self-improvement

How to achieve body acceptance, as a woman after 40

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

by Rita

COPING WITH LONELINESS

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.

2. 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.

3. 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.

4. 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.

5. 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. 

2. 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. 

3. 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! 

4. 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. 

5. 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. 

6. 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. 

7. 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. 

8. 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. 

9. 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! 

10. 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. 

by Rita

HOW TO MASTER YOUR EMOTIONS AND LIVE A HAPPIER LIFE

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

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

Why is it important to manage emotions?

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

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

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

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

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

Practice Mindfulness

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

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

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

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

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

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

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

Exercise Regularly

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

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

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

The benefits of exercise include:

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

Cultivate Gratitude And Meaning

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

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

Develop Empathy

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

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

Here are some ways to develop empathy:

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

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

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

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

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

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

by Rita

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

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

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

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

Identify Your Fears And What Their Hurting

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

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

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

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

Practice breathing exercises

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

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

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

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

How to Practice Self-Breathing

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

Focus On What You Can Control

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

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

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

Do Exposure Therapy

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

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

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

Be Grateful For The Lessons Fear Teaches You

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

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

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

Celebrate Your Achievements

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

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

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

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

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

by Rita