The Journal #19
Reframe. Train. Hero. Packing.
01. PSYCHOLOGY - Joe Gaunt
The Power of Reframing
So often how we feel comes back to how we think (see journal issue #1 for more info on this).
Mostly subconsciously, we have negative thoughts that then shape how we feel and how we go on to act as a result.
For Executives, Directors and senior business leaders under pressure these thoughts manifest as cognitive bias or distortions such as overestimating threat, underestimating abilities to deal with situations and catastrophic thinking. This can lead to indecision, micromanagement and an inability to innovate (Witte, & Allen, 2000; Fredrickson & Losada, 2005; Barling & Cloutier, 2017).
However, research also shows that those leaders who choose to take perceived ‘threats’ and see them as challenges handle situations to much better effect. By simply and mindfully changing how we see the situation and challenging ourselves to look at things another way, the outcomes can be transformational.
Reframing as a challenge leaders tend to be more proactive, open minded, gain buy in from being comfortable showing vulnerability to others, are more outcome focused and overall gain more buy in from teams.
Without surprise this leads to better employee engagement, productivity and enhanced business performance. So next time there is a ‘threat’ ask yourself ‘is this a threat or a challenge?’ and then what can you control to overcome or influence this challenge.
02. TRAINING - Jonny Grayshon
Welcome to my 4 week mini series: How to build the perfect training routine
Week 2 of 4 : Time to Progress
Last week we learned about designing the perfect training programme from scratch.
This week we are looking at how we can progress it.
Ok champ!
So you’re out of the blocks and well in to your new routine. Great start!
By the time you get a few weeks in, everything will start to become a bit more familiar.
The gym set up. The exercises. The movements and those initial aches and pains (DOMS) will have passed.
The initial improvements and adaptations will be embedding nicely and you might be wondering how can we take this up a notch?
Before we look into changing the routine to a more advanced programme, first we need to make sure that you’ve rinsed the existing programme for everything you can.
This is done by using progressive overload.
Progressive what!?
Progressive overload means that, in some way, we need to make sure the following workout is more challenging that the one you have just completed.
Common ways to progressive overload?
Same reps but more weight
Same weight but more reps
Same reps and weight but slower tempo
Same reps and weight but less rest
We don’t need to make huge improvements here. Just tiny steps forward in the right direction.
Any of the above ways to overload will add a new / more challenging stimulus to the exercise even though you are doing exactly the same movement.
Example:
If I lifted 10 reps last week. 11 or 12 reps would be progress this week.
I don’t need to do 30 reps.
If I lifted 10kg last week, 11 or 12kg would be progress this week.
I don’t need to do 50kg.
If I don’t feel like I can do more reps, or I don’t have any more load available, then slow the reps down an extra few seconds to keep the muscle under tension for longer.
This is all progress.
Be sensible and patient whilst realistically challenging your body to cope with a slightly more challenging stimulus.
Slowly slowly catchy monkey!
When it comes to choosing a progressive overload method, it really doesn’t matter which you pick.
Just pick one that suits your situation, and rinse it for all you can get.
Once you have given yourself around 8-12 weeks of following a set plan, you’ll be ready to change things up.
Why?
Let’s discuss this next week.
03. MINDSET - Mike Bates
Everyone loves the hero’s journey.
The hero’s journey forms the basis for many of the stories, films and fables we have consumed throughout our lives. The hero’s journey speaks to us in a deeper way than we are able to consciously comprehend because at its core it is us.
In its simplest form the hero’s journey depicts a protagonist who goes through a transformative journey.
The transformative journey is usually a set of challenges which test the protagonist’s resolve and character and leads him to a better place.
We love the hero’s journey, or monomyth as it is also known, as it speaks to the very things that make up our own aspirational existence.
Challenge. Self discovery. Transformation. Growth.
Not all hero’s journeys are the same but most follow a set of common elements often called the 12 steps. Those steps include; the call to adventure, refusal of the call, meeting the mentor, crossing the threshold, tests, allies, and enemies, the approach, the ordeal, the reward, the road back, the resurrection, the return, and the freedom to live.
Next time you read, listen to or watch a story look out for these steps, you’ll find them almost everywhere.
Navigating life and the challenges and transformations we all face often places us somewhere along this hero’s journey.
You’re likely on one of those 12 steps now in some stage of your work, home, social or personal journey and it helps sometimes when faced with challenges to view ourselves as the protagonist or hero of our own story.
You might ask the hero (you) the following questions:
What would/should the hero (you) do when faced with the call to adventure?
Who is the hero’s (your) mentor and who do you need around you to guide you towards success?
Who are the hero’s (your) enemies and allies?
Will the hero (you) prevail and earn the freedom to live or will he (you) be beaten by the ordeal?
We all have hero’s that we look up to and remember when times are tough, and so we should, but our greatest hero should always be ourselves.
In a week where we commemorated 80 years since the D-Day landings there is no more poignant a time to consider how we might have coped if faced by the journey from a landing craft under heavy machine gun fire to the beaches and beyond.
Aren’t we fortunate that the journeys we face in 2024 don’t require the sacrifices others before us have offered.
Celebrate the transformative life journey that you have been on and continue to navigate.
Be the hero for yourself, your children and for others.
Your next journey is just around the corner.
What will you do?
04. QUOTE
"You are the hero of your own story"
Mary McCarthy
05. TIP
I travelled again this week and decided to take only hand luggage to make the journey a little quicker.
I needed to take my Mac, book, glasses and sunglasses, chargers and adapters, toiletries, clothes and smart shoes to speak in on stage, changes of clothes to attend numerous client lunches and dinners, sports kit and training shoes to head to the gym in twice and clothes and footwear to relax around the hotel in.
It took me four attempts to find a method of fitting all that stuff in to my one carry on bag. And then I discovered a break through.
Roll your clothes don’t fold them!
Rolling does two things.
First it compresses the garments and allows you to fit more into the same dimensional space available.
Secondly it creates less creases so you don’t need to call room service for an iron when you should be by the pool enjoying the sun.
I then checked on Google and it is actually a thing. Who knew?
Roll don’t fold…you heard it here first folks.
The Journal by NXT45
