Wanna Change? Planning Makes A Difference

When changing a habit it is important to plan. As you look at your schedule it is important to “schedule” your workouts just like you would any other appointment. Pack your gym bag the night before: put your shoes, clothing, water bottle, hair ties, iPod, earphones, towel, etc. in the bag and place the bag in your car, near the door, with other items you will be taking with you. This sets you up to follow through on your plan and help you eliminate obstacles that could sidetrack you from your daily goal. The trick is to pick your goal, break it down into small simple steps, and then follow through on those steps.

How will you change your daily routine and implement your new plans so you succeed?

Personally for me, I make sure to have all my gear ready to go and easy to pack – Like K bandsshoes, and a good towel. These make it easy for me to get started and get back to work over my lunch hour.

Now I might have you thinking … WHAT you are able to fit this in over the lunch hour?!?!? If you are still wondering about timing or not sure how to get your workouts to fit into your day, check out this article on Fitting Your Workout Around Your Day.

Facing Fear With Movement

So, I’ve been listening to uninhibited women leadership online conference with Ashley Burnett this week and the topic today was about fear. I found it interesting to discuss fear and struggle to know what I am truly afraid of. I spend a lot of time working with people who are afraid, I talk about it most days for multiple hours per day, and here I am not sure how to label my own. As I thought about it, I came up with a movement flow to help you get to the essence of your fear … in case you are like me and find it’s a bit of an enigma for you, slippery, and hard to fully see. You know it’s there, but you just can’t make it out clearly.

Many are afraid of living the life they could, afraid of giving up a label like being depressed, anxious, female, male, successful, a failure – you name it people are often afraid to give up an identity, even if it’s one they don’t like. That identity has protected you in groups, helped you define who you are and who you are not, and maybe guided your path for a long time. Well, what if you could step off that path and become something else. Something more in line with who you want to be today. Would you do it? Would you be able to let go? Dive into the practices that can help you become your highest self, your personal best dream – would you do them?

climbing the stairs

It’s often difficult to really know what you are afraid to give up. The bottom line is who would you be if you weren’t afraid. This question offers you the glimpse into what you might be afraid of. Here is an exercise set to help you cut through the mental chatter and just focus on what’s holding you back. Movement always helps me see more clearly and decrease the mental chatter that clouds me.

Step One:

Complete an easy warm up or use this set in the middle of your regular workout.

Step Two:

Get a Tabata Timer – this is very helpful and there are a number of free apps that will help you do this (and other interval workouts). If you don’t want to get one a simple kitchen timer can work, your watch, or phone. You need to do 20sec exercise intervals with 10sec rest intervals – 8x.

Step Three:

Start by picking your mantra. This could be a question – what am I afraid of? What’s holding me back? etc. or a statement – Fear. Let Go. – you get the picture. Find a phrase that works for you and visualize it – maybe it’s a picture, maybe a set of words, etc. You want to truly feel it deep within you.

Step Four:

Begin a jumping squat tabata. With the help of your timer, you begin your jumping squat set for 20 sec, rest 10sec, 8x. Total of 4min. Tabata’s are hard, just know that. If you have to take a break, try to keep the movement going, even if you take out the jump or begin to alternate legs, etc. You want to be completing the full movement at the end of the set.

As you complete the tabata focus on your mantra or visualization. See what arises. There is nothing to do, nothing to fix. We just want to see what remains when it gets really hard to focus. Often this is the essence of the thing we can let go of, we fear, we want to transform. Sometimes we even transform it in the tabata. I’ve seen clients start with “I am not good enough” to yelling “I’m fuckin’ rocking it” with conviction by the end of just one 4 minute round.

Step Five:

Repeat Steps 3 & 4, this time with the thing you want to gain or embrace in your life. Again, take a few moments to breathe, see your goal clearly in your head, and find the right set of word(s) to represent what it is you really want.

Then begin another tabata – any exercise will work.

I often like to superset pushups, lunges, low rows, squats, high rows, jumping lunges/split lunge, plank hold. This order will get you a full body workout in about 40 min with 2-3 min in between each tabata for meditative work and visualization preparation. Finish with whatever core/abdominal work you are focusing on and a full body stretch. If you complete all the steps you’ll have an hour worth of movement with a meditation and self-growth focus. It’s not an easy workout, but one that will help you distill your thoughts into what you want next, see where you want to go, and help you feel confident enough in your own abilities to actually complete and live the practices you’ll need to reach your goals.

Have fun finding your FEAR!

 

*Please remember that exercise is physical and in the event you have a medical condition or other reason to be concerned about completing hard/intense exercise or movement that you check with your doctor.

 

How to Leave the Stuck Feeling Behind!

What do you do when you feel stuck? Most of us, spin. We spin our wheels, gossip, complain, and continue to create situations and stories that keep us looping over and over whatever it is that has us feeling stuck. Then we give up … Or become resentful and angry. What if we could get ourselves out of that stuck feeling without blowing up our lives? Would you be willing to put the work into a simple, yet difficult strategy? Could you take an honest look at yourself and see where you are creating this problem?

When you can take an honest look at yourself it helps create a calmer sense of being. It might be hard, and will offer you an opportunity to find your center. Your personal center, not the one that others want you to have … the one you want. In addition, looking at yourself offers an opportunity to see what solutions you can provide and where you might want to let go.

So let’s say you feel stuck at work. You feel unheard, not valued, or taken advantage of. You could complain to co-workers, skip details on projects, or undermine your boss. In each case you are looking at external factors to deal with internal feelings. I will address the external parts in a moment, for now look at your own process. If you are feeling unheard, what can you do to change how you have been approaching the conversation? Can you change the way you word your requests? Is your tone or body language in need of updating? By looking inside we see where we can take our power back. We have options for how we’d like to engage in the world. From this place even if we aren’t successful, we are operating with authenticity and can feel proud of our part in the interaction.

If you don’t feel valued, how would you know you were being valued? Many of us have a particular style or need for recognition and we expect everyone else to know it…AND we don’t want to tell them. Some of us were brought up believing that if someone really loves and cares for us, they should know what we want and need. Telling them those internal thoughts actually feels like nobody cares. Well, the truth is … No one can read your mind. Plus we each enjoy different styles. It might be that my co-worker keeps trying to give me praise and due to our different styles I don’t even notice the recognition. So by looking inward you are able to determine “how would I best understand praise and recognition”? Sometimes this is all you need. Once we get to this step many of us actually start seeing all the praise that’s been there all along and we can begin to bask in it. If we aren’t seeing it, maybe we need to ask for what we want and need? Many of us struggle to ask for these items, because it is scary – what if no one responds? – well if you are feeling under valued, you are already here, might as well ask. Something different might happen.

Now if you are feeling taken advantage of, look at how you might be contributing to your own sense of being put upon. For instance, do you offer to take care of others’ work load? Do you step up to get things done, yet never expect or ask for others to take care of their end of the bargain? Do you have trouble saying no or asking for extensions on deadlines? Do you do extra work because if you don’t do it who will? These are the things that may keep you stuck in your own problem. Take a look at each situation and ask yourself what your role is? Ask “how can I do this differently?” Or “where can I ask for help?” Or say “my role here is _______”. If you are doing more than your role, look at why. How could you “give back” the parts that aren’t yours to carry? There are lots of ways to determine how to change your behaviors. When you “martyr” by taking everything on (to help, so others feel cared for, because you can, so it gets done, etc) you actually disempower others and create a re-occurring pattern where you’ll be the one expected to pick up the slack. All people want to contribute to something. Allow others space and time to do so in their own way and everyone gets to shine … and relax.

Now, I know some of you have been biting your tongue a saying, “it’s not me” and in some cases it isn’t you. You are only responsible for your half of any relationship. If you take an honest look at yourself you should be able to see what you can control, how you can change your thoughts, and what items you can drop or do differently. If you get through that process honestly you may note that the other person or the environment is too powerful. At this point you have a choice to continue doing the best you can given the circumstances or let go of this relationship, job, etc. It will be important that you take space and time to come to this conclusion. When you change your behaviors give others some time to catch up. In addition, walking away from a situation when feeling strong emotion is not usually successful. Make sure you are objective and feeling logical as you make those decisions. Not only will you be able to say you made the best choice for you, you’ll also have time to consider your options and put other plans in place.

The Recovery 2.0 Conference

I have been attending these online conferences and sending clients to attend for the last few years. He’s always got a great line up of speakers that speak to all areas of healthy regulation – food, sleep, exercise, social, psychology, medical, trauma – all sorts of great info.

Even if you aren’t in recovery from drugs, alcohol, or any of the “Big 6” –  we are all in recovery from something. Here’s the link to sign up for this free conference, you attend from the comfort of your own home or office or car or trail run or where ever you happen to be.

http://recovery2point0conference.com

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