The Journal #27
Physical. Pillow. Path. Plumping.
01. NXT45 - Joe Gaunt
Our Pillars - Pillar #1 - Physical
So what do we mean when we use the term physical health? What does it include and how can I have a positive impact.
As you can imagine there are many definitions for physical health. I like the below;
‘A dynamic state characterised by the development of biochemical, physiological, and mental processes that influence labor capability and human social activities’ (Koipysheva et al, 2018)
This encapsulates that bi-directional element I have mentioned previously in that all pillars impact each other.
Physical health is made up of but not limited to some big factors that play into overall physical wellbeing such as cardiovascular efficiency and endurance, muscular strength and endurance, nutrition, flexibility, body composition, balance and coordination and last but not least, possibly the most impactful variable - sleep.
So how can we impact these variables? It really is a case of doing the basics well. Not just today but consistently and with a degree of focus. I have seen so many examples of people doing the simple things consistently well and with ruthless discipline, it really feels like an undervalued skill for all aspects of life.
So top tips. Why not give yourself a score out of 10 for these focus areas and attack the low scoring behaviours (10 being world class consistency)
A balanced diet (see 80/20 journal post from a few weeks ago)
Regular and balanced physical activity across strength training, cardiovascular and flexibility focused workouts
Prioritising sleep and recovery
Regular health monitoring and health checks
Managing stress and mindset towards stressful moments
Avoiding harmful behaviours - common negative coping strategies include excess drinking, drugs and overall avoidance of tackling issues.
If you are wondering where to start or thinking of a common challenge why you might fail, see my other journal posts on behaviour change as a starting point for new habits.
02. HEALTH - Guest - The Spine Guy
In the second instalment from our guest health expert Jeff BenMayor aka The Spine Guy we share some tips on how to sleep like a boss.
You can catch Jeff at The Hundred 2024 where he’ll be offering free posture assessments on Saturday afternoon.
Sleeping Right: Best Positions for Spinal Alignment
Proper sleeping positions can support spinal health.
Sleep on your back or side with a pillow that keeps your neck aligned with your spine.
Avoid stomach sleeping, which can strain your back and neck.
A good mattress and supportive pillows can help maintain proper alignment and improve sleep quality.
P.s - I switched to using a supportive contoured pillow following almost a decade of waking up stiff after Jiu Jitsu. It literally changed my health and wellbeing overnight. Best £50 I’ve ever spent!
03. MINDSET - Mike Bates
The Path
I hate it when I hear someone say ‘I had no choice’.
Life offers us an almost infinite number of choices every single day.
Turn left or turn right.
Stay or go.
Stick or twist…..you get the point.
For pretty much all of our choices, wants and desires there is a hard path and an easy path toward our goal.
Most people choose the easy path.
It’s human nature after all, the path of least resistance is favourable as it presents less risk, less discomfort and well…it’s just easier.
The easy path however almost always leads to long term unhappiness and/or a lack of fulfilment.
Where’s the pride in doing the easy things most others would do?
How will you develop and grow if you stay within your comfort zone?
That’s not living.
That’s surviving.
In fact, it’s worse than that. It’s like dying a death by a thousand tiny cuts. Each avoidance of a challenge a new blemish on your self-worth.
You know you played it safe. You lacked the courage to be different.
Ouch!
The hard path is hard. It’s meant to be. It’ll push us to our limits and beyond, we will have to dig deeper than ever before and we might not even make it to our intended destination.
But that’s exactly why you should choose it.
The hard path almost always leads to long term happiness, fulfilment and joy. Even if we fail.
It’s worth the sacrifices and because it’s tough most people simply won’t attempt it.
But if you do, and if you succeed, the sense of accomplishment and the spoils will be all yours.
You’ll find out who you really are.
You’re the man in the arena and you dared greatly.
You lived a life without limits.
Now that’s what being here is all about.
Choose hard when others choose easy.
Be different.
Walk the path.
04. QUOTE
"If the path be beautiful, let us not ask where it leads."
Anatole France
05. TIP
Skincare isn’t just for girls.
If you’re a man currently navigating midlife and you don’t have a daily skincare regimen then you must get one. Period.
The wrinkled, dried prune look isn’t inevitable. It’s a choice.
Wondering how to get started but too scared to ask your younger looking friend? Here’s our absolute non-negotiable daily skincare routine for men:
1 - Wash your face. Obvious but choosing the right face wash is key. Avoid soap as this only serves to draw moisture away from the skin. Go for something natural and fragrance free if possible. Keep it in the shower to save time.
2 - Exfoliate once or twice per week. Opt for a plastic-free exfoliator specifically designed for men. Build this into your weekly routine to cleanse pores, rub away dead or dying skin cells and prevent blemishes. I do mine every Sunday morning after training.
3 - Moisturise. Moisturising our skin doesn’t prevent dryness more it serves to trap our skins natural moisture within. Ideally shoot for one with an spf30 addition to help protect against damage and ageing from the sun.
Optional additions:
1 - Use a serum after face washing but before moisturising. Serums with skin plumping hyaluronic acid help by penetrating the skin layers more deeply and trapping moisture deep within.
2 - Eye cream. Burning the candle at both ends? Puffy, tired looking eyes with a deep collection of crow’s feet never was a good look. Choose a specifc eye cream formulated for men and apply gently beneath the eye with a tapping and smoothing motion to clean skin.
3 - Consider face masks. Every now and again we need something a little more. Perhaps you have a big meeting coming up or a family celebration? Once a month (or when you feel you need it) use a face mask (wait until no one is home so as not to scare off the kids…or your partner). Overnight masks are handy and you’ll wake up looking your very best.
Go get ‘em handsome!
We believe that when men live happier, healthier & more fulfilled lives…everyone wins! - NXT45
The Journal by NXT45
