Hi there,
I hope you are keeping well.
Here are 3 things I’ve discovered that might help your body, mind, and life.
Thanks for reading,
Nick
1. Tight calves, hamstrings/shin splits/lower back pain? Try glute bridges.
I’ve been getting lower back pain when running and it takes the fun out of it, as well as making me feel old. Googling tells me that the key takeaways are: stretching and strengthening those legs. I am noticing a difference.
What I have found most beneficial so far? Bodyweight glute bridges (both legs and single legs). I sit at work a lot and your glutes/hamstrings become lazy, muscle imbalances can cause issues too. Glute bridges will get these muscles firing and strengthening.
Try adding them to your gym routine or when you have a few spare minutes at home:
3 x 7 reps per leg + 1 long hold with both legs.
Another reminder: Take regular breaks and move often.
2. Trippy Breathwork
I did my first breathwork session at a workshop for men on Sunday. The session lasted just over an hour, and it was an experience. Tingly and numb body parts, going cold and twitchy, my left shoulder started aching and finally it ended with me seeing bright colours and being taken back to Singapore ArtScience museum exhibit with bright colours, smoke and trippy music. I described it to my wife afterwards as being some sort of exorcism to remove the trauma devil.
I’m still processing it, but the thoughts that have stayed with me during the experience are “letting go”, “you’ve got more to give” and I’m not sure yet about the colours & Singapore. In the evening afterwards, I had a pain in the part of my throat where I had a cyst removed a couple of years ago, which I believe resulted from stress and my body forcing me to stop work. Was this trauma working itself out? I do think my throat/speaking has been better this week since. I’d like to try different methods and explore this further.
What is breathwork?
Breathwork uses conscious breathing to help regulate body and mind — often improving relaxation, wellbeing, and stress levels.
If you have cardiovascular, respiratory, or trauma-related conditions, speak to a professional first. Here is a summary for more detail.
3. Praise hard work and effort, not talent.
While listening to High Performance on my commute, I listened to an episode with 2024 800m Olympic Champion Keely Hodgkinson. They talked about the importance of putting in the hard yards and how talent alone isn’t enough.
It took me to a book I’ve been reading – Mindset by Dr Carol Dweck and how individuals who rely on talent alone will often stagnate and develop unhelpful beliefs & habits. While those who attribute their results to hard work and effort will continue to put the work in and continue developing, in many cases over taking those who rely on talent alone. Fixed v Growth mindsets.
When recognising someone, praise their effort, not just their talent. The belief that progress is in your control fuels growth — in yourself and others.