Arin Lindauer

Carolyn’s friend Kathy had been telling her to check out our program for over 2 years.  A little background on Kathy- she has been a client with Transformation Fitness and Wellness for over 3 years and has seen amazing results!  So naturally, she wanted the same for her friend.   Kathy had been persistently telling Carolyn to check out our program, but for two years Carolyn kept saying no.

Then one day she decided to take the plunge and sign up for a Free Consultation.  In the consultation, we sat down, chatted and really dug into Carolyn’s goals and the reasons why she has not committed to a health and fitness program.

One important factor that came up was…

She was scared.

Carolyn was scared of the commitment.  She did not want to sign up for something and fail or quit.  It’s not in her personality.

Carolyn also told us her husband was a huge exerciser.  He did Marathons, 100 mile races and simply loved fitness.  He loved fitness almost to a point where she hated it.  But deep down, she wanted to be in good health so that she wanted to go on hikes with him.

Ultimately, she wanted to find something that was just for her and on her terms.

So Carolyn took the first step and signed up for our program.

Soon Carolyn found that this commitment would be the best thing she could have done for herself.  In 1 short year working Transformation Fitness and Wellness’ system, Carolyn has lost 17.8 lbs, 5% body fat and has lost 13 total inches off her body!

Carolyn talks about how much energy she has, all the trips she has taken with her husband, even her boss has noticed how positive her attitude is at work!

This has been an absolute lifestyle change for Carolyn.  She has worked with our Coaches to understand Nutrition, Proper Form when working out and she has loved the motivation from the other people just like her in our workouts.  It is a team atmosphere at TFW and Carolyn really likes that!

Carolyn was looking for a program she could call her own and we are so proud of her for consistently showing up to her workouts and implementing good nutrition habits into her daily life.

If you want to make a lifestyle change like Carolyn did give us a call at 317-927-9689 or CLICK HERE to schedule a Call.

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Sleep is probably the most important health tonic you can provide your body.  Yet, so many health and wellness plans do not address the issue of sleep.

Trust me with having a new born at home, Arin and I really understand what sleep deprivation is and how it can affect your body, mind, and productivity.

You see sleep is essential to health and survival.  Even if you don’t eat very well, you can still expect to live around 75 years. Now, the quality of your life may be impacted by poor eating but you still may make it to that ripe old age of 75.

Fun Fact: The Guinness World Record for sleep deprivation is 11 days.

Did you know that that the average adult gets about 7 hours of sleep per night, and 33% of the population gets fewer than 6.5 hours per night.  Now I understand why it feels like the world is so cranky and distracted sometimes!

Studies suggest that people who sleep fewer than 6 hours per night gain almost twice as much weight over a 6-year period as people who sleep 7 to 8 hours per night.  Excessive sleep isn’t necessarily better: those who sleep more than 9 hours per night have similar body composition outcomes as those who sleep less than 6 hours.

Many times people will blame the lack of sleep on work demands or we just can’t get our brains to shut off at night.  But, if you really look at it most people lose sleep due to voluntary bedtime delay.  We typically cut back on sleep because we choose to.  We watch TV, browse the internet, go out with friends, or have one to many alcoholic beverages.  If we would remove forms of artificial stimulation and excessive work/life demands, most of us would likely sleep for around 8 hours per night based the natural sleep/wake cycle of our brain.

Many people do not realize the impact lack of sleep can have on our body compositions.  Lack of sleep has been demonstrated in multiple studies to increase the likelihood of obesity significantly.  If you’re consistently getting less than 7 hours of sleep you are more likely to see an increase in your body fat.  Scientists are speculating that sleep deprivation could disrupt the hormones that regulate appetite, which results in body fat accumulation.

While there are many reasons that lack of sleep could influence body fat, one area that has shown a significant impact is the disruption of hormones.  When your body does not get enough sleep it will start to reduce the amount of growth hormone, along with (TSH) a thyroid stimulating hormone, and an increase in cortisol.  Lack of sleep has also been shown to induce a slow insulin response in the body.  With all this negative hormonal activity we are just creating a perfect storm for the body to pack on the pounds of body fat.

We coach a lot of clients who are trying to reduce the amount of body fat and lean out.  With this in mind, you cannot neglect the power of proper sleep and its ability to create a better environment for fat loss.  So, I am going to give you a few tips to help you generate better sleeping patterns:

• Consistency:  Keep a relatively consistent bedtime and wake time. Staying up late and sleeping in on weekends can disrupt your routine during the week.
• Light: Keep the bedroom extremely dark.
• Watch What You Drink: The best sleep is deep sleep (also known as REM sleep). Even though alcohol may make you sleepy, having it in your system delays your body’s ability to get into deep sleep.
• Relaxation/routine: Develop a pre-bed routine that is relaxing and familiar.  Television, work, computer use, movies and deep/stressful discussions late at night can disrupt sleep.
• Temperature: Keep a slightly cool temperature in the room, between 66-72 F or 18-22 C.
• Stimulants: Eliminate stimulants like caffeine/nicotine, especially later in the day.
• Exercise: It’s not only good for a tight butt and big guns, it can help improve sleep.
• Fullness: Eating a dinner that makes you overly full can disturb sleep.

Remember you need to develop a great foundation of exercise and nutrition to help in the reduction of your body fat, but do not forget about sleep.  Sleep can be the missing component if you have plateaued with your fat loss journey.  If you’re someone who needs help with your health and wellness please just contact us for a Free Consultation.

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Do you feel you need a break? Are your demands and deadlines at work causing you lack of sleep? Is it challenging for you to relax and calm down at the end of a long day?

Most people would answer yes to all three of these questions, because we live in a society that is very demanding and most of the time we have information overload and unrealistic expectations placed on us.

All of these symptoms may cause a state of mental or emotional strain identified as stress!

Firstly, let’s debunk one myth: “stress is a ‘bad’ thing.” That is wrong; stress is not necessarily a bad thing.

Without this brilliant ability to feel stress, humankind wouldn’t have survived. Our cavemen ancestors, for example, used the onset of stress to alert them to a potential danger, such as a saber-toothed tiger.

Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action. This causes a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion.

Many times we do not realize the physical cost of being under chronic stress. Chronic stress can cause a variety of symptoms and can affect your overall health and well-being.

Here are a few of the effects chronic stress can cause:

Central Nervous and Endocrine Systems

Your central nervous system (CNS) is in charge of your “fight or flight” response. The CNS instantly tells the rest of your body what to do, marshaling all resources to the cause. In the brain, the hypothalamus gets the ball rolling, telling your adrenal glands to release adrenaline and cortisol.

When the perceived fear is gone, the CNS should tell all systems to go back to normal. It has done its job. If the CNS fails to return to normal, or if the stressor doesn’t go away, it takes a toll on your body.

Symptoms of chronic stress include irritability, anxiety, and depression. You may suffer from headaches or insomnia. Chronic stress is a factor in some behaviors like overeating or not eating enough, alcohol or drug abuse, or social withdrawal.

Respiratory and Cardiovascular Systems

Stress hormones affect your respiratory and cardiovascular systems. During the stress response, you breathe faster in an effort to distribute oxygen and blood quickly to your body core. If you have preexisting respiratory problems like asthma or emphysema, stress can make it harder to breathe.

Your heart also pumps faster. Stress hormones cause your blood vessels to constrict and raise your blood pressure. All that helps get oxygen to your brain and heart so you’ll have more strength and energy to take action.

Frequent or chronic stress makes your heart work too hard for too long, raising your risk of hypertension and problems with your blood vessels and heart. You’re at higher risk of having a stroke or heart attack.

The female hormone estrogen offers pre-menopausal women some protection from stress-related heart disease.

Digestive System

Under stress, your liver produces extra blood sugar (glucose) to give you a boost of energy. Unused blood sugar is reabsorbed by the body. If you’re under chronic stress, your body may not be able to keep up with this extra glucose surge, and you may be at an increased risk of developing type 2 diabetes.

The rush of hormones, rapid breathing, and increased heart rate can upset your digestive system. You’re more likely to have heartburn or acid reflux. Stress doesn’t cause ulcers — a bacterium called H. pylori does — but stress may cause existing ulcers to act up.

You might experience nausea, vomiting, or a stomachache. Stress can affect the way food moves through your body, leading to diarrhea or constipation.

Muscular System

Under stress, your muscles tense up to protect themselves from injury. You’ve probably felt your muscles tighten up and release again once you relax. If you’re constantly under stress, your muscles don’t get the chance to relax. Tight muscles cause headaches, back and shoulder pain, and body aches. Over time, you may stop exercising and turn to pain medication, setting off an unhealthy cycle.

Sexuality and Reproductive System

Stress is exhausting for the body and for the mind. It’s not unusual to lose your desire for sex when you’re under chronic stress. However, men may produce more of the male hormone testosterone during stress, which may increase sexual arousal in the short term.

For women, stress can affect the menstrual cycle. You might have irregular or no menstruation, or heavier and more painful periods. The physical symptoms of menopause may be magnified under chronic stress.

If stress continues for a long time, a man’s testosterone levels begin to drop. That can interfere with sperm production and cause erectile dysfunction or impotence. Chronic stress may make the urethra, prostate, and testes more prone to infection.

Immune System

Stress stimulates the immune system. In the short term, that’s a bonus. It helps you stave off infection and heal wounds. Over time, cortisol compromises your immune system, inhibiting histamine secretion and inflammatory response to foreign invaders. People under chronic stress are more susceptible to viral illnesses like influenza and the common cold. It increases risk of other opportunistic diseases and infections. It can also increase the time it takes to recover from illness or injury.

So what can you do to help cope or minimize stress?

We have a list of 18 Strategies you can use today:

1. Simplify

Cut your to-do list in half. How? Ask yourself this question after every item: Will I die tomorrow if this doesn’t get accomplished? I’m guessing you’ll get a lot of no’s.

2. Prioritize.

Let’s say you’ve got five huge work projects due next week, two Cub Scout commitments you promised your son, your mom’s overdue taxes on your desk, your wife’s 40th birthday celebration to plan, and your sister’s computer to fix. What do you do? You record all the tasks on a sheet of paper or on your computer and you give each one a number between 1 and 10: 10 being the most important (life threatening) to one (stupid bloody thing I signed up for). Start with the 10s. If you never get beyond the 8s, that’s okay!

3. Use pencil, not pen.

If you rely on your to-do list as much as I do, then you’ll want to start using pencil instead of pen. Because one important stress buster is to try to stay as flexible as you can. Things change!

4. Give away your cape.

If you haven’t already guessed by now, you are not a superpower and don’t possess supernatural qualities and capabilities. I’m sorry, but you’re going to have to join the race … the human race. Which means surrendering to limitations and conditions–like the number of hours in a day (24) and the amount of time it takes to get from point A to point B. In your car. Not in your bat mobile.

5. Collaborate and cooperate.

There are lots of people out there with to-do lists that look very similar to yours. Why not let them do some of your tasks so that you all don’t have to do them?

6. Laugh.

Just as chronic and severe stress can damage organic systems in our body, humor can heal.

7. Exercise.

Exercise relieves stress in several ways. First, cardiovascular workouts stimulate brain chemicals that foster growth of nerve cells. Second, exercise increases the activity of serotonin in and/or norepinephrine. Third, a raised heart rate releases endorphins and a hormone known as ANP, which reduces pain, induces euphoria, and helps control the brain’s response to stress and anxiety.

8. Stop juggling.

I realize some multi-tasking is inevitable in our rushed culture. But do we really have to simultaneously cook dinner, talk to Mom, help with homework, and check e-mail? If you were an excellent waiter or waitress in your past or present, then skip this one.

9. Build boundaries.

Speaking of activities, get some boundaries, ASAP–meaning designate a place and time for certain things so that your brain doesn’t have to wear so many hats at the same time.

10. Think globally.

I don’t say this to induce a guilt trip. No, no, no. Because guilt trips compound stress. What I mean here is a simple reminder that compared to other problems in our world today–abject poverty in Somalia or Cambodia–the things that we stress about are pretty minor. Put another way: Don’t sweat the small stuff, and most of it is small stuff.

11. Avoid stimulants and sugar.

Here’s the catch-22: the more stressed you get, the more you crave coffee and doughnuts, pizza and Coke. But the more coffee, Coke, doughnuts, and pizza in your system, the more stressed you get. It’s not your imagination.

12. Compare and despair.

The last thing you should do when you’re stressed–which I always do when I’m stressed–is start looking around at other people’s package (job, family support, balanced brain) and pine for some of that. Comparing my insides to someone else’s outsides is a fruitless and dangerous game to play, especially when I’m stressed.

13. Avoid negative people.

Once the negativity is out there, it’s up to you to tell your brain not to dwell on it. And, well, if you’re like me, that cognitive exchange demands a lot of energy. Best to choose your friends carefully and avoid the toxic conversations as much as you can.

14. Sleep.

Everything breaks down when you don’t sleep well. Any sleep disturbance will diminish mental performance. Stress affects sleep and vice versa. Researchers at Pennsylvania State University College of Medicine compared patients with insomnia to those without sleep disruptions and found that the insomniacs with the most severe sleep disturbances secreted the highest amount of cortisol.

15. Categorize your problems.

If you lump your problems into categories, you will feel like you have less obstacles. I spend some time doing this in therapy every other week. Because to solve each and every hiccup is too overwhelming.

 

16. Lower your standards.

Fire the perfectionist in your head who won’t accept anything less from you than a five-star performance. She could single-handedly cause a lot of stress.

17. Just say no.

If you haven’t yet learned how to politely decline offers to head the next school fundraiser, it’s time you stand in front of a mirror and practice. Repeat after me: “Mr. X, I am so flattered by the invitation to serve on your committee. But I just simply can’t do it at this time.”

18. Learn how to recharge.

Know your rechargers and do them routinely.

 

If you need help managing your stress take advantage of our Free Consultation and we can help develop a health and wellness strategy to reduce your stress.

Have a stress free day!

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When you think of success and the vision for your life, do you typically have fitness as a key component of that vision?

I bet if you would take a survey of the top performers in your industry or ask the top entrepreneurs in the world they would have fitness and health as a foundations for success.

The famous English billionaire businessman and adventurer Richard Branson has been asked for his best piece of business advice.  His answer is always one word: Exercise.

Why?

Because if you don’t take care of yourself, you can’t take care of your business.  A stroll through the Forbes list of the world’s billionaires is, with only a couple exceptions, a testament to this idea.

I believe if you take better care of yourself you will have the ability and clarity to become the best version of yourself.  Addressing your health and wellness needs is just like anything in life, you have to develop a plan and set goals.

If you don’t plan you plan to fail!

When you start developing a fitness/lifestyle plan you will need to first establish your goal or your why.

Your why will be the foundation and it will keep you motivated when things get challenging!

When your why is absent, imbalance is produced and manipulations thrive and your motivation can be destroyed.  One good technique with digging deeper and understanding your why is to ask the question of why five consecutive times with answering the questions to your why each time.  This technique is like peeling back an onion and by time you get to the fifth why this should be the real reason for your plan.  Again, your Why should be a burning desire that will motivate you when things start to stray off course.

Remember things will fall off course.  There will always be distractions and bumps on the road.

The second portion of developing a fitness lifestyle plan is to find an accountability partner, group, or coach.  This could be a friend, spouse, fitness professional or training program.  Accountability is the guiding principle that defines how we make commitments to one another, how we measure and report our progress, how we interact when things go wrong, and how much ownership we take to get things done.

Accountability is, in essence, the nerve center that runs throughout every part of the Transformation Fitness and Wellness program.

Many people dislike or even dare I say, hate working out, which is why they don’t stay with it.  If this is where you are, then an accountability partner or a program like the one at TFW might be the perfect thing to help you stay committed and make working out more fun.

Request a Free Consultation so we can discuss your personal health and wellness goals.

The third portion of developing a fitness lifestyle plan that we recommend would be to evaluate your current environment and sphere of influence.

If you consistently place yourself in an unhealthy environment it will almost be impossible to make healthy choices.  Over the years we have noticed how someone’s social environment can really hinder an individual’s progression with nutrition.

Take note if all your friends always want to drink or eat foods you know will not get your towards your goals you may need to limit how much time you spend with them.  Or better yet see if you can get them to join you on your journey!

Birds of a feather flock together!

Also another thing to watch for is people around negative people.  It is hard to stay positive and working towards your goals when the people around you are constantly saying negative things or just in general negative people.

It’s not easy to remove people from your life and you should move forward with caution.  This is why it ultimately has to come back to your goal, you Why.

Another recommendation is to look at the five people who you interact with the most.  Are those 5 people inspiring and building you up?  Are they healthy and striving for success in their life?

Let’s recap:

To develop a fitness/lifestyle plan.

        1. You will need to start with your  WHY!

a. The why will be the foundation and it will keep you motivated when things get challenging!

b. Peal the onion technique! Ask WHY five consecutive times.

  2. Accountability

a. Find someone who can help you stay true to your goal, even when you really don’t want to

b. Hire a coach. Our friends can have the best intentions but sometimes you need someone from the outside to support you.

c. Call us, 317-927-9689 or Request a Free Consultation to see if we would be a good fit for you.

3. Evaluate your sphere of influence

a. Take a look at your day, week and month:

i. Where are you spending your time?

ii. Who are you spending your time with?

iii. Do they line up with your goals?

Lastly, we never recommend you shut yourself off from the world.  This needs to fit into your lifestyle, but what several people miss is your lifestyle might need to change.  You can’t keep doing the same things and expect a different outcome.

Start with what is really motivating and inspiring you, make the plan, hire a coach or find a friend and take a look at your environment.

Change can happen in an instant, but for true lifelong results commit to the time and effort it will take to reach your goals.  You deserve to live a life full of freedom, good health and happiness.

Let’s do this!  Let us know if you need help or have questions.

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Over the last 16 years of working in the fitness industry it has been amazing to witness firsthand what’s possible when you take ownership of your health.

We have received countless letters and thank you messages over the years expressing gratitude for the impact of coaching clients to master their bodies.  When clients are able to incorporate new healthy habits and implement the coaching components used at Transformation Fitness and Wellness it causes a compound effect across all aspects of life.  They typically experience advancement in careers, develop better relationships, become better friends and parents.

Many people find it difficult to change their lifestyles with years and years of bad habits; trust me, I get it.  Arin and I have to continually evaluate and reestablish our road map with staying healthy.  With the incorporation of a new baby and running a business it would be easy to toss the towel in on our fitness journey.  We could use the excuse of not having time, lack of sleep, and stress to give up on our health.

What kind of leadership would that represent at TFW if this was our mindset?

Anything and everything is possible with a plan.  If you want better health and fitness, then what are you willing to give up or modify?  If you want to make a change, then something needs to actually be different in order to get better results.  Meaning, what vices in your life would you need to remove or modify to improve your health and your body and gain all that is possible with a mindful lifestyle?

I know this sounds crazy, but I am convinced that a major reason many people don’t achieve greatness or even reach for it is because they just don’t have the energy. They aren’t taking care of themselves.  We all need to do a better job of this, for ourselves and in support of others.  I know personally when I take care of myself I am a better husband, father, and boss.

Remember, it doesn’t matter how great your vision is, you cannot muster the will to overcome adversity or have the energy to hustle tirelessly if you’re out of breath or stuck on the couch.

Your greatness problem might just be a health problem.  And just because you haven’t taken care of yourself in the past doesn’t mean you can’t and shouldn’t start right now!  We can’t turn back the clock and start over, but we can choose how it will end, and it is never too late to take the first step in the right direction.  That’s what mastering your body is about.  The past is irrelevant –what matters is where you go now.

Maybe your road will include many miles of high-endurance running.  Or maybe it’s just getting in better shape so you can play with your kids.  Or maybe it’s eating right so your head is clear and fresh so that you can think without the fog.

The road will look a little different for each person, but you have to set the foundation with consistency.  Habits can be hard to break and sometimes the voices in our head telling not to get out of bed to make the 5:45AM workout, but do not let one day destroy the week.  You have to continually work on a positive mindset and work your plan.

Regardless, mastering your body is a foundational part of your journey towards living a life of fulfillment.  It is the engine that powers the runaway train of your vision, pushes you over obstacles, clears a path for you to focus, and fuels the hustle that takes your dreams even further than you imagined possible when you first dreamed them.

What do you need to do today to Master Your Body?

Here are some places to start:

• Drink more water
• Plan you food for a couple days and gradually the entire week
• Plan exercise – 10 min walk, couple days of strength training or even a new activity you have wanted to try.

We tend to over complicate this, thinking it has to be fancy.  In reality if we would just consume fewer calories per day and move a little more over time you will see results.

Mastering your Body does not happen overnight and neither did gaining the unwanted wait.  If you need help reach out, we can help you with where to start.  Let us know if you have questions.

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I was reading some blogs a few days ago and found one that was talking about fear and the ability to overcome adversity.

This particular topic really struck a chord with me as I started to reflect on how fear has impacted my life.  I know many people, including myself, at times let this four letter word “Fear” paralyze our ability to progress and grow.

I can recall a few times in my life that I have let fear alter my path.

When I look back one major event that fear caused a change in the course and direction of my life was when I left a Full Football Athletic scholarship.

I remember that day I walked away from my dreams and aspiration of playing Football Collegiately.  It was a devastating decision all based on fear of failure.  When I say fear of failure you would assume it was the fear of failing on the football field!  No, it was not even close to the truth.  On the field and in the realm of athletics was where I have excelled.  Athletics have always come more natural to me and I have always felt at home and at my best when competing.

The real fear that was clouding my mind and ultimately caused me to walk away from a love and passion that I had worked all my youth and young adult years trying  to accomplish, was the fear of failure in the class room.  You see, I was diagnosed with Dyslexia when I was in the third grade.  This diagnosis and stigma that I was labeled caused that self-doubt to creep into my mind at a young age.  I let this stigma and the negative belief control my thoughts during my youth and into my college career.

When I walked away from my Athletic scholarship I transferred schools and dedicated my time and effort to become the best student I could.  The fear of failure turned into a real motivator for me and I was determined not become a failure.  With the added pressure of being the first in my family to pursue higher education this new environment was really unexplored territory for me.  I spent countless hours and endless dedication with my studies during my undergraduate work.

Those fears of failure and that stigma of having Dyslexia changed my path with athletics but I used that fear as a motivation to drive me, and I graduated Cum Laude with my degree in Exercise Science.   At that time in my life having graduated college and addressing the fear that changed the course of my life you would presume my personal growth and self-confidence would have kept my fear at bay.

Not long after I had graduated with my undergraduate degree I had to make another major decision in my life with deciding to pursue my master’s degree.   All the hard work and dedication to my education allowed me the opportunity to complete my master’s degree with an assistantship.

I was offered the assistantship and you would assume I would jump all over the opportunity, but that four letter word had crept back into my mind again.  The fear of failure was back and I remember contemplating whether I was smart enough to complete a master’s degree.  The self-doubt and fear was so strong I really needed some positive reinforcement.  I decided to speak with my Exercise Physiology Professor to ask her if I was smart enough to complete the graduate program.  I, to this day, still remember the conversation and the way she laughed when I questioned my own intelligence.  My professor reassured me that I had the skillset and intelligence to complete the master’s degree program.

You see, I let fear totally alter my mindset and confidence so much that I was discounting my previous accomplishments.   If I would have let fear win once more I would have walked away from another scholarship.  At that moment in my life, I decided to take fear on and I was okay if I experienced failure.  I did not want fear to win another battle and change the course of my life without a fight.  Deep down, I knew effort and consistency would help concur the master’s program.

The topic of fear and failure will continue to be a battle in my mind and I have to develop and change my mindset towards fear and failure.  I talk with individuals on a daily basis that are struggling with fear and they let it hold them back.  As a coach, you see the potential in every individual and most of the time it is your obligation to help develop that positional.  You see people let fear control their actions and most of the time they will start to build barriers around success and develop the mindset of not being worthy.  Then, they typically self-sabotage and mentally beat themselves down if they cannot accomplish the simplest of challenges.

If you really evaluate and peel back the layers on fear, you will be surprised to find what is deep inside this scary word.  I challenge you to look at fear and try to understand it for what it is.   Fear is an unpleasant emotion that is caused by a belief.  You see, most of the time you create your own fear and you build the story in your mind that something bad will happen.  You can 100% control your own mindset and thought process on fear and the aspect of failure.  I am not saying that you should ignore fear!  Especially if you are hiking a mountain trail and a bear is spotted 100 yards away, you should use fear to get yourself away from that bear.  What I am saying is understand your situation and the mindset and thought process of fear and failure before you let it totally paralyze your actions.

When I started to reflect back and understand how my growth, development, and experiences helped me understand fear appropriately.  I came up with a few strategies that can may help you:

• Strengthen your knowledge base by reading books and networking with people who are going to force you to grow.
• Join a Mastermind or Accountability group to create a positive environment to challenge you and help push your mindset
• Hire a coach to help guide you through the process.

You will continue to face fear and challenges in your life.  Sometimes you might fail at that challenge or you let fear control your mindset.  Try not to beat yourself up over the fear of failure, and continue to understand the situation.  I let fear hold me back early on in my life and it will continue to challenge me, but I will not let fear control me.