not to overdo it. If anything feels painful or uncomfortable during this workout (or any other), stop and take a break. Try again another day when your muscles are rested and ready for more intense activity.
If this is the first time you've tried hard routines, try doing it three times per week for two weeks before increasing your frequency--and always listen carefully to what your body tells you!
3. If you feel pain or discomfort, stop.
If you feel pain or discomfort, stop. Pain is a sign that you've gone too much further than your body can handle at the moment. If you're doing something wrong and causing injury, it could also mean that it's time to consult a doctor--especially if the pain persists after warming up and cooling down.
Conclusion
I hope this article has inspired you to get moving and start a workout routine that's right for you. Remember, it doesn't matter what other people think about your body or what they do in their own lives--it only matters that you're doing what works best for yours!
If you're looking to start your health and fitness journey with a coach, don't hesitate to book a call with Rita. She'll help you get started by providing you with a bespoke program that works for your lifestyle and goals.
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
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: https://thehealthandfitnesscoach.com/masterclass
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:
- 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!
- 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
- 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.
- 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.
- 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!
- 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.
Relax Your Body to Lose Weight
Losing weight can be a challenging endeavor. If you're struggling with your fitness goals, it's important to remember that even relaxation could impact your weight loss goals.
Trying to lose weight is a challenge, but it doesn't have to be nearly as difficult as some people make it out to be. We do a lot of strenuous work just to burn all those calories down, but what if the secret to losing weight is actually through relaxation? You heard that right! In today’s article, we will talk about the effects of stress on weight and ways to relax.
Effects of Stress on Weight
Stress is one of the first things that affect your weight-loss success. When you're stressed, you may find yourself feeling hungry even if you just ate a big meal. If this happens, it's possible that your body is trying to store fat in case it needs to protect itself from future starvation. This can lead to fat retention, especially around the midsection, and cause people with stress to eat more unhealthy foods like sweets, chips, or fries since those foods are easy on the stomach and won't fill them up as much as healthier alternatives like fruits and vegetables would.
When we're stressed, our bodies produce more cortisol. Cortisol is known as the stress hormone because it's produced in response to stress and makes us feel like we need more food.
The link between stress and weight gain is well documented in some research literature. Elevated cortisol levels have been found in people who are overweight or obese compared to those who are leaner, according to one study published by the American Psychological Association (APA). Another study showed that participants with higher blood pressure had higher levels of cortisol than those with lower blood pressure when they were exposed to stressful situations such as public speaking or completing math tests. Another study showed that people who experienced high psychological distress over time gained more weight than those without such distress; both groups were given the same diet but only one group experienced increased levels of stress as measured by their self-reported depression/anxiety symptoms (per this APA citation).
The levels of stress can make you feel hungry, even though you may not be. It's a strange phenomenon called "stress-induced hunger." This process sends signals to your brain and increases your appetite and ruins your current diet and weight loss plans.
If you aren't eating enough protein when you're stressed out, this will only make this process worse. When our muscles begin breaking down as they do during exercise or physical exertion, they become sore as well as weaker without proper nutrition. So if we don't eat enough protein, then we won't have strong muscles anymore—and that means less burning of calories!
If you want to achieve your fitness goals, the best thing to do is to develop better habits and relax whenever possible. Here are a few ways you can relax while working on your goal of losing weight:
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Find time for your hobby.
What you do to relax is up to you. Some people like to read, while others prefer a game of chess or cards. Whatever your hobby may be, it should be something that you enjoy and that gives you a sense of reward when you do it.
It's important to find time for hobbies because they are good for your mental health as well as your physical health. If you can find time for hobbies, then you will have less stress in your life which will help with losing weight.
Hobbies are also very important in keeping your mind active and sharp, so if possible try to find ways to incorporate them into your daily routine so that they become part of your life.
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Schedule fitness/gym breaks
If you spend a lot of time at the gym or you're a fitness fanatic, it's important to take breaks from exercise. If you don't give yourself a break from your usual routine, you could burn out and lose motivation. Take time off from exercise in order to heal injuries and recover from overtraining, advises the American College of Sports Medicine (ACSM). You can also take days off to rest and recuperate during periods of intense training or competition.
Spend more time doing activities that aren't exercise related. The ACSM recommends that people who exercise regularly should also engage in other physical activities that may not contribute as heavily toward fitness goals. These include walking, hiking or cycling for pleasure or to get places rather than driving; taking up salsa; zumba dancing; participating in sports that don't require a lot of practice or skill; playing on playgrounds with children; swimming laps; and gardening or woodworking at home.
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Get eight hours of sleep a night.
Getting enough sleep is one of the most important things you can do to lose weight. When you sleep, your body secretes hormones that increase your metabolism and help you burn more calories throughout the day. It helps you metabolize fat, and it keeps your hormones in check so that you don't experience cravings for sugar or carbohydrates.
According to a study published in the journal Sleep, people who slept for less than five hours per night were more likely to gain weight over a 10-year period than those who slept seven hours or more.
To hit the eight-hour mark, go to bed by 10 p.m. and set an alarm for when it's time to get up. If you still have trouble falling asleep, try listening to a guided meditation on YouTube before bed; the videos have helped many people fall asleep faster and sleep better throughout the night.
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Yoga sessions
Yoga is a great way to relax and lose weight. Yoga helps you get in shape, relieve stress, and gain energy. Yoga also helps you stay healthy by improving your posture, breathing, and digestion. Yoga is one of the most popular forms of exercise today because it's so relaxing and energizing at the same time.
Yoga is also good for your body because it helps you lose weight by increasing muscle tone and helping you breathe better. It also improves your circulation, which causes more efficient use of oxygen by the heart and muscles.
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Take a walk
Getting outside and taking a walk in nature is one of the best ways to relax. The fresh air will help you breathe deeply, which can help your body release stress hormones that are linked to weight gain.
Connecting with the world around you again is important when it comes to reconnecting with yourself, so going on an outdoor adventure is a great way of doing this. You may be surprised at how much time you spend in front of screens these days—and even if not all screens are bad for our health, they do affect us physically and mentally! If we spend too much time looking at them (or watching them), then we start losing touch with who we really are as human beings.
When we're surrounded by nature, we forget about our problems and focus on what's important at that moment. This has many benefits for our psychological health, as it allows us to let go of pent-up feelings and live in the present. It also allows us to connect with our true selves, as well as get some much-needed fresh air. Try it out next time you need a break!
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The best thing you can do to lose weight and stay healthy is to relax. This means turning away from stress and negative feelings, as well as finding time in your day for a yoga class or walk outdoors. The more relaxed you are, the better it will be for your body and mind; so give these tips a try today. If you’re struggling to lose weight despite trying out all these tips, you probably need help. Hop on a call with me and let’s talk about your health and fitness goals.
Giving is Living
Have you ever wondered why some people seem to live happier, more fulfilled lives? The answer might surprise you.
Giving is the secret to living. It's not just a nice thing to do, it's the way we were meant to live our lives. When you give to others in a genuine way, you are learning something about yourself. You are discovering that it is in giving that we truly receive. Maybe it is not what we give or how much we receive but how much we have learned as a result of giving that matters most after all.
The common thread of all these sources is simply this: from a soulful perspective, you can release your worries and bask in the simple pleasures of putting others first. In this article, let's dive down deep into the wonderful effects giving does to your life.
Boosts Happiness and Health
Giving makes you feel good about yourself. The research shows that giving makes you feel good about yourself and others; it boosts your confidence and self-esteem, improves your relationships with others, and helps you lead a healthier life overall.
The simple act of giving something away can make you feel good, even if the gift you're giving isn't the most expensive or valuable thing in the world.
Giving makes people happier than receiving in almost every circumstance — from a small gift to a large one — according to research by psychologist Martin Seligman at the University of Pennsylvania.
His studies show that people who receive gifts grow happier, more satisfied with their lives and more likely to make charitable donations than those who don't receive gifts at all. Giving can be as simple as buying someone your favourite coffee in the morning, or it can be as big as giving up your time to help a friend in need.
Giving also helps people sleep better at night. People who give away money report less stress than those who hold onto it, according to a study published in Psychological Science by Dan Ariely, professor at Duke University's Fuqua School of Business.
Builds Strong Relationships
When you give a gift, it's not just about you — it's about connecting with someone else and making their day better. It's about showing that you care about them and their happiness. Giving a gift helps build stronger relationships with the people who receive it because they know how much you appreciate what they've done for you.
Remember that the best relationships are the ones that give. When you give, you are showing your love and care for someone else without expecting any return. You are trying to show that you want them to succeed in life as well. It builds a sense of trust because it shows that you trust the other person enough to share something with them that may be personal or private.
Can Strengthen Communities
Giving is powerful. You can make a difference by giving what you have. When you give to the vulnerable, you are giving a gift that goes far beyond the monetary value itself. You can help the community in several ways:
- Supporting your local community centre or school.
- Providing funds for an organization that is doing good work in your area.
- Helping people who need assistance, like those who need help feeding their families or those who have lost their jobs and can no longer afford to pay rent or utilities.
- Helping people who are living on the streets, at risk of being victimized or abused by others.
- Donating blood means saving a life of someone who direly needs it.
Imagine the effect of giving to the community. Little actions could ripple a positive change in society. Through giving, you change lives, and better the community in which you benefit as well. Don't be afraid to get involved in your local community. Make a difference by giving and helping them build their reputation or expand their services to meet the needs of their community members.
You are Learning Something About Yourself.
What do you think? Is it possible that we are learning more about ourselves by giving than by receiving? We may not be aware of this when we begin our giving, but if we continue to give, then there will come a day when we realize that without the act of giving, there would not have been a chance for us to learn so much about ourselves.
You are learning what so many others have learned, and you are discovering that it is in giving that we truly receive. Maybe it is not for what we give or for how much we receive, but for how much we have learned as a result. We are learning to be content in life, and just have empathy for people who need our help.
You are learning to trust your heart and let go of your fears. You are learning to listen to the voice within that has a million reasons why you can’t do it right now, but none of those reasons matters because YOU ARE GOING TO DO IT!
It's not yet too late to start giving. It's never too late to change your life. You can make a difference in someone else's life. You can give someone a hug, just by being there for them, saying hello and listening with an open heart. You can help someone by paying it forward, or by sending a kind note.
It doesn't matter if you're young or old, rich or poor, famous or anonymous. You can do something for others that will make a difference in their lives. You don't have to be perfect, but you must start somewhere. And if you keep at it every day for just one week, you will soon see results!
Giving is the secret to living. It’s that simple. You might not know it yet, but as you grow into your own life, you will learn that giving is what we all should be doing. Giving with love and compassion is the way to live a happy, fulfilled life. And having a happy and fulfilled life, means a healthier mind, soul, and spirit—all equals longevity.
How to Avoid the New Year’s Resolution Trap
The New Year's Resolution Trap is real, and it gets us all every single year. A new year means a new start, another chance to set goals and aims for the year ahead. We’ll promise to be better, more diligent, and more focused.
Let me guess. You probably said, “this year is going to be different” before, didn’t you? It turned out that New Year’s is just another day, and you forgot about your resolutions almost right away. This year won't be any different! Sound familiar?
It's the feeling that you should wait for January 1st to make a positive change in your life—because if not then, then when? In reality, though, there's no reason to wait until January 1st (or any other date) to start working towards the goals that matter most to you. So let’s get started with how to avoid falling into this trap!
Don't wait until January 1st.
One of the biggest pitfalls of New Year's Resolutions is waiting until January 1st to start a new habit. If you're like me, you'll wait until the last minute and then try to cram all of your goals into those few days. This causes stress and disappointment because it can be hard to meet all of your resolutions at once, especially if they require a change in more than one area (like eating healthier and exercising).
Instead, try starting your resolutions as soon as possible—even if it's before December 31st! The sooner you start, the sooner you'll see results. And don't forget: The longer you wait to start something new after making a resolution, the harder it will be for you when that time comes!
Write it down.
To avoid the New Year’s Resolution Trap, you must write down your goals. This can be a simple list of bullet points or a more formal outline.
- Write down your goal: “Finish the novel by December 31st”
- Write down your reasons for wanting to achieve it: “My career depends on it. If my first book doesn’t sell well, I won’t be able to continue publishing novels or make money from writing at all. I also want to prove myself as an author and show that I can meet deadlines and create high-quality work. If this goal isn't reached by the end of 2019, there will be no way for me to achieve these other goals!”
- Write down the steps you will take in order to reach this goal: "1) Get new story ideas; 2) Research genre conventions; 3) Decide which characters are needed for each story arc (and create them); 4) Start drafting novel chapters 1-5; 5) Read overdrafts one through five until they're ready."
Break down your goals into small achievable steps.
Breaking down your goals into small, achievable steps is a great way to stay focused and motivated. A goal can feel overwhelming and intimidating if it's too big and complex. When you break down a goal into smaller parts, it feels more manageable, which will motivate you to keep going. F
or example, if your goal is to lose weight, instead of saying you’re going to lose 20 pounds by January 2nd, break it down into smaller chunks. For example, instead of saying “I will lose 20 pounds by January 2nd” try saying “I will lose 1 pound per week for 4 weeks starting today”.
Breaking down your goals into small achievable steps it will make them much more manageable and less overwhelming! This also gives you an opportunity to celebrate each milestone along the way!
Find a way to track your progress.
Once you’ve set your goals and taken a few days to develop a plan of action, it’s time to get down to business. And one of the best ways to stay on track is by tracking your progress. This can be as simple as writing down what you did each day in a journal or spreadsheet, or it could mean using an app like Lift (the Weight Watchers app) or Fitbit that tracks how many steps you take each day. Either way, having some sort of record will help keep you accountable for what you achieve—and prevent New Year’s Resolution failure from happening again next year!
If tracking in your head sounds good enough for now…you may want to reconsider that approach at some point down the road. It really does work better if there are actual numbers attached to those mental tallies than just “I ran two miles today."
Stop focusing on the outcome and put the emphasis on process and learning.
Focus on the process, not the outcome. When you make resolutions and set goals, the emphasis is often on the end result and what you have to do to achieve it. But that can lead to a tendency to focus too much on short-term results and neglect the journey in between. Instead of judging your success or failure by whether or not you achieve your desired outcome, try focusing more on what you learn along the way.
This is especially important when it comes to failure—but don't worry! Failure can be an opportunity for growth instead of something that holds us back from making progress. If we learn from our mistakes, they become part of our story—and if we view them as something negative rather than positive, we're missing out on an opportunity for personal growth and improvement!
When you're feeling unmotivated, remember why this goal is important to you. Take five minutes to write down your reasons and pull them out when you need them. If a friend or family member asks about your goals, don't be shy about sharing your list with them! The more people who are aware of what you're trying to accomplish, the more likely it is that someone will remind you if they see a slip-up in your behaviour.
Hire a Health and Fitness Coach
New Year’s resolutions are a time-honoured tradition – and one that we all fall for every year. But it’s also true that most of us don’t succeed at achieving our goals. According to Statistic Brain, only 8% of people successfully achieve their goals. The rest give up within the first six months.
This year, don’t fall into the trap of setting unrealistic resolutions that you can’t keep. If you're serious about getting healthy, hiring a coach can help you stay on track. A good coach will set goals with you and help you develop a plan to achieve them. Contact Rita today to start your new year journey.
We hope that these tips will help you to avoid the New Year’s Resolution trap. Remember, your goals are not set in stone and can always be adjusted as you learn more about yourself and your life. The important thing is that you don’t lose sight of what's important to you—even if there are times when it feels like everything has fallen apart.
You don't need the extra pressure that comes from waiting for the new year to begin a positive new change in your life. You can start right now, today!
HOW TO ENJOY PARENTING, WITHOUT KICKING THE KIDS OUT!
Being a parent is hard work! It’s totally normal to feel overwhelmed and exhausted. It’s also normal for parents to have trouble finding time for themselves. This can lead to resentment and other feelings that aren’t good for the whole family unit. So, how do you balance parenting with enjoying life as a parent? In this article, we'll go over some tips and tricks on how you can find time for yourself while still connecting with your family—without kicking them out!
Family time is important!
Family time is important! I know it sounds cliché, but there’s a reason why parents say it so often. It’s because they want to remind themselves of the importance of spending quality time together with their kids—and believing that it’s worth doing. If you’re feeling stressed or overwhelmed by your parenting responsibilities, it may be hard for you to see how spending time together will help things improve. But trust me: it does!
Organize a family activity
When you're dealing with a lot of kids, it can be hard to find time for yourself and your partner. That's why it's important to schedule some "me time." A family activity is a great way to do this.
- Go hiking
- Ride bikes
- Swim at the local pool or lake
- Go see an exhibit at a museum or art gallery (and maybe get ice cream afterwards!)
You could also take your kids somewhere new that they've never been before: A concert hall, festival or zoo are all good options.
Go for a road trip.
You can enjoy a road trip if you plan it right. Make sure to get a map, plan the route and make sure to pack snacks and water for everyone. Also, make sure that you have charged your phone so that you can use GPS as well as play music on Spotify or whatever other music service you prefer. The last thing you want is for the kids to be bored because they ran out of things to do while they’re driving!
If there are any scenic views along the way, take some time out of driving to look at them in person rather than on Google Maps or your phone screen—it will make it seem more special. You might even stop at a small park or historical site if there happens to be one nearby (and if it's safe enough).
Have some fun in the sun!
- Get out of the house:
A few days ago a friend told me that she and her husband were having trouble enjoying each other because they never had time to go anywhere together. Too much time with the kids, too much to do around the house, etc., etc. So I suggested that next time they wanted to get away from it all, they should just get on their bikes and ride off into the sunset—even if it was just for an hour or two. And it worked! They're now planning weekend trips with their bikes as a family bonding activity (which is awesome).
- Take a walk:
It doesn't have to be an epic hike in Yosemite; just going for a walk around your neighbourhood can be refreshing after spending so much time indoors with little ones who are prone to make messes everywhere they go (and everywhere you look!). Even if you don't have access to open green space nearby—or even if your neighbourhood isn't particularly pedestrian-friendly—you can still take advantage of this simple pleasure by walking through a shopping mall or local park on Saturday mornings when no one else is around (and getting some fresh air right before lunchtime).
Have a strict sleep routine
This can be a tough one, especially if you're at the mercy of your child's sleep schedule. But that's no reason to give up on having a strict sleep routine. It will help everyone get more rest and create more structure—both things kids need as much as adults do.
You don't have to follow paediatrician Dr Harvey Karp's strict two-hour-a-night window for newborns (more on this later), but setting some rules about bedtimes and naps is still important for establishing healthy habits in your child's life. For example: Do they need a morning nap? If so, when should it end? What time are they allowed to stay up past dark? These established guidelines will make both you and your kid feel more secure—and we all know how important that feeling of security is during adolescence!
The key here is consistency; if you tell your daughter she can't watch television after 7 PM one night and then let her watch TV another night at 8 PM because "you just felt like doing something different", then she'll never know what the rules are supposed to be! Basically, it boils down to making sure everything stays within those parameters we talked about earlier: regularity, routine--whatever works best for everyone involved (and doesn't drive anyone crazy).
It’s important to find ways to relax as a parent.
As a parent, you are bound to experience the high stress of juggling multiple responsibilities and keeping the household running smoothly. It is important to find ways to relax as a parent so that you can continue taking care of your family without burning out.
Here are some examples of ways in which parents can relax:
- Find a hobby or activity that you enjoy doing for yourself. This could include anything from reading books to listening to music or playing video games!
- Take time for yourself when needed – even if it’s only 10 minutes here and there throughout the day, it will make all the difference!
- Get enough sleep each night so that you have energy throughout the day (for both work and parenting duties). Try setting an alarm if necessary!
If you need it, get support.
If you need it, get support. If your family or friends are not supportive and understanding, find someone who is. There are many support groups for parents in different settings, as well as therapists who specialize in helping parents with their parenting issues.
If you feel like kicking the kids out of the house, don't hesitate to seek help from a therapist or counsellor—it could save your relationship with your kids down the road!
As a parent, you need to find ways to relax. That’s why we created this list of ideas for family activities, road trips and getting some sleep. We hope that it helps you have a better time with your kids! Need support for parenting? Let’s have a chat!
TOP TIPS TO MAINTAIN AN ACTIVE LIFESTYLE
You've heard about the benefits of living an active life but do you really know how to do it? Whether you're sitting at home doing the ice cream cone crawl or getting out for a run, maintaining an active lifestyle can seem like a big commitment. But with some planning and consistency, it's a lot easier than you might think.
If you're looking to maintain an active lifestyle, here are some tips:
1. Stick to a routine.
When it comes to maintaining a healthy lifestyle, there's no one-size-fits-all solution. But following a routine can help you stay on track and motivated.
A routine is important for two main reasons. First, it allows us to organise our time and make sure that we are spending our time in the most productive way possible. Second, it can help us to develop some habits that we can rely on and stick to.
When we have a routine, it becomes easier to stick to the goals that we have set for ourselves. This is because we know what to expect, and we have a plan for how to achieve our goals. If we don’t have a routine, it can be difficult to know what to do next. We may feel like we are spinning our wheels and not making any progress. This can be frustrating and lead to feeling discouraged.
I've found that sticking to a routine is the key to staying motivated and on track. When I know what my schedule looks like, it's easier for me to stay focused and avoid temptation.
I usually exercise first thing in the morning and again at night. I also make sure to take regular breaks and rest during the day. This helps me stay motivated and avoid feeling overwhelmed.
Sticking to a routine can be tough, but it's worth it when you see the progress you make. If you find that you're struggling to stick to your routine, don't be discouraged. There are many different ways to maintain a healthy lifestyle and find what works best for you. Just keep trying and you'll be on your way to a healthier you in no time.
2. Find a sport you enjoy.
Not all activities need to be athletic in order to be productive and fun. Find something you can get into that will challenge you and give you a sense of accomplishment.
Do you have a sport you enjoy? Maybe you’re a great hockey player or a talented runner. Whatever your sport of choice, there are many reasons to enjoy it. Physical activity can be a great way to get your heart rate up, release endorphins, and build muscle. It can also be a fun way to socialize with friends or a way to challenge yourself.
While there are plenty of sports out there to enjoy, make sure to find the one that’s right for you. If you’re new to a sport, be sure to watch some instructional videos online, or find a coach who can teach you the basics. And if you’re already an experienced athlete, don’t forget to share your favourite sport with your friends!
3. Make healthy eating a priority.
Eating healthy foods is not only good for your body, but it can also help you maintain your energy levels throughout the day and help you stay healthy overall.
When you eat healthy foods, your body gets the nutrients it needs to function properly. This can help you stay alert and focused throughout the day, which is important when you have a busy schedule.
When you make healthy eating a priority, you can ensure that you are getting the proteins, carbohydrates, and vitamins that your body needs to stay healthy. There are many different types of healthy foods out there, so it is important to find something that you enjoy and that will fit into your lifestyle.
Some of the best healthy foods to eat include fruits and vegetables, whole grains, and lean protein sources. When you make these foods a part of your diet, you will be able to feel happier and more energetic.
4. Take breaks.
If you find yourself getting tired or overwhelmed, take a break. Maybe take a walk around the block, or take a nap. Giving your body and mind a break will help you stay refreshed and energized for the next round of activity.
It’s no secret that taking regular breaks is important for both your physical and mental health. While it might seem like a waste of time to take a break when you’re busy, taking a break can actually help you to work smarter and not harder.
Here are four ways taking a break can help you:
- It relieves stress.
When you’re stressed, it’s hard to focus and think clearly. Taking a break can help you to relax and clear your head, which will allow you to be more productive when you return to work.
- It improves your mood.
When you take a break, you’re more likely to feel elated and happy. Taking time for yourself every once in a while can help to boost your mood and improve your overall outlook on life.
- It helps you to concentrate.
When you’re working on a task that’s difficult or requires a lot of concentration, taking a break can help you to refocus and stay on task.
- It reduces your vulnerability to burnout.
If you’re constantly working long hours without any breaks, you’re more likely to experience burnout. Taking regular breaks can help to prevent this from happening and allow you to stay productive over a longer period of time.
Sticking to a routine can be a helpful way to stay on track and maintain a healthy lifestyle. A routine helps us to organise our time and make sure that we are spending our time in the most productive way possible. Additionally, it can help us to develop some habits that we can rely on and stick to. If we don't have a routine, it can be difficult to know what to do next. However, sticking to a routine can be a helpful way to stay motivated and on track.
