How to Create a Wellness Toolkit

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

LISTEN TO EPISODE 119 HERE -> https://spotifyanchor-web.app.link/e/R7flp2tsvzb

What Keeps You Feeling Well? What has been helping you to function lately?

You know, the things that are keeping you together when you’re perhaps one thread away from unraveling?

Maybe it’s journaling, reading, spending time with friends, or watching your favourite movie.

We all need supportive tools in our lives, especially when we experience tough times or when our days become more hectic than usual.  And, I am going to need this more than ever in the second half of May and likely into June because my father is having surgery and I will step in to look after both my mother and father until he is able to get back on his feet again.  It’s going to be a stressful time for everyone involved, so I will definitely need to have my wellness toolkit ready.

So, it’s times like this that a wellness toolkit is super handy to have.

I recently heard a concept on another podcast where they discussed the idea of having a ‘wellness house of cards’ that helps you feel supported and grounded. 
 
“Your wellness house of cards are the things, ideas, actions, and products that are keeping your wellbeing together.”
– MICHELLE PELLIZZON
 
You can think of it as the threads that are holding everything together.

Creating this kind of wellness toolkit is helpful because it means you have a list of tools to turn to when you want to feel more balanced.

Today, I’m sharing what’s in my personal wellness toolkit and how you can create your own resource library to rely on when you need a little extra support.

What Is A Wellness Toolkit?

A wellness toolkit is a group of habits, tools, and products that make you feel good.

Think of a welder bringing tools along to a work site. Everything they need is in the toolkit. 

They won’t need everything for every job. But when something needs mending or putting back together, they can find the right tool for the situation.

In our case…it’s not necessarily a physical toolkit, but rather a collection of things that help you to feel better.

Your toolkit is there to help you get grounded when you need to. You can think of it like anchors for the mind, body, and soul.

What’s In My Wellness Toolkit

Here’s what’s in my current wellness toolkit:

1. Breathwork. I’ve been enjoying doing a few minutes of breathwork for a quick pause in my day (in Season 1, Episode 34, published Dec. 20/22 entitled: 2 Essential Tools You Need – Breathwork & Mental Imagery) of this podcast, I walked listeners through two breathing exercises that I use). If you’ve ever struggled with meditation, breathwork is a good alternative because it helps you be mindful without the pressure of trying to quiet your mind.
2. A journal and pen. I find a lot of my problems get solved if I simply write them down.
3. Music. It heals everything, right?
4. Nature. I spend too much time looking at screens, so a simple glimpse at the world outside helps my wellbeing. And, I try to get outdoors as much as possible – for exercise but also to clear my mind using all my senses.
5. A yoga mat. I can quickly roll it out and create space between me and my desk. Stretch, meditate, read, whatever.
6. Walking. I walk for thirty minutes every single day, and my walks are perhaps the main thread holding my life together.
7. Spin Class.  I love my spin classes for several reasons:  the fitness aspect, the energizing feeling I get from it, sweating it out feels to good for my body, it’s an amazing form of movement for my mobility issues, the social aspect (chat with fellow spinners).
8. A plan to eat healthy, fuelling food.  You might find this an odd item to have in the toolkit but I can’t impress upon you enough that following a whole food eating lifestyle has changed my life immensely.  Cutting out processed food and alcohol, white flour and refined sugar has made a world of difference.
 
Just don’t forget to include nutrition (favourite healthy snacks) and exercise (mood boosting movement) in your toolkit.
 
How To Create Your Wellness Toolkit

1. Brainstorm the habits, activities, tools, and products that keep you feeling well.
Do a quick braindump of everything you can think of that feels supportive right now.
It’s best to use things you already know work for you, rather than things you ‘wish’ you would do. Leave out the 30-minute meditation session if you’ve never done it before.
 
Try thinking of:
1.       baseline activities (brushing your teeth, eating a meal) 
2.       nice-to-do activities (reading, exercising, calling a friend, putting on a face mask)
You might also want to think of the things that nourish your mind, body, and soul.
 
SIDE NOTE:  ** If you have joined our Wellness Challenge on FB or followed along in my IG stories, then you will encounter 30 days of ideas that you may want to include in your own wellness toolkit.

The May Wellness Challenge is meant to nourish all three aspects:  your mind, body and soul, so be sure to take part or look the group up for some inspiration:  Inspiration2grow for Female Goal Getters on FB

2. Keep a visual reminder somewhere in your space. 
I found it super helpful to make a physical list of the things that feel supportive to me. 
When you find yourself in a state of frustration or overwhelm, it’s hard to think of anything that might get you grounded. If you have this list readily available, you can take a quick look and respond to whichever habit or action sounds supportive. It’s one less thing your brain has to think about.
I keep mine as a handwritten list, but you could create a menu of options in the notes app of your phone or in your journal. You can pin it to your wall, make it your phone wallpaper, etc.
 
You could even create physical cards and pull them like a deck of cards (I use recipe cards for this) to help you find what you need.

3. Use your wellness toolkit.
When the going gets tough, turn to your wellness toolkit and see what sounds good to you in the moment.
Your wellness toolkit will inevitably change over time, so be sure to update your list with new discoveries and remove the ones that aren’t working for you anymore. 

What’s in your wellness toolkit?

What wellness practices, habits, and products are supporting you right now? I’d love to hear what’s in your toolkit either in the comments on FB, on IG or right here on my blog/shownotes.

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

Overcoming Your Internal Resistance: Reclaiming Your Power to Say ‘I want to’

by Lisa OberbichlerGoals, Habits, Health & Fitness, MindsetPosted on No Comments

LISTEN TO EPISODE 118 HERE -> https://spotifyanchor-web.app.link/e/hu7cUeTDtzb

Yesterday I had the day off.  It was Sunday and I typically try to keep this day for rest and relaxation.  A day to read, spend time with my thoughts – maybe that is in the form of journalling or simple reflection, rejuvenate, practise some self-care and do what feels most comfortable and aligned.

Instead of sleeping in, I decided to attend a spin class with Bill, an instructor at our fitness facility who had been away on vacation for a good 3 weeks.  I was excited to get back to spinning in his class because you get such a great workout in.

As the day progressed, my body yearned more and more for movement.  So, I went swimming at the local indoor pool.  An easy swim, I told myself. 

Before I knew it, the day had come to an end and I had done 4 workout sessions if you can include the two dog walks – the first in the early morning and to end the day, we try to take Charlotte out again.  So, I also clocked just shy of 10,000 steps.

Not a bad workout day at all.  So much for R & R this Sunday.

I’m so glad I did. It felt great to walk outside in the fresh air, move my lower body in spin and challenge my upper body at the pool.

If you find this annoying (I would have found it annoying a few years ago)… please understand this:

I didn’t always feel this way.

There was a time when exercise was something I absolutely dreaded. It would have been dreadful enough to do one workout… and there’s no way I would have considered a second or third.

Yet somewhere along the way, this changed for me. Exercise became something I no longer had to do, but something I genuinely wanted to do. It became something that I truly enjoy. And, it is something that my body craves.

How did it happen?

Getting (& Staying) Motivated

A question I hear a lot is, How can I get motivated to…

Workout
Eat healthy
Lose weight
Get in shape
Etc.

There are lots of tips that can help. Things like:

Making it fun
Making it a part of your routine
Doing it with others (if you like others, lol)
Charting your progress
Rewarding yourself
Etc.

However, I think it’s important to understand this:
Motivation is needed for the things we DON’T want to do.

We don’t need motivation for the things we WANT to do.
The secret, then, is turn those things we HAVE to do into things that we truly WANT to do. Once we’ve achieved that, we’re golden.
 
The Process

There’s a process you go through when turning things you have to do into things you truly want to do.

When you understand this, you realize that lack of motivation and frustration are a normal part of the process.

No need to beat yourself up about it. Honour where you are in the process, and understand that if you stick with it, it gets easier.

What is the process, you ask? Interestingly, it’s a form of culture shock.

Culture Shock

I’ve travelled and moved a fair amount during my life, and I spent 25 years of my life in a foreign country. So, culture shock is a concept I know well. 

Culture shock is the personal disorientation a person may feel when experiencing an unfamiliar way of life.

When you decide to embark on a new, healthier way of life, it’s a culture change. Although you’re (probably) not travelling to a foreign place, you are still venturing into new territory.

As you leave your old way of life behind and become accustomed to this new way of life, there are four natural stages you go through. These stages are:

Stage 1: Honeymoon

In this stage everything is new and exciting. Enthusiasm and motivation are high. Differences between the old and new way of life are romanticized.
If you are currently in this stage, enjoy it! But beware… It won’t last. Be prepared for what’s coming next.

Stage 2: Frustration

In this stage, differences between the old and new way of life become apparent. The excitement wears off, and frustration sets in. You realize that the new way is not comfortable and not easy. 

The important thing to keep in mind is that this is normal. It’s really tempting to give up and go back to your old way of life, where things are not so difficult. But it’s important to hang in there.

This is the most difficult stage. If you can make it past this stage, it gets easier from here! 

Stage 3: Adjustment

In this stage you’re becoming accustomed to the new way of life. New habits and routines start to feel more natural. Your attitude/outlook improves.
This is when you realize, Hey this isn’t as bad as I thought. This is getting easier. I’m feeling pretty good!

Things start to get good here. You start to see progress and feel proud of yourself.

Stage 4: Adaptation

In this stage you are able to participate comfortably and fully in the new way of life. It feels easy and natural.

When it comes to healthy lifestyle changes, this is the stage where “have to” evolves into “want to.” Over time, you learn to love the new way of life more than your old one… because you feel so much better!

In fact, if you go back to your old ways, you’ll likely feel “off,” which will motivate you to get back on track.

You might even find yourself doing things that you once thought were insane — like heading outside for a second workout. 🙂


Remember, it gets harder before it gets easier. 

As you work on a healthier lifestyle, It helps to:

Be aware of the process.
Be prepared for frustration (which is normal).
Pick yourself up when you fall, and stick with it!
Know that it gets easier with time and practice.
 
How about you?

Can you think of a time when you went through the stages of culture shock? How did it feel when you made it to the adaptation stage? I’d love to hear from you. Leave me a comment below!

If you like tips/tricks to make healthy living simple, enjoyable, and sustainable, then I invite you to subscribe to my newsletter. This is where I share new posts and exclusive content!

Thanks for supporting my podcast, my blog and being a goal-getter,

Lisa O
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

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 113 – Exploring the Vagus Nerve: A Journey Through the Mind-Body Axis – Raw & Real Talk with Sara Lodge, Holistic Nutritionist

by Lisa OberbichlerHealth & Fitness, Mindset, Self CarePosted on No Comments

LISTEN TO EPISODE 113 HERE -> https://spotifyanchor-web.app.link/e/qANt5I7fbzb

In today’s episode of the Inspiration2grow podcast, I have Sara Lodge as my guest. Sara is a registered holistic nutritionist and the owner of Sara Lodge Nutrition.

She specializes in the Brain-Gut Connection: how the state of your mental health can impact your gut health, and vice versa.

In her practice, she helps people gain clarity between these two aspects of their lives so they can find a refreshing balance between them. Not only does Sara provide nutritional science and customized protocols, but also healthy lifestyle practices like meditation and yoga as well as journaling, breath work, and support from myself and others in the community.

I’m super excited to have her with us today to talk about her two favourite topics to educate on: the brain-gut connection and the vagus nerve.

You will learn more about:

-> how the gut-brain axis affects human health
-> the role of our microbiome
-> lifestyle and dietary changes we can make to improve our gut-brain connection
-> how the vagus nerve functions, what triggers and stimulates it
-> how we can keep our vagus nerve happy
-> the SURPRISE GIFT Sara Lodge offers all listeners

Connect with Sara Lodge:
Website: ⁠https://www.saralodgenutrition.com/⁠
Instagram: ⁠https://www.instagram.com/saralodgenutrition/⁠
Facebook:⁠ https://www.facebook.com/saralodgenutrition⁠
Gift from Sara -> Free 5-Day Brain/Gut Meal Plan -> Here’s the link: ⁠https://view.flodesk.com/pages/635ed8888d1a1ae7948da1a1⁠

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.
 

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.
 

Season 2, Episode 108 – How to Align Your Fitness Goals with Your Life Goals

by Lisa OberbichlerGoals, Habits, Health & Fitness, MindsetPosted on No Comments

LISTEN TO EPISODE 108 HERE -> https://spotifyanchor-web.app.link/e/UWaQErM3Nyb

Today we are going to talk about how you can align your fitness goals with your life goals.

We’re more likely to stick with big life changes if they line up with our values and beliefs. Making sure your fitness goals match your life goals is a sure-fire path to workout success that will really matter to you.
 
So you’ve started a new workout, and you’re super pumped. You’ve set your goal, and nothing can stop you from reaching the finish line until one day, all that energy and all that motivation vanishes without a trace. You don’t know how or why, but your desire is completely gone.

This isn’t the first time you’ve done a complete 180 when it comes to your fitness goals. You begin to think you’re destined for the lazy life, watching Netflix on the couch. You find yourself wondering why you’re such a failure, inevitably quitting everything you start.

(Psst! I’m here to tell you that you’re none of those things — not a quitter, not lazy, and definitely not a failure.)

It’s all about what’s going on inside (your mind, that is). And I’m here to help you get into the right headspace before you jump on the next fitness bandwagon.

Here are some questions to ask yourself before starting a new fitness routine:

1. Am I trying to fit my fitness routine into my life, or my life into my fitness routine?

2. Am I beginning my workout from a place of self-love, or self-hate?

3. Do my fitness goals align with my life goals?

The answers to these 3 questions are the keys to your success. Because I can assure you that your fitness plans are doomed from the get-go if…

-> you’ve committed to an early morning workout when you are anything but an early bird.
->you vow to lose those extra pounds so you can stand to look at yourself in the mirror again.
->you value “everything in moderation,” but are overexerting yourself at the gym to reach your fitness goals.

In all 3 of these scenarios, you aren’t starting from the right (head)place. Now go back to those questions and think about your own schedule, your own relationship with your body, and your larger life goals. You’ll be able to quickly determine whether or not you’ll be able to stick with your next workout regimen or not. And we’re going to guess that you got at least one of those questions “wrong.”

Not to fear, you aren’t the only one who needs to redirect their focus. And now that we’ve acknowledged what the issue is, the fix is easy. Stay tuned for the secrets to aligning your fitness goals with your life goals… and making your workout work for you.

Goals, goals, goals

Okay, let’s start with your goals. Sure, we all want to lose a few extra pounds. But in order to sustain your motivation, it needs to be more than that. Think about what’s important to you beyond numbers on the scale. Do you want to strengthen your muscles, improve your flexibility or work on your endurance? Is your goal to age with strong bones and good balance, or do you simply want to move your body more than you are doing right now?

Once you’ve figured out what your larger goal is, the good news is that it will be a lot more fun to work towards than the typical “lose 15 pounds.” Even better? By weaving it into your life in a way that works for your habits and your schedule, your fitness goals will naturally fall into place.

So what’s your (other) goal?

Weight loss goals aside, here are some workout ideas that will help you achieve positive health outcomes that will benefit you in more ways than one.
If you want to…

-> build muscle and feel good, try resistance training. (If you’re new to this form of training, be sure to contact me and I will point you in the right direction, providing some guidance before you begin.)
-> burn some calories and have fun, you might enjoy aerobic exercise or cardio.
-> improve flexibility and decrease stress, give yoga a try.
-> maximize the health benefits in a minimal amount of time, HIIT might be for you.

And these are just a few examples of the sort of workouts that will help you reach your fitness goals. You don’t necessarily need to get a gym membership or enroll in a class to get moving.

Here are a few examples of DIY workouts you can easily incorporate into your life:

-> nature walks or hiking
-> at-home yoga (find a level you love on YouTube!)
-> skipping rope or going for a bike ride
-> lifting weights or using a resistance band
-> blasting your favorite music and having a dance party by yourself

To make your at-home workout extra effective, try a mix of aerobics, weightlifting, and flexibility training. You can do this by mixing things up each week. Just don’t forget to warm up before and stretch afterward!

Fit your workout schedule into your life

It’s no secret that one of the biggest reasons for not sticking to a new workout regimen is TIME. So make sure to start yourself off on the right foot by fitting your workout into your schedule — and not the other way around.

If you’re an early riser to begin with, try incorporating your workout first thing in the morning. It shouldn’t be hard to stick with unless you’re a ‘repeat snoozer.’
If you do hit the snooze button more times than you can count, try working out later in the evening. This option is also great for parents of small children who prefer working out after the kids are in bed. Just be sure to find a 24-hour gym near you!

If, by afternoon, you find yourself suffering from brain fog or low energy, fitting a workout into your lunch break might just be the energy boost you need to get through the day (without reaching for a sugary snack when the 3 o’clock slump hits).

This option might be preferable if you prefer a nice, slow morning and a relaxing evening.

Or maybe you like to eat like the Spanish (read: late in the evening), and if so, hitting the gym right after work and then heading home to cook dinner might be ideal for you.

Sticking to your fitness goal can and should be simple — as long as it meshes with your lifestyle and schedule. And remember, the best workouts are the ones you want to stick with because you enjoy them.

So if you’re dancing the night away to your favorite hits at your bi-weekly Zumba class, the positive benefits are just a BONUS. Can you imagine?!

And don’t forget that being active in some way — any way — is better than nothing at all. If that means parking farther away from the office so that you add a 15-minute walk to your day (twice a day) or taking the stairs, that’s something! Do you know what else is? Scheduling short stretch breaks during your workday… or spending half of your lunch hour going for a walk.

The possibilities are endless! It’s just time to find the option that suits your personality, your life, your schedule, and YOU.

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

Season 2, Episode 107 – Making Smart(er) Food Choices – Raw & Real Talk with Mairead Rodgers Russell, Reg. Dietitian and Nutrition Coach at Degree Fitness Seaforth

by Lisa OberbichlerGoals, Habits, Health & FitnessPosted on One Comment

LISTEN TO EPISODE 107 HERE -> https://spotifyanchor-web.app.link/e/1mAk70YYKyb

In today’s episode of the Inspiration2grow podcast, I have Mairead Rodgers Russell as my guest. As a registered dietitian and professional home economist, Mairead has a wealth of knowledge to share. Her approach to nutrition and health involves meeting people where they are at on their health journey and creating sustainable changes to help people work towards becoming their happiest and healthiest selves. Mairead enjoys talking about food, getting a workout in at the gym, running, reading and chasing after her dog and daughter.

Today’s episode covers:

* 4 reasons why proper nutrition is important, not just for athletes
* the effect sodium has on our bodies and how we can reduce the amount we consume
* is the Mediterranean Diet (as recommended by most doctors) ideal for everybody
* healthy, satiating snacks throughout the day
* benefits of meal planning
* how to model healthy eating
* what every meal should consist of and some great examples are provided

Connect with Mairead:

Email: mairead@degressfitnessseaforth.com
IG ->⁠ @maireadtherd⁠
IG -> ⁠@degree_fitness_seaforth⁠ (the fitness facility which Mairead referenced in interview)

If you enjoyed this episode, you might also like -> Episode 101 with Kelly Miller, owner of Degree Fitness Seaforth
Link to Episode 101: ⁠https://spotifyanchor-web.app.link/e/5WcdMYNMKyb⁠

I would be grateful if you could 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

Visit my website to read more on what I’m all about as a Personal Growth Strategist & Life Coach for Goal Getters ⁠⁠⁠www.inspiration2grow.com⁠⁠⁠ . Sign up for my weekly email to receive insider tips, news and more goodness that only my E-listers receive direct to their inbox each week.

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.
 

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