How To Overcome Catalyst Health Challenge Anxiety

How To Overcome Catalyst Health Challenge Anxiety
By: Niko Mullings
Inspirational quotes by: Yoda
Today is the day you are to perform the Catalyst Health “Challenge” - that is until you feel anxiety creep up behind you…

Is it because you know the infamous white board is about to display your score to your peers? Or is it your mind questioning whether you have the mental and physical tolerance needed to complete the task ahead? Regardless, your legs begin to shake, your stomach starts to turn, and you begin searching for reasons why you are going to tell your Catalyst trainer today is not the day.

If this all sounds too familiar, here are some key insights and tips to help guide you through the next Catalyst challenge.

“Named must your fear be before banish it you can."
- Yoda

PREPARATION“Perfect practice” makes perfect. Your trainers know your strengths, weaknesses, and how to get the best out of you. The first step is recognizing the benefits of competition. Associate the challenge as another stepping-stone towards your growth in fitness. From that positive insight your team will include exercise progressions and technical tips specific to the challenge at hand. In addition add proper nutrition, mobility, flexibility, with strength endurance to the preparation phase. 

“Patience, you must learn patience!”
- Yoda

The battle is won before the first move is made. This is where your trainer will learn the key objectives to your success by modifying warm-ups and adding specific exercises to your session. Achieving the best possible score for you involves pushing the boundaries of your strengths. Whether you prefer to max out from the start of a challenge and hold on with conditioning or control a steady pace and empty the tank on the last movement - you will succeed. 

“If no mistake have you made, yet losing you are… a different game you should play.”
- Yoda

Positive insight on numbers, movement, and feelings during exertion will develop consistency. Decreasing the chance of errors by being specific to visualizing the goal you desire to achieve. See your movements with as many details as possible. Keep the visualizations simple with a clear direction. 

“Feel the force.”
- Yoda

Drive is the source that influences the need to be motivated towards a goal. This will go hand in hand with the priority factor to obtaining that achievement. Setting a date and time to complete the challenge will reduce anxiety and increase intention. Motivation is mainly grouped by intrinsic and extrinsic factors. Intrinsic rewards are personal with a clear association to the emotional value of the goal. While, extrinsic rewards can be measured or received as a gift to completing the goal, for an example points on the board and recognition from the team!
“Many of the truths that we cling to depend on our point of view.”
- Yoda

The day has arrived for you to complete the challenge. You have prepared, strategized, and visualized the task. With your clear and direct drive, you will have a positive result. As you warm-up repeat the visualization techniques and strategy with your trainer. Once you start, clear all thoughts and focus on exercises to hit those target goals. Pain will come, fatigue will join but that won’t stop your movement. Accept it. Conquer it. 

Looking forward to seeing your results on the board.

“Do or do not. There is no try.”
- Yoda

2018: Happy New Year!

Happy New Year and welcome to 2018! What a journey it’s been; full of laughter and tears, falls and triumphs, failures and successes. Just like you, I’ve had my fair share of ups and downs throughout this game called life, and just like you, I’ve made many a New Year’s resolution too.

A resolution is a firm, solemn decision to create change. It may revolve around health and fitness, your job, your relationships, or any other aspect of your life. But in it’s roots, it is a commitment. So why is it that most New Year’s resolutions end up failing?

There are many reasons people can’t stick to their resolutions, including setting overly ambitious goals to getting derailed by small failures. Setting too many resolutions may also make it difficult to focus on what you are trying to achieve. Underestimating the difficulty of keeping a resolution may also be one reason why we fail to keep them.

We’ve all been there. Starting hot out of the gates on January 1st, and finding that a few weeks later, we aren’t being accountable. Falling off the wagon and trying to get back on is a tough process. It can be discouraging and exhausting. Often times we just end up dropping the ball and saying, “Next year will be my year.”

This is the mind set that “future you” will be stronger than “current you”; more resolute, more driven, more compelled to stick to your commitments. It’s the belief that another year of battling obstacles will give you the characteristics you need to push through your goals.

I find I hear a lot of “New Year, New Me” quotes being thrown out around this time of year, but in a few months when I look around, I see a lot of “New Year, Same Me’s” trudging through life.

I’m here to tell you that change starts now.

And it starts with being accountable. 
Accountability is the glue that ties commitment to results. It also dictates that the responsibility be placed on you, No one is more powerful than you when it comes to achieving your goals. And guess what, no one can do it for you. This is where it’s important to really dig deep and understand why you are setting out to achieve these goals. It comes down to motivation. What is motivating you?

Intrinsic motivation is when you do something because you enjoy it or find it interesting, while extrinsic motivation is doing something for external rewards or to avoid negative consequences. Both types of motivation have a place in society, but studies show that people are more likely to stick to a task, invest more time in a task, and be more successful if they are intrinsically motivated. That means sticking to a resolution for you, not for something or someone else.

It’s important to look at a resolution as an opportunity rather then something hanging over your head, which is what being intrinsically motivated will help you achieve.

Common resolutions I see revolve around health and fitness. People committing to losing weight, eating better, quitting smoking. “What are the reasons for these goals?” These is a good question to b asking yourself. IF its to look better for someone else rather than to live a healthier lifestyle, the chances are that your resolutions are more likely to fail.

But by creating sustainable change directed towards intrinsically motivated resolutions, we can be more successful.

That leads to another vital point: sustainability.

The changes we make in order to achieve our resolutions should be something that we can continue over a prolonged period of time. Most resolutions require a lifestyle change, and no one can create a large change like that without first making smaller, incremental changes. For example, if your resolution is “losing weight” then making small changes to your daily habits will help jump-start you on a sustainable path. On the other hand, making drastic changes that overhaul your entire life may lead to a less successful attempt towards meeting your goals. An example of a small change would be taking the stairs at work instead of the elevator, or eating one plant based meal a day. Each small step will add up to create larger change.

Change starts now. Being accountable, intrinsically motivated, and creating sustainable changes will help you stick to your resolutions. Don’t take a back seat towards becoming a better you. 

Be a Catalyst for change. 


 Dr. Danny Dulay