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.

 

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

SURVIVE ADDICTION.
HEAL MIND, BODY AND SPIRIT.

THRIVE IN YOUR LIFE.
25 recovery experts share cutting-edge information.

5 Things Emotionally Stable People Don’t Do

So I was reading away and came across this gem in my inbox. These 5 behaviors are keys to living a life worth living and chock full of healthy coping when things don’t go your way. I couldn’t help but reach out to see if I could re-post them here for you. Read and Practice Away!

http://www.marcandangel.com

Marc and Angel are the authors of 1000 Little Things Happy Successful
People Do Differently. Here’s their amazing list of 5 Things Emotionally
Stable People…. If you enjoy this, be sure to visit their website for
more inspirational advice and tips for life.


 

From Marc and Angel Hack Life:

Recently I received an email (creatively) titled €œEmotionally Stable
People Don’t Do This from a reader named Karl. In it he describes
a rather chaotic emotional roller coaster that he’€™s been on for the
past few years, personally and professionally. And then he wrapped up
his email with this:

€œTruly, I love your book and blog. Both have helped me get through
some seriously tough times. But even though I’ve made progress, I
often struggle with my emotions. I persistently let every little
problem get the best of me. So I was wondering, what do emotionally
stable people NOT do? I’€™m asking because, even though I’€™ve made
progress, I know I’€™m still holding on to old habits that are holding
me back. I need some reminders of what NOT to do!

There are a million ways to answer Karl’s question (especially as it
relates to his unique life situation), but since emotional stability is
something all of us struggle with at times, I figured I’d take a stab
at answering his question in a general sense, for all of us. Here’€™s
what emotionally stable people don’t do:

1. They don‘€™t take other people’€™s behavior personally.
It’s easy to feel unloved and unwanted when people aren’€™t able to
communicate and connect with you in the way you expect. And it’s so
hard not to internalize that disconnection as a reflection on your
worth. But the truth is, the way other people behave and function is
not about you.

Most people are so caught up in their own problems, responsibilities
and struggles, that the thought of asking you how you are doing
doesn’t even cross their mind. They aren’t being mean or uncaring they are just busy and a bit self-centered at times. And that’€™s
OK. It’s not evidence of some fundamental flaw on your part. It
doesn’t make you unlovable or unworthy. It just means that some
people aren’€™t very good at looking beyond their own egocentric
bubble. But the fact that you are,€“ that despite the darkness you
feel, you have the ability to share your love and light with others€“
is an incredible strength. (from the œRelationships chapter of
our book)

2. They don’t just react they respond mindfully.
A reaction is a hot, thoughtless, in-the-moment burst of emotion
that’€™s usually driven by our ego (we €™are more likely to react when
we a€™re disconnected from our rational mind). It might last just a
split second before our intuition kicks in and offers some perspective,
or it might take over to the point that we act on it. When we feel
angry or flustered after dealing with a situation or person, that’s a
sign we’€™ve reacted rather than responded mindfully. Responding
mindfully will leave you feeling like you handled things with integrity
and poise.

3. They don’t get stuck thinking the world is ending.
Sometimes the darkest times can bring you to the brightest places, your
most painful struggles can grant you the greatest growth, and the most
heartbreaking losses of relationships can make room for the most
wonderful people. What seems like a curse at the moment can actually be
a blessing in disguise, and what seems like the end of the road is
actually just the realization that you are meant to travel a different
path.

No matter how difficult things seem, there’s always hope. And no
matter how powerless you feel or how horrible things seem, you can’€™t
give up. You have to keep going. Even when it’s scary, even when all
your strength seems gone, you have to keep picking yourself back up and
moving forward, because whatever you are battling in the moment, it
will pass, and you will make it through. You’€™ve made it this far, and
you’ve felt this way before. Think about it. Remember that time
awhile back when you thought the world was ending? It didn’€™t. And it
isn’€™t ending this time either. (from the Adversity chapter of
our book)

4. They don’t tie their present emotions to past negativity.
When we’€™re in the here and now,€™ it’€™s much easier to cope with
emotions and see them as just that: emotions. If we get caught up
obsessing over the past, emotions and situations can take on new (and
untrue) meanings as they become attached to stories. For example,
imagine you just got turned down for a new job. Naturally you a€™re
disappointed. But if you a€™re not present with that emotion, and
instead try to act like a tough girl or guy by burying it, the mind
delves back into your past for all the other times you’ve felt that
way. Now you feel like a failure and you start to carry a feeling of
unworthiness into every future job interview.

When we stay present, we’€™re empowered to start fresh every moment and
we can see every situation with a sharpened perspective, which allows
us to grow beyond the negative emotions (and outcomes) standing in our
way.

5. They don’t spew hate at themselves.
When you catch yourself drowning in self-hate, you must remind yourself
that you were not born feeling this way. That at some point in the past
some person or experience sent you the message that something is wrong
with you, and you internalized this lie and accepted it as your truth.
But that lie isn’€™t yours to carry, and those judgments aren’t about
you. And in the same way that you learned to think negatively of
yourself, you can learn to think new, positive and self-loving
thoughts.

You can learn to challenge those false beliefs, strip away their power,
and reclaim your self-respect. It won’€™t be easy, and it won’€™t
transpire overnight. But it is possible. And it begins when you decide
that there has to be a better way to live, and that you deserve to
discover it. (from the €œSelf-Love€ chapter of our book).


 

Pretty cool stuff, huh?! I really liked the simple steps. Now that you know what not to do … go practice the new steps until they become second nature, until they become you!

http://www.marcandangel.com

Marc and Angel are the authors of 1000 Little Things Happy Successful
People Do Differently. Here’s their amazing list of 5 Things Emotionally
Stable People…. If you enjoy this, be sure to visit their website for
more inspirational advice and tips for life.

Getting over the Plateau

How’s everyone doing on your goals? Hopefully, you are still progressing. Sometimes (approx 6wks) things get a little boring and may feel a bit stagnant. If you’re in that camp it may be time to change it up. You can do this in a variety of ways. What we want is to become inefficient again. Our bodies are smart and adapt to overload (i.e. exercise) fairly quick. So challenge yourself to do something different this week. Here’s a list of ideas to challenge you.

You can …

1)      Increase your intensity – make the movements bigger, faster, stronger by adding power (speed and strength together).

2)      Decrease your intensity – you might need a recovery week. To do this spend the majority of your workouts in the bottom range of your THRZ – don’t do this if you have been working at the lower intensity thus far – see #1 instead.

3)      Add new movement patterns – try a more complicated step or trail. You can also begin to add in more arm movements – this keeps your body more confused, not to mention your brain, and you’ll work harder because you have to think more. You can also re-arrange the way you do your movements so the muscles have to recruit in a different order.

4)      Add intervals or tabbata to your workout – intervals are something like 30sec on, 45 sec recovery (you can play with the times). The “on” set is all out. Tabata is 8 rounds of 20sec on 10 sec off (total of 4mins). Both are very effective at increasing metabolic rate and training the aerobic and anaerobic energy systems. Tabata a bit more so – if you try them both you’ll see why.

5)      Take a new class or learn a new exercise. You can check out strength training options at SuperiorWorkout.com on my video blog or YouTube. I go over a variety of options for major muscle groups. Or YouTube, ask a friend, look up Synergy Fitness, Inc http://www.youtube.com/watch?v=NXD69lc1OTY (this is one YouTube Video) or Alien Training http://www.alientraining.com/  – I like this dude (I get no profit from my recommendation. He’s got good stuff). Go to http://tabatatraining.org/ Great workouts, free, and more explanation on the method.

Are You Self-Sabotaging Your Workout?

Many of us feel the well deserved twang when eating something indulgent after a workout. WAIT!!! Are you self-sabotaging all the hard work? Some of us tend to overindulge and negate the calories we just burned. The result is no weight loss and EVEN WEIGHT GAIN!!!!

If you are eating more calories following a workout than you burned – you are what we’d call a compensator. You eat to compensate for your workout, but may be falling into a psychological trap of rewards rather than refueling. Here are some tips to stop compensating.

First plan your meals, at least for a little while. See where your daily slumps are. Do you need a nutritional snack at 10am? 2pm? to make it to your workout after work? Do you eat every 2-4hours? Small snacks? Get enough protein and fat throughout the day? Are you eating nutrient dense foods so you’ll have the energy to finish your day without feeling deprived?

Next check your beverages. Do you drink enough water throughout the day? How much caffeine are you drinking? Caffeine will set you up for those slumps and create a cycle to feed itself. You’ll need more and more and then not sleep and then need more. See how it works?

Find non-food rewards to give yourself. You may be bingeing because you feel like you deserve something special…and you do, however if food was used as a reward in your life, especially those sweet treats, it may be time to stop that cycle. Find other ways to give yourself a special treat.

It helps to make sure you eat a good pre and post workout snack. AND consider if you burned off 250 calories in a workout, that really only a granola bar. So eating a heaping portion is more than you burned. Often people will be more hungry because what’s called post exercise energy consumption – however if you have planned pre and post snacks and have a solid eating schedule throughout the day usually exercise isn’t a binge creator – that’s the psychological piece of I deserve it.

Healthy Weight Loss Goals

So you’ve been working hard and know you’re no the right track, but now it’s time to morph your new year’s resolutions into your life. It’s getting hard to maintain the motivation to keep up the new year pace. That sounds great! AND that’s how it happens day by day and new behavior by new behavior. Here is a guideline for losing weight to help you plan for the next few months and bring this lifestyle into your week.

10-12lbs in 12 wks is doable. On average you want to aim for 1-2lbs per week. So you might be better off giving yourself 14wks to allow for set backs. There will be some weeks you lose more and some less. We all cycle so that usually isn’t something to worry about unless you aren’t seeing loss. I find most of my clients (men and women) lose about 3wks a month and gain .5 or so 1 wk a month on average.

Sometimes the last 10 lbs can stick. If this is the case look at diet and see if there is anywhere you might be getting hidden calories or extra salt. Alcohol is another big place to cut down or out when looking to lose the last few pounds toward your goal. Use this as a guideline to help you determine healthy weight loss to keep it off.

Making Fitness Fit Your Life.

Can you make your fitness fit your life? Planning is key. Life will happen. It is important to consider how you will live life as a healthy person. Many, don’t take this into account and create goals set up for failure. Here are two considerations to make when you are planning your new HEALTHY life!

If you can look at your upcoming schedule for the next few months. Note any big things like trips, events, extra work projects, etc – that way you can time your workouts to reflect life rather than trying to make your schedule fit your exercise. This is usually a little less hectic and more successful in the long run.

You can create a workout plan that includes light weeks and weeks of “active rest” (just scheduled activities like on vacation but not a true workout if it’s not available) for the weeks you need more time. The week before you would schedule a heavy workout week – more time working out and the week after a moderate amount. Then you have a plan and don’t fall completely off the wagon for a well deserved vacation.

Planning is key to sticking with healthy living goals. Here’s to a great and healthy 2014!!!

Fitness Apps Keep You on Track

Here’s some apps from Huffington Post to help you track and stay motivated. I just heard a radio spot talking about the success rates of using apps to reach fitness goals. The odds are increased and success rates climb when people are using something to track- apps add another element to tracking – they are in real time, showing calorie breakdowns, exercise benefits, and lots of color to keep your eyeballs happy. Plus many of us keep a phone with us most of the time so our tracking tool is at our fingertips no matter where we are.

One I love that’s not on the list is livestrong.com‘s daily plate. Here’s the list from Huffington Post.

http://www.huffingtonpost.com/mobileweb/slideshow/2365811/271246/?icid=hp_healthy-living_gallery

Is your 2014 health goal outside the fitness realm? Adding exercise into your daily routine, increases energy, helps you sleep better, and often leads to more healthy eating. I just read a research article that discussed how exercise cuts cravings for alcohol and makes quitting smoking easier.

 

Planning for Fitness Success

This week’s idea for healthy living = PLANNING

It’s Fall, back to school, and illness season. So planning will be key. If you haven’t paid things forward it will matter that you determine your strategy to get through the season and how to maintain workouts if you get ill. How will you adjust your schedule for busy days or days/weeks you feel like crap. Falling completely off the wagon doesn’t seem to be the best option because most have trouble getting back on – Damn horse ran fast after I fell off – SO … here are some tips for planning balance in your life.

1)      Determine what you can do – maybe you usually workout an hour but the first week of school or during a big project it might be 30min a day or 2 15min segments. Maybe find activities that you can include for calorie burn like parking and walking or picking events with friends that include activities to participate in.

2)      Pay attention to food – if you aren’t working out as much or hard you may need to cut back on calories – often easier when sick than during a busy time. So just notice and maybe choose the salad and lean chicken, smaller portions, or eating less snacks throughout the day – don’t go too long between meals or you’ll tank your blood surgar.

3)      Know this is how healthy living works – life happens, we get sick, go on vacation, have a whole town party for a week where we dress up. Give yourself a break and keep postive. This is the stuff that makes life worth living and if you can strike the balance between healthy eating, working-out, and living you are doing it. Your horse won’t take off with your wagon – you’ll have no trouble living the fitness lifesytle if you have put some effort into planning for life.