Season 2, Episode 102 – The Habits That Matter Most


Welcome back to the Inspiration2grow podcast, the best place on the internet to uplevel your mindset, health and wellness all in one place.  My name is Lisa Oberbichler, your host, life coach and personal growth strategist.

This podcast is dedicated to exploring the intersection between physical and mental health and how the two are interconnected.
My aim is to provide a platform for meaningful conversations about building and maintaining a healthy lifestyle, and how to create a positive mindset to help you achieve your goals.

Today’s guest, Caroline Bertoni, had a sudden personal emergency and isn’t able to appear live on the show.  She was kind enough to send a part of her message via email and I am going to read it for you.  Hopefully, we can have Caroline in person on the podcast in the future.

Caroline is a Nutrition Specialist and certified personal trainer from the beautiful island of Hawaii.  She is a military spouse, a mother of two, and is dedicated to helping people cultivate the daily habits to build the body and life of their dreams.

Let’s jump into her message for us.

Spring is springing in full force here on our island.  Nature is coming back to life and the call to enjoy our trails, beaches and outdoor dining is loud and clear.  To me, this time of year is a natural fresh start.  New Year’s resolutions may be wearing thin and old habits may be starting to creep back into our daily lives.  Let’s take nature’s cue and focus on a few small things to start fresh again.

Habit 1:  Hydrate!  I can’t stress enough how important it is to drink your water.  How much is enough?  How much is necessary? There is much debate about how to calculate your hydration needs, but my rule of thumb is to keep it simple. 

There are three times to prioritize drinking water:  first thing in the morning, anytime you eat, and anytime you sweat.  An entire glass of water when you first wake up; before coffee, before breakfast, on a completely empty stomach. 

Those first 8 ounces of water will do wonders to alert your mind, get your bowels moving, and get your digestive system ready to do its job all day long.  Follow that with a glass of water any time you are eating.  Whether it’s a full meal or a snack, just pre-empt any food with a glass of water.  You will also need a glass anytime you are sweaty to replenish what you have lost.

Habit 2: Protein!  Every single meal, your first question should be:  Where is my protein?  Especially first thing in the morning, you want to have a lean protein as the foundation for your meals.  But protein doesn’t just mean meat and powders. Other quality choices that are high in protein include: eggs, almonds, cottage cheese, lentils, and Greek yoghurt.

Habit 3: Greens!  Our grandmothers had it right when they harped on us to eat our veggies.  They were right. A diet that includes leafy greens at each meal is one that leads to a long and healthy life.  And that doesn’t mean a side of boring broccoli.  You can add a handful of spinach to any smoothie.  Yes, it will change the colour but the taste remains the same.  Also consider upgrading your sandwich topping from a leaf of lettuce to a handful of sprouts and switch your chips to kale chips.

Habit 4: Sweat!  I have a close friend who also happens to be a doctor and she gave me some sage advice. The best exercise program for you is the one you will do. 
What do you enjoy? 
What makes you feel strong? 
Limber? Youthful?

We are so fortunate here on the island that we can enjoy trail walks, bike rides, beach yoga, strength training and many other options without having to look far. 
The older we get, the more important it is to continue strength training.  A strong and limber body can endure many challenges, and will also look and feel great for a long time.

What habits can you start tackling today?
Be sure to leave me a comment and let me know your thoughts.  I’d love to know what has resonated with 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 daily 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



We don’t spam! Read our privacy policy for more info.

Leave a Comment

Your email address will not be published. Required fields are marked *