The Journal #15
Hormesis. Performance. Imposter. Calendar.
01. HEALTH - Joe Gaunt
Understanding Hormesis - Part 3 of 6
Note *As always, please take professional advice on any of these steps before starting, with consideration to any pre-existing health conditions or concerns.
Exercise: Harnessing the Power of Movement
Regular exercise is a cornerstone of a healthy lifestyle, and its hormetic effects on the body are well-documented. Exercise triggers a cascade of physiological responses, including increased production of endorphins (the body's natural painkillers), improved cardiovascular function, enhanced muscle strength and flexibility, and better mood regulation. Numerous studies have demonstrated that exercise reduces the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers.
Recommendations: Aim for a combination of aerobic, strength training, and flexibility exercises. Start with manageable intensity and duration, gradually increasing as fitness improves.
Personally I like to do 2-3 all over body strength sessions per week, 1-2 higher heart rate cardio (run/ HIIT/ Combat sports) and 1 long, low intensity walk of 90/120 minutes (in nature!) to support a rounded routine. A good 10-12 minutes of stretching and warm ups before everything but the walk supports this too.
02. NUTRITION - Jonny Grayshon
Performance isn’t always Optimal
There’s a difference between ‘optimum food choices’ for health and food choices for ‘sports performance’ (or business men)
They don’t always go hand in hand.
Nutritious food for the average Joe isn’t always the right choice for athletes / busy guys, as meal timing around performance plays a huge roll.
Brown rice may trump Harribo on paper, but brown rice could be the completely wrong choice during a half time break, or if it was consumed right before your weekend cycle.
The same applies for protein choices.
Shakes may be processed and lack other micronutrients we could get from whole foods but if we need a quick digesting meal or if an athlete is consuming so many calories a day he simple can’t eat all the food, then liquid form is sometimes a better choice.
It’s similar for busy guys.
If you’re stuck at your desk all day in meetings or doing lots of driving, a quick shake between calls could be far more optimum than a large plate of chicken rice and broccoli whilst navigating the M25.
I’m all for whole foods.
But like most things, context is key, and too many people follow rigid plans that aren’t sustainable.
03. MINDSET - Mike Bates
Imposter
I’m writing this on the final day of a short speaking trip at the amazing Forte Village Resort in Pula, Sardinia.
I’d been booked via my agent to speak at a European conference. The contract was agreed months ago and I whilst I was excited to speak somewhere different and to escape what has felt like the longest, coldest, wettest winter in history, I signed the contract and thought nothing of it.
Until I saw the line up.
Speaking first - None other than Sir Ranulph Fiennes noted in the Guinness Book of World Records as our greatest living explorer - 55 years experience on stage.
Speaking last - The iconic, double gold medal winning world champion athlete Derek Redmond - 26 years experience on stage.
Speaking in the middle - Me - 2 years experience on stage.
How the hell did that happen?
On the transfer from the airport to the resort I sat in the back of a luxury SUV with Ran (he’s my mate now so I can call him that) and our agent Benny and I asked Ran if, after all he has achieved and the thousands of appearances he has made over the last 80 years of his life, he still felt nervous before going on stage.
He replied humbly that he did and that was reassuring to know.
Obviously negative self-talk started its attempt to permeate through the rose-tinted view I had until that point held of myself.
And then I shut out that voice and reminded myself (with the help of a message from my mate Steve) that I am deserving of this opportunity, my story is also unique and I am just as good of a speaker than anyone else.
If one of my heroes, a man who cut his own fingers off following a bad case of frostbite, gets nervous and uncertain then he’s no different to me and I’m the same as him.
Game changer.
Imposter syndrome defeated.
I followed Ran onto stage with an air of confident self-assuredness and had my moment in the spotlight.
It was, as always, a great experience and I learned a lot about myself and my craft.
And then it was over.
I could relax and enjoy a master of the art of public appearance Derek Redmond tell his inspiring story and learn more about how to create the mindset of an Olympian.
The feedback immediately afterwards and throughout the trip has been nothing short of amazing and it reaffirmed, as this line of work regularly does, two very important things.
- That helping others to unlock their hidden potential is one of the greatest gifts one can ever bestow on another.
- That we earn our place at the table. Nothing worthwhile is given and hard work and self-belief is all you need to find fulfilment.
Food for thought the next time you feel undeserving of something which you have worked hard for a long time to earn.
You’re only an imposter if you don’t deserve it.
So the question shouldn’t be ‘do I deserve this’ more it should be ‘what have I done in my life to earn this’.
If you can answer that question then take your seat at the table.
04. QUOTE
"The Olympic and Paralympic games hold a special place in our psyche. They are the fleeting moments, instances really, which have been seared into our collective conscience. (for example) Derek Redmond bravely making it through with a little help."
Barak Obama
05. TIP
Don’t only use your calendar only for work activities. Populate it with time for your friends, family and yourself too.
Carve out specific times in your week to do ALL of the things you want across the spaces of home, work, self & others.
It’s not anal or overcomplicated to be organised.
It’s freedom and certainty that you will do all that you want.
Fail to do this and feel no surprise that yet another week has passed and you did little for you and those around you.
If it isn’t in your calendar, it doesn’t exist.
The Journal by NXT45
