Slow & Steady Wins The Race

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

LISTEN TO PODCAST EPISODE 58 HERE -> https://spotifyanchor-web.app.link/e/tJRe6FbaPwb

In today’s episode of the Inspiration2grow podcast I am addressing the problem with our mentality in present-day society of wanting everything:  success, results, return messages by text or email, a great life, 6-pack abs, a toned body, weight loss, and the list goes on – and wanting it immediately. 

How many times have you quit at something you started feeling like a failure because you didn’t see or get the results you wanted?

For many of us, this often happens when it comes to weight loss or results from exercising.  The scale doesn’t budge or our clothes are still too tight and I can’t fit into those jeans I bought 1 size smaller than usual with high hopes of slimming down and being able to rock them confidently.

If you’ve ever resorted to looking for help in muscle or fitness magazines, you might have bought into the promises of achieving ‘a new body in four weeks’.  Not to mention the clever marketing of various supplement companies promising quick progress and insane strength when taken every day.

The fact of the matter is -> when it comes to fitness, there are NO SHORTCUTS.  At least, no healthy ones.

Any attempts to fast-track progress will likely results in feelings of defeat and extreme frustration.

If you’re following this podcast, odds are you want to excel in life and fitness.

You are interested in changing a few things, introducing some new habits, incorporating a suitable exercise routine, ramping up your eating habits, setting and going after realistic goals and tweaking your current lifestyle to reflect and align with the YOU that you want to be more of.

However, in going after these new habits and goals we have to remain PATIENT.  And, we all know that patience isn’t our strongest virtue, especially in today’s world of “overnight body transformations” and “overnight rags-to-riches stories” of success, right?  It is these click-bait stories that lead us to believe in overnight success, which is nothing but a fairytale.

Let me repeat that again -> the concept of being successful at ANYTHING overnight or within a short period of time is a complete and utter fairytale.

Advertising leads us to believe these fairytales and makes them sound so blooming real and something we, too, can achieve.  BUT…

What we don’t hear about is how hard that individual had to work for that particular moment of glory.

Many of the highly successful writers, celebrities and and everyday fitness professionals to whom we look up have, at one point in their career, felt defeated and lost, ready to throw in the towel.

They didn’t wake up the next day and magically transform themselves.  No, no, no they didn’t.  Instead, they put their heads down and went to work with clear goals ahead of them.

Using the example of the tortoise… it stayed the course and approached the race methodically or strategically against the hare.  And, you need to do the same with your goals, any goals really, not just fitness goals.

Of course, I will be using examples from exercising and fitness, but these tips apply to any goal you want to achieve.

Slow and steady wins the race.  Every. Single. Time.

One of the key ingredients to success in life and fitness is to stay persistent.  We tend to give up and quit on our goals when the fruits of our labour don’t appear as quickly as we’d like them to.

Those extra pounds won’t vanish immediately, just like companies don’t turn into billion-dollar empires after their first business deals.

Don’t forget how many months it took you to gain the extra weight you want to lose, so you will need the same amount of time, if not longer, to shed this excess weight.

Your body is only capable of losing so much weight in a given time period, so don’t let this bog you down. 

Last week I made a post in the Inspiration2grow for Female Goal-Getters FB group about adopting a ‘crockpot’ mentality versus a ‘microwave’ attitude toward achieving goals.

I think this is a very relatable analogy because we all know how to use these kitchen tools.

Microwaves are used for heating up food in a shorter amount of time. 
Whereas, preparing a meal in the crockpot takes considerably more time, but the result is so much tastier, if you ask me.

Going back to the example mentioned earlier = the microwave is the hare and the crockpot is the tortoise.
 
And, in today’s show I’d like to go through 4 ways to help you adopt a crockpot mentality or, if you will, a tortoise mentality toward a slow and steady journey to reaching your fitness goals and achieving success in whatever it is you’d like to achieve.

1.       Don’t obsess over the HOW or WHEN.  Instead, focus on your “WHY”

At the beginning of any new endeavour, your motivation is bound to be quite high and your adrenaline is fueling your actions.

However, after the initial excitement wears off and life returns to a steady routine, will you remain consistent with your efforts, following the plan, sticking around to actually reach the finish line? Or will you give up and quit?

This is when you have to revisit your WHY.  When the routine and banality of everyday life starts to creep back in and the adrenaline that got your going is waning, remember WHY you first started this journey.  Visualize how amazing you will look and feel in your new body.

Just know that by staying the course, your confidence levels will increase and catapult you to doing more amazing things in other areas of your life -> just by sticking with the plan, chasing down your fitness goals and accomplishing them.

Remember your why.  Revisit your why.  Remind yourself of your why EVERY SINGLE DAY.

Write it down somewhere visible for you to see everyday.

This is, and always will be, the first step in setting goals -> get clear on your ‘why’.  Know why you want to succeed with a particular goal, be that fitness or other, and don’t allow anything to get in the way of that.

2.       Keep an open mind.

Fitness is not a dictatorship.  Choosing to adopt a healthier lifestyle by incorporating more fitness and better food choices is “Your Own Health Adventure” where you make the decisions, and you make the rules.

Being able to succeed in both areas of cleaner eating and more exercise over the long term requires you to have a particular method or routine which fits your lifestyle.

Slow and steady progress only becomes a problem then IF you are miserable throughout the entire process.

Don’t be afraid to try various eating or exercise strategies until you find a routine that feels effortless and works for you.

3.       Give doubt the cold shoulder and run away from the haters in your life.

Nothing kills your goals faster than the so-called ‘dream crushers’ and negative people you might be surrounded by.

If you find that friends, family, co-workers, neighbours even or anyone else is constantly crushing your motivation or disrespecting your aspirations, distance yourself from them immediately.

Here’s the problem…we are already our own worst enemies ridden with guilt and self-doubt (especially when we’re trying new endeavours), so that last thing we need is more negativity from people around us.

It can be difficult to do, but don’t allow these people to get to you.  Here’s the raw truth of the matter…they don’t want to see you succeed because then they’ll have no excuse for why they can’t get themselves going and be amazing and remarkable, just like you.

Remember that your own success and reaching your own dreams in life are so much more important than anyone else’s opinions of you.

4.       Stay in your lane.

Before you try to set out and accomplish any goal in life or fitness-related, YOU NEED A VISION.  If any situation or decision doesn’t align with your purpose in fitness or life, then don’t do it.

By this I mean, just because your neighbour is doing something, doesn’t mean you have to follow suit.

Just because you see some gimmicky product promising rapid health benefits in a short period of time, don’t buy into the hype or marketing.

If it sounds too good to be true, it most likely is.

The more connected and fully aligned you are with your vision, the easier it will be to show up for yourself, your habits and your goals each day.

And, sometimes, the real reason why you aren’t succeeding with a particular goal isn’t due to the effort or lack thereof.  It is because the goal isn’t in alignment with who you are.

For example, if you can’t workout 5 days a week, stop lying to yourself and cut back to three times.

If you have trouble with binge-eating in social environments, just be honest with yourself and admit it.  My advice would be to prepare yourself for the situation by eating a snack at home prior to getting together with friends in a social setting.

The message today is to stay focused on your goals.  Remember that slow and steady will win the race and take you to the promise land.

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

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

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

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

I hope to have inspired you to grow.

Til next time,

Lisa  xoxo
 

You Have the Power With Your Words

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

LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/7p2gNbW8Jwb

In today’s episode of the Inspiration2grow podcast I am talking about the idea of changing our vocabulary to feel more empowered.

The words we use have immense power.  They can make us feel elated or cause us to feel deflated.  Sometimes a single word shift can change everything for your own perspective and feelings toward something.

The vocabulary we choose has the unique power to quickly take root in the fertile soil of our mind and soul.  Speaking kind words to yourself feels uplifting, empowering and healthy for mindset.

In Episode 54 (that was Tuesday this week) Hannah Greig, a holistic nutritionist even gave us the tip of looking at our reflection in the mirror and simply saying the words, I love you over and over again at the start of each day. 

A 21st century Jewish Rabbi shared this striking statement about the power that words can have: “Words are singularly the most powerful force available to humanity.  We can choose to use the force constructively with words of encouragement, or destructively use words of despair.  Words have energy and power with the ability to help, to heal, to hinder, to hurt, to harm, to humiliate and to humble.”

Such a powerful quote, right?

Just think of the power we wield and the impact we can make if we only became more intentional about encouraging ourselves by using kinder vocabulary.  The right words make all the difference.

In today’s show I will try to help you make some changes to the words you might be using.

In two of this week’s episodes we talked about food.  Hannah Greig, a registered holistic nutritionist was a guest on the podcast and she discussed healthy eating options and presented her ideas of a clean way of fuelling your body.  Her approach to health and nutrition is a holistic, whole body – whole food mentality and she explained very well how she was able to heal herself of many debilitating symptoms only females will experience.  I referred her interview as Episode 54.  It has reached the top of my ratings chart as being the #1 listened to episode so far.  So be sure to check it out.

In yesterday’s episode I was chatting with Holly Vanderzwet, a personal trainer and the owner of Fitness Corner in Southampton.  She mentioned cutting back on the ‘empty calories’ that we are eating.  I didn’t have her expand too much on this concept, but I believe she meant empty calories as opposed to fuelling, nutritious calories.

During both talks, the general opinion was that we need to shift our thinking away from dieting, cheat days, depriving our bodies of the foods we LOVE and adopt an attitude of -> healthy living, mindful eating.  Doesn’t that have a much better ring to it? 

Personally, I would like to see women ditch the calorie counting, jumping on a new trending diet plan, measuring amounts of food, feeling bad about enjoying a delicious meal.  Women make their lives completely miserable in attempt after attempt at losing weight by buying into the diet culture.

This is a conversation for another day, of course. But, why can’t we start thinking and trusting our bodies to let us know what it needs, how much it needs, when it requires food, what type of ‘fuel’ it wants?  I guess this is what many call intuitive eating or mindful eating. 

If you learn to trust and respect your body, it will, in turn, tell you when you’ve had “just the right amount” of food.  And, your body will become your number-one nutrition guide.

No foods should be off limits and foods shouldn’t be assigned moral values.  By this I mean, when we label foods as being: naughty or sinful, then you are assigning moral values.  I don’t recall reading any mention of fudge sundaes in the Ten Commandments, and there’s definitely no special place in Hell reserved for Doritos.

But here’s the thing…we categorize foods as ‘good food’ and ‘bad food’.  I would like YOU to stop using the words good and bad, not just for food, but basically for everything.  There are much better adjectives to utilize from the entire English vocabulary of the 171,476 words currently found in the Oxford English Dictionary than good and bad. 

I prefer to label foods as being a ‘power food’ or a ‘pleasure food’.

Now, power foods are packed with nutrients, which make you feel strong, alert and energized.  Think…lean protein, leafy greens, nuts, seeds, fresh produce, whole grains, that type of thing.  You know, the kinds of foods that are minimally processed. 

Whereas pleasure foods are by no means nutritious.  But there is no doubt -> they are decadent and fun.  Think: French fries, cupcakes with sprinkles, milk chocolate, cheesecake, a caramel-infused latte, a melted grilled cheese sandwich on white bread or my personal favourite, salt & vinegar chips.

We should be able to enjoy both categories of food, but we have to be able to listen to our bodies and rely on our bodies to tell us how much power food it wants and how much pleasure food it wants, and when. 

If you listened to my interview with nutritionist, Hannah Grieg, she stated that if you fuel your body with more fruits and vegetables, it will soon start to crave these things.  On the flip side, if you consume lots of sugary foods, your body will crave those. 

So, this brings me back to trusting your body to tell you what it needs.  In order to eat intuitively though, you have to keep track either mentally or by jotting down how your body feels after you fuel it with both ends of the spectrum – power foods and pleasure foods.

Your body is much smarter that you give it credit for, I bet.  It has internal signals, checks and balances.  It knows when to eat and how much it needs.  YOUR job is to listen and feed your body accordingly.

Which brings me to the next two terms that we are, hopefully, going to replace today.  Those are:  diet and cheat days.

For many of us who have tried adhering to a diet plan of any kind, diet has a negative connotation surrounding it of deprivation.  Simply put, when you stick to a diet, you deprive yourself of certain foods, usually your ‘pleasure foods’, right?

When you diet, you eat in a regimented way to (often only temporarily) lose some excess weight.  You try very hard to follow the plan.  But you feel stressed.  Your life becomes boring and less pleasurable.  Eventually, you give up.  Am I right?

So, this is where we need to change our thinking as well as vocabulary around dieting.  Why not start saying to yourself, “I am shifting to a healthy eating lifestyle.  I want to provide my body with food as fuel to energize me and get me through the day feeling on top of the world.”

Or, if that doesn’t resonate with you, try this, “I am practicing mindful eating.  I will let me body tell me when it wants/needs power food and when it desires pleasure food.”

We put far too much pressure on ourselves to lose weight under conventional, societal ideals.  Replace the word diet with: clean eating, healthy eating, mindful eating or even intuitive eating and food will take on an entire new meaning for you and your body.

Discover foods that make you come alive.  Find out the foods that leave you feeling light not heavy and tired.  Explore the concept of whole foods and begin replacing: white bread for whole grain bread, white rice for brown or wild rice options, integrate quinoa and barley into your soups and salads.  Consume more fruits and vegetables with every meal, just like Hannah recommended.  All the while keeping track of how you feel.  What do these foods do to your body?

Once we have eliminated the term diet, we have to address the term ‘cheat day’ or ‘cheat meal’ as many people call it.  Truth be told, you won’t even need a cheat day/meal if you are eating a combination of power and pleasure foods according to what your body wants and needs.  There is no need to cheat on a well-balanced, nutritious eating lifestyle.  That’s the bottom line here.

And, if your goal is to lose weight, with the proper balance of whole, nutritious foods and an adequate amount of daily exercise, you will slim down. 

Even if you do choose to stick to a healthy eating plan the majority of the time, you might want to treat yourself every now and again because, after all, a little flexibility and spontaneity is what life’s all about.  But change the terminology from ‘cheat’ to ‘treat’.  There’s absolutely nothing positive about the word cheat.

There’s one more word in the line-up which I would like to change your attitude about, and that’s the word:  workout. 

Words are a means for us to express and describe our experiences to others, so they always have emotions attached to them.  Our feelings are constantly creating our lives. 

The words we use, especially when spoken repeatedly, can deepen our feelings about something (or someone) and ultimately become our experience.

The term WORKOUT has WORK embedded in it, we might attach a negative association to it.  People think of work as something hard, challenging, frustrating even, drudgery. 

But, in reality, workouts should be fun, energize you and make you feel darn good about yourself because, after all, you are showing up for yourself and moving your body.

Let’s create a more positive outlook on exercising and moving your body by replacing ‘workout’ with:

–          Exercise routine (one I use a lot)
–          Body conditioning
–          Gym session
–          Fitness session
–          Training
–          Or if you want to get a bit more creative… my body time, moments of movement, me time

It can be anything, really.  All we strive to do here by eliminating words that have carried negative connotations with them for decades, is put a pleasure, more enjoyable spin to them.

How does this sound, “I’m going out for a bit of body time now.  Be back in one hour.”  OR “I’m going to get in my moments of movement.”  INSTEAD of “I have to do my workout now.”

You may or may not agree with me that words like: workout, diet, cheat meal, good food or bad food influence the way to look at them and more importantly, the feelings you have toward them. 

I just hope today’s episode has given you a bit of ‘food for thought’ on ways you could shift your mindset and vocabulary toward a more positive, uplifting outlook.
As always, I hope to have inspired you to grow with today’s show.

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

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

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

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

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

Thanks so much for taking the time to tune into today’s show.
Til next time,
Lisa  xoxo

5 Ways to Boost Consistency

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

LINK TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/K1O8asIRGwb

In today’s episode of the Inspiration2grow podcast I am talking about the problem of the vast majority – how to be consistent.  I conducted a little survey on social media, and 8 out of 10 said they were currently struggling with consistency or had struggled in the past.  So, I asked those who had overcome their struggle with consistency to share with us ways that helped them.  I will also share some of my own experiences and spice to the discussion as well.

The question was… in ONE sentence, what is your best advice for someone who is struggling with consistency?

I’ll start by giving you the one-liner responses I received, then I will expand on the concept a bit myself.

1.       Get up early and eat the frog fast.

For those of you who have never heard of or read the book by Brian Tracy “Eat That Frog: 21 Great Ways to Stop Procrastinating and Get More Done is Less Time” – this piece of advice is referring to eating the frog first OR in other words, tackle the biggest, most daunting task first thing and get it over with.  The rest will feel easy.
 
Tracy’s book is based on the principle that ->
It’s time to stop procrastinating and get more of the important things done! After all, successful people don’t try to do everything. They focus on their most important tasks and get those done. They eat their frogs.
 
There’s an old saying that if the first thing you do each morning is eat a live frog, you’ll have the satisfaction of knowing you’re done with the worst thing you’ll have to do all day. For Tracy, eating a frog is a metaphor for tackling your most challenging task—but also the one that can have the greatest positive impact on your life.
 
2.       Get into the mindset of relying on your own inner discipline, and consistency will start to happen really quickly.

The D-word -> DISCIPLINE.  Whether you like to hear it or not, it does play a major role in establishing a new habit consistently.  You see, discipline should be treated or considered a muscle.  You have to train it, and force it to grow. 

Everyone begins feeling motivated to start something new, whether it is a new hobby, a new sport, playing an instrument, or a workout routine.  We feel an initial spark that piques our interest and gets us to take the first steps.  BUT, motivation will not keep us going at a consistent pace.  You will need to develop a solid discipline muscle as well as integrity to show up even when the going gets tough. 

One way to strengthen your discipline muscle is to plan on doing the task, hobby, workout, practice session – whatever it is – at the same time every day, NO MATTER WHAT!

So, you’ll have to be realistic what time of day that will be.  Could it happen first thing in the morning before the day becomes busy and hectic?  Could it happen later on in the evening when the children are in bed and the day has quieted down?  You know your schedule best, so choose a time that works best and will not be interrupted.

Make this new habit a daily recurring task – make it non-negotiable.  Tell everyone in your family that you have reserved this time for yourself.  You are unavailable because you have an important appointment with your GOALS. 
 
3.       Keep struggling, but never quit.

You have to realize that not every single day will be perfect, at least your vision of ‘perfect’.  I would suggest you reframe your thinking in this regard. 
 
Showing up for yourself and executing the new habit in some way, shape or form is PERFECT. That’s the perfection you should aim for.
 
What I mean by this is:  One push-up a day for the rest of your life is better than no push-ups for the rest of your life.  I know, I know, I know that once again I am using a fitness example.  However, this holds true for any hobby or habit too.
 
Just the other day, unfortunately I can’t recall where I heard this or who used this example, but basically, they said, “If your goal is to start flossing your teeth, start by only flossing ONE tooth each day.”  That’s all.  Do this simple action until it becomes a habit. 
 
If you want to start eating healthier, start by eating one fruit or vegetables as a snack each day.  No more, no less -> just do that every day. 
 
If you want to become a writer, just write one sentence a day.  That’s all.  Just one.  You’re done.  Rinse and repeat every day.
 
Giving 10% is better than giving 0%.
 
Consistency doesn’t mean giving your all each day.  That’s striving for perfection and we all know, this isn’t realistic.

It can be…. Monday 100%
Tuesday… 56%
Wednesday … 20%
Thursday … 45%
Friday … 70%
Saturday … 12%
Sunday … 100%
 
Just make sure you do the smallest thing you can do every day.
 
4.       Figure out how to break it/your habit down.

Once people realize how to break down their goals into much smaller manageable chunks, the task seems far less overwhelming and the steps you need to take are far easier.
 
This point ties into the one I mentioned above about one sentence a day, completing just one exercise for one minute a day to begin a workout routine, learn one new word a day if your goal is to study a foreign language.

Start small, even smaller than you imagine.  Then build yourself up.  Create that inner momentum and slowly, but surely you can increase your commitment over time.

The key to consistency is showing up without giving up.  Make it hard for yourself to give up & easy to show up.
 
5.       Remove the friction around this new habit or goal of yours.

You might feel some kind of tension or friction that gets in the way of being consistent with your goal.  This friction will have to be nipped it the bud or eliminated.
First off, prepare your things the night before.  Failing to plan is planning to fail.  So, get everything you need ready in order to create a pleasant experience or activity the following day. 

Maybe that is prepping your food, laying out your workout clothes, getting the coffee maker ready to perk, jotting down the top tasks for the next day (the M.I.Ts -> most important tasks to tackle), journal a bit on how you want to show up for yourself the next day.

Lower your expectations until you reach a spot of NO FRICTION, an ‘easy-breezy-lemon-squeezy’ level of action that you can take.  For example, if you want to read – then just commit to reading ONE page.

If exercising 10 minutes is too hard, commit to only 5. 
If 5 minutes is too hard to start with, commit to 2 minutes. 

Make is as easy and enjoyable as you possibly can.

Don’t push yourself to go bigger than you are able to commit to.  Reduce your expectations to a minimum.  I know that sounds really strange, but consistency is born through doing the smallest task regularly over time.  This is how habits are formed, ones that will stick with you for the long-term.
 
You don’t need to climb the entire mountain in one day. Completing just 10 steps a day is better than 50 steps in one sitting and then burning out. 
The days you work (on your goals and habits) matter more than how much work you do in one day.
 
I would also like to invite you to become part of the Inspiration2grow community on Facebook.  The group name is: Inspiration2grow for Female Goal-getters.  It is meant to be a community of like-minded women who want to grow strong from the inside out.  There will be daily journalling prompts, nutrition and fitness tips, exercises to try, encouraging conversations among the community and lots more.  So, be sure to join this group for support, new ideas and the necessary rocket fuel to propel your health and wellness to new heights.

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

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

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

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo
 
 

Stop Your Procrastinating…Today

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

In today’s episode of the Inspiration2grow podcast we are talking about how to beat procrastination -> … that force which prevents you from following through on what you should be doing or what you set out to do.  It is those tasks looming over your head which need to get done but for some reason, you just don’t want to or don’t feel like tackling them.

If you tend to procrastinate, you are likely a repeat offender unnecessarily postponing decisions or actions you know deep down you have to take.
The big problem with the issue of procrastination is it can increase your stress levels and possibly cause you to miss out on opportunities.

I’m sure we have all found ourselves in this situation whether we are talking about smaller-scale actions such as ironing a laundry basket full of clothes or a larger-scale decision such as leaving a job that no longer find fulfilling and challenging.

We often procrastinate on tasks we find:  difficult or challenging, stressful even, unpleasant, aversive or just plain boring. Tasks of this nature can make a person feel overwhelmed and provokes considerable anxiety in us.

Have you ever stopped and asked yourself WHY DO I PROCRASTINATE?

Procrastination is driven by a variety of thoughts and habits but basically, we avoid tasks or put them off because we don’t believe we’ll enjoy doing them.  We want to avoid making ourselves unhappy OR we are afraid that we may not be able to do them well.  Oftentimes these tasks cause us to feel confused by their complexity or we feel overwhelmed by their scope.

Psychologists have identified various drivers of procrastination to being:
1.       Low self-confidence to anxiety
2.       A lack of structure or plan
3.       One’s inability to motivate oneself to complete unpleasant tasks
4.       Becoming fixed on negative thoughts

For people with perfectionist tendencies, this behaviour pattern protects them against fear of failure, as well as judgement from others and themselves.  By avoiding the unpleasant work and investing time and energy to other tasks, procrastinators avoid feeling unproductive. 

But we all pay the price later if we give in to our procrastination.

Today I’d like to share some ways or steps to stop the cycle of procrastination once and for all.  Because, let’s face it, we don’t feel great about ourselves if we are constantly putting off tasks, we knew we have to address sooner or later, right?

The #1, most important way to end your procrastination right now, is to identify the smallest possible step you can take to make progress toward your goals, and try to start with just THAT tiny step. 

For example,

If you need to write an essay, you can decide to start by writing just a single word or sentence.  Gosh, how I wish I knew about this back in secondary school.

If you have to get a load of ironing done, start by setting up the ironing board and iron (don’t plug it in though!)

If you need to do your personal taxes for 2022, start by assembling a few documents like receipts or a binder for better organization.  What I mean is, gather a few things you will need for this process.  It’s a small step in the right direction.

If you want to start a workout routine, start by researching the type of exercise you want to do.  Watch the videos, prep your mind for what’s to come.  Maybe you could even get you workout clothes ready and laid out for easy access.

You’ll be amazed at how good it feels to take at least the smallest step in the direction of task completion.

So, let’s dive into ways to deal with procrastination when it rears its ugly head.

1. Forgive yourself for procrastinating in the past and flip the script on feeling lazy.

Now that you’ve accepted the situation, forgive yourself and allow yourself a fresh start.
If you believe you are lazy, be firm and make an identity shift since you become what you think.
Some people tend to label themselves as lazy as opposed to realizing it’s procrastination holding them back.  We will have to do a mindset shift here, because what or how we think of ourselves, becomes our identity.
You’ll have to flip the script from “I’m too lazy to do this”  to something like…
“I am going to take one small step by doing (blank).  I don’t need to complete the task today but I will commit to taking another small step tomorrow.” 

2. Understand the power of momentum.

It all begins with a single step.  I’ve already mentioned this.  By doing one simple thing to ensure you are moving in the right direction, you will create momentum within yourself.

To create momentum, do this: 
-> List 3 small tasks to do
-> Set a 50-minute timer
-> Take 10-minute breaks
-> Repeat

Completing tasks (or even partial completion of tasks) will reinforce the idea of finished them.  This, in turn, will solidify in your mind that you are capable.

3.  Break down your tasks.

Nothing great is or was built overnight. 
By focusing on smaller goals, the big goal will be less overwhelming.

4. Never multitask!

Keeping your focus on one task will allow you to:
-> Become more productive
-> Be less overwhelmed
-> Produce better output for the single task

5. Set deadlines.

You know how to stick to deadlines for your job, right?  Well, how about deadlines for yourself?
By completing tasks within the time boundaries you set, it will motivate you to keep on track.

6. Manage your energy, not your time.

o   Get in a solid 7 – 8 hours of sleep. 
o   Eliminate low-value tasks that need to be done.  Get these out of your way.
o   Do the most important task when you have the most energy. 
o   Take enough breaks.

7. Surround yourself with like-minded people.

Even better, get a mentor who has walked the path you are on and who can keep you on track.  This coach or mentor will help you stop making the excuses you allow yourself to all the time.

8.  Write a daily to-do list.

Make your to-do list short and actionable.
-> Be specific
-> Create urgency
-> Don’t overcomplicate it

9.  Eliminate distractions.

Situate yourself in a spot that is free of interruption especially when you have to do a demanding task.  We constantly get distracted by: our phones, our families, barking dogs, the TV.  So, find a spot that is quiet and more conducive to getting the task done.
 
10..  Be clear with what you want.

Clarity is key to overcoming procrastination.
You cannot go on a journey if you don’t know the destination. 

Don’t worry if you find yourself in the category of procrastination.  And, please don’t think of it as being lazy.

Statistics show that 20% of adults are chronic procrastinators.  That’s 1 in 5 of us. 

BUT… here’s the better news.  “Everybody procrastinates, but NOT everyone is a procrastinator.”

Follow the steps I have just talked about the next time you feel yourself putting a task off.  And, be sure to reward yourself once the task is finished.

And that’s my message for today, friends.

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

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

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

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

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo
 
 
 
 

Developing Habits That Stick Like Glue

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

LISTEN TO PODCAST EPISODE HERE -> https://spotifyanchor-web.app.link/e/kO5UGPIGywb

In today’s podcast of the Inspiration2grow show we are discussing the common theme which happens every year in January or February at the latest – the New Year’s Drop Off Rate.  We’ll talk about a better way to start a new habit, one that offers more sticking power.

This phenomenon happens EVERY year all around the world regardless of age or gender.  I am talking about the great exodus of people who make New Year’s resolutions to upgrade their level of fitness and health. Then, in a frenzy they join a gym, sign up for classes of every kind, dive into the pool for exercise, purchase all sorts of shiny, new equipment, scurry to order diet products online before they sell out, you get the picture.  I am sure you noticed all the heavy marketing campaigns targeted toward making 2023 the best year ever, slogans like NEW YEAR, NEW YOU, this will be YOUR year and make this year count. 

Have YOU been part of this New Year’s craziness?  I certainly have.  It’s been years ago now but I, too, committed to prioritizing my fitness routine and was dedicated to eating cleaner with the hopes of shedding a few unwanted pounds.

I’ve experienced this type of new year’s commitment both at my local gym as well as at the pool where I go for my laps, almost every day.  It’s actually difficult to get a lane to swim in without having to share with at least 2 or 3 other people now.  And, at the gym, well, it can be challenging to work though your exercise routine efficiently moving from machine to machine, because, well, so many other people are there too.  Even the spin classes are completely full – waiting list only for those who don’t reserve your bike early enough.

My husband commented just the other day while we were leaving the gym, things will look a lot different in here come February.  I knew he was spot on. 
Things will have calmed down considerably – come the end of February and March.  Why the huge drop off rate at gyms and fitness facilities? 

There are several reasons but, I think, people jump into these new habits and intentions of regaining their health and upleveling their fitness on a whim without enough mental preparation.  By this, I mean, shifting your mindset around the new habit is essential in order to set yourself up for success.

One of the most important decisions we make is which habit we want to build.

But, the question arises… how should we choose a habit that will stick?

If we choose the right habit, progress will be easy and feel almost effortless.  However, if we commit to the wrong habit, our life will feel like a struggle.

Therefore, it becomes crucial to work on the ‘right’ habit.  This means identifying with this habit, having the proper reasons why you want to achieve it, setting the intention behind it.

And, everyone has to realize…there will be work involved, sometimes hard work. 

When thinking about new habits we want to form, we naturally begin by considering the OUTCOMES that we want to achieve.

* I want to lose weight.
* I want to stop smoking.
* I want to learn a new language.
* I want to write a book.

These are all great habits to form, but if we don’t first identify who we desire to become as opposed to what we want to achieve, you will likely not be able to develop the sticking power required to achieve this goal or incorporate this new habit into your life.

You see, anyone can convince themselves to hit the pool for a swim once or twice a week, attend a spin class once a week or even workout once or twice a week.

I’ve talked a lot about starting a new morning routine, journalling, breathwork techniques, even meditation in previous podcast episodes as possible new habits you could consider implementing.  But if you don’t shift your belief behind the behaviour, then it becomes very hard to stick with the new habit to see long-term changes.

Improvements are only temporary until they become part of who you are.
·         The goal is not to lose weight; the goal is to be the person who NEVER misses a workout.
·         The goal is not to practice yoga every day; the goal is to become more mindful of the mind-body connection and learn to relax.
·         The goal for children and teens isn’t to get straight A’s at school, but rather to become the student who studies every day.
·         The goal is not to become a writer or seller of books; the goal should be to get your message out into the world and impact other’s lives.
·         The goal is not to tone your body; the goal is to equip your body with stability and the proper balance it needs to prevent injury.  And, the goal should be to show up for yourself and your ability to move your body.

The ultimate form of intrinsic motivation is when a habit becomes part of your identity.

So, we have to shift our thinking from, “I’m the type of person who WANTS this.”
And start saying, “I’m the type of person who IS this.”

Your identity (or perceived identity) plays a pivotal role in your behaviour.  How we see ourselves determines how we behave and show up for ourselves.

And, our identity comes from our habits.  The more you repeat a habit, the more you reinforce the identity connected with that behaviour.  Of course, the more you reinforce the identity, the more natural it becomes and is easy to repeat as a behaviour.

If you start to exercise and see yourself as someone who values movement and shows up for yourself to become a healthier person, you will start to believe you are this type of person.  This identity shift will motivate you to show up more and more, and more easily, I might add.

Every action you take is a vote for the type of person you wish to become.

Act like the type of person who believes in yourself.  And, each habit will suggest, “Yeah, this is WHO I am.” 

No single action will transform your belief.  But as repetitions of your habit build up over time, so does the proof of your new identity.  If you align your behaviour with your identity, you no longer are pursuing behaviour change.  You are merely acting like the type of person you believe yourself to be.

Benjamin Franklin once said, “The things you do often create the things you believe.”

So, if you believe yourself to be the type of person who moves her body regularly and shows up for herself, you will be that person.

Ask yourself, “Who is the type of person that could get the outcome I want?”

What would a healthy person do?
What would a productive person do?
What would a fit person do?

Create an identity that you work toward and define the habits that support this particular identity.  This will help you know which habit to adopt.  Then you can start taking small steps to reinforce your desired identity.

Here a few examples of linking your habits to your desired identity:

·         If you want to become an artist, you should focus on becoming the type of person who paints every day.
·         If you want to learn a new language, you should focus on becoming the type of person who studies every day.
·         If you want to become lean and toned, then you should focus on becoming the type of person who exercises every day.

Don’t focus on the outcome.  Focus on the type of person and the daily habits this person needs to do to achieve the goal.

Far too many people spend a lot of time and energy focusing on the result when they should be putting that energy into taking the small, daily steps in BECOMING the person.

Your daily habits reshape your perception of yourself in a very gradual way.  This change is quite slow and nearly impossible to see.  We have a difficult time noticing any difference between who we are today and who we were yesterday.  But, you do notice the actions you take.

With each action, you are voting for yourself and the new identity you are slowly, but surely forming.

There is an internal shift that happens.  This will help you stick with your habits more than anything else.

The very first step is to focus on WHO you want to become, not WHAT you want to achieve.

This is so very empowering. Trust me.


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

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

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

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

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

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo
 
 
 
 
 

The Number 1 Way to Gain More Confidence

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Boosting our self-confidence is always a good thing. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Showing up for yourself is a confidence enhancer.

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

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

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

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

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

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

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

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

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

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

I hope to have inspired you to grow.

Til next time,
Lisa  xoxo
 

Don’t Let Your Age Hold You Back, Ever

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

In today’s episode of the Inspiration2grow podcast I am talking about aging gracefully and on your terms but also stressing the fact that age should never hold us back from the things we want to do as women.

Recently I experienced a situation where I was doubting myself, my ability and thinking perhaps I was too old for a sport I have always loved participating in. This got me thinking that maybe other women out there are excluding themselves too just because of their age.  I want to change that!

Just a few days ago my husband and I returned from a skiing holiday in Mt. Tremblant, Quebec.  It was an amazing time spent out in the fresh air, on the slopes high above the village overlooking beautiful scenery.  However, I came very close to throwing in the towel and not even trying to ski again after about 20 years.  Why?  Because I felt my body and my mobility limitations wouldn’t respond well to the physical nature of skiing.  It really felt like a mental and physical impossibility to push past my fear and anxiety when I put my skis back on again that first day.  So many thoughts and worries were going through my head.  Am I too old for this?  Should I even put my body through this?

I was convinced that my body would somehow rebel against the physical exertion, flexibility and movement required to ski for even an hour each day, as it has done over the past 4 years now.  Every time I have made attempts at picking up a sport I love again, my body wouldn’t cooperate, and I’d be left in severe pain, not being able to move for a few days.

Long story made short, I was able to keep up with all the people in my group:  the teenage snowboarders, the other skiers and my husband, who was born in Austria and grew up on skis. So, he is kind of like a world cup slalom racer if he wants to be and not so easy to keep up with.

All in all, I was amazed at how well my body responded to this type of exercise and exertion.  But, if I hadn’t been in fairly good condition from my months at the gym – strength training, attending spin classes as well as swimming most days, I am sure my body would not have made it through 4 days on the slopes. 

And so, here is my plug for strength training – it really does make a huge difference.  Without my strength in my quads and hamstrings, abs, arms and shoulders, I would never have been able to overcome my other mobility issues. There is so much value in building muscle, ladies.  I just can’t say it enough.  I am truly a testament to the power of weight lifting.

Sorry, but I digressed slightly.  You know every chance I get I will advocate for women to take up strength training.

Let’s get back to the topic of aging but still living life to the fullest…

But here’s the thing…I don’t want to age to hold me back from doing things I want to do.  Nor do I want fear of failure to keep me from taking risks or pushing myself outside of my comfort zone.

How we age is a decision we make for ourselves.  What we think aging means is what we tend to believe based on our actions, thoughts, and habits.  What I mean by this is…if we assume you are washed up at say 50 or 60, then you will believe this to be true.  If you think you and other women in their 50’s and 60’s are old, done, life is over, wrinkles are showing up everywhere, all the pains and injuries come out. 

If you believe all of this, you will start to model your life after this.

However, if you believe that it’s just the beginning.  If you believe you’re going to navigate it differently and you’re going to thrive.  If you trust that you will find work arounds when the going gets tough AND if you believe that your best years are yet to come, you’ll start taking the actions and form the habits that represent these thoughts.

It comes down to mindset.  Your expectations will strongly impact what you think you can do.

Are you going to sit back and coast through life aimlessly just because you’ve reached 40, 50, 60 or beyond?

I hope not!

I really want to change the conversation around aging.  I want women to see the vast possibilities and potential within themselves at any age.

I want women to redefine themselves and, in the process, rebrand themselves.

How do you see yourself?  What labels or descriptors do you use when talking about yourself?

Chances are good that you don’t even consider yourself: beautiful, capable, sexy, vibrant, amazing, sensuous, empowered, energetic, tenacious, a force to be reckoned with.

Sure, there might be a few more wrinkles, sagging skin here and there and a few grey hairs that are visible. But these don’t and shouldn’t define us.

I’ll tell you a short story… some years ago now my family had gathered at our home for Easter and all the women were in the kitchen getting the meal ready when we were all approached by someone who was offering us Botox injections. We were all taken back and stunned by this.  I think we were all a bit self conscious at that moment wondering if we looked like we truly needed some smoothing out on our faces.

My sister-in-law had the best comeback when she said, “Why would I want to get rid of or hide my experience/life lines?  After all, they show that I have lived life to the fullest and what I’ve been through.” BEST REPLY EVER!

Recently I saw an IG post and caption from the former super model, Paulina Porizkov, who is fully embracing her grey hair and effortless look without any makeup these days.  She posed nude and wrote,  “I’m finally comfortable in my own skin.  I don’t need armor when I’m already armed with my experiences and the wisdom they’ve brought.  All the really good stuff is crammed into this body and invisible on the outside.  That doesn’t mean it doesn’t exist.  It’s what keeps me standing tall and proud – even when undressed.”

 Your face and body reflect the full experience and character of your life.  Should we be ashamed of it? Absolutely not.

Just remember… you are so much more than your appearance AND there is nothing wrong with wanting to look your best at any age.

Aging is not a disease.  It should be celebrated for what it is -> a time of growth and change.

What are you telling yourself about who you are, what you are capable of and what you really want?

What story are you telling yourself? 

I’ve learned something very important in my 50’s and that’s not to blindly accept what may look like a hopeless situation when it comes to your health.  I’ve learned to challenge that and say, well yes, that might be true for some people, but it’s not going to be true for me.  I changed my story, my narrative around my health, my mobility, my attitude toward pain.

If you don’t learn to advocate for yourself and your health, no one else will. 
If you give in to your own excuses, you will forever remain stuck and possibly declining or regressing.
If you don’t look for work arounds when the going gets tough, you will admit defeat.
If you consider your age an impossible hurdle, you will miss out on so much in life.
If you constantly fall into the “woe is me” trap, you’ll never make progress and always feel like a victim.
You hold all the cards in your hand.  You are in control.  You are 100% responsible for your health. 

Don’t let age be an excuse for not taking action on your goals and dreams.

Ask yourself, what is it that you really, truly want?  And now think like this, if I’m going to be that person, who is fit, toned, running after her grandchildren, confident, living her best life, feeling vibrant and amazing, then what actions, habits and thoughts will I have or take in order to BE this person?

Define who you want to be regardless of your age.  Start showing up each and every day as this person.

One very important thing I want you to stop doing NOW -> and that is comparing yourself to anyone else.  Whether it’s on TV, on the news, on social media, in magazines, on billboards.  Stop comparing your life and your looks to their highlight reel. 

Oh, look at her.  She’s so much more beautiful.  She has accomplished so much more.  She has more likes, more comments on her posts.  She is so much MORE than I am or will ever be.

We get sucked into this comparison of how we are supposed to look, act, and be based on what society thinks or expects.  It is so detrimental.

My tip for you is to take control of how you start your morning.  You will show up differently to the world and feel better about yourself if you stop being influenced by others – on TV, on social media, or elsewhere first thing in the morning.  Instead of scrolling your phone or turning on the TV, do something positive like meditating, journalling, listening to a podcast, doing a craft or your hobby, exercising is my favourite.  This will help you stop feeling “less than”.

Wow, I feel like I covered a lot in today’s show.  But let me bring the message home by saying, you are never too old to start a new chapter in life.  You are never too old to start something completely new.

I’d like women to embrace their age more and not allow it to hold them back.  Stop saying, “I’m too old.”

You don’t have to ‘accept’ your situation.  You are in charge and can pivot or adjust the course of your journey at any time.

Imagine the person you want to become and start taking action to become and embody this person.

Age gracefully but on your terms.  Your age is simply a number not a definition of who you should be or how you should act.

Our bodies are amazing and we should not give up on them just because we are 40, 50, 60 or beyond.

Love yourself, love the stage of life in which you find yourself, love your body for all it does for you, love your looks, love your uniqueness, love being YOU.

Remember this:  You are much more than your appearance; you have a special purpose in life and a true gift to be shared; you are an example to others, so be sure to be a good one.

 And if that wasn’t enough of a pep talk, ladies, I’d like to leave you with a quote from Caroline Caldwell that I thought was so fitting…

“In a society that profits from your self doubt, liking yourself is a rebellious act.”
So, let’s all be rebels.
 
And that’s my message for today, friends.
 
My only hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

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

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

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

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

I hope to have inspired you to grow.

Til next time,

Lisa xoxo

10 Things Nobody Tells Us About Exercising

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

In today’s episode of the Inspiration2grow podcast I am talking about the 10 things nobody tells you about exercising.  Whether you are a newbie to exercise or maybe you are returning after a longer break, there are a few things you should be aware of before diving in.  Number 8 & 10 are my personal favourites, so be sure to listen until the very end.

I’ve said this before but it bears repeating, so I’ll say it again…

Everybody starts at ground zero by learning the bare basics, stumbling along through successes as well as mistakes, setbacks and having to overcome hurdles but eventually coming out on top.  It’s normal and it’s part of the process.

Even peak performers and top-notch athletes, runners, cyclists, swimmers, gymnasts, figure skaters, tennis players – all were once upon a time true beginners at their sports.  Just like you and me, they started from the beginning having to learn the fundamentals.

Keep this in mind as you push forward toward your fitness goals.  Rome wasn’t built in a day.  All good things take time.

So, for those starting out for the first time with a brand new exercise routine or the seasoned few who have been there, done that – but a long time ago, here are 10 things you need to know.
 
1.       Gyms are fantastic, but you don’t need one to be successful in your fitness journey.
There are countless reasons why people, and women in particular, don’t like the thought of going to the gym.  Sometimes they feel intimidated and terribly uncomfortable doing a workout whilst surrounded by sweaty folk or the noises some gym rats make when lifting heavy weights.  Oftentimes the machines themselves cause uncertainty – how to use them, how to adjust them, the gym etiquette.  Other times, people find gym memberships expensive.  All valid reasons, I will admit.  But you don’t need to set foot in a gym or even leave your home to get a killer full body workout.  All you need is your own bodyweight, dumbbells or resistance bands plus sneakers.

Do some research online to find YouTube videos made by women who show you the exercises, demonstrate and explain the do’s and don’ts of the various exercises and find what you enjoy most.

2.       Don’t stress about devising a workout for different areas of your body aka body part split.
Beginners are best advised to start with a total body workout.  These programs include compound movements, i.e. ones that exercise multiple muscle groups at the same time such as: squats, dips, push-ups and lunges.  They will build your body evenly while torching lots of calories.  An added bonus:  if you do these movements in quick succession (that means without lots of rest time in between them), the workout also becomes cardiovascular, giving your heart a workout at the same time.

3.       Create a concise cardio session.
Many people believe that cardio is the way to go for better, increased levels of fitness.  Don’t get me wrong… I’m not saying you shouldn’t do cardio.  There is definitely a place for long, slow and steady cardio workouts especially if you’re a marathoner OR have medical issues.  But if neither of those scenarios apply to you, keep your cardio sessions to under 30 minutes per session and go at it hard.

Research shows that higher-intensity workouts burn more total calories, while improving endurance and maximal oxygen consumption.  At this higher intensity level, fat is burned in half the time it would take with lower intensity cardio.

This is one of the many reasons why I love spin classes so much.  It gets my heart pumping, mega amounts of calories are burned, my leg muscles become more toned and it only takes less than 30 minutes.

There is a definite bonus to high-intensity workouts -> they boost the production of muscle-making and fat-burning compounds such as growth hormone, keeping you feeling and looking younger inside and out.
 
4.       Save static stretching for the end!
Many people don’t realize this but static stretching, which means you assume a stretch and hold it, should NOT be done at the beginning of your workout.  This has been my husband’s big beef for years.  Far too many times, you see fitness instructors have the class warm up with static stretches, which could potentially cause damage.

Instead, dynamic stretching should be done at the start of your workout to loosen your limbs with active range-of-motion movements.  Examples of these would be leg swings and arm circles – performed pre-workout. 

Save the static stretches for afterward when you are warm and want to relax and lengthen your muscles.

5.       Your hunger levels will increase.
Truth be told, you might become ravenous but don’t worry.  This is a good thing.  It means your body is changing in ways you want it to ->  growing muscle and shedding fat <- and in order to do that, it needs FUEL.  So, be sure you feeding your body (or machine) with lean protein such as grilled chicken and fish, complex carbs like oatmeal and brown rice as well as plenty of fruits and vegetables.

6.       You might gain weight in the process.
Don’t panic or get discouraged if the scale doesn’t tip in your favour all the time while exercising.  In reality, muscle weights MORE than fat but, here’s the great news…muscle takes up less space than fat.  Consider that weight is only a measure of how hard gravity is pulling you toward the Earth’s center.  It doesn’t take into account your percentage of fat versus muscle, your height, the time of the month for women or any other factors that could very well affect your physical weight from day to day.  A much better way to measure progress is how your clothes fit.  If things are getting looser, even if the scale gives you a heavier reading, you’re on the right track.

The message here is not to let the number of the scale dictate your success and be your only marker of progress.
 
7.       The “Golden Rule” is 80/20
We all need our comfort foods now and again.  Perhaps a chocolate bar, or plate of cheesy nachos.  For me it is a bag of salt & vinegar chips.  But if you eat healthy and clean 80 % of the time, you can be a regular human during the remaining 20%.  Allow yourself an indulgence from time to time.  This will definitely make eating clean and sticking to your program easier, and ultimately will get you the results you want.

Let’s put this into perspective though.  This doesn’t mean indulging every day.  The way I interpret or practice this rule is eating clean and healthy for 4 days and allowing for a small treat on the fifth day.  I don’t let this little treat sidetrack everything though.

8.       Exercising is a great way to boost your confidence.
Many times self-esteem issues are closely linked to body perception.  Exercising regularly helps build your confidence by improving your body image.  You’ll gain strength and tone your body bit by bit, and seeing these results can help you feel better about your appearance and give you a much-needed boost of confidence.

Additionally, the fact that you are showing up for yourself and making genuine efforts to improve will fuel your inner feelings of self-esteem.  Sticking with a program provides a sense of achievement and creates intrinsic motivation and momentum to keep going.

Not to mention the compliments and positive feedback you will get from family, friends, and colleagues ->  that will most definitely boost your confidence.

9.        Some days you will be weak.
Whether it’s from a lack of sleep the night before, being dehydrated, feeling stressed, boredom or one of a hundred other reasons why your workout went poorly, it happens to all of us.  Just know it’s not a reflection of anything deeper.

Some days you will feel super strong and on top of the world, whereas other days, you’re dragging your body around not sure who you are going to get through your workout.  It’s normal and everybody experiences it at some point.

Listen to your body and maybe decide on a lighter workout on such days.  Sometimes after a bit of a warm-up, things turn around for the better and you feel more energized.  Don’t push extra hard on the days when you feel weak.

10.   Commit to the long-term when it comes to exercising.
Most people who begin an exercise program only think of short-term goals and focus on achieving those. But I challenge every one of you to start looking a health differently…

If your goal is to lose 25 pounds over the next 12 weeks.  Shift your thinking to -> I want to regain my health for the rest of my life. 

How much more powerful does that sound?

Instead of wanting to lift heavier and heavier weights at your workouts. Shift your thinking to -> My goal is to be the gal who NEVER misses a workout. 

Now, that’s something worth striving for indefinitely.

Maybe you have set your sights on being the fastest in next month’s race.  But let’s shift your goal and focus on being faster next year than you are today.  And faster in two years that the year before.

Ignore the short-term results.  Learn to embrace and love the process of becoming healthier, stronger and fitter. 

Shift your thinking completely about living a healthy life and stop acting like it is a big deal.  Exercising shouldn’t be a sacrifice; it shouldn’t be an obligation.  It should be normal for you. 

You should celebrate your body and all that it can do for you.  Honour your body and pledge to do everything in your power to keep it well oiled, moving, fuelled properly and working at peak performance.
 
And that’s my message for today, friends.
 
My only hope is that you start to implement some of the ideas, tips and strategies that I talk about and I would love to know which ones have been beneficial for you personally.

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

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

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

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

I hope to have inspired you to grow.

Til next time,

Lisa xoxo