10 Healthy Habits for this Holiday Season & into 2023

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, Mindset, Self CarePosted on No Comments

In today’s episode of the Inspiration2Grow podcast we are going to talk about 10 healthy habits to consider implementing now and continue with them into the new year, which is quickly approaching.  There is absolutely no need to wait until January 1 to start some minor or major ways to your lifestyle.

Now is the time to embrace a few healthy holiday habits to help you get through the weeks ahead feeling great and knowing that you are looking after yourself and your needs.

The holiday season is ‘the most wonderful time of the year’ (as the famous song goes), but it can also be tiring, cause stress and overindulgence if we allow it to.  Prepare yourself for all the upcoming get-togethers, parties and buffets by establishing some healthy, sustainable holiday habits today.

Let’s start the festive season off prioritizing our own health and well-being.  And, if you’re not sure how to achieve this…I’ve got you covered with the following ideas on healthy habits you could start implementing today.
 
10 Healthy Habits to Implement This Season & Carry into 2023

#1: Make Movement a Priority

This is the first thing that gets postponed or missed – your workout.  With so many social obligations, it seems okay to skip your daily commitment to moving your body.

However, this is what you really need the most during the holiday season.  Fresh air, movement in whatever form you choose, sweating it out, skating, skiing, walking outdoors or a good gym session or maybe it is just slipping away from the crowds and doing an at-home stretching and yoga workout.

It is crucial for your mental and physical well-being to make regular movement a non-negotiable during your day.  You’ll feel so much better equipped to tackle the stress, hustle and bustle that the holidays sometimes throw at us. 

Be smart and get in your exercise first thing in the morning, if at all possible.  Then after dinner, get out in the fresh air again with a little digestive walk around town to admire the lights and decorations.

Dust off those skates and take to the ice or dig out the skis and hit the slopes.  No matter what form of movement you choose, it will help you cope much better with all that is going on during the holidays.

Commit to movement and make it one of your priorities!

#2: Stay Hydrated

The festive season offers quite an array of seasonal beverages, everything from hot mulled wine to fancy cocktails to traditional eggnog to creamy hot chocolate.  There always seems to be plenty of choices.

But keep in mind that these types of drinks are rich in calories, filled with sugar and alcohol can leave you feeling drained and sluggish after a while.

It’s time to make some healthier choices and limit your not-so-healthy beverages.  In order to resist temptation, I like to prepare my own drinks and take them along in my own travel mugs.  I prefer to make up peppermint tea and flavoured water – to make this I add freshly cut up cucumber and lemon to create a refreshing mocktail.  You could experiment with the tastes you prefer by adding mint and strawberries for a slightly different taste.  The possibilities are endless here.

One tip I implement at times is to have one big glass of water right beside a glass of wine.  For every sip of wine, I take an even bigger sip of water.  As you might have heard in some previous podcast episodes, I have cut back on my alcohol consumption significantly and I feel amazing because of it.  So, I don’t think this season will see me indulging in glasses of wine or other fancy cocktails too much.

Make it your mission to consume adequate amounts of water. In order to ensure you are indeed drinking enough, I suggest chugging a full glass of water before each meal. 

#3:  Get Enough Sleep – Seriously

We all know that the holiday season is quite exhausting for a myriad of reasons.  Our routines are different, our days are longer than usual, our minds are racing with all the things we have to do, even our nervous systems are on high alert.  So, getting a peaceful night’s rest can be quite difficult.

But now more than ever – getting adequate sleep is essential – for your energy levels, your mood and overall good feeling during these times.  Nobody wants to be irritable or over-tired when guests arrive.

Try to plan in a solid night’s sleep of at least 7 hours to ensure you feel well-rested and ready to take on whatever the holiday season brings.  You could even plan in the odd afternoon nap or two regardless whether you are a regular napper or not.  It might help rejuvenate you.

#4: Know Your Limits, Stay Within Them – Financially

If there’s one aspect that can quickly spiral out of control during the festive season, it’s your budget.

Splurging on gifts, spontaneous clothing purchases for those special occasions, extravagant food and drink at restaurants and for parties you throw can add up.  You might not notice it at the time but when your credit card statement arrives the following month, regrets could surface, and it’s too late to undo the damage then.

Set a strict budget and continuously monitor your spending.  This will help keep you on track and decrease stress as well as regret in January.
 
#5:  Begin a Journalling Practice

Journalling is a way to express yourself and your feelings to no one else but yourself.  It is a safe practice to let go of any long-harboured thoughts that are weighing down a bit heavily on you and your heart.

It is also a creative outlet for reflection on memories or losses of loved ones. Since the holiday season tends to evoke lots of emotions within us, keeping a journal can help you deal with some of the feelings that are rising to the surface.

The practice of journalling can be very beneficial in becoming clear on how you want to show up and how you want to navigate some tricky situations.

Start each day (and if time permits – end each day) with a few minutes of journalling.  Set an intention for the day in terms of how you would like to show up with and toward the people in your life, family, relatives and friends.  This simple habit could bring more joy and mindfulness to the holiday season within you.

#6: Do a Social Media Detox

For me, there’s nothing worse than sitting around a dinner table with friends and family only to see phones everywhere.  Not to mention, people using them to scroll or check their notifications when you are trying to have a meaningful conversation with them.

Be fully present for those near and dear to you this season by putting your phone away, out of reach for longer stretches of time.

Focus on people and make an earnst attempt to truly listen to them.  The greatest gift you can give another human is to listen wholeheartedly to what they are saying, not with the intent of chiming in but with the sole intent of listening to them.

While it is fun and exciting to check on what others are doing via social media, be thoughtful about how and when you’re using your phone.

Try to curb your usage to a minimum and show your loved ones that they matter to you.

#7: Say ‘No, Thanks’ to the Second Serving of Food

Undoubtedly, one of the biggest challenges we have during the holiday season is overeating and overindulging in all the tasty treats that are on offer.  The temptation is real.

Most family functions, get-togethers, work and social events are centered around food and drink.  It is really difficult and for many of us, tricky to navigate, the sheer abundance of dishes, desserts and holiday cheer cocktails.  Keeping everything in moderation takes an immense amount of willpower.

So, to help curb your cravings and stay mindful of how much you are consuming you could implement the following strategies:

-> Drink lots of water – before the appetizers come out, prior to starting the main meal, before dessert is served.  Consuming water will make you feel more satisfied and full.
-> Don’t load up your plate full of everything on offer.  Try to just take small samples of all the things you’d like to eat.  That way you don’t have the feeling you are depriving yourself of the things you love, and you’ll considerably cut down on calories too.
-> Load up on the veggie dishes, Make sure your plate is mostly vegetables as opposed to stuffing and sweet side dishes.
-> Politely decline a second serving of food.  No one will be offended or upset if you say ‘no, thanks’.  Challenge yourself to no seconds whatsoever, and that’s applies to the desserts and cookies as well. Stay true to yourself and your healthy eating lifestyle. 

Become super intentional and mindful of what you are eating and how much food is on your plate.

You don’t have to be over-the-top strict or hard on yourself, but if you keep telling yourself ‘everything in moderation and no second helpings’ you will be able to stay on point this season and not be filled with regret due to your overindulgence after the meal.

#8:  Don’t Neglect Self-care

In Episode 30 I talked about self-care as an absolute necessity.  And, there’s no better time to start making time for some much-needed self-care than the holidays. 

While it might seem honourable to make everyone’s holiday season wonderful, memorable and outright awesome, it will likely come at the expense of your own needs.

Decide how you are going to intentionally carve out some time for yourself and do whatever makes you happy during this me time.  This is your reminder to slow down and relax in order to feel refreshed and energized again.

What this looks like is different for everybody.  Some quiet time reading, or enjoying a long bath with candles, going on a walk alone, or taking a quick nap are all ways to unplug – even just for a few minutes.

Find ways that bring you joy and will restore your energy as well as preserve your sanity.  It’s important because we all know – you can’t pour from an empty cup.

#9:  Get Comfortable with Saying “No” When Necessary!

Although I often categorize this habit as an act of self-care to be practiced year-round, this warrants mention as a point on its own for the holiday season.  Just remember, it is healthy to set limits on what you are willing to do and what you are not willing and available to do. 

Sometimes you feel pulled in all directions and it’s easy to become completely exhausted and feel overextended. 

If you fear this could happen (again) this season, aim to simplify things.  Don’t feel bad about having to decline invitations.  With a polite and respectful response, friends and family will understand.

There is no badge of honour for doing far too much and reaching your breaking point.

Be honest with yourself and avoid stressful, exhausting situations by simply saying “no” this year. You owe it to yourself.

#10:  Keep Track by Using a Planner or Calendar

This is fairly self explanatory.  For some, December can become a crazy busy month with a full schedule of parties, gatherings, events, etc.  If there was ever a time to start a planner, it’s likely now.  You wouldn’t want to miss or forget an important get-together and let’s face it, with your minds racing 100 miles a minute with preparations, it is easy to lose track of where you need to be and what you need to bring along.

Keeping track of all obligations as well as the critical details pertaining to these events in one place and referring to it daily, can be very helpful and will set your mind at ease.  It will definitely relieve a bit of the stress by knowing you are on top of everything for you and your family.

So, there you have it.
 
I’d love to know which of these healthy habits you will start implementing today?  Leave a comment and let me know.

If you haven’t heard it yet today, let me be the first to tell you…
You are awesome! And I believe you in fully.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,
Xoxo Lisa
 

How Strength Training Changed My Life

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, MindsetPosted on No Comments

In today’s episode of the Inspiration2Grow I want to light a fire under you to begin an exercise routine that could possibly change your life completely – like it has for me.  It’s a bit of my personal story and a sprinkle of well-intended advice for women, like you and me, who want to be strong from the inside out.

Let me just start by saying, I am not a newbie to exercise and sports.  Luckily, in Canada, you are subjected to many different types of sports during your time at school.  My favourites were volleyball, badminton, track & field, sprinting the 100-m-race and soccer.  When I moved to Austria at the ripe young age of 19, I tried out for the United Nations Ladies Soccer team.  Skiing and hiking quickly became new favourites of mine because I fell in love with the picturesque, mountainous terrain. 

After studying at the University of Innsbruck, I met my husband, who was a veterinarian and enjoyed riding horses in his free time.  So, we took up competitive riding – Dieter was into jumping and eventing, my discipline was dressage. 

One thing that really influenced me and my fitness journey in Austria was when my husband explained to me the impact I was having on my horse’s back.  He said with every extra pound I was carrying, this weighed down tenfold on Tamburin’s back.  It wasn’t meant to be any kind of criticism about my weight at all, but he really made me think long and hard about it. 

There was no way I wanted to hurt Tambo’s back with all the intense training we had to do, so I signed up as a member at a local gym.  Not only did I start working out, but I also re-evaluated my eating habits.  Something had to change and so it did.  I began a gym strength training routine 5 – 6 days a week.  The joke at the gym was, “Send Lisa home if she shows up on the 7th day in a row.”  I was fanatic about my training, but the owners tried to convince me taking at least one day off was necessary. 

I can’t even tell you how much I loved it.  It made me come alive even on days when I had to drag my body into the facility and just didn’t feel like it.  Within minutes your body comes alive, and the adrenaline starts pumping more and more, pushing you harder and harder.  It took some weeks, but I began to feel and notice how toned I felt.  People started noticing and commenting too on the progress I was making.

I felt strong.  I felt capable.  I felt like an athlete.  I felt better on my horse too.

Over the course of about 4 – 5 years I trained consistently at the gym and rode my horse 5 – 6 times a week as well.  I lost a total of 18 kilos and I was easily able to keep them off with this type of exercise routine.  People don’t even realize how toning and physically demanding dressage riding is.  To make it look easy and effortless, you, as the rider, are flexing a lot of muscles just the right way sending the most subtle signals to your horse about which way to move, whether to speed up or slow down, whether to switch gears from walk to trot to canter, whether to ‘dance’ on the spot. 

In 2009, my husband accompanied Tamburin on a flight from Germany to Toronto and I travelled with our Jack Russel Terrier, Franzi, to our new home in Ontario, Canada.  I rode competitively for another 2 years and continued my workouts at a gym near his stable.

However, things started to quickly fall apart after I had a rather serious car accident on my way to the stable.  It took me out of commission for some time.  But while I was recovering, my business was taking off.  Unfortunately, through all of this exercise took a back seat in my life, it just wasn’t a priority as it should have been. 

Sure, I did a bit of yoga here and there, went on walks with my dog, took longer hikes at the cottage only on weekends, but nothing consistently.

The odd time I would become motivated by something I saw on social media or by someone and sign up for an event I had to train for.  I participated in a female-only triathlon and a relay triathlon with my husband.  Sprinkle in a few bike races, but that was the extent of it.

Over the span of 10 years – between the ages of 47 – 57, I let my level of fitness slide into a deep abyss.  I was sitting for long hours in my office. Like the vicious cycle we tend to fall into – emotional eating packed on the kilos.  Overindulgence in snack foods while recuperating after a long day at work in front of the TV was happening far too often.  I say vicious cycle, because once you find yourself in it, it is sometimes very difficult to help yourself out of it. Of course, small attempts were made but not much headway was made.

At the age of 50, I received shocking news.  My pain and lack of stability in my left leg meant I needed a hip replacement.  This news hit me over the head like a brick.  At first, I thought my doctor wasn’t really listening to my symptoms.  I didn’t believe him.  I told him that I would explain how I was feeling again so he could get a better picture of the situation.  He just smiled and told me I had to accept it.  But he also added that they would not consider operating on my hip until I had reached the age of 60.

I like to think I did a lot of help myself from that point on.  After some research, I changed all the footwear to comfy, supportive sports shoes.  No more flats, high heels or loafers for me.  I changed my diet and started to explore recipes of a vegetarian nature.  I was trying to cut back on processed and junk food while introducing anti-inflammatory foods into my diet.  Basically, I tried a lot of different things to reduce the pain and reduce my weight.  Because there is something doctors will not tell you in situations like this – one of the best things you can do for your limbs is to lose excess weight! 

But there was one thing I wasn’t doing that, in hindsight, would have helped immensely.  I should have been strengthening the muscles surrounding my hip to provide more stability.  I completely dropped the ball on this. 

At this point in today’s show, you’re probably saying – where is this going, why are you telling us all about your bad hip? 
Because this brings me to a very important message that I want all women to know…

Don’t be afraid of strength training.  It is the single most important activity you can do for your body and mind apart from eating healthy and drinking lots of water.
I can’t emphasize how important it is, especially for women, to lift some weights and pump some iron.

Strength training helps to reduce the risk of osteoporosis.  There are tons of research online about losing bone density as we age – in particular in women. 
Strength training is the key to a strong body inside and out.  It increases your self-esteem and confidence.
Strength training will change your life for good.  Not only from a physical point of view but also in creating healthy habits and routines in your daily life.
Strength training will reduce your risk of injuries.
Strength training will help build lean muscle, so you looked toned from head to toe.
Strength training will help relieve stress and give your mood a real boost.

I could go on and on about the benefits, but I will only add in a few more that I have personally experienced:

-> My sleep has greatly improved.
-> I have strengthened muscles surrounding my problem areas, so I don’t need all the prescribed pain meds my doctors seem to think I should take.
-> My body has tightened and toned up so much.  My clothes fit so much better.  A huge win – win.  In fact, I can fit back into clothes that I wore in my thirties and forties.  I know many fitness experts advise NOT to keep clothing items in your closet that no longer fit you, but for me, it is a true sign of progress.  The number of the scale is one marker, but being able to rock the outfits from two decades ago – that’s a feeling of awesomeness I can’t even describe.
-> My joints feel great.
-> I have postponed surgery indefinitely because I am feeling so awesome.
-> Most importantly, I feel like I am taking charge of my situation and showing up for myself with every workout I do.
-> The mirror is my friend now because it shows me the progress I am making.
-> During a recent vacation, I allowed myself to indulge a bit more than usual.  So, upon returning I was pleasantly surprised that I hadn’t gained much, and it took 1 – 2 days to be back to my weight number again.  Why?  Because muscle burns more calories than fat.  So, while I wasn’t following my normal exercise routine, my muscles were still working very much in my favour by burning those extra calories I was consuming.

Have I convinced you yet that strength training has to become a priority in your life?  Dieting will not get you a toned body nor will it reduce the risk of injury.
 
Cardio training is great and better than nothing of course, but the real gold is in strength training.

If you don’t believe me, there is more than enough information on the internet to support my claim here.  Look into it yourself.

Your body will transform, not overnight, but if you are committed to a regular routine and stick with it, changes will gradually appear – both to you and to others.

You will notice huge increases in strength as well as endurance and you can expect to have more energy.  Who doesn’t want more energy, right?

If there was ever a time to start, it’s now.

You are never too old. 
You can do it from the comfort of your own home. 
There is only minimal equipment required.
You can begin with short sessions and work up to longer ones.


Many women don’t know exactly where to start and don’t feel comfortable going to the gym.  So, I am going to make it super simple for all of you.  All I want is for you to take charge of your health and make it a priority as of today.  You owe it to yourself!

One thing I will say here, if you have any medical conditions or issues, you might want the green light from your doctor first.  Everyone has different needs, so it is best to check with a physio therapist or medical professional before jumping headfirst into a strength training routine.

I truly hope this is you when I quote Michael Jordan, who said…

“Some people want it to happen, some wish it would happen.  Others make it happen.” ~Michael Jordan

In case you haven’t heard it yet today, let me be the first to tell you…

You are beautiful and amazing.  Your potential is limitless, really.  Now, go out and show the world what you are made of.

I hope to have inspired you to grow.

Til next time.
Xoxo Lisa
 
 
 

Make Self-Care & Setting Boundaries a Priority

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, Mindset, Self CarePosted on No Comments

In today’s episode of the Inspiration2Grow podcast we are talking about the necessary self-care every woman needs, now in December especially, and how setting healthy boundaries is a huge part of self-care.

The concept of self-care has evolved quite a bit. It’s not just about finding ways to relax and carving out a bit of ‘me time’ in your daily life – it’s much more than that. Yet, many still see self-care as a luxury such as a day at the spa, retail therapy, going on a retreat, etc., but in today’s show, I’d like to impress upon all of you lovely ladies that self-care needs to be a priority in your life and doesn’t have to cost a cent.

So, what is self-care, really?  It can be defined as the active process of making your body and mind a pleasant place to inhabit by filling your own cup first.  This ensures you have enough to give others.

I’m sure you’ve heard the saying, “You can’t pour from an empty cup.”

The problem I see with women is that they view the act of self-care as something kind of selfish – spending time and efforts on themselves.  Some even go as far as calling it narcissistic behaviour.

If this sounds like you or someone you know, then we really have to flip the script on this attitude.

“Self-care is so much more than a beauty regimen or an external thing you do.” 

Self-care is a conscious act to promote physical, mental and emotional health.  And, sometimes you will need more self-care in one area in order to restore your balance and find relief from a stressor in your life.

Just a few benefits of self-care that you might not have ever considered…

It is important to build resilience toward certain stressors in your life.  It leaves you better equipped to deal with overwhelm, stress and anxiety.  It boosts your self-esteem and confidence. It helps protect your mental health.  It can also foster better relationships with people near and dear to you.  It leads to a healthier lifestyle and ultimately you will lead your best life if you are taking good care of your mind and body.

By now, I hope you are beginning to realize how crucial self-care is and you are willing to prioritize it.

It’s Tangible Tuesday, so I would like to address a few areas of self-care and provide some strategies for you…

1.)    The first and undoubtedly, most important pillar of self-care is living a healthy lifestyle.  By now, you know how much I talk about physical fitness.  BECAUSE IT IS SO VITAL for our lives.  As women, we often put our own wants, needs and demands on the back burner.  We look after everyone else but neglect ourselves.  This has to change in order for you to live a long, healthy life.

In a nutshell, living a healthy lifestyle involves:  eating healthy, nutritious foods, getting adequate sleep and exercising regularly.

I’m going to ask you four questions and I want you to be brutally honest with yourself:

-> Are you getting enough sleep each night?
-> Is your diet fuelling your body well?
-> Are you taking charge of your own health?
-> Are you exercising enough and getting out in the fresh air at least once a day?

If the answer to ANY of these questions is NO, then you should assess the situation and become proactive in doing something about it.

Although they seem like stand-alone questions, they are very closely related to each other.  If you’re exercising enough, then you’re likely able to sleep better at night.  If you are consuming nutritious food rather than junk food or a lot of processed things, you are taking charge of your health and probably your sleep will improve as well.  If you are getting out in the fresh air at least once a day for a walk or run, then your self-esteem gets a boost, and you will likely fuel your body in a more conscious, healthy way. 

Personally, my sleep improved immensely when I started my new exercise routine of gym visits, spinning and swimming 6 days a week.  I don’t do all three activities each day, but on most days I do two of them.  There are also dog walks sprinkled into my daily routine, which gets me out in the fresh air and is truly mood boosting.

It’s like a trifecta of healthy living – eating the right foods, exercising regularly and adequate sleep.  Try to prioritize and implement beneficial habits in all three of these areas for a well-rounded healthy lifestyle.
 
2.)    Connect (reconnect) and surround yourself with people who lift you up.  You know the ones you can laugh with, share goals and dreams with, the ones who support you wholeheartedly, the ones you feel aligned with, the ones you meet after a long while and it’s like you’ve never been separated from each other. 

I am so blessed to have the same three close friends that I had growing up.  And, even though I lived in Austria, Europe for 25 years, we have re-connected and it’s as if time has stood still and we weren’t separated by the Atlantic Ocean for all those years.  We get together, laugh and reminisce about school days, make plans together and support each other unconditionally.  But we have to make a concerted effort to stay in contact.

It takes time and effort to cultivate and maintain better relationships with these special ones, but it is an essential part of your social well-being. 

We often become too wrapped up in our own lives and neglect these relationships.  So, devote some time (how much is very individual, and this is something you will need to figure out in terms of what works best for you) to arranging face-to-face meetings or if that isn’t possible, make a point of calling this person and giving them your undivided attention for a good chat.

Here are some questions to consider:
 
~ When was the last time you spent with your best friend?

~ Do you and your spouse/significant other have ways of lifting each other up and connecting during those busy, hectic days?  My suggestion would be leaving little love notes…in a lunch box, on the pillow, in his/her vehicle – to find as a surprise.  Or write a nice card to this person outlining all the things you:  love, appreciate, admire about them and your relationship with them.  It needn’t be costly or complicated – often the small, personal gestures have the most impact.

~ Assess and make a list of the people who lift up you and energize you when you meet.  Try to connect with them over the holidays and spend some quality time with them.  It’s up to you to take that first step.

~ If you think making some new friends is necessary, why not research which local groups you could join that might be a good fit for you and your interests.
Since joining our new gym, I have met some wonderful, like-minded ladies.  One of them invited my husband and I to join her and her husband for a ‘drink’ some months back.  Slowly, but surely it is blossoming into a nice friendship.  Because we have similar interests is staying fit, we decided to plan a triathlon next summer involving: kayaking, hiking and biking.  So, even though you might think it is difficult to meet friends at an advanced age, I’m here to tell you it is totally possible.

One other thing I did to meet new people was start a book club.  We had moved to a new area up north and I was interested in getting to know more local ladies, so I put up some ads and before I knew it, we had formed a small group of women who wanted a social gathering with a focus on reading and discovering new authors’ books each month. New friendships were solidified and the rest is history.  There are so many ways of putting yourself out there to meet new people; just take the plunge and see what works best for you.
 
3.)    The ultimate act of self-care is to set clear boundaries for yourself and others.  This sounds so easy but is one of the toughest things to do.  I think we are afraid of offending others by setting boundaries.  Done in a diplomatic, respectful way will not leave friends or family feeling hurt. Just a word of advice, they might not understand this new shift or change you’d like to implement.  Be prepared for some push-back but also be prepared to stand your ground on these new boundaries.

Essentially, boundaries are statements of intent put in place by you to protect you from conflicting demands that may arise in daily life.

“Boundaries are like an invisible force field that protect you from the choppy waters of life.”

They can be seen as a set of strategies or intentional decisions YOU make about your life, what you let in and what you keep out.

Have you ever felt forced to do something you really didn’t want to?  I know I have.  This goes back to the days when I used to be an incurable people pleaser and a person who couldn’t say NO.  Because of this, I found myself in many situations I hated being in and my workload got completely out of control.  This led to a serious bout of burnout.  That’s when I started setting more boundaries to protect myself – both physically and mentally.

I’m sure most of you can relate to taking on too much, your plate is too full, no time for yourself and feelings of anger and regret surface.

A remedy for this is setting personal boundaries. They help us stay on track and avoid distraction from things which are not important in your life.  And, they stop you from saying YES when you would rather say no.

For example, you might set a boundary around drinking less or no alcohol at a get-together or work function.  You’ll need a strategy or a ‘line’ to say when offered a drink.  And, in certain situations, there may be pressure to do as the others are doing.  You can have a comeback ready such as, “Thanks for offering but I’m afraid alcohol doesn’t align with my health goals right now.”

Another example we all have to deal with particularly during the festive season or birthday parties is setting boundaries around eating certain foods and sweets.  I know, in the past, it has been difficult for me to decline offers of great food and desserts. I felt like I was letting them down or they would be somehow offended if I didn’t eat their goodies.  But once I politely declined and stuck to my goals of not consuming sugar, nothing happened.  No one was insulted.  The party went on and I felt good about myself.

So, when it comes to protecting your healthy lifestyle, set those boundaries up to be in line with your health goals.  Have a sentence on hand to politely say ‘no thank you’.

If spending money is an issue for you, you might set a boundary around spending money more intentionally and only if you REALLY want to.  A strategy could be to jump right off your favourite internet shopping site the next time you find yourself scrolling through items.

Boundaries set your expectations for yourself as much as what you expect from other people. 

* Who are you going to spend time with that lights you up and supports your life?

Setting boundaries with friends can seem difficult.  So here’s a tip to consider:

Talk and be open with your friend.  Explain why you’re setting boundaries with your friend(s) before making them active.  Show respect and let them know what’s bothering you.  Take the time to articulate why you feel the boundaries are necessary and perhaps even ask their opinion on the matter.

This tactic would also work for any workplace or co-worker boundaries you may feel like setting.  If you approach this with respect and openness for the other person, you will receive a much better response than being harsh or abrupt.

Remember… “Boundaries protect the things that are of value to you.  They keep you in alignment with what you have decided you want in life.  That means the key to good boundaries is knowing what you want.”

So, I encourage you to make a list of some personal boundaries you’d like to implement.  And, include the ideas you’d like to plan into your day regarding the healthy living aspect too.

Here’s my list as an example.

For me, self-care means…

-> Nutrition is a priority; fuelling my body to perform well is a non-negotiable
-> Eliminate all processed food and sugar (95% of the time)
-> Daily movement and workouts
-> Abstaining from alcohol 99% of the time
-> Consuming LOTS of water
-> Getting to bed early
-> Rise and shine at 5:30 am to mentally prepare myself for the day
-> Setting my intentions for the day first thing in the morning
-> Fuelling my brain with books rather than TV
-> Spending quality time with people that are aligned with my goals

Maybe you like the sounds of one or more of these.  Why don’t you adopt your favourite?

So, that’s a wrap on Tangible Tuesday’s necessary self-care talk. 

I truly hope to have inspired you to grow.

In case you haven’t heard this from anyone yet today, let me be the first one to tell you…
You are amazing and full of potential. I encourage you to implement some self-care TODAY, because you are sooooo worth it and deserving.  Now, go out there and show the world what you are truly made of.

Til next time,

Lisa xoxo
 
 
 

7 Limiting Beliefs About Losing Weight

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, MindsetPosted on No Comments

In today’s episode of the Inspiration2Grow podcast we are debunking 7 limiting beliefs surrounding weight loss and fitness routines. 

As a mindset coach, I’m all about shifting those fixed, negative beliefs that are getting in our way and hindering us from making progress and being success.  In this episode we are going to take a look at some common beliefs holding people back from losing the weight they desire to and flipping the script or reframing the things we tell ourselves.  It’s a good one, so stay tuned.

I think we can all agree that losing weight is not strictly a physical endeavor.  Our mindset plays a very important role in whether our efforts are successful or fail leading us to quit and give up once again on our mission to slim down, shed a few extra pounds.

Weight loss can essentially be boiled down to a simple mathematical calculation -> calories in must be less than calories out.  Meaning you have to burn off more calories than you are consuming.  Easy, right?

Not when your mind gets involved because there are so many “stumbling blocks”, excuses and limiting beliefs about your body and ability that could get in your way of success and hold you back from reaching your goal weight.

Today, we are going to explore 7 very common limiting beliefs that play havoc with our attempts to shed those unwanted pounds and keep them off for good:


1.       “I can’t do it.”

This is the #1 limiting belief in many things we try to do, so it’s no wonder that it rears its ugly head here too.

Former unsuccessful attempts at losing weight will foster a strong belief within you that you can’t do it.  Perhaps you think you are only capable of losing just so much and not more, or you might believe that you can’t lose weight at all.  In any case, this kind of thinking will override your desire to eat healthy and exercise.  It will seem like an uphill battle that you have no way of winning.  Then, if little to no progress is noticed, this will confirm your belief of “I can’t do this.”

Action to take if this sounds like you:

-> Remind yourself that you are capable of doing anything IF you simply take the proper action steps.
-> Tell yourself that you are not alone and millions of people have already done what you want to do, so if they can do it, SO CAN YOU.

2.       “I’m not good enough.  I don’t deserve it.”

Suffering from low levels of self-esteem and self-confidence can leave you feeling like a failure, even after trying hard to move the needle forward in your weight loss efforts.

I’ve heard this from so many women and it just breaks my heart.  Why on earth wouldn’t you deserve to feel vibrant, energized, slender, sexy & feminine, happy & healthy in your own body?

-> Remind yourself DAILY that you deserve to live a very happy, vibrant life.  One that is filled with happiness and positive energy.  Repeat this to yourself day-in-day-out.  Because it’s true.

-> Tell yourself the actions you take today, regardless of how small or insignificant they may seem at the time, will benefit you tenfold in the future.

-> Show up for yourself every day of each week of each month of each year.  You are worth it.  Start believing in yourself and stop looking for outside validation.  Show yourself some true self-love by taking the necessary action steps toward your goals.

3.       “It’s no use; it’s hopeless.  This is just the way I am.”

It’s quite easy to feel like everything is working against you, regardless of how hard you put in the effort.  You feel like the entire universe has conspired against you and you are destined to stay the way you are.  It all seems quite hopeless. So, the pity party begins.

The truth is, you are stuck and will remain this way if you don’t take charge.  You may even feel stuck in other areas of your life as well even though you don’t have any logical evidence to support such a belief.  Constantly stuck, no forward propulsion in life, no improvement, no momentum, no moving the needle toward a favourable outcome – stuck, stuck, stuck is how you feel.

-> Remind yourself that YOU are the only one responsible for your life, your choices, your attitude, your decisions, your responses.  Side note ->  a great episode to listen to is #28 which is all about excuses and complaining.  It might help you with this limiting belief.

-> Decide to take back your power and take action.  Start today, start with small action steps, start ‘messy’, just start.  With every small action step you take, your self-esteem and confidence will grow.  That alone will ignite a spark and soon momentum will take over.

4.       “I was born this way. My family has always been on the heavy side.”

I think far too many people buy into this idea and then adopt it as their belief.  Just because other family members are overweight, does not mean you are destined to be as well.  The problem is that if you believe my family is overweight, so my genes dictate that I will also be that way – you have given up on yourself from the get-go.  You fall back on the “I can’t” mentality and you won’t feel capable or strong enough to even try.

-> Remind yourself that even overweight families have members that do not struggle with their weight.  Look around and find those examples.  Use them as fuel for your mission of losing weight.

-> Tell yourself frequently that HABITS are passed down through generations.  Bad nutrition habits and poor habits regarding exercise and working out contribute far more to people’s overweight problems than genes do.  Just know -> your genes are not working against you.  Your bad habits are.  So, change your habits to change your body size and weight!

5.       “No matter what I do…”

Have you ever thought:  I’ve tried everything, done everything in my power, but no matter what I do, I still can’t shed those unwanted pounds?  Allowing yourself this negative attitude is essentially giving up on yourself before even giving yourself a chance to succeed.

We need to flip the script, create a new anthem that you repeatedly say to yourself.  It could go something like this:

-> “I choose to be successful at everything I do from now on.”  Very simple, yet mighty powerful.  But you might not be convinced or really believe it wholeheartedly at first.  Just keep it up and over time you will definitely see proof with your own eyes.

-> Here’s a great tip, one that I talk about regularly in my podcasts – celebrate your wins, daily.  So, I want you to turn each day into a success.  At the end of the day, say to yourself, “Wow, look at what I did for my health today.  I ate healthier today than yesterday.  That’s a win for me!”  or “Wow, I made it to the gym and did a workout today.  I did it.  That’s success.” 

Essentially, we are altering the way we view success and also failure. Concentrate on the small steps you’ve taken and the small daily wins you’ve achieved rather than what you ‘think’ is working against you.

 
6.       “It’s too hard.”

Another limiting belief that comes up in many situations, it’s by no means exclusive to weight loss.  The truth is…changing your lifestyle habits in order to lose weight WILL NOT BE EASY.  Come to terms with that.  In fact, change of any kind is often difficult for most of us especially when this change is so strongly attached to habits that we have been practicing for a long time now.

The problem is that people get started on their weight loss program with good intentions and some motivation, but soon realize how hard it can be to make the necessary changes that will move the needle and facilitate noticeable success.  We begin to doubt our ability in ourselves. We ask ourselves whether we can keep going and stick with the plan.  Things start to crumble in your mind.  Excuses may start sneaking up in your thoughts.

-> Switch this limiting belief from “it’s just too difficult for me” to ->  “So what if it’s hard?  I can do hard things.  I’m going to keep going anyway.  I’m going to do my best and, even if I stumble along the way, I will still be making progress.”

This is the greatest example of switching from a fixed mindset to a growth mindset. 
 
7.       “I feel vulnerable.”

If you are overweight, you have to understand that it is not JUST because of your eating habits.  Most likely, there are some emotional fears or traumas causing you to gain weight as a sort of defense mechanism. When you start to lose weight, feelings of vulnerability might surface.  You feel exposed in some way.  Your extra pounds were protecting you. 

-> Remind yourself that extra weight does absolutely nothing to protect you.  Quite the opposite…it makes your life much more difficult in all three areas – emotionally, physically and mentally.

-> Be open and willing to rediscover your strength, that you didn’t even know you had.  Be willing to let go of the weight that is weighing you down both mentally and physically.
 
So, that’s a wrap for today’s show. 

I hope that I have inspired you to grow.

And…in case you haven’t heard it yet today, let me be the first to tell you…

You are the most amazing human, and your potential is limitless.  I believe in you 100%. Now, go out there and show the world what you are truly made of.
Til next time,

Xoxo Lisa
 

Ditch the Excuses and Complaining in Your Life

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, MindsetPosted on No Comments

In today’s episode of the Inspiration2Grow podcast we are exploring ways to stop the most important thing that is likely holding you back – the excuses and complaints your mind thinks up.

Hey, everyone, welcome back to the show.  How are you doing today?  We are well into what some people think of as the busiest time of the year.  For many it is stressful, but I prefer to look at December as a reflective month.  It’s the time when I look back on the past 11 months and reflect on all that I have accomplished and perhaps some goals I haven’t achieved YET.

So, let me give you a moment to reflect on 2022…  What have you done/accomplished/achieved over the course of the 11+ months with your life?

Has it been a beautifully transformative year for you?

Has it presented challenges you have overcome?

Have you made the most of this one precious life you are living?

If you feel like you have fallen short of the mark or short of your expectations for 2022, what happens then?  Do you make excuses, or do you start complaining about your situation? 

I have a hunch the answer is yes for most people.  You see, our brains LOVE to complain and come up with excuses as to why we can’t do things we want to.
Complaining is a huge problem for us.  And, the fact that our brains love to constantly complain doesn’t help the situation for us at all.  Have you ever observed or taken note of how often you complain about things that take place in your everyday life?  I bet you haven’t.
 
Today I am challenging you to take what I have to say to heart and consider flipping the script on your complaining.

Let me first explain how this complaining habit plays our in our heads.  Your brain is always looking for problems because it is a problem solver.  That means, your brain is constantly looking for something to complain about.  We follow our brain’s lead and look at all the things that are going wrong – this is neither useful in the giving circumstance nor a pleasant mindset to have.

So, the first thing we have to do is become really intentional about how you look at things which are going right in your life instead of dwelling or wasting time thinking about all the things that are going wrong.  Trust me, you will immediately feel so much better.  This could also propel you forward to take more action on the things that are going well.

If you tend to complain about everything, that’s when you feel terribly stuck.  That’s when you feel like there is no forward momentum, no moving the needle forward. 

-> You’re not taking the action you know you should or that you want to.
-> You’re not getting up early to get a head start on your day.
-> You’re not eating the right foods that fuel your body and give you the necessary energy.
-> You’re not exercising or finding time for physical activity.
-> You’re not building health relationships the way you intend to.
-> You’re not managing your finances like you know you should be.
-> You’re not showing up as your best possible self to the world around you.
-> YOU ARE STUCK because of your complaining.

Remember, your life is created by the decisions you make on a daily basis.  You truly CAN take control of your life if you simply accept this fact:    EVENT  +  RESPONSE  =  OUTCOME.  It’s as simple as that!

Complaining is normal and we all catch ourselves doing it.  I could find a myriad of things to complain about in my life, but I have made a conscious decision not to.  Instead, I focus on all the good things.  Let me give you some examples:

~ I used to complain about all the pain I was in and that my body just wouldn’t and couldn’t do all the things I wanted from it.  Now, ->  I am grateful that my body carries me through my swim and gym workouts. 

~ I used to complain about how much work I had.  Now, ->  I flip the script and say to myself, “Wow, it’s amazing that you are able to help so many people.  You are able to impact so many lives with your work.”

There’s nothing wrong with us if/when we complain.  It is all part of the human experience.  However, I challenge you to create a slightly better mindset and set of thoughts when you feel a complaint arising in your head.

If we want to improve our lives, we need to get stronger.  If we want to improve ourselves, then we have to start paying attention to our complaining habits – whether they are loud or quiet whispers in our heads.

Pay attention to the complaints.  Start becoming curious about them.  Notice when you voice a complaint and just stop it.  Be aware of this habit and shut it down before you say it next time.

You can train your brain to focus on things within your control each day.  Remain steadfast and focused and aware.  Take it hour-by-hour or day-by-day.  Slowly but surely retrain your brain to stop thinking of all the things that might happen or go wrong.

Switch your thinking to situations you have control over.  Focus on:  things you love doing, things that are going well for you right now, your goals, something you can take action on today, focus on the small wins you have experienced lately.

Food for thought here…

Why complain, when you have the ability to choose?  Living life effectively and on your terms involves personal responsibility.  YOU are responsible for YOU, your choices AND your responses to situations.

So, as of today, right now, immediately, stop the complaining!  Take charge of your thoughts and accept responsibility for your situation.  Only you can alter it. 
I really want you to understand that you may not be able to change the EVENTS in your life, however, you can change your response.  That it something you have control over.

And, remember, it’s not the event itself that controls you, it’s your response to the circumstance.  It’s your choice how you respond to the event.

It’s December and we are undoubtedly going to be around family over the holidays.  This could potentially present some situations where family or friends begin complaining about something.  There seems to be a lot of criticize, tear apart and complain about in the world around us currently.  But here’s the thing, YOU can choose to take part in this conversation OR you can remove yourself from the situation OR you can choose to put a positive spin on the conversation by offering a more pleasant, positive outlook.  Do not let yourself get involved and invested in negative talk.  It’s not useful or helpful for anybody to complain about situations, events, things out of their control.  Be the change that needs to happen and feel darn good about it!

Let’s move on to the sneaky excuses your brain offers you that potentially hold you back from taking action on your goals.

·         I’m too old to do this.
·         I’m too tired, maybe later. 
·         I’m not good enough.
·         I don’t know how.
·         And so on…

Our wonderful brains make up all kinds of excuses on repeat that we are in some ways immune to them.  They are often so subtle, yet they hold us back – this is why we feel so stuck.

The truth is… deep down inside most of us know that we CAN do the thing (whatever that looks like for you – fitness, work or relationship-related goals).  The truth is, we know IF we have 100% and put in 100% effort, in return, we would get 100% back.  And, deep down, most of us know the BIGGEST think keeping us from our goals are the absolute BS excuses our brain comes up with.

It’s time, high time in fact, to take charge and reclaim your power within.

No one is actually making you do anything that you don’t want to do.

You have to realize or become aware that’s a choice you are making OR a story you are choosing to believe.

Excuses such as: having no time, no motivation, no energy, no strategy of how to move forward, or my children keep me too busy, etc.

I’m sure you know exactly what I’m talking about because it happens to ALL of us.  But, we have to be bigger than our excuses.  Don’t allow them to rule you and your decision making.

I’ll give you a real example from my life and this just happened yesterday by the way…

I was ready to leave the house for my lane swimming session.  My husband and I usually go 5 – 6 times a week.  But yesterday I was going alone because my husband was busy.  So, I got ready as usual, put my backpack full of swim equipment into the car and started to back out of the driveway.  Suddenly, excuses started to fill my mind.  Thoughts such as:  stay home with your sick dog (Charlotte was sick, yes, but well enough for me to leave her for one hour), you’re feeling good so no need for swim training today, take a day off – is what my mind was saying.  After shaking off those two excuses, I kept driving.

At the next stop lights, my mind was telling me to turn around and head back home because of so many reasons and ultimately trying to talk me out of going to my swim session.  I continued.  YOU have to be bigger and better than your own excuses! We are faced with these mental challenges every day.

So, I arrived at the pool, got my favourite lane, started to swim and then my mind was telling me to quit after 30 minutes saying, “You’ve done enough for today.”  “Don’t overdo it.”  But, I kept pushing myself. Pushing those sneaky thoughts and excuses away.  Focusing on the activity itself.  Staying true to my goal.  Not letting myself be talked out of finishing my swim session. IF YOU don’t push yourself, no one else will.

In the end, it was the most amazing swim training I have ever had.  I set my personal best in the pool yesterday.  I had never been able to swim more than 1.5 km in an hour.  But yesterday I managed to swim 75 lengths for a total of 1,875 meters.  I was thrilled with my accomplishment. 

“Hold yourself responsible for a higher standard than anyone else expects of you.  Never allow excuses keep you from reaching this high standard.  Always be bigger than your excuses.”

What excuses are holding you back?  Flip the script and ask yourself, “What can I do to improve?”

Well, let’s just take a good, hard look at the situation…

* No one forces you to drink too much coffee, wine or consume too much sugar.  Start by cutting out that extra cup of java or wine this season.  Cut back on the sugar and perhaps replace it with something healthier.  Take small steps at first and love yourself for doing it.

* Your lack of exercise begins with YOU and nobody else.  Start by taking a simple walk around the neighbour each day and build on that beneficial habit.

* Skipping means and choosing snacks you know you shouldn’t be eating, is your decision.  Take responsibility for your actions and choices, today.  It really doesn’t take much effort to prepare ‘easy-to-take-along’ snacks which are nutritional.  Start by cutting up an apple and adding a few almonds as a snack or pack a hard-boiled egg with a few cherry tomatoes to munch on when your feel hungry.  Put in the effort instead of making excuses!

* Not drinking enough water is nobody else’s fault.  I hate to say it like this, but it’s true.  Start the day by filling a few glasses or water bottles and set them or take them with you for easy access.  Always try to take 10 big gulps from your glass instead of gently sipping.  I like to add cut up cucumber and a bit of lemon to my water for a refreshing taste.

* Poor time management often comes when people spend/waste too much time scrolling on your phone taking a look at everyone else’s life or consuming too much TV.

* Blaming others for the situation you find yourself in is NOT taking responsibility for your life.

The time has come to take a good hard look at yourself and stop blaming, complaining and making excuses about why you can’t get ahead, move forward, reach your goals, improve yourself, show up for yourself.  Be honest about what you need to take responsibility for!  Nobody can change that except YOU and you have to OWN it.

Then it’s time to get excited.  Once you choose to improve and accept the responsibility of your life as your own, you can make a conscious decision to change things and move forward toward the results you want.

Make it your rule or mission from now on:

No more blaming.
No more excuses.
No more complaining.

Your new mantra is:  “I take 100% responsibility for my life.  Where I find myself now is due to my choices, and mine alone.  But, where I will be in the future is also up to me and my choices as well.”

Ultimately, it’s up to you to fix you!

And, that’s a wrap for today, friends.

In case you haven’t heard it yet today, let me be the first to tell you…
You’re amazing; you’re beautiful and capable.  I believe in you 100%.  Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,
Xoxo Lisa




 




Crush Your Comfort Zone with a Misogi Challenge

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, MindsetPosted on No Comments

In today’s episode of the Inspiration2Grow podcast, I would like to introduce you to the concept of the Misogi challenge Itzler style.

But first, let me ask you a question…

What’s one thing you did in 2022 that was memorable, life-changing perhaps and took you far out of your comfort zone?

Some of you may know Jesse Itzler and some may not.  I have been following him on IG now for a few years and this guy does some amazing things.  He is a prime example of living life to the fullest.  He lives and breathes wellness practices such as:  fruit til noon, sauna sessions followed by cold plunging, Wim Hof breathing, extreme athletic pursuits involving biking, running, and swimming.

Jesse also happens to be Sara Blakley’s husband.  But he doesn’t stand in the shadow of his ultra-successful wife.  He is a serial entrepreneur, highly sought-after speaker, former rapper, author of several books, coach and calendar creator.  You name it, Jesse has undoubtedly done it.

His resume of accomplishments is quite impressive and his vibrant personality is so infectious.  I think the two words – limitless & unstoppable – best describe Jesse’s attitude toward goals, both of a personal and professional nature.

So, I like to see what he is up to on IG from time to time.  A while back, I noticed he was talking about a thing called “the Misogi Challenge”.  I had never heard of this before so I started to look into it.  However, in fine Jesse-style, he adapted the original Japanese version to reflect a personal goal or challenge.

Basically, it goes like this…

If you commit to the Misogi challenge, you choose ONE big event or goal that you would like to achieve in the year.  And, by big, I really mean a big, audacious goal.  Jesse’s version is designed to help us uncover what we’re capable of as individuals and to tap into possibilities we don’t see in the moment.  Once we complete the challenge, it’s a reminder that we are stronger than we believe and that more is possible that we can imagine.

Jesse talks about the challenge as, “The notion around the misogi is you do something so hard one time a year that it has an impact the other 364 days of the year. Put one big thing on the calendar that scares you, that you never thought you could do, and go out and do it.”

In other words, once a year, do something memorable.  Create your own milestone events!

If you do some research on the concept of misogi, you’ll find out that it began as a yearly Japanese purification process for body and mind. However, Jess Itzler’s version is slightly different.  It’s not connected to a spiritual experience. 

Essentially, the Misogi challenge is meant for us to experience life-changing events that provide us with memories and meaning in our lives.  Something to look back on and remember. 

Another concept Jesse talks frequently talks about is the fact that ‘tomorrow’ is not promised.  So, instead of planning out lives 5, 10 or 20 years out from now, we should adopt the mentality that life is short and valuable.  It needs to be lived to the fullest now, not in 10 years down the road.

Personally, I haven’t nailed down my Misogi for 2023 yet, but I have some ideas for sure.  I hope you consider doing the Misogi challenge for yourself and I would like to give you some helpful tips on how to make your decision…

1.        Misogi should push your personal limits.  Your own Misogi goal should be designed for a 50/50 chance of success.  That means it shouldn’t be too easy!  There needs to be a sense of adventure and risk involved.  Keep in mind – you may not succeed.  The whole premise is to stretch yourself to tap into something you didn’t know you were even capable of.

2.       Misogi should scare you a bit.  Your misogi goal should create fear and discomfort for you, and it should rattle your nerves a bit.  A slight feeling of unease and anxiety needs to be present, otherwise you aren’t truly pushing your limits.

3.       Misogi is for YOU, not anyone else. The idea here is to learn something about yourself and your limits. That means it is your challenge, and the experience is very private regardless whether you do it alone or within a group setting.

The Takeaway –

Think back over your past 5 – 10 years.  What memories can you associate with specific years?  Were there moments when you pushed your limits?  Stretching yourself and allowing yourself to be uncomfortable is a great way to grow as a person.  Consider ONE thing you could do in the coming new year that would make it memorable.  Learn a new language, run a marathon, climb a mountain, write a book, start a business… Whatever it is that you choose, get ultra-focused on the goal and start planning the steps to completion. 

Take the risk and crush your comfort zone in 2023.

Thanks for listening and I hope to have inspired you to grow.

And, in case you haven’t heard it yet today, let me be the first to tell you…

You are an amazing human being with so much potential.  I believe in you.  Now, go out there and show the world what you are made of.

Til next time,
 
Xoxo Lisa
 
 
 
 

Mindset of Sprinkles’ Founder Candace Nelson

by Lisa OberbichlerConfidence, Goals, Habits, MindsetPosted on No Comments

In today’s episode of the Inspiration2Grow podcast, you’re in for a real treat. Pun intended and you’ll discover why shortly.

I love following and diving into the success stories of remarkable women, who have achieved paramount success in business, life and the field of sports because there are many lessons to be learned from these women. And, something they all have in common and share openly in interviews they give is – mindset.  They wouldn’t be where they are today without a solid mindset that helped them through many tough situations, challenging decisions they had to make, setbacks they experienced, the nay-sayers, their failures along the road, their own self-doubt and self-sabotage.  They all attribute their success to a rock solid mindset that was developed over time.

In previous episodes, I featured the mindset of billionaire and founder of Spanx, Sara Blakley.  This was episode #12 by the way.  She was brought up to have a different view of failure, which helped her immensely in her early years of creating the brand of flattering undergarments for women that we all know and adore, Spanx. 

The other sports icon I have talked about was Serena Williams in episode #8.  This tennis legend had to adopt a “think bigger” attitude to overcome a hurdle in her career.  She was and still is a great example of how to stand tall and show up for yourself as the winner you want to be.

Be sure to check out these two episodes for lots of tangible mindset hacks that you too can implement for more personal growth.

BUT, today we are talking about the female founder of a business everyone thought was completely insane. This amazing woman is Candace Nelson – whose journey into entrepreneurship is an interesting one to say the least. It took an enormous amount of courage and conviction to follow her dream of opening the world’s first ever cupcake bakery in SoCal during the height of the low carb craze. 

Just imagine the journey of going from an investment banker in California to attending pastry school.  It was a complete 180-degree pivot in careers, but this passion and purpose-led woman wanted to fuel her soul by making something tangible people would enjoy.  She soon discovered that cupcakes needed a makeover and she decided that she was the one who was going to do it. 

After many months of developing her recipes, creating her brand, and amassing a social media following, she opened the first ever only cupcake bakery in California.  The success came quickly once word got out about how upscale, aspirational, and unique her cupcakes were. Candace knew she was on to something big when Tyra Banks ordered her signature cupcakes for her birthday bash and when she was invited to appear on the Oprah Winfrey show.

The rest is history for this Netflix star (Sugar Rush and Food Network’s judge on Cupcake Wars are two of the shows she starred in), serial entrepreneur and serial author, who has two books under her belt – the first one entitled “The Sprinkles Baking Book” including 100 cupcake recipes, and the other one entitled “Sweet Success”- a simple recipe to turn your passion into profit. With this book, Candace wants to inspire people to become entrepreneurs while demystifying entrepreneurship and offering a proven roadmap for budding entrepreneurs.

Her and her husband, who both put their hearts and souls into their bakery business “Sprinkles”, went on to scale to 11 locations across the United States.  It was a tough go at first with countless gruelling, exhausting days, sleeping on the bakery floors at night, but she always makes a point of saying that her business was founded with a strong sense of purpose and joy.

If you’ve ever heard Candace Nelson speak about her personal growth, you already know that she is a very charismatic person.  She is open and honest about her journey and offers some refreshingly new takes on the mindset you need to have in order to grow as a person – both in life and business.

In fact, she claims her secret ingredient to the success she has experienced thus far is MINDSET.

So, let’s sprinkle in some of her secret ingredient mindset tips into today’s episode…

1.)    Your mindset muscle can and should be exercised daily.  We are constantly feeding ourselves thoughts which in turn become our reality.  Negative thoughts weigh you down and throughout the course of the day, most people have too many negative thoughts.  So, we have to work on flexing and developing our mindset muscles to shift from negative to positive.  You hear me say all the time – flip the script.  Go from… I can’t -> I will give it my best shot.

2.)    Start thinking in terms of “What if….?” Release yourself from the role you think you should be filling and instead, view the world from a perspective of “What might be…?” and “What if…?” Believe in yourself and your potential more and try new things.  Take chances and make use of opportunities that come your way.

3.)    Craft your identity by pursuing many things.  Be open and willing to pivot and reinvent yourself at any point in life. Don’t remain stuck in one place and wondering what could have been or regretting not taking the chance.

4.)    Have a vision of where you’re going, BUT be nimble with the plan.  It is imperative to keep your focus and not to take your eye off the ball.  Eliminate distractions and don’t fall victim to ‘shiny object syndrome’.

5.)    Bet on your dreams. This one is pretty self explanatory.  Bet on yourself and go after your dreams, because no one else is going to do it for you.  You can’t outsource it, you can’t delegate it, you can’t hire anyone to do this for you. 

6.)    Think of yourself as a multi-faceted person (because you are) and remind yourself constantly, that – I am going to show up in the world the way I want to. Explore all the avenues you would like to go down. 

7.)    Inject joy, fun, surprise and meaning into the everyday.  Look inward and ask yourself what truly lights you up.  Be fuelled by passion and enjoyment – every day of your life.

8.)    Have a cheerleader by your side.  Candace had her husband, who told her that he believed wholeheartedly in her dream of opening a cupcake bakery even though people close to her as well as potential investors told her “This will never work.”  Find that special person who will say support your dreams with these simple words, “I believe in you.”

9.)    Don’t care what anyone else thinks about you or your decisions.  Listen to your gut and release yourself from the opinions of others.

10.) Learn to get back up when there are setbacks.  Dust yourself off and continue moving forward. This is an important part of the mindset piece – becoming resilient and confronting fear of failure.

11.) Don’t fall victim to imposter syndrome.  If you feel like a fraud or that you don’t belong ‘in the room’, this is what people refer to as ‘imposter syndrome’ and it holds many women back from going after what they truly want in life and business.  I believe we all suffer from it, and it doesn’t really go away, but we need to know how to deal with it when it arises.  Two things to keep in mind when you feel like an imposter:

-> Remember you are not alone in feeling this way.
-> Feel the fear and do it anyway.

These are two essential building blocks to confidence. When you are scared of something but go after it and achieve it, you build up your confidence situation by situation.
 
A quote be Candace Nelson, “Mindset is key and really is the jumping-off point to any sort of big goal.” And,  I couldn’t agree more.

I will end today’s show as I always do…
In case you haven’t heard it yet today, let me be the first one to tell you…

You are an amazing human being with so much potential.  I believe in you wholeheartedly.  Now, go out and show the world what you are made of.

I hope to have inspired you to grow.

Til next time,
Xoxo Lisa
 
 

Reframing Limiting Beliefs Around Health & Exercise

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, MindsetPosted on No Comments

LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/RYZGZHLQvwb

In today’s episode of the Inspiration2grow podcast, I am talking about some common limiting beliefs around making health and fitness changes and how we can powerfully reframe them.  I am also opening up on how fitness has given me new life.

This past weekend was my birthday and I was very lucky to celebrate it with friends on their catamaran near the island of Grenada.  It was epic and will go down as one of the more memorable ones, for sure.
 
But, I got thinking about my birthday and all that I am grateful for and a very strong message came through to me.  One that I would like to talk about today and hopefully inspire you to make some changes like the ones I did.

I would like to preface this personal story by saying that I have always led a very active lifestyle:  hiking, biking, dressage riding and competing, I love going to the gym, skiing in Austria, power walking, etc.  I thrived and kept myself in good physical condition through sports of all kinds.  However…

Things in my life started to go downhill about 6 or 7 years ago.  While our businesses – mine and my husband’s – were thriving and growing by leaps and bounds, my health was suffering.  I found myself in a downward spiral and couldn’t seem to get my act together.
 
Then one day when I was on a power walk with some ladies, I experienced the most excruciating pain on my left side, in my groin and down my leg.  Initially, I thought I had pulled something but after some rest, the situation got worse.  During the next few months, my left leg started giving out on me – suddenly and with no warning signs or sharp painful sensations.  I didn’t feel comfortable carry around breakables anymore for fear of crumbling to the ground and shattering things.

After a visit to my doctor and months waiting to have an MRI, he told me a needed a new hip.  I was speechless, not expecting this diagnosis at the age of 50.  He added that an operation wouldn’t even be considered until I turned 60.  So, I asked him what I was supposed to do in the meantime.  I received the standard answer from doctors in Canada – do whatever feels good and take pain meds to get through the painful times.  What?  That’s all you’ve got for me.  I very quickly realized that I had to do my research and find ways of helping myself to endure the next 10 years.

I made some significant changes to my nutrition, trying to eat more plant-based meals and to stay away from inflammation-inducing foods.  I threw away all my shoes and replaced them with footwear that offered suitable support.  I tried to stay active – by that I mean walking my dog and hiking on weekends but walking on paved roads aggravated my situation a lot.  My husband was the one to give me a really good tip – take smaller strides.  This proved to be very helpful and allowed me to enjoy my dog walks a bit more.

The years progressed and I made mild attempts at starting a workout routine but every time I did, my body rebelled in the most ferocious way. My mind was willing to work out, but my body wasn’t. Pain was a condition I learned to live with.  I started to gain weight because of my lack of exercise, and I started to indulge a bit too much in comfort food to cheer me up and dampen my depressive feelings.  I could barely move, I couldn’t exercise or remain active, I could only work in my office, at my desk and enjoy food.  The downward spiral just became worse.

Then, during Covid, my body deteriorated even more.  Now, I had pain generating from my lower back and it was so bad I couldn’t find any position that was comfortable.  Even sleeping eluded me and this made me very irritable. 

The painful sensations from my back started to affect my ‘good’ side.  Within months, I couldn’t get dressed by myself, lost my balance because my right side was numb and I was slipping more and more into a very depressive state.  I hated my body.  The only way I could make it through the day was with painkillers and the only way I could sleep was with sleeping pills.  This situation unsettled me a lot as I am not one to rely on medication to simply get through the day.

I was very concerned and asked my doctor for diagnostics.  Xrays showed that I needed both hips replaced and that there were some issues affecting my lower back, but nothing definite was established.  The only treatment I was suggested was:  more medication and physio therapy.  By now, my stomach was rebelling due to all the various meds I had to take. 

Needless to say, I was a mess – both mentally and physically – because I felt like I was living in someone else’s body.  Surely mine wouldn’t be so full of pain and immobility.  It was very hard to accept that I couldn’t participate in all the activities I had once enjoyed so much.

Finally, after insisting on an MRI, I found out the there were serious issues in my lower back that would likely require surgery if physio hadn’t helped so far.  I also met with an orthopedic surgeon who told me both hips should be replaced as soon as possible. 

I couldn’t believe it.  I was looking at 3 surgeries if I wanted to have any relief and get back to a normal, mildly active lifestyle again.  This really took the wind out of my sails.

In the meantime, my husband and I had gone through some pretty significant changes in our lives.  We decided to sell our home and move into a smaller house closer to the hospital for me and my pending surgeries.  We both left our jobs – my husband retired and I sold my business.

At this time, I found myself faced with two choices – stay sedentary on the couch in pain OR be active in pain.  I chose the later and I am so happy I did.
I had reached such a low point and the surgeon told me – do whatever you want, your hips can’t get any worse than they are now.  So, that’s exactly what I did.

Having moved to a new town full of fitness possibilities, I started swimming and attending aquafit classes.  I also took out a gym membership and began exercising. My bike and I got out to explore our new area and I even signed up for a 30 km bike race.  It was painful at first, but I did everything with caution and modifications.  Soon I started to feel less pain and I found my mobility to be a bit better.

I had seen my orthopedic surgeon in April, then again in July and the last visit was in October.  At the initial visit I could barely walk into his office.  By October’s visit, I could almost run the hallways of the hospital and at that visit I convinced him to let me wait indefinitely on scheduling the surgeries for my hips.  He was astonished at how well  I could move and the fact that I didn’t need any medication to get me through the day any longer.

What did I do to help myself?  I advocated for myself and no longer listened to what health professionals were telling me to do, namely avoid pain and get through with pain meds.

I started to exercise religiously, concentrated on shredded a few pounds and adapted my nutrition to be even healthier than it was before.

Exercising gave me back my life.

I feel born again with a completely new body.

I see this as the greatest birthday gift ever, and this is the message that came through to me as a podcast episode.
Give yourself the gift of exercise.

I want to make it very clear and add a disclaimer that I am by no means giving medical advice here.  If you find yourself in a similar situation, be sure to consult your medical professional.

So, today I feel better than ever; I go swimming every day; I attend spin classes; I lift weights at the gym 5 – 6 times each week; I follow a simple nutrition plan that I put together myself, which has helped me lose 10 + kilos to date; I have eliminated alcohol, sugar, white flour, fried and processed foods from my diet.
But the real needle-mover for me was undoubtedly – exercising.

Movement is medicine.

So, you’ve heard my story of going from pain and immobility to thriving and enjoying life more-or-less pain free.  Exercise done consistently made all the difference; it restored my health and helped me love my body again.

I really want to drive the point home here that exercising should be part of everybody’s day.  It should be a non-negotiable.  But far too often, I hear women express their limiting beliefs around getting fit and working out.

I’d like to address these limiting beliefs and help your reframe them.

The first and probably most common belief regarding making fitness and health-related changes is …

“I don’t have the time to meal-prep and stick to an exercise routine.”

Here’s a powerful reframe: You have to see fitness and health as core components of routine self-maintenance, like putting gas in your car.  Then the game changes.  Your car cannot run without gas, can it?  So, think of health and fitness as something that increases your brainpower, energy levels and creativity.  Then they become a priority!  Own the change you want to make and lock it in as a non-negotiable to your day’s schedule.

The R.O.I. (return on investment) from exercising is immense.  Look at my example – it gave my life back and enabled me to have an active lifestyle again.  That’s priceless, if you ask me.

Maintaining and improving your health and fitness level must become a priority.  Use it or lose it.

How to find time?  Track how much time is spent on the various activities throughout your day.  Then evaluate which tasks can be re-ordered, batched, eliminated, or delegated.  Schedule in your fitness and health-related tasks as me-time tiger-time and fiercely adhere to your plan.  See it like a meeting with yourself.

You have to view health and fitness as high-ranking priorities that help you in all other areas of your life.  By reframing how you look at these things, it will become a consistent item on your schedule no matter how busy your days get.

The second limiting belief is that because your previous efforts at a healthy, fit lifestyle did not work there is no use even trying again.

Your powerful reframe:  All my past experiences and attempts were merely opportunities to collect data and these will make me more powerful at devising my new health and fitness strategy going forward.  You could say to yourself, “I use past experiences to guide me, but they don’t define me.”

Having tried approaches and workouts that didn’t work in the past does not reflect on your worthiness or your ability to try a new approach.  It is likely the case that methods used in the past were not adapted to your needs and that a brand new approach (after the limiting beliefs are addressed) may work much better. 

Keep in mind…a one-size-fits-all approach to fitness and health generally doesn’t work for most people. 

The third and final limiting belief that I am going to address today is that people don’t know where to start.

Your reframe here is:  When you actually begin, later or not at all, will not offer any solutions to the problem of not knowing where to start.  The internet and bookstores have tons of fitness plans, workouts, diets and approaches to choose from.  Your new line of thought could be, “There are abundant options out there to choose from; however, I can find a way that resonates with me and my dietary needs.”

Before starting a diet, you should consult your medical professional and seek guidance from a nutritionist.  I don’t want to recommend any specific diet plan or workout.

I know what works for me, but…

Everyone’s physical condition is different, everyone’s goals are different.  Your best bet is to do your research well and rely on qualified professionals to advise you best.

Any long-term and lasting changes you want to implement and maintain around health and fitness will only work or truly stick after your limiting beliefs are addressed and when you have the right strategies in place to support diet and exercise routines.

I truly hope to have inspired you to get your health back by exercising regularly. 

It can start by just putting on your running shoes and going for a walk each day.  Just do it!

Thanks for tuning in and getting inspired.

In case you haven’t heard it yet today, let me be the first to tell you…

You are amazing, capable and so full of potential.  I believe in you.  Now, go out there and show the world what you are made of.  

Til next time,

Lisa
xoxo

Developing Self-Awareness

by Lisa OberbichlerConfidence, Goals, Habits, MindsetPosted on No Comments

LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/RkyOLMmQvwb

In today’s episode of the Inspiration2Grow podcast I am going to talk about creating more self-awareness, an important skill that we can cultivate to help us progress on our personal development journey, and we could all use a little more of it sometimes.

This will be a slightly shorter episode but actionable and insightful as always, I hope.

Adam Grant, a leading authority on self-awareness, TED X speaker, NYT best-selling author or well-regarded psychologist wrote, “It’s a sign of wisdom to avoid believing every thought that enters your mind.  It’s a mark of emotional intelligence to avoid internalizing every feeling that enters your heart.”

Self-awareness is a rather abstract concept but yet everyone who hears the term would likely think is means to be aware … of yourself.

But what does it actually mean?

Self-awareness is a skill that all of us should work on and learn – not just children, but adults too.  It is the ability to tune in to your own feelings, thoughts and actions.  When people are self-aware, they understand their strengths as well as challenges, and they know what helps them thrive.

For many though, there is quite a bit of fear around becoming self-aware because they are afraid of being vulnerable.  They worry that others will judge or even reject them, which keeps them from exploring their feelings, thoughts and behaviours.

People can learn to practice more self-awareness by objectively observing their feelings, senses, desires and actions.  When negative emotions arise from the depths, notice them and learn from them, but don’t dwell on them.

Grant tweeted:  “To become more self-aware, don’t ask why you are the way you are because that often leads to rumination.  Instead, ask yourself what situations bring out the best and worst in you, and what you can do to improve.”

I love this way of looking at self-awareness because it has a strong element of growth mentality embedded in it.

So, ask yourself, what brings out the best and worst in you, and then think of ways to improve on those.

But going back to his quote, there are multiple lessons we can take from it.

1.        Wisdom = not believing every thought that enters your mind.
 
Every day, you are going to have a lot of thoughts (some studies suggest 6,000 plus)
 
BUT DID YOU KNOW…just because you think it, it doesn’t mean it has to be true?  Or that you have to act on it?
 
You might have heard me say this before in other episodes:  thoughts can just be thoughts.
 
A great way to start working on your self-awareness is to acknowledge your thoughts and understand where they come from (and why), but don’t let them run your life.
 
For example, you might think to yourself, “Ugh, why am I so bad at staying consistent with the gym and my workouts?”
 
A self-awareness PRO would recognize that this thought comes from a place of frustration and recent life stressors, validate the feelings, but also realize that thought doesn’t need to be true.  Then, work towards developing a more accurate depiction of that thought.
 
2.       Emotional Intelligence = avoiding the internalization of every feeling

Similar to your thoughts, just because you feel something, doesn’t mean it’s something to hold onto for the rest of your day (or life).

It’s okay to experience a feeling or emotional reaction without letting it bleed into everything else.

Self-awareness is the ability to monitor our inner and external world.  Our thoughts and feelings arise as signals.  Developing self-awareness allows us to keep from being swept away by those signals, and instead objectively and thoughtfully respond to them.

With some self-awareness superpower, you can feel it.  Sit with it. Unpack it. Then move on.

In my effort to keep each and every episode actionable, I’d like to end today’s talk with 3 ways to ramp up your self-awareness.

3 Pathways to becoming more self-aware:

a.       Start a ‘thought journal’ – increase your self-awareness by keeping track of thoughts that pop up in the form of an automatic reaction.  Make note of when it occurred, why or the underlying reasons and how it made you feel.  A common thread might be noticeable after a certain period of tracking.

b.       Start a mindfulness practice –  there are a variety of activities you can begin with, but be sure to choose ones you feel inspired by such as:  meditation or yoga.  When you practice mindfulness, you will see that your behaviour becomes more intentional and there will be an increase in self-awareness.

c.       Ask a good friend to clarify your strengths and weaknesses – having an outside perspective is helpful in gaining a clearer understanding of external self-awareness.
 
I hope consider putting some of these methods of gaining more self-awareness into practice. And, I truly hope to have inspired you to grow.

Til next time,

Lisa
xoxo