Overcoming Your Internal Resistance: Reclaiming Your Power to Say ‘I want to’

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

LISTEN TO EPISODE 118 HERE -> https://spotifyanchor-web.app.link/e/hu7cUeTDtzb

Yesterday I had the day off.  It was Sunday and I typically try to keep this day for rest and relaxation.  A day to read, spend time with my thoughts – maybe that is in the form of journalling or simple reflection, rejuvenate, practise some self-care and do what feels most comfortable and aligned.

Instead of sleeping in, I decided to attend a spin class with Bill, an instructor at our fitness facility who had been away on vacation for a good 3 weeks.  I was excited to get back to spinning in his class because you get such a great workout in.

As the day progressed, my body yearned more and more for movement.  So, I went swimming at the local indoor pool.  An easy swim, I told myself. 

Before I knew it, the day had come to an end and I had done 4 workout sessions if you can include the two dog walks – the first in the early morning and to end the day, we try to take Charlotte out again.  So, I also clocked just shy of 10,000 steps.

Not a bad workout day at all.  So much for R & R this Sunday.

I’m so glad I did. It felt great to walk outside in the fresh air, move my lower body in spin and challenge my upper body at the pool.

If you find this annoying (I would have found it annoying a few years ago)… please understand this:

I didn’t always feel this way.

There was a time when exercise was something I absolutely dreaded. It would have been dreadful enough to do one workout… and there’s no way I would have considered a second or third.

Yet somewhere along the way, this changed for me. Exercise became something I no longer had to do, but something I genuinely wanted to do. It became something that I truly enjoy. And, it is something that my body craves.

How did it happen?

Getting (& Staying) Motivated

A question I hear a lot is, How can I get motivated to…

Workout
Eat healthy
Lose weight
Get in shape
Etc.

There are lots of tips that can help. Things like:

Making it fun
Making it a part of your routine
Doing it with others (if you like others, lol)
Charting your progress
Rewarding yourself
Etc.

However, I think it’s important to understand this:
Motivation is needed for the things we DON’T want to do.

We don’t need motivation for the things we WANT to do.
The secret, then, is turn those things we HAVE to do into things that we truly WANT to do. Once we’ve achieved that, we’re golden.
 
The Process

There’s a process you go through when turning things you have to do into things you truly want to do.

When you understand this, you realize that lack of motivation and frustration are a normal part of the process.

No need to beat yourself up about it. Honour where you are in the process, and understand that if you stick with it, it gets easier.

What is the process, you ask? Interestingly, it’s a form of culture shock.

Culture Shock

I’ve travelled and moved a fair amount during my life, and I spent 25 years of my life in a foreign country. So, culture shock is a concept I know well. 

Culture shock is the personal disorientation a person may feel when experiencing an unfamiliar way of life.

When you decide to embark on a new, healthier way of life, it’s a culture change. Although you’re (probably) not travelling to a foreign place, you are still venturing into new territory.

As you leave your old way of life behind and become accustomed to this new way of life, there are four natural stages you go through. These stages are:

Stage 1: Honeymoon

In this stage everything is new and exciting. Enthusiasm and motivation are high. Differences between the old and new way of life are romanticized.
If you are currently in this stage, enjoy it! But beware… It won’t last. Be prepared for what’s coming next.

Stage 2: Frustration

In this stage, differences between the old and new way of life become apparent. The excitement wears off, and frustration sets in. You realize that the new way is not comfortable and not easy. 

The important thing to keep in mind is that this is normal. It’s really tempting to give up and go back to your old way of life, where things are not so difficult. But it’s important to hang in there.

This is the most difficult stage. If you can make it past this stage, it gets easier from here! 

Stage 3: Adjustment

In this stage you’re becoming accustomed to the new way of life. New habits and routines start to feel more natural. Your attitude/outlook improves.
This is when you realize, Hey this isn’t as bad as I thought. This is getting easier. I’m feeling pretty good!

Things start to get good here. You start to see progress and feel proud of yourself.

Stage 4: Adaptation

In this stage you are able to participate comfortably and fully in the new way of life. It feels easy and natural.

When it comes to healthy lifestyle changes, this is the stage where “have to” evolves into “want to.” Over time, you learn to love the new way of life more than your old one… because you feel so much better!

In fact, if you go back to your old ways, you’ll likely feel “off,” which will motivate you to get back on track.

You might even find yourself doing things that you once thought were insane — like heading outside for a second workout. 🙂


Remember, it gets harder before it gets easier. 

As you work on a healthier lifestyle, It helps to:

Be aware of the process.
Be prepared for frustration (which is normal).
Pick yourself up when you fall, and stick with it!
Know that it gets easier with time and practice.
 
How about you?

Can you think of a time when you went through the stages of culture shock? How did it feel when you made it to the adaptation stage? I’d love to hear from you. Leave me a comment below!

If you like tips/tricks to make healthy living simple, enjoyable, and sustainable, then I invite you to subscribe to my newsletter. This is where I share new posts and exclusive content!

Thanks for supporting my podcast, my blog and being a goal-getter,

Lisa O
xoxo

Is Stress Running Your Life? 3 Ways to Change That

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

LISTEN TO PODCAST EPISODE HERE ->https://spotifyanchor-web.app.link/e/NzasOmQ1dxb

In today’s episode of the Inspiration2grow podcast I am discussing STRESS with a capital S.  I just touched oh so briefly on this topic last week and I received so much feedback about the levels of stress YOU are experiencing.  So, let’s dive straight into today’s show and let me ask you this important question.  Take some time to really reflect on it…

Is Stress Running Your Life?
 
What if you could stop stressing about every little thing and feel calm and confident instead?  How would that feel?  How different would your daily energy be then?
 
While stress is an inevitable part of life – it doesn’t have to run our lives. Far too many of us work ourselves to the point of burnout where every challenge can start to literally feel like a life-or-death situation to our bodies and send us into fight or flight mode.
 
Burnout is NOT an inevitable part of success, and it is preventable!
 
The truth is that the STRESS you feel around chasing that next level of success and achievement is what’s preventing you from having breakthroughs in your MIND and BODY.
 
Stress can have you feeling exhausted, irritable, and anxious and cause health problems like headaches, premature aging, digestive issues, muscle tension, and high blood pressure. Not fun to say the least! And when you’re not feeling your best it’s hard to stay clear-headed and calm while working.
 
Can you make life less stressful – is it even possible?
 
I absolutely believe it’s possible to make life and work less stressful! While we will never entirely eliminate stress from our lives, we don’t have to suffer so much.
 
Living a healthier, less-stressed life is priceless.
 
 
After struggling with chronic stress my entire life, I finally found relief and it started with these 3 things…

The #1 Mindset Shift to Reduce Goal Stress
The Missing Piece the Changed My Life
The Way to Use 2% of Your Day to Reduce Stress by 60% (or more!)
 
Let’s break these down, one at a time, starting with the mindset shift….
 
1.     Focus on Effort Over Outcome
 
Chronically stressed high-achievers tend to obsess over hitting goals. We literally plan our months around goals and the outcomes we want to achieve!
 
The ironic thing is that outcomes are out of our control – we can never really guarantee an end result. We can’t make people buy our stuff. We can’t make someone like us. We can’t control the unpredictable curve balls life throws at us.
 
The only thing we can control is our effort. In many ways that is freeing to realize! It allows us to stop obsessing over something we have no control over and shift our focus to something more productive – our actions. And when we take consistent, strategic action toward our goals, very often things turn out in our favour. Even if they don’t, we can go to bed at night knowing we did everything we could to reach our goals and if we don’t give up, eventually we’ll get there.
 
This leads me to another tip – which is to stop and challenge your thinking when you’re feeling anxious. When things don’t seem to be going your way and you start to catastrophize, stop yourself and challenge your thinking. Are you focusing on an outcome you can’t control? Are things really that bad or are you being way too hard on yourself? Would you talk to a friend the way you’re talking to yourself?
 
Sometimes, rather than taking a moment to challenge our thoughts and then shift into problem-solving mode, we just let ourselves spiral over what-ifs. This is never helpful and where we can get derailed. This isn’t about using positive thinking to ignore your problems, but rather using critical thinking to focus on real problems and solutions instead of letting anxiety take the wheel.
 
And what if things really aren’t going as well as you want, despite your best efforts? That’s where gratitude comes in. No matter how bad a day might be, there’s always some good to be found in it. Years ago, I started a dinner routine to help make gratitude a daily practice. You could do this with your partner and family as well. 
 
I called it “3 great things” and my husband and I would have to name three good things that happened that day. I admit there have been days that, when left to my own devices, I wouldn’t have found time for gratitude.
Making gratitude a family affair or a regular evening occurrence, part of the routine, keeps me accountable and makes me dig deep to find the good in the day even on the toughest of days.
 
If you want to reframe it, you could also reflect on the highlight(s) of your day.  No matter, how you look at it – through the lense of gratitude OR an absolute top moment of your day, I highly recommend this daily practice.  It helps you see the awesome parts of your day.
 
2.     The Missing Piece: Nervous System Regulation!
 
While I 100% believe that a rock-solid mindset is a key part of building a successful life and career (it was tip #1 after all!)
 
I DON’T believe that MINDSET is the #1 factor – despite what most coaches have been telling us for years now!
 
I believe that nervous system regulation is the key to reducing stress and overwhelm – not to mention stopping panic attacks, creating happier relationships, and feeling healthier and more energized.
For as long as I can remember, I’ve struggled with stress. I was even hospitalized at the age of 18 due to severe and very serious headaches.  At first, the specialists thought it to be a tumor, so many tests were done.  Thankfully, it wasn’t anything of that nature.  Yet, I remember the doctor sitting on my bedside telling my what I was actually suffering from – stress headaches. What he recommended I do, must have sounded good to him.  However, I knew it wouldn’t work for me.
 
Until I learned this…
 
What it boils down to is the fact that stress and anxiety begin as a nervous system response. It’s our body trying to keep us safe by sending us into fight or flight mode. The problem is that after a lifetime of being told that stress is dangerous and should be avoided at all costs – but not being able to avoid stress, because, well, life…we’re stressed about our stress! Now our bodies are like overly sensitive alarms that go off from a strong gust of wind and not just for a real threat.
 
Learning that stress isn’t necessarily the enemy – it’s my body trying to keep me safe – took away a lot of shame for me around my situation. Before, I thought I just needed to be ‘tougher’ and have a stronger mindset and didn’t know why I couldn’t just think my way out of my stress.
 
Learning how to calm my nervous system so that things like mindset work had a fighting chance of actually helping me changed my life.
 
You see, stress and anxiety live in the body first, so we have to begin with a body-based approach to anxiety. Once we’re in a more regulated state THEN we can address the root cause and start to heal on a mental and emotional level.
 
While there will always be stressors in our lives, we can learn how to bounce back faster when we hit roadblocks and not let stress and anxiety take us out of the game. It’s amazing to feel like I can cope with whatever comes my way now!
 
So if every little inconvenience derails your day or overwhelm has totally taken you out of the game before, I’d be willing to bet you were missing this critical piece of the puzzle – nervous system regulation.
 
 
3.     Use 2% of Your Day to Make the other 98% Amazing
 
Which brings me to the final tip – creating a self-care plan that will ACTUALLY make a difference in defeating stress and overwhelm.
 
To be clear – what I am talking about when I say self-care is NOT bubble baths and face masks. I’m talking about a plan to get your mind right, your body right, and your priorities right and it’s an absolute GAME CHANGER. So don’t skip this!
Now, you might be thinking either – ”I don’t have time for that fluff, I’m busy!” OR “Of course, I’ll make time for self-care…Probably. If there’s time. Some day.”
(Knowing full well that self-care is always the FIRST thing to go when we’re the busiest and most stressed.)

You’ve noticed that, right? That you can keep up with your morning routine and your self-care habits when things are going well, but as soon as SHIT hits the fan you stop working out, doing your mindset work, and journaling, right?
Even when we KNOW it would make us feel better, we don’t do it! Why is that?

It’s one of those crazy things about being human – we might know intellectually what we need to do, but we can’t always seem to ‘make’ ourselves do it. We have so many competing priorities and, unfortunately, our health and wellness often take a backseat to business and family obligations. Unless we have some sort of health crisis, we can usually rationalize that it’s just not that important or urgent. Sad but true.
 
Two tricks I love to overcome this issue is habit stacking and finding your “why”. Habit stacking is simply attaching a new habit to something you already do every day.

For example, we eat dinner as a family every night, so adding ‘three great things’ to dinner made daily gratitude easy to remember.
Part of my morning routine is filling up my water cup when I make coffee. I’m certainly not going to forget to make coffee, so if my water cup is by the coffee pot I never forget that either and suddenly staying hydrated is 10x easier.

You’ve probably been told before to find your ‘why’ when it comes to your business, but most of us don’t go deep enough with the process. Then we come up with reasons that SOUND nice and all but they don’t actually light a fire under our bums and get us to do the thing already. That’s the key.

Here’s the good news – self-care doesn’t have to be time-consuming. In fact, I’ve put together a self-care routine that’s PERFECT for crazy-busy times and it can be done in 30 minutes (or less).
 
That’s just 2% of your day but it can reduce stress by 60% or more!
 
Now, are you ready to go from chaos to calm?  The three tips I just shared can be game-changers, if you implement them.  It’s all about putting strategies and tips in motion and actually trying them, not once but a few times to reap the benefits.
 
Let’s recap today’s 3 tips:
 
The #1 Mindset Shift to Reduce Goal Stress – FOCUS ON EFFORT OVER OUTCOME
The Missing Piece the Changed My Life – REGULATE YOUR NERVOUS SYSTEM
The Way to Use 2% of Your Day to Reduce Stress by 60% -USE 2% OF YOUR DAY TO MAKE THE OTHER 98% AMAZING
 
We’ve heard it from several of the experts I’ve had on the show – stress can lead to serious health issues if it is not dealt with.  It also has a negative effect on so many other functions of our bodies, not just our minds. 

Friends, it’s time you took steps to decrease any negative stress you are experiencing and start thriving as opposed to merely surviving…somehow.
That’s my message for today.

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 Power of Purpose – Interview with JoAnne Dietrich Muegge (aka the On-Purpose Lady)

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

LISTEN TO PODCAST EPISODE 64 HERE -> https://anchor.fm/lisa4061/episodes/The-Power-of-Purpose—Interview-with-JoAnne-Dietrich-Muegge-e1u67dt

Book References and other resources made during the podcast:

“The On Purpose Person” written by Kevin McCarthy

“Power vs. Force” written by Dr. David R. Hawkins

website -> for the ‘quick tournament’ exercise/assignment JoAnne mentioned can be found -> OnPurpose.me

melissa_lyons.com (Nutritional Value of Thoughts, Feelings and Emotions for the Soul)

info@melissa_lyons.com

Guest Speaker -> JoAnne Dietrich Muegge (aka The On-Purpose Lady)

Photos from her personal Camino Challenge during Covid:

Ways to Flip the Script on a Stress Mindset

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

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
 
 
 
 

Get Your Fit On – Interview with Tara de Roos

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

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

Slow & Steady Wins The Race

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

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
 

5 Ways to Boost Consistency

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

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
 
 

Stop Your Procrastinating…Today

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

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
 
 
 
 

Developing Habits That Stick Like Glue

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

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
 
 
 
 
 

The Number 1 Way to Gain More Confidence

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

LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/SDW4KK2oxwb

Hey, friends!  Welcome back to the Inspiration2grow podcast and, the 51st episode.  I can’t believe that we’ve made it this far AND covered so many interesting and important topics.  And, the great news… I have only just begun!  I have some exciting things as well as guests lined up for 2023, so be sure to stay tuned.

I just wanted to share some feedback that I received in email form today from one of my avid listeners.  She wrote, “Congratulations, today’s episode was the best one EVER.  You can be very proud of yourself.  I’m impressed how you can find such interesting topics EVERY DAY!  It’s a pity they are only in English because most people in Europe haven’t ever thought of these topics here and don’t talk about them.” 

First off, thanks so much for sending me your feedback, Brigitte.  I really appreciate it.  Secondly, I am very happy to say that my podcast is going to become even more international because very soon it will be available for listening in German as well.

I lived and studied in Austria, Europe for 25 years and I have received so many requests to translate the podcast episodes.  When my husband was home visiting his family near Innsbruck during the Christmas holidays, he, too, was told ->  this podcast needs to be in German because the message needs to be heard by more women, who don’t necessarily understand English that well to follow the content.

What started as a passion project, a labour of love in hopes of inspiring other women and encourage them to open their mind up to new possibilities is turning into a worldwide movement, which I am so very proud of. 

A considerable amount of work and preparation goes into each episode but if I can only touch one person’s life with my message, I am the happiest person alive. 

Recently I read a comment (and this is not an isolated incident by any means) from a woman who wrote she has been lacking confidence her whole life.  She has never been fully able to stand tall and proud of her accomplishments, her appearance, her body in particular, her whole self really.  That broke my heart!

There are numerous ways to increase confidence, with more positive self talk, improved self-care including setting strict boundaries, working on your levels of self-love and feelings of self-worth.  I mean this is a loaded topic any way you look at it.

But, for me, doing something you really want to accomplish, showing up for yourself in small ways each day, ditching the thoughts of , “Hopefully they will like me” and instead thinking, “The most important thing is that I like and accept myself,” are the keys to building a foundation of confidence.

Today, though, I am talking about one way in particular that you can infuse loads of confidence into your life.  It’s also about showing up for the most important person in your life -> YOU. 
 
This episode is going to be about increasing your confidence levels massively.  Now, you might not expect to hear the simple solution I am going to provide you with today in order to gain more confidence.  But once you hear what it is, it will make total sense to you, I’m sure.

Let me ask you this…what if all those hard burned calories weren’t for a lower number on the scale, but rather for increased confidence? 

Studies have shown that regular exercise not only provides all of us with health advantages, but is also is a huge confidence booster too.  Showing up for yourself and your body elevates your self-esteem so that you’re better equipped to meet your goals and be successful in many other areas of life:  at work, in your relationships, to name a few.

Taking a more pro-active approach to life as opposed to a passive approach, will help you stay more focused and support you when life presents you with challenges now and again.  And a fitness routine provides the perfect structure for this active approach.

Everyone wants to feel good about themselves, right? When we are confident, we are much better equipped both emotionally as well as mentally to deal with everyday life.  Our quality of life improves dramatically when we feel a sense of high self-esteem.

Boosting our self-confidence is always a good thing. 

One of the very best, and easiest ways to increase your self-confidence is by exercising regularly.

Showing up for yourself daily will enhance your self-assurance and trust in yourself to follow through with what you set your mind to.
Showing up for yourself through exercise will grow your own self respect.
Showing up for yourself by sticking to a regular fitness routine will increase your own integrity.

Whether you were anticipating exercise to be the #1 confidence booster or not, I am going to CONVINCE you in today’s show that this is exactly what you need to improve your self-confidence.

1.        Exercise is beneficial for your mind and body. 
You will feel so much better overall by exercising.  It can be as simple as going for a walk for a certain amount of time each day.  It could be swimming, biking or an at-home workout.  Anything that gets your heart and your body moving can help you ditch bad habits such as poor diet choices, overeating and being sedentary.  Feeling better physically means you will feel better mentally too.

You will also gain back some of that lost energy.  If we don’t have the necessary energy to deal with our daily chores, then we start to feel bad about ourselves.  Regular exercise helps the whole body work more efficiently. And, once you begin to feel better about yourself (and your choices), you can take on challenges and overcome life’s hurdles with ease.
 
2.       Your self-image will improve.
Quite often women’s self-confidence issues are closely linked to their perception of their own body.  By exercising you will build the necessary confidence to feel good about your body.  Ultimately, you will strengthen and tone your body meaning that the fruits of your labour will be noticeable.  Seeing results will definitely boost your self-esteem and getting compliments for others, well, that’s just the icing on the cake.

There’s absolutely no doubt that working out takes: work, hard work at times, dedication, commitment and an elevated level of self-care than we are perhaps used to. And, all of this results in an enormous feeling of confidence.
 
3.       Your brain power will increase.
Research has indicated that by feeding your brain with essential, valuable nutrients AND oxygen when doing aerobic exercise, our cognitive function improves.  So, basically, exercise makes you smarter.  Have you ever noticed that after exercising you feel more focused, alert and capable of getting tasks done far more efficiently.

I certainly do.  In fact, after I come home from my swim sessions, I am able to write and work with a much clearer mind and inevitably I achieve more.

4.       You will feel stronger.
It’s certainly not a news flash when I say that exercise reduces your risk of high blood pressure and chronic disease, is it?  We’ve heard this for some time now from doctors and health care professionals.  But, it bears repeating -> regular exercise makes you stronger on many levels. 

The mental strength you gain from exercising should not be overlooked as one of the major benefits.  Exercise can, and has been proven to, reduce stress levels, as well as depression and anxiety.

5.       You will feel a sense of accomplishment.
A huge part of exercising is creating a new habit, setting and achieving goals.  If you stick with your routine or program, this provides you with a strong sense of achievement.  You gain what we call emotional stamina by following an exercise routine and seeing it through to the end.  This creates intrinsic motivation which allows you to take on your personal goals so confidently that you feel unstoppable in all the things you want to do.

6.        Your mood will drastically improve.
There is nothing quite like a good workout for your emotional state.  But, this doesn’t necessarily mean a hard gym session.  This could also be a brisk walk outdoors, or a jog, or a bike ride.  Any activity that makes your body and heart work harder constitutes a workout.  This stimulates brain chemicals such as dopamine and serotonin, which provide an overall feeling of well-being.  In turn, this reduces stress and anxiety.
 
7.        Your heart and joints will thank you.
It’s quite logical though, isn’t it.  If exercise is effective in decreasing our weight, then this means that our hearts have to work less.  Subsequently, our hearts are happier and healthier.  By lowering the amount of weight, you carry around, this puts less pressure on your joints and other areas of your body.
This is the number 1 reason for my weight loss journey currently.  My joints feel so much better, the more weight I lose. 

Generally, I think it gives us a great feeling that we are looking after ourselves, taking responsibility for our health and doing something so beneficial for our bodies when we exercise.  This alone boosts our confidence.

8.       You are in control of your weight.
Taking control over your situation in and of itself gives your confidence, doesn’t it?  Being overweight can destroy one’s confidence. But, by exercising and eating clean and healthy you are taking the first steps to regain control of your situation.  The better shape you are in, the better you will feel.

I am going to mention here too that getting in shape is closely connected to controlling your weight.  Being in shape means having a well-toned body and better posture, which are aspects of having self confidence.

But, I don’t want anyone to get their knickers in a know about this.  I am not saying that in order to gain confidence you must lose weight.  Not at all!

I believe everyone needs to look after their bodies and minds as best they can, and exercise is a great way of doing this.  You’ve already heard about 8 ways your body and mind will reap the benefits of regular exercise.

Beauty and confidence come from the inside.  That’s the most important point here. 

Showing up for yourself is a confidence enhancer.

9.       Your sleep will improve.
Oh, wait -> you say!! How is sleep related to confidence?  So glad you asked.  How do you feel after getting through a really terrible night of tossing and turning?  Not so great, right?  Then you drag your body into the bathroom and look in the mirror.  Horror strikes.  Dark circles under your eyes, blood shot eyes, you know what I mean.

Would anyone feel good about themselves or even confident looking and feeling like this?  Probably not.  So, by exercising regularly, you will improve the quality of your sleep. Hitting the 7 – 8 hours of sleep is crucial for feeling well rested and good about our selves.

And, I have experienced this first hand myself.  I have also talked about it in previous podcast episodes.  Exercise has helped me in getting in 7 – 8 hours of sound slumber each night. 

Just don’t exercise too close to your bed time. 
 
10.    You will have something to look forward to.
I am all about living life to the fullest and adding enjoyable activities to our every day life.  Once you develop a reasonable exercise schedule or routine that works well for you, you will begin to crave it.  Or better said, your body and mood will look forward to it.  The inner momentum will build after you start seeing the results of your hard work.  Your desire to keep going will have been ignited.  Ultimately, you will feel so much better about yourself and your efforts.  Like I stated before – you will feel unstoppable!

So, if exercise helps you look great, feel stronger and have a much more positive attitude and outlook on life, why NOT add it into your self-care routine? 
You have literally nothing to lose (apart from a bit of weight maybe) AND everything to gain, including self-confidence.

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