Strategies for dealing with anxiety, a pull-up bar circuit workout, and a few 1-on-1 coaching spots available

Happy Monday,

I’ll be honest with you: I’ve been a fairly anxious person most of my life.

When I was younger, I didn’t have healthy ways to deal with my anxiety. I experienced panic attacks and angry fits and would often go from zero to 100 without much warning.

As I’ve gotten older, I’ve found much better methods to manage my anxiety. I learned some of these methods through trial and error; others, I learned through reading books and the latest scientific research on how the nervous system works.

Of all the ways I’ve learned to manage anxiety, these are some of my favorites:

  • Exercise (not surprisingly, my top choice)
  • Go for a walk (works almost every time)
  • Deep breathing techniques (double inhale, box breathing, breathe-focused meditation)
  • Meditation and mindfulness techniques (be present, learn to sit with yourself)
  • Read (anything but the news)
  • Do something nice for someone else (can be a friend, a stranger, charity, etc.)
  • Write a gratitude list (aim for five to ten a day)
  • Hang out with your pets (or even look at cute animal pictures online)

Regularly doing a combination of the above helps combat anxiety, no matter what’s going on in your life or how chaotic the world is around you.

Also, don’t forget to hydrate, eat healthy, nutritious food, and prioritize sleep. Failing to do any of the above will make your anxiety levels skyrocket.

A few 1-on-1 coaching spots available —

I recently had a few coaching spots open up. If you’ve been wanting to find a way to make health and fitness a part of your lifestyle, build strength or conditioning, supplement your sport or activity of choice with effective cross-training, or work on something more specific like calisthenics or handstands, here’s the form to fill out to see if we’re a good fit.

What I’m reading —

How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePera

I’ll admit that I resisted this book a little due to its popularity. I thought it was a little too self-helpy — you know, the type of book that tells you that if you just think your dream it will magically manifest itself in the world. But Dr. LePera is a trained clinical psychologist, and although the writing is definitely from a feminine perspective, it’s based on her years of running her own therapy practice as well as the latest psychological research. This isn’t an easy read, especially if you do the actual work it suggests, but you might find it helpful nonetheless.

A quote that inspires me —

“Although talent feels and looks predestined, in fact we have a good deal of control over what skills we develop, and we have more potential than we might ever presume to guess.” ― Daniel Coyle

What I’m training this week —

Pull-up bar circuit.

Here’s a fun pull-up bar circuit workout I posted on Instagram.

Three new workouts —

Fierce Boxing Conditioning HIIT Workout (12 minute, plyo box)

Outdoor Plyos + Core HIIT Workout (Time challenge, equipment-free)

Full Body Fatigue AMRAP Workout (12-Minute AMRAP, pull-up bar, medicine ball)

You can get these and all future workouts right in the 12 Minute Athlete app when you subscribe as a Super Athlete.

Questions? Feedback? Content requests?

Please feel free to reply directly to this email if you have any questions or comments (yes, I am a real human). I get a lot of emails and messages, so I can’t reply to all of them, but I do read everything you guys send me!

Here’s to feeling less anxious,

– Krista


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