The Practice of Meditation for Newbies and Skeptics

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

LISTEN TO EPISODE 87 HERE -> https://spotifyanchor-web.app.link/e/1HPHHBUPMxb

In today’s episode I am going to take you on a deeper dive into meditation as a daily practice to de-stress, activate awareness, calm yourself down, re-connect with the present, let your thoughts flow freely, and basically just have some moments of relaxation, calmness and mindfulness, which we all need in our lives – whether we realize it or not.

I’ve mentioned meditation in several of my podcast episodes to date but I have never dedicated one episode just to the practice of meditation.  I hope to inspire you to include this helpful practice in your every day life as a means to start the day off relaxed and mindful OR alternatively, at the end of your day, to settle down and calm your thoughts for a good night’s sleep.

But… you still might be skeptical about meditating, thinking of it as some spiritual, woowoo practice.  I had similar thoughts about it until I actually tried it myself.  If the term ‘meditating’ is not a practice you can wrap your mind around, think of it as ‘de-stressing and calming your mind’.

Meditation is a practice in which the person uses practices such as mindfulness, or on a particular object, thought, or activity – to train attention and awareness, and achieve a feeling of calm.

Meditation provides you with a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health. You can also use it to help regulate your nervous system and cope with stress by refocusing your attention on something calming. Meditation can help you learn to stay centered and provide a deep sense of inner peace.

Meditation is a powerful tool for stress-reduction, and a little bit can go a long way. For many of us, though, it seems like we need to carve out hours in our day to fit it in. What if we told you that meditating for as little as ten minutes a day could make all the difference? In this episode, I’ll give you some simple steps to help you get started with meditation today.
 

Let’s get you started.


-> Intention: Before you begin meditating, be sure to set an intention for the practice. An intention can be anything from wanting to clear your mind so that you can make a decision or find peace and calmness during this busy time in your life, to simply wanting to see how long it takes before you fall asleep on the cushion (that happens). Whatever the reason is for your meditation practice, try to think about what outcome or feeling you hope to carry forward into everyday life after completing this session. If possible, write it down as a reminder of what matters most at this time in your journey toward a new habit of mind.
 
-> Start small: It’s never too late — or too early — to start meditating! If there are days when all you have time for is 3 minutes of mindfulness with yourself each day, then start there and build up from there as time allows. There are no “perfect” conditions for starting out; just do what works best for YOU!
 
Sit Comfortably
The first step to meditation is finding a quiet place where you can sit comfortably. Then, sit on a chair or the floor with your legs crossed in front of you. If you’re sitting on the floor, cross your legs and arms to help create a sense of stability and stillness in your body.

If possible, rest your hands in your lap with palms facing up so that they’re easily accessible later when you begin meditating. This will help keep them from falling asleep during meditation because it’ll give them something interesting to do!

Once you’ve found a comfortable position for yourself (and taken some deep breaths), take note of how relaxed or tense each part of your body feels as well as how heavy or light each part feels compared to other parts. Don’t worry if this doesn’t make sense right now; over time it’ll become easier understand what’s going on inside yourself while meditating!

Focus on your Breath
The next step is to focus on your breath. Whenever you notice that your mind has wandered from the breath, bring it back to what’s going on in your nose and mouth. This can be difficult at first, so don’t take it too seriously if it doesn’t go perfectly. Just try to do the best you can!

Remember not to think about anything else besides the breath: no thoughts about yesterday’s events or tomorrow’s plans, no wondering what you’re doing right now — just keep bringing yourself back to taking deep breaths in through your nose and out through your mouth.

Try a Guided Meditation
If you’re new to meditation, a guided meditation can be a great way to get started. Guided meditations are usually shorter than their unguided counterparts — between five and 20 minutes, compared to 30 minutes or more. They also tend to feature soothing voices and relaxing music that can help keep your mind focused, relaxed and in the moment. If you find yourself struggling with distraction or anxiety during longer periods of quiet reflection, guided meditations may be the solution for you!

Start Small
A lot of people find it difficult to meditate for 30 minutes, so don’t worry about that. Start small, with just 5 minutes. If you can do that consistently, then increase the time to 10 minutes and so on until you reach your goal.

The goal doesn’t need to be set in stone — it’s an arbitrary number and doesn’t mean much if you aren’t consistent with your practice. The only thing that matters is how often you sit down and practice meditation.

You can meditate no matter how hectic your schedule is.
You can meditate no matter how busy you are.
You can meditate no matter how many distractions you have.
You can meditate no matter how little time you have!

Maybe you start with five minutes in the morning and then build up to an hour, who knows?

The point is to start where you are right now and take a moment just for yourself.

Meditation is a powerful practice that can help skeptics to reap a range of mental and physical health benefits. It can help to reduce stress, increase mental clarity, and improve emotional intelligence. It can also help to open up our minds and tap into our creative potential.

If you’re a skeptic, give mindful meditation a try and see how it can help you to better understand yourself and the world around you.

That was going to be my conclusion but I just want to end today’s show by outlining the…benefits of meditation for skeptics in summarized form one more time.
Here are some of the most notable benefits of mindful meditation for skeptics:

1. Improved mental clarity: Meditation helps to clear the mind and improve focus. It can help to reduce stress and anxiety, and increase our ability to think more clearly and logically.

2. Increased emotional intelligence: Meditation can help us to better understand our emotions and the emotions of others. It can also help us to become more aware of our biases and emotional triggers.

3. Enhanced creativity: Meditation can help to open up our minds and tap into our creative potential. It can also help to reduce stress and increase our ability to think outside the box.

4. Improved physical health: Meditation can help to reduce physical pain, improve sleep, and even boost the immune system.

5. Increased resilience: Mindful meditation can help us to become better equipped to handle difficult situations and bounce back from adversity. You have nothing to lose in trying meditation, but boy, you have everything to gain.

I challenge all the skeptics out there to get out of their comfort zones and give it a shot. 

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.

But before you look up today’s show notes or before you join us on Facebook, I would be very grateful if you could leave a review of my podcast.  A favourable one, I hope!  This way it will be shown to more listeners and the messages shared on this show could possibly reach more people who need it – with your help.
And remember…

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

Mindset is Everything – Raw & Real Talk with Michelle Williams

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

LISTEN TO EPISODE 86 HERE ->https://spotifyanchor-web.app.link/e/QHfRgthgLxb

In today’s episode Lisa interviews Michelle Williams founder of ‘Your Time To Shine’, Life Coach, blogger and fitness enthusiast.  They discuss how to optimize your day with a motivating morning routine, how we can rediscover our passions and become excited about life again, getting unstuck whilst cultivating positive self-talk, becoming mindful and aware creating a totally different experience, what it means to be in ‘alignment’ with oneself and one’s values, and more.  There were mini mindset lessons throughout this episode; you’ll want to save it and listen to it time and time again.

Notable Quotes from today:

“It all comes back to refining your relationship with yourself.” ~ Michelle Williams
“Your power is internal.  It doesn’t come from how you look externally.” ~Michelle
“It’s okay to feel stuck, but it’s not okay to stay stuck.” ~Michelle

Top 3 Golden Nuggets:
1. Start each day with a routine that sets you up for positivity, energy and the feeling you can take on the world.
2. Develop the (mindset) skills and techniques to protect your heart, body and mind.
3. Remember that being stuck is only a temporary state.  With mindset work and reframing your inner narrative, you can begin to feel ‘unstuck’.

Ways to connect with Michelle Williams:

Website -> www.yourtimetoshine.life  (You can also find Michelle’s blog posts there too.)
Instagram -> @yrtimetoshine
Twitter -> @yrtimetoshine
Facebook -> Your Time To Shine Life & Couples Coaching
Michelle’s new training “Mindfulness Matters” -> https://www.yourtimetoshine.life/mindfulness-matters/


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.

Having YOU as a listener and fellow goal getter lights me up more than you can imagine!

Shift Your Fitness Mindset from Fixed to Growth

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

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.

Remember:

-> 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

Are You Excited About Tomorrow?

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

LISTEN TO PODCAST EPISODE 83 HERE -> https://spotifyanchor-web.app.link/e/ES03GdBxExb

In today’s episode of the Inspiration2grow podcast I have a very important question to ask you – Are you excited about tomorrow? 

Here’s something you might not know about me… I taught and tutored children for many years and one way I often used to help them remember things was through alliteration.  We would have so much fun thinking up funny, often hilarious 2 – 3 words phrases using alliteration to create memorable facts, tips or things they needed to remember in a pinch.  It seemed to work well and I am still using it today to remind myself of the themes of each day of the week for this podcast:
Mindset Monday, Tangible Tips on Tuesday, Thriving on Thursday, Fitness Friday, – you get the picture, right?  Wednesday is still a bit of a wildcard day.

So, here we are on Thursday’s episode and I am asking you whether you feel like you’re thriving or merely surviving. 

You know I talk a lot about finding an activity that lights you up.  And, today I am asking you straight up – do you have something that gets you up in the morning, pumped to start the day, excited to get going, revved up to tackle the day ahead?

When you go to bed at night, are you excited to wake up the next morning? Is there something you can’t wait for?

Personally, I look forward to moving my body, being able to exercise without pain, getting outside for at least one workout and finding out what my body is capable of through lifting weights.  The night before I prepare mentally for the next day, planning out each workout session rather meticulously and I also kind of ‘declare’ my intentions at the beginning of the following day, so that my husband knows where I’ll be and what I’m doing.  Sometimes he joins me, sometimes he doesn’t.

But, one other very exciting aspect of each day is this podcast.  I absolutely LOVE creating episodes for you, connecting with guests who want to share their messages with you, interviewing them, preparing the episodes for publishing and all the behind-the-scenes tasks that are involved in producing a podcast. It’s my passion for helping people and my creative nature that truly come to life in this podcast.

These two things get me very excited to start the day.  And, I am beyond grateful to have both of them.  I have come to realize it’s not a ‘given’ that we will always be able to move our bodies the way we want to.  Our mobility can be taken away from us suddenly or slowly over time.  You might not believe me and think that I am being overly dramatic here, but, trust me, I am not.  You never know just how devastating this situation is until you have experienced it yourself, first hand. 

For the past four years or so, I’ve asked myself the question – Are you excited about tomorrow? –  many nights. And often, I had nothing to be excited about. Those days were not special. They were like the day before. I was merely surviving; trying to get through each day somehow.

Let’s face it, most days of your life are the same. Do you know that feeling? You look back, and time seems to blend. You can’t separate days from each other. There’s a real danger in that feeling.

Because the next step is that you can’t separate the weeks from each other. That is what happens when every day is the same. And after a while, you stop noticing many things. You just go with it.

And finally, the years start to blend. And all of a sudden, you’re 80 years old, and you’re sitting in a chair, and you say:

“What happened to my life? Where did all my time go?”

I think many people underestimate the value of life. I’ve done that for many years as well. When I look back at my years of working hard (maybe too hard) building up my businesses, I think that I had a great time. But I can’t recall much from those years. It’s just like this one big event.

We all have chapters in our lives where time passes, life is hectic, we are working hard with our nose to the grind, somehow getting by, but are we really thriving?
Are we taking time to ‘smell the roses’ as the saying goes?  I doubt it.  And if you are or did, good on you. 

The truth is that time moves fast.  So, fast, in fact, when we take a moment to look back and reflect, we can’t recall much of what happened.

I’ve thought a lot about why that is. And I think that the Stoic philosopher, Seneca, who lived about 2000 years ago, had a good answer:
“Begin at once to live, and count each separate day as a separate life.”

The problem is that we don’t treat every single day as a separate life at all. We wake up, drink coffee/tea, take care of our family, go to work, make money, do groceries, have drinks, watch Netflix, and go to bed. Or whatever your routine is.

The next day you wake up, and you repeat the EXACT same thing.

Do you know that proverb; variety is the spice of life? I’m sure you do. But why don’t you spice up your life?

Would you eat the same food every single day of your life? No one does that. You switch it up. One day you have some Italian, then some Chinese, maybe some Indian. Whatever. Or if you eat one cuisine, you switch up the herbs or spices.

So why on earth don’t you do that with your life?

If you’re not excited. Get excited. 

The funny thing is that variety is simple. Here’s another cliché for you — the best things in life are free.

Every day, pick something you want to enjoy. One day you can enjoy the rain, the other day you can enjoy the sunset.

Or how about having your favourite breakfast tomorrow? Or how about trying a whole new breakfast from another cuisine? I’m just throwing some tiny ideas at you. Variety doesn’t have to be big.

Get excited about life. Learn new skills. Languages. Cultures. Build a strong body. Switch up the little things. All those little things make life long and interesting.
These days, I’m glad that time doesn’t blend anymore. I treat every day as a separate life. And every day I’m a different person. A little bit stronger, educated, and different than the day before.

If you want to enjoy life, you have to make it happen. A good life doesn’t happen to you. Most people think that’s the case. They ask: “Why does my life suck?” Well, if you want a good life, YOU have to turn that into a reality. No one’s going to do it for you.

When you’re in bed, ask yourself: Am I excited about tomorrow?

·         If the answer is no many days in a row, it’s time to do something about it.
·         If the answer is maybe, ask again tomorrow, maybe you just had a miserable day.
·         If the answer is yes, go to bed with a smile on your face, and jump out of your bed in the morning.
 
Change is good, but you also have to be practical. You have responsibilities, issues, people to take care of, bills to pay, etc. So you can’t just hop on a plane and go to an island in the South Pacific or the Caribbean if your life isn’t exactly what you want it to be right now.

But you CAN do many other small things that turn every day into a separate life. So do it.
 
So, let me re-cap because I am very passionate about living life to the fullest, in the most exciting way possible for you.

When you go to bed at night, are you excited to wake up the next morning? Is there something you can’t wait for?

Ponder that question for a moment…       If your answer is no, find something that excites you.

It’s so important to have a feeling of, “I can’t wait for tomorrow,” when you go to bed. 

When you’re genuinely excited, you wake up the next day and make the best of it. 

It could be anything. Maybe you’re excited about trying a new breakfast. 
Or you just can’t wait to start reading a new book. Or you can’t wait to get working on your business.
Or you want to move your body and get some exercise in.

It’s a good way to live. If you have a bunch of those exciting days in a row it adds up to a good life.

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
 

The Benefits of Yoga – Raw & Real Talk with Mariam Fares

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

LISTEN TO PODCAST EPISODE 82 HERE -> https://spotifyanchor-web.app.link/e/28BgRvMSCxb

In today’s episode Lisa interviews Mariam Fares, a yoga facilitator and wellness coach.  Their chat goes far beyond the benefits of yoga, though. During the interview Lisa and Mariam chat about being content, the power of breathwork, life as a homesteader, being happy, survival skills, and much more.

Notable Quotes from today:

“If you breathe, you can do yoga.” ~Mariam Fares
“Stop, drop and tune in. Go do that THING that lights you up, that your soul deeply desires.” ~ Mariam F
“Moving through passive, restorative poses in yoga helps me connect with my breath and brings me back to the moment.” ~ Mariam F


Top 3 Golden Nuggets:

1.  Happiness lives within each of us.  Why are you looking elsewhere to find it?
2.  Yoga is all about creating body awareness and connecting to the NOW, the present moment.
3.  One of the most powerful tools we all have access to is our breath, our breathing.


Connect with Mariam in the following ways:

Email -> beyouyogawellness@gmail.com
Website -> www.beyouyogawellness.com
Facebook -> BeYou Yoga + Wellness
Instagram -> @beyouyogawellness
Instragram for Mariam’s Bed & Breakfast “The Roost” -> @beyouroost


If you want to learn more about survival AND wilderness follow:

 Dr. Tan @survival.doctors    &  @great_ape_empire
Survival & Wilderness Course (as mentioned in this episode) -> next opportunity May 19 – 28/2023


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.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!

6 Powerful Ways to Master Self-Discipline

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

LISTEN TO PODCAST EPISODE 81 HERE -> https://spotifyanchor-web.app.link/e/55AUXe0cBxb

In today’s episode of the Inspiration2grow podcast I am outlining 6 powerful tactics that you can implement to master your self-discipline.
But before we dive into the 6 ways to upgrade and master your own self-discipline, I want to discuss the difference between being motivated and being disciplined.

More often than not, I hear people say they lack motivation to make the changes they desire to achieve in any area of their life and stay consistent in their new habits. But, it’s not motivation they are lacking, it’s really the necessary self-discipline and you’re about to find out the difference between the two terms, when you need each of them and which one will get you to where you truly want to be on your health and fitness journey.

Motivation vs. Discipline

Motivation comes from the natural human drive to achieve something.  Motivation doesn’t last forever no matter how much you want something.  It’s a temporary effect created by the brain to boost you in the right direction.

Discipline is the ability to continue pushing in the right direction when you no longer have motivation doing it for you.  Discipline is far more important than motivation and you should never rely on motivation only.

Motivation is about the why behind your actions. In contrast, discipline is about what you do. Think of motivation as your initial burst of inspiration and discipline as the thing that keeps you moving toward your goal long after the novelty has faded.

Despite the fact that self discipline and motivation are both important for success, it is absolutely wrong to think that motivation is prime. Motivation is what will give you the start and then self discipline alone will be responsible for keeping you going.

A quote I heard that resonated strongly with me was: “Motivation is doing what NEEDS to be done when you WANT to do it. Discipline is doing what NEEDS to be done when you DON’T WANT to do it.” These reinforce each other and often you start to become more excited (motivated) to do something when you become good at it.

Something motivates you to make a change and in the early stages, you are motivated to take on the task. At some point, that motivation fades and you then have to tap into discipline to keep it going. Discipline helps you push through the times when motivation is low, so you can keep practicing.
People often ask me: Can you be disciplined without motivation?

Focusing on motivation can help you do things when you feel like doing it but discipline will help you do it regardless of how you feel. Discipline is the priority, not motivation.
 
Why is discipline greater than motivation?

You don’t have to feel like it!

The downside of motivation is that it’s ephemeral or fleeting; meaning it’s here one moment and gone the next.
 
Discipline, on the other hand, means establishing a routine and sticking to it, whether you feel like it or not.
 
Another question I get asked quite a bit is: What causes a lack of self-discipline?
 
Laziness and lack of enough inner strength

Laziness and the absence of inner strength prevent you from being more self disciplined. In this situation, you avoid doing things that require effort and persistence. People prefer comfortable laziness, rather than actions that require effort.
 
For this point forward, I want you to be a person who strengthens their self-discipline every day.  Do the hard things even if you don’t feel like it.  Put in the effort on the days when it’s hard. Show up for yourself and your body in those moments when you could take the path of least resistance.
 
So, let’s have a look at the 6 powerful ways you can master your own self-discipline in literally anything you want to achieve.
 
1.       Start by doing a life audit.

What I mean by that is I want you to focus on the ‘identity’ you’re building.
Don’t just think about the goals you want to achieve.
Think about the PERSON you want to become.
-> What would that person do?
-> How would they behave?
-> How would they think?
Keeping your desired identity in mind helps you take actions aligned with that identity.
 
2.       Set reminders.

It’s easy to forget what we’re supposed to be doing.
Reading.  Working out.  Eating healthy.  These are all easy to do….AND easy NOT to do.
So set reminders on your phone, calendar or to-do list app to help you stay on track.
 
3.       Embrace challenges.

The hardest battles often come from within.
Nothing meaningful is achieved without struggle.
Instead of thinking about how hard things are, they about the incremental progress you’re making over time.
Keep a journal or diary of what work you get done, each win you have and the good choices you make.
Write that goodness down!!
 
4.        Take care of your health.

It’s hard to make good decisions when you don’t feel good mentally, physically, or spiritually.
This starts a downward spiral where everything seems to fall apart.
Stop the cycle by taking better care of yourself in terms of:
-> Mental health by journalling and reading
-> Physical health by exercising and eating well
-> Spiritual healthy by journalling and practicing gratitude
 
5.       Practice meditation.

Self-discipline can:
·         Run you down
·         Take a toll on your mind
·         Make you feel overwhelmed

Dedicate 10 minutes at the end of your day to:
·         Sit in silence
·         Let thoughts come and go
·         Become aware of how you’re feeling
 
6.       Build new habits.

Building a simple, new habit is a great way to build your self-discipline muscle.

Here are 5 habit-building tips:
a.       Start small
b.       Get accountability
c.       Track your progress
d.       Celebrate your wins
e.       Focus on your “why”

I want to leave you with a few thoughts on self-discipline…

The highest level of self-discipline is the self-discipline of the mind. By this I mean, self-discipline is the ability to push yourself forward, stay motivated, and take action, regardless of how you’re feeling, physically or emotionally.

The greatest form of self-discipline is self-love or self-respect.  You are following through with what you set out to do:  exercise every day, eat more vegetables and less processed food, journal 10 minutes a day, write 100 words for that book you want to write.

And, that’s a wrap for Episode 81.

I hope to have inspired you to grow with today’s show.

If you’d like to go over today’s show, go to the show notes on my website: inspiration2grow.com.  I know (that) I talk fast at times and it’s a lot to digest, so every day each podcast episode is available for reading.  Be sure to leave me a comment and let me know your thoughts.  I’d love to know what has resonated with you.

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.

Til next time,
Lisa  xoxo
 

Better Body Performance with Holistic Nutrition – Raw & Real Talk with Jennifer Harris

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

LISTEN TO PODCAST EPISODE 80 HERE -> https://spotifyanchor-web.app.link/e/XZ9znuHdAxb

In today’s episode of the Raw & Real Talk with guest, Jennifer Harris, a Reg. Holistic Nutritionist, Hobby Farmer, Entrepreneur and Blood Sugar Badass, Lisa covers a wide range of topics: the benefits of organic farming, the most important meal of the day, blood sugar dysregulation, stress and sleep, your muscles’ role in regulating blood sugar, the ‘miracle mineral’ magnesium and much more.  It is such a great episode packed full of advice and helpful tips.

Notable Quotes from today:

“Wellness does not have an easy button for a quick fix or solution.” ~Jennifer Harris
“Getting healthy is a team sport.  Choose your players well.” ~Jennifer H
“Women need to carve out enough time for their self-care to lower their stress levels.” ~ Jennifer H

Top 3 Golden Nuggets:

1.  Ask for help if healthy eating seems overwhelming for you.  It’s a game changer when you have the proper supportive ‘team’ on your side.
2. Breakfast -> It’s more important WHAT you eat rather than WHEN you eat this meal.
3. Improving your wellness should start with small, easy habits done consistently such as: better breakfast, hydrate amply, improved sleep, chew your food mindfully.

Contact Jennifer Harris:

Instagram -> @jenniferharris_nutrition    (She offers so much value and knowledge on her IG account.)

Website ->  www.jenniferharrisnutrition.com  (Sign up for her newsletter and receive freebies, info and promotions when they are offered)

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.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!

Shift Your Thinking Around Food

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

LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/uPOoY0Rgrxb

In today’s Raw & Real Talk with guest, Cheryl Young, the impact of food and what we really need to focus on are discussion points.  Cheryl is an expert when it comes to changing your body composition and has helped countless women do just that with proper nutrition and specific training.  As an nutritional coach, she works with an array of clients:  athletes, sports teams, individuals going after bigger goals than simply weight loss, female body builders who are competitors on stage.  You name it, she does it.
 
Notable Quotes from today:

“The impact food had on my body composition, my energy levels, sleep, mood was astounding.  From that point on, I wanted to help others.” ~ Cheryl Young
“If you focus more on being healthy, leading a healthy life, then the weight loss will come.” ~Cheryl Young
“At 50, I feel better than when I was in my 20’s.” ~Cheryl Young

Top 3 Golden Nuggets:
1. Shift your thinking from “live to eat” to “eat to live”.
2. It’s all about the nutrients you put in your body in the end.
3. Don’t look ahead to the whole year; just take it day by day.  Don’t worry about next week, next month or next year.

Contact Cheryl through her website:

www.cherylyounglifestyle.com
Facebook -> Cheryl Young Lifestyle
Instagram -> @cherylyounglifestyle


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.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!

Love Yourself Unconditionally

by Lisa OberbichlerConfidence, Mindset, Self CarePosted on No Comments

LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/0uq7c03vpxb

In today’s episode of the Inspiration2grow podcast we are going to be talking about starting a love affair with a very special person – yourself.
 
It’s Tangible Tuesday and today I’d like to provide a few tips on how you can begin loving yourself wholeheartedly and unconditionally.  Be sure to stay until the end, there’s a special poem – just for you.

🧡it’s time to fall in love with ourselves all over again🧡. Maybe you struggle with this OR perhaps you just need a reminder. This month can be a great opportunity to start a practice of self-compassion and appreciation—to really take the time to nurture our souls so we can show up as our whole selves.
 
We have to learn or re-learn how to love ourselves.
Your personal relationship with yourself, the way you love you, the way you listen to you, the way you talk to you, the way you prioritize you, the way you celebrate you, the way you nurture you, the way you adorn you, the way you cherish you… all of this is what allows YOU to be a great partner to someone else.  It all starts within YOU.  In order to have healthy relationships with others, first and foremost, you have to be capable of loving yourself – both inside and out.
 
Learning how to love yourself does not just benefit your relationships.  It benefits your health and your whole, entire life.
 
We spend far too much time in admiration of others who have achieved more, who have reached new heights, who have done all the things.  What we should be doing instead is…looking within ourselves to find all the wonderful, amazing things we have accomplished in our lifetime.
 
Valentine’s Day is traditionally the day when we show love, appreciation, adoration, and deep admiration for others.  I encourage you to flip this tradition on its head and dedicate the day to loving yourself, all that you have become, all that you are, all that you want to be.  Spend the day writing down all the incredible things you have achieved during your precious lifetime.  Then jot down all the marvelous things you still want to accomplish – dream big, I mean really big – the sky is not even the limit. 
For today, in honour of yourself and the love you’d like to shower on yourself, ask yourself what the ultimate act of self-love would be?  What are you craving?  How can you treat yourself?
 
Obviously, this looks different for everyone.  It might be booking a day at the spa for some luxurious, much-needed treatments.  It could be booking a trip somewhere – just for the day, a week or longer.  It may be going shopping and buying yourself that top, dress or outfit that you have wanted for some time now.  It might be taking yourself out to a restaurant for a tasty meal and just sitting alone in silence dreaming up your next big goal or move you are going to make in your life.  Whatever it is, YOU DESERVE IT.
 
And speaking of “love” this month… there are a few things I want to remind you of… because there are a lot of people who think they are unlovable.  They feel they have to change themselves in order to gain love from others.  My message to these people is… you have to stay true to who you are deep inside.  You have to remain authentic to you. 
 
For those who are seeking love but feel like you have to change, remember these next words.  I hope they are inspiring and empowering at the same time.
 
It’s not that you’re “hard to love”…
 
It’s that you’ve finally realized how love lands best for you, and you’re not accepting anything less than the kind of love that allows you to feel fully seen.
 
It’s not that you’re “high maintenance”…
 
It’s that you now know what your soul needs to thrive and feel alive, and you’re not standing for anything less – you now have boundaries (they aren’t fierce, they are flexible), but it’s a different vibe.
 
It’s not that you’ve changed…
 
It’s that you now realize what you truly want for your mind, body and soul, and you are working harder than ever, prioritizing your habits over everything else.
  
It’s not that you’re “too much…”
 
It’s that now you have felt a glimpse of your truest self, and you crave to express the symphony that is on your soul – loudly and often.
 
You’re not here to be understood.
You’re not here to stay stagnant.
You’re not here to be nice (kindness, yes, always).
You’re not here to create artificial harmony.
You’re not here to follow the crowd.
You’re not here to be “normal”.
 
As the good ‘ol saying goes – People come into your life for a season, a reason, or a lifetime. It’s not up to you to decide on the placement.
 
You’re here to be ruthlessly committed to following YOUR own path to health and wellness, and you’ll be met by the perfect beings at every level.
 
But most of all, you’re here to be loved, BE love, and love. Period.
 
So dive in deeply this month, Lisa, and give yourself the permission to fall more in love with who you are and all that you are becoming…because you are MAGIC. 
 
A poem to remind you of your self-worth…
 
Accept yourself as a work in progress to continue 
to build yourself into the person you’re dreaming to be;
the person you have all the potential to be. 
 
Accept your flaws, accept your truths. accept your past. 
and make light of them. no one can tear you down if 
you make peace with who you are and where you’ve 
been.
 
If you are going to focus on the negative at all,
focus on turning them into positives. focus on growing.
 
Sometimes, often times, our minds are the scariest 
place to sit. It’ll trick you into comparing yourself 
to others and it’ll trick you into believing you aren’t 
good enough. but you are.
 
You have always been and you always will be.
You’re much more powerful 
when you believe in yourself.
 
If you don’t love 
all of you, who will? 
 
Give yourself time to blossom. 
—Reyna Biddy 
 
And, that’s your Valentine’s message for today, friends.  Dedicate the day to yourself, shower so much love on yourself, do the things that bring you joy and contentment, plan and dream of your next moves, write out the words “I love myself from top to bottom, inside and out.” And stick that on your mirror to look at each and every morning.  Have it as a note on your phone – wherever you can be reminded time and time again.
 
On that note,  I want to tell you just in case no one has told you yet today…
You are loved, you are a capable, brilliant, incredible human being.  I believe in you 100 %. Now go out there and show the world what you are truly made of.

Thanks for tuning in today and as always, I hope to have inspired you to grow.
 
Remember to … love yourself first and be your own superhero.
 
Til next time.
 

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

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

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.