The Journal #2
Change. Rainbows. Superpower. Loneliness.
01. BEHAVIOUR CHANGE - Joe Gaunt
Reframing Fitness
“If you love what you do, you will never work a day in your life”
Confucius
I’ve always loved this quote, but only ever thought about it in a ‘working’ context. But could you imagine loving your fitness activity?
Most people I try help with behaviour change and health habits focus on past experience as a reference for future fun.
It’s amazing how different doing an activity you love is vs that fitness activity you tell yourself you should be doing. That eye rolling, off putting, either did because you ‘had’ to or dodged and couldn’t bare the thought of.
Imagine looking forward to an activity like that running, walking, cycling, golf or whatever obsessed friend or colleague you have.
Imagine feeling part of something that’s more than just motivating yourself today/ tomorrow/ this week.
Quick guide;
Try different activities and see what you enjoy.
Link skills development to fitness if you love learning and/ or meeting new people.
Keep going until you find something that doesn't feel like ‘work’
02. NUTRITION - Jonny Grayshon
Eat the rainbow
If you had to simplify nutrition into 1 key rule for optimum health, energy and aesthetics, it would be fill your plate with as many colours of the rainbow as possible from natural sources.
Not sure on portion sizes?
Use your hand as a guide.
1 x full open hand size = protein portion
1 x cupped hand = carb portion
2 x fists = veg portion
Keep it simple. Be consistent.
03. VIRTUES - Mike Bates
Superpowers
As we age we tend to focus on all of the stuff we are losing, rather than the stuff we are gaining.
Strength, muscle, sex drive, speed/power.
Have you noticed that these are all physical attributes?
We may find it harder to keep what we had in our 20’s physically (although there are plenty of studies showing that regular strength and cardiovascular training can create muscle and fitness even in our 70’s) so perhaps it’s time to shift our focus to the things that we are gaining.
Wisdom, perspective, experience, resources/networks.
These are the superpower virtues of middle-age. A priceless understanding of all that you have learned to date fused with your experiences of life as a human being and everything it has thrown at you. This stuff is only available with age and is impossible to truly comprehend as a young man (although learning from mentors, coaches and wise old men will help a little).
Of those virtues listed above I find perspective to be one of the most powerful.
Even this week, having received some devastating news, I found myself able to find perspective and see that current situation differently. I could express how it made me feel with honesty and see the news for what it was, without judgment or indignation.
The younger me would not have been able to do this.
I was also helped by other men and women like me who reached out and offered their own perspectives as a means of support. A priceless reminder of the power of positive networks and friendships.
So, train to keep the stuff you might lose and use more of the amazing stuff you gain as you age. You’re in the prime of your life old boy!
“Perspective is your greatest superpower”
Mike Bates
04. QUOTE
“He has the most who is content with the least.”
Diogenes
05. TIP
Loneliness is a silent killer.
It carries with it a greater risk of mortality that obesity, high blood pressure or a poor diet.
Block out time in your diary for socials. Brunch with your partner, coffee with a mate - make these non negotiable each week.
By blocking out the time as a piece of your day (I use a calendar invite), just as you would for work or the gym, you’ll not be tempted to prioritise your work time instead of your social time when that last minute pointless meeting arrives in your inbox.
Cultivating social connections is key to overall wellbeing.
Avoid loneliness = live longer (and happier).
The Journal by NXT45
