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

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

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

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

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

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

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

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

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

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

I didn’t always feel this way.

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

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

How did it happen?

Getting (& Staying) Motivated

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

Workout
Eat healthy
Lose weight
Get in shape
Etc.

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

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

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

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

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

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

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

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

Culture Shock

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

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

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

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

Stage 1: Honeymoon

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

Stage 2: Frustration

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

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

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

Stage 3: Adjustment

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

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

Stage 4: Adaptation

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

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

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

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


Remember, it gets harder before it gets easier. 

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

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

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

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

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

Lisa O
xoxo

How to Create Your Own Winning Morning Routine

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

LISTEN TO EPISODE 94 HERE -> https://spotifyanchor-web.app.link/e/l4ne7xdq3xb

Episode 94 – How to Master Your Morning – Creating Your Best Morning Routine

Welcome to the Inspiration2grow podcast, the show to follow for optimizing your health through mindset, nutrition and exercise.  I like to refer to it as the trifecta of wellness. Be sure to subscribe so you never miss a beat.

Did you know that the first 20 minutes after waking up is the most important part of your day?

These early moments are called the alpha stage. It’s been called the gateway to the subconscious mind. That time frame is when your subconscious mind is most impressionable and soaks up information like a sponge.

Learning this and striving to understand my subconscious mind on a deeper level inspired me to create a consistent morning routine. This simple commitment was a game changer for me.

It’s the reason I became so passionate about taking this information and inspiring others to establish their own winning morning routine!
The start of your day is a powerful time when you can immerse your mind with things that help you become a better version of yourself!

You can also use this time when your brain is most impressionable to manifest your greatest desires, create your vision for the day, calm your brain down through breathwork and meditation, and set yourself up for the most amazing day.

Ultimately, there are many different ways you can spend your morning, and not everybody’s morning routine will be the same.

What you do as soon as you wake up can have a major effect on the actions you take and the results you see. So let’s talk about how to create the habits that create the success you desire and deserve.

Let’s get real for a moment.

Take a moment to consider how you are spending the first 20 minutes of each day right after you wake up?

– Is it always the same routine?
– Do you deviate from your routine some days?
– Does life throw you curve balls in the mornings?

If you’re truly serious about maximizing your morning, creating a process that sets you up for a great day and perfecting your own tailored routine, I want you to track the first 20 minutes of each day for a period of a week.

Have a notebook where you can detail how you spend the time, what you do, what you don’t do perhaps.  Write down if you keep to a routine or if it gets overridden by unforeseen circumstances.  Because, that happens whether we like it or not.

I have practiced and perfected my morning routine over the last several years and not only has it decreased the anxiety and overwhelm I feel, it’s made me more productive and helped me with reaching many of my goals.

This is why I am such a big advocate for morning routines.

Sure you may not love mornings.  In fact, I used to dread mornings a lot.

But here’s what you need to know…
if you take back your mornings you can literally transform your life.

The best part is that you don’t need more than 20 minutes and it will save you so much more time in the long run that it becomes a no brainer.

I’ve been there! I know how hard it can be to get started on something new. That’s why I’m so excited to share this with you. Here are some of the things we’ll be covering in today’s show:

– Why having an effective morning routine can change your life

– How to set yourself up for success (it’s not as hard as you think!)

– How to create a routine that fits into your day AND still allows time for other important things (like sleep!)

But just remember, this is the Cole’s Notes version of how to set up a strong morning routine.  We could take a very deep dive into this topic but since I like to keep my podcast episodes around 15 – 20 minutes in length, I am going to provide as much helpful guidance as I can in that amount of time.

So, just in case I haven’t made a compelling enough argument for having a winning morning routine…

Research says that the mind is the most vulnerable during the first 20 minutes after you wake up.

For most of us, we’re scrolling social media, checking text messages and maybe responding, looking through our emails and maybe writing back, turning on the TV and consuming the news… and it’s no wonder we start off in an anxious state and carry it with us throughout the entire da
Starting your morning off overwhelmed decreases your productivity and impacts your emotional regulation.  This is why having a structured, reliable and thorough morning routine can be such a game changer.

I went years without having a morning routine that really met my needs and now, I wouldn’t trade my new morning routine in for anything.

So, how do we go about setting ourselves up for success through our morning routines?

1.    First of all, you need to fully understand HOW you are spending those crucial 20 minutes.  This leads me back to the question I mentioned earlier – How are you spending that time and the only way to know is to track it for a few days?  If you days are consistent, then you will likely know what activities you do to start off your morning. Nevertheless, I challenge you to track how much time you spend on your phone scrolling, how much time you spend watching TV, in short – how much time you spend consuming as opposed to taking action.
 
2.       Next, Decide what needs to be in your routine. Do you want to get more exercise or more alone time? Do you need to start the morning slowly with mindful practices or are you more of an energized bunny in the mornings? This is important in designing your routine to meet your needs. 
 
3.       Then, you will have to establish if you are going to drink something like tea, coffee or water with lemon squeezed in it. This may sound odd as the third step, but the vast majority of us start our days off by dragging our feet to the coffee machine and pressing the button OR boiling water for a cup of tea.  There is mounting evidence that drinking a glass or two of water on an empty stomach BEFORE sipping your morning java or tea has huge health benefits and some of these include: positive effects for flushing toxins from the body, increasing energy and immunity, reducing weight and increasing metabolism, and preventing headaches and kidney stones.
 
How much water should we drink: You should drink at least 650 mL (3 cups) of water right after waking up.
 
Drinking water first thing in the morning immediately helps rehydrate the body. Your six to eight hours of sleep is a long period to go without any water consumption. Drinking two or three glasses of water right when you wake up is a good way to rehydrate your body quickly.
 
For those of us who exercise right after waking up, this may not be so difficult to do.  For others, gulping down straight water first thing can be challenging.  Just think of all the health advantages related to sipping water and surely this habit will become part of your morning routine.
 
4.     Set aside some “me” time. Make sure you’re taking some time for yourself in the morning. This can mean reading a book, meditating, journaling, or just taking some time to think and relax. This will help you start your day off on a positive note and give you the mental clarity you need to tackle the day’s tasks.
 
Two episodes that might be helpful here are:
 
A recent podcast show, Episode 87 – The Practice of Meditation for Newbies and Skeptics
 
And, The Powerful Practice of Journalling in Episode 37.
 
5.     Eat a healthy breakfast. Breakfast is the most important meal of the day, and it’s important to make sure you’re eating a healthy breakfast. This will give you the fuel and energy you need to start your day off right. Try to avoid sugary cereals and pastries, and opt instead for something more nutritious, like oatmeal or a smoothie.
 
This can be a controversial point – to eat breakfast or not.  People who practice intermittent fasting, might argue against eating breakfast first thing in the morning.  Personally, I practice intermittent fasting but only on certain days of the week.  On those days, my ‘breakfast’ meal is consumed at around 11 am – noon.
 
Let me refer to Jennifer Harris, who was my guest in Episode 80 entitled “Better Body Performance with Holistic Nutrition”.  She emphasized that WHAT we eat for our first meal is far more important than WHEN we eat it.  She also stated that our first meal should consist of: protein, fiber, health fats.  Her go-to easy, breezy breakfast is a 2-egg omelette with broccoli in it and a side of avocado.  Please have a listen to that episode.  It was filled with awesome tips on nutrition, balancing blood sugar, why we need muscles, and so much more.
 
6.     Rise with the sun – or as close as you can get.
 
I’d like to tell you to get up at the crack of dawn like I do but getting a good night’s sleep is more important in the grand scheme of things than forcing yourself out of bed after a terrible night.
 
It’s true that people can get a solid ‘jump start’ on their day by rising with the sun or even before that.  Many highly successful people list this as one of their keys to a winning morning routine.
 
But for those, who have young children, this isn’t always doable.
For those, who don’t sleep well, this isn’t recommendable.
For those, who work crazy shifts, this isn’t feasible.
 
So, this blanket statement – simple doesn’t work for everyone.  I will say that carving out a bit of time in the early morning before your household (meaning your children and pets) or partner rises, can be very effective in implementing some of the “me” time practices you’d like to start. And, this may be the only opportunity you have to schedule in some alone time to read, journal, meditate or exercise.
 
Find out what time works best for you.  But the main thing to remember here is…don’t sacrifice your hours of sleep to rise and shine.
 
7.     Commit to a ritual – whatever that may be.
 
If you want to upgrade your morning routine, you will need to commit to a ritual that you practice NO MATTER WHAT.  That could be any number of things that you enjoy doing or possible new practices you haven’t tried yet but are interested in exploring.
 
Let’s see… it could be breathwork to calm your mind, a gratitude practice to set yourself up in a positive way, an exercise routine – even a shorter one will be beneficial for your body and mind at the beginning of the day, reading, lighting a candle and reflecting (a form of meditation), writing a to-do list for the day but making note of the priority items (the MITs) that will measure a successful day when completed. 
 
 Hal Elrod, author of the popular book, “The Miracle Morning”, is convinced that a combo of six rituals make up an ideal morning routine: silence (meditation, prayer, etc.), affirmations, visualization, exercise, reading, and scribing (writing, journaling, etc.).”
 
But, only YOU know and can discover over time what the perfect morning routine is for you personally.  I encourage you to try some different practices and find the winning combination for you.
 
Remember…
 
You don’t have to LOVE being a morning person.
You just have to be committed to changing your morning routine for the better.
 
Find what lights you up and a routine you really, truly look forward to doing.
 
Don’t waste the most precious time of the day on useless, overwhelming activities. 
 
Start to leverage the first 20 minutes of each day in a powerful way.
 
It’s up to you to utilize your time to work in your favour.
 
My hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

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

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

And remember…
You owe it to yourself to take care of yourself, show up for yourself and become the best version of YOU.
In case you haven’t heard it yet today, let me be the first to tell you…
You are incredible, capable and your potential is limitless.  Never forget that I believe in you 100%.  Now, go out there and show the world what you are truly made of.
I hope to have inspired you to grow.
Til next time,
Lisa  xoxo

3 Ways to Leverage the Mind-Body Connection for Fitness

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

LISTEN TO EPISODE 90 HERE -> https://spotifyanchor-web.app.link/e/mzly0QbPRxb

Welcome to Episode 90 of the Inspiration2grow podcast, the show to follow for optimizing your health through mindset, nutrition and exercise.  I like to refer to it as the trifecta of wellness.

In today’s episode I am going talk about the origins of this concept – mind-body connection, how powerful mind-body connection is and how we can leverage this connection in our fitness efforts.  Get ready to be inspired, friends. 

Where the mind goes, the body follows.

Your mind is stronger, much stronger in fact, that your body. All commands must come from your brain before your body responds. Your brain is in charge of your body, not the other way around. If you think in your mind, I am tired, it hurts, or I can’t do it then that is exactly how your body is going to respond.

The mind is a powerful force, capable of dictating our physical actions and influencing our behavior in ways that are both positive and negative.

The concept of the mind determining what the body does is an intriguing one, and it has been studied extensively in recent years. The idea is that our minds can dictate our physical actions, to the point where they can even override our body’s natural desires and needs.

The concept of the mind-body connection has been around for centuries. Ancient philosophers such as Aristotle, Plato, and Socrates were some of the first to explore this idea, and they suggested that the mind should be in control of the body. In modern times, the concept has been further studied and developed into what is now known as “mind-body medicine”.

This type of medicine seeks to bridge the gap between the physical and psychological aspects of health, by recognizing that the body and mind are connected and that one can influence the other. In order to understand how the mind determines what the body does, it is important to understand the various ways that the mind can affect the body.

The first way is through direct conscious control. This is when we make conscious choices or decisions that affect our physical actions, such as choosing to exercise or eat healthy food.

Another way that the mind can control the body is through the subconscious. This is when we make choices without even realizing it, such as when we make decisions based on emotions or past experiences.

Finally, the mind can influence the body through the power of suggestion. This is when we are influenced by the beliefs, thoughts, and opinions of those around us, or by the media. It is also important to understand that the mind can have both a positive and negative effect on the body.

On the positive side, the mind can be used to motivate us to take action, to stay focused and motivated, and to achieve our goals.

On the negative side, the mind can be used to create unhealthy habits and negative thought patterns, which can lead to physical ailments such as depression, anxiety, and illness.

The concept of the mind controlling the body has been used in many different areas of medicine, including physical therapy, sports psychology, and addiction treatment. In physical therapy, the mind is used to help patients overcome physical limitations or injuries by using mental imagery and visualization techniques. In sports psychology, the mind is used to help athletes improve their performance by focusing on positive thoughts and visualization.

Finally, in addiction treatment, the mind is used to help individuals break their addiction by teaching them to recognize their triggers and to replace negative thoughts with positive ones. Overall, the idea that the mind determines what the body does is an intriguing one and it is something that has been studied extensively in recent years.

There is evidence to suggest that the mind can be used to influence our physical actions and that it can have both positive and negative effects on our health and wellbeing.
 
The mind body connection is a powerful tool for achieving fitness goals as well.

By leveraging the power of the mind to influence the body, you can reach a new level of fitness and become the best version of yourself.

Today I am just going to scratch the surface of this topic and I intend to go into it in more detail in future episodes, but I will briefly explain how to leverage the mind body connection for fitness and how it can be used to achieve lasting results. The mind body connection is the idea that the mind and body are connected in a way that can influence each other.

This means that when the mind is in a healthy state, the body can achieve its maximum potential.

On the other hand, when the mind is in an unhealthy state, the body can suffer as a result. The key to leveraging the mind body connection for fitness is to understand how the mind and body interact and use that knowledge to create a positive experience for both. The first step to leveraging the mind body connection for fitness is to understand the different components of physical fitness.

Physical fitness can be broken down into four key components: strength, endurance, flexibility, and balance. Each component of physical fitness has its own set of mental and physical challenges.

Once you understand the components of physical fitness, you can begin to identify areas where you can focus on improving your mental and physical fitness. The next step is to create a mental fitness plan. This plan should include activities that are designed to help you develop a healthy mental state. Examples of activities include yoga, meditation, journaling, and visualization.  All of these activities help to create a relaxed environment in which the mind can work to improve physical fitness. Once you have created a mental fitness plan, the next step is to start implementing it. This will involve making changes to your lifestyle and diet. Eating healthy, getting enough sleep, and exercising regularly are all important components of physical fitness.

Making these changes will help you to create an environment that is conducive to achieving physical fitness goals. Finally, you should focus on developing a positive attitude towards physical fitness. This means cultivating a sense of self-confidence, self-discipline, and self-esteem.

Through this, you will be able to stay motivated and continue to push yourself towards your fitness goals. In conclusion, the mind body connection is a powerful tool for achieving fitness goals. By understanding the different components of physical fitness, creating a mental fitness plan, and cultivating a positive attitude towards physical fitness, you can take advantage of this powerful connection and reach a new level of fitness.

By leveraging the power of the mind body connection, you can become the best version of yourself. By understanding the various ways that the mind can affect the body, it is possible to use this knowledge to our advantage and to make positive changes in our lives.

I’d like to wrap up today’s podcast with a quote from Ryan Holiday, “Where the head goes, the body follows. Perception precedes action. Right action follows the right perspective.”

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

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

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

And remember…

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

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

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

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo
 

5 Reasons Why You Should Get Out of Your Comfort Zone

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

LISTEN TO EPISODE 89 HERE -> https://spotifyanchor-web.app.link/e/xFqTFBDORxb


Welcome to Episode 89 of the Inspiration2grow podcast, the show to follow for optimizing your health through mindset, nutrition and exercise.  I like to refer to it as the trifecta of wellness. Be sure to subscribe so you never miss a beat.

In today’s episode I am going talk about the 4 zones within your Comfort Zone Map, give you a recent example of how I was literally pushed out of my comfort zone and then I will provide 5 solid reasons why getting out of your own comfort zone is important as well as very advantageous.  Get ready to be inspired, friends. 

So, you have probably heard the saying, “Change only happens when you get out of your comfort zone.”

We all love feeling comfortable, safe and totally in control of everything we do, right.  But if we don’t challenge ourselves, we are unable to grow, experience new things, feel accomplished and proud after doing the thing that scares or worries you, find our purpose perhaps, live out our dreams and achieve our goals.

You might not be aware of this, but there are four clear zones within what I like to call the Comfort Zone Map that I am going to explain now.

Since we are talking about this in audio form, I need you to picture an onion with its layers that can get peeled back one at a time to get to the core of the onion.  This is exactly how I want you to envision this map I am about to walk you through. 

At the core we have your “Comfort Zone”. This is where you feel safe and in control.  There is no fear or discomfort and you feel at home, very comfortable or settled and always safe.  You might lead a very routined life, everything planned and everything happens as predicted. 

Let me just read a quote about the beloved Comfort Zone:

A comfort zone is a psychological state in which things feel familiar to a person, and they are at ease, and in control of their environment, experiencing low levels of anxiety and stress.
 
Inside the comfort zone, people don’t typically engage in new experiences or take on any challenges. They only participate in activities that are familiar, making them feel “in control” of their environment.
 
This describes it perfectly, right?  Does this sound like you?  It likely does, because we all love and cherish our comfort zones.
 
Next we have the layer surrounding your comfort zone.  I refer to it as the “Fear Zone”. 

Once (or if) you have made the decision to leave your comfort zone peeling back another layer of the metaphorical onion, you will reach an unknown zone. This is the fear zone. To reach this zone of fear and evolve successfully, you must learn to see failure as a stepping stone to success. In the fear zone, you will probably lack self-confidence, which is normal by the way because you are entering (as I mentioned) an unknown, unfamiliar zone.  You might not have the skills or knowledge YET to be any good at what you want to do, whatever that is.

People who enter the Fear Zone complain to others, make and find excuses to quit and they listen to others’ opinions instead of their own. There is moaning and procrastination overload in this zone.

Three steps to keep in mind when moving ever so cautiously out of your zone of fear:

First off, you need to identify the fear.  What is it that is holding you back?  What exactly are you afraid of?  Fear is like a huge giant wall preventing us from growth.  We need to face it head on and acknowledge it. 

Next, you need to seek solutions.  If something is not working, you need to try something different. It’s crazy to think you can change, grow and learn by constantly doing the same things all the time yet expecting change. 

The third step is to seek comfort in change.  If you shift your thinking and view change as something good and beneficial for you and your growth, then you will welcome the change with open arms. 

If you’re changing, you’re developing.  If you’re developing, you’re growing.  If you’re growing, you’re moving in the right direction.  Keep it up, friends.
Provided you can move toward your fears and give up control over every situation, hope begins to grow. You start to focus on using problems or setbacks as learning opportunities and you improve because of them.  Then you know you’re on the right track moving out of the Fear Zone and into…

The next layer called the “Learning Zone”.  Essentially you are expanding your comfort zone, by stretching it.  You are acquiring new skills; you’re problem solving as opposed to allowing them to make you give up; you’re facing your challenges head on and coming out a winner.

The final and most exciting layer is known as the “Growth Zone”.  This is where the magic happens, if you ask me.  This zone is where we find out purpose, set new and exciting goals to chase down, live out our dreams because they don’t scare us any more.

We conquer any objectives which might arise.  We embrace uncertainly.  We live our values.

We can easily adapt to change, and the concept of change doesn’t cause anxiety in us any longer.

Those are the four zones or layers of going from your rather small, limited comfort zone all the way to your growth zone that will take you places you’ve never been before, allow you to discover your true potential and create exciting moments each and every day.

So, I guess that is the best segue into the recent experience I had in getting out of my comfort zone.

A few years ago, I finally completed my scuba diving certification.  While I love being in the water, observing beautiful creatures in their own environment, I don’t always feel comfortable diving.  Mainly because of the inherent risks that scuba diving present but also the fact, that I can’t communicate underwater if a problem arises.  Now, before you say, well, you have hand signals you learn during the dive course, and you could buy a small slate to write on underwater – I know all that.  But, I am afraid.  I fear the unknown, unforeseeable issues that could happen while diving. 

So, the sheer fact that I became a scuba diver made me confront my fears and go way out of my comfort zone of snorkelling on the surface where problems are minimal.
However, every time I go scuba diving with my husband, who is a very well-trained, experienced diver, it takes me further steps outside my comfort zone.  Each dive is a new, unknown adventure. 

Which brings me to the recent diving adventure in Florida.  We are here on a road trip and so, we decided to book a dive tour with a local diving operation.  My husband does his due diligence and finds what he thinks to be the best, most reputable company to book with.

On the day of our dive, we arrived and got set up with the tanks and weights needed for our two-tank dive off the shore of the Florida Keys.  I am not an experienced boat captain but even I could tell the water was very choppy and the swells were quite high for a pleasant dive excursion. 

So, here I am, sitting quietly, not uttering a word to anyone, not even my husband.  I could feel this was going to be one of those ‘less-than-perfect’ dive experiences, but I was still game to go and excited to see the breathtaking corals and creatures underwater.

We were given very thorough instructions by the first mate and our dive guide.  Then the captain took over and emphasized a few safety measures we had to follow.  All good, and I somehow made it into the turquoise blue water off the transom at the back of the boat. 

Things were very different during this dive but I was embracing it and not allowing my fear to take over.  Otherwise, I would have been back on that boat in a heartbeat.  We descended and saw some lovely things but due to the roughness of the water, the bottom was churned up quite a bit and visibility was at a minimum.  One thing we did, which I had never dared to do before, was to dive through some caves on the ocean’s floor. 

All went well and after about 30 minutes, it was time to ascend to the surface and get back on the boat.  This was not as easy as it should have been due to the increased swell.  But now the waves were measuring 6 – 8 feet and getting worse by the minute. 

When it was my turn to get close to boat and grab hold of the ladder to climb up and out, a huge wave hit the bow of the boat causing the ladder to swing back violently with me hanging on to it for dear life.  Everyone seemed to be in panic about what was going to happen to me as the waves kept coming and I couldn’t climb up the ladder fast enough in between them.  It was a rather frightening experience, to say the least. 

Finally, I made it up and was able to get out of my gear for a break.  Once everyone was back on board we moved to our next dive location.  But, here I am wondering if I should even attempt a second dive in these conditions. 

I decided not to be a quitter and donned all my gear for round 2.  However, the waves were growing steadily and it’s not easy (for me) to exit off the back of the boat when the boat is rocking so much. 

Hesitantly, I stood up and slowly walked to the swim platform of the boat.  I was considering just staying on board and not participating in this second dive.  So, here I am, still time to back out, standing nervously on the very end of the boat, huge waves coming in.  I have to say that in order to safely enter the water in these conditions, you have to time it absolutely correctly, otherwise…

The captain and first mate are there likely noticing my hesitation.  Then the moment was there when I had to jump or step into the water as divers do.  I swear, I was going to say ‘thanks but I’ll pass this time round.” But before I could, the captain gave me a nudge or pushed me – however you want to look at it and I was in the water for another diving adventure.

Some of you might be wondering why someone would even enter into such a risky situation.  While I felt terribly anxious and fearful in this scenario, I have to say that my husband would never let me enter the water and do a dive that he deemed dangerous.  That would simply not happen.  So, with that in mind, I was able to overcome my fear and do it.

After such an experience, I think you have to reflect and assess what was learned and how did growth happen.  I dove through caves, which was a first.  I got in and out of the water is less-than-ideal circumstances, which was a first. 

I only mentioned this dive experience of mine to show you that we all have moments of fear and times when we have the choice – go for it OR stay comfortable. 
Leaving your comfort zone will always be above and beyond what you have done thus far. And, when you get out of your comfort zone and it works, there’s nothing more satisfying.

It can be easy to stay in a comfort zone and remain in the same situation, but it is important to challenge yourself and step away from your comfort zone.
Getting out of your comfort zone can be a scary thought, but it can also lead to greater opportunities and experiences. Here are five reasons why people should get out of their comfort zone.

1. Increased Confidence: Taking on something that scares you can help to build your confidence in yourself. It can make you realise that you are capable of more than you thought and you can handle new challenges. It can help you to understand that you can achieve your goals and push yourself further.

2. New Opportunities: Stepping out of your comfort zone can open up new opportunities that you would never have thought of or experienced before. It can give you access to new experiences and events that will help you grow and develop in different areas. It can also show you what you are passionate about and lead you to your dream career or hobby.

3. Personal Growth: Taking yourself out of your comfort zone can help you to grow and develop as a person. You can learn new skills, discover new talents and challenge yourself in ways that you never would have thought of before. It can also help you to become more independent and believe in yourself more.

4. New Perspective: Experiencing new things can help you to gain a different perspective on life. It can give you a new outlook on situations and help you to think differently. It can also help you to understand yourself more and appreciate the world around you.

5. Live Life to the Fullest: Getting out of your comfort zone can help you to take advantage of all the opportunities that life has to offer. It can help you to live life to the fullest and make the most of every situation. You can try new things, meet new people and have amazing experiences that you would never have had otherwise.

Getting out of your comfort zone can be a scary and daunting task, but it can lead to so many wonderful and fulfilling experiences. It can help you to become a more confident and independent person, open up new opportunities and help you to gain a new perspective on life.

 It can help you to live life to the fullest and make the most of every situation. So don’t be afraid to step out of your comfort zone and take on new challenges, you never know what amazing experiences await you.

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

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

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

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

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

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

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo

The Mindset Shifts for Losing Weight Sustainably – Raw & Real Talk with Christina Hathaway

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

LISTEN TO PODCAST EPISODE 88 HERE -> https://spotifyanchor-web.app.link/e/vlKO1n4tOxb

In today’s episode I have Christina Hathaway on the show talking about the crucial mindset shifts people need to make in order to lose weight sustainably. The audio was less than stellar for the first few minutes of our interview, so I had to read Christina’s answer to the second question myself.  After that point, the interview went smoothly.  

Christina helps high-achieving women rewrite their distorted thinking & acting patterns to find food & body freedom and we talk a lot about what is actually holding people back from losing weight.  Even if you are not on a weight loss journey, there are tons of takeaways anybody can incorporate into their lives to uplevel their health and eating habits.  I hope you enjoy our conversation and get inspired!

Notable Quotes from today:

“Emotions should be felt, not fed.” ~Christina Hathaway
“What you say in the mind, you see in the mirror.” ~ Christina H
“The more we sit with our emotions, the less scary and overwhelming they become.” ~ Christina H


Top 3 Golden Nuggets:

1. Prioritize a protein at each meal.
2. We need to eat above our BMR at all times.  (Christina does an excellent job in explaining why this is necessary.)
3. Confront and take a close look at your relationship with food.  Reframe and recreate patterns in your brain. In doing so, we can make the auto-pilot thoughts quieter and the healthy thoughts louder.


Connect with Christina Hathaway:

Website: mindsetofmatter.com
Facebook Group: StrongHer Mindset Metabolism Reset (a private FB community where she offers free training and Live Q & A’s each week)
Instagram: @fitmrshathaway
Email: christina@mindsetofmatter.com


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

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

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

Connect with me on social media:

IG – @lisaoberbichlercoaching
FB – Lisa J. Oberbichler
LinkedIn – Lisa Oberbichler
Website, Blog & Coaching Sessions: www.inspiration2grow.com

Thank you for your support of my podcast and business.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!

The Practice of Meditation for Newbies and Skeptics

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

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

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

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

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

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

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

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

Let’s get you started.


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo

Mindset is Everything – Raw & Real Talk with Michelle Williams

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

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

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

Notable Quotes from today:

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

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

Ways to connect with Michelle Williams:

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


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

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

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

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

Connect with me on social media:

IG – @lisaoberbichlercoaching
FB – Lisa J. Oberbichler
LinkedIn – Lisa Oberbichler
Website, Blog & Coaching Sessions: www.inspiration2grow.com

Thank you for your support of my podcast and business.

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

Shift Your Fitness Mindset from Fixed to Growth

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

LISTEN TO EPISODE 84 HERE -> https://spotifyanchor-web.app.link/e/Ky7Q8w5cGxb

In today’s episode of the Inspiration2grow I am talking about mindset in terms of fitness. Would you say your mindset is one of growth or is it fixed when it comes to your fitness goals?  Perhaps you’ve never thought about it this way before.  Well, get ready to be inspired and shift your thinking on fitness.

 Your mindset affects your behaviour in all areas of your life, including your fitness and health.  While researching mindset, behaviour, motivation and success, Carol Dweck came up with the terms fixed mindset and growth mindset.

These two mindsets are pretty much what they sound like. In a fixed mindset, you believe that things are pre-determined.  Whereas, in a growth mindset, you believe there is always room to improve.

Fixed mindset:

–          Your abilities are set and unchangeable. No amount of effort will make any difference.
–          You avoid failure or any situation where the outcome is unknown.
–          Obstacles only get in your way or are a sign to quit or give up.
–          Success comes from what you’re born with or pure luck. Results are pre-determined.

In terms of your fitness, a fixed mindset puts you in a mental place where you can’t see any opportunity to improve.  Maybe you hated gym class as a child.  So as an adult, you assume that you’ll hate joining a gym, too.  Or perhaps you tell yourself that you aren’t a runner, you won’t ever be good at it, so you avoid any and all workouts that include running.

Fitness isn’t fixed, but your mindset could be.  While you may not feel strong, coordinated, or “in shape” now, your current fitness level isn’t etched in stone for the rest of your life.

Fixed and growth mindsets set on opposite ends of a mindset scale. When you start taking ownership of developing skills and abilities, not only do you become more coachable, but it also shows that you have adopted more of a growth mindset.

Growth mindset:

–          You believe that it’s possible to improve your skills over time.
–          Obstacles and challenges are an opportunity to learn and get better.
–          Failure is also a learning experience.
–          Your starting point doesn’t matter.

Here are a few ways that you can develop a fitness mindset that’s focused on growth:

1.       Don’t expect perfection.
There is a difference between striving for big goals and striving to be perfect. Be ambitious, but also be willing to make mistakes. If you’re new to CrossFit, remember that it’s okay to be a beginner. If you’ve been training for a while, it’s okay if every lift isn’t a new PR.

2.       Expect setbacks.
Having a growth mindset means that you not only see challenges as an opportunity to grow, but you also expect setbacks to happen. You’ll miss a workout because a meeting went too long, or you got stuck in traffic.  You’ll eat the whole sleeve of Girl Scout cookies.  You’ll sleep through your alarm and miss your morning workout.  These things will happen, but when you expect setbacks, then you’re more likely to take them in stride and bounce back.

3.       Celebrate successes.
Chalking up even the smallest successes to luck implies that you’re not responsible for your own achievements.  But when you acknowledge your accomplishments, then it’s a sign you have a growth mindset. There is no such thing as a ‘lucky lift’.  You earn all of your PRs; they come from hard work and dedication.  When you run your fastest mile, don’t give the credit to the downhill.  Own and celebrate your success.

Remember:

-> See challenges as opportunities.  If we avoided obstacles, would we ever grow?
You and I, basically everyone, will experience challenges in life, at work, on our fitness and health journey, in relationships,…  but the key to overcoming them and growing from these challenges is to view them as chances, opportunities.  Whatever you do, don’t let them stop you and keep you from continuing or progressing on your journey.

-> Focus on your positive actions, rather than traits. 
Remind yourself of all the positive steps you are taking to achieve your goal and move forward.  Your focus should be placed on these initiatives, not anything else.  As long as you are doing what needs to get done in order to make progress, then you’re honouring your commitment to yourself and that’s all that counts.

-> Recognize failure, then move on better. 
Use any failed attempts as a means of learning.  Realize and recognize your mistake or why you failed and then move on but in a better way.  I always like to see mistakes are way points of our path of learning.  If we can take something away from the failure or mistake, then we have learned from it. And that’s the most important thing when it comes to failure.  Personally, I don’t like to use the word ‘failure’ at all.  Maybe this should be one of those words we replace with ‘minor shortcoming’.

I like to think of it this way…

Failure is an opportunity. It’s a chance to reevaluate and come back stronger with better reasoning. Failure is not fatal. No matter how hard it may be, just know that failure simply means you get another shot to try it all again.


-> Remember growth is a process, not a destination.
 
Growing to reach your potential doesn’t happen automatically. Unlike your physical growth from the time you were born until you’re a young adult, you are in a constant state of growing physically, which is entirely out of your control. Unfortunately, your personal and professional growth doesn’t work the same way. You have to be intentional and disciplined about it.
 
If you view growth as a constant, changing, wonderful adventure you are on, it takes on a different meaning for you.  We are not on this growth journey as a kind of race to cross the finish line or reach a final destination, but rather it is like one very long road trip, which can take us to places we have never been before.  So pack your bags, buckle up and hit the never-ending road of adventure on your personal growth journey.


I hope you enjoyed today’s message about developing a growth mentality when it comes to your fitness goals. 

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

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

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

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

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

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo

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

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

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

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

Notable Quotes from today:

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


Top 3 Golden Nuggets:

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


Connect with Mariam in the following ways:

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


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

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


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

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

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

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

Connect with me on social media:

IG – @lisaoberbichlercoaching
FB – Lisa J. Oberbichler
LinkedIn – Lisa Oberbichler
Website, Blog & Coaching Sessions: www.inspiration2grow.com

Thank you for your support of my podcast and business.
Having YOU as a listener and fellow goal getter lights me up more than you can imagine!

6 Powerful Ways to Master Self-Discipline

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

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

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

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

Motivation vs. Discipline

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

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

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

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

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

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

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

You don’t have to feel like it!

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

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

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

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

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

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

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

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

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

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

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

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

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

And, that’s a wrap for Episode 81.

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

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

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

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

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

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

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

Til next time,
Lisa  xoxo