My tips on how to stop comparing yourself to others

Us humans do it all the time — we compare our careers, our houses, our parenting styles, our talents, our social media feeds, and our partners. 

We also compare ourselves to others physically, almost without meaning to.

You’ve probably compared your looks, body image, and fitness level to those of other people. Sometimes the comparison makes you feel better about yourself, and sometimes you feel worse.

Often, the comparison game leads to unrealistic expectations about how your body should look and function. When you fall short, you become discouraged— or worse, you give up on your fitness journey altogether.

How can you have the right mindset about body image and fitness? I have a few tips that have helped me focus on my personal journey, rather than everyone else’s.

Shut Off Social Media

If staring at images of amazingly fit people on Facebook and Instagram is depressing you, don’t do it! Seriously, turn off the phone or close that window on your computer.

Most of the social media images of models, actresses, and other celebrities are photo-shopped or edited in some way; and those women have professionals to do their makeup, hair, and styling.

So, comparing yourselves to these type of women is unrealistic.

If you get envious of how good your friends look on social media choose, remember that they too only their best pictures to post, the ones with perfect lighting and the right pose.

Keep in mind that the photo you’re jealous of is probably not an accurate reflection of the person’s real life.

So take a break from social media when you need to!

Remember That Everyone Started Somewhere

It can be easy to compare yourself to people in the gym or running along the beach. But remember, these people weren’t born fit! They had to start somewhere too.

I know that in the gym it can be easy to compare yourself to other women – some are super fit, or strong, or can hold a plank longer than you do, etc.

But going to the gym isn’t about comparing. You’re there for YOU!

If being in a gym environment doesn’t make you feel good about yourself, why not workout at home!

I have plenty of different workouts that you can do in the comfort of your home (most of them don’t even require shoes!).

Or if you know that group classes are where you compare yourself the most, try doing your own workout instead of the class.

You might find something that you enjoy even more!

Encourage Yourself

“Look at her— her abs/legs/arms look perfect. I feel so fat and flabby. Why do I even try? I’m never going to look like that.”

How’s that for negative self-talk? If this kind of thinking goes on in your head, it’s time for a change of tune.

Instead of cutting yourself down with comparisons, try encouraging yourself instead.

Think phrases like, “You’re doing it, girl! Stay strong! Push harder, move more. You’re amazing, and you can do it. You’ve come so far already!”

Leave the other person entirely out of the equation. She doesn’t matter right now— you matter. She’s doing her— you do you.

What Do You Love About Yourself?

I’m sure if someone asked you to point out the things you were most self-conscious about, you’d be able to list them off without even thinking!

We all have things about our body that we don’t like.

But if someone asked you to name the things that you love about yourself, could you think of anything?

It’s easy to just focus on fixing our flaws. But there are lots of amazing things about you! And these far outweigh the flaws.

I want you to think of 3 things that you love about yourself – right now! Leave them in the comments to inspire yourself and others!

Get Inspired

There are times when looking at someone else’s progress can be inspiring. You can be genuinely glad for that individual’s success, and you can learn from her.

If a business owner has taken a failing company and turned it around, other business owners with struggling companies might be eager to hear that owner’s advice.

It works the same way with fitness goals!

Want better legs? Instead of looking at someone with great legs and feeling sad about yours, ask her how she achieved that look. You might learn that you can do it, too!

Focus on Joy

Theodore Roosevelt once said, “Comparison is the thief of joy.”

If you’re comparing yourself to someone who’s physically worse off than you, you might feel good at first; but it’s ultimately an empty, inflated kind of joy.

And if you’re comparing yourself to someone who seems much more fit, you may be killing your joy and your motivation.

Instead, focus on what you’ve accomplished. Be grateful for it, and get inspired to do even more!

The post How to Stop Comparing Yourself to Others appeared first on Rachael Attard.

Here are some tips to prevent post-workout acne so you can stay fit and have smooth, blemish free skin too!

Why It Happens

Before we get into preventing post-workout acne, let’s look at why it happens to some people. Acne typically occurs when bacteria get into the pores of your face. Maybe you touched a yoga mat or some gym equipment covered in bacteria, and then you transferred it to your skin by touching your face. Perhaps you used a dirty towel to wipe sweat from your cheeks and forehead.

You might have worked out a little too hard, overheating your body and stimulating hives. Or maybe your hair is getting into your face as you work out, carrying bacteria and hair products to clog your pores. Even though sweat doesn’t contain bacteria, it can carry bacteria from your skin into your pores if you don’t wash your face soon after exercising.

Here are some tips to prevent the post-workout break outs.

Use a Clean Towel

Instead of keeping the same towel in your gym bag, bring a fresh one to each exercise session. Don’t wipe sweat from your face with your hands or shirt— only use the clean towel.

Take Off the Makeup

Sure, you want to look good while exercising— who wouldn’t? But it’s more important to keep your skin clear for other occasions, so ditch the makeup before you start your workout.

When you start to sweat, the moisture mixes with the makeup and bacteria on the skin, moving into pores and clogging them.

Wash your face with a mild cleanser right before the workout and again right after your exercise.

Keep Your Hair Back

There’s a reason most women wear their hair back when they exercise. It gets sweaty and in the way, but can also transfer bacteria to your face.

When I’m exercising, my hair tends to swing right into my face unless I tie it back (so annoying). Use a hair band to secure your hair in a ponytail or bun. If your hair is too short to go into a ponytail, you can use a breathable, moisture-wicking headband instead.

Try not to touch your hair while your exercising to prevent the spread of bacteria.

Clean the Machine

Of course, your clean towel can still pick up germs and bacteria if you drape it over an exercise machine that others have used. If your gym supplies antibacterial wipes, use them to wipe the machine’s surfaces, where your hands or towel will touch. You can always bring your own cleaning wipes as well, if the gym doesn’t offer them.

Wear Comfortable Clothes

Okay ladies, let’s face it— the breakouts don’t always show up on your face. The crotch area, inner thighs, and chest areas can also suffer from post-workout acne. Clothing that is too tight or not breathable enough can cause excessive friction or trap body heat, leading to breakouts.

If this is a problem for you, choose loose-fitting exercise clothes made from natural fabrics. Anything comfortable and moisture-wicking is perfect to help you exercise in comfort.

Take a Shower

After a hot, sweaty workout, a shower feels amazing. Plus, the running water and soap carry away all the bacteria, germs, sweat, oils, and products that could block your pores. Try to shower as soon as possible after each exercise session.

Hydrate

So many physical issues and conditions can be improved by simply staying hydrated! Drink your 8-10 glasses of water every day, and you’ll not only feel better— your skin will look better, too!

As you’re incorporating these habits to prevent post-workout acne, keep a close eye on your skin’s condition. Do you notice a worsening of acne when you use a specific workout machine or exercise in hotter conditions? Maybe the machine just isn’t clean, or your skin is more sensitive to heat.

A small change in your exercise pattern may help control future breakouts. Let us know if you have any extra tips that might help! xx

The post Tips To Prevent Post Workout Acne appeared first on Rachael Attard.

But don’t worry! In this post, you’ll find out how to bounce back and detox after a big weekend.

WHY DETOXING AFTER A BIG WEEKEND MATTER

Detoxing is all about helping your body recover after a weekend of indulgence. When you’ve had a few too many drinks or overdone it on the food, your body might feel sluggish and bloated. Detoxing gives your body the reset it needs to get back to feeling your best.

THE EFFECTS OF ALCOHOL

Alcohol can have sneaky side effects that stick around longer than you’d like. From hidden calories to missed workouts and late-night fast food binges, a weekend of drinking can have an effect on your body. Understanding these effects can help you manage them better next time.

DRINKING YOUR CALORIES

One large glass of wine can have up to 228 calories, which means a whole bottle could easily pack in around 684 calories! Regularly drinking your calories like this can sneakily add up and stall your weight loss progress.

CALCULATE NOW

SKIPPING YOUR WORKOUTS

After a weekend of partying, the last thing you might feel like doing is working out. Skipping your workouts not only adds extra calories to your week but also means you miss out on the metabolism boost and the feel-good endorphins that exercise brings.

EATING ALL THE FOOD

Let’s be honest—after a night out, you might crave fast food like kebabs, burgers, or pizza. It’s easy to overeat on these treats. While it’s fine to indulge now and then, it’s important to keep it in check so you don’t mess up your goals.

HOW TO ENJOY THE WEEKEND WITHOUT OVERDOING IT

You don’t have to give up fun weekends to stay healthy! With a few smart choices, you can enjoy your nights out without the guilt. Here’s how to have a great time and still feel good the next day.

EAT BEFORE YOU DRINK

Eating before you start drinking can make a big difference. Go for a protein-rich meal to give your body something solid to work with.

You can have a grilled chicken salad with lots of veggies or a hearty turkey sandwich on whole-grain bread can be perfect. This way, when you start drinking, your body isn’t just dealing with alcohol it’s also getting the nutrients it needs to keep you feeling full and satisfied.

KEEP IT SIMPLE

When choosing drinks, skip the sugary mixers and cocktails. Go for spirits with soda water and lime, a gin and tonic, or a glass of wine. These options are lower in calories and still let you enjoy your evening.

HYDRATE WITH WATER

Water is your best friend when you’re out drinking. Not only does it keep you hydrated, but it also helps dilute the alcohol and stave off a hangover. Make it a rule to order a glass of water with every drink.

RELATED POST: HOW TO DRINK ENOUGH WATER

DETOX AND RECOVER POST-WEEKEND

Getting back on track after a big weekend doesn’t have to be hard. With the right steps, you can detox, recover, and start feeling great again in no time.

SLEEP IT OFF

After a heavy weekend, sleep is your body’s best tool for recovery. Head to bed early on Sunday night to let your body heal and recharge. Sleep is crucial for bouncing back, so don’t skimp on it!

FUEL UP WITH PROTEIN

After a carb-heavy weekend, switch to protein, vegetables, and healthy fats during the week. This helps your body burn off the extra fat from carbohydrates and keeps you feeling satisfied without the sugar crash.

DRINK LOTS OF WATER

Water is essential for flushing out toxins and keeping your cells hydrated. Start your day with a glass of water and lemon to aid digestion, and keep drinking water throughout the day. Avoid coffee and caffeine, as they can dehydrate you further.

GET MOVING

Even if you don’t feel like it, a little exercise can go a long way. A walk or short jog will boost your metabolism and help your body detox faster. The sooner you get back to your regular routine, the quicker you’ll feel like yourself again :)

TAKE A MULTIVITAMIN

A good multivitamin can give your body the nutrients it needs to recover from a weekend of indulgence. It’s an easy way to support your metabolism and overall health.

GET SOME FRESH AIR

Never underestimate the power of fresh air! It can help your body reset and clear your mind. A morning walk before work can do wonders for your focus and energy levels.

TAKE SOME TIME TO MEDITATE

If you’re feeling guilty about indulging, take ten minutes to meditate. A simple yoga pose or quiet time can help you reconnect with your body and ease any guilt. It’s all about finding balance.

FINAL THOUGHTS

There’s nothing wrong with enjoying a big weekend, but it’s important to know how to bounce back. By making smart choices before, during, and after your night out, you can have fun without feeling bad about it later. Follow these tips to get back on track, and you’ll be feeling great again in no time!

START THE PROGRAM TODAY

SOURCES

• One Large Glass of Wine Can Have Up to 228 Calories – https://www.wcrf-uk.org/health-advice-and-support/health-checks/alcohol-calorie-calculator/
• Feel-Good Endorphin – https://my.clevelandclinic.org/health/body/23040-endorphins
• Keep You Hydrated – https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

The post How To Detox After A Big Weekend appeared first on Rachael Attard.

CAN I EAT SNACKS WHILE LOSING WEIGHT?

I get this question all the time, and my answer is a big ABSOLUTELY! Healthy snacking can truly be a game-changer in your weight loss journey. The secret is to choose nutrient-dense options that keep you satisfied without hindering your progress. It’s all about balance—just like I always say! Don’t forget to manage those sweet cravings in a healthy way.

You can enjoy a snack here and there, and the key is focusing on portion sizes and choosing wholesome ingredients. Eating snacks doesn’t have to mean sabotaging your progress. It can help you stay consistent by avoiding that intense hunger that leads to overeating.

WHAT ARE THE BEST SNACKS FOR WEIGHT LOSS?

Here are my favorite snacks that keep me energized, satisfied, and ready to take on the day! You can find the full recipes on my Instagram account, where I share all the delicious details. These healthy snack ideas are perfect for meal prep and can easily be stored in the fridge, ensuring you always have something healthy on hand when cravings strike. So go ahead, treat yourself to something nutritious and satisfying!

• Healthy Blueberry Muffins – Packed with antioxidants and bursting with flavor, these muffins are a delicious way to start your day or enjoy as a snack.

• Nice Cream – A creamy, delicious treat made with unsweetened protein milk and protein powder, perfect for satisfying your sweet tooth without the guilt.

• Choc Chip Cookie Dough Protein Bites – These no-bake bites are a protein-packed alternative to traditional cookie dough, combining the flavors you love with wholesome ingredients.

• Baked Apple and Pear – A warm and comforting snack, these baked fruits are drizzled with a touch of cinnamon, making them a sweet, nutritious choice.

• Simple Coconut and Chocolate Balls – These indulgent treats blend healthy fats from coconut with rich chocolate, creating a satisfying and energizing bite.

WHAT TO NIBBLE ON WHEN DIETING?

When you’re dieting, it’s all about snacks that keep you full and satisfied without adding too many extra calories. High-protein and fiber-rich snacks are perfect for this because they digest slowly, keeping hunger at bay longer. Here are my favorite batch of healthy snack ideas:

• A handful of berries: These are full of vitamins and antioxidants. Easy to take along, and you can pair them with yogurt for an extra protein boost!
• Pita or veggies with hummus: Great for dipping! This combo gives you the fiber and protein you need to stay full.
• Edamame: A delightful source of protein and fiber; enjoy it fresh or roasted for a tasty treat.

WHAT ARE HEALTHY FAT SNACKS?

Healthy fats are a fantastic tool for weight loss because they help keep you fuller for longer, making it easier to avoid less healthy snacks. Also, not only do they support weight management, but they’re also great for your skin, brain, and overall well-being!

Some of my favorite healthy fat snacks include coconut and chocolate balls, which satisfy your sweet tooth while delivering natural sweetness and healthy fats. I also love snacking on sunflower or pumpkin seeds—they’re full of vitamins, minerals, and provide a satisfying crunch that boosts your energy.

FINAL THOUGHTS

Incorporating healthy fat snacks into your routine is a simple yet effective way to stay full, energized, and focused on your weight loss journey. Not only do these healthy snack ideas help curb cravings, but they also provide essential nutrients that benefit your skin, brain, and overall health. From coconut and chocolate balls to nutrient-packed seeds, these options are perfect for satisfying your hunger in a healthy, balanced way.

By making smart snack choices, you can avoid the temptation of less nutritious options and keep your body fueled throughout the day. Remember, small changes like this can have a big impact on your progress. Stay committed, and you’ll continue to see the positive effects of nourishing your body with the right foods.

I’d love to hear which snack you’ll try first, so feel free to share!

Love Rachael xx

The post Healthy Snack Ideas for Weight Loss appeared first on Rachael Attard.

Intermittent fasting is a type of plan where a person doesn’t eat any food for a period of 16-24 hours, drinking only liquids.

It’s the exact opposite of what we are told to do, which is to eat small, frequent meals every 3 hours. Many say this is the best way to lose weight naturally, without following a specific diet plan or having weight loss surgery.  

WEIGHT LOSS: HOW IT WORKS

Is intermittent fasting good for weight loss? It’s important to understand and to know how the body uses energy, and how it applies to shedding excess pounds.

The human body gets energy from two sources: the foods we eat and stored fat. The logic here is simple: if we burn more calories than we consume on a consistent basis, we tap into that stored fat, which prompts us to lose weight.  

As a result of this thinking, many people will drastically cut back on calories, hoping to shed excess weight. They will count every calorie, determined not to go over a specific number, say 1000 -1500 calories per day.  

This sounds great in theory, but once the body sees calories are being restricted, it will go into starvation, or survival mode. Instead of burning those calories, it will hold onto every calorie received. In other words, instead of losing weight, a person may even start gaining weight.  

Even on fewer calories. 

This is where intermittent fasting comes into play. 

CALCULATE NOW

INTERMITTENT FASTING AND WEIGHT LOSS

By not eating for 16 hours or more, the body has no choice but to use stored fat for energy. Using this fat for energy is natural, but many people never do because they are eating 5-6 times per day. In other words, the body has zero incentive to use this fat if you’re always eating. 

Because you’re not eating most of the day, many confuse intermittent fasting with restricted calorie diets.  This is understandable, because it appears as though you’re starving yourself, but you’re not.  

RELATED POST: VICTORIA SECRET DIET PLAN

There are two distinct differences between the two eating plans: 

• When on a restricted calorie diet, a person limits their portions and how much they consume. As a result, many people on restricted calorie diets are always hungry.  
• With intermittent fasting, you don’t count calories. When you eat, you eat until full. 

By eating until full, this lets the body know it’s not starving, and is free to burn fat to function. Also, by eating less often, a person will end up eating less calories per day, thus further increasing the probability of weight loss.  

INTERMITTENT FASTING TIPS

There are several things to remember when intermittent fasting: 

DRINK PLENTY OF WATER

Water helps keep the body hydrated, which can also keep you feeling full. Water, coffee and tea are great options. 

CHOOSE HEALTHY FOOD

When breaking the fast, the body needs to be replenished, which means eating nutrient dense foods. Make the meal count by eating plenty fruits, veggies, and lean meats.

Avoid fried, processed, and fast foods as they are unhealthy and high in calories. By not eating junk foods and snacks, this can you help lose weight as well.  

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Eat during certain times of the day. A popular way to intermittent fast is to fast for 16 hours and eat for 8.  

Please note: If you’re taking any type of medication, contact your doctor before trying an intermittent fast. Many medicines must be taken at regular intervals with food.

Do not stop taking your medication or altering your diet without your doctor’s consent. 

If a person is looking to lose weight and not having much success, intermittent fasting may be worth looking too. Is intermittent fasting good for weight loss? Give it a try, your body might thank you!  

And if intermittent fasting doesn’t sound like something you would like, but you still want to lose weight and eat healthy, I have a complete workout and nutrition program that might be perfect for you! :)

My program is called Lean Legs Program and it’s designed to help you get lean and toned without getting bulky, especially in your lower body!

You can check it out below :)

START THE PROGRAM TODAY

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