Focus on Your Strengths NOT Your Weaknesses

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

In today’s episode of the Inspiration2grow podcast we are tackling a very interesting topic – how to place more focus on your strengths versus getting bogged down about your shortcomings or your weaknesses.

“Success is achieved by developing our strengths, not by eliminating our weaknesses.” ~ Marilyn vos Savant

Nowadays, we live in a “fix it” world.

A world in which we are quick to notice what’s wrong or broken about our lives, and we are the last to notice what’s going well.

Can you relate to this?

We, as humans, are inherently bias to negativity because we tend to focus are too much and far too often on the ‘bad’.
 
Of course, back in the days of earliest survival, back in the days of cavemen and women, this was quite helpful when running from a sabretooth tiger and avoiding poisonous berries.

You see, focusing on the bad is or better said, WAS a survival technique.

But now, quite the opposite is helpful.  Most of the time, this tendency to negativity only leaves us in a perpetual state of “not enoughness”.

And, this leads to us spending a vast majority of our time trying to fix the broken parts of us – namely our weaknesses.

Now, I’ll be the first to tell you in order to grow your mindset and skillset, you have to lean into the uncomfortable as well as put in the effort to develop new skills in areas which you want to improve.

However, throughout the improvement process, it is not at all super helpful to focus too much on the areas you aren’t good at.  This only leads to becoming de-motivated or discouraged or worse.

Instead, I want to encourage you to look for your strengths and the things that are going well – researchers call these “bright spots”.

Spend more time on replicating the times that went well and figuring out why and how they went so well, analyzing the positive moments and your strength during those moments. Don’t spend your precious time and brain power on trying to eliminate weaknesses or fix problems.

You’ll feel much more empowered by figuring out your strengths and drawing power from those experiences.

It seems to be in our DNA to concentrate on our areas of weakness and then focus attention on trying to overcome these, rather than giving ourselves credit for and becoming self-aware of our strengths.  It is simply a waste of time and energy to focus on the negative.  Placing your focus on your weaknesses will drain you. 
 
I came across a great quote by Marcus Buckingham that goes like this, “You should focus on your strengths and build on them.  It is a myth that our greatest potential for growth is your areas of weakness.  Focusing on them will demotivate you while focusing on your strengths will help you feel more positive and so give you energy.”

But he goes on to warn us not to confuse strengths with things we consider ourselves good at.  There’s a difference.  Just because you are good at something, doesn’t necessarily mean that you enjoy it. Doing something well, but not enjoying it will also drain you.  So, he advises people to consider what you are good at and find enjoyment it and do more of that.
 
Most of my podcast talks are geared toward the individual but the importance of focusing on strengths over weaknesses could apply to teams, work cultures, groups, leaders as well as individuals of any age.  Research has shown that we have a better chance at winning by focusing on our strengths – either in a group scenario or as an individual – than if we focus on improving our deficiencies.  So, it’s imperative that we capitalize on our capabilities to feel empowered and successful on our own or as part of a team.

What kind of frame of mind will you be in if you put more thought into what you do well?  This makes you feel accomplished and capable as opposed to dwelling on what went wrong yesterday.

Just imagine the power of a positive mindset for a child leaving for his/her school day and a scheduled math test.  If you help your child to focus on past tests that were well done, received a good grade and uplifting remarks from the teacher, that child’s outlook and attitude could possibly shift from an anxious, nervous, ‘not going to do well’ mindset -> to a positive, “I got this” mindset.

Focus on strengths rather than weaknesses to shift your mindset from a negative state to a positive outlook.  You can achieve this by recalling past events, situations or experiences where things went well for you.  Focus on how you did it, what went right, how you felt and how you can replicate the moment.
Having said that, this brings us to the slightly uncomfortable part of today’s show.

Most of us can list several things we simply don’t like about ourselves.

And, you’ve probably received feedback on “areas you could improve on” from others that usually just feels like outright criticism, sometimes solicited but more times their feedback comes unsolicited.

What happens then? Well, we become self-conscious.  We try to overcompensate. We usually try to overcome our weaknesses instead of playing to our strengths.

But, I am here to challenge this pattern that you and I have been following most of our lives.

Let’s reverse the pattern by acknowledging our strengths.

Sometimes it’s not so easy to identify our strengths.  On the other hand, our weaknesses are far too obvious.  We are constantly reminded of times when we fell short of the mark or couldn’t produce our best work or felt extremely uncomfortable dealing with a situation.  This happens because weaknesses often carry clear, vivid reminders of some past suffering we experienced. 

In order to realize our strengths, we will have to dig deeper.  You might have received unexpected praise for something you didn’t put much effort into – that could be a sign.  If people talk your ear off, you could be a good listener.  Maybe people constantly seek out your advice, you might be a great leader or problem-solver.
Every day life has a way of showing you what your strengths are IF you pay attention.

Another way to identify strengths is by figuring out what energizes you.  Strengths make us feel strong whereas weaknesses leave us feeling weak.  So, think of activities in terms of how they make you feel. 

Normally, I would ask you to put pen to paper and make a list of strengths versus weaknesses, but I would like to approach this self-analysis exercise on your strengths by posing some questions to you.

1.        What are you a natural at?  What comes easily to you that others find difficult and may struggle   with?  ->  Find and leverage that ability.
2.       What does reflection tell you about yourself? -> Spend some time reflecting, the create a list of 5 things you consistently receive awesome feedback on.
3.       What makes you feel good? ->  Remember that working on things we need to improve, drains you of energy.  But working from a place of strength, brings us joy and makes us happy.  Think about things you do that make you happy.
4.       What should you focus on? -> You can reach your highest potential by focusing on what you do best.  So, start building on what you already are, not what you are not.
 
If you want to improve your life, you will have to learn what your strengths are and align yourself with them.  When we play to our best self, the results are positive, productive and empowering.

It is important to play to your own individual strengths because our strengths are gifts that were meant to be used and shared with the world. 

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.

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 and 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
 

Should You Share Your Goals With Others?

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

In today’s episode of the Inspiration2grow podcast we are looking at both sides of the argument whether it is a good idea to share your goals with others or keep them to yourself. I will present points for both sides, however, you’ll soon find out which side I favour.

Since this is the time of the year when most people look forward to a fresh start into the new year, a clean slate to fill with all the goals and things they would like to achieve, I thought it would be helpful to discuss the pros and cons of this hot topic.

I just want to say that the case for one side of the argument is far stronger, in my opinion, than in support of the other and you’re about to hear why.

So, there are two very distinct sides of this argument:  Should you openly share your goals with others?

On the one hand, you have the group that says, “Yes, of course share your goals.”  And, they are of the opinion that by sharing your goals, you hold yourself accountable.

But, on the other hand, you have the opposing group that says, “No, just don’t share them.” They are the ones who prefer to work in silence and let their success make all the noise.

For me, there is only ONE advantage to sharing your goals with anyone, and that is to have accountability.  Some people feel that by sharing your goals, whether big or small ones, your overall involvement in the goal becomes higher and with that, the likelihood of success increases.

Those who argue this accountability point think that friends or family who know about your goals will help to keep you on track by eventually ‘calling you out’ on things if you should get off track. 

But here’s what I struggle with – nobody likes to be publicly shamed for having a donut or a muffin at a family get-together if your goal is to lose weight, for example.  It’s embarrassing to say the least.

Therefore, if you do choose to share your weight lose goal or ANY goal for that matter with someone, make sure it’s the right person.  I would be open with them about how they should hold you to your word.  This person should also be someone you hold in high regard or look up to.  Maybe this person has even gone through what you are trying to achieve, so they could take on a mentoring role for you.

I will give you an example that recently happened to me. 

My husband and I met with another couple who we knew from our local gym.  We were laughing and talking about our efforts to keep fit and I mentioned that I would be doing a triathlon next summer.  I declared it as a goal which I had set for myself.  Normally, I only discuss my wild and crazy goals with my husband, so this kind of surprised me once I had said it.

Instantly, my new friend, Victoria, said she wanted to get involved and do it with me.  But, she said that swimming just wasn’t her thing.  I was excited that she had shown so much enthusiasm and I thought it would be so much fun to do it together with a like-minded person.  We decided to make it a water, road, trail triathlon meaning the first stretch would be done in a kayak, then we would bike a certain distance and the last leg would be on a hiking path.

At the gym the other week, Victoria mentioned that she had been thinking about our plan and she wanted to know when we would start training for it.  I was delighted to think she was as keen on completing this as I was.  So, this goes to show that by sharing your goals with the right people, you will gain the proper support and accountability.

For many of us, a spouse or significant other are the most obvious choices.  But that’s not to say that other people can’t work well as accountability partners too.
Find the right person.  Set up parameters around how they can/should help to keep you on track. And, go after that goal.

But, here’s the flip side of the questions, “Should we share our goals with others?” and the arguments against doing this.

First of all, people can be very judgemental when it comes to your goals. They may not react the way you expect them to and your self-esteem may take a hit.
In the past, I’ve even had people try to talk me out of going after what I wanted to achieve.  That’s probably the point at which I stopped sharing my goals.

And, I have to make it clear that when people judge you, it has more to do with how they feel about themselves than how they feel about you.
When people judge others, they are defining themselves; they are not defining you.

Goal setting is best done in solitude, at least at the beginning.  Actualizing your goal and the things you want to achieve will be easier if you go it alone but after you gain some momentum and confidence in what you are going after, then it is ‘safer’ to talk about your goals with others.  There is less likelihood of you getting off track or throwing in the towel.

And, there’s another really compelling reason NOT to tell others what you want to achieve…

By communicating your goal to others, this tricks your brain into thinking you’ve already achieved it.  You are less likely then to put in the necessary work.  By telling others, it creates a premature sense of completion because you experience a sense of pride in sharing, however that pride will not motivate you at all or create any sort of forward momentum.

Instead, my tip would be to strive to impress YOURSELF first and your results will improve by leaps and bounds.  It’s not important what other people think of you, but it is very important what you think about yourself and how you are showing up for yourself.

Try to impress yourself first and foremost to gain confidence and momentum in moving forward toward your goals.

The other thing that can happen when we openly declare our goals to others is that the admiration we get from them gives us a dopamine rush.  Quite often, you get congratulated on your goals without having achieved them yet. This might feel great at the time but the less likely we will be in executing on the necessary actions to reach our future goals. 

Instead, my tip would be to share only the small wins along your path rather than the big picture.  Allow friends and family to celebrate your small successes and who knows, you might find just the right supporter or accountability partner to reach the final destination with.

A further argument for not divulging your goals to others is that situations may change.  Your plans may change.  Resources may change.  So many things could happen.  If you have a big goal ahead of you, you really need to be flexible. By keeping it to yourself, you allow for more flexibility, and you can stay nimble riding the punches along the way.  Big, complex goals are best kept a secret.

Personally, I only tell my husband about my goals.  Depending on the scope of your goals, sometimes it is necessary to.

As always with things of this nature, there’s a caveat.  We are all individuals; we are all different in so many ways.  If you already have a good system in place that is working for you, great, stick with it.  But, otherwise, I hope some of the points and tips presented today were helpful.

One thing is perfectly clear, and we can definitely agree on this 100% – goals are achieved by sticking to a process consistently.  The biggest and juiciest tip would be to work out your process first, then tell your friends about it.  That will set you up for the most success and best chances of reaching your desired outcome or goal.

A few closing thoughts on goals…

You know, setting goals allows you to paint a vision of what you want your future to be.  And, here’s a different way to look at goals – consider your goals to be visions and dreams with work clothes on (quote by Dave Ramsey).  It makes so much sense because you will have to put in the work to achieve your goals which stem from the dreams you have for your life and the vision you have created (yesterday’s episode on Creating Your Life Vision Episode 39).

And, do you remember the Episode 34 featured Robin Arzon – she said her goals and dreams for her life are so exciting and invigorating that they help her to hit the ground running early each morning providing her with energy, enthusiasm and purpose for the day ahead. 

I want that for you too!

“If you don’t get chills when you set your goals, you’re not setting big enough goals.” ~Bob Proctor

Set goals that are exciting and send chills up and down your spine, ones that energize you and fill you with anticipation as well as purpose each and every day.


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.

That’s my message for today, friends.

I would 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 and 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

P.S.  If you are interested in hearing more about going after your goals, becoming more consistent and confident in your efforts, here are 3 past episodes you might like to read here on the blog:

Episode #4 – “10 Ways to Stay Committed and Consistent”
Episode #9 – The Domino Effect
Episode #22 – 1% Improvement Mindset
 
 
 
 
 
 
 

Create Your Life Vision (Part 1)

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

In today’s episode of the Inspiration2grow podcast we are going to talk about taking a look at where you are in life currently and considering your life’s aspirations or values.  Everyone has different priorities as well as milestones which they want to achieve.  We refer to these goals as our ‘pillars of life’.

Pillars of life can be thought of as foundations that both guide us and provide stability while giving us balance at the same time. In today’s show, I hope to help you identify your pillars and gain clarity around what you really, truly want within each area.  That is the essential first part of creating your life vision.

Imagine you’re going to meet your friends at an amazing Hawaiian resort.  Sounds beautiful, right?

You land safely at the airport, grab your luggage and jump into a rental car.  Then you type in the address into the car’s GPS.
You know exactly where you are going, so getting there is easy.
However, if you didn’t know the address (or at least the name of the resort), it would be a completely different story, because there are a LOT of resorts in Hawaii that you could potentially end up at.

Well, it’s the very same thing when it comes to reaching your big, audacious goals and dreams.
You need to know WHERE you’re going if you ever want to end up there.

How?  By creating a life vision for everything you want to achieve.  This doesn’t have to be complicated…

In fact, I’ll help you get started today with Part 1 of how to create a life vision.

Once you have yours in place, success will come faster and easier for you.  Why?  Because “wrong turns” will be a thing of the past and your internal GPS will know exactly where to lead you even if the journey doesn’t go as planned.

So, let’s dive right into the practical part of creating your life vision…

The biggest thing that prevents people from taking action on their future dreams and goals is not having clarity around what that future actually looks like for them.  When you have extreme clarity, whatever fears, obstacles or distractions arise on the journey, it will be hard for you NOT to keep moving in the right, desired direction.  It is this CLARITY that will help your overcome fears and obstacles, be your guiding North Star and provide the necessary strength and conviction to stay the course.

Clarity itself is one of the most powerful tools you can use to accomplish the life you want, the goals you desire to reach and the big accomplishments you set your mind to.

Part 1 on this process is by no means complex or complicated but it does require some thought and deeper consideration.

This exercise can be done at the onset of a new year, or even every six months or perhaps quarterly just to assess whether you are on track or not.  Your course might need a few adjustments and that’s perfectly okay.  You will need to revisit and tweak accordingly.

So, I want you to imagine 5 tall, strong pillars holding up the roof of a building.  I came across the exact structure I always imagine when I do this exercise on a trip to Puerto Rico.  It was an open structure in the middle of a grassy area surrounded by tall palm trees, with the most beautiful marble inlay floor, no doors, no windows, no walls – just the white pillars and the roof.

In this exercise, each of these pillars are going to represent an important area of your life.  And to be clear, everybody can decide on the number of pillars they will have – some will outline 4, others perhaps 7, but there is not right or wrong number of pillars for your life vision.

Here are some common pillars people what to focus on:  love, happiness, health/wellness/exercise & nutrition fall into this category as well, wealth/financial, relationships, personal development, career/business, spiritual, charitable/volunteering and giving back pillars.

Time to time, you might need to shift your focus to some areas more than others to maintain balance, but essentially, all the categories or pillars you choose will receive the necessary attention and work they need to stay on course.

Which ones are yours?  Which ones do YOU want to improve on, set goals for, make huge achievements in?

I know one person who chooses 5 pillars:  financial, career/business, relationships, health/wellness and personal development.  For him, it is like 5 spokes of a wheel.  And he maintains that all 5 spokes need to be moving forward (meaning: being worked on and improved) for the wheel to keep turning and to prevent a bumpy ride.  If all of his 5 areas are balanced, then the ride is smooth.

Another person I know well has only 4 categories or pillars:  love, happiness, health and wealth.

So, as you see, this is very individual, and YOU, only you can decide on which areas are most important for your ‘ideal’ life and vision.  You are on a unique journey, so remember that your pillars might look totally different from those of a good friend.

In order to create your life vision, the intentions and goals you have for each area, I need you to picture or imagine your IDEAL life.  The key word here is ideal.  We are not making a 5-, 10- or 20-year plan with this exercise, we are zeroing in on one year and more specifically, one ideal year.

At this point it is time to become curious, deeply curious about what you want in each area and how you want things to be.  You are going to dig deep and be extremely detailed with each pillar.  Write down 3 – 5 bullet points or boxes to be checked off once accomplished for each pillar.  Get specific and curious in terms of how you’d like your ideal life to look in each pillar. 

Let’s look at a few examples to show you what I mean:

Some bullet points under the pillar of health might be –

1.       Limit alcohol intake
2.       Never sacrifice sleep
3.       Drink tons of water
4.       Avoid sugar
5.       Only eat when hungry

Bullet points under the pillar of wealth could be –

1.       Invest in the long term
2.       Have an emergency fund
3.       Live below your means for an extended period of time
4.       Start and set a budget

Bullet point ideas for the pillar of love are:

1.       Love unconditionally
2.       Practice gratitude daily
3.       Love yourself before loving someone else
4.       Spend plenty of time with close friends and family who lift you up
5.       Learn to forgive and accept forgiveness

Bullet points for the category of happiness could be:

1.       Exercise
2.       Never stop learning
3.       Have an open mind
4.       Complete fulfilling tasks
5.       Avoid all sources of negativity
6.       Choose progress over perfection
7.       Protect your mental health at all costs

Bullet points for the pillar personal development could be:

1.       Read non-fiction books
2.       Journal daily
3.       Begin breathwork as a form of meditation
4.       Try new things each day or week or month
5.       View failure as a learning experience not a setback
6.       Become strong from the inside out

Remember, don’t be vague when listing 3 – 5 bullet points under your pillars.  For example, if you want to drink lots of water, then get specific such as:  I will drink 4 full water bottles each day.  Or, if you intend on expanding yourself and your horizon through personal development, you might list “never stop learning’.  Well, that is not detailed enough to follow through on or even keep track of your progress.  You should be listing something like:  I intend on reading one new book on mindset or personal development each month.  See, that’s something you can keep record of. 

The points mentioned are mere examples to get your own creative juices flowing and to, perhaps, spark an idea of how you could level up your life.  You and I both know that there are endless ideas, but you have to choose what is right for you, aligned with your life’s vision and things that will light you up inside creating the best version of YOU.

There’s one pillar I believe EVERYONE should include, and that is the Fun/Enthusiasm pillar.  Life is too short to live a mundane, boring, unfulfilled life.  So, I strongly encourage you to add in this category to your life vision to increase the fun-factor, inject some adventure, ramp up the excitement levels and simply enjoy life to the fullest.

The pillars of our life’s vision help us to achieve balance by providing us with anchors to grasp on to when the waves of life rock our boat.  These pillars can and should be continuously developed and solidified.  A roof cannot be held up and supported properly if one pillar falls short or crumbles or isn’t as tall as the others.
Our goal is to create sturdy pillars and a solid foundation for our life’s vision.

As mentioned earlier, your pillars will evolve as your circumstances change and that’s okay. It may even take a lifetime to perfect your pillars, but the act of creating a path you deeply desire will give you the necessary clarity and confidence to keep moving forward and stay the course.

Just a few closing thoughts on your vision because, I bet many of you haven’t really taken the time to consider what your vision is or laid out a strategic plan of how to fulfill this vision.

Your vision of where or what you want to be is the greatest asset you have.  This vision I keep referring to is the ability to see your purpose, your dreams, your desire and your tomorrow.   And, I will leave your with two quotes:

“Vision with action makes a powerful reality.” ~Ron Kaufman

“Make your vision so clear that your fears become irrelevant.” ~Kerwin Rae

Keep in mind – this is only part 1 or 3 in the exercises of creating your life vision. By the end of the pillar exercise in Part 1 you should have complete clarity on what your ideal life vision looks like, with your chosen pillars including 3 – 5 detailed and very specific bullet points under each of these pillars.

Parts 2 and 3 will be coming to my podcast soon.

I would 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 and 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
 
 
 
 
 






Some Year-of-End Thoughts

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

In today’s episode of the Inspiration2grow podcast I am sharing some ‘end-of-year’ thoughts with you.

I like the idea of starting the new year with a different focus.  A year, 12 months, 52 weeks, 365 days – is enough time to make a lot of things happen.

But, while we can achieve a lot in a year’s time, we can still become frustrated if we’re not realistic.  Taking the time to think and ponder what you really want to do in the upcoming year will ensure you get a good start into 2023.

Let’s be honest… no one can make a significant impact by doing something for a week or even just a month.  Mastering skills, working on your character, personal development, growing your mindset, and building healthy relationships all take time.

If you are chasing your dreams, never quit too early.  Keep going and stay the course as I like to say.
 
So, here we are just a few days away from Christmas and the holiday season.  Another year is coming to an end.

For me, Christmas has always been the most wonderful time of the year.  My excitement and enthusiasm for Christmas dates back to my years of working in my parents’ retail store.  I asked to be scheduled to work on Christmas Eve when everyone else didn’t want to because people would come in scrambling to find that perfect gift at the very last minute.  If I was able to help them, they were delighted.  This lit me up so much.

On the flip side, I also loved shopping and experiencing the hustle and bustle.  There is something magical about the colourful decorations, streams of lights, beautiful trees, the smells of Christmas, candy canes and gingerbread – two of my all-time favourites.  Not to mention, family get-togethers, playing games and enjoying quality time with people near and dear to us.

But my husband and I have started living a calmer, more mindful life and I’ve been taking a very different approach to the holidays.  I focus more on small, intimate get-togethers with close friends.  Planning and creating adventure and experiences with loved ones is my priority over the material side of Christmas, the gift giving.

I believe that people will remember the time spent with them rather than the money spent on them in the long run.  So, it’s experiences over gifts from here on in.
Along the lines of being more mindful, I like to look ahead into the new year quickly approaching and do some planning. Maybe you could call it an assessment asking myself some questions, journalling about it and finally, committing to the ones I feel align with who I want to be in the new year.

I’m not talking about New Year’s resolutions because this ‘assessment’ could be done at any time during the year.  I’m referring to potential changes, habits and goals I want to be my absolute focus for the next 12 months.  I have 5 pillars:  health, fitness, career, creativity, charitable. 
  
So, I ask myself:

How do you want to improve your health and nutrition over the next 12 months?
What can you do or implement to increase your level of fitness?
How do you want to show up in your business and further your career?
How can you flex your creativity muscle?  Are there any new creative hobbies you want to try?
How can you be more charitable?  What organizations do you want to support and how?
 
If you’re listening to this episode in February or March, you could begin then.  There is no perfectly magical time to make changes in your life.

One thing I think people miss out on is BEING PRESENT.  This takes work and intention to always be present and live for the moment.  It took me years to work myself in a position to do this.  But now, I am fully present and focused on enjoying life. 

For the new year, I have suggested to my husband that we plan an event of sorts every 6 weeks to have something new, exciting and totally different to look forward to.  I wanted to inject some fun into our every day.  This might mean booking tickets to a symphony concert, going on a road trip for one day not knowing exactly where we are going to end up – like a mystery tour, trying a new sport like kite surfing.

Every year you have the chance to start with a clean slate.  You can hit the reset button and do things differently than in the past.  It doesn’t matter if you had a great year or a less-than-stellar year.

Celebrate.  Cry.  Laugh.  Enjoy.  Live fully.  Show up.  Be present.

But never forget that life moves forward.

-> What do you want to focus on in the new year? Or the next 12 months?
-> What do you want to do to improve your career, yourself and your relationships?
-> What will you do when things don’t go according to plan?  (Never think that everything will go well, as planned.  Be prepared for setbacks.)

For instance, I have focused on reading more over the past few years.  While I haven’t quite met my goal of reading one book (fiction or non-fiction) each week, I came pretty close.

Another focus of mine has been improving my nutrition and exercise routine.  I didn’t keep strict track of how many days I worked out or how many swim sessions I made it to, but I think my goal will be to get in at least 300+ workouts over the course of 12 months.

When I plan my year, I only focus on setting targets that I can directly influence.  I am never vague about my benchmarks.  So, you’ll never catch me saying things like, “I want to improve my fitness level by doing some strength training.”  That’s not specific enough and allows all kinds of room for non-execution and losing control over the situation due to external circumstances.

I choose to be detailed and maintain a certain amount of control.

So, instead I would lay out the plan by saying, “I will get in one hour of exercise each day, a swim session, a spinning class, a gym workout comprised of warm-up, 10 – 12 specific total body exercises, and cool down. And on my rest day, I will go for a one-hour hike.”  At the beginning of each week, I will plan in the exact workout for each day depending on my schedule.

While the time frame of 12 months allows us to make a lot of things happen, we tend to overestimate AND underestimate what we can achieve in a year.

In the fast-paced world we live in today, people want instant results and lack the patience as well as the necessary perseverance to stick with the plan over the long-term.

But, on the flip side, people also underestimate what they can achieve if they remain focused and make consistent efforts – big or small – toward their end goal every single day.
 
So, I want to encourage you to chase down your dreams and never quit too early.  Keep grinding away every day.  Be flexible and know when to pivot if your plan requires adjusting. 

Develop self-awareness which is a skill in and of itself.  Just know that life is full of paradoxes. 

There’s never one truth or ‘right’ path to follow.
The only path that’s right if YOUR path.

Let’s start thinking about the new year, full of possibilities and opportunities for you.  But don’t forget to be in the moment during the final days of this year.  Have a good time and enjoy the company of others.

And when January 1st rolls around… wake up, get to work on yourself and your goals and keeping looking forward.

I truly hope to have inspired you to grow.

Til next time,

Lisa xoxo
 

 

The Powerful Practice of Journalling

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

In today’s episode of the Inspiration2grow podcast I am talking about the habit that changes everything – journalling – and how to set a powerful intention for your day through the practice of journalling.

By putting pen to paper each day through a daily journalling practice you can truly revolutionize the way you think, the way you feel, you can increase your emotional awareness and it can help you be more self-aware in general.  It is an outlet for your thoughts and a means to keep track of experiences you may want to revisit later in life.

Journalling is the single most effective tool to bring about change in your life.  This practice helps keep your brain in tip-top shape.  It is shown to boost your memory as well as your mood.  Win – win if you ask me.

Statistics tell us that approximately half of us have written in a journal of some kind during our lives, and now about 1 out of 6 people are active journalers.
You might think I’m exaggerating, but until you try it, you won’t know the full power of journalling.  And trust me when I say, if there’s one new habit you’d like to incorporate into your daily schedule, why not consider journalling.

The great news is… it is completely free and there is absolutely no right or wrong way of doing it.  Journalling will make a huge impact on your life and it’s never too late to start.

Journalling needn’t be all too time-consuming either.  Simple aim for 2 – 5 minutes when you get started.  After a while, you might find such enjoyment in this practice that you lengthen your journalling sessions.

One more added bonus, people who journal report overall better mental wellness and wellbeing. So, it offers benefits when it comes to your mindset, managing your thoughts and becoming a more courageous, confident person.

Some objections I hear people say about journalling are:  I don’t really know when to find the time to journal  OR  I never know what to write about.

To those of you who think like this, I want to stress that if you have time to brush your teeth, you can also find the same amount of time to journal.  Regarding what to write about…

Here’s my tip:

SLOW DOWN to get to know yourself and understand yourself.  Ask yourself what it is that you truly want in life and attempt to establish a deeper connection with yourself.  Start to reframe your thoughts, overcome any toxic things or people in your life, then begin to live your life on the next level of YOU, whilst pursuing and chasing your dreams.  Remind yourself of the beliefs you have, the decisions you’ve made and the standards you have set for yourself. Use journalling as a way to reaffirm that you are indeed capable of achieving what you set your mind to.  Journalling can also be used as a means of tracking your wins, to encourage ourselves and self-validation showing ourselves that we are on the making massive progress.

Journalling needn’t be elaborate, nor pretty.  There is no one style to follow.  The best method is the one that works for you.

A few things worth noting about this practice:

-> Journalling improves learning and memory performance
-> It helps you set goals and achieve them.
-> It helps you manage stress and process emotions.
-> The likelihood of meeting your goals increases by 42% when you journal on it and write it down.
-> People who journal report that they stay more focused on goals because they write about them.
-> 77% say it helps them with self discovery.
-> Deeper self understanding and clarity result from journalling.
-> Journalling can also support creative inspiration.  Great ideas come through journalling.

Your values, beliefs, feelings about life, your thoughts, emotions, what you want out of life, who you are and what makes you you come through when you practice journalling.

It legitimately improves your life and boosts your confidence levels too.  You have better mindset management and the probability of reaching your intended goals is higher.  It deepens your gratitude and appreciation of life.  After journalling for a while, you can look back and see the growth and transformation you have undergone.

Let’s face it… our days can be quite hectic at times and humans crave entertainment in one form or another. 

But I want you to think of journalling as a blessing, a means to slow down and have time to think.  Allow your brain to wonder and give it the job of staring at the blank piece of paper.  Allow your thoughts to flow freely and write down whatever comes to mind.

There are many, many styles, or themes for journalling, so I will just outline a few of them and then tell you how I journal.  This might give you some inspiration to start with.

The first theme I really enjoy is called the “Brain Dump” or “Thought Downloads” method.  It’s journalling time when I let my brain write freely about something specific, for example, ideas for my business or podcast episodes, or what I want to write my book on, or how I want my days to look like in order to optimize my healthy habits and fitness routine.  A thought download might be, “I’m feeling overwhelmed about …” Give yourself a designated amount of time to write down everything pertaining to this feeling.  Be general or specific about these feelings.

You’ll be amazed how much it feels like a tremendous breath of fresh air when you are done. 

Journalling is like brushing your brain, cleansing it every day.  It can also be viewed as a way to warm your brain up for the day ahead OR cooling it down at night to prepare it for restful sleep.

Another type of journalling I engage in is: “Thought Reframing”  It’s a great mindset tool to use in order to flip the script on some not-so-helpful thoughts that are taking up too much space in your mind.

You could begin each day by asking yourself, “What is the thought that is bothering me today?  And, what’s a more helpful way of thinking about it?

Another journalling prompt along these lines could be, “What is the most toxic or cluttering thought that I have that’s blocking me from absolute joy and peace?  How do I reframe this?”

In keeping with the mindset theme, a further type of journalling is called the “Belief Exploration” where you write down answers to the following questions, “What is my current belief?” Followed by “What is the belief that I would like to have?  What do I want to believe I am capable of? How do I get myself to believe I am champion of…….. (fill in the blank)

As to my personal practice of journalling…

Well, I do it first thing in the morning in order to prep my mind for the day.

I ask and write about two key aspects of how I want the day to go.  The first question I journal about is:

“What are today’s top 3 tasks/priorities that will make me feel successful at the end of the day?”

These can be a combination of business-related tasks, fitness-oriented activities or things I want to prioritize for my health.  I take my time to outline them with specificity reminding myself why they are important and how I will feel about getting them done.

The next question is:  “How do I want to show up for myself today?”  With this journal prompt I try to outline my self-care items for the day.

If I have a bit more time and feel like I’m on a roll, I will list 3 things I am grateful for and why.  I also jot down my thoughts on how I will be 1% better over yesterday.

To get you started, I will give you a few questions to journal about:

1.        How do I feel about…  – myself, my body, my partner, my job, my health, etc.
2.       What do I need most today?
3.       What am I grateful for and why?  List 3 – 5 things and get as granular as you like.
4.       What has been my biggest achievement this week/month/year?
5.       What do I feel happy about today?
6.       What am I excited about today?
7.       What am I looking forward to?
8.       What changes do I need to feel healthier, happier and more fulfilled?
9.       What have I learned over the past week/month/year?
10.   My word for 2023 is… In your journalling explain why you chose this word, what it really means and how are you going to show up for this.

Remember that you are learning to have conversations with yourself through the practice of journalling.  You are also learning how to be a good friend to yourself.
 
So, grab a coffee or cup of tea and go deep within.  Get curious and enjoy the process of journalling.  The more you awaken your curiosity, the more you stay alive.  It can provide deep pleasure and opens doors if you allow it to.

I truly hope I have inspired you to take up journalling as a daily practice.

Til next time,

Lisa xoxo
 
 

10 Healthy Habits for this Holiday Season & into 2023

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

In today’s episode of the Inspiration2Grow podcast we are going to talk about 10 healthy habits to consider implementing now and continue with them into the new year, which is quickly approaching.  There is absolutely no need to wait until January 1 to start some minor or major ways to your lifestyle.

Now is the time to embrace a few healthy holiday habits to help you get through the weeks ahead feeling great and knowing that you are looking after yourself and your needs.

The holiday season is ‘the most wonderful time of the year’ (as the famous song goes), but it can also be tiring, cause stress and overindulgence if we allow it to.  Prepare yourself for all the upcoming get-togethers, parties and buffets by establishing some healthy, sustainable holiday habits today.

Let’s start the festive season off prioritizing our own health and well-being.  And, if you’re not sure how to achieve this…I’ve got you covered with the following ideas on healthy habits you could start implementing today.
 
10 Healthy Habits to Implement This Season & Carry into 2023

#1: Make Movement a Priority

This is the first thing that gets postponed or missed – your workout.  With so many social obligations, it seems okay to skip your daily commitment to moving your body.

However, this is what you really need the most during the holiday season.  Fresh air, movement in whatever form you choose, sweating it out, skating, skiing, walking outdoors or a good gym session or maybe it is just slipping away from the crowds and doing an at-home stretching and yoga workout.

It is crucial for your mental and physical well-being to make regular movement a non-negotiable during your day.  You’ll feel so much better equipped to tackle the stress, hustle and bustle that the holidays sometimes throw at us. 

Be smart and get in your exercise first thing in the morning, if at all possible.  Then after dinner, get out in the fresh air again with a little digestive walk around town to admire the lights and decorations.

Dust off those skates and take to the ice or dig out the skis and hit the slopes.  No matter what form of movement you choose, it will help you cope much better with all that is going on during the holidays.

Commit to movement and make it one of your priorities!

#2: Stay Hydrated

The festive season offers quite an array of seasonal beverages, everything from hot mulled wine to fancy cocktails to traditional eggnog to creamy hot chocolate.  There always seems to be plenty of choices.

But keep in mind that these types of drinks are rich in calories, filled with sugar and alcohol can leave you feeling drained and sluggish after a while.

It’s time to make some healthier choices and limit your not-so-healthy beverages.  In order to resist temptation, I like to prepare my own drinks and take them along in my own travel mugs.  I prefer to make up peppermint tea and flavoured water – to make this I add freshly cut up cucumber and lemon to create a refreshing mocktail.  You could experiment with the tastes you prefer by adding mint and strawberries for a slightly different taste.  The possibilities are endless here.

One tip I implement at times is to have one big glass of water right beside a glass of wine.  For every sip of wine, I take an even bigger sip of water.  As you might have heard in some previous podcast episodes, I have cut back on my alcohol consumption significantly and I feel amazing because of it.  So, I don’t think this season will see me indulging in glasses of wine or other fancy cocktails too much.

Make it your mission to consume adequate amounts of water. In order to ensure you are indeed drinking enough, I suggest chugging a full glass of water before each meal. 

#3:  Get Enough Sleep – Seriously

We all know that the holiday season is quite exhausting for a myriad of reasons.  Our routines are different, our days are longer than usual, our minds are racing with all the things we have to do, even our nervous systems are on high alert.  So, getting a peaceful night’s rest can be quite difficult.

But now more than ever – getting adequate sleep is essential – for your energy levels, your mood and overall good feeling during these times.  Nobody wants to be irritable or over-tired when guests arrive.

Try to plan in a solid night’s sleep of at least 7 hours to ensure you feel well-rested and ready to take on whatever the holiday season brings.  You could even plan in the odd afternoon nap or two regardless whether you are a regular napper or not.  It might help rejuvenate you.

#4: Know Your Limits, Stay Within Them – Financially

If there’s one aspect that can quickly spiral out of control during the festive season, it’s your budget.

Splurging on gifts, spontaneous clothing purchases for those special occasions, extravagant food and drink at restaurants and for parties you throw can add up.  You might not notice it at the time but when your credit card statement arrives the following month, regrets could surface, and it’s too late to undo the damage then.

Set a strict budget and continuously monitor your spending.  This will help keep you on track and decrease stress as well as regret in January.
 
#5:  Begin a Journalling Practice

Journalling is a way to express yourself and your feelings to no one else but yourself.  It is a safe practice to let go of any long-harboured thoughts that are weighing down a bit heavily on you and your heart.

It is also a creative outlet for reflection on memories or losses of loved ones. Since the holiday season tends to evoke lots of emotions within us, keeping a journal can help you deal with some of the feelings that are rising to the surface.

The practice of journalling can be very beneficial in becoming clear on how you want to show up and how you want to navigate some tricky situations.

Start each day (and if time permits – end each day) with a few minutes of journalling.  Set an intention for the day in terms of how you would like to show up with and toward the people in your life, family, relatives and friends.  This simple habit could bring more joy and mindfulness to the holiday season within you.

#6: Do a Social Media Detox

For me, there’s nothing worse than sitting around a dinner table with friends and family only to see phones everywhere.  Not to mention, people using them to scroll or check their notifications when you are trying to have a meaningful conversation with them.

Be fully present for those near and dear to you this season by putting your phone away, out of reach for longer stretches of time.

Focus on people and make an earnst attempt to truly listen to them.  The greatest gift you can give another human is to listen wholeheartedly to what they are saying, not with the intent of chiming in but with the sole intent of listening to them.

While it is fun and exciting to check on what others are doing via social media, be thoughtful about how and when you’re using your phone.

Try to curb your usage to a minimum and show your loved ones that they matter to you.

#7: Say ‘No, Thanks’ to the Second Serving of Food

Undoubtedly, one of the biggest challenges we have during the holiday season is overeating and overindulging in all the tasty treats that are on offer.  The temptation is real.

Most family functions, get-togethers, work and social events are centered around food and drink.  It is really difficult and for many of us, tricky to navigate, the sheer abundance of dishes, desserts and holiday cheer cocktails.  Keeping everything in moderation takes an immense amount of willpower.

So, to help curb your cravings and stay mindful of how much you are consuming you could implement the following strategies:

-> Drink lots of water – before the appetizers come out, prior to starting the main meal, before dessert is served.  Consuming water will make you feel more satisfied and full.
-> Don’t load up your plate full of everything on offer.  Try to just take small samples of all the things you’d like to eat.  That way you don’t have the feeling you are depriving yourself of the things you love, and you’ll considerably cut down on calories too.
-> Load up on the veggie dishes, Make sure your plate is mostly vegetables as opposed to stuffing and sweet side dishes.
-> Politely decline a second serving of food.  No one will be offended or upset if you say ‘no, thanks’.  Challenge yourself to no seconds whatsoever, and that’s applies to the desserts and cookies as well. Stay true to yourself and your healthy eating lifestyle. 

Become super intentional and mindful of what you are eating and how much food is on your plate.

You don’t have to be over-the-top strict or hard on yourself, but if you keep telling yourself ‘everything in moderation and no second helpings’ you will be able to stay on point this season and not be filled with regret due to your overindulgence after the meal.

#8:  Don’t Neglect Self-care

In Episode 30 I talked about self-care as an absolute necessity.  And, there’s no better time to start making time for some much-needed self-care than the holidays. 

While it might seem honourable to make everyone’s holiday season wonderful, memorable and outright awesome, it will likely come at the expense of your own needs.

Decide how you are going to intentionally carve out some time for yourself and do whatever makes you happy during this me time.  This is your reminder to slow down and relax in order to feel refreshed and energized again.

What this looks like is different for everybody.  Some quiet time reading, or enjoying a long bath with candles, going on a walk alone, or taking a quick nap are all ways to unplug – even just for a few minutes.

Find ways that bring you joy and will restore your energy as well as preserve your sanity.  It’s important because we all know – you can’t pour from an empty cup.

#9:  Get Comfortable with Saying “No” When Necessary!

Although I often categorize this habit as an act of self-care to be practiced year-round, this warrants mention as a point on its own for the holiday season.  Just remember, it is healthy to set limits on what you are willing to do and what you are not willing and available to do. 

Sometimes you feel pulled in all directions and it’s easy to become completely exhausted and feel overextended. 

If you fear this could happen (again) this season, aim to simplify things.  Don’t feel bad about having to decline invitations.  With a polite and respectful response, friends and family will understand.

There is no badge of honour for doing far too much and reaching your breaking point.

Be honest with yourself and avoid stressful, exhausting situations by simply saying “no” this year. You owe it to yourself.

#10:  Keep Track by Using a Planner or Calendar

This is fairly self explanatory.  For some, December can become a crazy busy month with a full schedule of parties, gatherings, events, etc.  If there was ever a time to start a planner, it’s likely now.  You wouldn’t want to miss or forget an important get-together and let’s face it, with your minds racing 100 miles a minute with preparations, it is easy to lose track of where you need to be and what you need to bring along.

Keeping track of all obligations as well as the critical details pertaining to these events in one place and referring to it daily, can be very helpful and will set your mind at ease.  It will definitely relieve a bit of the stress by knowing you are on top of everything for you and your family.

So, there you have it.
 
I’d love to know which of these healthy habits you will start implementing today?  Leave a comment and let me know.

If you haven’t heard it yet today, let me be the first to tell you…
You are awesome! And I believe you in fully.  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,
Xoxo Lisa
 

7 Limiting Beliefs About Losing Weight

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

In today’s episode of the Inspiration2Grow podcast we are debunking 7 limiting beliefs surrounding weight loss and fitness routines. 

As a mindset coach, I’m all about shifting those fixed, negative beliefs that are getting in our way and hindering us from making progress and being success.  In this episode we are going to take a look at some common beliefs holding people back from losing the weight they desire to and flipping the script or reframing the things we tell ourselves.  It’s a good one, so stay tuned.

I think we can all agree that losing weight is not strictly a physical endeavor.  Our mindset plays a very important role in whether our efforts are successful or fail leading us to quit and give up once again on our mission to slim down, shed a few extra pounds.

Weight loss can essentially be boiled down to a simple mathematical calculation -> calories in must be less than calories out.  Meaning you have to burn off more calories than you are consuming.  Easy, right?

Not when your mind gets involved because there are so many “stumbling blocks”, excuses and limiting beliefs about your body and ability that could get in your way of success and hold you back from reaching your goal weight.

Today, we are going to explore 7 very common limiting beliefs that play havoc with our attempts to shed those unwanted pounds and keep them off for good:


1.       “I can’t do it.”

This is the #1 limiting belief in many things we try to do, so it’s no wonder that it rears its ugly head here too.

Former unsuccessful attempts at losing weight will foster a strong belief within you that you can’t do it.  Perhaps you think you are only capable of losing just so much and not more, or you might believe that you can’t lose weight at all.  In any case, this kind of thinking will override your desire to eat healthy and exercise.  It will seem like an uphill battle that you have no way of winning.  Then, if little to no progress is noticed, this will confirm your belief of “I can’t do this.”

Action to take if this sounds like you:

-> Remind yourself that you are capable of doing anything IF you simply take the proper action steps.
-> Tell yourself that you are not alone and millions of people have already done what you want to do, so if they can do it, SO CAN YOU.

2.       “I’m not good enough.  I don’t deserve it.”

Suffering from low levels of self-esteem and self-confidence can leave you feeling like a failure, even after trying hard to move the needle forward in your weight loss efforts.

I’ve heard this from so many women and it just breaks my heart.  Why on earth wouldn’t you deserve to feel vibrant, energized, slender, sexy & feminine, happy & healthy in your own body?

-> Remind yourself DAILY that you deserve to live a very happy, vibrant life.  One that is filled with happiness and positive energy.  Repeat this to yourself day-in-day-out.  Because it’s true.

-> Tell yourself the actions you take today, regardless of how small or insignificant they may seem at the time, will benefit you tenfold in the future.

-> Show up for yourself every day of each week of each month of each year.  You are worth it.  Start believing in yourself and stop looking for outside validation.  Show yourself some true self-love by taking the necessary action steps toward your goals.

3.       “It’s no use; it’s hopeless.  This is just the way I am.”

It’s quite easy to feel like everything is working against you, regardless of how hard you put in the effort.  You feel like the entire universe has conspired against you and you are destined to stay the way you are.  It all seems quite hopeless. So, the pity party begins.

The truth is, you are stuck and will remain this way if you don’t take charge.  You may even feel stuck in other areas of your life as well even though you don’t have any logical evidence to support such a belief.  Constantly stuck, no forward propulsion in life, no improvement, no momentum, no moving the needle toward a favourable outcome – stuck, stuck, stuck is how you feel.

-> Remind yourself that YOU are the only one responsible for your life, your choices, your attitude, your decisions, your responses.  Side note ->  a great episode to listen to is #28 which is all about excuses and complaining.  It might help you with this limiting belief.

-> Decide to take back your power and take action.  Start today, start with small action steps, start ‘messy’, just start.  With every small action step you take, your self-esteem and confidence will grow.  That alone will ignite a spark and soon momentum will take over.

4.       “I was born this way. My family has always been on the heavy side.”

I think far too many people buy into this idea and then adopt it as their belief.  Just because other family members are overweight, does not mean you are destined to be as well.  The problem is that if you believe my family is overweight, so my genes dictate that I will also be that way – you have given up on yourself from the get-go.  You fall back on the “I can’t” mentality and you won’t feel capable or strong enough to even try.

-> Remind yourself that even overweight families have members that do not struggle with their weight.  Look around and find those examples.  Use them as fuel for your mission of losing weight.

-> Tell yourself frequently that HABITS are passed down through generations.  Bad nutrition habits and poor habits regarding exercise and working out contribute far more to people’s overweight problems than genes do.  Just know -> your genes are not working against you.  Your bad habits are.  So, change your habits to change your body size and weight!

5.       “No matter what I do…”

Have you ever thought:  I’ve tried everything, done everything in my power, but no matter what I do, I still can’t shed those unwanted pounds?  Allowing yourself this negative attitude is essentially giving up on yourself before even giving yourself a chance to succeed.

We need to flip the script, create a new anthem that you repeatedly say to yourself.  It could go something like this:

-> “I choose to be successful at everything I do from now on.”  Very simple, yet mighty powerful.  But you might not be convinced or really believe it wholeheartedly at first.  Just keep it up and over time you will definitely see proof with your own eyes.

-> Here’s a great tip, one that I talk about regularly in my podcasts – celebrate your wins, daily.  So, I want you to turn each day into a success.  At the end of the day, say to yourself, “Wow, look at what I did for my health today.  I ate healthier today than yesterday.  That’s a win for me!”  or “Wow, I made it to the gym and did a workout today.  I did it.  That’s success.” 

Essentially, we are altering the way we view success and also failure. Concentrate on the small steps you’ve taken and the small daily wins you’ve achieved rather than what you ‘think’ is working against you.

 
6.       “It’s too hard.”

Another limiting belief that comes up in many situations, it’s by no means exclusive to weight loss.  The truth is…changing your lifestyle habits in order to lose weight WILL NOT BE EASY.  Come to terms with that.  In fact, change of any kind is often difficult for most of us especially when this change is so strongly attached to habits that we have been practicing for a long time now.

The problem is that people get started on their weight loss program with good intentions and some motivation, but soon realize how hard it can be to make the necessary changes that will move the needle and facilitate noticeable success.  We begin to doubt our ability in ourselves. We ask ourselves whether we can keep going and stick with the plan.  Things start to crumble in your mind.  Excuses may start sneaking up in your thoughts.

-> Switch this limiting belief from “it’s just too difficult for me” to ->  “So what if it’s hard?  I can do hard things.  I’m going to keep going anyway.  I’m going to do my best and, even if I stumble along the way, I will still be making progress.”

This is the greatest example of switching from a fixed mindset to a growth mindset. 
 
7.       “I feel vulnerable.”

If you are overweight, you have to understand that it is not JUST because of your eating habits.  Most likely, there are some emotional fears or traumas causing you to gain weight as a sort of defense mechanism. When you start to lose weight, feelings of vulnerability might surface.  You feel exposed in some way.  Your extra pounds were protecting you. 

-> Remind yourself that extra weight does absolutely nothing to protect you.  Quite the opposite…it makes your life much more difficult in all three areas – emotionally, physically and mentally.

-> Be open and willing to rediscover your strength, that you didn’t even know you had.  Be willing to let go of the weight that is weighing you down both mentally and physically.
 
So, that’s a wrap for today’s show. 

I hope that I have inspired you to grow.

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

You are the most amazing human, and your potential is limitless.  I believe in you 100%. Now, go out there and show the world what you are truly made of.
Til next time,

Xoxo Lisa
 

Ditch the Excuses and Complaining in Your Life

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

In today’s episode of the Inspiration2Grow podcast we are exploring ways to stop the most important thing that is likely holding you back – the excuses and complaints your mind thinks up.

Hey, everyone, welcome back to the show.  How are you doing today?  We are well into what some people think of as the busiest time of the year.  For many it is stressful, but I prefer to look at December as a reflective month.  It’s the time when I look back on the past 11 months and reflect on all that I have accomplished and perhaps some goals I haven’t achieved YET.

So, let me give you a moment to reflect on 2022…  What have you done/accomplished/achieved over the course of the 11+ months with your life?

Has it been a beautifully transformative year for you?

Has it presented challenges you have overcome?

Have you made the most of this one precious life you are living?

If you feel like you have fallen short of the mark or short of your expectations for 2022, what happens then?  Do you make excuses, or do you start complaining about your situation? 

I have a hunch the answer is yes for most people.  You see, our brains LOVE to complain and come up with excuses as to why we can’t do things we want to.
Complaining is a huge problem for us.  And, the fact that our brains love to constantly complain doesn’t help the situation for us at all.  Have you ever observed or taken note of how often you complain about things that take place in your everyday life?  I bet you haven’t.
 
Today I am challenging you to take what I have to say to heart and consider flipping the script on your complaining.

Let me first explain how this complaining habit plays our in our heads.  Your brain is always looking for problems because it is a problem solver.  That means, your brain is constantly looking for something to complain about.  We follow our brain’s lead and look at all the things that are going wrong – this is neither useful in the giving circumstance nor a pleasant mindset to have.

So, the first thing we have to do is become really intentional about how you look at things which are going right in your life instead of dwelling or wasting time thinking about all the things that are going wrong.  Trust me, you will immediately feel so much better.  This could also propel you forward to take more action on the things that are going well.

If you tend to complain about everything, that’s when you feel terribly stuck.  That’s when you feel like there is no forward momentum, no moving the needle forward. 

-> You’re not taking the action you know you should or that you want to.
-> You’re not getting up early to get a head start on your day.
-> You’re not eating the right foods that fuel your body and give you the necessary energy.
-> You’re not exercising or finding time for physical activity.
-> You’re not building health relationships the way you intend to.
-> You’re not managing your finances like you know you should be.
-> You’re not showing up as your best possible self to the world around you.
-> YOU ARE STUCK because of your complaining.

Remember, your life is created by the decisions you make on a daily basis.  You truly CAN take control of your life if you simply accept this fact:    EVENT  +  RESPONSE  =  OUTCOME.  It’s as simple as that!

Complaining is normal and we all catch ourselves doing it.  I could find a myriad of things to complain about in my life, but I have made a conscious decision not to.  Instead, I focus on all the good things.  Let me give you some examples:

~ I used to complain about all the pain I was in and that my body just wouldn’t and couldn’t do all the things I wanted from it.  Now, ->  I am grateful that my body carries me through my swim and gym workouts. 

~ I used to complain about how much work I had.  Now, ->  I flip the script and say to myself, “Wow, it’s amazing that you are able to help so many people.  You are able to impact so many lives with your work.”

There’s nothing wrong with us if/when we complain.  It is all part of the human experience.  However, I challenge you to create a slightly better mindset and set of thoughts when you feel a complaint arising in your head.

If we want to improve our lives, we need to get stronger.  If we want to improve ourselves, then we have to start paying attention to our complaining habits – whether they are loud or quiet whispers in our heads.

Pay attention to the complaints.  Start becoming curious about them.  Notice when you voice a complaint and just stop it.  Be aware of this habit and shut it down before you say it next time.

You can train your brain to focus on things within your control each day.  Remain steadfast and focused and aware.  Take it hour-by-hour or day-by-day.  Slowly but surely retrain your brain to stop thinking of all the things that might happen or go wrong.

Switch your thinking to situations you have control over.  Focus on:  things you love doing, things that are going well for you right now, your goals, something you can take action on today, focus on the small wins you have experienced lately.

Food for thought here…

Why complain, when you have the ability to choose?  Living life effectively and on your terms involves personal responsibility.  YOU are responsible for YOU, your choices AND your responses to situations.

So, as of today, right now, immediately, stop the complaining!  Take charge of your thoughts and accept responsibility for your situation.  Only you can alter it. 
I really want you to understand that you may not be able to change the EVENTS in your life, however, you can change your response.  That it something you have control over.

And, remember, it’s not the event itself that controls you, it’s your response to the circumstance.  It’s your choice how you respond to the event.

It’s December and we are undoubtedly going to be around family over the holidays.  This could potentially present some situations where family or friends begin complaining about something.  There seems to be a lot of criticize, tear apart and complain about in the world around us currently.  But here’s the thing, YOU can choose to take part in this conversation OR you can remove yourself from the situation OR you can choose to put a positive spin on the conversation by offering a more pleasant, positive outlook.  Do not let yourself get involved and invested in negative talk.  It’s not useful or helpful for anybody to complain about situations, events, things out of their control.  Be the change that needs to happen and feel darn good about it!

Let’s move on to the sneaky excuses your brain offers you that potentially hold you back from taking action on your goals.

·         I’m too old to do this.
·         I’m too tired, maybe later. 
·         I’m not good enough.
·         I don’t know how.
·         And so on…

Our wonderful brains make up all kinds of excuses on repeat that we are in some ways immune to them.  They are often so subtle, yet they hold us back – this is why we feel so stuck.

The truth is… deep down inside most of us know that we CAN do the thing (whatever that looks like for you – fitness, work or relationship-related goals).  The truth is, we know IF we have 100% and put in 100% effort, in return, we would get 100% back.  And, deep down, most of us know the BIGGEST think keeping us from our goals are the absolute BS excuses our brain comes up with.

It’s time, high time in fact, to take charge and reclaim your power within.

No one is actually making you do anything that you don’t want to do.

You have to realize or become aware that’s a choice you are making OR a story you are choosing to believe.

Excuses such as: having no time, no motivation, no energy, no strategy of how to move forward, or my children keep me too busy, etc.

I’m sure you know exactly what I’m talking about because it happens to ALL of us.  But, we have to be bigger than our excuses.  Don’t allow them to rule you and your decision making.

I’ll give you a real example from my life and this just happened yesterday by the way…

I was ready to leave the house for my lane swimming session.  My husband and I usually go 5 – 6 times a week.  But yesterday I was going alone because my husband was busy.  So, I got ready as usual, put my backpack full of swim equipment into the car and started to back out of the driveway.  Suddenly, excuses started to fill my mind.  Thoughts such as:  stay home with your sick dog (Charlotte was sick, yes, but well enough for me to leave her for one hour), you’re feeling good so no need for swim training today, take a day off – is what my mind was saying.  After shaking off those two excuses, I kept driving.

At the next stop lights, my mind was telling me to turn around and head back home because of so many reasons and ultimately trying to talk me out of going to my swim session.  I continued.  YOU have to be bigger and better than your own excuses! We are faced with these mental challenges every day.

So, I arrived at the pool, got my favourite lane, started to swim and then my mind was telling me to quit after 30 minutes saying, “You’ve done enough for today.”  “Don’t overdo it.”  But, I kept pushing myself. Pushing those sneaky thoughts and excuses away.  Focusing on the activity itself.  Staying true to my goal.  Not letting myself be talked out of finishing my swim session. IF YOU don’t push yourself, no one else will.

In the end, it was the most amazing swim training I have ever had.  I set my personal best in the pool yesterday.  I had never been able to swim more than 1.5 km in an hour.  But yesterday I managed to swim 75 lengths for a total of 1,875 meters.  I was thrilled with my accomplishment. 

“Hold yourself responsible for a higher standard than anyone else expects of you.  Never allow excuses keep you from reaching this high standard.  Always be bigger than your excuses.”

What excuses are holding you back?  Flip the script and ask yourself, “What can I do to improve?”

Well, let’s just take a good, hard look at the situation…

* No one forces you to drink too much coffee, wine or consume too much sugar.  Start by cutting out that extra cup of java or wine this season.  Cut back on the sugar and perhaps replace it with something healthier.  Take small steps at first and love yourself for doing it.

* Your lack of exercise begins with YOU and nobody else.  Start by taking a simple walk around the neighbour each day and build on that beneficial habit.

* Skipping means and choosing snacks you know you shouldn’t be eating, is your decision.  Take responsibility for your actions and choices, today.  It really doesn’t take much effort to prepare ‘easy-to-take-along’ snacks which are nutritional.  Start by cutting up an apple and adding a few almonds as a snack or pack a hard-boiled egg with a few cherry tomatoes to munch on when your feel hungry.  Put in the effort instead of making excuses!

* Not drinking enough water is nobody else’s fault.  I hate to say it like this, but it’s true.  Start the day by filling a few glasses or water bottles and set them or take them with you for easy access.  Always try to take 10 big gulps from your glass instead of gently sipping.  I like to add cut up cucumber and a bit of lemon to my water for a refreshing taste.

* Poor time management often comes when people spend/waste too much time scrolling on your phone taking a look at everyone else’s life or consuming too much TV.

* Blaming others for the situation you find yourself in is NOT taking responsibility for your life.

The time has come to take a good hard look at yourself and stop blaming, complaining and making excuses about why you can’t get ahead, move forward, reach your goals, improve yourself, show up for yourself.  Be honest about what you need to take responsibility for!  Nobody can change that except YOU and you have to OWN it.

Then it’s time to get excited.  Once you choose to improve and accept the responsibility of your life as your own, you can make a conscious decision to change things and move forward toward the results you want.

Make it your rule or mission from now on:

No more blaming.
No more excuses.
No more complaining.

Your new mantra is:  “I take 100% responsibility for my life.  Where I find myself now is due to my choices, and mine alone.  But, where I will be in the future is also up to me and my choices as well.”

Ultimately, it’s up to you to fix you!

And, that’s a wrap for today, friends.

In case you haven’t heard it yet today, let me be the first to tell you…
You’re amazing; you’re beautiful and capable.  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,
Xoxo Lisa




 




Crush Your Comfort Zone with a Misogi Challenge

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

In today’s episode of the Inspiration2Grow podcast, I would like to introduce you to the concept of the Misogi challenge Itzler style.

But first, let me ask you a question…

What’s one thing you did in 2022 that was memorable, life-changing perhaps and took you far out of your comfort zone?

Some of you may know Jesse Itzler and some may not.  I have been following him on IG now for a few years and this guy does some amazing things.  He is a prime example of living life to the fullest.  He lives and breathes wellness practices such as:  fruit til noon, sauna sessions followed by cold plunging, Wim Hof breathing, extreme athletic pursuits involving biking, running, and swimming.

Jesse also happens to be Sara Blakley’s husband.  But he doesn’t stand in the shadow of his ultra-successful wife.  He is a serial entrepreneur, highly sought-after speaker, former rapper, author of several books, coach and calendar creator.  You name it, Jesse has undoubtedly done it.

His resume of accomplishments is quite impressive and his vibrant personality is so infectious.  I think the two words – limitless & unstoppable – best describe Jesse’s attitude toward goals, both of a personal and professional nature.

So, I like to see what he is up to on IG from time to time.  A while back, I noticed he was talking about a thing called “the Misogi Challenge”.  I had never heard of this before so I started to look into it.  However, in fine Jesse-style, he adapted the original Japanese version to reflect a personal goal or challenge.

Basically, it goes like this…

If you commit to the Misogi challenge, you choose ONE big event or goal that you would like to achieve in the year.  And, by big, I really mean a big, audacious goal.  Jesse’s version is designed to help us uncover what we’re capable of as individuals and to tap into possibilities we don’t see in the moment.  Once we complete the challenge, it’s a reminder that we are stronger than we believe and that more is possible that we can imagine.

Jesse talks about the challenge as, “The notion around the misogi is you do something so hard one time a year that it has an impact the other 364 days of the year. Put one big thing on the calendar that scares you, that you never thought you could do, and go out and do it.”

In other words, once a year, do something memorable.  Create your own milestone events!

If you do some research on the concept of misogi, you’ll find out that it began as a yearly Japanese purification process for body and mind. However, Jess Itzler’s version is slightly different.  It’s not connected to a spiritual experience. 

Essentially, the Misogi challenge is meant for us to experience life-changing events that provide us with memories and meaning in our lives.  Something to look back on and remember. 

Another concept Jesse talks frequently talks about is the fact that ‘tomorrow’ is not promised.  So, instead of planning out lives 5, 10 or 20 years out from now, we should adopt the mentality that life is short and valuable.  It needs to be lived to the fullest now, not in 10 years down the road.

Personally, I haven’t nailed down my Misogi for 2023 yet, but I have some ideas for sure.  I hope you consider doing the Misogi challenge for yourself and I would like to give you some helpful tips on how to make your decision…

1.        Misogi should push your personal limits.  Your own Misogi goal should be designed for a 50/50 chance of success.  That means it shouldn’t be too easy!  There needs to be a sense of adventure and risk involved.  Keep in mind – you may not succeed.  The whole premise is to stretch yourself to tap into something you didn’t know you were even capable of.

2.       Misogi should scare you a bit.  Your misogi goal should create fear and discomfort for you, and it should rattle your nerves a bit.  A slight feeling of unease and anxiety needs to be present, otherwise you aren’t truly pushing your limits.

3.       Misogi is for YOU, not anyone else. The idea here is to learn something about yourself and your limits. That means it is your challenge, and the experience is very private regardless whether you do it alone or within a group setting.

The Takeaway –

Think back over your past 5 – 10 years.  What memories can you associate with specific years?  Were there moments when you pushed your limits?  Stretching yourself and allowing yourself to be uncomfortable is a great way to grow as a person.  Consider ONE thing you could do in the coming new year that would make it memorable.  Learn a new language, run a marathon, climb a mountain, write a book, start a business… Whatever it is that you choose, get ultra-focused on the goal and start planning the steps to completion. 

Take the risk and crush your comfort zone in 2023.

Thanks for listening and I hope to have inspired you to grow.

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

You are an amazing human being with so much potential.  I believe in you.  Now, go out there and show the world what you are made of.

Til next time,
 
Xoxo Lisa
 
 
 
 

Mindset of Sprinkles’ Founder Candace Nelson

by Lisa OberbichlerConfidence, Goals, Habits, MindsetPosted on No Comments

In today’s episode of the Inspiration2Grow podcast, you’re in for a real treat. Pun intended and you’ll discover why shortly.

I love following and diving into the success stories of remarkable women, who have achieved paramount success in business, life and the field of sports because there are many lessons to be learned from these women. And, something they all have in common and share openly in interviews they give is – mindset.  They wouldn’t be where they are today without a solid mindset that helped them through many tough situations, challenging decisions they had to make, setbacks they experienced, the nay-sayers, their failures along the road, their own self-doubt and self-sabotage.  They all attribute their success to a rock solid mindset that was developed over time.

In previous episodes, I featured the mindset of billionaire and founder of Spanx, Sara Blakley.  This was episode #12 by the way.  She was brought up to have a different view of failure, which helped her immensely in her early years of creating the brand of flattering undergarments for women that we all know and adore, Spanx. 

The other sports icon I have talked about was Serena Williams in episode #8.  This tennis legend had to adopt a “think bigger” attitude to overcome a hurdle in her career.  She was and still is a great example of how to stand tall and show up for yourself as the winner you want to be.

Be sure to check out these two episodes for lots of tangible mindset hacks that you too can implement for more personal growth.

BUT, today we are talking about the female founder of a business everyone thought was completely insane. This amazing woman is Candace Nelson – whose journey into entrepreneurship is an interesting one to say the least. It took an enormous amount of courage and conviction to follow her dream of opening the world’s first ever cupcake bakery in SoCal during the height of the low carb craze. 

Just imagine the journey of going from an investment banker in California to attending pastry school.  It was a complete 180-degree pivot in careers, but this passion and purpose-led woman wanted to fuel her soul by making something tangible people would enjoy.  She soon discovered that cupcakes needed a makeover and she decided that she was the one who was going to do it. 

After many months of developing her recipes, creating her brand, and amassing a social media following, she opened the first ever only cupcake bakery in California.  The success came quickly once word got out about how upscale, aspirational, and unique her cupcakes were. Candace knew she was on to something big when Tyra Banks ordered her signature cupcakes for her birthday bash and when she was invited to appear on the Oprah Winfrey show.

The rest is history for this Netflix star (Sugar Rush and Food Network’s judge on Cupcake Wars are two of the shows she starred in), serial entrepreneur and serial author, who has two books under her belt – the first one entitled “The Sprinkles Baking Book” including 100 cupcake recipes, and the other one entitled “Sweet Success”- a simple recipe to turn your passion into profit. With this book, Candace wants to inspire people to become entrepreneurs while demystifying entrepreneurship and offering a proven roadmap for budding entrepreneurs.

Her and her husband, who both put their hearts and souls into their bakery business “Sprinkles”, went on to scale to 11 locations across the United States.  It was a tough go at first with countless gruelling, exhausting days, sleeping on the bakery floors at night, but she always makes a point of saying that her business was founded with a strong sense of purpose and joy.

If you’ve ever heard Candace Nelson speak about her personal growth, you already know that she is a very charismatic person.  She is open and honest about her journey and offers some refreshingly new takes on the mindset you need to have in order to grow as a person – both in life and business.

In fact, she claims her secret ingredient to the success she has experienced thus far is MINDSET.

So, let’s sprinkle in some of her secret ingredient mindset tips into today’s episode…

1.)    Your mindset muscle can and should be exercised daily.  We are constantly feeding ourselves thoughts which in turn become our reality.  Negative thoughts weigh you down and throughout the course of the day, most people have too many negative thoughts.  So, we have to work on flexing and developing our mindset muscles to shift from negative to positive.  You hear me say all the time – flip the script.  Go from… I can’t -> I will give it my best shot.

2.)    Start thinking in terms of “What if….?” Release yourself from the role you think you should be filling and instead, view the world from a perspective of “What might be…?” and “What if…?” Believe in yourself and your potential more and try new things.  Take chances and make use of opportunities that come your way.

3.)    Craft your identity by pursuing many things.  Be open and willing to pivot and reinvent yourself at any point in life. Don’t remain stuck in one place and wondering what could have been or regretting not taking the chance.

4.)    Have a vision of where you’re going, BUT be nimble with the plan.  It is imperative to keep your focus and not to take your eye off the ball.  Eliminate distractions and don’t fall victim to ‘shiny object syndrome’.

5.)    Bet on your dreams. This one is pretty self explanatory.  Bet on yourself and go after your dreams, because no one else is going to do it for you.  You can’t outsource it, you can’t delegate it, you can’t hire anyone to do this for you. 

6.)    Think of yourself as a multi-faceted person (because you are) and remind yourself constantly, that – I am going to show up in the world the way I want to. Explore all the avenues you would like to go down. 

7.)    Inject joy, fun, surprise and meaning into the everyday.  Look inward and ask yourself what truly lights you up.  Be fuelled by passion and enjoyment – every day of your life.

8.)    Have a cheerleader by your side.  Candace had her husband, who told her that he believed wholeheartedly in her dream of opening a cupcake bakery even though people close to her as well as potential investors told her “This will never work.”  Find that special person who will say support your dreams with these simple words, “I believe in you.”

9.)    Don’t care what anyone else thinks about you or your decisions.  Listen to your gut and release yourself from the opinions of others.

10.) Learn to get back up when there are setbacks.  Dust yourself off and continue moving forward. This is an important part of the mindset piece – becoming resilient and confronting fear of failure.

11.) Don’t fall victim to imposter syndrome.  If you feel like a fraud or that you don’t belong ‘in the room’, this is what people refer to as ‘imposter syndrome’ and it holds many women back from going after what they truly want in life and business.  I believe we all suffer from it, and it doesn’t really go away, but we need to know how to deal with it when it arises.  Two things to keep in mind when you feel like an imposter:

-> Remember you are not alone in feeling this way.
-> Feel the fear and do it anyway.

These are two essential building blocks to confidence. When you are scared of something but go after it and achieve it, you build up your confidence situation by situation.
 
A quote be Candace Nelson, “Mindset is key and really is the jumping-off point to any sort of big goal.” And,  I couldn’t agree more.

I will end today’s show as I always do…
In case you haven’t heard it yet today, let me be the first one to tell you…

You are an amazing human being with so much potential.  I believe in you wholeheartedly.  Now, go out and show the world what you are made of.

I hope to have inspired you to grow.

Til next time,
Xoxo Lisa