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5 Steps To Overcome Your Fears And Crush Your Bucket List

 F  E  A  R 

It’s that four-letter word that can make all the difference between a happy, fulfilled life and a life filled with regrets.

Whether it’s a fitness, career, relationship, financial or spiritual goal that’s on your “bucket list” for life, we often times encounter fears which seem to pop right up in our face and tell us – We Can’t – We Shouldn’t – We’ll Fail – We’ll Lose – We’ll Regret it…Stop!

As a retort we’ve all heard or been told “face your fear and do it anyway” or as Tony Robbins says, fear is simply False Evidence Appearing Real.

These sayings are great and make wonderful bumper stickers, but what about using some proactive steps for facing your fears in lieu of a bumper sticker?

Overcoming Fear image

Here are five steps to help you push through the fear standing between you and the goals on your bucket list.

1. Examination

Re-examine why you want the goal. Really break it down and be certain the reasons you’re choosing this goal support the bigger picture, your growth as a person or offer a wonderful challenge to your spiritual and emotional wellness.

Or support you simply becoming a healthier version of yourself.

 2. Number Them

List the reasons why you could potentially fail, then number them from 1-10 as to how realistic it is that this could happen. Not only will this help you determine if you are being a realist but when we think in numbers we tend to trigger a different part of our brain and this will shift your anxiety about the fear and allow you to get calm in the present moment.

 3. Just Breathe

Use your breath. Quick, shallow breaths make the fear and anxiety greater, so getting the breath under control is crucial.  Think SLOW – DEEP – BREATHS.

Start with a deep breath in to a count of 5, then slowly breathe out to the count of 10.  Or some variation of this breath cycle.  Keep in mind that the exhale should always be longer than the inhale.

When you can learn to use your breath to your advantage, it truly is like magic. There’s a reason the saying JUST BREATHE is so popular…it works.

4. Visualize Success

Picture the worst thing that could happen if you failed at your goal and play it out.  It may not look as bad as you thought.

Then picture yourself reaching the goal – maybe it’s walking on stage to your first fitness competition or crossing the finish line in a marathon or giving your first public speech.

Whatever it is, picture it being wildly successful and as a final touch (and this is most important) see yourself there at the “finish line” cheering yourself on and congratulating YOU for achieving the goal.

It’s important to remember that goals are meant for us, for our growth and for our spirit, therefore we need to remember – we really can and should be our own best cheerleader.

5. No Regrets

And finally, the only real feeling that’s ultimately worse than failing, being rejected or losing, is the nagging reminder that will stay with you for the rest of your life if you don’t conquer your fears.

The feeling of never going for it and always wondering what if?

So remember, succeeding at the goal isn’t really what matters – what matters and what will be monumental in your growth is that you DID it. You didn’t let fear stop you!

So remember, succeeding at the goal isn’t really what matters – what matters and what will be monumental in your growth is that you DID it. You didn’t let fear stop you!

I have a saying I use as a reminder of this:

Overcoming Fears image

What fitness, career or personal goals are on your bucket list? Pick one or several and use the above 5 steps to overcome your fears all the way to the finish line!

And remember as always to Move More. Eat Better. Forgive Often.

Busting Fitness Myths | Get Lifted Radio

GE T  L I F T E D!

Listen in to my new radio show called Get Lifted where my guests and I discuss all things fitness, diet and healthy living.

angrytrainerfitness-header-logo-1

 

 

My guest on 10/23/14 was  Alfonso Moretti  also known as The Angry Trainer.  Alfonso’s website The Angry Trainer Fitness is chock full of great information and challenging workouts.  He’s been in the trenches training clients and himself for over 22 years.  Whether busting fitness myths or challenging fitness lies, his mission is to give it to you straight.  Originally from NYC (gotta love a no BS New Yorker) he is currently based in Los Angeles.   Listen to hear what he’s angry about today in the fitness industry!  Everything from Jen Setler’s belfies to Tracy Anderson’s battle cry that women should never lift more than 3 lbs.

 

 

 

Move More. Eat Better. Forgive Often.

 

Fitness Secrets With Gunnar Peterson | Get Lifted Radio

GE T  L I F T E D!

Listen in to my new radio show called Get Lifted where my guests and I discuss all things fitness, diet and healthy living.

Gunnar Peterson Celebrity Trainer

 

 

 

 

 

 

 

My guest on 10/09/14 was Hollywood’s top celebrity trainer Gunnar Peterson best known for training some of Hollywood’s hottest ladies (and men) JLO, Sofia Vergara, Angelina Jolie, Kim Kardashian along with numerous professional athletes like Pete Sampras, Reggie Bush, Matt Kemp and others.  Gunnar shares some of his top fitness secrets with me as we discuss everything from the best ways to get a great butt to his favorite exercises for shaping up fast.

Listen in as we discuss Hollywood’s fitness secrets and more.

 

Move More. Eat Better. Forgive Often.

 

How To Bust Out Of A Fitness Plateau

You’ve seen them – the peeps in the gym whose bodies just never seem to change.  They’ve sort of become like a fixture at the gym yet you can’t get over the fact that they look exactly the same today as they did last year or even 2 or 3 years ago.

Or even more frustrating, what if that person is you? If so, are you guilty of showing up at the gym and doing the same cardio; pushing and pulling on the same machines; adhering to the same rep/sets sequence as the day before? If so, therein lies the rub. Well one of the rubs anyhow. Let’s start here.

First Mistake:

TRX Classes

Using the same machines, doing the same cardio and “phoning in” the same amount of reps/sets and exercises is not the way to achieve your ideal body!

Just as the brain loses its capability to remember or learn new things if you stop challenging and stimulating it – so it is with the body. In order to change – the body requires stimulation and muscle confusion!

How To Fix It:

1. If you always use free weights – mix in cables/machines/TRX every other workout.

2. If you always use a quick tempo for doing your sets and reps play with slowing the entire set down.  Use a 1-2 count on the concentric (shortening) and a 1-2-3 count on the eccentric (lengthening) phase of the exercise.

Or if you tend to always do super slow tempo on your exercises try using a quicker pace for a few workouts (only of course with proper form – never sacrifice quality movement for increased tempo)

3. If you feel like you are on cruise control try some Plyometrics (if you are a candidate for them) or compound movements such as a squat with a biceps curl. Or try a circuit style workout instead of a traditional 3 sets per body before moving on. Start with just a few exercises in your circuit, go through them quickly with little or no rest between then rest 30 seconds and repeat the entire circuit 1-2 more times.

4. If you always use the treadmill for your cardio – switch to the StairMaster, the Elliptical or the Rowing Machine.

5. If you always keep your heart rate in the fat burning zone it’s time to check out some HIIT style sessions.  Work hard for 30 seconds rest for 30 seconds. Repeat 6-8 times.  Or start wherever you are comfortable, maybe 20 seconds work – 40 seconds rest but whatever you do start somewhere and mix it up!

Ok, so that addresses what’s going on in the gym – but let’s assume you are doing all the above things already and your body still isn’t budging.  Let’s talk about what’s going on in the kitchen.

Second Mistake – The Food:  

You worked out hard – your heart monitor says you burned a fabulous 550 calories between cardio and weights – you’re famished and it’s time for your post workout meal.  FREEZE! What goes in your mouth right now is critical.  Don’t just grab the first handful of anything.

Or if you’re this person: You worked out hard at the gym – ate great all day but then nighttime rolls around and all bets are off. You’re out of control where night snacking is concerned.  Well the good news is there’s nothing wrong with snacking; it just depends on what’s in those snacks.

Or maybe this is your downfall: You wake up and hit the ground running – coffee and a piece of toast and you’re good to go. Nope! Coffee and toast is not breakfast! You have to retrain your body to crave food within the first hour or two of rising. You need to start your metabolism for the day and replenish your energy stores.

How to Fix It:

1. Replenish your body with a well-rounded meal that includes protein AND carbs along with some healthy fat.  Examples: Try a protein shake with a banana, a handful of kale and a tablespoon of nut butter (almond or sunflower butter rock!)  Or 4 ounces of chicken over a bed of mixed greens with a few slices of an avocado.  Who says you can’t have lunch for breakfast.

Remember: whatever goes down the hatch must be balanced and quality food.

2. Late night snack suggestions:

Out with the potato chips – in with baked kale or sweet potato chips (go easy on them though).

Out with the ice cream – in with a blended banana/blueberry smoothie.

Out with milk chocolate – in with 70% dark chocolate

Other ideas:

Veggies dipped in homemade salsa or hummus.

Sliced Apples with a tablespoon of Nut Butter.

½ Ezekiel Tortilla toasted with a slice of lean protein

Third Mistake – Rest and Recovery:

Rest and Recovery Days

You love working out but you hate down time.  You burn the candle at both ends and sleep is a luxury. Both of these scenarios will hurt your progress.  The body can’t rebuild and replenish without proper recovery time.  It’s crucial.

How To Fix It:

Be sure to build in rest days into your workout schedule. This doesn’t have to be complete days of inactivity.  Simply dial it down a notch.

1.  If you’re always hitting the weights maybe it’s a day of easy yoga. If you’re doing a lot of sports training or cross fit type workouts maybe it’s a brisk walk on the beach or gentle hike.

2.  If you can’t seem to get enough sleep take a good look at where you can shave off some time in your day to allocate more time to this vital part of physical recovery.

3. If more sleep at night isn’t possible – try power naps.  Even just 20-30 minutes will prove beneficial. Research shows that napping can enhance everything from mental alertness to motor skills.

Start with these 3 fixes and you’ll be well on your way busting out of a plateau. Now go crush it!

Move Move. Eat Better. Forgive Often.

 

 

 

 

 

 

Healthy Heart Healthy You | Get Lifted Radio

GE T  L I F T E D!

Listen in to my new radio show called Get Lifted where my guests and I discuss all things fitness, diet and healthy living.

My guest on 9/21/14 was Dr. Cynthia Thaik the author of the best selling book YOUR VIBRANT HEART.  Dr. Cynthia is a Harvard-trained, heart doctor that truly practices with her heart.

She currently manages two successful cardiology clinics and is the founder of Revitalize-U a wellness center focused on health, nutrition, weight loss, and detoxification.

Listen in as we discuss the best ways to ensure you have a healthy and vibrant heart!

 

 

 

As always remember Move More. Eat Better. Forgive Often.

 

The Best Ways To Burn Fat | Get Lifted Radio

GE T  L I F T E D!

Listen in to my new radio show called Get Lifted where my guests and I discuss all things fitness, diet and healthy living.

My guest on 09/04/14 was Dr. Lori Shemek who holds a Doctorate in Psychology and is a Certified Nutritional Consultant and a Certified Life Coach.

Dr. Lori Shemek

Dr. Shemek is the best-selling author of the book “Fire-Up Your Fat Burn” and a leading health and weight loss expert whose nickname is “The Inflammation Terminator”.

Listen as we discuss the best ways to burn fat and shed those last few pounds and inches in the healthiest ways!

 

 

 

Move More. Eat Better. Forgive Often.

 

One Minute Wellness | Get Lifted Radio

GE T  L I F T E D!

Listen in to my new radio show called Get Lifted where my guests and I discuss all things fitness, diet and healthy living.

My guest on 08/28/14  was Deborah Enos, a Certified Nutritionist and Wellness Speaker based in Seattle WA.

Deborah EnosDeborah and her company ‘1 Minute Wellness” have been featured on The Cavuto Show, The Doctors as well as in print in USA Today, Parade Magazine, Women’s Sports and Fitness and Self Magazine.

Deborah’s book Weight a Minute! Transform Your Health in 60 Seconds a Day offers people on the go effective tips for lasting health benefits to their overly scheduled lives.

Today’s show is about wellness.  But really what is wellness? I think it can mean different things to different people.

For me wellness has always meant when there is a balance in all of our realms of life.

These realms include not only the physical and mental but spiritual, financial, emotional, social and even sexual.

Having true ongoing wellness isn’t easy. As we all know life can throw us curve balls at any time and which realm that curve ball falls into is random.

Finding a way to have true wellness at all times can be challenging.  But when you arm yourself with the right information and have a strong desire to use it you are setting yourself up for a win.

Listen in as Deborah and I discuss various ways to create wellness in all areas of your life.

 

As always remember…

Rebecca Kordecki Motto

 

Oxidative Stress Management | Get Lifted Radio

GE T  L I F T E D!

Listen in to my new radio show called Get Lifted where my guests and I discuss all things fitness, diet and healthy living.

My guest on 08/21/14  was Toni Branner who is an Exercise Physiologist, Nutritionist and Wellness Consultant.

Toni BrannerShe is also the author of The Care And Feeding of an Athlete and Around The Block With the Crazy Plant Lady.  She is based in  Charlotte NC and her 28 year career includes speaking and conducting wellness seminars as well as being a professor at UNC Chapel Hill in the Exercise Science department.

Toni and I discuss what oxidative stress is, how to prevent and minimize it as well as some of the best foods and diet strategies for anti-aging.

7 Ways To Find Your Fitness Motivation

Why is it that some people always seem to be motivated and can maintain their diet and fitness goals and others just can’t seem to stop falling off the fitness “wagon”?

The short answer is that it’s different for each person. Some people struggle with carving out time in their day, others struggle with not enjoying restricting their diet and dislike working out.  Still others enjoy socializing or sleeping more than hitting the gym.

Whatever your reason for lack of fitness motivation – here’s a quick list of things you can do when you’re struggling to find your fitness motivation otherwise known as fitness mo-jo!

Fitness Motivation

 

 

 

 

 

 

1. Pick a goal AND write it down

Write it down and plaster it everywhere. On your fridge, your bathroom mirror and you can even make it your screensaver on your computer. What’s written is more likely to be achieved. It’s a fact.

2. Visualize it

As an exercise in reverse psychology take a minute and picture the alternative – you as your unhealthy and overweight self in your golden years.

Feel what that will feel like. How will you move through life, what will your body feel like, how will you experience everyday activities? Now, flip it! Picture yourself in your dream body, with a perfect bill of health, vibrant and full of energy.

Picture a day in the life of your “healthy self” and visualize the power of living like that.

3. Enlist help

Get a buddy system in place. Once you commit to being one half of a “team” you will feel a sense of responsibility to show up for scheduled workouts.

Who makes the best “buddy”? Enlist any of these: a friend, your spouse, your partner, co-worker or even one of your kids (if they’re old enough).

4. Mix it up

I can’t stress this one enough.  Don’t get stuck in the same, stagnant routine. Not only does your body adapt and plateau it’s not great for your brain.

Repetition can lead to boredom.

Avoid boredom and plateaus by keeping your workouts fresh. If you always SPIN – try a Kickbox cardio class, if you always lift weights try a Yoga class or Booty Slide.

Your body and mind will thank you.

5. Find fitspiration

Fitness Motivation

Read fitness magazines or online blogs and find some #fitspo.

Pull images of your ideal body type, workout challenges or new upcoming races that light you up. If you aren’t excited about your goals it’s hard to stick to them.

6. Set up a reward system

Sorry, but I don’t mean this as a get out jail free card in the kitchen after you complete a workout.

I’m referring here to a system where if you stick with your workout routine and you eat a clean diet for 2 weeks you book yourself a massage.

Or, if you commit to trying a couple of new challenging classes during an upcoming month you buy yourself a new pair of shoes or great new outfit.

Sad but true – rewards and bribery always work.

7. DVDs and fitness channels

DVDs are a great way to sneak in a workout when time is short.

Create a great library of DVDs like Yoga, Kettlebells, TRX, P90x and Booty Slide. Choose DVDs you enjoy and will stick with.

Booty Slide DVD Kit

Check out cool YouTube channels like BeFit, Daily Burn and Fitocracy for a variety of fun, challenging and express workouts that you can do anytime via your computer or smartphone.

I always say that setting yourself up for success is the best way to ensure a WIN!

I hope these 7 tips will help keep you on track and if you’ve already fallen off the fitness wagon so what, dust off and get back on!

 

The Power Of Food | Get Lifted Radio

GE T  L I F T E D!

Listen in to my new radio show called Get Lifted where my guests and I discuss all things fitness, diet and healthy living.

My guest on 08/07/14  was Elena Pezzo, owner of Green Bar & Kitchen which is an award winning Vegan and Vegetarian restaurant based in Fort Lauderdale Florida.

Elena Pezzo

Elena and I discuss the power of food and how she became a convert when she used healthy whole and fresh foods to heal her brother who was in a coma after suffering a stroke. The doctors told her family to “pull the plug” but Elena refused to give up on him and through her use of liquid Fish Oil and juicing she literally saved her brothers life! Inspiration indeed for eating fresh whole foods!  Listen below.

 

 

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Move More. Eat Better. Forgive Often.