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.

 

Taking the Risk, Facing Your Fear

I was talking with my supervisor yesterday and we discussed how some people are afraid to try new things. This is not my nature and I am amazed when I am reminded how many people pass up opportunities because they are afraid. When do you hold back because you are afraid to leap or even step? Have you missed out on awesome opportunities in your life because you held back? How will you face your fear next time and not lose out?

Being able to discern valid opportunities that will move your life forward is important. Often many of us are afraid because there is so much out there. We become overwhelmed trying to wade through it all. So it is very important that you are able to pick and choose which things you want to reach for.

First, get really clear on what you want. Do you want more health? Wealth? A more fulfilling relationship? A brighter garden? How can you know what opportunities are out there if you don’t even know what you are looking for? It is very important to get clear about what you want. Research shows us that what we are conditioned for we will see more of. This means if I am conditioned to think I can’t do something, I will find all the ways in which I cannot get it done. On the other hand, if I think I can I will look for solutions to getting it done when I get stuck because I believe I can.

Second, know your own limits. We all have them. And this means we all have strengths, too. It is important to know both. Once you have a clear idea of your strengths and weaknesses it will be important to find others who are strong where you are weak. This allows you to fill in the gaps in your own abilities. If your task is beyond the help of a friend, hire a professional to fill in your gaps.

Third, don’t be paralyzed by fear. We all get that last minute feeling of fear when we jump from the cliff into the unknown. Don’t let it stop you. Again, it is important to determine if the fear is telling you something you need to listen to, like don’t give all your savings to a Bernie Madoff type, or if it is a natural result of pushing your own limits.

Finally, enjoy the ride. Life is a journey and no matter what you journey you are set to embark on enjoy it.