travelling heals your body and soul

From Stress to Serenity: How Travelling Can Heal Your Soul

Life can be overwhelming at times, and the stress of daily routines can take a toll on our mental and emotional well-being. It's easy to feel stuck in a rut and lose sight of what truly matters.

However, there is a simple and effective way to rejuvenate your soul and find your inner peace—travelling.  Exploring new places, meeting different people, and experiencing different cultures can be a powerful source of healing and personal growth. Whether you're looking for a solo adventure or a relaxing getaway with friends and family, travelling can help you break free from the monotony of everyday life and rediscover your sense of purpose.

In this article, we'll explore the many benefits of travelling and how it can help you restore your balance, reduce stress, and find serenity. So, pack your bags, grab your passport, and let's embark on a journey of self-discovery and renewal.


Stress and its Effects on the Mind and Body

Stress is a natural response to challenging situations that require our attention and action. It's a survival mechanism that helps us cope with danger and uncertainty. However, when stress becomes chronic and overwhelming, it can have serious consequences for our mental and physical health.

Chronic stress can affect the brain's structure and function, leading to memory problems, anxiety, and depression. It can also weaken the immune system, making us more vulnerable to infections and diseases. Stress can cause inflammation in the body, which is linked to many health problems, such as heart disease, diabetes, and cancer. Thus, it's essential to find ways to manage stress and promote relaxation.


How Travel Can Alleviate Stress

Travelling is one of the most effective ways to reduce stress and promote relaxation. It allows us to escape from our daily routines, disconnect from technology, and immerse ourselves in new and exciting experiences.

Travelling can help us break free from the monotony of everyday life and rediscover our sense of wonder and curiosity. It gives us a sense of control and autonomy, which can boost our confidence and self-esteem. When we travel, we have the opportunity to choose our itinerary, explore new places, and try new things. This sense of freedom and empowerment can be a powerful antidote to stress and anxiety.


The Science Behind the Mental Health Benefits of Travel

Travelling has been shown to have many mental health benefits, including reducing stress, anxiety, and depression. The science behind these benefits lies in the way travelling affects our brain and body. When we travel, we are exposed to new and novel stimuli that activate our brain's reward system.

This system releases dopamine, a neurotransmitter that is associated with pleasure and motivation. Dopamine can improve our mood, increase our energy levels, and reduce our stress levels. Moreover, travelling can promote neuroplasticity, which is the brain's ability to change and adapt in response to new experiences. This can enhance our cognitive function, memory, and creativity.


Tips for Planning a Stress-Free Trip

Planning a trip can be stressful, especially if you don't know where to start. However, with a few simple tips, you can plan a stress-free trip that meets your needs and preferences.

Firstly, choose a destination that aligns with your interests and goals. If you're looking for relaxation, choose a destination with natural beauty, such as a beach, a mountain resort, or a national park. If you're interested in culture and history, choose a destination with a rich heritage, such as Europe, Asia, or Africa. Good thing, Rita hosts retreats

Secondly, plan your itinerary based on your pace and energy level. Don't try to cram too many activities into one day, as this can lead to exhaustion and burnout.

Thirdly, be flexible and open-minded, as unexpected events can happen during travel.

Lastly, pack light and bring only the essentials, as this can reduce stress and make your trip more enjoyable.


The Benefits of Solo Travel For Personal Growth

Solo travel can be a transformative experience that can enhance personal growth, self-awareness, and confidence. If you’ve ever considered taking a solo trip, you’re not alone. A growing number of people are travelling alone and enjoying the many benefits that come with it.

There is something about the freedom and independence that comes with travelling alone that can have a positive impact on your overall well-being. It is an opportunity to explore the world on your own terms, meet new people and discover how much you can do on your own. The experience will leave you feeling empowered, inspired and ready to take on the world!

Here are some of the benefits of solo travel:

  1. You will feel more confident in yourself, especially if this is your first time travelling alone. You will learn how to navigate through airports, find transportation options and make new friends along the way!
  2. Spending time by yourself allows you to reflect on who you are as an individual and how you want to live your life moving forward. When we travel alone, we don’t have anyone else influencing our thoughts or opinions – we get to experience things for ourselves without having to worry about what others think about us or our decisions! This can be very liberating!


Integrating Mindfulness Practises into Your Travel Experience

Mindfulness is the practice of being present and aware of our thoughts, feelings, and surroundings without judgment. It can be a powerful tool for reducing stress, promoting relaxation, and enhancing well-being. Therefore, it's essential to integrate mindfulness practices into your travel experience.

For example, you can practice meditation, yoga, or deep breathing exercises to calm your mind and body. You can also practice mindful eating by savouring  the flavours  and textures of your food. You can practice mindful walking as you sightsee tourist destinations, by being aware of your footsteps, your breath, and your surroundings. These practices can help you stay grounded, centred , and focused during your travels.


Returning home and carrying the benefits of travel into daily life

Travelling can be a transformative experience that can change our perspective, values, and goals. However, the benefits of travel don't have to end when we return home. We can carry the lessons and insights we've learned during our travels into our daily lives. Cultivate a sense of curiosity and openness to new experiences, which can enhance our creativity and problem-solving skills. Maintain connections with the people we've met during our travels, which can broaden our perspectives and enrich our lives.



In conclusion, travelling can be a powerful tool for healing, personal growth, and well-being. It allows us to escape from our daily routines, explore new places, and connect with ourselves and others. Moreover, travelling can reduce stress, promote relaxation, and enhance our mental and physical health. Therefore, if you're feeling overwhelmed, anxious, or stuck in a rut, consider travelling as a way to rejuvenate your soul and find your inner peace. Remember, life is a journey, and travelling can help you make the most of it.

Are you having difficulty dealing with stress?


If so, reach out to a life coach. Life coaches, like Rita Trotter, are trained to help you deal with the stresses of everyday life. They can help you identify what causes you stress and how to avoid or minimise it in the future. Book a call today.


Unlocking Your Inner Confidence: Tips and Tricks for Building Strong Self-Belief

Confidence is an essential ingredient for success in all areas of life. Whether you're looking to advance your career, build meaningful relationships, or simply feel good about yourself, having a strong sense of self-belief is crucial. 


However, for many of us, confidence can be elusive. We may struggle with self-doubt, negative self-talk, and a general sense of insecurity. But the good news is that confidence is not something you're born with— it's something you can cultivate and develop over time. 


In this article, we'll explore some powerful tips and tricks for unlocking your inner confidence, including practical strategies for building self-belief, overcoming fear and doubt, and embracing your unique strengths and talents. Whether you're just starting on your confidence-building journey or looking to take your self-belief to the next level, this guide has everything you need to unlock your full potential and achieve your dreams.


Signs of Low Self-Confidence


Low self-confidence is a common problem that affects many people. Some of the signs of low self-confidence include negative self-talk, fear of failure, and a lack of assertiveness. People with low self-confidence may also struggle with social anxiety, shyness, and a general sense of insecurity. If you are experiencing any of these symptoms, it may be time to work on building your confidence.

How to Build Confidence

Building confidence is a process that takes time and effort. Here are some tips for improving your self-belief:


Tip #1: Set Realistic Goals

Setting realistic goals is an important step in building confidence. When we achieve our goals, we feel a sense of accomplishment that can boost our self-esteem. However, it's important to set goals that are achievable. Setting unrealistic goals can lead to disappointment and a further loss of confidence.


Tip #2: Learn New Skills

Learning new skills is a great way to build confidence. When we learn something new, we feel a sense of accomplishment that can boost our self-esteem. Learning new skills can also help us to develop a sense of competence and mastery.

Tip #3: Practice Positive Self-Talk

Positive self-talk is an effective way to boost your confidence. When you catch yourself thinking negative thoughts, try to replace them with positive affirmations. For example, instead of thinking "I can't do this", try thinking "I can do this if I try my best".


Tips for Improving Self-Belief

Here are some additional tips for improving your self-belief:

Tip #4: Embrace Your Unique Qualities

Everyone has unique strengths and talents. Embracing your unique qualities can help you to develop a sense of self-worth and confidence. Instead of comparing yourself to others, focus on your own strengths and what makes you special.


Tip #5: Take Care of Your Appearance

Taking care of your appearance can help you to feel more confident. When you look good, you feel good. Make sure to wear clothes that make you feel comfortable and confident, and take care of your hygiene and grooming.


Tip #6: Practice Assertiveness

Assertiveness is an important skill that can help you to build confidence. When you are assertive, you communicate your needs and boundaries in a clear and respectful way. This can help you to feel more in control of your life and increase your self-esteem.


Mindset Shifts for Building Confidence

Building confidence requires more than just practical strategies. It also requires a mindset shift. Here are some mindset shifts that can help you to build confidence:


Mindset Shift #1: Focus on Your Strengths

Instead of dwelling on your weaknesses, focus on your strengths. When you focus on your strengths, you develop a sense of self-worth and confidence. Make a list of your strengths and remind yourself of them regularly.

Mindset Shift #2: Embrace Failure

Failure is a natural part of the learning process. Instead of fearing failure, embrace it as an opportunity to learn and grow. When you fail, analyze what went wrong and use that knowledge to improve in the future.

Mindset Shift #3: Practise Gratitude

Practising gratitude can help you to develop a more positive mindset. When you focus on what you are thankful for, you develop a sense of appreciation for the good things in your life. This can help to boost your self-esteem and confidence.

Surrounding Yourself with Positive Influences

Surrounding yourself with positive influences can also help you to build confidence. Here are some ways to do that:

Tip #7: Spend Time with Positive People


Spend time with people who are positive and supportive. Positive people can help to lift you up and encourage you to pursue your goals. Avoid spending time with people who are negative or critical.

Tip #8: Read Inspirational Books

Reading inspirational books can help you to develop a more positive mindset. Look for books that inspire you and help you to develop a sense of self-worth and confidence.


Tip #9: Listen to Inspirational Podcasts


Listening to inspirational podcasts can also help you to develop a more positive mindset. Look for podcasts that focus on personal development and self-improvement such as The Health Collective Podcast. 


Self-Care in Building Confidence

Self-care is an important part of building confidence. Here are some ways to practice self-care:


Tip #10: Exercise Regularly

Exercise is a great way to boost your confidence. When you exercise, you release endorphins that can help to improve your mood and increase your self-esteem.

Tip #11: Practice Mindfulness

Practising mindfulness can help you to develop a more positive mindset. Mindfulness involves focusing on the present moment and accepting your thoughts and feelings without judgment.

Tip #12: Get Enough Sleep

Getting enough sleep is essential for good health and well-being. When you are well-rested, you are more likely to feel energized and confident.


Overcoming Fear and Self-Doubt

Fear and self-doubt can be major barriers to building confidence. Here are some ways to overcome them:

Tip #13: Face Your Fears


Facing your fears is an important step in building confidence. When you confront your fears, you develop a sense of courage and resilience.


Tip #14: Challenge Negative Self-Talk

Negative self-talk can be a major obstacle to building confidence. When you catch yourself thinking negative thoughts, challenge them with positive affirmations.

Tip #15: Seek Support

Seeking support from others can help you to overcome fear and self-doubt. Talk to friends and family members who are supportive and understanding. Reach out to a coach and seek advice. 


Maintaining Confidence and Self-Belief

Maintaining confidence and self-belief requires ongoing effort. Here are some tips for staying confident:


Tip #16: Celebrate Your Successes

When you achieve your goals, take time to celebrate your successes. This can help to boost your self-esteem and confidence.

Tip #17: Practise Self-Reflection

Self-reflection can help you to stay on track with your confidence-building journey. Take time to reflect on your progress and identify areas for improvement.

Tip #18: Practise Self-Care

Practising self-care is essential for maintaining confidence and self-belief. Make sure to take care of your physical, emotional, and mental health.



Building confidence is a process that takes time and effort. However, with the right mindset and practical strategies, anyone can unlock their inner confidence. Remember to focus on your strengths, embrace failure, and surround yourself with positive influences. By practising self-care and challenging negative self-talk, you can maintain your confidence and achieve your goals. With these tips and tricks, you can unlock your full potential and live a fulfilling life.

Ready to make a first step towards building a strong self-belief? Rita Trotter will make that happen! Join the masterclass today. 


Boost Your Confidence: 9 Proven Tips for Building Strong Self-Belief

Confidence is the foundation of success and happiness. It is the key that unlocks your true potential and helps you achieve your goals. However, building self-belief can be a challenge, especially if you have been struggling with self-doubt for a long time. But fear not, because there are proven ways to boost your confidence and become more self-assured. 


In this article, we will share with you 9 tips that will help you build strong self-belief and become the best version of yourself. From practising self-care to setting achievable goals, these tips are designed to help you overcome your fears and doubts, and take on life with confidence and resilience. So, whether you are looking to improve your performance at work, overcome your social anxiety, or simply feel better about yourself, these tips will provide you with the guidance and support you need to start building a strong and unshakable self-belief.

To build self-belief, it is important to identify the factors that are holding you back. This involves recognizing your limiting beliefs, which are the negative thoughts and beliefs that undermine your confidence and self-esteem. Common limiting beliefs include "I'm not good enough," "I'm not smart enough," and "I don't deserve success." These beliefs are often deeply ingrained and can be difficult to overcome, but acknowledging them is the first step towards building a more positive and self-affirming mindset.

Identifying Limiting Beliefs

Once you have identified your limiting beliefs, it is important to challenge them. Ask yourself whether they are really true, and whether they are helping or hindering you. In most cases, limiting beliefs are based on unfounded assumptions and negative self-talk, which can be corrected by replacing them with more positive and empowering beliefs. For example, if you have a limiting belief that you are not good enough, challenge it by reminding yourself of your strengths and accomplishments. Focus on your successes, and use them as evidence that you are capable of achieving your goals.

Surrounding Yourself with Positivity

Another important factor in building self-belief is surrounding yourself with positivity. This means seeking out people who uplift and support you, and avoiding those who bring you down. Positive relationships can provide a sense of belonging and validation, which can boost your confidence and self-esteem. Conversely, negative relationships can be toxic and draining, and can undermine your self-belief. Look for people who inspire and motivate you, and who believe in your potential. Cultivate positive relationships, and let go of those that no longer serve you.

Practising Self-Care

Self-care is an essential component of building self-belief. When you take care of your physical, emotional, and mental well-being, you are sending a powerful message to yourself that you are worthy of love and attention. Self-care can take many forms, such as exercise, meditation, healthy eating, and spending time in nature. It also involves setting boundaries and saying no to things that drain your energy and undermine your confidence. Prioritize self-care, and make it a non-negotiable part of your daily routine.

Setting Achievable Goals

Another way to build self-belief is by setting achievable goals. Goals provide a sense of direction and purpose, and can help you build momentum towards your desired outcomes. When setting goals, it is important to make them realistic and achievable, as this will help you build confidence and avoid feelings of failure and frustration. Break down your goals into smaller, manageable steps, and celebrate your progress along the way. This will help you stay motivated and focused, and will build a sense of achievement and self-belief

Celebrating Your Successes

Celebrating your successes is another important way to build self-belief. When you acknowledge and celebrate your accomplishments, you are reinforcing positive beliefs about yourself and your abilities. It can be easy to focus on your failures and shortcomings, but this only serves to undermine your confidence and self-esteem. Instead, make a habit of celebrating your successes, no matter how small they may seem. This will help you build a more positive and self-affirming mindset, and will help you stay motivated and focused on your goals.

Embracing Failure as a Learning Experience

Failure is an inevitable part of life, but it is also a valuable learning experience. When you embrace failure as an opportunity to learn and grow, you are reframing it as a positive experience, rather than a negative one. This can help you build resilience and confidence, as you learn to see setbacks as temporary and surmountable. When you encounter failure, take the time to reflect on what went wrong, and what you can do differently next time. This will help you build a more positive and growth-oriented mindset, which is essential for building self-belief.

Visualisation Techniques

Visualisation techniques are another powerful tool for building self-belief. This involves imagining yourself achieving your goals and living your ideal life. When you visualise success, you are reinforcing positive beliefs about yourself and your abilities, and are creating a mental blueprint for achieving your goals. Visualisation can be done in many ways, such as through meditation, affirmations, or creating vision boards. Find the visualisation technique that works best for you, and make it a regular part of your routine.

Seeking Support from Others

Building self-belief is not something that you have to do alone. Seeking support from others can provide a sense of validation and encouragement, which can boost your confidence and self-esteem. This can involve talking to friends and family, joining a support group, or working with a coach or therapist. When seeking support, it is important to find people who are positive and empowering, and who share your values and goals. Don't be afraid to ask for help, and remember that building self-belief is a journey, not a destination.

Maintaining a Growth Mindset

Finally, building self-belief requires maintaining a growth mindset. A growth mindset is a belief that you can learn and grow from your experiences, and that your abilities and potential are not fixed. When you have a growth mindset, you are more likely to take on challenges and embrace new opportunities, as you see them as opportunities for growth and learning. To cultivate a growth mindset, focus on the process of learning and growth, rather than the outcome. Embrace challenges as opportunities for learning, and view setbacks as temporary and surmountable.

Building self-belief is essential for achieving success and happiness in life. By practising self-care, setting achievable goals, celebrating your successes, and maintaining a growth mindset, you can build a strong and unshakable sense of self-belief. 

Remember that building self-belief is a journey, and that it takes time and effort. Be patient and persistent, and don't be afraid to seek support from others. With these 9 proven tips, you can start building the confidence and self-belief you need to achieve your goals and live your best life.

Are you ready live your best life? Rita Trotter's all-inclusive, bespoke package is designed to match your specific needs so you can feel amazing and confident every day. Book a call today. 



Mind Over Matter: How to Control Emotional Eating with These Simple Tips

Are you tired of feeling like your emotions control your eating habits? Do you find yourself reaching for unhealthy snacks when you're stressed or upset? Emotional eating can be a difficult habit to break, but with the right tools and mindset, you can gain control over your food choices and improve your overall health.

In this article, we'll explore the power of mind over matter when it comes to emotional eating. We'll share some simple yet effective tips to help you break free from the cycle of emotional eating and make healthier choices. From practicing mindfulness to finding healthier ways to cope with stress, these tips will empower you to take control of your eating habits and feel more confident in your ability to make positive changes.

So let's dive in and discover how you can use the power of your mind to overcome emotional eating once and for all!


Understanding Emotional Eating

Emotional eating is the process of consuming food in response to emotions, rather than based on physical hunger. When we eat, our body releases feel-good hormones such as serotonin and dopamine, which can temporarily improve our mood. However, when we eat in response to emotions, we often choose unhealthy foods that are high in sugar, fat, and calories. This can lead to weight gain, poor nutrition, and a range of health issues, including diabetes, heart disease, and depression.

The Impact of Emotional Eating on Health

Emotional eating can have a significant impact on our physical and emotional well-being. When we eat unhealthy foods in response to emotions, we often experience guilt, shame, and anxiety, which can further exacerbate our emotional state. This can lead to a cycle of emotional eating, where we continue to turn to food as a way to cope with our emotions. Over time, this can lead to weight gain, poor nutrition, and a range of health issues, including diabetes, heart disease, and depression.

Identifying Triggers for Emotional Eating

One of the first steps in controlling emotional eating is to identify the triggers that lead to these behaviors. Common triggers include stress, boredom, loneliness, and anxiety. By identifying these triggers, we can begin to develop healthier coping mechanisms that don't involve food. For example, if stress is a common trigger for emotional eating, we can develop relaxation techniques such as deep breathing or yoga to help us manage our stress levels.

Tips to Control Emotional Eating - Mindful Eating, Self-awareness, and Self-care

There are several tips and techniques that can help us control emotional eating. One of the most effective methods is mindful eating. This involves paying attention to the sensations of eating, such as the taste, texture, and smell of food. By being present in the moment, we can better tune into our physical hunger cues and make healthier food choices. Another key tip is self-awareness. By being aware of our emotions and how they impact our eating habits, we can begin to make conscious choices about what we eat. Finally, self-care is essential for managing emotional eating. This involves taking care of our physical and emotional well-being through activities such as exercise, meditation, and therapy.

Creating a Meal Plan for Emotional Eating

Creating a meal plan can also be an effective strategy for managing emotional eating. By planning our meals in advance, we can ensure that we are making healthy food choices and avoiding unhealthy snacks. It can also help us to avoid making impulsive food choices based on our emotional state. When creating a meal plan, it's important to focus on whole, nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein sources.

Incorporating Exercise into Your Routine

Exercise is another powerful tool for managing emotional eating. Physical activity releases endorphins, which are natural mood-boosters. By incorporating regular exercise into our routine, we can improve our mood, reduce stress levels, and promote overall health and well-being. This can help us to break the cycle of emotional eating and make healthier food choices.

Seeking Professional Help

For some individuals, emotional eating may be a sign of a more significant emotional or mental health issue. In these cases, seeking professional help may be necessary. A licensed therapist or counselor can provide support, guidance, and coping strategies to help individuals manage their emotions and reduce the risk of emotional eating.

Mindfulness and Meditation for Emotional Eating

Mindfulness and meditation are other effective techniques for managing emotional eating. These practices involve being present in the moment and focusing on our thoughts and emotions without judgment. By practicing mindfulness and meditation, we can develop a greater awareness of our emotions and how they impact our eating habits. This can help us to make more conscious food choices and avoid the cycle of emotional eating.

Success Stories - Real-Life Examples of People Who Have Overcome Emotional Eating

Many people have overcome emotional eating and have shared their success stories. These stories can be inspiring and provide hope for those struggling with emotional eating. For example, one woman shared her story of overcoming emotional eating by focusing on self-care, developing healthy coping mechanisms, and seeking support from friends and family. Another woman shared her story of using mindfulness and meditation to manage her emotions and break free from the cycle of emotional eating.

Emotional eating can be a challenging habit to break, but with the right tools, guidance and mindset, it is possible to gain control over our food choices and improve our overall health. By practicing self-awareness, self-care, and mindfulness, we can develop healthier coping mechanisms and break the cycle of emotional eating. Remember, it's important to approach this journey with patience and compassion for ourselves. By taking small steps and making gradual changes, we can overcome emotional eating and live healthier, happier life.

Are you ready to stop emotional eating from ruining your fitness goals? Reach out to Rita today to get your bespoke program.

Quick and Easy Ways to Relieve Stress in Just 5 Minutes

Stress is an inevitable part of life. Whether it's work-related or personal, stress can take a toll on our mental and physical health. In today's fast-paced world, taking time out for self-care can seem like a luxury, but it is crucial for our overall well-being. In this article, we have compiled a list of quick and easy ways to relieve stress in just five minutes. These simple techniques can be done anywhere, anytime, and are guaranteed to help you feel more relaxed and focused. So, take a break from your busy schedule and try out these stress-relieving techniques to help you get through the day with ease.

Understanding Stress and Its Impact on Our Health

Stress is a natural response to challenging situations. It triggers our "fight or flight" response, which prepares us to face a threat or danger. However, prolonged stress can have adverse effects on our health, such as anxiety, depression, high blood pressure, and even heart disease.

The first step to managing stress is to recognize its symptoms. Some of the common signs of stress include difficulty concentrating, irritability, fatigue, and muscle tension. Once you identify the symptoms, you can take steps to manage stress effectively.

The Importance of Taking Time Out for Self-Care

Taking care of yourself is essential for your overall well-being. It is crucial to set aside time every day to relax and recharge. Self-care can take many forms, such as reading a book, taking a walk, or indulging in a hobby.

Incorporating self-care into your daily routine can have a positive impact on your mental and physical health. It can help reduce stress, improve mood, and boost productivity. So, make sure to prioritize self-care and take time out for yourself regularly.

Breathing Techniques to Relieve Stress

Breathing techniques are a simple yet effective way to relieve stress. Deep breathing exercises can help slow down your heart rate, lower blood pressure, and reduce muscle tension. Here are some breathing techniques that you can try:

  • Box breathing: Inhale for four seconds, hold your breath for four seconds, exhale for four seconds, and hold your breath for four seconds. Repeat this cycle for five minutes.
  • Alternate nostril breathing: With your right hand, close your right nostril and inhale through your left nostril. Hold your breath for a few seconds, then exhale through your right nostril. Repeat this cycle for five minutes.
  • Belly breathing: Place one hand on your belly and the other on your chest. Inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, letting your belly deflate. Repeat this cycle for five minutes.

Simple Exercises to Reduce Tension in Your Body

Exercise is a great stress-reliever. It can help reduce tension in your body and release endorphins, which are natural mood-boosters. Here are some simple exercises that you can do to reduce stress:

  • Neck rolls: Sit or stand with your shoulders relaxed. Slowly roll your head in a circular motion, first clockwise and then counterclockwise. Repeat this cycle for one minute.
  • Shoulder shrugs: Lift your shoulders up towards your ears, hold for a few seconds, and then release. Repeat this cycle for one minute.
  • Leg shakes: Sit down and shake your legs vigorously for one minute. This exercise can help release tension in your lower body.

Mindfulness Meditation for Stress Relief

Mindfulness meditation is a powerful technique that can help reduce stress and increase relaxation. It involves focusing your attention on the present moment, without judgment. Here's how to practice mindfulness meditation:

  1. Find a quiet place where you won't be disturbed.
  2. Sit comfortably with your back straight and your hands on your lap.
  3. Close your eyes and take a few deep breaths.
  4. Focus your attention on your breath, noticing the sensation of the air flowing in and out of your body.
  5. If your mind starts to wander, gently bring it back to your breath.
  6. Practice this for five minutes.

The Power of Aromatherapy in Reducing Stress

Aromatherapy is a form of alternative medicine that uses essential oils to promote relaxation and reduce stress. Essential oils can be inhaled or applied topically to the skin. Here are some essential oils that are known for their stress-relieving properties:

  • Lavender: Lavender oil is known for its calming and relaxing effects. It can help reduce anxiety and improve sleep quality.
  • Peppermint: Peppermint oil has a refreshing and invigorating aroma. It can help reduce mental fatigue and improve focus.
  • Chamomile: Chamomile oil has a sweet and floral aroma. It can help reduce tension and promote relaxation.


In conclusion, stress is a natural part of life, but it doesn't have to take over. By incorporating these quick and easy stress-relieving techniques into your daily routine, you can reduce stress and improve your overall well-being. Remember to take time out for self-care, practice breathing techniques, do simple exercises, practice mindfulness meditation, and try aromatherapy. These techniques may seem small, but they can have a significant impact on your life. So, take a break, breathe, and relax.

Ready to say goodbye to stress and hello to a healthier you? Let's work together!


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:



Loneliness is a feeling we all experience at some point in our lives. Whether it's due to a major life event or simply the result of an introverted personality, loneliness can be tough to deal with. 

In the contemporary times however, loneliness is a problem that has only gotten worse in recent years. With more and more of our interactions happening online or through technology, we are losing the ability to connect with others on a human level. This can lead to feelings of loneliness and isolation, which can have a negative impact on our mental and physical health. But there are things you can do to ease the loneliness and make the most of your alone time.


Signs of loneliness:

It's not always easy to tell if you're feeling lonely. Sometimes, the signs can be subtle. Other times, they can be more obvious.


Here are some signs that you may be experiencing loneliness:


  1. You're spending more time by yourself than usual.

If you're normally a social butterfly but you've suddenly found yourself spending more time alone, it could be a sign that you're feeling lonely. Maybe you're not getting invited to as many events or your friends have started to distance themselves from you. Whatever the reason, if you're spending more time alone than you're used to, it could be a sign that you're feeling lonely.


  1. You're feeling more irritable than usual.

If you're feeling more irritable or easily annoyed, it could be a sign that you're feeling lonely. When we're feeling lonely, we can often take our frustration out on those around us. If you find yourself snapping at your friends or loved ones more often than usual, it could be a sign that you're feeling lonely and need some more social interaction.


  1. You're not enjoying your hobbies as much as you used to.

If you're not enjoying your hobbies or activities as much as you used to, it could be a sign that you're feeling lonely. When we're feeling lonely, we can often lose interest in the things we once enjoyed. If you find yourself not wanting to do the things you normally enjoy, it could be a sign that you're feeling lonely and could benefit from some more social interaction.


  1. You're feeling more tired than usual.

If you're feeling more tired than usual, it could be a sign that you're feeling lonely. When we're lonely, we can often feel exhausted. This is because we're not getting the social interaction and support that we need. If you find yourself feeling more tired than usual, it could be a sign that you're feeling lonely and could benefit from some more social interaction.


  1. You're having difficulty concentrating.

If you're having difficulty concentrating or focusing on tasks, it could be a sign that you're feeling lonely. When we're feeling lonely, our minds can often wander. This is because we're not getting the stimulation we need from social interaction. If you find yourself having difficulty concentrating, it could be a sign that you're feeling lonely and could benefit from some more social interaction.



If you're experiencing any of these signs, chances are that you are experiencing loneliness. There are a few things you can do to cope with loneliness:


Reach out to others and build connections. 

When you're feeling lonely, it can be tough to reach out and connect with others. But there are plenty of ways to do it! Here are a few ideas: 


  1. Join a club or group. Whether it's a book club, a sports team, or a knitting group, joining a club or group is a great way to meet new people and make friends. 


  1. Volunteer. Volunteering is a great way to give back to your community and meet new people. There are plenty of opportunities to volunteer, whether it's at a local soup kitchen or a animal shelter. 


  1. Go to a concert or a show. Attending a concert or a show is a great way to connect with others who share your interests. Plus, you never know who you might meet! 


  1. Take a class. Taking a class is a great way to meet new people and learn new things. It's also a great way to make friends. 


  1. Get a pet. Pets are great companions and can help reduce loneliness. If you're considering getting a pet, make sure to do your research so you choose the right one for you. 


  1. Connect with old friends. Staying in touch with old friends is a great way to combat loneliness. Whether you stay in touch via social media or in person, catching up with old friends is always a good time. 


  1. Connect with nature. Spending time in nature can help reduce stress and anxiety, and it can also be a great way to connect with the world around you. 


  1. Travel. Traveling can be a great way to see new places and meet new people. If you're feeling lonely, consider planning a trip to somewhere you've always wanted to go. 


  1. Reach out to your neighbours. Getting to know your neighbours is a great way to feel connected to your community. Plus, they might become friends! 


  1. Join a gym. Joining a gym is a great way to meet new people and get healthy at the same time. gyms offer a variety of classes, so you're sure to find one that's right for you. Or hire a health and fitness coach so that you just don’t get to live a healthier lifestyle, but also develop a relationship with an accountability partner. 


Whatever the reason for your loneliness may be, it’s important to first recognise that you currently are in that state. Once you do that first step, know that there are a lot of positive ways to cope up from this feeling. Loneliness is never a lifetime emotion, it goes away at some point. With the strategies that I have mentioned above, you now have the power to move out of loneliness the next time you meet along the way. 



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

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

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

What is the most successful daily routine?

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

Decide what you want out of life.

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

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

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

Know your limits.

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

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

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

Create a habit checklist.

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

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

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

Make small changes you can stick to.

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

Bottom line

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



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


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


Why is it important to manage emotions?

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


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

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


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


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


Practice Mindfulness

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


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


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


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


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


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


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


Exercise Regularly

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


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


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


The benefits of exercise include:

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


Cultivate Gratitude And Meaning

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


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


Develop Empathy

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


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


Here are some ways to develop empathy:


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


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


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


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


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


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



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

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

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

Identify Your Fears And What Their Hurting

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

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

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

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

Practice breathing exercises

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

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

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

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


How to Practice Self-Breathing

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

Focus On What You Can Control

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

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

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

Do Exposure Therapy

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

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

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

Be Grateful For The Lessons Fear Teaches You

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

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

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

Celebrate Your Achievements

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

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

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

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


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