LISTEN TO PODCAST EPISODE 61 HERE -> https://spotifyanchor-web.app.link/e/nkXOvbzzUwb
Connect with Dasha Igoulnik:
IG – @dashafitness
IG – @coreperform
FREE 7-Day Natural Detox Challenge (mentioned in podcast) – go to her @dashafitness IG account to sign up
Lots of great educational resources on her IG account as well!
LISTEN TO PODCAST EPISODE 60 -> https://spotifyanchor-web.app.link/e/TxWc9oVyUwb
In today’s episode of the Inspiration2grow podcast I am going to help you go from a stressed mindset to a growth mindset in a few easy-to-implement steps.
We’ve all been there -> the car won’t start, spilled coffee, lunch forgotten on the counter, slipped on the rug, dog threw up, stepped on a Lego piece – OUCH!
Some days got off to a rotten start and can derail pretty quickly.
It’s times like these, you want to crawl back into bed, pull the covers up over your head and just pretend the day had never happened. But, that’s really not an option for most of us. So, we need ways to combat the rising level of stress that we can experience in situations like these.
It all starts by changing the way we react to stress.
According to a recent study done by Harvard and Yale researchers, we do possess the power to adjust or alter our stress mindset and change how we feel and act in moments where we are under pressure.
The authors of this study identified two stress mindsets: a ‘stress-is-debilitating’ mindset -> referring to your view of stress as a major setback AND a ‘stress-is-enhancing’ mindset -> referring to stress as a chance to learn and grow.
I bet you know what I’m going to say, right? The second mindset is what we need to adopt.
“Individuals who endorse a stress-is-enhancing mindset reported having better health than those who endorse a stress-is-debilitating mindset,” the study authors found in their research. “Specifically, respondents reported fewer symptoms of depression and anxiety while also reporting higher levels of energy.”
Now, I know how this phrase sounds “change your attitude, change your mindset”. We have heard it so often and frankly, people are worn out hearing it. You always have the choice: allow the awful, unexpected situation to get you down and ruin the rest of your day. OR, you can choose to look at it from a positive perspective and laugh it off, shake it off or scream it off. Do whatever it takes to get over it and move on. Don’t let the bad days get the better of you – EVER.
Develop a new resolve to take on the world!
You have to make a very conscious effort to flip the script and see the situation as a challenge worth accepting.
Bring it on! I am ready to tackle whatever comes my way!
Change your mood, change your outlook and adopt a positive view of the given situation. It’s a kind of super-power and it can be yours too.
“The truth is that stress doesn’t come from your boss, your kids, your spouse, traffic jams, health challenges, or other circumstances. It comes from your thoughts about your circumstances.”
―Andrew Bernstein
You can go from a stress-is-debilitating mindset to one of stress-is-enhancing in a few simple steps:
First of all, we have to RISE TO THE CHALLENGE
If you’re a competitive person, like myself, you can take the approach and view your stressors as an obstacle you just have to overcome. Of course, this is far less physical and daunting than a triathlon competition, but, as the researchers found, treating your stress as something you learn from as opposed to dwelling on the negative aspects can help you feel less stressed.
Next time you run into a challenge (computer problems), try flipping your entire perspective of the situation. Instead of seeing it as a blocker or a dampener to a good day, shift your thinking to: “Okay, I see you morning challenge and I accept.” Then, dive in head first and tackle it.
Bring it on! I am ready to tackle whatever comes my way!
“Stress should be a powerful driving force, not an obstacle.”
“Stress acts as an accelerator: it will push you either forward or backward, but you choose which direction.”
―Chelsea Erieau
Secondly, step away and take a break
There are physical acts that may help you flip your stress mindset, too. It might seem counterintuitive but step away and take a break from whatever it stressing you at that moment. Gain some perspective by going for a walk outside, make yourself a snack or a meal, practice deep breathing. Nothing fancy necessary – just take a few deep breaths. Remember the episode where I mentioned the 5 x 5 box or the 6-2-8 breathing technique. These will work as well.
The goal is to take your mind off the stressor and come back feeling more resilient and solution-oriented.
According to TIME magazine, you can wash away the day and send your worries and stress right down the drain by – singing in the shower. While doing so, you release endorphins and oxytocin, a hormone that’s know to alleviate stress and anxiety.
So, the next time stress is starting to get the better of you… ditch your clothes, get the water running and the suds flowing to your best singing voice.
Thirdly, go for a run or do a solid workout
When we exercise, our bodies produce a chemical called endocannabinoid, which helps us de-stress.
Your mind and body will thank you a hundred times over after the workout is done.
The bottom line here is that stress is a natural part of our day-to-day life. We really can’t avoid it, but we can find better ways of dealing with it. We can flip the script and face the stressors head on from an ‘in-charge’, ‘in control’ approach rather than ‘I can’t handle this’ ‘my day is ruined’ view point.
“Calmness is the cradle of power.”
Always remember that YOU have the power to frame a situation in your mind as positive or negative. You can let it get you down or you can allow it to lift you up, make your soar.
It all begins with awareness of how you are letting stress affect your life.
Adopting the right attitude can turn a negative stress into a positive one.
And, that’s my message for today, friends.
I hope to have inspired you to grow.
Til next time,
Lisa xoxo
LISTEN TO PODCAST EPISODE 59 HERE -> https://spotifyanchor-web.app.link/e/Yo571wi2Qwb
Connect with Tara de Roos here –
Instagram @tara_de_roos
Trainer at – https://toppperformance.com/
Some of the golden nuggets she shared in the podcast episode:
“A sound diet and proper exercise are the only ways to achieve good health.”
“It’s a journey not a race. Putting in a lot of effort occasionally will not yield the results you want. Commit 100% of the time and be patient.”
“No one is judging you at the gym. Everyone there is just trying to become a better version of themselves.”
“You will never be satisfied after reaching your goal. You’ll always be looking to the next challenge.”
Wise words by Tara de Roos, CrossFit L1 Trainer and Natural Bikini Bodybuilder competitor, Personal Trainer
LISTEN TO PODCAST EPISODE 58 HERE -> https://spotifyanchor-web.app.link/e/tJRe6FbaPwb
In today’s episode of the Inspiration2grow podcast I am addressing the problem with our mentality in present-day society of wanting everything: success, results, return messages by text or email, a great life, 6-pack abs, a toned body, weight loss, and the list goes on – and wanting it immediately.
How many times have you quit at something you started feeling like a failure because you didn’t see or get the results you wanted?
For many of us, this often happens when it comes to weight loss or results from exercising. The scale doesn’t budge or our clothes are still too tight and I can’t fit into those jeans I bought 1 size smaller than usual with high hopes of slimming down and being able to rock them confidently.
If you’ve ever resorted to looking for help in muscle or fitness magazines, you might have bought into the promises of achieving ‘a new body in four weeks’. Not to mention the clever marketing of various supplement companies promising quick progress and insane strength when taken every day.
The fact of the matter is -> when it comes to fitness, there are NO SHORTCUTS. At least, no healthy ones.
Any attempts to fast-track progress will likely results in feelings of defeat and extreme frustration.
If you’re following this podcast, odds are you want to excel in life and fitness.
You are interested in changing a few things, introducing some new habits, incorporating a suitable exercise routine, ramping up your eating habits, setting and going after realistic goals and tweaking your current lifestyle to reflect and align with the YOU that you want to be more of.
However, in going after these new habits and goals we have to remain PATIENT. And, we all know that patience isn’t our strongest virtue, especially in today’s world of “overnight body transformations” and “overnight rags-to-riches stories” of success, right? It is these click-bait stories that lead us to believe in overnight success, which is nothing but a fairytale.
Let me repeat that again -> the concept of being successful at ANYTHING overnight or within a short period of time is a complete and utter fairytale.
Advertising leads us to believe these fairytales and makes them sound so blooming real and something we, too, can achieve. BUT…
What we don’t hear about is how hard that individual had to work for that particular moment of glory.
Many of the highly successful writers, celebrities and and everyday fitness professionals to whom we look up have, at one point in their career, felt defeated and lost, ready to throw in the towel.
They didn’t wake up the next day and magically transform themselves. No, no, no they didn’t. Instead, they put their heads down and went to work with clear goals ahead of them.
Using the example of the tortoise… it stayed the course and approached the race methodically or strategically against the hare. And, you need to do the same with your goals, any goals really, not just fitness goals.
Of course, I will be using examples from exercising and fitness, but these tips apply to any goal you want to achieve.
Slow and steady wins the race. Every. Single. Time.
One of the key ingredients to success in life and fitness is to stay persistent. We tend to give up and quit on our goals when the fruits of our labour don’t appear as quickly as we’d like them to.
Those extra pounds won’t vanish immediately, just like companies don’t turn into billion-dollar empires after their first business deals.
Don’t forget how many months it took you to gain the extra weight you want to lose, so you will need the same amount of time, if not longer, to shed this excess weight.
Your body is only capable of losing so much weight in a given time period, so don’t let this bog you down.
Last week I made a post in the Inspiration2grow for Female Goal-Getters FB group about adopting a ‘crockpot’ mentality versus a ‘microwave’ attitude toward achieving goals.
I think this is a very relatable analogy because we all know how to use these kitchen tools.
Microwaves are used for heating up food in a shorter amount of time.
Whereas, preparing a meal in the crockpot takes considerably more time, but the result is so much tastier, if you ask me.
Going back to the example mentioned earlier = the microwave is the hare and the crockpot is the tortoise.
And, in today’s show I’d like to go through 4 ways to help you adopt a crockpot mentality or, if you will, a tortoise mentality toward a slow and steady journey to reaching your fitness goals and achieving success in whatever it is you’d like to achieve.
1. Don’t obsess over the HOW or WHEN. Instead, focus on your “WHY”
At the beginning of any new endeavour, your motivation is bound to be quite high and your adrenaline is fueling your actions.
However, after the initial excitement wears off and life returns to a steady routine, will you remain consistent with your efforts, following the plan, sticking around to actually reach the finish line? Or will you give up and quit?
This is when you have to revisit your WHY. When the routine and banality of everyday life starts to creep back in and the adrenaline that got your going is waning, remember WHY you first started this journey. Visualize how amazing you will look and feel in your new body.
Just know that by staying the course, your confidence levels will increase and catapult you to doing more amazing things in other areas of your life -> just by sticking with the plan, chasing down your fitness goals and accomplishing them.
Remember your why. Revisit your why. Remind yourself of your why EVERY SINGLE DAY.
Write it down somewhere visible for you to see everyday.
This is, and always will be, the first step in setting goals -> get clear on your ‘why’. Know why you want to succeed with a particular goal, be that fitness or other, and don’t allow anything to get in the way of that.
2. Keep an open mind.
Fitness is not a dictatorship. Choosing to adopt a healthier lifestyle by incorporating more fitness and better food choices is “Your Own Health Adventure” where you make the decisions, and you make the rules.
Being able to succeed in both areas of cleaner eating and more exercise over the long term requires you to have a particular method or routine which fits your lifestyle.
Slow and steady progress only becomes a problem then IF you are miserable throughout the entire process.
Don’t be afraid to try various eating or exercise strategies until you find a routine that feels effortless and works for you.
3. Give doubt the cold shoulder and run away from the haters in your life.
Nothing kills your goals faster than the so-called ‘dream crushers’ and negative people you might be surrounded by.
If you find that friends, family, co-workers, neighbours even or anyone else is constantly crushing your motivation or disrespecting your aspirations, distance yourself from them immediately.
Here’s the problem…we are already our own worst enemies ridden with guilt and self-doubt (especially when we’re trying new endeavours), so that last thing we need is more negativity from people around us.
It can be difficult to do, but don’t allow these people to get to you. Here’s the raw truth of the matter…they don’t want to see you succeed because then they’ll have no excuse for why they can’t get themselves going and be amazing and remarkable, just like you.
Remember that your own success and reaching your own dreams in life are so much more important than anyone else’s opinions of you.
4. Stay in your lane.
Before you try to set out and accomplish any goal in life or fitness-related, YOU NEED A VISION. If any situation or decision doesn’t align with your purpose in fitness or life, then don’t do it.
By this I mean, just because your neighbour is doing something, doesn’t mean you have to follow suit.
Just because you see some gimmicky product promising rapid health benefits in a short period of time, don’t buy into the hype or marketing.
If it sounds too good to be true, it most likely is.
The more connected and fully aligned you are with your vision, the easier it will be to show up for yourself, your habits and your goals each day.
And, sometimes, the real reason why you aren’t succeeding with a particular goal isn’t due to the effort or lack thereof. It is because the goal isn’t in alignment with who you are.
For example, if you can’t workout 5 days a week, stop lying to yourself and cut back to three times.
If you have trouble with binge-eating in social environments, just be honest with yourself and admit it. My advice would be to prepare yourself for the situation by eating a snack at home prior to getting together with friends in a social setting.
The message today is to stay focused on your goals. Remember that slow and steady will win the race and take you to the promise land.
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
LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/7p2gNbW8Jwb
In today’s episode of the Inspiration2grow podcast I am talking about the idea of changing our vocabulary to feel more empowered.
The words we use have immense power. They can make us feel elated or cause us to feel deflated. Sometimes a single word shift can change everything for your own perspective and feelings toward something.
The vocabulary we choose has the unique power to quickly take root in the fertile soil of our mind and soul. Speaking kind words to yourself feels uplifting, empowering and healthy for mindset.
In Episode 54 (that was Tuesday this week) Hannah Greig, a holistic nutritionist even gave us the tip of looking at our reflection in the mirror and simply saying the words, I love you over and over again at the start of each day.
A 21st century Jewish Rabbi shared this striking statement about the power that words can have: “Words are singularly the most powerful force available to humanity. We can choose to use the force constructively with words of encouragement, or destructively use words of despair. Words have energy and power with the ability to help, to heal, to hinder, to hurt, to harm, to humiliate and to humble.”
Such a powerful quote, right?
Just think of the power we wield and the impact we can make if we only became more intentional about encouraging ourselves by using kinder vocabulary. The right words make all the difference.
In today’s show I will try to help you make some changes to the words you might be using.
In two of this week’s episodes we talked about food. Hannah Greig, a registered holistic nutritionist was a guest on the podcast and she discussed healthy eating options and presented her ideas of a clean way of fuelling your body. Her approach to health and nutrition is a holistic, whole body – whole food mentality and she explained very well how she was able to heal herself of many debilitating symptoms only females will experience. I referred her interview as Episode 54. It has reached the top of my ratings chart as being the #1 listened to episode so far. So be sure to check it out.
In yesterday’s episode I was chatting with Holly Vanderzwet, a personal trainer and the owner of Fitness Corner in Southampton. She mentioned cutting back on the ‘empty calories’ that we are eating. I didn’t have her expand too much on this concept, but I believe she meant empty calories as opposed to fuelling, nutritious calories.
During both talks, the general opinion was that we need to shift our thinking away from dieting, cheat days, depriving our bodies of the foods we LOVE and adopt an attitude of -> healthy living, mindful eating. Doesn’t that have a much better ring to it?
Personally, I would like to see women ditch the calorie counting, jumping on a new trending diet plan, measuring amounts of food, feeling bad about enjoying a delicious meal. Women make their lives completely miserable in attempt after attempt at losing weight by buying into the diet culture.
This is a conversation for another day, of course. But, why can’t we start thinking and trusting our bodies to let us know what it needs, how much it needs, when it requires food, what type of ‘fuel’ it wants? I guess this is what many call intuitive eating or mindful eating.
If you learn to trust and respect your body, it will, in turn, tell you when you’ve had “just the right amount” of food. And, your body will become your number-one nutrition guide.
No foods should be off limits and foods shouldn’t be assigned moral values. By this I mean, when we label foods as being: naughty or sinful, then you are assigning moral values. I don’t recall reading any mention of fudge sundaes in the Ten Commandments, and there’s definitely no special place in Hell reserved for Doritos.
But here’s the thing…we categorize foods as ‘good food’ and ‘bad food’. I would like YOU to stop using the words good and bad, not just for food, but basically for everything. There are much better adjectives to utilize from the entire English vocabulary of the 171,476 words currently found in the Oxford English Dictionary than good and bad.
I prefer to label foods as being a ‘power food’ or a ‘pleasure food’.
Now, power foods are packed with nutrients, which make you feel strong, alert and energized. Think…lean protein, leafy greens, nuts, seeds, fresh produce, whole grains, that type of thing. You know, the kinds of foods that are minimally processed.
Whereas pleasure foods are by no means nutritious. But there is no doubt -> they are decadent and fun. Think: French fries, cupcakes with sprinkles, milk chocolate, cheesecake, a caramel-infused latte, a melted grilled cheese sandwich on white bread or my personal favourite, salt & vinegar chips.
We should be able to enjoy both categories of food, but we have to be able to listen to our bodies and rely on our bodies to tell us how much power food it wants and how much pleasure food it wants, and when.
If you listened to my interview with nutritionist, Hannah Grieg, she stated that if you fuel your body with more fruits and vegetables, it will soon start to crave these things. On the flip side, if you consume lots of sugary foods, your body will crave those.
So, this brings me back to trusting your body to tell you what it needs. In order to eat intuitively though, you have to keep track either mentally or by jotting down how your body feels after you fuel it with both ends of the spectrum – power foods and pleasure foods.
Your body is much smarter that you give it credit for, I bet. It has internal signals, checks and balances. It knows when to eat and how much it needs. YOUR job is to listen and feed your body accordingly.
Which brings me to the next two terms that we are, hopefully, going to replace today. Those are: diet and cheat days.
For many of us who have tried adhering to a diet plan of any kind, diet has a negative connotation surrounding it of deprivation. Simply put, when you stick to a diet, you deprive yourself of certain foods, usually your ‘pleasure foods’, right?
When you diet, you eat in a regimented way to (often only temporarily) lose some excess weight. You try very hard to follow the plan. But you feel stressed. Your life becomes boring and less pleasurable. Eventually, you give up. Am I right?
So, this is where we need to change our thinking as well as vocabulary around dieting. Why not start saying to yourself, “I am shifting to a healthy eating lifestyle. I want to provide my body with food as fuel to energize me and get me through the day feeling on top of the world.”
Or, if that doesn’t resonate with you, try this, “I am practicing mindful eating. I will let me body tell me when it wants/needs power food and when it desires pleasure food.”
We put far too much pressure on ourselves to lose weight under conventional, societal ideals. Replace the word diet with: clean eating, healthy eating, mindful eating or even intuitive eating and food will take on an entire new meaning for you and your body.
Discover foods that make you come alive. Find out the foods that leave you feeling light not heavy and tired. Explore the concept of whole foods and begin replacing: white bread for whole grain bread, white rice for brown or wild rice options, integrate quinoa and barley into your soups and salads. Consume more fruits and vegetables with every meal, just like Hannah recommended. All the while keeping track of how you feel. What do these foods do to your body?
Once we have eliminated the term diet, we have to address the term ‘cheat day’ or ‘cheat meal’ as many people call it. Truth be told, you won’t even need a cheat day/meal if you are eating a combination of power and pleasure foods according to what your body wants and needs. There is no need to cheat on a well-balanced, nutritious eating lifestyle. That’s the bottom line here.
And, if your goal is to lose weight, with the proper balance of whole, nutritious foods and an adequate amount of daily exercise, you will slim down.
Even if you do choose to stick to a healthy eating plan the majority of the time, you might want to treat yourself every now and again because, after all, a little flexibility and spontaneity is what life’s all about. But change the terminology from ‘cheat’ to ‘treat’. There’s absolutely nothing positive about the word cheat.
There’s one more word in the line-up which I would like to change your attitude about, and that’s the word: workout.
Words are a means for us to express and describe our experiences to others, so they always have emotions attached to them. Our feelings are constantly creating our lives.
The words we use, especially when spoken repeatedly, can deepen our feelings about something (or someone) and ultimately become our experience.
The term WORKOUT has WORK embedded in it, we might attach a negative association to it. People think of work as something hard, challenging, frustrating even, drudgery.
But, in reality, workouts should be fun, energize you and make you feel darn good about yourself because, after all, you are showing up for yourself and moving your body.
Let’s create a more positive outlook on exercising and moving your body by replacing ‘workout’ with:
– Exercise routine (one I use a lot)
– Body conditioning
– Gym session
– Fitness session
– Training
– Or if you want to get a bit more creative… my body time, moments of movement, me time
It can be anything, really. All we strive to do here by eliminating words that have carried negative connotations with them for decades, is put a pleasure, more enjoyable spin to them.
How does this sound, “I’m going out for a bit of body time now. Be back in one hour.” OR “I’m going to get in my moments of movement.” INSTEAD of “I have to do my workout now.”
You may or may not agree with me that words like: workout, diet, cheat meal, good food or bad food influence the way to look at them and more importantly, the feelings you have toward them.
I just hope today’s episode has given you a bit of ‘food for thought’ on ways you could shift your mindset and vocabulary toward a more positive, uplifting outlook.
As always, I hope to have inspired you to grow with today’s show.
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.
Thanks so much for taking the time to tune into today’s show.
Til next time,
Lisa xoxo
Interview with Holly Vanderzwet, Cert. Personal Training and owner of Fitness Corner in Southampton, ON, Canada
LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/RYxwSO9yIwb
LINK TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/K1O8asIRGwb
In today’s episode of the Inspiration2grow podcast I am talking about the problem of the vast majority – how to be consistent. I conducted a little survey on social media, and 8 out of 10 said they were currently struggling with consistency or had struggled in the past. So, I asked those who had overcome their struggle with consistency to share with us ways that helped them. I will also share some of my own experiences and spice to the discussion as well.
The question was… in ONE sentence, what is your best advice for someone who is struggling with consistency?
I’ll start by giving you the one-liner responses I received, then I will expand on the concept a bit myself.
1. Get up early and eat the frog fast.
For those of you who have never heard of or read the book by Brian Tracy “Eat That Frog: 21 Great Ways to Stop Procrastinating and Get More Done is Less Time” – this piece of advice is referring to eating the frog first OR in other words, tackle the biggest, most daunting task first thing and get it over with. The rest will feel easy.
Tracy’s book is based on the principle that ->
It’s time to stop procrastinating and get more of the important things done! After all, successful people don’t try to do everything. They focus on their most important tasks and get those done. They eat their frogs.
There’s an old saying that if the first thing you do each morning is eat a live frog, you’ll have the satisfaction of knowing you’re done with the worst thing you’ll have to do all day. For Tracy, eating a frog is a metaphor for tackling your most challenging task—but also the one that can have the greatest positive impact on your life.
2. Get into the mindset of relying on your own inner discipline, and consistency will start to happen really quickly.
The D-word -> DISCIPLINE. Whether you like to hear it or not, it does play a major role in establishing a new habit consistently. You see, discipline should be treated or considered a muscle. You have to train it, and force it to grow.
Everyone begins feeling motivated to start something new, whether it is a new hobby, a new sport, playing an instrument, or a workout routine. We feel an initial spark that piques our interest and gets us to take the first steps. BUT, motivation will not keep us going at a consistent pace. You will need to develop a solid discipline muscle as well as integrity to show up even when the going gets tough.
One way to strengthen your discipline muscle is to plan on doing the task, hobby, workout, practice session – whatever it is – at the same time every day, NO MATTER WHAT!
So, you’ll have to be realistic what time of day that will be. Could it happen first thing in the morning before the day becomes busy and hectic? Could it happen later on in the evening when the children are in bed and the day has quieted down? You know your schedule best, so choose a time that works best and will not be interrupted.
Make this new habit a daily recurring task – make it non-negotiable. Tell everyone in your family that you have reserved this time for yourself. You are unavailable because you have an important appointment with your GOALS.
3. Keep struggling, but never quit.
You have to realize that not every single day will be perfect, at least your vision of ‘perfect’. I would suggest you reframe your thinking in this regard.
Showing up for yourself and executing the new habit in some way, shape or form is PERFECT. That’s the perfection you should aim for.
What I mean by this is: One push-up a day for the rest of your life is better than no push-ups for the rest of your life. I know, I know, I know that once again I am using a fitness example. However, this holds true for any hobby or habit too.
Just the other day, unfortunately I can’t recall where I heard this or who used this example, but basically, they said, “If your goal is to start flossing your teeth, start by only flossing ONE tooth each day.” That’s all. Do this simple action until it becomes a habit.
If you want to start eating healthier, start by eating one fruit or vegetables as a snack each day. No more, no less -> just do that every day.
If you want to become a writer, just write one sentence a day. That’s all. Just one. You’re done. Rinse and repeat every day.
Giving 10% is better than giving 0%.
Consistency doesn’t mean giving your all each day. That’s striving for perfection and we all know, this isn’t realistic.
It can be…. Monday 100%
Tuesday… 56%
Wednesday … 20%
Thursday … 45%
Friday … 70%
Saturday … 12%
Sunday … 100%
Just make sure you do the smallest thing you can do every day.
4. Figure out how to break it/your habit down.
Once people realize how to break down their goals into much smaller manageable chunks, the task seems far less overwhelming and the steps you need to take are far easier.
This point ties into the one I mentioned above about one sentence a day, completing just one exercise for one minute a day to begin a workout routine, learn one new word a day if your goal is to study a foreign language.
Start small, even smaller than you imagine. Then build yourself up. Create that inner momentum and slowly, but surely you can increase your commitment over time.
The key to consistency is showing up without giving up. Make it hard for yourself to give up & easy to show up.
5. Remove the friction around this new habit or goal of yours.
You might feel some kind of tension or friction that gets in the way of being consistent with your goal. This friction will have to be nipped it the bud or eliminated.
First off, prepare your things the night before. Failing to plan is planning to fail. So, get everything you need ready in order to create a pleasant experience or activity the following day.
Maybe that is prepping your food, laying out your workout clothes, getting the coffee maker ready to perk, jotting down the top tasks for the next day (the M.I.Ts -> most important tasks to tackle), journal a bit on how you want to show up for yourself the next day.
Lower your expectations until you reach a spot of NO FRICTION, an ‘easy-breezy-lemon-squeezy’ level of action that you can take. For example, if you want to read – then just commit to reading ONE page.
If exercising 10 minutes is too hard, commit to only 5.
If 5 minutes is too hard to start with, commit to 2 minutes.
Make is as easy and enjoyable as you possibly can.
Don’t push yourself to go bigger than you are able to commit to. Reduce your expectations to a minimum. I know that sounds really strange, but consistency is born through doing the smallest task regularly over time. This is how habits are formed, ones that will stick with you for the long-term.
You don’t need to climb the entire mountain in one day. Completing just 10 steps a day is better than 50 steps in one sitting and then burning out.
The days you work (on your goals and habits) matter more than how much work you do in one day.
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
LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/WXn8FFLkFwb
In today’s episode of the Inspiration2grow podcast we are talking about how to beat procrastination -> … that force which prevents you from following through on what you should be doing or what you set out to do. It is those tasks looming over your head which need to get done but for some reason, you just don’t want to or don’t feel like tackling them.
If you tend to procrastinate, you are likely a repeat offender unnecessarily postponing decisions or actions you know deep down you have to take.
The big problem with the issue of procrastination is it can increase your stress levels and possibly cause you to miss out on opportunities.
I’m sure we have all found ourselves in this situation whether we are talking about smaller-scale actions such as ironing a laundry basket full of clothes or a larger-scale decision such as leaving a job that no longer find fulfilling and challenging.
We often procrastinate on tasks we find: difficult or challenging, stressful even, unpleasant, aversive or just plain boring. Tasks of this nature can make a person feel overwhelmed and provokes considerable anxiety in us.
Have you ever stopped and asked yourself WHY DO I PROCRASTINATE?
Procrastination is driven by a variety of thoughts and habits but basically, we avoid tasks or put them off because we don’t believe we’ll enjoy doing them. We want to avoid making ourselves unhappy OR we are afraid that we may not be able to do them well. Oftentimes these tasks cause us to feel confused by their complexity or we feel overwhelmed by their scope.
Psychologists have identified various drivers of procrastination to being:
1. Low self-confidence to anxiety
2. A lack of structure or plan
3. One’s inability to motivate oneself to complete unpleasant tasks
4. Becoming fixed on negative thoughts
For people with perfectionist tendencies, this behaviour pattern protects them against fear of failure, as well as judgement from others and themselves. By avoiding the unpleasant work and investing time and energy to other tasks, procrastinators avoid feeling unproductive.
But we all pay the price later if we give in to our procrastination.
Today I’d like to share some ways or steps to stop the cycle of procrastination once and for all. Because, let’s face it, we don’t feel great about ourselves if we are constantly putting off tasks, we knew we have to address sooner or later, right?
The #1, most important way to end your procrastination right now, is to identify the smallest possible step you can take to make progress toward your goals, and try to start with just THAT tiny step.
For example,
If you need to write an essay, you can decide to start by writing just a single word or sentence. Gosh, how I wish I knew about this back in secondary school.
If you have to get a load of ironing done, start by setting up the ironing board and iron (don’t plug it in though!)
If you need to do your personal taxes for 2022, start by assembling a few documents like receipts or a binder for better organization. What I mean is, gather a few things you will need for this process. It’s a small step in the right direction.
If you want to start a workout routine, start by researching the type of exercise you want to do. Watch the videos, prep your mind for what’s to come. Maybe you could even get you workout clothes ready and laid out for easy access.
You’ll be amazed at how good it feels to take at least the smallest step in the direction of task completion.
So, let’s dive into ways to deal with procrastination when it rears its ugly head.
1. Forgive yourself for procrastinating in the past and flip the script on feeling lazy.
Now that you’ve accepted the situation, forgive yourself and allow yourself a fresh start.
If you believe you are lazy, be firm and make an identity shift since you become what you think.
Some people tend to label themselves as lazy as opposed to realizing it’s procrastination holding them back. We will have to do a mindset shift here, because what or how we think of ourselves, becomes our identity.
You’ll have to flip the script from “I’m too lazy to do this” to something like…
“I am going to take one small step by doing (blank). I don’t need to complete the task today but I will commit to taking another small step tomorrow.”
2. Understand the power of momentum.
It all begins with a single step. I’ve already mentioned this. By doing one simple thing to ensure you are moving in the right direction, you will create momentum within yourself.
To create momentum, do this:
-> List 3 small tasks to do
-> Set a 50-minute timer
-> Take 10-minute breaks
-> Repeat
Completing tasks (or even partial completion of tasks) will reinforce the idea of finished them. This, in turn, will solidify in your mind that you are capable.
3. Break down your tasks.
Nothing great is or was built overnight.
By focusing on smaller goals, the big goal will be less overwhelming.
4. Never multitask!
Keeping your focus on one task will allow you to:
-> Become more productive
-> Be less overwhelmed
-> Produce better output for the single task
5. Set deadlines.
You know how to stick to deadlines for your job, right? Well, how about deadlines for yourself?
By completing tasks within the time boundaries you set, it will motivate you to keep on track.
6. Manage your energy, not your time.
o Get in a solid 7 – 8 hours of sleep.
o Eliminate low-value tasks that need to be done. Get these out of your way.
o Do the most important task when you have the most energy.
o Take enough breaks.
7. Surround yourself with like-minded people.
Even better, get a mentor who has walked the path you are on and who can keep you on track. This coach or mentor will help you stop making the excuses you allow yourself to all the time.
8. Write a daily to-do list.
Make your to-do list short and actionable.
-> Be specific
-> Create urgency
-> Don’t overcomplicate it
9. Eliminate distractions.
Situate yourself in a spot that is free of interruption especially when you have to do a demanding task. We constantly get distracted by: our phones, our families, barking dogs, the TV. So, find a spot that is quiet and more conducive to getting the task done.
10.. Be clear with what you want.
Clarity is key to overcoming procrastination.
You cannot go on a journey if you don’t know the destination.
Don’t worry if you find yourself in the category of procrastination. And, please don’t think of it as being lazy.
Statistics show that 20% of adults are chronic procrastinators. That’s 1 in 5 of us.
BUT… here’s the better news. “Everybody procrastinates, but NOT everyone is a procrastinator.”
Follow the steps I have just talked about the next time you feel yourself putting a task off. And, be sure to reward yourself once the task is finished.
And that’s my message for today, friends.
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
LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/kO5UGPIGywb
In today’s podcast of the Inspiration2grow show we are discussing the common theme which happens every year in January or February at the latest – the New Year’s Drop Off Rate. We’ll talk about a better way to start a new habit, one that offers more sticking power.
This phenomenon happens EVERY year all around the world regardless of age or gender. I am talking about the great exodus of people who make New Year’s resolutions to upgrade their level of fitness and health. Then, in a frenzy they join a gym, sign up for classes of every kind, dive into the pool for exercise, purchase all sorts of shiny, new equipment, scurry to order diet products online before they sell out, you get the picture. I am sure you noticed all the heavy marketing campaigns targeted toward making 2023 the best year ever, slogans like NEW YEAR, NEW YOU, this will be YOUR year and make this year count.
Have YOU been part of this New Year’s craziness? I certainly have. It’s been years ago now but I, too, committed to prioritizing my fitness routine and was dedicated to eating cleaner with the hopes of shedding a few unwanted pounds.
I’ve experienced this type of new year’s commitment both at my local gym as well as at the pool where I go for my laps, almost every day. It’s actually difficult to get a lane to swim in without having to share with at least 2 or 3 other people now. And, at the gym, well, it can be challenging to work though your exercise routine efficiently moving from machine to machine, because, well, so many other people are there too. Even the spin classes are completely full – waiting list only for those who don’t reserve your bike early enough.
My husband commented just the other day while we were leaving the gym, things will look a lot different in here come February. I knew he was spot on.
Things will have calmed down considerably – come the end of February and March. Why the huge drop off rate at gyms and fitness facilities?
There are several reasons but, I think, people jump into these new habits and intentions of regaining their health and upleveling their fitness on a whim without enough mental preparation. By this, I mean, shifting your mindset around the new habit is essential in order to set yourself up for success.
One of the most important decisions we make is which habit we want to build.
But, the question arises… how should we choose a habit that will stick?
If we choose the right habit, progress will be easy and feel almost effortless. However, if we commit to the wrong habit, our life will feel like a struggle.
Therefore, it becomes crucial to work on the ‘right’ habit. This means identifying with this habit, having the proper reasons why you want to achieve it, setting the intention behind it.
And, everyone has to realize…there will be work involved, sometimes hard work.
When thinking about new habits we want to form, we naturally begin by considering the OUTCOMES that we want to achieve.
* I want to lose weight.
* I want to stop smoking.
* I want to learn a new language.
* I want to write a book.
These are all great habits to form, but if we don’t first identify who we desire to become as opposed to what we want to achieve, you will likely not be able to develop the sticking power required to achieve this goal or incorporate this new habit into your life.
You see, anyone can convince themselves to hit the pool for a swim once or twice a week, attend a spin class once a week or even workout once or twice a week.
I’ve talked a lot about starting a new morning routine, journalling, breathwork techniques, even meditation in previous podcast episodes as possible new habits you could consider implementing. But if you don’t shift your belief behind the behaviour, then it becomes very hard to stick with the new habit to see long-term changes.
Improvements are only temporary until they become part of who you are.
· The goal is not to lose weight; the goal is to be the person who NEVER misses a workout.
· The goal is not to practice yoga every day; the goal is to become more mindful of the mind-body connection and learn to relax.
· The goal for children and teens isn’t to get straight A’s at school, but rather to become the student who studies every day.
· The goal is not to become a writer or seller of books; the goal should be to get your message out into the world and impact other’s lives.
· The goal is not to tone your body; the goal is to equip your body with stability and the proper balance it needs to prevent injury. And, the goal should be to show up for yourself and your ability to move your body.
The ultimate form of intrinsic motivation is when a habit becomes part of your identity.
So, we have to shift our thinking from, “I’m the type of person who WANTS this.”
And start saying, “I’m the type of person who IS this.”
Your identity (or perceived identity) plays a pivotal role in your behaviour. How we see ourselves determines how we behave and show up for ourselves.
And, our identity comes from our habits. The more you repeat a habit, the more you reinforce the identity connected with that behaviour. Of course, the more you reinforce the identity, the more natural it becomes and is easy to repeat as a behaviour.
If you start to exercise and see yourself as someone who values movement and shows up for yourself to become a healthier person, you will start to believe you are this type of person. This identity shift will motivate you to show up more and more, and more easily, I might add.
Every action you take is a vote for the type of person you wish to become.
Act like the type of person who believes in yourself. And, each habit will suggest, “Yeah, this is WHO I am.”
No single action will transform your belief. But as repetitions of your habit build up over time, so does the proof of your new identity. If you align your behaviour with your identity, you no longer are pursuing behaviour change. You are merely acting like the type of person you believe yourself to be.
Benjamin Franklin once said, “The things you do often create the things you believe.”
So, if you believe yourself to be the type of person who moves her body regularly and shows up for herself, you will be that person.
Ask yourself, “Who is the type of person that could get the outcome I want?”
What would a healthy person do?
What would a productive person do?
What would a fit person do?
Create an identity that you work toward and define the habits that support this particular identity. This will help you know which habit to adopt. Then you can start taking small steps to reinforce your desired identity.
Here a few examples of linking your habits to your desired identity:
· If you want to become an artist, you should focus on becoming the type of person who paints every day.
· If you want to learn a new language, you should focus on becoming the type of person who studies every day.
· If you want to become lean and toned, then you should focus on becoming the type of person who exercises every day.
Don’t focus on the outcome. Focus on the type of person and the daily habits this person needs to do to achieve the goal.
Far too many people spend a lot of time and energy focusing on the result when they should be putting that energy into taking the small, daily steps in BECOMING the person.
Your daily habits reshape your perception of yourself in a very gradual way. This change is quite slow and nearly impossible to see. We have a difficult time noticing any difference between who we are today and who we were yesterday. But, you do notice the actions you take.
With each action, you are voting for yourself and the new identity you are slowly, but surely forming.
There is an internal shift that happens. This will help you stick with your habits more than anything else.
The very first step is to focus on WHO you want to become, not WHAT you want to achieve.
This is so very empowering. Trust me.
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