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 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


Giving is Living

Have you ever wondered why some people seem to live happier, more fulfilled lives? The answer might surprise you.

Giving is the secret to living. It's not just a nice thing to do, it's the way we were meant to live our lives. When you give to others in a genuine way, you are learning something about yourself. You are discovering that it is in giving that we truly receive. Maybe it is not what we give or how much we receive but how much we have learned as a result of giving that matters most after all.

The common thread of all these sources is simply this: from a soulful perspective, you can release your worries and bask in the simple pleasures of putting others first. In this article, let's dive down deep into the wonderful effects giving does to your life.

Boosts Happiness and Health

Giving makes you feel good about yourself. The research shows that giving makes you feel good about yourself and others; it boosts your confidence and self-esteem, improves your relationships with others, and helps you lead a healthier life overall.

The simple act of giving something away can make you feel good, even if the gift you're giving isn't the most expensive or valuable thing in the world.

Giving makes people happier than receiving in almost every circumstance — from a small gift to a large one — according to research by psychologist Martin Seligman at the University of Pennsylvania.

His studies show that people who receive gifts grow happier, more satisfied with their lives and more likely to make charitable donations than those who don't receive gifts at all. Giving can be as simple as buying someone your favourite coffee in the morning, or it can be as big as giving up your time to help a friend in need.

Giving also helps people sleep better at night. People who give away money report less stress than those who hold onto it, according to a study published in Psychological Science by Dan Ariely, professor at Duke University's Fuqua School of Business.

Builds Strong Relationships

When you give a gift, it's not just about you — it's about connecting with someone else and making their day better. It's about showing that you care about them and their happiness. Giving a gift helps build stronger relationships with the people who receive it because they know how much you appreciate what they've done for you.

Remember that the best relationships are the ones that give. When you give, you are showing your love and care for someone else without expecting any return. You are trying to show that you want them to succeed in life as well. It builds a sense of trust because it shows that you trust the other person enough to share something with them that may be personal or private.

Can Strengthen Communities

Giving is powerful. You can make a difference by giving what you have. When you give to the vulnerable, you are giving a gift that goes far beyond the monetary value itself.  You can help the community in several ways:

  • Supporting your local community centre or school.
  • Providing funds for an organization that is doing good work in your area.
  • Helping people who need assistance, like those who need help feeding their families or those who have lost their jobs and can no longer afford to pay rent or utilities.
  • Helping people who are living on the streets, at risk of being victimized or abused by others.
  • Donating blood means saving a life of someone who direly needs it.

Imagine the effect of giving to the community. Little actions could ripple a positive change in society. Through giving, you change lives, and better the community in which you benefit as well. Don't be afraid to get involved in your local community. Make a difference by giving and helping them build their reputation or expand their services to meet the needs of their community members.

You are Learning Something About Yourself.

What do you think? Is it possible that we are learning more about ourselves by giving than by receiving? We may not be aware of this when we begin our giving, but if we continue to give, then there will come a day when we realize that without the act of giving, there would not have been a chance for us to learn so much about ourselves.

You are learning what so many others have learned, and you are discovering that it is in giving that we truly receive. Maybe it is not for what we give or for how much we receive, but for how much we have learned as a result. We are learning to be content in life, and just have empathy for people who need our help.

You are learning to trust your heart and let go of your fears. You are learning to listen to the voice within that has a million reasons why you can’t do it right now, but none of those reasons matters because YOU ARE GOING TO DO IT!


It's not yet too late to start giving. It's never too late to change your life. You can make a difference in someone else's life. You can give someone a hug, just by being there for them, saying hello and listening with an open heart. You can help someone by paying it forward, or by sending a kind note.

It doesn't matter if you're young or old, rich or poor, famous or anonymous. You can do something for others that will make a difference in their lives. You don't have to be perfect, but you must start somewhere. And if you keep at it every day for just one week, you will soon see results!

Giving is the secret to living. It’s that simple. You might not know it yet, but as you grow into your own life, you will learn that giving is what we all should be doing. Giving with love and compassion is the way to live a happy, fulfilled life. And having a happy and fulfilled life, means a healthier mind, soul, and spirit—all equals longevity.

How to Avoid the New Year’s Resolution Trap

The New Year's Resolution Trap is real, and it gets us all every single year. A new year means a new start, another chance to set goals and aims for the year ahead. We’ll promise to be better, more diligent, and more focused.

Let me guess. You probably said, “this year is going to be different” before, didn’t you? It turned out that New Year’s is just another day, and you forgot about your resolutions almost right away. This year won't be any different! Sound familiar?

It's the feeling that you should wait for January 1st to make a positive change in your life—because if not then, then when? In reality, though, there's no reason to wait until January 1st (or any other date) to start working towards the goals that matter most to you. So let’s get started with how to avoid falling into this trap!

Don't wait until January 1st.

One of the biggest pitfalls of New Year's Resolutions is waiting until January 1st to start a new habit. If you're like me, you'll wait until the last minute and then try to cram all of your goals into those few days. This causes stress and disappointment because it can be hard to meet all of your resolutions at once, especially if they require a change in more than one area (like eating healthier and exercising).

Instead, try starting your resolutions as soon as possible—even if it's before December 31st! The sooner you start, the sooner you'll see results. And don't forget: The longer you wait to start something new after making a resolution, the harder it will be for you when that time comes!

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!


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: https://thehealthandfitnesscoach.com/contact-me



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.



You just can’t get yourself to do what needs to be done. You keep putting off until tomorrow what you could do today. You procrastinate on things that are important to you but don’t feel like doing at the moment. Does this sound like you? If so, you’re not alone. 

Procrastination affects almost everyone at some point in their life. It is a sneaky thief of time that sneaks up on people unaware when they least expect it. Despite being a universal phenomenon, procrastination can have a detrimental impact on our performance and quality of life if left unchecked. 

In this blog post, we’ll explore why we procrastinate, the dangers and how you can stop procrastinating to live a more productive life.

Why do we procrastinate

Procrastination is the act of putting off, delaying or postponing an intended course of action. The word procrastination comes from the Latin word procrasĭnus, which means "to put off till tomorrow".

The most common reason people procrastinate is that they lack the motivation to work on a task. They may feel overwhelmed by the size of the project, or they may think they're not good enough to finish it.

Some tasks just seem like too much work and require too much energy for anyone to want to get started on them right away. If you think about how much work it would take for you just to get started on the task in front of you, then you might wonder if it's even worth doing at all! So instead of starting right away (which would require effort and energy), we put off doing anything by telling ourselves that we'll start tomorrow or sometime later when we have more motivation

There are as many reasons for procrastination as there are people who procrastinate. Let’s take a look at some:

  • Don’t understand the value of what they are doing 
  • Are overbooked with too many activities 
  • Are perfectionists who want to do everything perfectly 
  • Are lazy and don’t feel like doing anything 
  • Are overwhelmed by the amount of work ahead of them 
  • Have unclear, unrealistic or unhelpful expectations of themselves 
  • Are experiencing an issue in their life, such as anxiety or depression 
  • Have a distorted belief system or faulty logic that leads them to believe that procrastination is the best option for them at the moment

3 Strategies to Stop Procrastination:

  1. Decide what’s important to you

Before you can decide how you’re going to tackle your procrastination, you need to decide what’s important to you. This is not a one-off exercise. You have to keep doing it. This way, you make sure that you constantly reflect on what is important to you and what isn’t. 

This will help you decide how to prioritise your time so that you have time to do the things that you need to do and don’t have time to do the things that are not important to you. 

There are many ways you can decide what’s important to you. Here are a few suggestions: 

  • Ask yourself this question: If I could only do one thing for the rest of my life, what would it be? 
  • Make a list of all the things that are important to you. This could be family, friends, hobbies, work and so on. 
  • Make a list of all the things that you’re currently doing and decide whether they’re important to you or not.


  1. Make your chores feel like tasks you’d want to do

Doing things that you don’t want to do will never get you anywhere. You’ll just end up resenting these things and you’ll probably procrastinate even more. Instead, try to make your chores feel like tasks that you’d actually want to do. 

If you can do this, you’ll find that you’ll be more productive and less likely to procrastinate. Here are a few ways to make your chores feel like tasks that you’d want to do: 

  • Be specific about what you need to do. Instead of saying, “I have to finish this project”, break the task down into its separate parts. 
  • Make sure each task is relevant and important. If you don’t feel like doing something, consider why it’s on your list and if it really needs to be there.
  • Find a way to make each task more enjoyable. You could listen to your favourite music or podcasts, meditate, do yoga or set yourself a reward system.


  1. Have a plan for when you feel like procrastinating most

We’re all going to have moments when we feel like procrastinating. It’s impossible to avoid these feelings completely. There will be times when you just don’t feel like doing anything. The important thing is how you deal with these feelings and urges. 

When you feel like procrastinating, ask yourself why and challenge the thoughts that you’re having. If you feel like procrastinating, it’s probably because the task you’re faced with feels impossible, too big or too difficult to do. Your feelings are just trying to protect you from doing something you think you can’t do. 

Having an outline can help you stay focused and keep moving forward. For example, if you're writing a paper or essay, write down what all needs to be done before you start writing — such as gathering all necessary sources and materials — and then write down your plan for each section in order of importance. You'll know exactly what to do next and won't waste time wandering around trying to figure out where to start.

Remember to start small. Starting with small tasks and working up from there helps take away some of that initial "ugh" factor that comes with tackling something big and overwhelming. 


Procrastination is a serious problem, affecting almost everyone at some point in their life. It is important to understand why you are procrastinating and what you can do to stop it. 

Unfortunately, procrastination is a very common problem, but that doesn’t mean it can’t be overcome. With the right strategies and techniques, you can get past your procrastination and achieve your goals.

Which area of your life do you procrastinate the most? Remember, if it’s too overwhelming, seek help. If you’re ready to create a healthier and more productive life, send Rita a message today. 



Do you ever feel like there’s more to life than what you’re experiencing right now? That there’s something more exciting, exhilarating, and fulfilling out there waiting for you? In that moment, do you feel a yearning – almost an ache – to fully live the potential inside of you? And have you ever wondered why that feeling comes and goes, seemingly at random? And if so, do you often find yourself asking: How can I tap into this hidden part of myself more consistently? How can I unlock my greatest potential every single day and not just once in a while? The good news is, it’s easier than you think!

Here’s the Problem: Our Limiting Beliefs About Who We Are and What Is Possible for Us.

Self-doubt is often thought of as the enemy of progress. It’s that voice inside your head telling you that you aren’t good enough, smart enough, or worthy enough. But how does this voice limit our potential?

Self-doubt keeps us from stepping outside our comfort zones and achieving our full potential. 

  • It keeps us from taking risks or trying new things because we might fail. 
  • It can keep us from speaking up or being heard because we don’t think we have anything important to say or contribute. 
  • It can keep us from being successful at work or school by making us feel like we don’t deserve it. 
  • It can also keep us from pursuing our passions or dreams because we don’t think they are possible for someone like ourselves.

Now that we know what self-doubt is, let’s take a look at why it happens. We all form beliefs about ourselves and the world around us from a young age, usually without even realizing it. Unfortunately, many people inherit limiting beliefs about who they are and what is possible for them from their parents, friends, and society at large. These beliefs are what cause self-doubt, and they’re often quite destructive. For example, if you grew up in a family where people were always saying, “You can’t do that! You’re not good enough! You’re not smart enough!” – well, what do you think that would do to your self-confidence and self-esteem?

The secret to connecting with your greatest potential is self-connection.

You are the only one who can connect with your highest level of performance. No one else can do that for you. You might have a coach, but if you don’t connect with your own greatness, then no one else will be able to help you get there.

Athletes who reach their potential understand this concept and use it as their primary tool for success. They know that if they want to perform at their peak level, then they must first connect with themselves through meditation or some other form of self-awareness practice.

When I talk about self-connection, I mean having an honest conversation with yourself about what matters most in life and then acting on those priorities daily until they become habits that define who we are as individuals and professionals. When you make these things habitual, they become second nature — like brushing your teeth or taking a shower every day — and allow you to function at a higher level than someone who doesn’t take the time out of their day to invest in themselves first before asking others

How to Tap Into Your Greatest Potential Every Single Day

  1. Look at what you've achieved so far.

You may be the only one holding yourself back from your full potential. You're smart, you're talented, and you have a lot to offer. But something is holding you back, and it isn't all that hard to figure out what it is: You.

Whether it's fear of failure or fear of success, fear of rejection or fear of being alone, fear of being judged or fear of being judged — whatever it is — it's stopping you from being your best self and living your best life. And it has got to stop.

You may be surprised at how much you've already accomplished in life. Seriously — take a look back at your accomplishments and see how far you've come. When I did this exercise for myself, it was eye-opening. I realized that I had been able to accomplish more than I thought possible, given the circumstances of my life and upbringing.

Write it in a journal, or play a guided meditation on Youtube. Whether it's big or small, take a moment to appreciate it. Once you realize how much potential is inside of you, it will become easier to tap into it every day.


  1. What's one small thing you can do to move forward today?

One thing I do is to write down one small thing that I can do to move forward each day. I'll give you an example: Last night, I was feeling really tired and discouraged. I had a lot of work to do, and I couldn't seem to get anything done. I started to beat myself up about it: "You're so lazy! You should be able to do this much faster."

But then I remembered what my friend told me — that when you're working on something new, it takes time for your brain to adjust. And that's exactly what was happening with me — my brain needed time to adjust.

So instead of beating myself up, I wrote down one small thing that could help me move forward: "Do just one thing today." Just one little step at a time, and see how it goes. Multitasking might feel like it's making us more productive, but it leads to lower quality results and higher stress levels (not to mention boredom!).


  1. Take action (and don't wait to get started!)

The more time you spend waiting for perfect conditions, the less likely it is that you'll ever get anything done. Do what needs to be done now and make adjustments as you go along.

When you're working on a project, don't wait for things to come to you — go after them! Be proactive rather than reactive. For example, if someone asks you to do something that will take a lot of effort (like writing an article), instead of thinking "I'll let them know when I'm ready," think "How can I work on this while they're waiting?" The less time they have to wait for your response or work product, the better off everybody is!


Greatness isn’t reserved for a lucky few. It lives within us all. When we tap into the very best of who we are, what we stand for, and what we want to achieve, we begin to live a life worthy of our greatest potential.

When you think about it, your potential is infinite. There’s no limit to how much you can achieve. The only thing stopping you is your own belief that you can’t do something or reach a certain level of success. You must believe that you have the power within you to exceed expectations, rise above the status quo, and bring out the best in yourself daily. Once you acknowledge this as truth, your potential will grow and expand in ways that are currently unimaginable.

Navigating your way to unlocking your greatest potential is not an easy task. If you need guidance, your next personal coach Rita Trotter is here to help. Just click HERE to book a call with her.