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. 


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!

Writing down your goals can help avoid new year's resolution traps

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!


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


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


Exercise Daily

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


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


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


Eat Your Breakfast Everyday

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


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


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


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


Getting Enough Sleep

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


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


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


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


Make Your Bed Everyday

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


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


Stay Organized and Declutter Your Life

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


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


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


Take Care of Your Mental Wellbeing

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

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

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

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


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


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


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



Staying focused on your fitness goals can be difficult, but it's not impossible. In fact, by using some of the techniques that we will discuss in this blog post, you can make staying focused a lot easier. Whether you are trying to lose weight, build muscle, or just get more active, these tips will help you stay on track and achieve your fitness goals!


#01: Make a Plan


When it comes to staying focused on your fitness goals, one of the best things you can do is make a plan. By having a plan in place, you know what you need to do and when you need to do it. 

There are a few different things to consider when creating your fitness plan. First, you need to figure out with yourself what your fitness goals are. What do you want to achieve? Once you have a goal in mind, you can start brainstorming how to make it happen. Come up with a timeline for your goal and make a list of the steps you need to take to reach it.

Creating a fitness plan can seem like a lot of work, but it’s worth it in the end. When you have a plan, you can focus on your goals and make progress towards them. And that’s what it’s all about – reaching your fitness goals and feeling good about yourself!

So don’t wait any longer – make a plan today and start focusing on your fitness goals. You can do it!


#02: Set Realistic Goals


I know I hyped you on the first tip. But when you're trying to get fit, it's important to set realistic goals for yourself. If your goals are too unrealistic, you'll quickly become discouraged and give up. Instead, set goals that are challenging but still achievable. That way, you can focus on reaching your goals and getting fit!

Setting fitness goals is important because it helps you stay focused and motivated. It is important to set realistic goals rather than setting yourself up for something that only leads to disappointment. For example, if your goal is to lose weight, aim to lose between 1 and 2 pounds per week. This way, you'll see results without feeling overwhelmed. 

Another example of a realistic goal would be to walk for 30 minutes five times per week. This goal is achievable and will help you get in better shape over time. When setting your goals, be sure to take into account your current fitness level and what you're capable of doing. Do not set  yourself up for failure by trying to do too much of your current capacity. Remember, gradual progress is the key to success!


#03: Find a Support Group


If you're looking for ways to stay focused on your fitness goals, finding a support group is a great option. By surrounding yourself with like-minded people, you'll be able to keep each other accountable and motivated when things get tough. Not only will this help you achieve your goals, but it can also be a lot of fun! Here

When you have a group of people rooting for you, it's a lot harder to give up on your fitness journey. You'll learn new techniques and strategies from other members. You'll make friends who share your passion for fitness. Having friends who are interested in fitness can make it a lot easier to stay motivated in the long run.


#04: Find a Role Model


Another great way to stay focused on your fitness goals is to find a role model, someone who has achieved the results that you are striving for and follow their lead. Learning from the testimonies of someone who has already accomplished what you are trying to do can be extremely helpful.


#05: Find a fitness coach


If you're looking for help getting focused on your fitness journey, finding a fitness coach is a great option. A good coach can help you set realistic goals and create a plan to achieve them, as well as provide support and motivation throughout your journey.

When looking for a coach, it's important to find someone who fits your personality and who has experience with the types of workouts you're interested in. You may also want to consider whether you would prefer a personal or group coaching session. Now you can tap Rita Trotter for this! She’s one of the best fitness coaches in the UK with bespoke and friendly programmes tailored to your fitness goals. 


#06: Set Time Limits


When it comes to staying focused on your fitness goals, it's important to set time limits. This will help avoid procrastination and keep you motivated throughout your journey. By setting time limits, you are forcing yourself to stay on track and reach your goals in a timely manner.

Sticking to a timeline is a great way to make sure you're making progress on your fitness goals. It can be easy to get side-tracked or lose motivation if you're not seeing results right away. But by setting time limits, you can ensure that you're making progress and reaching your goals step by step.

There's no need to feel overwhelmed by your goals - just take things one step at a time.


#07: Visualize Your Success


One of the best ways to stay focused on your fitness goals is to visualize your success. When you can see yourself reaching your goals, it becomes a lot easier to stay motivated and on track. Visualization is a great way to keep your mind focused on what you want to achieve.

Picture yourself at your goal weight or completing your next race. See yourself healthy and happy with all your achievements. By visualizing your success, you will be more likely to achieve it. So, start imagining today how great it will feel when you finally reach your goals!


#08: Stay Positive


When it comes to fitness, a positive attitude is key. Positivity can help you stay on track and reach your goals. Here are four ways that staying positive can help you reach your fitness goals:


  • Positivity boosts your energy and motivation.


If you’re feeling down about your progress or discouraged about your abilities, it can be tough to find the energy to keep going. But if you focus on the good things, on what you’ve accomplished and what you’re working towards, you’ll find yourself more motivated to push through when times get tough.


  • Positivity encourages healthy habits.


When you’re focused on the positives, you’re more likely to make healthy choices. You’ll be less likely to dwell on the junk food you ate last night or the fact that you skipped your workout, and more likely to make choices that will help you reach your goals.


  • Positivity helps you recover from setbacks.


No one is perfect, and everyone makes mistakes. When you fall off track, a positive attitude can help you pick yourself up and get back on track. Positivity provides hope and encouragement, which can help you dust yourself off and start again.


  • Positivity keeps you accountable.


Staying positive can also help keep you accountable. When you know that others are rooting for your success, you’re less likely to give up or slack off. You’ll be more likely to push yourself to reach your goals.


#09: Reward Yourself


When you reach a milestone in your fitness journey, it's important to reward yourself. This will help keep you motivated and on track. A great way to do this is by using a rewards system that you have created specifically for your fitness goals.


#10: Don't Give Up!


The most important thing to remember when trying to stay focused on your fitness goals is not to give up! Quitting may seem like the easy option, but it's definitely not the best one. When you stick with it and don't give up, you will eventually reach your goals.

One of the best ways to stay focused on your fitness goals is to make a commitment to yourself. When you make a commitment, you are telling yourself that you are serious about reaching your goals and you will do whatever it takes to achieve them.


We hope that these tips will help you stay focused on your fitness goals and achieve the results you are looking for! Remember, it's not going to be easy, but it will be worth it in the end. So don't give up and keep pushing forward!



For years, women have had to exert their influence through masculine energy in order to advance their careers in predominantly male-driven industries. The stigma around “being too feminine” has been associated with a lack of efficacy and weakness. 


Meanwhile, men have had the social pressure of checking their emotions at the door in order to be perceived as strong. As a result, men who are comfortable displaying compassion have been labeled as soft or touchy-feely. 


Typically, this has been seen as a negative thing. However, there is a movement happening where both feminine and masculine energy are being balanced in order to create more successful businesses.


In this blog post, we will explore what it means to balance your feminine and masculine energy in business.


Masculine Energy


When it comes to business, the traditional model has been focused on masculine energy. This is the energy of doing, achieving, and conquering. It is results-driven and often associated with qualities such as competition, aggression, and ambition. 


Masculine energy is the dominant force in the business world. There are a few characteristics that men often have when it comes to business decisions. One is that they are more likely to take risks. They also tend to be more aggressive in their negotiations, and they’re often less emotional when it comes to making decisions. This can sometimes give them an advantage in the business world.


Of course, there are many successful women entrepreneurs with feminine energies, but research has shown that on average, men do better when it comes to business. This may be due to the fact that society has traditionally been geared more towards masculine characteristics, with different expectations and opportunities. 


Feminine Energy


Feminine energy, on the other hand, is about being, feeling, and creating. It is process-oriented and often associated with qualities such as cooperation, empathy, and intuition. Feminine energy is all about being in the present moment and enjoying the experience of life. It's about creating and exploring new possibilities.


There are many factors that make women excel in the business world today. One reason is that women have become more confident in their abilities and are no longer afraid to take risks. They are also better at networking and building relationships, which can help them secure important deals and connections. 


Additionally, studies have shown that women are often better multitaskers and decision-makers than men, making them well-suited for senior executive roles. Finally, businesses are beginning to realize that having a diverse workforce, including more women leaders, can be beneficial for both the company and its employees.


Diversity of Energies in the Workplace


In order to create a successful business, it is important to balance both energies. When you are able to tap into the power of both feminine and masculine energy, you will be able to create a business that is not only profitable, but also fulfilling. 


One of the main reasons for this disparity is the different energies that are associated with masculine and feminine traits. Masculine energy is often associated with aggression, assertiveness, and competition, while feminine energy is often associated with cooperation, communication, and caretaking. These energies can be present in both men and women, but they tend to be expressed differently depending on gender.


When it comes to the workplace, masculine energy is often seen as more desirable and it is often the type of energy that is rewarded. This is why we see so few women in leadership positions, as they are less likely to exhibit masculine traits. And even when women do display these traits, they are often met with hostility and criticism.


We need to start recognizing the value of feminine energy in the workplace and start rewarding it just as much as masculine energy. This means creating an environment where both men and women feel comfortable expressing their true selves. Only then will we be able to achieve true gender diversity in the workplace.


One of the most important things to remember when it comes to work is to maintain a balance between our own energies and those of our workplace. Too much or too little of either can lead to problems.


In order to maintain a healthy balance, we should try to keep the following in mind:


  1. Be aware of our own energy levels and how they change throughout the day.
  2. Take breaks when needed in order to re-charge.
  3. Avoid working when we’re feeling overwhelmed or drained.
  4. Watch for signs that our energy is affecting our work performance or those around us.
  5. Adjust our behaviour and attitude as needed to create a more balanced environment.


When you balance your feminine and masculine energy in business, you create a space where both energies can thrive. You no longer have to rely on one energy at the expense of the other. Instead, you can use both energies together to create a powerful force that is unstoppable. 


So, what are you waiting for? Start balancing your feminine and masculine energy today!


What motivates you to achieve your goals? Is it love or fear? It might be surprising to learn that fear-based motivation is quite common, but it's not as effective as you might think. In this blog post, we'll explore the differences between love-based and fear-based motivation, and we'll discuss how love can be a more effective motivator in the long run.


We all know what fear-based motivation feels like. It is that whisper in our heads that tells us we have to do something—or else. Fear can be a compelling motivator, and it can be tempting to rely on it as a way to get things done. But fear-based motivation has some severe drawbacks.


Where is the fear? And how can love diffuse it? These are the questions inherent in almost all motivational challenges. By developing a deeper understanding of the fundamental relationship of love and fear and how they function in the human organism, we can begin to see where fear-based motivation comes from and how we can work to diffuse it.


Fear-based Motivation


Fear-based motivation is when you get yourself or others to do something out of fear of what will happen if you don't do it and do it well. This might work in the short term, but it can have long-term detrimental effects on your performance, relationships, and well-being.


There are a few ways fear can be used as a motivator in fitness: fear of pain, fear of failure, fear of not being good enough, and fear of the unknown. These fears can lead to anxiety and stress, which can impact your ability to focus and perform at your best.


In the short term, fear may help you push through a challenging workout or diet plan, but it can have the opposite effect in the long run. When you're constantly stressed and anxious, your body releases cortisol, a hormone that can lead to weight gain and a weaker immune system which means you are susceptible to illnesses.


One way to cope with fear is by setting realistic goals and focusing on progress rather than perfection. 


It's also important to take some time for yourself to relax and de-stress each day. Meditation, yoga, and deep breathing exercises can all help to calm the mind and body.


Ultimately, fear should not be the primary motivator for getting fit. Instead, focus on enjoying your workouts and finding activities you love. When you're enjoying your fitness journey, fear will have less of a hold over you, and you'll be able to achieve long-term success.


Love-based Motivation


On the other hand, love-based motivation is based on care, concern, and connection. Therefore, we can say that this motivation is more sustainable than fear-based motivation. 


When you're driven by love, you want what's best for yourself and others, and you are more motivated to achieve something for yourself whatever it takes. It's a powerful force that can help us achieve our goals and overcome any obstacle.


Fear-based motivation may work in the short term, but it can be exhausting and stressful. The love-based reason is more enduring because it doesn't rely on feelings of threat or danger. It's a more positive and powerful motivator based on caring for ourselves and others.


When we're driven by love, we're more likely to persist in the face of challenges. We are also more likely to be happier and more satisfied with our accomplishments. So if you're looking for a more sustainable way to pursue your fitness goals, love-based motivation may be the answer for you. With love as your driving force, you can achieve anything you set your mind to!


So, which type of motivation is better? The answer is neither one is inherently better than the other; it depends on the situation. Fear-based motivation can be effective in certain conditions, but love-based motivation is more sustainable and less likely to cause long-term damage. 


Your decision as to which type of motivation works best for you matters at the end of the day. Keep in mind that love is always a more powerful motivator than fear. So if you're feeling stuck or struggling to stay motivated, try focusing on what you love most and let that guide you towards success.




Here are nine simple ways to help you develop love instead of fear throughout your journey:

  1. Make a commitment to yourself.

The first step to love is making a commitment to yourself. You have to be determined to reach your goals, and you have to be willing to incorporate hard work to achieve them. If you're not fully committed, it will be tough to make progress. Remember to put goals as a motivator rather than pressure, as pressure also develops detrimental effects in the long run.


Aiming too high and not reaching your targets may result in disappointments at the end. Always start with small goals that you know you can achieve, and then gradually increase the difficulty as you progress.


  1. Find a supportive community.

It can be beneficial to find a supportive community of people who are also interested in the things you are. This can provide you with motivation, advice, and encouragement when you need it most. 


There are plenty of online forums and Facebook groups to find like-minded individuals. Or, if you prefer in-person support, try searching for local fitness classes or groups.


  1. Find an exercise routine you enjoy.

One of the essential things about sticking to a fitness routine is finding an activity that you enjoy doing. If you don't like the exercises you're doing, it's going to be very difficult to stick with them for long. Go try different activities until you find one that you love, and then make sure to include it in your plan.


Take your time and explore until you pinpoint something that fits your personality and interests. Some people love going to the gym and lifting weights, while others prefer outdoor activities like hiking or running. Some enjoy participating in team sports, yoga, or taking dance classes. 


If you do an activity that you love and value, it won't feel like a chore, and you will stick with it for the long haul. 


  1. Make time for yourself.

It is important to make time and space for yourself, even when trying to achieve a fitness goal. This means taking a break from your workouts now and then, relaxing with a favourite book or movie, and just generally taking some time for yourself. This will help you recharge your body and keep you motivated for the next round of workouts.


  1. Be patient.

Success doesn't happen overnight, so be patient with yourself as you embark on your fitness journey. You can't expect to achieve exceptional results without putting in the hard work first. Progress may be slow at first, but sooner or later you will see results if you stick to your plan and stay dedicated.


  1. Celebrate your successes. Reward Yourself!

Acknowledge and celebrate your accomplishment along the way, no matter how small they may seem. Achieving a fitness goal feels great, so make sure to take the time to enjoy it! 


Maybe treat yourself with a new dress, book a massage, or take some time for yourself to relax and reflect on your progress. Every little accomplishment deserves recognition – after all, you've worked hard for it! 


  1. Seek Help

If you feel like you need help with your fitness journey, don't be afraid to ask for advice from a friend or professional. There is absolutely no shame admitting to yourself that you need some assistance, and seeking help can only make you successful in the long run.


Not asking for help when you need it spurs fear, and we don't want that, right? Health coaches like Rita Trotter can provide you with bespoke guides and programmes based on love rather than fear. 


  1. Stay positive.

Finally, remember to stay positive throughout your fitness journey. You are more likely to succeed on your endeavours if you keep your spirit high. Always be proud of your accomplishments, no matter how small they may be, and never give up on your goals.


Staying positive in the whole journey makes you hopeful, and hope brings out the love for what you do. 


  1. Don't compare yourself to others.

Like fear, comparison is a killer of success and happiness. It's important to remember that everyone is different, and there is no "right" or "wrong" way to be fit. Comparing yourself to others only leads to self-judgement and dissatisfaction. Focus on your journey, and celebrate your successes.



Work for your health and fitness goals with love instead of fear. Love yourself enough to want to be the best possible version of yourself. And most importantly, enjoy the journey! Fitness doesn't have to be a chore – it can be something you look forward to each day.


So forget about fear – let's focus on love! Let's use love as our motivation to create a healthier, happier, more fulfilling life for ourselves.



Did you know that your company's performance could be improved by improving employees' wellbeing? It's true! Many organisations are now starting to see the importance of employee wellbeing and are making changes to how work is organised to improve it. 

Having a healthy and happy workforce is a key to any successful business - after all, they're the ones who are responsible for generating revenue and meeting goals. In this article, we'll discuss some of the ways that you can improve your business performance by improving your employees' health and wellbeing.




Sick employees reduce the productivity and overall efficiency of a business. Also, having sickly employees who miss work costs the company. In fact, it's been found that employers lose an average of £255 per employee per year due to missed days and lower productivity while ill. But it's not just about absenteeism or matters of productivity. Occupational hazards and non-compliance to quality assurance due to an employee not feeling but still going to work are things to watch out for! 


On the other hand, healthy employees are more productive - they take less time off work, have fewer accidents on the job, and generally generate more revenue for the company than their unhealthy counterparts. 


Remember that human resource is the most critical resource of a business. If you fail to put a foundation of healthy and productive employees, that yields a guaranteed negative effect on the performance of your business in the long run. 


There are many ways to improve your employees' wellbeing to see these benefits come to fruition. Making small changes that support employees' health and wellbeing can significantly impact your company's success. By creating a culture of wellbeing at work and taking steps to improve employees' physical and mental health, you'll be well on your way to seeing improved productivity and profitability.




There are several ways to improve employee health, many of which don't involve spending a lot of money. Here are just a few: 


  1. Create opportunities for physical activity: 

Whether it's encouraging employees to take the stairs instead of taking a lift, setting up walking meetings or offering employee discounts at local gyms, there are several ways employers can encourage physical activity throughout their workday.

Establish and design workplace health and fitness programmes. Make it a priority by setting aside enough budget to implement these activities. 

One way is by offering wellness programs such as health screenings, smoking cessation programmes, Zumba or yoga sessions during breaks or identified weekly schedule, or weight loss challenges. Encourage employees to participate in these programmes by letting them know the importance of staying fit as an individual, employees, and parents or breadwinners. 

Encouraging employee exercise during lunch breaks or after hours will help them feel energised and more focused when returning to their desks.


  1. Offer employees access to healthy food options:

This doesn't mean you have to provide a full kitchen or subsidise their food bill, but having access to fruits, vegetables, whole grains, and lean protein can make it easier for them to make healthy choices. You could also offer healthier vending options or incentives for choosing nutritious snacks over less healthy ones. 


  1. Reward your team members: 

Recognising employee achievements is not only good for morale; it also makes people feel valued and appreciated by their employer. You do not have to spend much money on rewards either and damage your cashflows – just make sure that you give them in front of others, so everyone gets recognition as well! 

Incentives can be monetary (like bonuses) or non-monetary (such as additional time off). Still, whatever form they take, management must understand how these programmes work best for different individuals within an organisation. Hence, everyone feels valued when participating in them – not just those who already have good health habits! This could mean providing opportunities like employee gyms at discounted rates where people feel comfortable exercising during lunch hours, while others may prefer flexibility with their schedules so they can go home early after working out each day.


  1. Don't miss out on employee's mental health: 

Mental health issues affect millions of people from around the globe each year. Yet, less than 50 percent of those suffering from these conditions receive treatment because many believe they cannot afford it or think it will be too expensive or because of the social taboos associated with mental illnesses. 

Employee health affects more than just the individual. It also affects the business as a whole. When employees are stressed or struggling with their mental health, it shows in their work. They may be less productive or take more sick days. In some cases, they may even quit their job altogether.

Always remember that mental health is equally important as physical. It contributes to the motivation and mood of employees to work, which in turn significantly impacts productivity. Aim to reduce workplace stress by encouraging employees to take breaks. Set up lounges and relaxation stations for them to breathe and find peaceful space when work is overwhelming. Let them have the option for flexible working hours. 

Another way businesses can help is by creating a positive work environment. This includes providing adequate resources such as desks, computers, printers, and office supplies. It also means having a good work/life balance policy in place. Employees should take time off when they need it without penalty.

Offer mental health benefits. Many employers realise the importance of employee mental health and provide access to affordable counselling services through employee assistance programs (EAPs). And lastly, find opportunities for communication, socialisation and celebration!


  1. Promote financial wellness: 

This could mean offering workshops on budgeting or debt management, matching employee contributions to plans up to a certain percentage, or even providing information on how to plan for retirement. 

Most of the day to day and long-term stress/anxiety comes from finances. Employees will appreciate this knowing that the management is responsive to improving their wellbeing beyond physical or mental health and considering all aspects of life that can impact happiness at work, including financial stability and social support networks, for example.


  1. Provide education around nutrition and exercise: 

There is no magic bullet for improving employee health; however, there are many ways employers can help their team members make better choices. Educating your employees on the benefits of healthy eating habits and regular exercise is one way. Invite professionals to speak during seminars and forums about specific health issues and prevent them as early as possible. 


  1. Offer health coaching services: 

Employees struggling with diet or weight issues may benefit from working one-on-one with a trained professional who can give personalised recommendations tailored specifically for them. 

This is where local coaches like Rita Trotter come in - they can help your employees develop and follow bespoke programmes to improve their health and wellbeing. So, if you're looking to give your team the best chance at success, consider investing in some coaching services!


  1. Encourage employees to take sick days when needed:

Instead of forcing themselves to go to work through illness just because it's essential (and sometimes even necessary) for projects to get completed on time, let them have paid sick leaves until they are fit enough to go back to work.

Find other means to keep operations running, such as delegating other tasks to other present employees. This could also mean having meetings over Skype rather than in person if possible, so you don't spread germs around the office! Employers should also ensure that there aren't any employee policies that encourage presenteeism – this is when people come into work even though they're not feeling well.


  1. Establish a committee for health and wellness

The wellness committee should work with management to identify health and wellness goals for the organisation. 

This committee should develop programmes or initiatives that promote physical activity, healthy eating, stress management, and smoking cessation. This also includes providing education and resources on wellness topics and developing marketing materials to encourage wellness services offered by the organisation. In this way, the management can delegate the responsibility to this circle of people to do the planning and execution on their behalf. 


Final note

Employers committed to creating a culture where employees feel valued as human beings rather than just another number have better retention rates because they're more likely to take pride in their jobs while also feeling supported by management when things get tough outside of work hours. 

It's not a secret that happy employees lead to successful businesses. Show your team you care about them as individuals by taking an interest in their lives and wellbeing aside from pure work and business. 

Creating a culture in the organisation where employees feel valued is essential for any business looking to make a positive, productive workplace. By following the suggested tips above, you'll be well on your way to building a team of engaged, healthy, and productive employees.


You want to lose weight. You want to get in shape. You want to be successful. But you don't know how to start. Or maybe you've started, but you can't seem to stick with it for more than a few days or weeks.   

When it comes to improving our health and fitness, we all know that forming good habits is the key. But most of the time it can be tough to get started, or to keep on track.  And that's where habit stacking comes in. Habit stacking is the process of linking together a series of related healthy habits into a single routine. This can make it easier to stick to your goals and can help you see better results overall. 

In this blog post, we will discuss the basics of habit stacking and how you can use it to achieve your own health and fitness goals! 




The basic idea behind Habit stacking is that your brain prunes away connections between brain neurons that don't get used and builds up connections that get used more frequently. Habit stacking is a special form of an implementation intention, which means you pair your new habit with a particular existing habit.  

You have patterns and behaviors that have been strengthened over years, and by linking your new habits to a cycle that is already built into your brain, you're more likely to stick to them. 

For example, if you want to start going to the gym regularly, try pairing it with another behaviour that's already ingrained in your routine- like stopping for lunch or your morning shower. Or if you’re used to reading a newspaper in the morning, decide to link that routine with eating a fruit of your choice while doing so.  




Habit stacking was made popular by James Clear with his New York Time’s Bestselling book ‘The Atomic Habits’. He introduced a simple yet effective formula on how to habit stack: 

 After/While doing [current habit], I will [new habit]. 

 Simple as that. It’s an effective formula to trick your brain to rewire existing habits with the new ones until it becomes part of your daily life without the need to push yourself to exhaustion or procrastination.   


Here are some examples of habit stacking:

  • While I brew coffee, I will do stretching or run in place
  • While brushing teeth, I will walk around the bathroom
  • After dropping my kids to school, I will take my dog for a run 
  • After tying my shoelace, I will do 10 seconds Warrior 1 pose 
  • I will put on my workout clothes after brushing my teeth in the morning 
  • I can do yoga, while watching my favorite Netflix show  


In habit stacking, your old habits become your triggers to do the new ones. Your brain has the capacity to automatically tell you to do an action upon a perceived trigger formed overtime, just as how you wash your hands after going to the bathroom or putting on a seatbelt before you drive. So, when you practice habit stacking in the long run, it becomes automatic and not a chore.  




Habit stacking is known to be effective as it only takes very little effort to complete and does not require much thought. The key here is consistency, so make sure to do it every day for about two weeks before adding on another task. 

You’ll find yourself in the zone of doing both tasks with ease. Remember, it’s important to start small, and gradually add more tasks as you become more comfortable with the process. And don’t forget to have some fun in doing so! Choose habits that you know will make your life a little easier and more enjoyable. After all, if you don’t enjoy doing something, it’s going to be pretty tough to stick with it for the long haul.  


Research shows that it takes around 21 days to develop a consistent action into a habit. So get your fitness booklet and start jotting down habits you would like to start stacking. Soon enough, you will have formed some powerful new healthy habits that will help support your success not just in fitness, but in all areas of life!  



Would it not be great if you could just pop a pill and remember everything for an exam? Realistically, there are no supplements that can boost your brain power to such astounding levels. But, studies have shown that regular intake of certain supplements increases the ability to memorize. There are many herbs, supplements and foods that can improve your brain; the effect of which can mean improvement of memory, learning, concentration, attention, reasoning, social skills, decision making, and focus. If you can combine these ‘brain foods’ with sufficient rest and exercise, you will have boosted your brainpower in no time. 

The brain requires a variety of nutrients to produce neurotransmitters – these are substances that control mood, behaviour, and mind. Studies have proved beyond doubt that nutritional supplements increase IQ and enhance learning ability. ‘Smart nutrients’ (cognitive enhancing supplements) are natural substances that improve human intelligence. 

Ginkgo Biloba:

This substance has been used for thousands of years in Eastern cultures and is perhaps the most well-known of all memory enhancing herbs. It works by diluting the blood vessels in the brain and enhancing blood flow to the brain; thus supplying lots of oxygen to the brain. It also gets rid of harmful free radicals that damage brain cells. However, the results are not immediate. Taking the supplement continuously for a few weeks will start yielding results. 

Green Tea and Black Tea:

Recent research has shown that these common constituents of the kitchen are very effective in combating the dreaded Alzheimer’s disease. The most significant result seems to be that these prevent the breakdown of acetylcholine. This is a key chemical involved with memory and is lacking in Alzheimer’s patients. The effect of green tea is more lasting than that of black tea, which lasts only for a day.

Sage and Rosemary:

A recent study shows that students who took sage performed better at a memory recall test. Scientists believe that sage contains substances that may increase levels of a chemical that transmits messages to the brain. Rosemary also helps stimulate the memory and alleviate mental fatigue. It also strengthens mental clarity. How exactly these substances help the brain remains ambiguous. 

Vitamin B Supplements:

A healthy diet should provide you with all the vitamins that are needed by the body. But at times of stress and fatigue, the body gets depleted of Vitamin B. This deficiency prevents the functioning of acetylcholine. Vitamin B also helps carry oxygen to the brain and this does away with harmful free radicals. Some natural foods like liver, eggs, soybeans, lentils, and green beans are rich in Vitamin B. Vitamin B Supplements also help to boost the level of these vital vitamins in the body. 

Iron deficiency:

The most common deficiency in most parts of the world is linked to iron deficiency. Poor concentration, diminished intelligence, and a short attention span are all attributed to iron deficiency. Iron helps carry oxygen to the blood and its deficiency leaves the brain sadly lacking in oxygen. Iron deficiency can be detected by a simple blood test. Iron-rich food like lean meat, beans, iron-fortified cereals, and iron supplements help raise the levels of iron. But absorption of iron becomes possible only in the presence of vitamin C. Garnishing iron-rich food with lime juice is one of the most effective and natural ways to ingest 

Vitamin C with iron. 

Water is an often overlooked but important necessity of the brain. The brain is 70% water, and a dehydrated brain works at a slower pace. Therefore it is necessary to keep the brain hydrated with plenty of water.

The Coach xx