Full Health Friday Newsletter 17.02.23

Welcome to the first edition of Full Health Friday, a short summary of what I am exploring and utilising in health and life this week.

Quote for reflection

“Its not what happens to you, but how your react to it that matters”

Epictetus

Book to Read

A book to read: The Code Breaker: Jennifer Doudna, Gene Editing, and the Future of the Human Race, written by historian and journalist Walter Isaacson.

This is a super interesting book about the science of gene editing and CRISPR told via the biographical story of one of the leading scientists in the field, Jennifer Doudna. It is not just heavy scientific information, but a nice easy to read mix of how the science developed, the many interesting characters involved as well as the ethical and future potential to consider.

A product to try

Athletic greens www.athleticgreens.com - This is a comprehensive greens supplement drink designed to fill the nutritional gaps on days when you may not quite reach your planned fruit and vegetable intake…while also providing a whole host of additional nutritional goodies.

Note: I am not affiliated with Athletic Greens in any way, this is simply a product I am trying and enjoying.

Tip of the week

Exercise and movement does not need to always be complex or unpleasant.

While at least 75 minutes of vigorous or up to 150 minutes of moderate exercise per week is recommended to maintain basic health, it can be composed of a variety of things and in a way that aligns with your life, values and priorities.

Looking for and recognising opportunities to move, especially informal and not in a planned training environment, can give a lot more opportunity to make movement a normal and regular part of your life.

Life Is Curious Podcast Ep. 7 Bam Hennessy

In this episode, I visited sports performance coach and scientist Bam Hennessy at his gym in Helsinki where, among many others, he coaches the Finnish Women´s Rugby 7´s team. The gym, called The Clubhouse (@theclubhousehelsinki and www.clubhousehelsinki.com), caters for athletes of all levels and was founded by Bam and his Finnish wife Heidi. Our discussion centred primarily around the topics of coaching, communication, and our mutual interest in sports performance, while touching upon related topics such as research and social media. It was a fun and thoughtful discussion that I enjoyed immensely, with many useful insights to take away that I am sure you will also have when you join us to listen. You can find out more about Bam on Instagram either via the Clubhouse or his own profile @bamrugby. His aim in the future is to continue some sort of career in research, with a focus mostly on female team sports athletes, load management and the impact of the menstrual cycle.
Show Notes

  • 01:00 - How to share information or opinions without worrying about it being misunderstood

  • 04:17 A good Nick Winkleman coaching insight

  • 12:18 What the job of the coach is

  • 20:00 Being able to change your plan when it is not working

  • 24:48 Leadership and different styles

  • 29:19 Adjustments to coaching from the covid pandemic

  • 33:00 Googling the opposite of what we believe in

  • 37:00 The value of having a coach

  • 43:40 What Bam does and defining what an athlete is 

  • 47:00 Bam’s research interests

  • 51:00 How coaching and academia combine and differ…and the benefits returning to academics after long time in coaching

  • 54:10 The female athlete and the menstrual cycle

  • 1:02:00 What is evidenced based practice

  • 1:10:00 What superpower would Bam choose 

Life Is Curious Podcast Ep. 6 Andrew Taua´i

Join me and Andrew for a conversation about life through the lens of coffee and cafe culture, the nuances and quirks of culture, entrepreneurship and life balance. This easy-going episode flowed through our mutual experiences and looking at health in a different lens, while noting that priorities do change over time. Enjoy this episode and Andrew´s chilled take on life over a cup of good coffee and relaxed vibes. 

To find out more about Andrew and his cafe, visit https://www.stayfriendly.coffee, @stayfriendlycoffee and @thefriendlysamoan (both on Instagram). 


Show Notes

  • 01:56 Who is Andrew Taua’i and coming to Finland

  • 04:13 Background in working in cafes and being a barista

  • 06:00 The weather effect on cafe and coffee culture 

  • 08:15 Having the “right equipment” to do things vs winging it

  • 13:07 The value of cafe as a place to work it

  • 15:31 Creating a space (cafe) that has people connecting and being aware of each other

  • 22:00 Dealing with conflicts, arguments and setting boundaries

  • 25:45 Learning to be a decent human as an aspect of health and wellbeing

  • 28:16 What is normal day for Andrew and his health identity

  • 37:00 Being an entrepreneur and balancing it with family

  • 41:00 Importance of grattitude

  • 42:00 The value of having others to bounce ideas off 

  • 43:00 How Andrew thinks about spending time day to day

  • 45:00 Talent vs hard work

  • 47:00 What Andrew would choose as a superpower if he could have one

  • 52:00 How Andrew chooses to use his time and priorities

  • 01:00:00 People around as an important part of health

  • 01:06:30 Use of time and priorities changing 

  • 01:07:40 What is in the future for Andrew

Life Is Curious Podcast Ep. 5 Julian Roach



My guest today is none other than Julian Roach, an experienced and well-travelled physiotherapist currently based in Toronto, Canada. 

As a longterm clinical practitioner, former athlete, family man and businessman, Julian brings an interesting and deep expertise to the topic of exercise, health and performance as it pertains particular to the area of physiotherapy, but also in the context of achieving the best outcomes for a variety of different people and cases. 

We discuss the influence of having lived in multiple countries and the lessons learned from experience as well as what the future may hold for physiotherapy. 

I enjoyed this discussion immensely and look forward to sharing with you all.

To find out more about Julian or get in touch with him:

IG: Julianroachpt

Twitter: BajanPhysio1 

Facebook: Julian Roach 

website: www.julianroach.com 

Physelite: www.physelite.com

Show Notes

  • 00:55 Introduction to whose Julian is

  • 03:30 Julian’s background and formative years (and some cricketing references)

  • 05:40 The power of having a broad range of influences growing up and it building into your personal vision

  • 09:30 Differences of ways of doing things in different countries and thinking of best practices 

  • 12:00 Dealing with the gap between the ideal  and the reality (with focus on physiotherapy treatment plan)

  • 18:00 Barriers to achieving the perfect outcomes from physiotherapy - compliance barriers or clinician responsibility?

  • 28:00 Understanding when a person is a good fit for you as a client and when not and why this is important

  • 32:00 The standard model of physiotherapy / healthcare as Julian has experienced it over time and how he is doing it it differently today. 

  • 39:30 The important components of Julian’s model of care.

  • 41:30 What is the basis of physiotherapy rehabilitation - and what has changed now for Julian compared to the past

  • 47:30 Most important part of physiotherapy facility

  • 51:30 Expanding people´s goals beyond just step one of solving the immediate problem

  • 55:00 What is the real role of the physiotherapist 

  • 56:15 How things will move forward to only best care practices will be the norm

  • 59:00 The future, will technology and progress help to improve the level of care?

  • 1:07:30 A “fantasy” best day for Julian 

  • 1:11:00 Current ideal day for Julian

  • 1:16:30 How to find out more or connect with Julian

Life is curious - article theme: Meaning

I only hope that I find enough peace in myself to choose to take the time to know others more deeply. Other people are interesting. Giving life colour and shape, forming it into experiences shared in the most magnificent ways. On a beach in Fiji, in the mountains and bush of New Zealand or next to the lakes of Finland. These places came alive for because I have been able share with others and get to know them more deeply. Understand their vulnerabilities, their hopes, their dreams and their short-comings. Like a mirror of my own. 

Finding the conversation inside that gives your story to the world is the most real way to live. 

Not to create yourself through the work you do, the cars you own or even the places you visit in the absence of others. Instead the story you have to tell and the people you can have the privilege of knowing. 

How humbling it can be and how hard to be truly open and interested. Being busy or occupied is so easy as a default way of living.

I think curiosity without limitation is the purest form of human expression. It can be seen in a new-born trying to grasp the reality so suddenly and brutally thrust upon it. It can be seen in a fight, each man or women curious to escape the fear and anger that drives the fight. It can be seen in a first kiss, a last kiss and moment of silence and stillness. Moments of curiosity so fleeting that they are almost missed. Moments of humanity that connect us. 

And curiosity drives the everyday moments that builds our stories, our shared moments. The reason for getting out from bed each morning other than being driven by our most basic needs. 

Life is curious. 

Life Is curious Podcast Episode 4: Jonathan Goodman

Podcast Audio Version

Podcast Video Version

In this episode I am very happy to bring to you my conversation with Jonathan Goodman. To start, here is a little background on Jonathan:

He is working to bring the fitness industry together. Since 2011 he's published 11 books, welcomed over 20M visitors to his website, and sold over 250,000 educational items to health and fitness enthusiasts. Originally from Toronto, Coach Goodman has enjoyed over 1,300 days exploring the world with his young family.

Coaches, like me, know him from his outstanding education for taking our coaching work online which in these current times is even more important than it has ever been.

With Jonathan we discussed being human in an online world, what is important in business (particularly as it relates to the fitness industry) including focusing on quality over quantity. We also talked about living in an unconventional way (in Jonathan´s case traveling for significant periods of time with a young family) while remaining grateful for what we have … and much much more.

I had a lot of fun in this episode and really enjoyed what was a genuine and deep chat with a very interesting guy. I hope you enjoy this as much as I did…for a full outline of topics covered and to find out more about Jonathan, have a look in the show notes. 

Find out more about Jonathan’s Personal Trainer Development Center here:

https://www.theptdc.com

Follow Jonathan on Instagram here:

https://urlgeni.us/instagram/CoachGoodman

Show Notes

03:26 Being a genuine human in an online world and how Jonathan has returned to this ethos being first and foremost

7:00 The two questions about business that helped Jonathan make changes

8:50 Caring about others and the steps to really engage with your community online

10:20 A rhetorical question that makes you think more deeply about how we interact with businesses

15:00 What was the thing or things that lead Jonathan to change how he was doing things

25:00 What Jonathan is focusing on now in business and why

31:50 Advice from a monk about knowing how much is enough in life

34:20 Taking action

40:00 What Jonathan cares most about in the fitness industry

42:00 Jonathan makes sure he keeps fit and healthy and what time management is really about

48:00 Why Jonathan travel with his family so much

55:20 Define your potential worst case scenario to helps you move to action and try what is possible

Life Is Curious Podcast Episode 3: Simon Dannapfel ´s Guest Interview on Exploring Journey Podcast - migration, mindfulness, parenthood and meaning

Mentions in the interview

Link to the Exploring Journey Podcast hosted by Jorge Baldeon where this interview was originally posted https://open.spotify.com/show/7fyjGVK01kyFagiAEALaT5?si=99724f8a48494492

The “All or Something” Approach For A Healthy and Happy Life - article theme: mindset

It is often said that the All or Nothing approach is not a good way for improving our health or achieving our goals. 

I have a different view on this idea that better fits the range of options available to us when we are looking to make changes. I call it the All or Something approach. 

On the one side is the All approach, which can be labelled as bad in a similar way that the Nothing approach is. However, like most things, it is not as simple as that. The All approach can, in many situations, be very useful and exactly what is needed. If you are very clear about your strategy, targets and next steps when the All approach has run its course, it is a good choice.

Examples of the All strategy include starting a 10 week weight loss challenge, a three month half marathon training plan or a no alcohol January challenge. It is also the approach used by professionals, such as athletes or actors, to be ready for specific performances. Due to how visible professionals are in the public eye, it is often seen (incorrectly) as the way everyone should do things all the time. 

The All strategy usually involves an intense focus on, or restriction from, something relatively big and specific for a short period of time in order to make rapid progress. 

The upside of this approach includes significant and fast results or at least a  strong change in the right direction. The potential problems and pitfalls with this approach include a higher risk to fail due to higher difficulty level, the potential of taking things too far to the extreme or harmful level, and, if you haven´t planned for it, the possibility of returning to where you started or even to a worse state e.g. Yo Yo dieting.

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On the other side of the All or Something Approach continuum, and in contrast to Nothing, there is the Something approach or the slow and steady approach. This is the approach that applies to everyday life, especially during the times we have a lot going on with work, family and other commitments in our lives. Very often the default thing to do is nothing when life is busy. The Something approach means choosing the smallest action or skill practice that we can still successfully do each day to keep us moving forwards, no matter what else is happening in our lives. That small Something is easily dismissed as “too easy” or ineffective or “not worth it” when in fact it can quickly add up to significant progress over time. When placed next the alternative, that is doing nothing, it is a clear winner. 

Examples of the Something approach includes practicing a new nutrition habit like eating slowly or choosing to walk to your lunch place or practicing a language you want to learn with an app like Duolingo for 5 minutes each day. The most important aspect to the Something approach is setting the mindset of action for every day and making that action as likely as possible to happen. It is much more effective to spontaneously add more onto your Something action, then it is to make the action too demanding and unlikely to happen. For example, if you know 100% that you can do 5 minutes on your language learning app, that is your Something practice. It is simply a bonus if on any day you get inspired and continue for longer. 

The upsides to the Something approach is that it allows for continuous progress even in the busiest of times, it helps build motivation and increases the likelihood of the changes you make last for the long-term. In other words, it addresses the weaknesses of the All approach. 

The downsides to the Something approach are also in contrast to the All approach. Progress can be slower - whichrequires more patience - and if not correctly planned, progress can slow or stop if an ineffective or inappropriate Something is chosen.

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By combining the All and Something into a purposeful combination approach, I think we have the best of both worlds. We can switch between the two to better adapt to what life throws at us and changes we decide to pursue. 

We can kick off a health change with a short intense challenge like a 60 day body transformation and then switch into the Something approach at the end of the 60 days to continue progress. Better yet, we can solidify the rapid changes already made. And lets face it, none of us are perfect and every now and then we need to wipe the slate clean to start again. Rather than having to wait for the perfect moment to take the dramatic All approach, you can pick up with a Something action to get started which can lead into your next All approach.

Life is all about change and it comes along whether we like it or not. With the All or Something approach, you can better define and take action on how that change will look for you, on your own terms. 

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Want to know how to make this All or Something approach work for you? Reach out to me via my contact form on this site, via email info@fitnesstohealth.org or drop by at Stadifit in Helsinki for a chat. 

How we live - article theme: meaning and needs

In Peter Singer’s book, How Are We To Live, two interesting points are made:

  1. In order for the world we live in to sustain billions of us, we need to move on from consumption being the main source of fulfillment. I would annotate this with - move on from unsustainable consumption.

  2. Linked to the above, once we have our basic needs met, it appears that no further level of attainment provides lasting fulfilment…in other words we adapt to the stuff we have and do not become happier the more we accumulate.

If consuming or getting more and more things does not lead to a fulfilling life, then it would make sense to stop ruining our planet and health in the attempt to consume more. Easier said than done right?

Well perhaps. There is no arguing that it feels like a challenge to overcome and move away from the way we are used to living, because it is embedded in the very structure of our society - from all levels of government and planning, to the nature of our economy and our sense of safety with our work.

And yet changes are happening and indeed must happen. Our youth are out in numbers protesting the lack of action towards dealing with climate change. There are leaders in the world acting from the view of human value over pure economics while retaining the realities of what is required for a functioning society to work. There are businesses and initiatives looking toward and developing solutions for sustainable growth or lateral thinking towards development.

How does all this link to health, fitness and performance? Well I think most of us have felt the challenge of wanting to be a part of positive change in the world and not knowing where to start. My view is that one way to start is by undertaking a self-evaluation of our state of health and fitness for life i.e. whether or not you are operating at the best level you can in order to make sound, value-based and sustainable decisions with a clear mind. Decisions that lead to effective actions. Actions that lead to change at a macro level when we all participate.

If you are tired, sick, distracted, grumpy, stress or depressed, chances are you will struggle to take the first step and in turn the small actions or habits that lead to bigger change.

So while on the surface it may seem self-indulgent or individually focused to prioritise your health and fitness, I suggest it actually is our responsibility to do so, particularly if we are lucky enough to live under circumstances with which we have the luxury of the choice. Even if done in the name of a ”bikini body” or ”washboard abs”, if that incentive carrot gets us started along the way, it still is better than the alternative.

So next time you are setting time for the gym or to cook a healthy meal or take time out for rest and recovery, you can celebrate also the first steps toward the change we need world-wide for the future of humanity. A bold statement perhaps, but without a bold change in thinking with related action, there won’t be the bigger changes we all need.

Do It - article theme: meaning

In Linchpin Seth Godin encourages us to make art, our art, our unique contribution that makes us indispensable in a rapidly changing world.

I like that idea, especially that our art is not to be taken in the literal sense. Art is in the hands of the creator. Whether that be a carefully sculpted article, a well-crafted marketing campaign or the fine attention to detail the barista gives to his or her hundredth latte of the day. Art is in everything and anything we choose to do with our full mind, body and heart.

Taking it further, if we don´t grab the idea of art being in everything with both hands and make sure it fills our every day focus, the barrage of insidious nonsense and noise of the irrelevant will instead. However, the question lingers: is the search to do art a first world problem in sheep´s clothing? A problem of life being too easy to the point of the subtle softening of the spirit that pure survival and hard work chips away at every day? Is my art of coaching fitness, health and performance a real contribution or a privilege of modern society? By imposing challenge and struggle in the form of exercise and self-improvement, does it help keep human kind humble, empathetic, hard-working and engaged in the privilege of life? To stop self-destruction in lieu of a purposeless wasteful life? Or is this just my personal fascination that doesn´t matter to anyone else?

For a long time I believed that pursuing my art, including writing my thoughts, ideas and suggestions here for the world to read, was a bit of a “meh” creation of extra noise to the huge ever growing pile that is already on the internet. Now I see that if I don´t write and share I am passively enabling the noise to rage, instead of actively working to steer it in the direction I believe is meaningful and impactful. Writing and contributing is a part of my art of coaching in this lifetime…and to answer the question of does it matter? - I believe it does more than I perhaps know!

I am lucky to finally understand this and do something about it. If you are reading these words, thank you. Thank you for choosing to listen to my voice and my ideas. In a time scarce society, time is a priceless currency that I do not undervalue anymore.

So now it is time to just write and contribute again and again until something semi-coherent erupts and echoes from these pages and with those I am lucky to coach. Pretentious nonsense or not, if it matches my voice, aka my mind, the then all is well because I know there is value there. If nothing else it is at least real; meaningful and a small contribution toward your meaningful life and your contribution of art.