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The Next Time You Travel…Travel With Fear

The Next Time You Travel…Travel With Fear
    Photo by Carolucyjones

    I was reading a Chinese travel book recently, by the Editor-in-Chief of the Chinese edition of Business Weekly and a FT Contributor, Xu Zhiyuan. In his preface, he quoted Albert Camus’ The Notebooks, on what travel meant:

    “What gives value to travel is fear. It is the fact that, at a certain moment, when we are so far from our own country we are seized by a vague fear, and an instinctive desire to go back to the protection of old habits. This is the most obvious benefit of travel. At that moment we are feverish but also porous, so that the slightest touch makes us quiver to the depths of our being. We come across a cascade of light, and there is eternity.”

    This struck a chord with me. I’ve lived and worked in 6 countries, whilst travelling to visit over 150 cities in the world. Yet, I don’t remember all of it; the travelling that had the most profound effect on me were also the ones filled with fear. It might not have been a jungle exploration or coming close to being eaten by a lion on the African safari, but more so, the sense of insecurity I had felt when meshed in unfamiliar geographies.

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    The instinctual response to fear is to get rid of it. The web is loaded with articles on how to get rid of fear. I agree that unnecessary fear inhibits the mind, but I advocate that we embrace the fear within us and transform it into fuel.

    Every time I had travelled or moved to a different country since I can remember, I was wrought with fear. Fear for the uncertainty, the language barrier, security, or simply, where can I buy breakfast. Every bit of travelling expended mental energy. Sometimes, I was so exhausted from trying to explain myself in frantic gestures in order to get a bottle of water from the corner shop because I couldn’t utter the local language, that I’d prefer to go thirsty. Other times, I was just afraid people would laugh at my strange accent.

    The fear made me feel uncomfortable, and embarrassed. Indeed, the reaction was to go home to what I was familiar with, or to go travelling only to a place I had been before and knew my way around. However, the fear also made me more alert to my surroundings.

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    A few years back, as I sat at Angkor Wat, breathing in the majesty of the ancient architecture and the spirituality of the construction, I also noticed little children dressed in rags, running around selling cold water for USD1. Their joyful little faces for having sold a bottle touched my heart. I could not understand why they were so happy, and that I was filled with void and emptiness for making many more times that money at my job. They had no food, and I had gourmet cuisine at my fingertips. The Cambodians only recently experienced some of the most traumatizing genocide and human tragedies in their history. I had never seen a war. I was overwhelmed with compassion for the less fortunate around me. Surely, poverty existed also in my hometown, and yet I had never noticed it before. I had also, not had the time to slow down and think about the life I was living, fooling myself that I was enjoying it, and allowing my pride to over bolster my ego.

    Travelling brought me out of my comfort zone. I questioned myself: my life, my plans, and the community around me. I asked what I could do better for me and for others. I searched within my soul for the darkness and ugly side of me that I needed to confront. I was shaken with fear not only for burglars and unclean food in a city I had not been in, but for fear of what my life’s purpose was in the bigger picture and what I might discover of myself. I fear for what I might unveil about myself on the journey, because old habits were easier to indulge in.

    Since that fateful day in Siem Reap, I had been planning my exit from a corporate job, and also started taking part in more charity work for children wherever I might be based. Life took a different course than I had planned with my illness 2 years ago but that’s a different story for another day.

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    Fear became a friend, and taught me to become sensitive to my inner voices, and empathetic to others. Fear brought about my self-awareness.

    Every time I travel, there is a nervous anticipation to what I might discover on the trip. Sunbathing on a beach or visiting the local museum alike, I let my senses open up to what the universe is trying to tell me.

    And so I urge you, the next time you travel to a foreign city, and you are scared of talking to a stranger, or how to get cash, allow the fear to consume you. Embrace the fear and let it open your eyes to things you did not think you would see.

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    Travel with sensitivity. Fear can be your friend. Be not afraid of it. 

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    10 Ways You Can Be Mean to Yourself (and Prevent Your Own Happiness) Guard Against “It Doesn’t Matter” The Next Time You Travel…Travel With Fear

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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