There is an awful lot of self-help apps, TV shows, podcasts and books vying for our eyeballs that are about mindfulness, wellbeing and health. It seems it is all the rage; telling us how to eat better, how to breathe, how to keep young, how to have a good night’s sleep, how to exercise each day and even how to have clear thoughts. You can’t get away from the pervasive bombardment of advice. Only today, an ad caught my eye on the train to work with the heading, “Train your mind to be better” next to a picture of a serious looking Bear Grylls looking out into the distance. Clever play on the word ‘train’ I thought so I checked it out.
The site that was being advertised was for a company called Mettle (Bear is a co-founder) which purports “to help every man be the best version of himself.” Followed by an even more audacious claim “We believe if men are better, the world is better”. My goodness. If only that was true.
The train
ing offered on the website has “personalised content and is naturally AI supported” with even more bold claims, including, “Fundamentally, we all just want to be happy. Mettle will give you tools to lead a more fulfilled life; from overcoming anxiety to having better sex and building stronger relationships.” Who wouldn’t sign up?
Testosterone is oozing everywhere. Physical fitness has morphed into mental fitness. Alongside Bear, are a group of fanned out men (not a woman in sight) who help with the training. They describe themselves as ‘coaches’. One even calls himself a ‘mindhack’ coach. Would I want my mind to be hacked by one of those guys? No way. But then I am not a man. 
Meanwhile, plans have just been announced to transform the NHS in the UK, in the next 10 years, to become more digital, and to employ wearable tech to help people become more aware of their vitals. One plan is to give out rings, such as the Oura, that will enable people to track aspects of their health, such as steps, sleep, heart rate, activity levels, training frequency – and even measure aspects of women’s health by helping them listen to their bodies like never before! The ring apparently can accurately predict the phases of the menstrual cycle and hormone levels. Whatever next?
So it seems, men’s health is about mind hacking now while women’s health is about menstrual measuring? The mind boggles…
I think I will stick to my repertoire of hobbies I enjoy for their joy; swimming, walking, crosswords, resting, drinking fine wine, reading, laughing, and so on.
Category Archives: exercise
Choice Words
The 2024 Olympic Games have taken Paris by storm. They are mesmerizing. Such a diversity of human athletics performing all manner of extraordinary feats, whether it be swimming like sharks, diving like dolphins, running like cheetahs, or jumping like kangaroos. I watched the triathlon which is an endurance multisport race consisting of swimming in the murky Seine, and then cycling through and running up and down the muggy streets of Paris. The stamina and grit of those who take part is superhuman. There isn’t an animal that matches their prowess.
Which is why when something mind-boggling happens it is truly remarkable. For a long time, during this year’s race, the favoured Brit in the men’s competition, Alex Yee, was way behind his rival, the New Zealander, Hayden Wilde. But then out of nowhere, he stepped up a gear and proceeded to race passed Hayden, with just 400 metres to go. He kept going reminding me of Forrest Gump, his momentum keeping him ahead. He then won the gold medal by a considerable distance. His rival could do nothing at that point but look on; having expended all his energy before, thinking he had it in the bag. How was this possible? How is someone able to turbo charge, like a sports car, after 2 hours of gruelling racing? 
It appears on the last lap that he heard his coach poignantly say: “Anything can happen, mate.” These choice words jolted Yee into action. Usually the crowd will rally together in the hope of motivating runners with cries of “Not far now,” “You can do it”, “come on, keep going” and the like. Coaches might use arm gestures or hand signals. But this philosophical turn of phrase, which appeared seemingly out of the blue, resonated in Yee’s brain and body in a way that stock phrases might not have. It did not nudge him but empowered him to believe he could go the extra mile.
What is it about the power of language that it can motivate us to change our behaviour and even do something out of the ordinary? Peter Johnston in his book on education, called Choice Words, provides examples of words and phrases that are key to the effective orchestration of the classroom. He points out how what teachers say can have a big impact on how children learn, think and behave later on in life. Importantly, a teacher that can get a child to figure things out for themselves is the best strategy. This involves encouraging discussion by asking open-ended questions rather than simply telling children what they can and cannot do. As Jean Piaget famously once wrote, “When you teach a child something you take away forever his chance of discovering it for himself.”
Yee’s coach was masterful when he spoke those four words – they were not intended to encourage him to keep going – as he was clearly way behind his rival – but to make him stop for a second, think the unimaginable, and in so doing, turn things around. They were chosen not in anger but in brilliance.
Peter Johnston (2024) Choice Words. 2nd edition. Routledge.
Super Shoes
Kelvin Kiptum Nike shoes Photo by Michael Reaves/Getty Images)
This autumn, Ethiopia’s Tigst Assefa broke the woman’s world marathon record. She took just 2 hours 11 minutes and 53 seconds – which is 2 minutes and 11 seconds less than the record set previously 4 years ago. That is a whopping amount of time she was able to shave off. Not surprisingly, it raised eyebrows. How was it possible to run so fast? Some commentators put it down to the trainers she was wearing that gave her the advantage – the Adizero Adios Pro Evo 1. Not long after, the Kenyan long-distance runner Kelvin Kiptum broke the man’s world record time, wearing the latest Nike Alphafly 3 trainers (see left). So, what is it about these new kinds of super shoe that literally make an athlete run like the wind?
A big step change is the way they are made up and the materials used for this. This has enabled a new thick but lightweight structure to be built in the sole of the shoe. The way the layers of material are engineered seems to give the runners that extra spring. They also have added a stiff rod in the midsole that is made of carbon, which helps the shoe keep its shape. The Alphaflys also have a curved geometry in the sole that has been designed to propel runners forward. Taken together, they are truly a step up from previous running shoes. A marathon runner who was interviewed in an article in the Guardian on the super shoes said “on average I reckon that they are worth four minutes for a top male in a marathon.” And the proof is in the tumbling records this year.
But is it fair?
Technology has been developed for years to improve all manner of artefacts, clothing and equipment that are used in sport – including tennis racquets, cricket bats, racing cars and racing bikes. It is par of the course in sport innovation. But some ruling bodies see it as unfair and needs to be stopped in its tracks. For example, back in 2009 a new kind of high-tech super swimsuit developed by Speedo was banned by the swimming’s governing body on the grounds that it gave certain swimmers an advantage, and in so doing, was ruining the sport. The full body swimsuit was made from polyurethane which can trap air in the suit and increase buoyancy to the swimmer making it faster to swim.
The LZR Racer Suit unveiling at a press conference in New York City in February 2008. From wikipedia
Another concern is its impact on the past. Many world records from years gone by are being broken, especially those that were made by great sportsmen and women, who have since become legends. They did not have the same kind of high-tech super shoes, etc., then, so it is considered unfair to take away their crowning glories by those who have the super shoes, swimsuits, etc..
But records are there to be broken. And speed and innovation go hand in hand.
Another line of argument is that giving sportspeople these new kind of superpowers is equivalent to doping which entail taking certain kinds of drugs to improve fitness. But the big difference between doping and super tech is that the former is an internal enhancer while the later is an external aid. While both can improve speed, doping goes one step further by invisibly enhancing an athlete’s stamina which is especially important in endurance and long distance sports. The various substances, like EPO, used in doping increase the taker’s red blood cell count, enabling more oxygen to be transported around the body and to the muscles, thereby increasing stamina. No-one questions whether this should be banned because not only can they give certain athletes an unfair advantage, they can be dangerous, causing health issues. It is also difficult to see how much someone has taken and for how long so it is a very unfair playing ground.
Super shoes, on the other hand can be checked to see if they fit certain regulations. The same could potentially be true for full body swimsuits (they still remain banned from the ruling of 2009).
Ten years ago Google developed a concept shoe that could talk to the wearer to motivate them to get up and go. It was long before chatGPT had arrived. In the near future it might be the case that the super shoe could be embedded with a GenAI app so that it could talk to the runner like in the video – helping them keep going in the way trainers and spectators currently do from the sidelines. Now that would be truly super.
The Twisties
Simone Biles introduced the world to the phenomenon of “twisties” this week when she had to pull out of the Tokyo Olympics as she realized her mind and body were out of synch after she had flung herself from the vault. At the critical moment when you need to let the body twist and turn in mid-air by its own volition, she said she could not literally tell up from down. No wonder she stopped her routine there and then.
When interviewed by the BBC News, Christina Myers, a former gymnast, said that the twisties happen “when your brain and body disconnect.” It is at that moment when you need to be at your most self-assured and certain, but instead something flips and twists out of control. Sometimes, when this happens the gymnast ends up against their body will, doing an extra twist or flip that was not intended in their repertoire, resulting in them not being able to land correctly, risking serious injury. Thank goodness Simone had the wherewithal to recognise what was happening and to quit. And how lovely, to see her humility and team spirit shine in the face of adversity – where she came straight back to cheer her team on when she must have been going through mental agony.
I love watching gymnasts perform extraordinary feats, heat after heat. The Olympics is always a treat for watching endless supermen and superwomen move, jump, swing, swivel, uncurl, sail and fly in the most spectacular ways. They are under huge pressure at pregnant moments to perform – and manage consistently to execute their moves with what looks like perfection to us mere mortals. It is jaw-dropping, gob-smacking magic – whether swinging at full pelt on the uneven bars, the balance beam, the vault, pommel horse, still rings or other apparatus.
I can’t even imagine what it must have felt like for Simone, with the world’s expectations on her shoulders, being one the world’s greatest gymnasts, to go through a twistie. To suddenly lose her heightened sense of space and dimension when flying through the air, doing a double flip somersault. The body needs to lead the mind knowing what to do precisely when. But when the mind intrudes the body-mind goes into overdrive. It seems on this occasion, immense pressure took its grip, resulting in Simone losing control.
Meanwhile, back in my more mundane world of academia, it has been hard to perform anywhere near how we used to. Since the pandemic started last March 2020, I have not had the pleasure of ’embodying’ my lectures, talks or seminars with movement – there has been no flailing of arms or pacing up and down the stage or the aisles. Instead, I sit stationary in front of a laptop, check how my head looks in the image of myself appearing on Zoom, say hello to whoever is out there and then start my ‘talking head’ show. I have gotten used to the format now after 18 months – it is bland and flat. There are no pre-nerves, butterflies in the stomach, or any anxious looking at smiling faces sitting in the audience, nodding back at me reassuringly. Just my slides and a few postage stamp faces popping up on the side. The audience are hidden behind their portals, with only ever a few turning their cameras on. During conference keynotes, it is even worse, with the attendees all migrating to be in another virtual space (e.g. Discord) to back channel and chat about what I am saying while watching me on YouTube. They are also all at home, half in their own world of pets, children, delivery people calling, and a flurry of beeps and other distractions.
Instead of the twisties, I have begun to experience occasionally a case of what I am calling ‘the disconnecties’ – where I start to notice things on the desk, like a cable, an old scrap of paper, a pen, a bit of paper with my to do list on, a sweet wrapper. Instead of projecting myself into the minds of others I feel myself drifting back into my own physical space. I try to stem the ‘at home’ mind from taking over. But I feel discombobulated and it is unnerving. Sometimes, I wonder if the audience on the other side are also disconnected. I try to block out my home world and focus on the slide in front of me, but then against my will I slip back into home world. I am even tempted to just click on the Teams or Zoom ‘leave’ button. I try cracking a joke – that usually helps me to get back in the flow – but of course no one laughs back. Eventually, when I have finished I know I could have done better. Damn those disconnecties.
This week, however, when giving a talk to some industry folk, a disembodied voice butted in out of nowhere and asked me a question mid slide. Never happened before. It completely threw me. Luckily, I knew the person so could picture them in my mind and try to compose an answer and shift gear. Then it happened a few more times throughout. Afterwards, it made me think perhaps we need a bit more of that – makes for a more spontaneous and natural presentation. My mind went into overdrive, and I changed what I had planned to say. It almost broke the 4th wall – so to speak. And it kept me on my toes rather than letting my mind do gymnastics.
Chloe Robbins performing a vault
Step Challenge
There are a myriad of apps available now that are designed to get you to take part and sustain interest in some form of physical exercise – be it walking, running, cycling, yoga, swimming or other. Many have been around for a few years now and have had considerable success in motivating the masses. At the start of the New Year I succumbed to one, called Hadrian’s Wall Virtual Challenge, that caught my eye as it flashed through my Instagram feed, and before I knew it, I had signed up. I have been quite debilitated for the last few months, having been diagnosed with sciatica and some damaged discs in my back – in part due to sitting badly, for months of hours on end in front of Zoom meetings. I am slowly on the mend and in need of an incentive and encouragement to get doing some exercise again. The Conquest challenges you to walk the 90 mile length of Hadrian’s Wall not literally but where you happen to be. I have always wanted to do that walk in the real, but with lockdown and bad back, it remains for the time being a pipe dream. So why not do it virtually? You walk the steps wherever you are and they get added to your total count. Simple idea but clever.
The app has been around for a few years now and has so many endorsements from people who have taken up the various challenges, it had to have been designed well. Indeed, it has the right wow factor, and good use of behavioural change mechanisms in place; rewards when you reach certain stages; compelling and simple visual feedback on a map that charts your progress against others; employs a social good factor; has some personalisation, and promotes peer support. The interface is also intuitive to use although the navigation is a bit fiddly at times. It also automatically downloads your steps (once you work it out, so even walking round the house adds to your total). You find yourself of an evening looking to see where you are on the virtual map and how far you have gone that day and how far to the next stage. It is quite compelling.
I asked a couple of my friends to join me on the Conquest and we paid our dues and got set up and set off. We created our own community so only our icons appeared on the route on the virtual map. There are thousands of people from all over the world doing any one of the challenges each day so you don’t want to be crowded out by lots of stranger icons. I uploaded an orange cagoule-hooded image of myself and it magically appeared on the map.
I set myself 12 weeks to complete the walk – having only just begun to walk again. My friends popped up soon on the route just behind me (you can see one of them on the screen shot). Then they got neck and neck. Two days later they were both racing ahead, fighting it out to the end, with me lagging behind. It was a bit of healthy competitiveness, pushing all of us to exercise that bit more each day. I came third but well within the time I set. By the end I was averaging 6-7,000 steps a day – which for me was a major achievement.
During the Challenge we received various messages charting our achievements. We also each planted 4 trees along the way as part of the Eden Project – that gives you a feel good factor. The strangest part of these ‘add-ons’ was every now and again being sent a virtual postcard, handwritten by yourself to yourself, about what you had seen and learnt. It reminded me of when I was a young child I wrote to myself a postcard from the Victory ship my family were visiting on a day trip to Southhampton. I did not know what to say to myself other than something inane ending up with ‘wish you were here’. There is something weird about writing to your other self. And my handwriting was dreadful then – at least it has improved since then.
After completing the Hadrian’s Wall, we hastily joined another virtual challenge to keep us going. This time we decided to climb Mount Everest. However, it did not feel right as it only counted your steps and not the height of your steps. Pity, as we would have had to have all been running furiously upstairs for the next few months to reach the lofty height of 8,849 m rather than the 39.9 miles we clocked.
I was surprised by how much I have enjoyed the Conquests. Not least, keeping in touch with some friends in a lighthearted and lightweight, but competitive way – while personally upping my game and helping me to get fit again. When you complete each one you have the option of being sent, in the post, a chunky physical medal with a fat ribbon to wear round your neck. The girl below is showing hers off on Facebook, having just completed the Land’s End Challenge, which is a whopping 1,743 km. No wonder she has such a big smile. I wonder what our next Conquest will be?
