Fuel Your Strength: Interview with Angela Zwambag, Holistic Nutritionist and Kickass Fitness Instructor, Pilates Trainer

Season 3, Episode 5: https://spotifyanchor-web.app.link/e/TRVhHVB9tJb

Welcome to the Inspiration2grow podcast, where we delve deep into the world of holistic wellness and fitness! In this episode, we’re exploring the powerful synergy between holistic nutrition, holistic living, and strength training. Join my guest, Angela Zwambag, and myself as we uncover how nourishing your body, mind, and spirit can elevate your fitness journey to new heights.

Our special guest, Angela Zwambag, a holistic nutritionist and fitness advocate, shares invaluable insights into the role of nutrition in supporting strength training and overall well-being. From the importance of whole foods and mindful eating to the impact of nutrition on energy levels, recovery, and performance, this conversation is a game-changer for anyone looking to optimize their nutrition for fitness and vitality.

But holistic wellness goes beyond just nutrition – it’s about embracing a holistic lifestyle that nurtures every aspect of your being. We’ll discuss how incorporating practices such as mindfulness, stress management, and self-care can complement your strength training regimen and enhance your overall health and happiness. Get ready to discover the holistic approach to living your best life inside and out!

Whether you’re a seasoned fitness enthusiast or just starting your wellness journey, this episode offers practical tips, actionable advice, and inspiring insights to empower you on your path to holistic health and strength.

Tune in as we uncover the transformative power of holistic nutrition, holistic living, and strength training, and learn how to unlock your full potential from the inside out. Get ready to nourish your body, empower your mind, and embrace the holistic lifestyle you deserve!

Connect with today’s guest, Angela Zwamberg:

IG @angelazwambag

Lakeshore Recreation Fitness Class Instructor –

Tuesdays 6:15 am “Get it Done”
Wednesdays 9:15 am “Fury”

Bloommetta in Southampton

Power Up Your Personal Training

Season 3 – Episode 2 of the Inspiration2grow Podcast

About this Podcast with Jen, Jeff and Lisa

In this podcast, Lisa, Jen and Jeff delve into the transformative power of personal training and gearing up for the highly anticipated Women’s Triathlon event. This episode highlights a round-table discussion with personal trainers Lisa Oberbichler, Jennifer Dunbar, and Jeff Virgo, shedding light on the role personal training and Lakeshore Recreation can play in preparing women for this years Lakeshore Women’s Triathlon.

Highlights and Timestamps

00:08 | Introduction to Personal Training

Our journey begins with an introduction to the world of personal training. The hosts, each bringing their unique perspective and experience, discuss why someone might consider hiring a personal trainer. From beginners feeling lost in the myriad of gym equipment to seasoned athletes aiming to smash personal records, a personal trainer can offer tailored guidance, motivation, and accountability.

03:39 | When to Hire a Personal Trainer

The conversation transitions into when it might be time to seek the expertise of a personal trainer. Whether you’re not seeing results from your current routine, feeling intimidated by the gym environment, or simply needing a motivational boost, a personal trainer is your go-to for customized and effective workout plans.

Check Out: A Gym for Everyone

06:06 | Approaching Personal Training Sessions

A crucial part of starting with a personal trainer is the approach to training sessions. Emphasizing the importance of coming in with an open mind and a positive attitude, the trainers underline that every session is a step towards your fitness goals, urging clients to focus on their personal progress rather than comparing themselves to others.

08:30 | The Initial Assessment Explained

Understanding the significance of an initial assessment or consultation, the team at Lakeshore Recreation details this critical first step. It’s not just about setting goals but also understanding your body’s current state, which helps in crafting a personalized fitness plan.

10:49 | Motivating Clients Towards Their Goals

Motivation is a two-way street. Our experts share their strategies for keeping clients engaged and motivated, from understanding their daily struggles to celebrating every small victory along the way.

13:11 | Personal Training Philosophies and Goals

Diving deeper, each trainer shares their personal philosophy towards training and their individual fitness goals. This segment is a testament to the belief that personal trainers not only talk the talk but also walk the walk.

18:46 | The Special Offer for Triathlon Preparation

As the discussion shifts towards the upcoming Women’s Triathlon event, a special offer from Lakeshore Recreation is revealed. Triathletes showing proof of registration can train for three months while only paying for two, a deal designed to support their preparation journey comprehensively.

21:07 | Utilizing Lakeshore Recreation for Triathlon Training

Highlighting the facilities and classes at Lakeshore Recreation, the trainers outline how the gym is equipped to support triathletes in their training regimen. From strength training sessions to spin classes tailored for endurance building, every resource is aimed at ensuring athletes are triathlon-ready.

35:51 | Conclusion and Contact Information

Concluding the discussion, the trainers extend an invitation to listeners to take advantage of the personal training services, classes, and special offers available at Lakeshore Recreation. Contact information for each trainer is provided for those interested in starting their personalized fitness journey.

How to get in touch:

Jenifer Dunbar – dunbarfitness@gmail.com
Jeff Virgo – virgojeff@gmail.com
Lisa Oberbichler – lisaoberbichlercoaching@gmail.com


This blog post, inspired by a conversation among fitness experts, underscores the importance of personalized training in achieving fitness goals and preparing for demanding events like a triathlon. Lakeshore Recreation emerges not just as a gym but as a community dedicated to fostering strength, endurance, and personal growth.

Whether you’re contemplating starting your fitness journey, aiming to conquer a triathlon, or seeking a community that supports and motivates, the doors of Lakeshore Recreation and the guidance of its skilled trainers await you.

Unlock Your Triathlon Potential with Our Exclusive Training Offer!

Are you gearing up for the Lakeshore Women’s Triathlon in Saugeen Shores? Transform your preparation with our tailor-made training special at Lakeshore Recreation! From now until July 20th, triathlon registrants have a unique opportunity: train for three months while only paying for two. That’s right, show proof of your triathlon registration and enjoy an extra month of training on us!

Our gym, diverse class offerings, and expert personal trainers are here to ensure you’re in peak condition for race day. Whether it’s building endurance in our spin classes, strengthening your core with Pilates, or customizing your workouts with our personal trainers, Lakeshore Recreation is your one-stop destination for triathlon success.

Join our community of motivated athletes and first time participants and take the first step towards crossing that finish line stronger and more prepared than ever. Contact us today to get started and make this triathlon your best one yet.

Contact us for more details and to claim your special offer as a registered Women’s Triathlete participant.

Getting Fit & Healthy is a Lifestyle – Raw & Real Talk with Karen Fehr

LISTEN TO PODCAST EPISODE 75 HERE -> https://spotifyanchor-web.app.link/e/Vdwvh6zTnxb

In today’s episode Lisa talks with Personal Trainer and Group Fitness Instructor Extraordinaire, Karen Fehr.  They discuss many aspects of fitness and health as they pertain to women.  As a spin instructor, Karen describes the benefits of spin classes for those who have yet to try these trendy group cycling classes.  They also talk about health and fitness as a lifestyle anyone can choose. Karen states her #1 goal is to educate her clients and she certainly provides lots of education for listeners in this episode.

Karen Fehr’s contact: fehrfitness@gmail.com
Notable Quotes from today:
“The toughest part is just getting in the door at the gym.” ~Karen Fehr
“Confidence translates into frequency and comfort at the gym.”
“When it comes to diets, too many rules and restrictions won’t work.”
Top 3 Golden Nuggets:
1. Strength training is one of the best things women can do for themselves.
2. See getting fit and healthy more as a lifestyle than an end destination or finish line you want to cross.
3. Endomorphins (happy hormones) are released when we workout; that’s why we feel so amazing after a workout and it keeps you coming back for more.
If you enjoyed this episode, be sure to leave a 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, freebies, 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 – @lisaoberbichlercoaching
FB – Lisa J. Oberbichler
LinkedIn – Lisa Oberbichler
Website, Blog & Coaching Sessions: www.inspiration2grow.com
Thank you for your support of my podcast and business.

Find YOUR Activity that Lights You Up – Mine is Spinning!

LISTEN TO PODCAST EPISODE HERE ->https://spotifyanchor-web.app.link/e/5Csowv1Xixb

In today’s episode of #fitnessonFriday I am going to share with you a new workout obsession of mine – spin classes.  You’ve heard me mention my love for spinning before, but today I’d like to dive deeper into why I have become so in-love with this type of exercise and what to look for in a spin class if you take my advice to ‘give it a spin’.  Pun intended, friends!  Let’s go.

I get so jazzed and pumped up every time I even think of spin classes.  And, anyone who lends me their ear surely does get an ear full about why I am enthusiastic about this low-impact, yet heart-rate elevating form of exercise.  I rave about the instructors, who are all very individual in their types of workouts, the structure of each class, the energy they bring to the room, the music they play, the comments and jokes they share with us, the places they take us on our rides, the professional tips they provide – during each 45-minute session we are together.

It’s a wonderful thing when you get so excited about being able to move your body, get a great workout in and leave the session so on top-of-the world that you just can’t wait for the next session.  You simply want more, and I always leave feeling 100% better than when I started the spin class. 

So, I know a lot of what I am going to share with you is specific to MY spin classes and MY gym’s instructors.  However, this should give you some idea of how spin classes should be and could be IF you find the right environment and motivating instructors. 

First and foremost, spin classes are not for hard core cyclists, as I had originally thought to be true.  You can find quite an age range of participants and varying levels of fitness among the spinners. 

When I became a bit interested in spin classes, I looked at the gym schedule and saw that a class was about to begin.  So, in stealth mode I tiptoed toward the spin room.  Just as I got close to the door, a man came out and asked me if I wanted to join the class.  I stuttered, and made all kinds of excuses why I couldn’t take part and explained I only wanted to watch a few minutes to see what it was all about. 

Well, before I could blink an eye,

 Bill, the spin instructor that day and a very enthusiastic cyclist himself, had me all set up on a bike, adjusted to my height, spinning and feeling still a bit apprehensive.  Suddenly, the lights went out and we began to spin.  Bill had assured me that I was free to leave whenever I wanted, but I ended up staying to the very end and from that moment on…I was hooked.

The wonderful thing about spin is ->  It is completely YOUR ride.  The instructors will guide you through the workout provided a range of RPMs and a suggested tension level, but ultimately YOU do YOU and what feels best for you and your body.  The person next to you is pushing themselves in a different way than you are.  The person in front of you is taking it a bit easier.  It is so individual and the instructors always emphasize “It’s YOUR ride. Adjust accordingly.”

Imagine doing a workout looking up at a screen all the while being taken to exotic, far-away places you’ve never visited before.  Doesn’t that sound a bit dreamy for a workout?  Well, this is exactly what happens…

The lights go off.  The huge screen in front of you lights up and we are off cycling the hilly countryside and winding roads of: the Italian wine country, quaint French villages, Hawaiian islands, tropical-looking Croatia with palm tree-lined streets, the picturesque state of Oregon, the vineyards of California, around Lake Tahoe, or the Scottish Highlands from castle to castle avoiding herds of sheep crossing the roads.

And the icing on the cake when you are in one of Bill’s spin classes…the dreaded climb at the end.  He takes the class (no one left behind) up mountains of Switzerland or France with anywhere from 10 – 16 switchbacks to navigate.  It is quite intense but the feeling once you reach the ‘virtual’ top is nothing short of incredible. 

It’s comparable to being in a movie theatre with the only difference that you are sweating profusely, and your heart is pumping like crazy, your legs (quads in particular) are burning depending on how high you increased the tension, but your self-confidence and pride are off the charts because you accomplished an exhilarating workout and you pushed yourself to endure. 

The burn I feel during spin class isn’t telling me to stop; it’s telling me it’s working.

Not only will such a workout elevate your self-esteem, but it will also do your heart a lot of good.  With the sprints that are baked into each workout, your heart rate is elevated to provide an outstanding cardio workout without being hard on your joints.  That is one of the main reasons, I am able to get in a tough cardiovascular session.  Running and power walking have not been options for several years now due to my mobility issues, so when I discovered the kind of workout you can achieve with spinning, I was thrilled.  Sometimes, I walk into class with pain here and there (whether that’s coming from my hips or lower back) BUT I always leave with NO pain.  I’m not making any medical claims here, but it works for me and if you are craving an excellent cardio workout but you have been sidelined from putting any burden or pressure on your lower limbs, be sure to look into and try a spinning class.  It truly has been life-changing for me.

Oh, did I mention you are going to sweat buckets?  Because you are.  If you push yourself even slightly, you will perspire AND burn a considerable number of calories.  Now, the instructors often say you can’t rely on the reading your spin bike gives you.  Your data is always in front of you:  your RPM, tension level, distance cycled, and calories burned.  In a normal one-hour session (that means I am in the spin room warming up about 15 minutes before the class starts), my watch and bike indicate that I burn around 500 calories. That’s what I call – a lot of bang for your buck.  I can only burn that same number of calories in a tough one-hour swim session.

But here’s the real deal… throughout the spin session, I am building up the muscles in my body, specifically my leg muscles – my calves, my quads, my hamstrings and my glutes — all get a thorough workout.

Overall, the toned look of my legs has changed from being flabby and full of cellulite to more of an athletic-looking leg.  My husband has commented not just once that my calves have slimmed down so much.  Personally, I notice it most on my quads.  They feel powerful, they appear more defined and toned, they support me 100% better than before I started spinning.

Let’s just pause here for one moment and talk about why it’s better to have muscles anyway.

One pound of muscle takes up far less space in your body than one pound of fat. Google it!  The images you find will surprise you. 

And, another fun fact about building more muscle… it burns more calories.  Put very simply, if you turn fat into muscle, your body will burn more calories.  So, my muscles that I gain from spin class and strength training are working for me literally for hours after each workout.  Spinning is like a gift to my body that keeps giving back.

One of the best things about spin class is the upbeat music the instructors play.  It really gets you moving and motivated.  For me, it’s all about the top hits of the 80’s. When those start playing, I feel unstoppable on the bike.  Karen, one of my favourite instructors, gets us all pumping hard to ACDCs “Highway to Hell” on our final climb – which is quite suitable in an ironic sense.  Jeff gets us jumping out of the saddle to Van Halen’s famous song “Jump”.

I really like the badass beats at class -> because, for me, music is like: my morning coffee, or mood medicine. A good song is pure magic.

Music has a way of picking you up and pushing you harder, and is definitely a key factor in any awesome workout.
Not only does the music make a difference, but the atmosphere is also a major factor.  Generally, the other participants are there to have a good workout and some fun too.  Bill will often team up the girls and the guys for a friendly gender competition.  Who can out cycle whom in 30 second sprints? 

When the other ladies and I meet in the changing room afterwards, we all agree that we push ourselves much more in a class environment as opposed to working out alone.  You tend to push yourself more because you are surrounded and see that others are pushing themselves to their limits as well.  It’s inspiring.

Spinning is the same as running or swimming or any cardio activity you might have tried… It is hard at the beginning; it’s tiring and you really have to push yourself to keep up the motivation to continue.  But then, after while your body reaches a point where everything actually gets easier.  After 20 minutes, your body warms up and you’ll be able to harness your full potential, which is higher than you initially thought. (Sidenote:  We always tend to underestimate our capabilities.)

The point I am trying to make here is that it activates reserves you didn’t think you had at the beginning of your workout.  Being able to get over that ‘hump’ is an amazing thing to achieve and it feels so darn good.

Pushing yourself to the limits creates a training effect.  It comes from increasing the limits a bit more, over and over again.  Without doing this, there is little to no progress.
Spin classes have offered me this benefit – me versus me – pushing the limits with each workout – making progress, gaining muscle, feeling proud, and so much more. 

I would highly recommend finding YOUR ACTIVITY – one that lights you up, fills you with excitement and anticipation, leaves you feeling full of adrenaline and that “I can take on the world now” attitude. 

It doesn’t have to be spinning, but I am sure you’ll have a similar experience as mine – IF you find the right class and instructors, who make every attempt to create an enjoyable, yet strenuous spin session.

When someone now asks me what I do for fun, I answer: “Uh, well, yeah – I ride stationary bikes, in dark rooms, with strangers to very loud music.”

And, that’s my message for today, friends.

Til next time,

Lisa xoxo 

Gut Health Made Easy – Interview with Dasha Igoulnik, Reg. Dietitian and Gut Health Expert

LISTEN TO PODCAST EPISODE 61 HERE -> https://spotifyanchor-web.app.link/e/nkXOvbzzUwb

Connect with Dasha Igoulnik:
IG – @dashafitness
IG – @coreperform
FREE 7-Day Natural Detox Challenge (mentioned in podcast) – go to her @dashafitness IG account to sign up
Lots of great educational resources on her IG account as well!

Welcome May!

Welcome to the amazing month of May!

It is truly hard to believe, but we are almost halfway through 2022.

I’d really like you to take some time and reflect on how far you’ve come so far this year.

What have you got planned for May? What are you most looking forward to? What is going to light you up over the next 4 weeks?

As we begin this new month, I would like to send you a simple, yet profound, reminder. It is very often the case that we want to wait, hope, and wish for our breakthroughs to happen. However, the truth is breakthroughs don’t happen simply by accident. They happen as a result of the work we put in leading up to the breakthrough moment.

There is no such thing as “overnight success”. But, I’m sure you’ve heard that phrase before.

Results don’t simply come about without taking the necessary action steps toward the goal you want to achieve.

Have you ever heard of the Pareto Principle?

The 80/20 Rule (AKA the Pareto Principle) is a tried and true principle that can set your life up for success.

Essentially, it states that 20% of your activities will account for 80% of your results.
And, it can be applied to any aspect of your life, including wellness, personal, spiritual, relationships, and business.

When working toward generating success with your goals, the key to following the 80/20 Rule is to identify which 20% of your actions or most productive tasks lead to the most success, and then in turn, to prioritize them!

So, take a moment to think about exactly which 20% of your actions or daily tasks are creating the most success for you.

I challenge you to make more room in your life for intentional and aligned actions/daily habits as opposed to hustling too hard on less productive tasks. In a short time, you will see a shift for the better.

Reflection: What actions are you going to take that will make more room for the breakthroughs you desire and deserve, not only in May but in months to come as well?

Looking forward to reading your comments below.

As always, I encourage you to spark your inner hero and make yourself proud.

Lisa xo

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