Maintaining a Beginner’s Mindset – How & Why This is Important

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

LISTEN TO EPISODE 124 HERE -> https://spotifyanchor-web.app.link/e/eUYa9NspRzb

When I first started dressage riding nearly 28 years ago now, I had absolutely zero previous experience with the skill.
 
I didn’t own a horse growing up and I wasn’t allowed to take riding lessons, so I had no reason to believe I would ever be even remotely decent at a difficult skill like riding, particularly because I started when I was an adult approaching her 30th birthday.

Similarly, when I first started scuba diving a few years ago, I was very sceptical about learning this skill. 

Both experiences started out as extremely humbling and frustrating. I can’t tell you just how many times that I wanted to quit, to tell myself and others that I wasn’t a “natural” at either skill and move on to something else.

After all, no one but me would really care if I quit.

So why didn’t I?

Because I know that maintaining a beginner’s mindset in at least one area of my life is the best way to continue growing and progressing as an athlete and person in all areas of my life.

WHY KEEPING A BEGINNER’S MINDSET IS SO IMPORTANT

There’s no question that feeling like a beginner at something is a frustrating and often humbling experience. So why not just stick with the things you’re already good at?

Keeping a beginner’s mindset is helpful for lots of great reasons:
·         It helps you keep making progress. If you’re always staying open, curious, and looking for ways to improve, you’ll keep finding ways to make progress and avoid plateaus, no matter how advanced you get.
·         It helps you relate to others at different points in their fitness journeys. Remember when you couldn’t do a push up, pull up, or even a few burpees in a row without getting winded? I sure do.
 
Maintaining a beginner’s mindset helps you relate to others at different points in their own fitness journeys so you can help, inspire, or teach what you’ve learned in a non-judgmental manner.
·         It helps stave off boredom. If you already think you know everything about a particular skill or activity, you’re bound to get bored and want to move on to the next thing. Keeping a beginner’s mindset and always looking for new ways to challenge yourself within that skill will keep it endlessly interesting.
 
Continuously putting yourself through new challenging situations and pushing yourself out of your comfort zone is the best way to keep growing and progressing, not only in fitness, but also in your personal and professional life.

LEARN FROM COACHES, TEACHERS, AND OTHER EXPERTS

Always seeking out new learning opportunities from other people more experienced than you is one of the best things you can do to keep making progress.
Unless you are the absolute best in the world in one area (which is unlikely to be the case, no matter how good you are), you can always learn something from others, as long as you stay open minded. And getting the chance to work with someone better and more experienced than you is one of the best opportunities you’ll ever have to grow and improve.

If you can’t work with someone directly (due to lack of money or access), one of the best things you can do is to find books written by experts on the subject.
This is how I’ve done much of my own learning and growing when I can’t work with the expert directly, and those countless hours of reading have been absolutely invaluable for me.

Read everything you can from people more knowledgeable than you, constantly seek out new learning opportunities, and you’ll improve by leaps and bounds.
This can be applied to anything in life that you’d like to take up and become better at:
For example -> photography, painting, creative writing, just to name a few.

TRY SOMETHING COMPLETELY NEW 

One of the best ways to stay humble and curious in any area of your life is to try something you really are a total beginner at.
When I started spinning seriously last year, I’m not going to lie, it was extremely humbling.
Although I went into this particular fitness activity already fairly fit and strong (strength training workouts work, you guys!), I quickly learned that my stamina needed a lot of work as well as other areas to make it through the tougher spin classes.
Having that beginner perspective not only allowed me to appreciate how far I’ve come in my own fitness journey, but also helped me better relate to others who are at an earlier stage in their own journeys.
Trying something new can also spark more excitement in your training and might be the thing you need to get you out of a plateau or motivation funk.

TEACH WHAT YOU’VE LEARNED

Another great way to maintain a beginner’s mindset and keep a fresh perspective is to teach what you’ve learned to someone else.
Whether this means you’re teaching your child, niece or nephew to do squats or push ups, teaching will help you assume a beginner’s mindset by forcing you to break down the skill you’re trying to teach into manageable steps for beginners.
Another benefit of teaching is that it really forces you to look at every aspect of the skill so that you end up getting better as a result.

KEEP A FRESH PERSPECTIVE

If you really want to keep growing and improving, whether as an athlete, friend, entrepreneur, or even in your relationship, it’s imperative that you keep a beginner’s mindset throughout the process.
By seeking out new learning opportunities, trying new things, and teaching others what you’ve learned, you’ll be able to keep a fresh perspective and continue making progress for life.

“In the beginner’s mind, there are many possibilities, but in the expert’s there are few.” — Zen monk Shunryu Suzuki
 
My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

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

You are incredible, capable and your potential is limitless.  Never forget that 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.

Keep smiling and keep shining!
 
Have a super powerful day!
 
Til next time,

Lisa xoxo
 

How to Improve Your Self-Discipline When You Feel Lazy

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

LISTEN TO EPISODE 122 HERE -> https://spotifyanchor-web.app.link/e/eNTCF34qFzb

How to Have Self-discipline When You’re Feeling Lazy
 
Everyone thinks motivation is the key to getting things done. I’m sure you’ve searched the phrase, ‘How do I motivate myself?’ once or twice when you’re lacking the willpower to get anything done.

Without motivation, it’s hard to get started on anything. But when you can’t rely on motivation, you need to turn to self-discipline.

Self-discipline and consistency are so important, yet they’re so difficult to achieve. Perhaps it’s because we associate them with deprivation, mundanity, and absolutely zero fun. 

If you let distractions control your day and you only make decisions based on how you feel (aka unmotivated), you might never get where you want to be. 
It may be more fun to watch Netflix, but you need self-discipline to help you get through those moments when you lack motivation. In this post, I’m sharing some mindset shifts to help you realize you ARE disciplined, plus seven tips to help you improve your self-discipline even when you’re feeling lazy (coming from someone who’s a sloth by nature).

What Is Self-Discipline?

Self-discipline is the ability to pursue what you want despite temptations to abandon it.

Self-discipline involves doing something repeatedly until it becomes part of your routine and lifestyle. It also means avoiding things that you know you shouldn’t do/eat/say, etc.

Whether you think of it as something you do or something you refrain from doing, self-discipline is something many people associate with success. 

If you think of Olympic athletes, talent obviously contributes to their success, but it’s those who are the most disciplined who win the medals. People who keep their commitments to themselves and others are the ones who get ahead.

You might not think you have self-discipline, but we all have discipline in some way or another without even realizing it. If you’re always telling yourself that you have no self-discipline, it’s time to let that mindset go. It’s not a personality trait to suck at self-discipline, so I want you to stop using that as an excuse.

What Self-Discipline Looks Like

I never thought of myself as having good self-discipline until my mom mentioned it randomly one day. She said, “You’re pretty good at setting a routine for yourself and getting to work.” That was all I really needed to hear in order to change my mindset and see that I am capable of self-discipline.

I’m lazy by nature, but I am disciplined at certain things. We’re all that way really, but we get stuck because we think we need to be disciplined at everything. To change your mindset, recognize the areas of your life where you’re already disciplined.

For example, something I’ve been good at lately is exercising 6 times a week for at least 20 minutes per workout. It took a long time to be consistent with it (like….years), but I’m finally at the point where I do it without trying to talk myself out of it. 

Something I’ve not been disciplined with is the amount of time I spend on TikTok (yeah, I’m almost 30 but I caved and downloaded the app). I know these types of apps were designed to keep people on them for as long as possible, but I also have plenty of opportunities to stop scrolling…yet I don’t.

Knowing that I have self-discipline in certain areas of my life but not others reminds me that I’m human. It also reminds me that I can’t use a lack of self-discipline as an excuse to not follow through with my intentions.

Why Self-Discipline Is So Difficult (Yet So Important)

Consistency helps us to move the needle forward. If you have goals you want to achieve or habits you want to adopt, self-discipline helps you to be consistent with them. 

When motivation fails to inspire you, self-discipline is there to help you get it done anyway.

One of the reasons self-discipline is so difficult is because we view it as a negative thing. Self-discipline is often associated with deprivation, and who wants to willingly deprive themselves?

If you stick with the mindset that self-discipline equals deprivation, you might be holding yourself back. Instead, think of self-discipline in terms of consistently doing things because they’re important to you.

When you do things because you enjoy them and clearly see the benefits of doing them, you’re more likely to be consistent with them. Mark Manson says, “Any emotionally healthy approach to self-discipline must work with your emotions, rather than against them.”

You won’t be able to go to the gym consistently if you don’t enjoy it, so you have to find ways to make it enjoyable. Focus on creating discipline around the things that you find beneficial, not the things that you think you should do.

For example, I journal daily because I know it makes me feel good. There are still times when I don’t want to do it, but I always feel better after writing. This makes it easier to be disciplined with my daily writing habit.

You don’t have to deprive yourself of the things that you enjoy. Practicing discipline will make it easier to enjoy the things you want to do without feeling guilty about them.

7 Ways To Improve Your Self-Discipline

If you’ve been telling yourself you need to get better at self-discipline, here are 7 ways to work on it every single day (especially when you feel lazy or unmotivated):

1. Create enjoyable rituals
Little rituals and certain environments can help with self-discipline. I recently started dedicating time to writing blog posts on a daily basis. When it’s time to get started (usually around 9 or 10), I turn on my essential oil diffuser, make a cup of tea, and put on the cardigan that hangs on the back of my chair. This little ritual makes me feel like a real writer (lol) and it signals to my brain that it’s time to start writing.
Setting up this environment for myself tells me it’s time to write, and it makes the daily ritual a little more inviting. Routines and rituals help you to be consistent and help you stick to the commitments you’re trying to keep to yourself.

2. Clarify your priorities
When you’re clear on your priorities, it makes it easier to avoid decisions you’ll regret later. It also makes it easier to focus on one thing at a time. For example, if you need to get something done but a friend asks you to hang out, you have to decide whether it’s more beneficial to keep working or take a break for your friend.
It’s okay to let go of a rigid schedule and be spontaneous, but clear-set priorities will help if you do this often and keep feeling guilty about it. One way to do this is to ask yourself, “Will this make my life easier or harder in the future?”
 
3. Commit to consistency
If you have a hard time deciding how often you want to do something, try doing it every day or every weekday instead. I’ve found success when I do something every day (e.g. writing morning pages, working out, journaling, etc.) because my brain doesn’t have to make a decision about how often to do it. I know I need to get it done that day, so I create the time to do it.
You could also try Matt D’Avella’s two-day rule where he doesn’t go more than two days without working out (but apply it to whatever you’re wanting to do).

4. Keep track of your progress
If you want to do something every day, keep track of it with a habit tracker. The more you do something and physically see how much you’ve done it, the more likely you are to keep going. That’s how I was able to meditate for 76 days in a row in 2018. Seeing that I’d already done it for so many days in a row motivated me to keep going even when I didn’t feel like it.

5. Just get started
If you always leave things until the last minute, make things easier for yourself by committing to taking one step. Often we avoid tasks until the last minute because we think a) they’ll take forever b) it’ll take a lot of effort or c) we need to finish it all in one go.
I try to start tasks with the mindset that I don’t have to get them finished in one session. If I tell myself, “You only need to work on this for 25 minutes”, I’m more likely to start it before it’s due.

6. Remove temptations
If you’re prone to distractions, get them as far away as possible. My phone is a big temptation for me, so I make sure it’s out of sight when I’m working. If you’re not disciplined when it comes to food, keep temptations out of your pantry. When the temptation is too strong, ask yourself again, “Does this help or hurt my future self?”

7. Let yourself rest
Your day does not have to be filled to the brim with productive tasks. You need to give yourself downtime to reset and recharge. Otherwise, discipline won’t give you much of a life. If you’re having a particularly rough day, give yourself permission to take a break.
Sometimes all you need is a few moments to recuperate, but other times you need longer to recover. Be real with yourself about how much discomfort you’re willing to let disrupt your day.

What areas of your life are you disciplined in?
Think of one area of your life where you have discipline. How did you get there? How can you apply that to other areas of your life? Instead of telling yourself that you don’t have self-discipline, find a way to prove yourself wrong.

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

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

You are incredible, capable and your potential is limitless.  Never forget that 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.

Keep smiling and keep shining!
 
Have a super powerful day!
 
Til next time,
 
Lisa xoxo
 

 

 

Build Your Confidence: 7 Practical Ways to Help Improve Self-Esteem

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

LISTEN TO EPISODE 121 HERE -> https://spotifyanchor-web.app.link/e/HLP6zjvqFzb

Improving self-esteem is important for any personal success journey. It is about our positive self-image and a sense of self-worth, which can help us to feel more confident, resilient, and empowered.
 
You are worthy of love and respect, not because of what you do or what you have accomplished, but SIMPLY BECAUSE YOU EXIST.
 
HERE ARE 7 PRACTICAL WAYS THAT CAN HELP TO IMPROVE SELF-ESTEEM:
 
1. BE KIND TO YOURSELF
When you make mistakes or things don’t go as planned, don’t beat yourself up over it. Treat yourself the way you would treat your best friend in a similar situation. Talk to yourself like you do to your favourite baby! Use words that make you feel worthy and loved.
 
2. FOCUS ON YOUR STRENGTHS AND ACCOMPLISHMENTS
Have a list of 5 of them written down on your phone and read them for a quick positive boost any time you need it.
 
3. AVOID COMPARISON
It’s easy to compare yourself to others. Instead of focusing on what others are doing, concentrate on your own journey and progress. Everyone has their own unique path, gifts, talents, and challenges.
 
4. CELEBRATE YOUR PROGRESS
Reward yourself for your victories with things that make you feel loved, significant, and strong. Each time you set a new goal, also set a reward you get when you achieve this goal. Have fun with that!
 
5. TAKE CARE OF YOURSELF
Eating well, getting enough sleep, exercising, or doing activities that bring you joy and relaxation can help to make you feel better physically, which can also boost your self-esteem.
 
6. SPEND TIME WITH POSITIVE PEOPLE
Spend time with people who make you feel good about yourself and distance yourself from those who bring you down.
 
7. LAUGH MORE
Find a way to laugh at things that didn’t go well. As we grow older we grow more serious. A good laugh is like an instant vacation, they say. So take a laugh and enjoy life even more.
 
We are on Day 8 of the May Wellness Challenge taking place in the FB group Inspiration2grow for Female Goal Getters.  And, today’s challenge is to go on a laughter date. Reach out to someone who makes you laugh and arrange to get together with them – that’s the challenge of the day. Laughter, especially with people close to you, greatly increases your sense of well-being.
 
So, if you a new listener or haven’t joined the FB group yet, here is your official invite.  You can jump in and start your wellness challenge today or go back to Day 1 – your choice.  I am just thrilled to have you on the journey with us.
 
Never forget…
 
“Laughter is important, not only because it makes us happy, it also has actual health benefits. And that’s because laughter completely engages the body and releases the mind.” – Marjorie Pay Hinckley
 
Affirm: “I AM WHOLE AND COMPLETE JUST AS I AM. I DESERVE LOVE AND RESPECT.”
 
 
10 GREAT QUOTES FROM NATHANIEL BRANDEN’S BOOK “THE SIX PILLARS OF SELF-ESTEEM”
 
1. “Self-esteem is not a luxury; it is a profound spiritual need.”
2. “The reputation you have WITH YOURSELF – your self-esteem – is the single most important factor for a fulfilling life.”
3. “The level of our self-esteem has profound consequences for every aspect of our existence: how we operate in the workplace, how we deal with people, how high we are likely to rise, how much we are likely to achieve.”
4. “No one can grant you self-esteem; it is a gift that only YOU CAN GIVE YOURSELF.”
5. “The responsibility for self-esteem rests solely on YOUR shoulders.”
6. “The greater our self-esteem, the more WE TRUST OUR OWN JUDGMENT AND ABILITIES, and the less we look to others to tell us what to do.”
7. “The art of self-esteem is the art of being at ease with yourself AS YOU ARE, and not as you think you should be.”
8. “The greatest challenge in life is being yourself…in a world trying to make you like everyone else.”
9. “The task we must set for ourselves is not to feel secure, but to BE ABLE TO TOLERATE INSECURITY.”
 
10. “The challenge is not to be perfect, it is to BE WHOLE.”
 
Bonus#1
“Low self-esteem is like driving through life with your hand-break on.” – Maxwell Maltz
 
Bonus #2
“I was once afraid of people saying, ‘Who does she think she is?’ Now I have the courage to stand and say, ‘This is who I am.'” – Oprah Winfrey
 
My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

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

You are incredible, capable and your potential is limitless.  Never forget that 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.

Keep smiling and keep shining!
 
Have a super powerful day!
 
Til next time,

Lisa xoxo

Healthism & Weight Bias: Challenging the Status Quo – Raw & Real Talk with Jenifer Dunbar of Dunbar Fitness

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

LISTEN TO EPISODE 116 HERE -> https://spotifyanchor-web.app.link/e/aRpu7OM9kzb

In today’s episode of the Inspiration2grow podcast, I have Jenifer Dunbar as my guest. Jen has over 10 years of experience in the fitness industry. She is a certified Personal Trainer, Spin Instructor, Group Fitness Instructor, and Nutrition and Wellness Specialist. Her passion for fitness stems from wanting her clients to have a lifelong journey with wellness. This passion comes from changing peoples views on what fit looks like. Her motto is: “I’m not training to be skinny, I’m training for longevity.”

In our conversation today, we cover:

-> what is a fitness mindset
-> the concept of healthism and how it shows up in our everyday lives
-> how we can shift away from judging ourselves and others
-> the main causes of weight bias
-> what role the media plays in weight discrimination and how we can overcome it
-> effective strategies for reducing weight bias
-> and many more golden nuggets…

Connect with Jenifer Dunbar:

Email: dunbarfitness@gmail.com

OR Contact Lakeshore Recreation Center and ask for Jenifer Dunbar

Achieving Goals – How to Become a Finisher, Not Just a Starter

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

LISTEN TO EPISODE 115 HERE -> https://spotifyanchor-web.app.link/e/cxjYvJSfizb

Are you someone who starts a lot of different activities, but rarely finishes them?  Perhaps challenges arise or you face certain obstacles along the way?

According to a study that was conducted for the Dutch Ministry of Education, 32% of university students quit in their first year.

In the USA, college dropout rates indicate that up to 32.9% of undergraduates do not complete their degree program.

I still remember when I was in my first year of studying at the University of Innsbruck. After a few months, students started to drop out. They wanted to switch to different degrees. They thought another degree would make them happier.

1 in 3 that quits sounds very familiar to me. But quitting never popped up in my mind when I was studying.

One of the things I realized early on in my life is that education is not so much about what you learn (unless you want to be a lawyer, doctor, or in other specialized professions).

Education is about showing yourself and the world that you have the ability to finish what you start.

Showing up doesn’t require talent.

A few years ago an image went viral called “10 things that take zero talent.” I can’t recall what was on the list, but the idea was that most things in our careers and in our lives are about simply showing up and doing our best.

It’s a message I try to share all the time -> showing up is a HUGE part of the equation.

We tend to make life more complicated than it is. We assume we need the perfect degree, live in the right place, and get the best job, otherwise, we can’t succeed.

But this mentality will only set you up for failure. Regardless of a person’s ability, I think everyone can improve their life if they become someone who cares more about finishing than about starting the perfect thing.

When you want to get something done or achieve something — simply show up.

The mindset of a finisher

Everyone can start something new. Whether it’s pursuing a new degree, job, business, new hobby, a fitness routine or sport, you name it.

The difficult part is pushing through and making sure you don’t give up early. If you want to be a finisher, the key is to keep the following principles in mind:

Perseverance: Never give up because your goal is too hard. Don’t make your life harder by complaining about how hard things are.  Consistency, ambition, grit and self-discipline are the drivers that will support you when the going gets tough. 

Mindfulness: Always be in the present moment and avoid overthinking. The moment you start thinking about the future and why you’re doing what you’re doing, you’re lost. Too much thinking will drive you nuts. Analysis paralysis doesn’t help.

Balance: Never over-extend yourself to a point where you burn out. Work hard, but not too hard. Find that sweet spot of yourself in whatever it is that you are going after: profession, personal or health-related goals.

Planning: Create a perfectly thought-out plan that tells you what to do every day, week, and month. Also, think about what your ideal end result would look like. But don’t dwell on it too much; instead focus on the journey in achieving the end result.

Execution: To finish what you start, you need to be switched on every single day. You can’t waste your time. You can’t sit and think about esoteric life questions. You wake up and you go. Game on, blinders on, focus activated, in going after your goals.

It’s really not that complicated. We all have the ability to finish what we start. We just get in our own heads and sabotage ourselves. This is why daily execution is so important.

You have to give yourself such a detailed plan that you don’t even have the time to think.

Carl Jung: Look inside yourself

Carl Jung was a Swiss psychiatrist and psychotherapist who developed his own school of thought known as analytical psychology. 

He studied the human psyche, exploring topics such as the collective unconscious, archetypal symbols, and dream analysis. His philosophy focused on understanding the inner self and finding meaning in life through personal growth. 

He believed that by exploring our inner world, we could become our authentic selves so we can live fulfilling lives. Jung wrote:

“Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.” 

As you go through life, you will feel the pull towards certain pursuits. This is why Jung’s advice is so important.

How do you know whether you should actually finish something or quit?

The answers are always within yourself. If you’re pursuing a certain business idea, career, degree, or social activity, and you’re miserable, you don’t have to push yourself.

It requires self-awareness to understand your motives. As Jung said, never look outside for inspiration and answers. Let other people do what they want.

Let them post about their perfect lives on social media. Whether it’s true or not is none of your business. Your business is your own life.

Look inside yourself and be concerned with your own motives.

If you want to quit your endeavor, understand that it’s normal. As soon as life gets hard, every single person’s instinct screams “QUIT!”

The people who finish, the people who succeed — They also have that instinct. They just don’t listen to it. 

They listen to themselves. And their self is often saying: Finish what you started.

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

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

You are incredible, capable and your potential is limitless.  Never forget that 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,
Lisa  xoxo
 
 
 


 
 

Episode 114 – How Living Simply & Atomic Habits Work Perfectly Together

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

LISTEN TO EPISODE 114 HERE -> https://spotifyanchor-web.app.link/e/yLaODAFgbzb

Are you familiar with Atomic Habits?

This book by James Clear has sold over a million copies and for a good reason. In it, Clear explains how to put an end to bad behaviors and embrace better habits that’ll improve your life – with concise actionable steps you can take today.
 
It explains that you don’t have to totally overhaul everything, all at once, to make meaningful change. And, in fact, the all-or-nothing mentality is often unsuccessful.

Instead, Clear advocated for making small changes over time. Then, build on those changes as you go. These incremental adjustments can help you eventually achieve massive results. 

And if you’re on a mission to live more simply, the Atomic Habits strategy can help you get there.

In fact, simple living and Atomic Habits go hand in hand, complementing each other perfectly. Together, they can help you live a simpler, more meaningful, and more intentional life. 

What is simple living? 

Before we dive into how simple living and Atomic Habits pair so perfectly together, let’s take a step back and take a look at what simple living actually is. 

At its core, simple living is all about streamlining your life by eliminating clutter and needless distractions. It’s about finding joy in the little things, choosing to be content with what you have, and being intentional with your choices.

It’s a far departure from the consumer mentality that is constantly craving and acquiring more stuff. The focus is on keeping what you use and love and letting go of the excess while giving your attention to what matters most.

And while the shift to simple living can be challenging at times, those who adopt the lifestyle tend to embrace and enjoy it fully.

How do simple living and Atomic Habits work perfectly together? 

Now that you understand what simple living is, let’s look at how simple living and Atomic Habits work perfectly together.

1. Simple living and Atomic Habits encourage you to focus on your environment. 

One of the biggest ways that simple living and Atomic Habits work together? They both focus on the importance of your environment.

The spaces we exist in – and the ways that we use them – have a tremendous influence on our habits.

For instance, if we keep our living room in a constant state of clutter and disarray, we start to think it’s acceptable to throw our coats down on the back of a chair instead of hanging them up, or leaving books piled on the end table instead of returning them to the shelves.

By repeating these behaviors, we create a habit – a negative habit, as many of us would consider it.

Another example? Think about your bedroom. Your bedroom is supposed to be your sanctuary, a place where you can retreat at the end of the day to relax, unwind, and get some rest.

But if you’ve got a television in your bedroom, it’s easy to make a habit of binge-watching Netflix each night before you go to bed – delaying sleep by a couple of hours and destroying the tranquility the space is intended to bring.

By ensuring that our environment reflects the simplicity we crave, we can influence our habits – and make good ones easier to develop.

2. Atomic Habits and simple living focus on making things easier.

One of the cornerstones of simple living is embracing ease. Simplifying seeks to cut out the excess and distractions thereby making at least some aspects of life a bit easier.

And one of the primary points Clear makes in Atomic Habits is that you can’t make new habits difficult. Instead, you need to make them easy to start.
That’s where he came up with the “two-minute rule.” In theory, no new habit should take you more than two minutes to complete.

Want to get in shape? Start with two minutes of exercise – not an hour-long workout class.

Want to make cleaning and organization a habit? Try tidying up for two minutes – instead of spending a whole day struggling to stay focused.

Trying to read more books? Tell yourself you’ll read for two minutes each day and increase from there, instead of overcommitting and trying – and failing – to read a book a week.
 
This two-minute rule will not only help you earn some quick wins and find the motivation you need to maintain these habits, but it’s also a great way to introduce new practices into your life in a simple and stress-free way.

3. Simple living and Atomic Habits encourage reflection and celebration.

When you embrace simple living, one of the main ideas is being happy with what you already have – instead of constantly reaching for more.

Celebrating your decluttering wins along the way will motivate you to continue with the process. By reveling in the small victories, you’ll be encouraged to keep making progress toward your goals.

Once you’ve simplified your home and your life, developing decluttering habits will help you to maintain your results.

Similarly, with Atomic Habits, a big part of the process is celebrating your success – the incremental change you’ve been able to achieve. By reflecting on your wins on a daily or weekly basis, you can see just how far you’ve come – even when those changes initially seem small.

By recognizing your progress and acknowledging the success you’ve already seen, you’ll find the motivation you need to maintain your habits and build upon them – without becoming too ambitious and burning yourself out. 

4. Simple living and Atomic Habits benefit from routine. 

Simple living helps to reduce stress and make your life simpler – and that’s exactly what habits can do for you.

By making something a habit, it becomes automatic. You need less willpower and energy to perform the action over time. Eventually, those habits can become something you do without even thinking about it.

This aligns perfectly with the philosophy of Atomic Habits. Clear explains that one of the easiest ways to incorporate a new habit into your life is to “stack” that habit – in other words, to pair it with an action that has already become routine for you.

Want to start flossing every day? Stack that habit with brushing your teeth – something you’re already doing each morning and evening. After you brush, grab the floss and get to work. 

Want to begin a journalling practice? Stack that habit with your morning coffee and write as you sip your latte. 

By incorporating these habits into a natural place in your pre-existing routine, it makes it easier to create and maintain your desired habits. 

5. Atomic Habits and simple living help you to live intentionally.

The thing that I love most about Atomic Habits and simple living is that they both help you to be more intentional with your life.

Atomic Habits helps you to be purposeful in creating small habits that will move you toward your goals. By automating your desired behaviors you’re making important incremental changes that can add up to be life-changing.

Simple living seeks to help you weed out the extra stuff in your home and in your life. It saves you time so that you can focus on your highest priorities.

By using Atomic Habits to further support your desire for living simply, you can free up more time for what matters most to you. By being efficient with the things that you have to do, you’ll have more time for the things you need or want to do.

Combining small habits with simplifying will further your journey of living a more deliberate and intentional life.


I hope to have inspired you to take charge of your mindset, health and wellness, not tomorrow, not someday, BUT today!

 
The second invite is to join the community over on Facebook called:  Inspiration2grow for Female Goal Getters.  The group is made up of like-minded women who want to grow strong from the inside out and are looking for new ideas to propel their health and wellness to new heights.

Throughout the month of May I am doing a challenge for all those who want to begin slowly but surely to uplevel their wellness and change their lives with fresh, new ideas over the course of 30 days.  I’d love for you to join, just jump on over to FB and join the free public group: Inspiration2grow for Female Goal Getters.

And remember… you owe it to yourself to take care of yourself, show up for yourself every day and become the best version of YOU.

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

You are an incredible human with so much potential.  I believe in you 100%. Now, go out there and show the world what you are truly made of.

Have a strong day. 

Til next time, friends.

Lisa xoxo
 
 

Episode 112 – How to Develop a Growth Mindset Around Fitness & Exercise

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

LISTEN TO EPISODE 112 HERE -> https://spotifyanchor-web.app.link/e/nBeAnGeA4yb

HOW TO DEVELOP A GROWTH MINDSET AROUND FITNESS AND EXERCISE
 
Think about the last time you tried a new exercise, sport, or fitness-related skill. Did you struggle at it?
Did that struggle give you a boost of motivation (“I am not going to let this thing beat me. I’ll try harder and work at it until I get it”)?
 
Or did encountering the struggle immediately make you feel hopeless and want to give up (“I’ll never be good at this so I might as well not even try”)?
 
If you responded the first way, you most likely have a growth mindset around fitness and health.

If you encountered the latter, you probably fall in with the majority of people who have more of a fixed mindset around fitness.

It’s also possible to be in between, sometimes having more of a growth mindset and other times falling more into a fixed mindset (“I’m good at basketball; bad at pull ups”).

The good news is that you can actually change this limiting mindset. And when you do, you’ll open up a whole new world of opportunities and make more progress on your fitness journey than you ever before thought possible.

Developing a growth mindset around fitness and exercise is something that I’ve had to learn throughout my own fitness journey, and I’ll talk more about that later in this post. But first, let’s look at what it actually means to have a growth or a fixed mindset around fitness and exercise.

GROWTH VS. FIXED MINDSETS AROUND FITNESS

I first learned about the term growth mindset in Mindset: The New Psychology of Success by Carol Dweck, Ph.D. If you haven’t read it, I highly recommend it.
Dweck breaks down two basic ways that most people approach life…

… With a fixed mindset: This means you generally believe that your skills and abilities are fixed or predetermined, so you’re either good at something or you’re not. People with this mindset tend to believe that there’s not much you can do to change—who you are is who you are.
 
… With a growth mindset: This means you typically believe that no matter where you’re starting from, you can improve.
While the majority of Dweck’s work has focused around learning in classroom or work situations, it’s not a huge stretch to see how this can be applied to fitness and exercise.

If you have a growth mindset around fitness you believe you can get fitter, stronger, and even more athletic, no matter where you’re starting from.

Hard work, proper goal setting, and perseverance will get you there.

On the other hand, if you have more of a fixed mindset around fitness, you probably have a general underlying belief that no matter what you do, you won’t improve.

WHY MINDSET ISN’T ALWAYS SO BLACK AND WHITE

Unsurprisingly, having a growth vs. fixed mindset isn’t always so black and white. More likely than not, you believe you’re good at—and maybe can even get better at—certain things. Often, these are the activities you’ve been somewhat good at since you were a child.

For example, if you’re a cross-country runner, you may have always found running enjoyable, and even showed a natural aptitude for running when you were younger. You may have been told by others that you were always good at running. And you’re probably confident that if you want to, you could get even better at running, provided you have clear goals, a good training plan, and the right support system.

Yet when it comes to an upper-body strength exercise like pull-ups or push-ups, you might believe you just suck at them. You may have always been told you had a weak upper body (many women fall into this category), or maybe you just believe (or have been told) that runners can’t also have strong upper bodies.
Whatever your reason, you may believe that any time or work you put into upper body workouts is generally hopeless—you’re not going to get much better, even if you try.

But see what happens here?

You believe you’re good at running, so you actively work to improve at it and get better. You don’t believe you’re good at upper body strength work, so you avoid working on it, and as a result, don’t make any upper body strength gains.

Essentially, what this means is that if you believe you can’t improve, you’re unlikely to see any improvement.

If you truly believe that you’ll NEVER get better at something, you’re unlikely to put any of the necessary time or effort required to actually make any progress. And no effort equals no improvement.

But no matter where you fall on the mindset spectrum right now, you can change it. My own story is just one example of this; if I can change my mindset around fitness and exercise, you can too.

MY PERSONAL STORY: GROWING UP WITH A FIXED MINDSET 

When I was growing up, if I tried something new and didn’t immediately show a natural ability for it, I would give up almost right away.
This rang true in academics (I’m looking at you, chemistry), seemingly trivial things like board games or video games (I ended up in tears after losing way too often), and even friendships (parents and teachers were always telling me that I was a shy kid, and I used that as an excuse to not try and make friends).
And it was definitely the case with anything related to fitness or exercise.

When it came to sports or P.E. activities, I assumed I was either “good” (e.g. born with natural abilities) or “bad” at something.
For example…
I was good at 100 meter sprints, and bad at pull-ups. Good at soccer, bad at skateboarding. Good at golf, terrible at tennis.
You get the idea.

But the truth is that I never even gave the things I was “bad” at a chance.

When I tried a pull up for the first time and discovered I couldn’t do one, I wrote it off as something I didn’t have the talent for and never even tried to build up the strength or technique needed to be able to do an actual pull up.

The same was true for all the other fitness-related activities I instantly deemed myself bad at. I didn’t allow myself to try.
Looking back, it’s obvious that I had a completely fixed mindset around fitness. I had the limiting belief that if I wasn’t already good at something, I would never be able to get better.

“When people already know they’re deficient, they have nothing to lose by trying.” – Carol Dweck
 
HOW TO DEVELOP A GROWTH MINDSET AROUND FITNESS 

These days, I strongly believe that no matter where you’re starting from, you can improve. Yes, it will be hard work. Yes, it will take time. But it will always be worth it when you look back at how far you’ve come.

I’d like to go over some of the key approaches you’ll need to adopt to develop a growth mindset around fitness and exercise:

Approach #1: You Believe Talent is Grown, Not Something You’re Born With 
 
Steven Kotler, journalist and author of several books including Stealing Fire, The Rise of Superman and The Future is Faster Than You Think says that, “believing that talent is something we are born with and cannot change will ultimately limit your ability to improve.”
 
The reason is this…

If you see a high performer (whether an elite athlete, an action sports hero of yours, a successful entrepreneur, CEO, etc.) and you immediately think: “I wish I had their talent,” you’re unlikely to take the action steps needed to actually get better.

Says Kotler, “People who adopt this kind of thinking place unnecessary limits on their progress: it’s much harder for people with fixed mindsets to set goals or push themselves, since they see growth as futile.”

If you believe you can’t improve, you’re not going to put in the time and work needed to actually see improvement.

On the other hand, if you notice that same high performer and decide to figure out how they got so good at what they do (read books, take courses, hire a coach, etc.), and then put in the necessary time and work—you’re going to see improvement.

Having a growth mindset is an important first step toward goal setting and achievement, because this is the mindset you’ll need to even allow yourself to try.

Approach #2: You Proactively Set Short- and Long-Term Goals 
 
Having a growth mindset is the first step in the process, but it won’t get you very far if you don’t do any actual work. To really see progress, you have to get really good at setting both short- and long-term clear goals, then chunking them down into manageable steps.

For example, if you have a goal of competing in a Triathlon, your goal setting process might look like this:

High, hard goal: Compete in triathlon. It’s important that you give yourself a realistic amount of time to work toward this bigger goal. This will depend on a number of factors, including your current fitness level, current known weaknesses, amount of time to train each week, available triathlon dates that work in your schedule, etc.

Short-term goals: You’ll want to find or create a training plan that addresses all of the above and ideally breaks down your training into days, weeks, and months. The key is to chunk your goals into smaller, manageable steps that then allow you to track your progress and adjust as needed while working toward your bigger, long-term goal.

Approach #3: You Place Effort Before Talent 
 
“Effort is what ignites that ability and turns it into accomplishment.” – Carol Dweck

If you want to really make progress toward a long-term goal, you not only have to believe you can get better, you also need to place effort before talent.
For example, it’s easy to look at a group of little children on a soccer field and see that a few of the kids naturally seem to know what to do with the ball, are more coordinated, and seem to possess more athleticism than the other children.

What you can’t see from this picture alone is what will happen with the non-athletic looking children if they put in the necessary time and practice. If they work hard and their more talented-seeming peers don’t, many of them will actually surpass the other kids at some point.

Believing that effort counts more than talent is a piece of developing a growth mindset.

Approach #4: You Cultivate Grit.
 
Another key mindset shift is learning to develop grit.

Developing grit means combining persistence, ambition, and self-discipline in the pursuit of big goals that might take months, years, or even decades to accomplish.

Grit is what allows you to stick with your goals even when you hit inevitably hit obstacles or plateaus.

Says Dweck, “The passion for stretching yourself and sticking to it, even (or especially) when it’s not going well, is the hallmark of the growth mindset. This is the mindset that allows people to thrive during some of the most challenging times in their lives.”

Approach #5: You Embrace Failures and Imperfections
 
Having a growth mindset can be incredibly vulnerable because when you allow yourself to try at something you care about, you’re also setting yourself up for possible failure.

After all, if you try really hard at something and ultimately fail, it’s expected that you’ll feel disappointed.

But being open to failure is a key piece of developing a growth mindset. If you don’t allow yourself to fail, you won’t allow yourself to really try.

“In the fixed mindset, everything is about the outcome,” says Dweck. “If you fail—or if you’re not the best—it’s all been wasted. The growth mindset allows people to value what they’re doing regardless of the outcome. They’re tackling problems, charting new courses, working on important issues. Maybe they haven’t found the cure for cancer, but the search was deeply meaningful.”

The key here is to change your mindset around your goal to focus on the process—rather than the outcome alone.

Approach #6: You Embrace the Word “Yet.”

When you discover that you can’t do something, flip the script. Instead of, “I’ll never be able to do this,” try, “I can’t do it… yet.”

This can apply to nearly anything in fitness:
I can’t do pull-ups… yet.
I can’t run a 5k… yet.
I can’t do 100 burpees in a row without stopping… yet.

This reframe gives you room to grow, and helps gets rid of that feeling that a challenge is impossible.

Because if you can’t do something you want to be able to do, you likely just haven’t put in enough time or effort to get there yet. The more challenging the goal, the harder you’ll have to work for it.

It all starts with a growth mindset. From there, it takes the right goal setting techniques, developing and cultivating grit, and embracing failure as part of the process.

You’re not there… yet. Wherever you’re at, keep going.

“We like to think of our champions and idols as superheroes who were born different from us. We don’t like to think of them as relatively ordinary people who made themselves extraordinary.”― Carol Dweck
 
And, that’s a wrap for today’s show, goal getters.
I hope to have inspired you to take charge of your mindset, health and wellness, not tomorrow, not someday, BUT today!

The second invite is to join the community over on Facebook called:  Inspiration2grow for Female Goal Getters.  The group is made up of like-minded women who want to grow strong from the inside out and are looking for new ideas to propel their health and wellness to new heights.

Throughout the month of May I am doing a challenge for all those who want to begin slowly but surely to uplevel their wellness and change their lives with fresh, new ideas over the course of 30 days.  I’d love for you to join, just jump on over to FB and join the free public group: Inspiration2grow for Female Goal Getters.

And remember… you owe it to yourself to take care of yourself, show up for yourself every day and become the best version of YOU.

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

You are an incredible human with so much potential.  I believe in you 100%. Now, go out there and show the world what you are truly made of.

Have a strong day. 

Til next time, friends.

Lisa xoxo

Episode 111 – How to Show Up & Get Fit For Life – Raw & Real Talk with Eden McFarlane of No Drama Fitness

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

LISTEN TO EPISODE 111 HERE ->https://spotifyanchor-web.app.link/e/L6e5XWzHZyb

In today’s episode of the Inspiration2grow podcast, I have Eden McFarlane on the microphone with me talking about all things fitness. We cover a range of topics such as:

-> a common myth about weight lifting
-> a workout to try if you’re crunched for time & 3 basic movements you could incorporate easily
-> ways to stay motivated (Hint: Eden has an awesome idea to challenge yourself and create a little competition with yourself.)
-> realistic goals and sustainable habits for your health journey
-> how to prioritize yourself
-> virtuosity and how it applies to working out
-> becoming ‘fit for life’
-> showing up and having fun while exercising

Some notable quotes by Eden:

“Goals are like exciting stepping stones.”
“We should be creating sustainable habits around WHY we are showing up to achieve our goals.”
“I am no longer training my body as a means to an end, but for living life.”
“It’s simple, but not easy.”

Key Takeaways from today’s show:

Show up for yourself, build sustainable habits, make it part of your routine and just have fun with it.

Connect with Coach Eden and No Drama Fitness:

Instagram: ⁠https://www.instagram.com/no_drama_personal_fitness_/⁠
Instagram: ⁠https://www.instagram.com/nodramafitness.nutrition/⁠
Facebook: ⁠https://www.facebook.com/nodramafitness⁠

If you enjoyed this episode, be sure to leave a rating/review and subscribe for regular updates on how to transform your thoughts and habits to support your goals, tap into the superpower of mindset and become the best version of yourself.

If you’d like to work with me on your personal growth strategies, mastering your mindset and building unwavering confidence to crush your goals, contact: ⁠⁠⁠lisaoberbichlercoaching@gmail.com⁠⁠⁠


I would love to welcome you in the Inspiration2grow Facebook Group – join by clicking here: ⁠⁠⁠https://www.facebook.com/groups/1083545765671503⁠⁠⁠

Connect with me on social media:

IG – ⁠⁠⁠https://www.instagram.com/lisaoberbichlercoaching/⁠⁠⁠
FB – ⁠⁠⁠https://www.facebook.com/OberbichlerLisa/⁠⁠⁠
LinkedIn – ⁠⁠⁠https://www.linkedin.com/in/lisajoberbichler/⁠⁠⁠
Website, Blog & Coaching Sessions: ⁠⁠⁠www.inspiration2grow.com⁠⁠⁠

Thank you for your support of my podcast and business.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!
********************************************************************************************************************************************
Disclaimer:  Any information taken from and provided in these podcasts are for information purposes only! If you are seeking medical advice, please see your own medical professional.  Do not use any statements or views expressed during this podcast as medical advice.  This podcast and Lisa Oberbichler disclaim responsibility from any possible adverse effects from the use of information or advice contained herein.  Opinions expressed by guests are their own and this podcast does not accept responsibility for statements made by guests.
 

Epis. 109 – How to Connect with Your Core Values

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

LISTEN TO EPISODE 109 HERE -> https://spotifyanchor-web.app.link/e/EZqaCQv9Syb

Today we are going to discuss how to connect with your own values.  We are going to learn how to distinguish our goals from our values and gain direction, meaning and motivation.  And at the end I have an excellent exercise consisting of three simple steps to get crystal clear on your values.

So, once I asked a client of mine about her deepest values.  She paused for a long time before finally answering, “That’s a really scary thing to consider. Nobody has ever asked me that before.”  She was a bit distraught because she just hadn’t thought about it for a very long time.

Unfortunately, I feel this is not uncommon.  It’s far too easy to get bogged down in daily tasks and habits while losing sight of what matters most.  Like a cog in a machine, we might function on the outside but we are actually feeling quite stuck on the inside, repeating the same old motions, unable to change or even see a different way of living.

We might have mindlessly adopted the values and goals of our friends and family, never daring to explore our own out of fear that they might deviate from our cultural upbringing.  Or we might have come to doubt our ability to pursue a different path because we are not smart enough, not confident enough, or simply, not enough.

There are many reasons why we lose touch, and they all lead to suffering – because humans are not mindless machines following a programmed script but rather breathing beings with a yearning for meaning and self-direction.  Without purpose, life becomes empty and dull.

Here’s what values can do for you

Values are chosen qualities of being and doing, such as being a caring parent, being a dependable friend, being loving, loyal, honest, and courageous.  They can be expressed with verbs and adverbs, like teaching compassionately and giving gratefully.  However, they are not goals.

Goals are finite; they are achievements, and once you reach them, you are finished with them.  Values, on the other hand, are enduring, eternal guides to living.  You cannot achieve a value; you can only manifest it by acting in accordance with it.

Your values not only tell you where to focus your efforts and energies but also provide you with a new source of motivation.  The pain you have had to endure along your journey becomes much easier to bear when it’s in the service of your goals and values. And acting in line with your heart’s deepest desires brings a sense of fulfillment and vitality that no material wealth can match.

The values you choose are completely up to you.  If you’re unclear what those values might be and how to implement them, here are a few steps.
This is where it gets pen-to-paper tangible.

I like to call this exercise “Getting to Know Your Heart’s Deepest Desires”

Step 1.  Rate Your Life Domains

Take a look at the following areas of your life, and rate their importance on a scale of 1 to 10 (with 1 = less important; 10= highly important).  This is for YOU and nobody else.  There are no right or wrong answers here.  Keep that in mind while doing this exercise.

So, here are the domains or areas of your life to rate on a scale from 1 – 10:

*  Family (other than marriage or parenting)
*  Marriage, couples, intimate relations
*  Parenting
*  Friends, social life
*  Work
*  Education, training
*  Recreation, fun
*  Spirituality
*  Citizenship, community life
*  Physical self-care (diet, exercise, sleep)
*  Art, creative expression, and aesthetics

Step 2. Rate Your Consistency

Look at the life areas above once more, but this time rate yourself on how consistent your actions have been with your values.

Step 3.  Write Down Your Values

Take a look at your answers from the previous steps and identify the domains that have a high score in importance, rating a 9 or 10, and a low score of 6 or less, in actions.  There are the areas that need your attention.

Write down your values in one of your previously identified domains.  Ask yourself: “What do I care about in this area?”  “What do I want to do in this area that reflects that caring attitude I have?” “What can I do to manifest this value more in my life?”  And by manifest, I don’t just mean sit and envision it, only thinking about it.  I mean taking concrete action steps. 

Writing about your values has a measurable effect on your health as well as your behaviour, and this is only the beginning.  There are many ways to connect deeply with your purpose and live in alignment with your goals and values. 

Living in line with your values is not just about knowing what matters but also about acting according to these principles.  It’s not a one-time choice but a lifelong journey of choosing and committing.  Again and again.

I just wanted to direct you to another episode I did about finding your purpose and values.  It was Episode 97 entitled “The Power of Purpose” Raw & Real Talk with Joanne Dietrich Muegge.  My guest on this particular episode shared a lot about leading a life of purpose and offered some questions to ask yourself that really hit home.  It has been to date, one of the most popular shows.  So, I highly encourage you to go back and have a listen.  Any episodes are easy to access on my website:  www.inspiration2grow.com.  You’ll find a dedicated podcast page at the top, just click on it and scroll down to find this special episode and to take in any others that spark your interest from the list of over 100 episodes now.

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

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

You are incredible, capable and your potential is limitless.  Never forget that 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,
 
 Lisa xoxo

Episode 106 – 5 Ways to Improve Your Self Accountability

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

LISTEN TO EPISODE 106 HERE -> https://spotifyanchor-web.app.link/e/vzLiL4BLHyb

On today’s show we are talking about… my free Accountability Challenge during the month of April and how you can uplevel your own self-accountability to get the things done that you want to.

Holding yourself accountable, which means taking full responsibility for your actions (or inactions) is the greatest form of self-respect and self-love there is, in my humble opinion.

When you manage self-accountability, you are no longer:  giving up on your habits and goals, quitting when the going gets tough, maintaining a perfectionistic attitude or rather an all-or-nothing mentality that is more hindering than helpful.

But what you are doing is:  showing up for yourself even if it’s not perfect or the exact way you envisioned, you are sticking with the plan even if the days become hectic all of a sudden and throw off all of your well-laid plans you set for yourself in the early morning, honouring your desire to uplevel your health and fitness however that looks on any given day, you are celebrating each and every small step you make in the right direction but also (and this is important) giving yourself some much-needed grace when things don’t always go the way you would like them to.

Self-accountability also means standing up for yourself and setting boundaries in order to get in the exercise you planned to, have enough time for meal prep or decline a glass of wine at the book club meeting. 

Remember, ladies (and gents, of course), there are things like laundry, dirty dishes, pantry organizing, dusting, cleaning and garden work that will be waiting for you to return from your walk, run, exercise time.  Always honour your body and its need for movement first before caring what the house looks like.  Not easy, but once you feel the sheer energizing effect you get from exercising, you’ll come to care less about the tidiness of your house and much more about the way your body feels.

Okay, but first I really have to tell you how I came up with the idea of an accountability challenge for my followers on the FB page:  Inspiration2grow for Female Goal-Getters.

Last week I had an interesting conversation with my optometrist, who inquired about my profession. “What keeps you glued to your computer for long hours each day?” She asked. 

I proceeded to explain that I produce a podcast focused on the trifecta of wellness: mindset, nutrition and exercise, and I told her about my work as a Mindset/Life Coach primarily for women. 

She continued with my eye examination and suddenly, she turned to me and asked what form of cardio I am doing to stay healthy.  Enthusiastically, I told her about my beloved spin classes.

The conversation went on and she offered her fitness story.  We chatted about a variety of things: intermittent fasting, knee injuries, fitness assessments, her daughter moving out, health books I would recommend, hiring a personal trainer, the whole nine yards. 

But then, one sentence she said really resonated with me and I think most people feel the very same way…
She said, “Basically, we all know what we have to do to improve our level of fitness and health, but we just don’t do it. What we really need is accountability.” 
BOOM! 

And there is was, she hit the nail on the head precisely.  Everyone knows deep down what they should (or shouldn’t) be doing to promote a healthier lifestyle for themselves, but they either don’t do it or fall short of their goals for a myriad of reasons. (Sigh!)

Accountability is the key to personal growth and success.

It is the responsibility to follow through on commitments and goals that you set for yourself. It’s about having the discipline to stay focused on your goals. Being accountable to yourself means putting in the work to reach your goals, no matter the outcome.

I reflected quite a bit on my conversation with my optometrist and I thought it would be fun to offer a free accountability challenge to the ladies in my FB group.  And, I have to say, the response was amazing.  Currently, I have 6 ladies, all of whom have different goals they’d like to reach in April.  Basically, the goals range from wanting to exercise more, get in more steps each day, increase water consumption, have an alcohol-free month, begin a strength training routine.  As you can imagine, I loved reading all these goals.  In short, these 6 ladies wanted to uplevel their health and fitness.

My job is to hold them accountable – one message in the morning and another later in the day to check in with them. Trouble shooting if needed to help and support them in any way possible.  This is truly what I love doing. There is nothing more rewarding than helping people reach their goals.
 
So, far each of the ladies is doing a fantastic job of altering or upgrading old habits, developing and introducing new ones, starting fresh with new goals and slowly but surely gaining momentum every day.

Every day that you hold yourself accountable is a huge vote of confidence in YOU.
 
So, this brings me to some tangible advice for you listeners today who want to become more self-accountable but didn’t have the opportunity to join my challenge.  (Don’t worry, another one will be offered again soon.)

How to develop self-accountability?

“Sorry, I didn’t have time today.”  “I’ll get it done tomorrow.” “I really didn’t put in my best effort.” “Don’t worry, I’ll get to it later.”
Do any of these lines sound familiar?  You may have used them yourself.  They’re excuses, and they are a way to avoid self-accountability.

Trust me when I say, tomorrow never comes and someday is not a day of the week on any calendar you’ll ever find.  Later never comes either.  It’s just a lame excuse for not feeling like doing something at that moment.

Excuses are common, but that doesn’t make them acceptable.  They’re a tool we use (far too often) to avoid having to get out of our comfort zone and grow.  Listen, true winners don’t make excuses – they accept personal accountability for everything in their lives, and it propels them to success.

What is self-accountability?

It’s when we take responsibility for our lives.  We don’t blame our failures or problems on others or outside events.  We have to realize that YOUR LIFE IS ULTIMATELY A RESULT OF YOUR OWN ACTIONS. When you become more self-accountable, you understand that the only thing you can control is your own behaviour, not the decisions and behaviour of others.

Self-accountability as it relates to habits and goals…

It means being able to focus on your goals and follow through.  It’s just that simple.  You take your commitments seriously because you know that they’re a reflection of your own character. And, when you’re not able to finish a task or complete a commitment, you look for the lesson so you can improve in the future and not run into the same situation again.

Why is being accountable even important?

If you’re not growing, you’re dying and decaying. Tough pill to swallow, but it’s true, friends.  And, if you don’t know how to take accountability for your actions, it’s much harder to work on your personal growth.  You’ll always find an excuse for your failure, a reason you weren’t able to achieve a goal, someone to blame when things go wrong – simply put, you’ll never grow as a person.

When you commit to self-accountability, you can literally achieve anything. But first, you’ll need to transform your mindset and develop the right set of skills.
Today, I’m going to give you 5 ways you can implement to improve your self-accountability today.  However, I do go much deeper into this with my private life coaching clients.  We are just scratching the surface for a few tangible ways you can use, so let’s dive in.

How to improve your self-accountability in 5 easy steps

Holding yourself accountable is one of the most essential traits for a successful, fulfilling life, but also in relationships and in a career too – yet many people struggle greatly with it.  Here are 5 strategies that will help you start being accountable to yourself today.

1.       Examine your beliefs and values

What is your ‘personal set of rules’?  Are you loyal, responsible or a team player, perhaps?  These are values of highly accountable people.  There are also negative values such as criticism, pessimism, laziness that all contribute to a lack of self-accountability.  Our values are formed in childhood when we pick up on the beliefs of those around us and strive to earn love by fitting it.  Once you identify them, you can work to change them.

So, take a very reflective moment and jot down what your personal set of rules looks like.  What do you believe and what are your values?  Put a simple + or – sign beside each of them to distinguish whether they are considered advantageous or not beneficial for your self-accountability and personal growth overall.

If, for example, being overly critical was one of the terms you wrote down and marked as negative for your growth, then you’d take some time to reflect on ways of being less critical and turning them attitude into a more positive one.  Maybe by thinking or saying something positive at each situation in which you might have said something negative.  Find and comment on the positive rather than the negative to turn that habit around.

Let’s take pessimism… if you view a situation from a pessimistic lens, try to switch that to, “Okay, you think it can’t be done, but let’s think of all the ways it could very well happen.” Flip your script from negative to positive.

2.       Turn your “should” into “musts”

Transforming your mindset starts with turning your “shoulds” into “musts”.  Our lives are filled with things we ‘should’ do: exercise, eat healthy, work on our relationships, find a job we love, etc.  To turn these goals into “musts”, connect them to your purpose in life.  Begin to understand that they are essential to your happiness.  Make a promise to yourself to live with no regrets. 

3.       Develop time management skills

Being accountable is difficult when you feel that you don’t have enough time in the day, right?  But when you say “I don’t have time,” what you’re really saying is, “I don’t have time management skills.”  OR “I don’t have time to prioritize my health and wellbeing.”

If this sounds like you, then throw out your to-do list and use chunking to plan your day.  Learn how to use and plan blocks of time in your day.  Dedicate a block of time to your goals whether that is in the early morning, around lunchtime or in the evening.  Keep this appointment to yourself as the CEO of your life would keep an important appointment with this company.

4.       Watch the words you use

Everyone has an inner monologue that affects the way we interact with the world.  That little voice turns into the behaviours we engage in and the words we choose to speak.  The ability to identify and stop any negative self-talk is vital to engaging with others is a positive way. 
Next time something goes wrong, notice how you react.  Is your ‘inner critic’ blaming something other than yourself?  Flip those thoughts around and think about how YOU can improve in the future.  That’s what we call personal accountability.

5.       Get support if needed

Having someone on your side who can hold you accountable externally can actually be the first step to instilling self-accountability.  Many of the most successful people will tell you they didn’t do it alone.  With the help of an accountability coach (that’s me), you’ll make a plan, set goals and unlock your potential.

Once you see the incredible things you can achieve, you’ll be addicted to self-accountability.

And if you feel that you’d like me to support you as a life coach, I would love for you to connect with me to set up a short discovery call and find out more about my services or go to my website.

And, that’s a wrap for today’s show. 

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.
In case you haven’t heard it yet today, let me be the first to tell you…

You are incredible, capable and your potential is limitless.  Never forget that 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,
Lisa  xoxo