10 Simple Ways to Make Time for Your Health

LISTEN TO EPISODE 120 HERE -> https://spotifyanchor-web.app.link/e/yYDEGIZcAzb

Over the years, I’ve met and worked with a lot of people who want to achieve a greater sense of health and well-being or have another goal they are working toward outside the realm of wellness.

And do you know what the biggest challenge I hear is?

Lack of time.

Our world is fast-paced. A lot is thrown at us. Between family, work, various activities, chores at home, and the never-ending “to do” items that pop up, it can seem impossible to have any time to focus on your health.

I’m far from perfect at time management. However, there are 10 things that I find extremely helpful when it comes to making time for my health.

In fact, doing these things helps me to free up about 10 hours per week! That’s a lot of time that can be devoted to things like:

·         Physical activity
·         Healthy food prep
·         Extra sleep
·         Meditation or journalling or reading
·         Pursuing a new hobby
·         Volunteer work
·         You name it!

I hope that these practices help you as much as they’ve helped me. Here they are!

#1 Seriously Limit Your Screen Time

I know, I know, you’ve probably heard this a million times. But this one is huge. TV’s, phones, and devices can be a nice way to unwind, catch up with friends, and learn new things. But they can also be HUGE time wasters. If we aren’t conscious with their use, they can quickly rob hours of our day.
Personally, aside from 15 minutes of morning news and an occasional movie with my husband, I rarely watch TV. And I try to limit non-productive screen time to less than an hour per day.

PRO TIP: The key word here is “non-productive” screen time. Think of ways you could turn your non-productive screen time into productive screen time.
For example, if binge-watching Netflix or scrolling social media is your thing, do it while walking on the treadmill or riding a stationary bike. I used to do just that in the mornings.  While cycling for around 45 minutes, I could catch up on social media, listen to a podcast, sometimes read a book. 

Another tip I would give people is to have a set of dumbbells near their TV.  When you turn on your favourite show, flex your biceps and triceps, do some weighted squats.  There are so many simple exercises you could do while watching TV.

Let your guilty pleasure be motivation to do something productive (such as being active)!
#2. Put Exercise Before Housework

In case you’re looking for permission, I’m giving it to you! I don’t know about you, but if I waited to exercise until all house chores were done, it would never happen. Housework never ends. There’s always something to do at home.

Regardless of how high my laundry pile is, physical activity comes first. It is a priority in my life.  I make it a priority now and nothing gets in the way of it.
The good news is that this doesn’t mean your home has to be a disaster. Exercise gives you energy, which will help you to efficiently tackle the day-to-day chores around the house. 

#3 Read With Your Ears
During mundane tasks that don’t require a great deal of mental effort, such as folding laundry, doing dishes, picking up the house, or running/walking, this can be a great time to expand your mind with audiobooks and podcasts.

I’ve picked up this trick along the way. I find it much more enjoyable to listen to podcasts or course lectures while outside getting exercise, rather than spending all my time in front of my computer. Audio format is how I prefer to do most of my “reading”, mainly because it allows me to do other things at the same time. 
#4. Time Yourself

This works great for tasks I don’t enjoy doing, like ironing for instance.  Do any of you truly enjoy this household task?  I definitely don’t.
When it’s time to do these tasks, I find myself needing to get something to eat or drink… needing to talk to someone… checking e-mail… pondering life… anything to avoid the unpleasant thing that needs to be done.

But procrastinating only prolongs the pain. By timing myself, it forces me to focus on the task at hand, not get side-tracked, and knock it out quickly.

#5. Batch-cook Like a Boss
We are a family of two, but I often prepare meals for my parents too. It’s not unusual for me to quadruple a recipe. If I’m going to go through the trouble of cooking, why not get several meals out of it?

At a minimum, I make enough for another several dinners or lunches later in the week.

In addition, I have learned that my freezer is my friend. It’s both efficient and economical to freeze home-cooked meals and enjoy them later with minimal preparation and mess. 

In fact, I just finished up cooking 8 chicken breasts in the slow cooker, a pot of quinoa, two baking trays full of veggies such as asparagus, broccoli, cauliflower and sweet potatoes, plus I make a pot of pasta.  So, I will end up yielding about 6 – 8 meals of either chicken, quinoa plus veggies OR pesto pasta with chicken and broccoli.  Pictures on the FB page.
#6. Become a Morning Person

I know the night owls will disagree with me here, but several studies have linked rising earlier to higher productivity. And if you read any articles about highly successful people, you’ll likely find out that they get up at a ridiculously early time.

But here’s my message on this point.  Becoming a morning person and setting up an early morning routine for exercise only works if you go to bed early.  YOU really need your sleep and so, I wouldn’t sacrifice my 8 hours of sleep.  Too many studies show that sleep is one of the main components of a healthy life.

If you can manage to set your alarm clock and get up even 15 minutes earlier to get in some form of exercise, kudos to you, my friend.

I used to be able to do this but I am currently in a phase where I need to focus more on getting in those quality hours, so I let myself sleep a bit longer.  This may change again soon, but for now this is what my body needs.

#7. Recruit Help
Delegate, my friend. In my household my husband and I have both worked long hours in our professions, and we both help with the housework. This is a routine we have established and I can count on him to chip in when I ask him to help out with any cleaning chores in and around the house.

If you have children, well they are also perfectly capable of cleaning their rooms, picking up their messes, helping with clean-up after meals, and folding their clothes. Just explain to them that you are focusing more on your health and wellness, and it would be super helpful if they could shoulder a bit of the housework to allow you to get in some exercise.

If you can afford it, hire help for chores and projects around the house! It took me years to finally do this (mainly because it’s hard for me to pay for services that I can do myself). But it can be a huge help, freeing up your valuable time for things that are more enjoyable and important to you.  
#8. Get Creative

What are some creative ways to add healthy activities into your day? How about a walk during your lunch break? You don’t necessarily need to get drenched in sweat to experience the benefits of exercise. A daily walk is great!

What are some quick strength exercises you could do at home in the morning before taking a shower? It doesn’t have to be an hour-long workout. Every little bit helps.

I recently read about a woman who does squats while she is brushing her teeth in the morning and at night.  How creative is that?
How might you incorporate exercise or food prep into family time? Examples include outdoor family activities or cooking together as a family.

#9. Simplify

The less stuff I buy, the less stuff I have to keep up with (which frees up my money and time!). I started a simplicity journey a while back and this was likely due to the fact that we made two major moves within two years.  It was devastating to realize all the STUFF we had accumulated.  It was then that I vowed to sell, donate or throw away all the things that were no longer serving us.  What a liberating feeling!

And, here’s an idea that caught my attention in regard to simplifying your wardrobe.  I read the suggestion of choosing only 33 items to wear for each season.  So, you would only keep 33 of your favourite fitting items, which would change Jan 1, April 1, July 1, Oct 1.  I assume this doesn’t include socks, underwear and bras etc.  But I thought this concept was genius.

Get rid of the rest through donating, selling if you can, and just keep your fitting faves for each season.  I am actually going to try this and I’ll let you know how I make out.

As much as I enjoy shopping, I have cut back on shopping trips a lot because usually at the end of such an outing, I have a car load of stuff I never knew I “needed.”

So I try my best to avoid places with lots of shiny things that take my focus away from what is important.
A healthy, low-maintenance life is what I strive for. This is what I mean by ‘simplifying’ your life.
#10. Just Say No

Say yes to the things that are truly important to you, but politely decline the rest. This one is easier said than done, but so important. When you say yes to one thing, you’re saying no to something else (such as family time, exercise, sleep, etc.). If it’s not a hell yes, it’s a no.


When it comes to making time for your health, please keep these things in mind:

·         Healthy living isn’t just about your body. When your physical health improves, so many other areas also improve. For example, decreased stress, better mood, increased energy, healthier relationships, greater discipline, enhanced focus, and higher productivity.
·         It’s important to focus on progress over perfection.
·         Small changes lead to big results over time.

Please remember, knowing the information isn’t enough. We don’t benefit unless we practice it.

Which of the above actions will you practice today, and what will you do with the extra time on your hands?

Til next time,

Lisa xoxo

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

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

Shift Your Fitness Mindset from Fixed to Growth

LISTEN TO EPISODE 84 HERE -> https://spotifyanchor-web.app.link/e/Ky7Q8w5cGxb

In today’s episode of the Inspiration2grow I am talking about mindset in terms of fitness. Would you say your mindset is one of growth or is it fixed when it comes to your fitness goals?  Perhaps you’ve never thought about it this way before.  Well, get ready to be inspired and shift your thinking on fitness.

 Your mindset affects your behaviour in all areas of your life, including your fitness and health.  While researching mindset, behaviour, motivation and success, Carol Dweck came up with the terms fixed mindset and growth mindset.

These two mindsets are pretty much what they sound like. In a fixed mindset, you believe that things are pre-determined.  Whereas, in a growth mindset, you believe there is always room to improve.

Fixed mindset:

–          Your abilities are set and unchangeable. No amount of effort will make any difference.
–          You avoid failure or any situation where the outcome is unknown.
–          Obstacles only get in your way or are a sign to quit or give up.
–          Success comes from what you’re born with or pure luck. Results are pre-determined.

In terms of your fitness, a fixed mindset puts you in a mental place where you can’t see any opportunity to improve.  Maybe you hated gym class as a child.  So as an adult, you assume that you’ll hate joining a gym, too.  Or perhaps you tell yourself that you aren’t a runner, you won’t ever be good at it, so you avoid any and all workouts that include running.

Fitness isn’t fixed, but your mindset could be.  While you may not feel strong, coordinated, or “in shape” now, your current fitness level isn’t etched in stone for the rest of your life.

Fixed and growth mindsets set on opposite ends of a mindset scale. When you start taking ownership of developing skills and abilities, not only do you become more coachable, but it also shows that you have adopted more of a growth mindset.

Growth mindset:

–          You believe that it’s possible to improve your skills over time.
–          Obstacles and challenges are an opportunity to learn and get better.
–          Failure is also a learning experience.
–          Your starting point doesn’t matter.

Here are a few ways that you can develop a fitness mindset that’s focused on growth:

1.       Don’t expect perfection.
There is a difference between striving for big goals and striving to be perfect. Be ambitious, but also be willing to make mistakes. If you’re new to CrossFit, remember that it’s okay to be a beginner. If you’ve been training for a while, it’s okay if every lift isn’t a new PR.

2.       Expect setbacks.
Having a growth mindset means that you not only see challenges as an opportunity to grow, but you also expect setbacks to happen. You’ll miss a workout because a meeting went too long, or you got stuck in traffic.  You’ll eat the whole sleeve of Girl Scout cookies.  You’ll sleep through your alarm and miss your morning workout.  These things will happen, but when you expect setbacks, then you’re more likely to take them in stride and bounce back.

3.       Celebrate successes.
Chalking up even the smallest successes to luck implies that you’re not responsible for your own achievements.  But when you acknowledge your accomplishments, then it’s a sign you have a growth mindset. There is no such thing as a ‘lucky lift’.  You earn all of your PRs; they come from hard work and dedication.  When you run your fastest mile, don’t give the credit to the downhill.  Own and celebrate your success.


-> See challenges as opportunities.  If we avoided obstacles, would we ever grow?
You and I, basically everyone, will experience challenges in life, at work, on our fitness and health journey, in relationships,…  but the key to overcoming them and growing from these challenges is to view them as chances, opportunities.  Whatever you do, don’t let them stop you and keep you from continuing or progressing on your journey.

-> Focus on your positive actions, rather than traits. 
Remind yourself of all the positive steps you are taking to achieve your goal and move forward.  Your focus should be placed on these initiatives, not anything else.  As long as you are doing what needs to get done in order to make progress, then you’re honouring your commitment to yourself and that’s all that counts.

-> Recognize failure, then move on better. 
Use any failed attempts as a means of learning.  Realize and recognize your mistake or why you failed and then move on but in a better way.  I always like to see mistakes are way points of our path of learning.  If we can take something away from the failure or mistake, then we have learned from it. And that’s the most important thing when it comes to failure.  Personally, I don’t like to use the word ‘failure’ at all.  Maybe this should be one of those words we replace with ‘minor shortcoming’.

I like to think of it this way…

Failure is an opportunity. It’s a chance to reevaluate and come back stronger with better reasoning. Failure is not fatal. No matter how hard it may be, just know that failure simply means you get another shot to try it all again.

-> Remember growth is a process, not a destination.
Growing to reach your potential doesn’t happen automatically. Unlike your physical growth from the time you were born until you’re a young adult, you are in a constant state of growing physically, which is entirely out of your control. Unfortunately, your personal and professional growth doesn’t work the same way. You have to be intentional and disciplined about it.
If you view growth as a constant, changing, wonderful adventure you are on, it takes on a different meaning for you.  We are not on this growth journey as a kind of race to cross the finish line or reach a final destination, but rather it is like one very long road trip, which can take us to places we have never been before.  So pack your bags, buckle up and hit the never-ending road of adventure on your personal growth journey.

I hope you enjoyed today’s message about developing a growth mentality when it comes to your fitness goals. 

My only 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

My Mission & Goal For Women in 2023

In today’s episode of the Inspiration2grow podcast I am going to outline my goal for 2023 which, by the way, has a lot to do with you.

When I started this podcast back in October, I had a vision in mind.  I can even show you the original content plan and ideas I had scribbled down on my whiteboard.  Excited to finally get my message out into the world doesn’t even begin to describe how I felt.  Admittedly, I was a bit nervous too.

Would people enjoy listening to my shows?  Would the information be helpful?  Would it be difficult coming up with new topics for 5 episodes each week.  I was plagued by such questions, but I put one step in front of the other and just dove in the deep end.

It’s been a wildly fun ride so far.  The feedback from my listeners has been great and it lights me up to hear that people, in particular, women are benefitting from the tips and strategies I am sharing.

After talking quite a bit about mindset shifts, habits, goals and goal setting, changing your belief system, self-confidence, consistency, the mindset of highly success women, and much more, I felt compelled to incorporate more about specific health issues women often aren’t aware of or haven’t taken any action to improve on. 

I’m talking about things like how to start an exercise program at your stage of life or how to eat right and fuel your body consciously.  There are additional topics such as joint health and exercising when you suffer from arthritic pain and discomfort.  I plan to include lots about strength training and how that benefits your declining muscle mass and bone density.  Brain health as well as gut health are two of my favourites that don’t get enough attention if you ask me.

I couldn’t help but feel I wanted to have more of an impact on women in terms of how they can not only upgrade their mindset but also their health and fitness.

I can’t help but feel that women in their 40’s, 50’s and 60’s and beyond have neglected their own health or at least put their health and fitness needs on the back burner for a long time due to the demands of family life.

These women I am talking about have been in the passenger’s seat of their life rather than the driver’s seat.  Looking after everyone else but themselves.  Postponing their own health for a later date.

Does this sound like you?

But, I’m here to tell you that it’s time to start prioritizing you and your health now.

Stop waiting for the right moment.
Stop waiting until your children are grownups and out of the house.
Stop waiting for a sign from the universe.
Stop waiting for permission to prioritize you and your health.

Your time is now.  There is no better time to start taking care of yourself then NOW, today and every day forward.

You see, far too often, we neglect our needs for a number of years and only when we receive a ‘wake up’ call do we realize that we need to make changes.
I have talked about this several times already in previous episodes about how I neglected my health and fitness while building up a business and suddenly one day, I received some shocking news about my mobility.

That was the wake up call I needed to start making changes slowly but surely.  I needed that jolt to shake me out of my stuck situation.  I needed to take full responsibility for my circumstances. 

I want this podcast to be your wake up call.  I want you to see this as your go-to podcast for the best and most helpful information and inspiration to take steps toward a healthier lifestyle.

My goal is to bring fitness and healthier habits to your life.

I have a phrase I like to use:  I don’t practice what I preach, I prefer to preach what I practice.

It’s great to tell people what they should be doing to get fit and healthy but it is quite another thing to actually DO the things and be a good example yourself. 

I choose to be a great example of what is possible, how to achieve a higher level of fitness, how to eat better, improve your mindset, live more mindfully, incorporate rest, play and creativity to your life, and develop bit by bit over yesterday -> the 1% improvement concept.

My goal is to impact your mind, body and soul to have massive changes.

I want to create a ripple effect so that when you start taking action and small steps in the right direction, which means showing up for yourself, then your confidence will get stronger, your self-esteem will increase and ultimately, you will get better and feel better about yourself in other areas, such as at work, and in your relationships.

There’s something magical that happens in us when we start taking charge of our life in a way that feels good, healthy, beneficial, energizing, sexy, meaningful, exciting.

And this feeling allows you to come alive.  You shine your light so that others can see it.  You know deep in your heart that you are looking after yourself better and this will help you be a better: mom, partner, colleague, friend.

There’s a lot we can do to help ourselves – both to improve our mental health but also our physical wellbeing.

On a scale form 1 – 10, 1 being the lowest rating and 10 the best – how would you rate your level of health and fitness?

I asked a number of women I know this question, and the majority of them didn’t give themselves a rating above 5.  It wasn’t shocking really, but it saddened me to think that we could and should be doing more to lead a healthier lifestyle. 

What I learned from this poll was that many women 40 years and older don’t really know where to start.  They don’t realize all the small changes they could make that would potentially have a huge impact on their life.

That’s where things are going to change for women in 2023.  Because this podcast is going to be dedicated to upleveling their knowledge on nutrition and exercise, adopting a growth mindset and providing all the inspiration needed to take the steps and make the changes to live a healthy life.

I want to inspire women to take charge of their health for THEMSELVES, not to be desirable for others, not to please others, not to attract others, not to have more friends. 

I want women to fully understand that leading a healthy lifestyle is about their own well being, increasing their own confidence and self-esteem, showing up for themselves in ways they have never done before.  Why?  Because you deserve it. 

It is really, really important for me to get the message across that YOU have to want this for YOU.  Your motivation can’t and shouldn’t be, “I want to look great for my partner.” 

You have to be happy and pleased with yourself, your efforts, your growth, your appearance, your life.

Undergoing change just to feel validated by others is not the right approach. 

You need to feel a strong, compelling urge to take charge of your own life -> because you desire to.

I want 2023 to be the year of transformation and elevation for YOU.

2022 was definitely the year of massive transformation and evolution for me.  I don’t say that lightly in any kind of way – it was a full spectrum rejuvenation despite all the health challenges I experienced.

I know that you can experience the same if you’re willing to do the work.

There’s one topic I haven’t touched on in my podcast so far, and that’s manifestation.  Nowadays you hear a LOT of people telling us to manifest our dream life, that new car, that dream job, that loving partner, that perfectly toned body.

But here’s my huge problem with the concept and myth around manifestation – most people are led to believe that by only thinking of what they desire to have, whether that’s a sleek new car, a beautiful new home on the beach, ….it can come true.  It can ‘magically’ fall in their lap. 

That is simply NOT how it works, friends.

 If you are not willing to take the necessary steps, make certain sacrifices even, do the work and stay consistent even when you don’t feel like it, you will not get any closer to that dream of yours not matter how hard you manifest it.

So, please don’t be among the disillusioned bunch that feel only by envisioning a fit, toned body, you will get closer to having one.  It doesn’t work that way.  I just can’t stress this enough.

But by taking small actions consistently toward improving yourself and working toward your goals, you will succeed.

You get in life what you are brave enough to go after.

You are the creator of your own reality.

Here’s a little math equation to sum up.  I call this the Manifestation Equation:

Clarity + Alignment + Action = Manifestation

Have the clarity on what exactly you want, the alignment with who you want to become and take the action needed ->  this equates to manifestation.

So. Friends, that was today’s very first message of 2023.

It’s time…that you ignite the vision you have for your life this coming year.

It’s time…that you get crystal clear on what is needed for you to really anchor it in.

I’ve posted a few reflective thoughts and journalling prompts over the past few days in my Facebook group called:  Inspiration2grow for Female Goal-Getters, which I invite you to join.

For those who like to journal or have just started out on their journalling journey, I will try to post a new prompt each day for reflection. 

Here’s one to take a moment to consider:

What are you taking with you into 2023 AND what are you leaving behind?

My only 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

Reframing Limiting Beliefs Around Health & Exercise

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Exercising gave me back my life.

I feel born again with a completely new body.

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

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

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

Movement is medicine.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I know what works for me, but…

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

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

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

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

Thanks for tuning in and getting inspired.

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

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

Til next time,