The Journal #29
Social. Train. Bloater. Buffet.
01. NXT45 - Joe Gaunt
Our NXT45 Health Pillars - Pillar #3 - Social
Of all the pillars I used to be asked most commonly what I meant by social health. Then lockdown happened when we couldn’t see or hug our loved ones, go for a run or a pint with a friend or spend casual but meaningful time with those we want to. Bad times.
Social health can be defined as;
‘Social wellbeing is building and maintaining healthy relationships and having meaningful interactions with those around you’ (Boston University, 2020)
I would class myself more on the introverted side than most would assume based on my career choices and experience. That is to say I am generally energised by self talk/ time alone to think and reflect.
That said I treasure the important relationships I have really taken the time to nurture.
My individual relationships with my 4 children, my uniquely special friendship and relationship with my wife Sam, and the very close relationships I love with my key family members and close friends. Nothing brings me greater joy in any element of life than time with these people (along with worry, drama, frustration etc etc that comes with the package!).
I count myself super lucky to have the people I care for in my life.
So some top tips on positive social wellbeing
Choose your friends and invest time wisely - Find those who you can tell really care, help you and appreciate being helped by a trusted friend.
Time - our most valuable commodity - give if wisely but give it fully, be supportive, show up, encourage, apply active listening to understand perspectives.
Honesty and trust - One builds the other. This includes polite tough love and saying what you think is for the best, not just what people want to hear.
Be yourself - If you’ve ever caught yourself trying too hard to fit in, relate and enjoy just being yourself then I would ask if that person or community is for you right now or why it might not be.
02. FITNESS - Guest - Josh Taylor
This week we hear again from our guest fitness expert Josh Taylor. Building on last week and the non-negotiable components which are required to make up a holistic hybrid-athlete training programme we now push deeper to execute the creation of a programme.
As always, ensure that you consult a professional prior and build up to intense training and high volume.
3 day training week
Monday - Full body strength 1 +conditioning
Tuesday - Rest
Wednesday - Upper body strength +tempo run / sprints
Thursday - Rest
Friday - Full body strength 2 +conditioning
Saturday - Rest
Sunday - Rest
4 day training week
Monday - Full body strength 1 +conditioning
Tuesday - Work capacity
Wednesday - Rest
Thursday - Full body strength 2 +conditioning
Friday - Run 5-10km (goal dependent)
Saturday - Rest
Sunday - Rest
5 day training week
Monday - Upper body strength + conditioning
Tuesday - Easy run
Wednesday - Lower body strength + conditioning
Thursday - Rest
Friday - Work capacity day
Saturday - Long run
Sunday - Rest
6 day training week
Monday - Upper body strength
Tuesday - Lower body strength
Wednesday - Easy miles
Thursday - Upper body volume + interval running
Friday - Work capacity day
Saturday - Long run
Sunday - Rest
03. MINDSET - Mike Bates
Bloater
I’ve just returned from a 9 day all inclusive holiday with the famalam.
It was so good to spend time together in a beautiful resort, eat all of our meals together every day and make many wonderful memories. I felt grateful each and every day for my family.
I also felt grateful for my health, my network (you guys) and the way I’ve chosen to live my NXT45.
I’d forgotten just how many people put their health dead last and struggle to do even the most basic of physical tasks; like swimming a length in the pool, walking up stairs or carrying their overweight kids to the buffet (yes their health choices are going to affect their children’s too - a UCSF Benioff Children's Hospital blog post says that children with one obese parent have a 50% chance of being obese, and children with two obese parents have an 80% chance).
On holidays the state of everyone’s health is on full show.
It’s how one looks in swim shorts or bikinis and if one massacres the buffet at every opportunity.
Now, each to their own and all but why would anyone choose to live life in this way?
Perhaps they’re uneducated about the risk to health of being 5 stone overweight?
Maybe they don’t care enough about themselves or about what others like me think…and why the hell should they?!
Perhaps their network and connections are unsupportive and/or complicit in their behaviours and life choices?
Maybe they have a health issue (maybe that’s event more of a reason to make good, healthy choices)?
It could just be that they are all damn lazy?
But it is an individual choice, so I’ll leave the rant there.
It’s a reminder that this thing we call life is all about choice and each and every one of us has the agency to choose whichever path through life we want to walk. The easy path or the difficult path - see The Journal #27.
Most folk would probably think that the path I choose is equally flawed.
I struggle to switch off and relax and I chose to work 30-60 minutes each day on holiday to stay connected to my businesses - did you know it’s only 3 weeks to The Hundred 2024!!!
To keep the wheels turning and the joints greased I chose to train 7 out of the 9 days following a bespoke programme designed by my coach. I also did some early morning Hatha Sun Salutation group yoga with a view of the sea on my 2 off days. So I technically trained every day.
I made sure I relaxed on my food choices. I track my food, calories and macros daily at home but when I’m away I choose not to - I actually miss doing it which is perhaps a little strange and unhealthy?
I made sure I ate dessert every day and indulged in some amazing food and (non-alcoholic) drinks - thank the Lord for the Virgin Pina Colada!
I returned home fulfilled but bloated and feeling pretty disgusting and guilty about myself.
2kg weight gain and a 2% body fat shift in the wrong direction.
I know it’ll drop off just as quick as it arrived but for now I hate the way I look and how my clothes feel.
I’m a certified bloater and I’ve hammered myself with negative self talk about it since we arrived home - not healthy.
So who’s got it right?
The guy who hates themselves and feels guilty after a period of eating and acting ‘normally’ or the guy who does what they want year round and continually chooses the easy path?
To answer that question you’d have to ask it to yourself.
There is no right or wrong answer, only choices (there must be a balance though somewhere, if you find it let me know).
Make sure you’re happy with the choices you choose and take responsibility for them.
Don’t be a bloater or a negative self-talker.
Both are unhealthy.
Find the right balance for you.
There ain’t no second chances.
04. QUOTE
"Watch what you tell yourself, you’re likely to believe it"
Russ Kyle
05. TIP
If you’ve not yet jetted off on your summer holiday here are our top 6 tips for avoiding the bloat…and the guilt:
Don't skip meals: Skipping meals can lead to overeating later.
Plan ahead: Research the resort's restaurant menus and buffet options before you go.
Choose healthier options for breakfast and lunch: Look for grilled or roasted foods, lean proteins, fruits, and vegetables.
Stay hydrated: Drinking plenty of water can help you avoid dehydration which can lead unhealthy snacking.
Indulge but in moderation: Limit alcohol consumption and sugary snacks and desserts.
Be kinder to yourself: Expect to have gained weight when you return, it’s part of deal and normal. Give yourself a break emotionally and a couple of weeks back on your programme and eating routine and it’ll all be back to normal.
We believe that when men live happier, healthier & more fulfilled lives…everyone wins! - NXT45
The Journal by NXT45
