mindset – Page 2 – Inspiration2grow

Episode 113 – Exploring the Vagus Nerve: A Journey Through the Mind-Body Axis – Raw & Real Talk with Sara Lodge, Holistic Nutritionist

by Lisa OberbichlerHealth & Fitness, Mindset, Self Care April 21, 2023No Comments

LISTEN TO EPISODE 113 HERE -> https://spotifyanchor-web.app.link/e/qANt5I7fbzb

In today’s episode of the Inspiration2grow podcast, I have Sara Lodge as my guest. Sara is a registered holistic nutritionist and the owner of Sara Lodge Nutrition.

She specializes in the Brain-Gut Connection: how the state of your mental health can impact your gut health, and vice versa.

In her practice, she helps people gain clarity between these two aspects of their lives so they can find a refreshing balance between them. Not only does Sara provide nutritional science and customized protocols, but also healthy lifestyle practices like meditation and yoga as well as journaling, breath work, and support from myself and others in the community.

I’m super excited to have her with us today to talk about her two favourite topics to educate on: the brain-gut connection and the vagus nerve.

You will learn more about:

-> how the gut-brain axis affects human health
-> the role of our microbiome
-> lifestyle and dietary changes we can make to improve our gut-brain connection
-> how the vagus nerve functions, what triggers and stimulates it
-> how we can keep our vagus nerve happy
-> the SURPRISE GIFT Sara Lodge offers all listeners

Connect with Sara Lodge:
Website: ⁠https://www.saralodgenutrition.com/⁠
Instagram: ⁠https://www.instagram.com/saralodgenutrition/⁠
Facebook:⁠ https://www.facebook.com/saralodgenutrition⁠
Gift from Sara -> Free 5-Day Brain/Gut Meal Plan -> Here’s the link: ⁠https://view.flodesk.com/pages/635ed8888d1a1ae7948da1a1⁠

If you enjoyed this episode, be sure to leave a rating/review and subscribe for regular updates on how to transform your thoughts and habits to support your goals, tap into the superpower of mindset and become the best version of yourself.

If you’d like to work with me on your personal growth strategies, mastering your mindset and building unwavering confidence to crush your goals, contact: ⁠⁠⁠lisaoberbichlercoaching@gmail.com⁠⁠⁠

I would love to welcome you in the Inspiration2grow Facebook Group – join by clicking here: ⁠⁠⁠https://www.facebook.com/groups/1083545765671503⁠⁠⁠

Connect with me on social media:

IG – ⁠⁠⁠https://www.instagram.com/lisaoberbichlercoaching/⁠⁠⁠
FB – ⁠⁠⁠https://www.facebook.com/OberbichlerLisa/⁠⁠⁠
LinkedIn – ⁠⁠⁠https://www.linkedin.com/in/lisajoberbichler/⁠⁠⁠
Website, Blog & Coaching Sessions: ⁠⁠⁠www.inspiration2grow.com⁠⁠⁠

Thank you for your support of my podcast and business.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!
********************************************************************************************************************************************
Disclaimer: Any information taken from and provided in these podcasts are for information purposes only! If you are seeking medical advice, please see your own medical professional. Do not use any statements or views expressed during this podcast as medical advice. This podcast and Lisa Oberbichler disclaim responsibility from any possible adverse effects from the use of information or advice contained herein. Opinions expressed by guests are their own and this podcast does not accept responsibility for statements made by guests.

Episode 112 – How to Develop a Growth Mindset Around Fitness & Exercise

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, Mindset April 17, 2023No Comments

LISTEN TO EPISODE 112 HERE -> https://spotifyanchor-web.app.link/e/nBeAnGeA4yb

HOW TO DEVELOP A GROWTH MINDSET AROUND FITNESS AND EXERCISE

Think about the last time you tried a new exercise, sport, or fitness-related skill. Did you struggle at it?
Did that struggle give you a boost of motivation (“I am not going to let this thing beat me. I’ll try harder and work at it until I get it”)?

Or did encountering the struggle immediately make you feel hopeless and want to give up (“I’ll never be good at this so I might as well not even try”)?

If you responded the first way, you most likely have a growth mindset around fitness and health.

If you encountered the latter, you probably fall in with the majority of people who have more of a fixed mindset around fitness.

It’s also possible to be in between, sometimes having more of a growth mindset and other times falling more into a fixed mindset (“I’m good at basketball; bad at pull ups”).

The good news is that you can actually change this limiting mindset. And when you do, you’ll open up a whole new world of opportunities and make more progress on your fitness journey than you ever before thought possible.

Developing a growth mindset around fitness and exercise is something that I’ve had to learn throughout my own fitness journey, and I’ll talk more about that later in this post. But first, let’s look at what it actually means to have a growth or a fixed mindset around fitness and exercise.

GROWTH VS. FIXED MINDSETS AROUND FITNESS

I first learned about the term growth mindset in Mindset: The New Psychology of Success by Carol Dweck, Ph.D. If you haven’t read it, I highly recommend it.
Dweck breaks down two basic ways that most people approach life…

… With a fixed mindset: This means you generally believe that your skills and abilities are fixed or predetermined, so you’re either good at something or you’re not. People with this mindset tend to believe that there’s not much you can do to change—who you are is who you are.

… With a growth mindset: This means you typically believe that no matter where you’re starting from, you can improve.
While the majority of Dweck’s work has focused around learning in classroom or work situations, it’s not a huge stretch to see how this can be applied to fitness and exercise.

If you have a growth mindset around fitness you believe you can get fitter, stronger, and even more athletic, no matter where you’re starting from.

Hard work, proper goal setting, and perseverance will get you there.

On the other hand, if you have more of a fixed mindset around fitness, you probably have a general underlying belief that no matter what you do, you won’t improve.

WHY MINDSET ISN’T ALWAYS SO BLACK AND WHITE

Unsurprisingly, having a growth vs. fixed mindset isn’t always so black and white. More likely than not, you believe you’re good at—and maybe can even get better at—certain things. Often, these are the activities you’ve been somewhat good at since you were a child.

For example, if you’re a cross-country runner, you may have always found running enjoyable, and even showed a natural aptitude for running when you were younger. You may have been told by others that you were always good at running. And you’re probably confident that if you want to, you could get even better at running, provided you have clear goals, a good training plan, and the right support system.

Yet when it comes to an upper-body strength exercise like pull-ups or push-ups, you might believe you just suck at them. You may have always been told you had a weak upper body (many women fall into this category), or maybe you just believe (or have been told) that runners can’t also have strong upper bodies.
Whatever your reason, you may believe that any time or work you put into upper body workouts is generally hopeless—you’re not going to get much better, even if you try.

But see what happens here?

You believe you’re good at running, so you actively work to improve at it and get better. You don’t believe you’re good at upper body strength work, so you avoid working on it, and as a result, don’t make any upper body strength gains.

Essentially, what this means is that if you believe you can’t improve, you’re unlikely to see any improvement.

If you truly believe that you’ll NEVER get better at something, you’re unlikely to put any of the necessary time or effort required to actually make any progress. And no effort equals no improvement.

But no matter where you fall on the mindset spectrum right now, you can change it. My own story is just one example of this; if I can change my mindset around fitness and exercise, you can too.

MY PERSONAL STORY: GROWING UP WITH A FIXED MINDSET

When I was growing up, if I tried something new and didn’t immediately show a natural ability for it, I would give up almost right away.
This rang true in academics (I’m looking at you, chemistry), seemingly trivial things like board games or video games (I ended up in tears after losing way too often), and even friendships (parents and teachers were always telling me that I was a shy kid, and I used that as an excuse to not try and make friends).
And it was definitely the case with anything related to fitness or exercise.

When it came to sports or P.E. activities, I assumed I was either “good” (e.g. born with natural abilities) or “bad” at something.
For example…
I was good at 100 meter sprints, and bad at pull-ups. Good at soccer, bad at skateboarding. Good at golf, terrible at tennis.
You get the idea.

But the truth is that I never even gave the things I was “bad” at a chance.

When I tried a pull up for the first time and discovered I couldn’t do one, I wrote it off as something I didn’t have the talent for and never even tried to build up the strength or technique needed to be able to do an actual pull up.

The same was true for all the other fitness-related activities I instantly deemed myself bad at. I didn’t allow myself to try.
Looking back, it’s obvious that I had a completely fixed mindset around fitness. I had the limiting belief that if I wasn’t already good at something, I would never be able to get better.

“When people already know they’re deficient, they have nothing to lose by trying.” – Carol Dweck

HOW TO DEVELOP A GROWTH MINDSET AROUND FITNESS

These days, I strongly believe that no matter where you’re starting from, you can improve. Yes, it will be hard work. Yes, it will take time. But it will always be worth it when you look back at how far you’ve come.

I’d like to go over some of the key approaches you’ll need to adopt to develop a growth mindset around fitness and exercise:

Approach #1: You Believe Talent is Grown, Not Something You’re Born With

Steven Kotler, journalist and author of several books including Stealing Fire, The Rise of Superman and The Future is Faster Than You Think says that, “believing that talent is something we are born with and cannot change will ultimately limit your ability to improve.”

The reason is this…

If you see a high performer (whether an elite athlete, an action sports hero of yours, a successful entrepreneur, CEO, etc.) and you immediately think: “I wish I had their talent,” you’re unlikely to take the action steps needed to actually get better.

Says Kotler, “People who adopt this kind of thinking place unnecessary limits on their progress: it’s much harder for people with fixed mindsets to set goals or push themselves, since they see growth as futile.”

If you believe you can’t improve, you’re not going to put in the time and work needed to actually see improvement.

On the other hand, if you notice that same high performer and decide to figure out how they got so good at what they do (read books, take courses, hire a coach, etc.), and then put in the necessary time and work—you’re going to see improvement.

Having a growth mindset is an important first step toward goal setting and achievement, because this is the mindset you’ll need to even allow yourself to try.

Approach #2: You Proactively Set Short- and Long-Term Goals

Having a growth mindset is the first step in the process, but it won’t get you very far if you don’t do any actual work. To really see progress, you have to get really good at setting both short- and long-term clear goals, then chunking them down into manageable steps.

For example, if you have a goal of competing in a Triathlon, your goal setting process might look like this:

High, hard goal: Compete in triathlon. It’s important that you give yourself a realistic amount of time to work toward this bigger goal. This will depend on a number of factors, including your current fitness level, current known weaknesses, amount of time to train each week, available triathlon dates that work in your schedule, etc.

Short-term goals: You’ll want to find or create a training plan that addresses all of the above and ideally breaks down your training into days, weeks, and months. The key is to chunk your goals into smaller, manageable steps that then allow you to track your progress and adjust as needed while working toward your bigger, long-term goal.

Approach #3: You Place Effort Before Talent

“Effort is what ignites that ability and turns it into accomplishment.” – Carol Dweck

If you want to really make progress toward a long-term goal, you not only have to believe you can get better, you also need to place effort before talent.
For example, it’s easy to look at a group of little children on a soccer field and see that a few of the kids naturally seem to know what to do with the ball, are more coordinated, and seem to possess more athleticism than the other children.

What you can’t see from this picture alone is what will happen with the non-athletic looking children if they put in the necessary time and practice. If they work hard and their more talented-seeming peers don’t, many of them will actually surpass the other kids at some point.

Believing that effort counts more than talent is a piece of developing a growth mindset.

Approach #4: You Cultivate Grit.

Another key mindset shift is learning to develop grit.

Developing grit means combining persistence, ambition, and self-discipline in the pursuit of big goals that might take months, years, or even decades to accomplish.

Grit is what allows you to stick with your goals even when you hit inevitably hit obstacles or plateaus.

Says Dweck, “The passion for stretching yourself and sticking to it, even (or especially) when it’s not going well, is the hallmark of the growth mindset. This is the mindset that allows people to thrive during some of the most challenging times in their lives.”

Approach #5: You Embrace Failures and Imperfections

Having a growth mindset can be incredibly vulnerable because when you allow yourself to try at something you care about, you’re also setting yourself up for possible failure.

After all, if you try really hard at something and ultimately fail, it’s expected that you’ll feel disappointed.

But being open to failure is a key piece of developing a growth mindset. If you don’t allow yourself to fail, you won’t allow yourself to really try.

“In the fixed mindset, everything is about the outcome,” says Dweck. “If you fail—or if you’re not the best—it’s all been wasted. The growth mindset allows people to value what they’re doing regardless of the outcome. They’re tackling problems, charting new courses, working on important issues. Maybe they haven’t found the cure for cancer, but the search was deeply meaningful.”

The key here is to change your mindset around your goal to focus on the process—rather than the outcome alone.

Approach #6: You Embrace the Word “Yet.”

When you discover that you can’t do something, flip the script. Instead of, “I’ll never be able to do this,” try, “I can’t do it… yet.”

This can apply to nearly anything in fitness:
I can’t do pull-ups… yet.
I can’t run a 5k… yet.
I can’t do 100 burpees in a row without stopping… yet.

This reframe gives you room to grow, and helps gets rid of that feeling that a challenge is impossible.

Because if you can’t do something you want to be able to do, you likely just haven’t put in enough time or effort to get there yet. The more challenging the goal, the harder you’ll have to work for it.

It all starts with a growth mindset. From there, it takes the right goal setting techniques, developing and cultivating grit, and embracing failure as part of the process.

You’re not there… yet. Wherever you’re at, keep going.

“We like to think of our champions and idols as superheroes who were born different from us. We don’t like to think of them as relatively ordinary people who made themselves extraordinary.”― Carol Dweck

And, that’s a wrap for today’s show, goal getters.
I hope to have inspired you to take charge of your mindset, health and wellness, not tomorrow, not someday, BUT today!

The second invite is to join the community over on Facebook called: Inspiration2grow for Female Goal Getters. The group is made up of like-minded women who want to grow strong from the inside out and are looking for new ideas to propel their health and wellness to new heights.

Throughout the month of May I am doing a challenge for all those who want to begin slowly but surely to uplevel their wellness and change their lives with fresh, new ideas over the course of 30 days. I’d love for you to join, just jump on over to FB and join the free public group: Inspiration2grow for Female Goal Getters.

And remember… you owe it to yourself to take care of yourself, show up for yourself every day 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 an incredible human with so much potential. I believe in you 100%. Now, go out there and show the world what you are truly made of.

Have a strong day.

Til next time, friends.

Lisa xoxo

Episode 111 – How to Show Up & Get Fit For Life – Raw & Real Talk with Eden McFarlane of No Drama Fitness

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, Mindset, Self Care April 14, 2023April 14, 2023No Comments

LISTEN TO EPISODE 111 HERE ->https://spotifyanchor-web.app.link/e/L6e5XWzHZyb

In today’s episode of the Inspiration2grow podcast, I have Eden McFarlane on the microphone with me talking about all things fitness. We cover a range of topics such as:

-> a common myth about weight lifting
-> a workout to try if you’re crunched for time & 3 basic movements you could incorporate easily
-> ways to stay motivated (Hint: Eden has an awesome idea to challenge yourself and create a little competition with yourself.)
-> realistic goals and sustainable habits for your health journey
-> how to prioritize yourself
-> virtuosity and how it applies to working out
-> becoming ‘fit for life’
-> showing up and having fun while exercising

Some notable quotes by Eden:

“Goals are like exciting stepping stones.”
“We should be creating sustainable habits around WHY we are showing up to achieve our goals.”
“I am no longer training my body as a means to an end, but for living life.”
“It’s simple, but not easy.”

Key Takeaways from today’s show:

Show up for yourself, build sustainable habits, make it part of your routine and just have fun with it.

Connect with Coach Eden and No Drama Fitness:

Instagram: ⁠https://www.instagram.com/no_drama_personal_fitness_/⁠
Instagram: ⁠https://www.instagram.com/nodramafitness.nutrition/⁠
Facebook: ⁠https://www.facebook.com/nodramafitness⁠

If you enjoyed this episode, be sure to leave a rating/review and subscribe for regular updates on how to transform your thoughts and habits to support your goals, tap into the superpower of mindset and become the best version of yourself.

If you’d like to work with me on your personal growth strategies, mastering your mindset and building unwavering confidence to crush your goals, contact: ⁠⁠⁠lisaoberbichlercoaching@gmail.com⁠⁠⁠

I would love to welcome you in the Inspiration2grow Facebook Group – join by clicking here: ⁠⁠⁠https://www.facebook.com/groups/1083545765671503⁠⁠⁠

Connect with me on social media:

IG – ⁠⁠⁠https://www.instagram.com/lisaoberbichlercoaching/⁠⁠⁠
FB – ⁠⁠⁠https://www.facebook.com/OberbichlerLisa/⁠⁠⁠
LinkedIn – ⁠⁠⁠https://www.linkedin.com/in/lisajoberbichler/⁠⁠⁠
Website, Blog & Coaching Sessions: ⁠⁠⁠www.inspiration2grow.com⁠⁠⁠

Thank you for your support of my podcast and business.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!
********************************************************************************************************************************************
Disclaimer: Any information taken from and provided in these podcasts are for information purposes only! If you are seeking medical advice, please see your own medical professional. Do not use any statements or views expressed during this podcast as medical advice. This podcast and Lisa Oberbichler disclaim responsibility from any possible adverse effects from the use of information or advice contained herein. Opinions expressed by guests are their own and this podcast does not accept responsibility for statements made by guests.

Epis. 109 – How to Connect with Your Core Values

by Lisa OberbichlerConfidence, Goals, Habits, Mindset, Self Care April 10, 2023No Comments

LISTEN TO EPISODE 109 HERE -> https://spotifyanchor-web.app.link/e/EZqaCQv9Syb

Today we are going to discuss how to connect with your own values. We are going to learn how to distinguish our goals from our values and gain direction, meaning and motivation. And at the end I have an excellent exercise consisting of three simple steps to get crystal clear on your values.

So, once I asked a client of mine about her deepest values. She paused for a long time before finally answering, “That’s a really scary thing to consider. Nobody has ever asked me that before.” She was a bit distraught because she just hadn’t thought about it for a very long time.

Unfortunately, I feel this is not uncommon. It’s far too easy to get bogged down in daily tasks and habits while losing sight of what matters most. Like a cog in a machine, we might function on the outside but we are actually feeling quite stuck on the inside, repeating the same old motions, unable to change or even see a different way of living.

We might have mindlessly adopted the values and goals of our friends and family, never daring to explore our own out of fear that they might deviate from our cultural upbringing. Or we might have come to doubt our ability to pursue a different path because we are not smart enough, not confident enough, or simply, not enough.

There are many reasons why we lose touch, and they all lead to suffering – because humans are not mindless machines following a programmed script but rather breathing beings with a yearning for meaning and self-direction. Without purpose, life becomes empty and dull.

Here’s what values can do for you

Values are chosen qualities of being and doing, such as being a caring parent, being a dependable friend, being loving, loyal, honest, and courageous. They can be expressed with verbs and adverbs, like teaching compassionately and giving gratefully. However, they are not goals.

Goals are finite; they are achievements, and once you reach them, you are finished with them. Values, on the other hand, are enduring, eternal guides to living. You cannot achieve a value; you can only manifest it by acting in accordance with it.

Your values not only tell you where to focus your efforts and energies but also provide you with a new source of motivation. The pain you have had to endure along your journey becomes much easier to bear when it’s in the service of your goals and values. And acting in line with your heart’s deepest desires brings a sense of fulfillment and vitality that no material wealth can match.

The values you choose are completely up to you. If you’re unclear what those values might be and how to implement them, here are a few steps.
This is where it gets pen-to-paper tangible.

I like to call this exercise “Getting to Know Your Heart’s Deepest Desires”

Step 1. Rate Your Life Domains

Take a look at the following areas of your life, and rate their importance on a scale of 1 to 10 (with 1 = less important; 10= highly important). This is for YOU and nobody else. There are no right or wrong answers here. Keep that in mind while doing this exercise.

So, here are the domains or areas of your life to rate on a scale from 1 – 10:

* Family (other than marriage or parenting)
* Marriage, couples, intimate relations
* Parenting
* Friends, social life
* Work
* Education, training
* Recreation, fun
* Spirituality
* Citizenship, community life
* Physical self-care (diet, exercise, sleep)
* Art, creative expression, and aesthetics

Step 2. Rate Your Consistency

Look at the life areas above once more, but this time rate yourself on how consistent your actions have been with your values.

Step 3. Write Down Your Values

Take a look at your answers from the previous steps and identify the domains that have a high score in importance, rating a 9 or 10, and a low score of 6 or less, in actions. There are the areas that need your attention.

Write down your values in one of your previously identified domains. Ask yourself: “What do I care about in this area?” “What do I want to do in this area that reflects that caring attitude I have?” “What can I do to manifest this value more in my life?” And by manifest, I don’t just mean sit and envision it, only thinking about it. I mean taking concrete action steps.

Writing about your values has a measurable effect on your health as well as your behaviour, and this is only the beginning. There are many ways to connect deeply with your purpose and live in alignment with your goals and values.

Living in line with your values is not just about knowing what matters but also about acting according to these principles. It’s not a one-time choice but a lifelong journey of choosing and committing. Again and again.

I just wanted to direct you to another episode I did about finding your purpose and values. It was Episode 97 entitled “The Power of Purpose” Raw & Real Talk with Joanne Dietrich Muegge. My guest on this particular episode shared a lot about leading a life of purpose and offered some questions to ask yourself that really hit home. It has been to date, one of the most popular shows. So, I highly encourage you to go back and have a listen. Any episodes are easy to access on my website: www.inspiration2grow.com. You’ll find a dedicated podcast page at the top, just click on it and scroll down to find this special episode and to take in any others that spark your interest from the list of over 100 episodes now.

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook. The group name is: Inspiration2grow for Female Goal-getters. It is meant to be a community of like-minded women who want to grow strong from the inside out. There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more. So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

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

You are incredible, capable and your potential is limitless. Never forget that I believe in you 100%. Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,

Lisa xoxo

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

by Lisa OberbichlerGoals, Habits, Health & Fitness, Mindset April 7, 2023No Comments

LISTEN TO EPISODE 108 HERE -> https://spotifyanchor-web.app.link/e/UWaQErM3Nyb

Today we are going to talk about how you can align your fitness goals with your life goals.

We’re more likely to stick with big life changes if they line up with our values and beliefs. Making sure your fitness goals match your life goals is a sure-fire path to workout success that will really matter to you.

So you’ve started a new workout, and you’re super pumped. You’ve set your goal, and nothing can stop you from reaching the finish line until one day, all that energy and all that motivation vanishes without a trace. You don’t know how or why, but your desire is completely gone.

This isn’t the first time you’ve done a complete 180 when it comes to your fitness goals. You begin to think you’re destined for the lazy life, watching Netflix on the couch. You find yourself wondering why you’re such a failure, inevitably quitting everything you start.

(Psst! I’m here to tell you that you’re none of those things — not a quitter, not lazy, and definitely not a failure.)

It’s all about what’s going on inside (your mind, that is). And I’m here to help you get into the right headspace before you jump on the next fitness bandwagon.

Here are some questions to ask yourself before starting a new fitness routine:

1. Am I trying to fit my fitness routine into my life, or my life into my fitness routine?

2. Am I beginning my workout from a place of self-love, or self-hate?

3. Do my fitness goals align with my life goals?

The answers to these 3 questions are the keys to your success. Because I can assure you that your fitness plans are doomed from the get-go if…

-> you’ve committed to an early morning workout when you are anything but an early bird.
->you vow to lose those extra pounds so you can stand to look at yourself in the mirror again.
->you value “everything in moderation,” but are overexerting yourself at the gym to reach your fitness goals.

In all 3 of these scenarios, you aren’t starting from the right (head)place. Now go back to those questions and think about your own schedule, your own relationship with your body, and your larger life goals. You’ll be able to quickly determine whether or not you’ll be able to stick with your next workout regimen or not. And we’re going to guess that you got at least one of those questions “wrong.”

Not to fear, you aren’t the only one who needs to redirect their focus. And now that we’ve acknowledged what the issue is, the fix is easy. Stay tuned for the secrets to aligning your fitness goals with your life goals… and making your workout work for you.

Goals, goals, goals

Okay, let’s start with your goals. Sure, we all want to lose a few extra pounds. But in order to sustain your motivation, it needs to be more than that. Think about what’s important to you beyond numbers on the scale. Do you want to strengthen your muscles, improve your flexibility or work on your endurance? Is your goal to age with strong bones and good balance, or do you simply want to move your body more than you are doing right now?

Once you’ve figured out what your larger goal is, the good news is that it will be a lot more fun to work towards than the typical “lose 15 pounds.” Even better? By weaving it into your life in a way that works for your habits and your schedule, your fitness goals will naturally fall into place.

So what’s your (other) goal?

Weight loss goals aside, here are some workout ideas that will help you achieve positive health outcomes that will benefit you in more ways than one.
If you want to…

-> build muscle and feel good, try resistance training. (If you’re new to this form of training, be sure to contact me and I will point you in the right direction, providing some guidance before you begin.)
-> burn some calories and have fun, you might enjoy aerobic exercise or cardio.
-> improve flexibility and decrease stress, give yoga a try.
-> maximize the health benefits in a minimal amount of time, HIIT might be for you.

And these are just a few examples of the sort of workouts that will help you reach your fitness goals. You don’t necessarily need to get a gym membership or enroll in a class to get moving.

Here are a few examples of DIY workouts you can easily incorporate into your life:

-> nature walks or hiking
-> at-home yoga (find a level you love on YouTube!)
-> skipping rope or going for a bike ride
-> lifting weights or using a resistance band
-> blasting your favorite music and having a dance party by yourself

To make your at-home workout extra effective, try a mix of aerobics, weightlifting, and flexibility training. You can do this by mixing things up each week. Just don’t forget to warm up before and stretch afterward!

Fit your workout schedule into your life

It’s no secret that one of the biggest reasons for not sticking to a new workout regimen is TIME. So make sure to start yourself off on the right foot by fitting your workout into your schedule — and not the other way around.

If you’re an early riser to begin with, try incorporating your workout first thing in the morning. It shouldn’t be hard to stick with unless you’re a ‘repeat snoozer.’
If you do hit the snooze button more times than you can count, try working out later in the evening. This option is also great for parents of small children who prefer working out after the kids are in bed. Just be sure to find a 24-hour gym near you!

If, by afternoon, you find yourself suffering from brain fog or low energy, fitting a workout into your lunch break might just be the energy boost you need to get through the day (without reaching for a sugary snack when the 3 o’clock slump hits).

This option might be preferable if you prefer a nice, slow morning and a relaxing evening.

Or maybe you like to eat like the Spanish (read: late in the evening), and if so, hitting the gym right after work and then heading home to cook dinner might be ideal for you.

Sticking to your fitness goal can and should be simple — as long as it meshes with your lifestyle and schedule. And remember, the best workouts are the ones you want to stick with because you enjoy them.

So if you’re dancing the night away to your favorite hits at your bi-weekly Zumba class, the positive benefits are just a BONUS. Can you imagine?!

And don’t forget that being active in some way — any way — is better than nothing at all. If that means parking farther away from the office so that you add a 15-minute walk to your day (twice a day) or taking the stairs, that’s something! Do you know what else is? Scheduling short stretch breaks during your workday… or spending half of your lunch hour going for a walk.

The possibilities are endless! It’s just time to find the option that suits your personality, your life, your schedule, and YOU.

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook. The group name is: Inspiration2grow for Female Goal-getters. It is meant to be a community of like-minded women who want to grow strong from the inside out. There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more. So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

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

You are incredible, capable and your potential is limitless. Never forget that I believe in you 100%. Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.
Til next time,
Lisa xoxo

Season 2, Episode 107 – Making Smart(er) Food Choices – Raw & Real Talk with Mairead Rodgers Russell, Reg. Dietitian and Nutrition Coach at Degree Fitness Seaforth

by Lisa OberbichlerGoals, Habits, Health & Fitness April 5, 2023No Comments

LISTEN TO EPISODE 107 HERE -> https://spotifyanchor-web.app.link/e/1mAk70YYKyb

In today’s episode of the Inspiration2grow podcast, I have Mairead Rodgers Russell as my guest. As a registered dietitian and professional home economist, Mairead has a wealth of knowledge to share. Her approach to nutrition and health involves meeting people where they are at on their health journey and creating sustainable changes to help people work towards becoming their happiest and healthiest selves. Mairead enjoys talking about food, getting a workout in at the gym, running, reading and chasing after her dog and daughter.

Today’s episode covers:

* 4 reasons why proper nutrition is important, not just for athletes
* the effect sodium has on our bodies and how we can reduce the amount we consume
* is the Mediterranean Diet (as recommended by most doctors) ideal for everybody
* healthy, satiating snacks throughout the day
* benefits of meal planning
* how to model healthy eating
* what every meal should consist of and some great examples are provided

Connect with Mairead:

Email: mairead@degressfitnessseaforth.com
IG ->⁠ @maireadtherd⁠
IG -> ⁠@degree_fitness_seaforth⁠ (the fitness facility which Mairead referenced in interview)

If you enjoyed this episode, you might also like -> Episode 101 with Kelly Miller, owner of Degree Fitness Seaforth
Link to Episode 101: ⁠https://spotifyanchor-web.app.link/e/5WcdMYNMKyb⁠

I would be grateful if you could leave a rating/review and subscribe for regular updates on how to transform your thoughts and habits to support your goals, tap into the superpower of mindset and become the best version of yourself.

If you’d like to work with me on your personal growth strategies, mastering your mindset and building unwavering confidence to crush your goals, contact: ⁠⁠⁠lisaoberbichlercoaching@gmail.com⁠⁠⁠

Visit my website to read more on what I’m all about as a Personal Growth Strategist & Life Coach for Goal Getters ⁠⁠⁠www.inspiration2grow.com⁠⁠⁠ . Sign up for my weekly email to receive insider tips, news and more goodness that only my E-listers receive direct to their inbox each week.

I would love to welcome you in the Inspiration2grow Facebook Group – join by clicking here: ⁠⁠⁠https://www.facebook.com/groups/1083545765671503⁠⁠⁠

Connect with me on social media:

IG – ⁠⁠⁠https://www.instagram.com/lisaoberbichlercoaching/⁠⁠⁠
FB – ⁠⁠⁠https://www.facebook.com/OberbichlerLisa/⁠⁠⁠
LinkedIn – ⁠⁠⁠https://www.linkedin.com/in/lisajoberbichler/⁠⁠⁠
Website, Blog & Coaching Sessions: ⁠⁠⁠www.inspiration2grow.com⁠⁠⁠

Thank you for your support of my podcast and business.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!
*********************************************************************************************************************************************
Disclaimer: Any information taken from and provided in these podcasts are for information purposes only! If you are seeking medical advice, please see your own medical professional. Do not use any statements or views expressed during this podcast as medical advice. This podcast and Lisa Oberbichler disclaim responsibility from any possible adverse effects from the use of information or advice contained herein. Opinions expressed by guests are their own and this podcast does not accept responsibility for statements made by guests.

Episode 106 – 5 Ways to Improve Your Self Accountability

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, Mindset April 4, 2023No Comments

LISTEN TO EPISODE 106 HERE -> https://spotifyanchor-web.app.link/e/vzLiL4BLHyb

On today’s show we are talking about… my free Accountability Challenge during the month of April and how you can uplevel your own self-accountability to get the things done that you want to.

Holding yourself accountable, which means taking full responsibility for your actions (or inactions) is the greatest form of self-respect and self-love there is, in my humble opinion.

When you manage self-accountability, you are no longer: giving up on your habits and goals, quitting when the going gets tough, maintaining a perfectionistic attitude or rather an all-or-nothing mentality that is more hindering than helpful.

But what you are doing is: showing up for yourself even if it’s not perfect or the exact way you envisioned, you are sticking with the plan even if the days become hectic all of a sudden and throw off all of your well-laid plans you set for yourself in the early morning, honouring your desire to uplevel your health and fitness however that looks on any given day, you are celebrating each and every small step you make in the right direction but also (and this is important) giving yourself some much-needed grace when things don’t always go the way you would like them to.

Self-accountability also means standing up for yourself and setting boundaries in order to get in the exercise you planned to, have enough time for meal prep or decline a glass of wine at the book club meeting.

Remember, ladies (and gents, of course), there are things like laundry, dirty dishes, pantry organizing, dusting, cleaning and garden work that will be waiting for you to return from your walk, run, exercise time. Always honour your body and its need for movement first before caring what the house looks like. Not easy, but once you feel the sheer energizing effect you get from exercising, you’ll come to care less about the tidiness of your house and much more about the way your body feels.

Okay, but first I really have to tell you how I came up with the idea of an accountability challenge for my followers on the FB page: Inspiration2grow for Female Goal-Getters.

Last week I had an interesting conversation with my optometrist, who inquired about my profession. “What keeps you glued to your computer for long hours each day?” She asked.

I proceeded to explain that I produce a podcast focused on the trifecta of wellness: mindset, nutrition and exercise, and I told her about my work as a Mindset/Life Coach primarily for women.

She continued with my eye examination and suddenly, she turned to me and asked what form of cardio I am doing to stay healthy. Enthusiastically, I told her about my beloved spin classes.

The conversation went on and she offered her fitness story. We chatted about a variety of things: intermittent fasting, knee injuries, fitness assessments, her daughter moving out, health books I would recommend, hiring a personal trainer, the whole nine yards.

But then, one sentence she said really resonated with me and I think most people feel the very same way…
She said, “Basically, we all know what we have to do to improve our level of fitness and health, but we just don’t do it. What we really need is accountability.”
BOOM!

And there is was, she hit the nail on the head precisely. Everyone knows deep down what they should (or shouldn’t) be doing to promote a healthier lifestyle for themselves, but they either don’t do it or fall short of their goals for a myriad of reasons. (Sigh!)

Accountability is the key to personal growth and success.

It is the responsibility to follow through on commitments and goals that you set for yourself. It’s about having the discipline to stay focused on your goals. Being accountable to yourself means putting in the work to reach your goals, no matter the outcome.

I reflected quite a bit on my conversation with my optometrist and I thought it would be fun to offer a free accountability challenge to the ladies in my FB group. And, I have to say, the response was amazing. Currently, I have 6 ladies, all of whom have different goals they’d like to reach in April. Basically, the goals range from wanting to exercise more, get in more steps each day, increase water consumption, have an alcohol-free month, begin a strength training routine. As you can imagine, I loved reading all these goals. In short, these 6 ladies wanted to uplevel their health and fitness.

My job is to hold them accountable – one message in the morning and another later in the day to check in with them. Trouble shooting if needed to help and support them in any way possible. This is truly what I love doing. There is nothing more rewarding than helping people reach their goals.

So, far each of the ladies is doing a fantastic job of altering or upgrading old habits, developing and introducing new ones, starting fresh with new goals and slowly but surely gaining momentum every day.

Every day that you hold yourself accountable is a huge vote of confidence in YOU.

So, this brings me to some tangible advice for you listeners today who want to become more self-accountable but didn’t have the opportunity to join my challenge. (Don’t worry, another one will be offered again soon.)

How to develop self-accountability?

“Sorry, I didn’t have time today.” “I’ll get it done tomorrow.” “I really didn’t put in my best effort.” “Don’t worry, I’ll get to it later.”
Do any of these lines sound familiar? You may have used them yourself. They’re excuses, and they are a way to avoid self-accountability.

Trust me when I say, tomorrow never comes and someday is not a day of the week on any calendar you’ll ever find. Later never comes either. It’s just a lame excuse for not feeling like doing something at that moment.

Excuses are common, but that doesn’t make them acceptable. They’re a tool we use (far too often) to avoid having to get out of our comfort zone and grow. Listen, true winners don’t make excuses – they accept personal accountability for everything in their lives, and it propels them to success.

What is self-accountability?

It’s when we take responsibility for our lives. We don’t blame our failures or problems on others or outside events. We have to realize that YOUR LIFE IS ULTIMATELY A RESULT OF YOUR OWN ACTIONS. When you become more self-accountable, you understand that the only thing you can control is your own behaviour, not the decisions and behaviour of others.

Self-accountability as it relates to habits and goals…

It means being able to focus on your goals and follow through. It’s just that simple. You take your commitments seriously because you know that they’re a reflection of your own character. And, when you’re not able to finish a task or complete a commitment, you look for the lesson so you can improve in the future and not run into the same situation again.

Why is being accountable even important?

If you’re not growing, you’re dying and decaying. Tough pill to swallow, but it’s true, friends. And, if you don’t know how to take accountability for your actions, it’s much harder to work on your personal growth. You’ll always find an excuse for your failure, a reason you weren’t able to achieve a goal, someone to blame when things go wrong – simply put, you’ll never grow as a person.

When you commit to self-accountability, you can literally achieve anything. But first, you’ll need to transform your mindset and develop the right set of skills.
Today, I’m going to give you 5 ways you can implement to improve your self-accountability today. However, I do go much deeper into this with my private life coaching clients. We are just scratching the surface for a few tangible ways you can use, so let’s dive in.

How to improve your self-accountability in 5 easy steps

Holding yourself accountable is one of the most essential traits for a successful, fulfilling life, but also in relationships and in a career too – yet many people struggle greatly with it. Here are 5 strategies that will help you start being accountable to yourself today.

1.       Examine your beliefs and values

What is your ‘personal set of rules’? Are you loyal, responsible or a team player, perhaps? These are values of highly accountable people. There are also negative values such as criticism, pessimism, laziness that all contribute to a lack of self-accountability. Our values are formed in childhood when we pick up on the beliefs of those around us and strive to earn love by fitting it. Once you identify them, you can work to change them.

So, take a very reflective moment and jot down what your personal set of rules looks like. What do you believe and what are your values? Put a simple + or – sign beside each of them to distinguish whether they are considered advantageous or not beneficial for your self-accountability and personal growth overall.

If, for example, being overly critical was one of the terms you wrote down and marked as negative for your growth, then you’d take some time to reflect on ways of being less critical and turning them attitude into a more positive one. Maybe by thinking or saying something positive at each situation in which you might have said something negative. Find and comment on the positive rather than the negative to turn that habit around.

Let’s take pessimism… if you view a situation from a pessimistic lens, try to switch that to, “Okay, you think it can’t be done, but let’s think of all the ways it could very well happen.” Flip your script from negative to positive.

2.       Turn your “should” into “musts”

Transforming your mindset starts with turning your “shoulds” into “musts”. Our lives are filled with things we ‘should’ do: exercise, eat healthy, work on our relationships, find a job we love, etc. To turn these goals into “musts”, connect them to your purpose in life. Begin to understand that they are essential to your happiness. Make a promise to yourself to live with no regrets.

3.       Develop time management skills

Being accountable is difficult when you feel that you don’t have enough time in the day, right? But when you say “I don’t have time,” what you’re really saying is, “I don’t have time management skills.” OR “I don’t have time to prioritize my health and wellbeing.”

If this sounds like you, then throw out your to-do list and use chunking to plan your day. Learn how to use and plan blocks of time in your day. Dedicate a block of time to your goals whether that is in the early morning, around lunchtime or in the evening. Keep this appointment to yourself as the CEO of your life would keep an important appointment with this company.

4.       Watch the words you use

Everyone has an inner monologue that affects the way we interact with the world. That little voice turns into the behaviours we engage in and the words we choose to speak. The ability to identify and stop any negative self-talk is vital to engaging with others is a positive way.
Next time something goes wrong, notice how you react. Is your ‘inner critic’ blaming something other than yourself? Flip those thoughts around and think about how YOU can improve in the future. That’s what we call personal accountability.

5.       Get support if needed

Having someone on your side who can hold you accountable externally can actually be the first step to instilling self-accountability. Many of the most successful people will tell you they didn’t do it alone. With the help of an accountability coach (that’s me), you’ll make a plan, set goals and unlock your potential.

Once you see the incredible things you can achieve, you’ll be addicted to self-accountability.

And if you feel that you’d like me to support you as a life coach, I would love for you to connect with me to set up a short discovery call and find out more about my services or go to my website.

And, that’s a wrap for today’s show.

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook. The group name is: Inspiration2grow for Female Goal-getters. It is meant to be a community of like-minded women who want to grow strong from the inside out. There will be journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more. So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.
In case you haven’t heard it yet today, let me be the first to tell you…

You are incredible, capable and your potential is limitless. Never forget that I believe in you 100%. Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.

Til next time,
Lisa xoxo

Season 2, Epis. 105 – Mastering the Mental Game on the Road to a Healthier You – Raw & Real Talk with Jiordana Saade, Holistic Nutritionist and Found of the Mind-Full Clinic

by Lisa OberbichlerConfidence, Goals, Habits, Health & Fitness, Mindset, Self Care April 4, 2023No Comments

LISTEN TO EPISODE 105 HERE – https://spotifyanchor-web.app.link/e/ko2OYb52Iyb

On today’s show I am talking with Jiordana Saade, a holistic nutritionist, hypnotherapist and founder of the Mindfull Clinic. Jiordana lives and works out of Oakville, Ontario but serves women from around the world with her programs and services.

She has a PhD in behavioural psychology and truly believes that by overcoming behaviours of self-sabotage, we can develop a healthy relationship with ourselves AND with the number one thing keeping us alive, namely FOOD.

Stay tuned for an amazing conversation with a wickedly smart fellow Canadian, Jiordana Saade.

Some notable quotes by Jiordana Saade:

“You can’t hate your way to a body you want.”
“Self-sabotage is having a goal but behaving in a way not aligned or consistent with that goal.”
“You do not find a happy life; you make it. The search for happiness will never bear fruit. You have to decide how you are going to show up in your life.”

Connect with Jiordana:

Website: ⁠https://www.themindfullclinic.com/⁠
Instagram: ⁠ https://www.instagram.com/jiordanasaade/⁠

If you enjoyed this episode, be sure to leave a rating/review and subscribe for regular updates on how to transform your thoughts and habits to support your goals, tap into the superpower of mindset and become the best version of yourself.

If you’d like to work with me on your personal growth strategies, mastering your mindset and building unwavering confidence to crush your goals, contact: ⁠⁠⁠lisaoberbichlercoaching@gmail.com⁠⁠⁠

Visit my website to read more on what I’m all about as a Personal Growth Strategist & Life Coach for Goal Getters ⁠⁠⁠www.inspiration2grow.com⁠⁠⁠ . Sign up for my weekly email to receive insider tips, news and more goodness that only my E-listers receive direct to their inbox each week.

I would love to welcome you in the Inspiration2grow Facebook Group – join by clicking here: ⁠⁠⁠https://www.facebook.com/groups/1083545765671503⁠⁠⁠

Connect with me on social media:
IG – ⁠⁠⁠https://www.instagram.com/lisaoberbichlercoaching/⁠⁠⁠
FB – ⁠⁠⁠https://www.facebook.com/OberbichlerLisa/⁠⁠⁠
LinkedIn – ⁠⁠⁠https://www.linkedin.com/in/lisajoberbichler/⁠⁠⁠
Website, Blog & Coaching Sessions: ⁠⁠⁠www.inspiration2grow.com⁠⁠⁠

Thank you for your support of my podcast and business.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!
*********************************************************************************************************************************************
Disclaimer: Any information taken from and provided in these podcasts are for information purposes only! If you are seeking medical advice, please see your own medical professional. Do not use any statements or views expressed during this podcast as medical advice. This podcast and Lisa Oberbichler disclaim responsibility from any possible adverse effects from the use of information or advice contained herein. Opinions expressed by guests are their own and this podcast does not accept responsibility for statements made by guests.

Discovering Your True Self – How to Live an Authentic Life – Raw & Real Talk with Amber Paquette

by Lisa OberbichlerBoundaries, Confidence, Mindset, Self Care March 28, 2023No Comments

LISTEN TO EPISODE 104 HERE-> https://spotifyanchor-web.app.link/e/i9b9o4zWxyb

On today’s show I have a returning guest. Amber Lynn Paquette joined me in Episode 70 to talk about the importance of setting and honouring boundaries.

Today I have the pleasure of welcoming her once again to discuss the topic of living authentically.

A bit about Amber: She is a two-time graduate with certificates in digital imaging design and media foundations, currently working towards her degree in Counselling Psychology. Her love for writing can be seen in her self-published book entitled Growing Pains, a short poetry collection about mental health, growth and human connection.

Amber runs a blog called Live Well, which is a collection of blog articles and resources focused on educating the public on mental health, wellness, self-care and life skills. Her future career as a psychotherapist will focus on working with relationships and couples.

I love having Amber on the podcast because she makes the discussion very tangible for the listeners by providing exercises and examples. Today Amber explains the definition of living an authentic life, steps we can take to embrace our authenticity, how the Law of Attraction works, the 4 key mindset characteristics we need to commit and stay true to living authentically, but one of my favourite tips Amber provides is what to do if you find yourself constantly comparing yourself and your life to that of others around you or online.

Some notable quotes by Amber Paquette:
“Alignment is getting as close as possible to your core self.”
“The parts that you identify (during the process of self reflection) do not like to be rushed or forced. It’s a process which takes time.”
“Coming closer and finding your central self is an act of self-respect.”

Connect with Amber Paquette:
Instagram: ⁠https://www.instagram.com/livewell_blog/⁠
Website & Blog: ⁠https://www.livewellwithamber.com/post/me-myself-and-i-getting-to-know-your-authentic-self⁠ (blog post referenced in episode)

If you enjoyed this episode, be sure to leave a rating/review and subscribe for regular updates on how to transform your thoughts and habits to support your goals, tap into the superpower of mindset and become the best version of yourself.
If you’d like to work with me on your personal growth strategies, mastering your mindset and building unwavering confidence to crush your goals, contact: ⁠⁠⁠lisaoberbichlercoaching@gmail.com⁠⁠

How to Feel Younger Next Year – Book Feature

by Lisa OberbichlerGoals, Habits, Health & Fitness, Mindset March 26, 2023No Comments

LISTEN TO EPISODE 103 HERE -> https://spotifyanchor-web.app.link/e/Oy2pZLyEuyb

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

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

On today’s show I am reviewing or better said, summarizing the concepts of a book I have recently read. I would strongly encourage everyone to get your hands on a copy, then share it with everybody you know over the age of 40 or 50. The words touched me in a very special way because the authors’ message is what I have been preaching here on my podcast since its inception. So, without further ado, let’s dive into the best book EVER, in my humble opinion.

We all expect to get older and slow down, right?

Our knees don’t like stairs, we feel discomfort just getting moving to start our day and our heart rate goes up just thinking about exercise.
It’s a predictable downward spiral that eventually finds us slumped in a lazy-boy recliner, sipping lukewarm tea or beer watching our favourite series on TV or reading the obituaries in the local newspaper.

No thanks.

If you don’t like the sounds of that scenario and you’d like to live: strong, fit, sexy and smart until you’re 80 and beyond. I’d like to introduce you to a book I recently purchased and consumed so quickly wanting then to run out and order as much copies as I possibly could to gift all my family members, friends, friends of friends, anyone and everyone. It’s that good!

I recommend it to anyone who has fallen off the good health wagon.

The title of the book is: Younger Next Year. It’s not heavy on theory, but you will get solid advice that’s easy to put to work.

This New York Times best-seller book has been written by retired lawyer Chris Crowley and the late gerontologist Henry Lodge and delivers some of the simplest, most practical advice on healthy living.

Crowley is a recovering workaholic who’d neglected his health to the point of seeking medical help. This is how he met and eventually collaborated with Dr. Lodge on this book. Together they paint a pretty scary picture of what happens when we ignore our health and what’s possible when you put just a bit of attention every day on your health.

Listeners of this podcast know how important daily exercise has become for me both for my weight loss and to help my mobility issues. For the past 15 years, I haven’t exercised or gone to the gym regularly.

Younger Next Year will help some you shift from an occasional, opportunistic athlete to a more consistent and intentional one.

After reading this book, I am even more committed to my exercise routine and ensure I have at least one 60-minute heart-rate increasing session 6 times a week. My spin classes are the best way to get this in.

In addition to my spin sessions, I make sure I walk our dog for 45 minutes, swim 3 – 4 times a week for 45 – 60 minutes each time, and incorporate 40 minutes of strength training 3 times a week.

That might seem excessive, but as I was explaining to some friends today…my painful joints are far less painful doing this, my sleep has improved immensely and I am losing the weight I need to lose in order to relieve my joints more and prepare for surgery next year.

Most important thing to me is consistency—Without having a structured plan of when and how I am going to get in my exercise and workouts, I am not as efficient with my time. Sticking to a routine creates the healthy habits and the progress I want to see.

For motivation, I log all my workouts in a notebook. As obsessive as that might seem, the act of pulling out my trusty notebook at the end of the day to record my workouts is a big motivator. Every entry is a reminder that I had the willpower to overcome resistance and get the work done.

Now, let’s deal with resistance.

Anytime is a good time to start!

Your knees might be shot, bending over leaves you winded and you’ve let your belt out a notch (again).

That’s not a problem.

According to Crowley and Lodge, it’s never too late to regain balance, coordination, muscle, and aerobic capacity. “Most aging,” wrote Lodge, “is just the dry rot we program into our cells by sedentary living, junk food, and stress.”

But you have to start somewhere.

In a five-year study of 10,000 men (hard to argue with those numbers), the fittest had one-third the mortality rate of the rest. But here’s the great news – the guys that got fit during the five-year study were able to drop their mortality rate by 50%!

Crowley, who’s now in his 70’s and still enjoys daily hard-core workouts, didn’t start turning his health around until his 50’s.

This is important: your body is ready to respond to what you throw at it. Sure you might be sore after your first bike ride or visit to the gym after a 20 year hiatus. But that just means your body is working – doing what it was designed to do – replacing old cells, adding muscle, and burning calories.

When starting out fresh, CONVENIENCE is the name of the game.

Choose an activity you can maintain every day, like walking, yoga, meditation, or cycling. And then choose the dietary/nutritional change you can keep every day, like drinking water in the morning, cutting back on coffee and alcohol, or reducing consumption of anything white (pasta, bread, muffins, potatoes).

If you look at what you tried to change but quit in the past, it probably failed because it wasn’t convenient.

Let’s start with something convenient, like walking, and why it might be a waste of time (the way you’re doing it now).

If you aren’t getting your heart rate up, you’re just wearing out your shoes.

It wasn’t until I read Younger Next Year that I realized I was missing out. With a little more effort, I’ve been able to turn my walks into a workout.

Here’s how it works.
According to the authors, we all need to elevate our heart rate to somewhere around 60-65% of our maximum heart rate to get any health benefit.
You can calculate your maximum heart rate by subtracting your age from 220 (medical experts will roll their eyes at this crude math, but for most of us it’s a good place to start.) For me, that is 220-57 = 163 BPM (beats per minute.) So a good, steady workout for me would be: 163 X .65 = 105.95 BPM.

The whole premise of Younger Next Year is to build healthy living every day. That means finding every opportunity you can in your day to get the body working. When you raise your heart rate you’re exercising your heart, building oxygen-carrying blood capacity, burning fat (that only happens when you exercise at 60-65% of max. for extended periods), and building muscle.

And you live longer, stave off dementia, Alzheimer’s, diabetes, stroke, arthritis, heart disease, and stay slim. It’s also how you ski, swim, run, cycle, hike, or play pickleball into your 60’s, 70’s, and 80’s.

You don’t need a heart rate monitor to know if you’re getting a workout. Just pause, take your pulse for 15 seconds, and multiply by 4. That’s your heart rate.
The authors are big on exercising with heart rate monitors (you wear an elastic strap around your chest, and a matching smartwatch reads out your heart rate). The idea is to get your heart rate up to 60-65% (at that level you’re working hard, but still able to talk) of your maximum heart rate for all workouts, even walking the dog. At that pace your body is building new blood vessels and mitochondria, basically increasing the size of your blood flow capacity, and (good news) burning fat.

Hunt Sabre-toothed tigers

Car manufacturers have a trick they’ve been playing on us for decades. They build new models on old chassis. The exterior is all buffed up and new, but it’s running on the same frame.

Our bodies are no different.

Our chassis (the heart, bones, organs, intestines, muscles, etc) haven’t changed much from our distant Palaeozoic age ancestors. Sure, we’re sporting Fitbits and eating salads for lunch, but how our body responds to what we throw at it hasn’t evolved much.

And central to how we respond is our design to hunt and hibernate.

Here’s how it works:
When we exercise we’re hunting. Hunting is good. That’s when our muscles are stressed, breaking down, and getting rebuilt. Hunting stimulates healthy disease-fighting white blood cells attacking bacteria, viruses, inflammation, cancer cells, and all sorts of nasties.

When we hibernate (sitting, reading a book, sleeping, watching TV, or writing) the body stores fat. Hibernation is good…in moderation. When our ancestors hibernated it meant winter must be coming or times were tough. When we hibernate we also load up.

In Younger Next Year, Lodge promotes a balance between hunting (making the body work for its meal) and hibernating (restore, rest, and get ready to hunt again). Do this year-round and you will avoid the worst health epidemic our developed world has ever experienced:

“About 60 million Americans have some form of cardiovascular disease. Most of them don’t know it, because it’s preclinical, but it’s there. That’s the vast majority of Americans over fifty. It’s been the leading cause of death since 1918, even before WW II. Being sedentary is formally classified as a major cardiovascular risk factor, increasing risk more than smoking or high cholesterol. Vigorous exercise, the real thing, cuts your risk of dying from heart attack in half.” (Dr. Henry Lodge)

The good news is the solution is simple. In fact, it needs to be simple and convenient or it’s not likely to last.

The solution is simple

The solution is simple: build exercise into every day. Here are some simple, convenient ways to get started:
Get up 15 minutes earlier and go for a brisk walk right after your first cup of coffee. Don’t debate it: stack your new walking habit on top of your coffee habit (rain or shine).

Park two blocks further from your office and walk to work.

Move your recycling box, garbage can, and water bottle away from your desk (even your printer) so you have to stand up to use them (this strategy is highly recommended by researchers who study the dangers of excessive sitting).

Build a habit of standing for phone calls or conference calls and taking short standing/walking breaks throughout your day. Aim for standing and moving at least every 30 minutes.

Three times a week download a favourite podcast (this one I hope!) and take in a brisk 30-minute walk or cycle right after work.

Drink a glass of water before meals so you’re less likely to overeat. Also waiting 20 minutes before getting seconds gives your body time to register how full you feel.

None of these are a big deal—you can easily work them into your day without much sacrifice, but the results will be huge.

Not only will you be feeling a change in your body something else magical will happen. And this surprised me:
When you keep a promise with yourself – especially one that is non-essential – and that builds willpower. Willpower is what it takes to get sh*t done, even when you don’t feel like it.

We can both conserve willpower (choose your clothes the night before) and build willpower. And exercising a simple habit like drinking a tall glass of water before your morning cup of coffee is a small way to make a deposit in the willpower account.

Like magic, you are becoming a stronger person in body and in mind. And that’s healthy.

Huge thanks to Chris Crowley and the late Henry Lodge for writing this book. Their second edition has been updated with the latest research on keeping the brain young. So, be sure to look for Edition 2 of Younger Next Year. This book will be life-changing in more ways than one.

My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

I would also like to invite you to become part of the Inspiration2grow community on Facebook. The group name is: Inspiration2grow for Female Goal-getters. It is meant to be a community of like-minded women who want to grow strong from the inside out. There will be daily journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more. So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.

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

You are incredible, capable and your potential is limitless. Never forget that I believe in you 100%. Now, go out there and show the world what you are truly made of.

I hope to have inspired you to grow.
Til next time,
Lisa xoxo