Hardiness with Dr Paul Taylor

Latest Episodes:

Wisdom Wednesdays - The Art & Science of Exercise Part 5 Apr 25, 2023

Show notes

This week is all about the importance of balance training. Below are a number of different assessments that you can take:

Here are some basic balance exercises and here are some more advanced ones.

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Mojo Mondays - The Power of Journaling Apr 23, 2023

Show notes

This week we chat about the power of journaling and Carly's long-term journaling habit.

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Practical Stoicism with Kasey Pierce Apr 21, 2023

Show notes

My guest today is Kasey Pierce. Kasey is a writer/editor and Stoic columnist from Detroit. She began her career in indie horror and sci-fi, working with publishers like Source Point Press. Shortly after beginning to blog about Stoic philosophy, she was called back to her comic roots and received the opportunity to freelance content edit for Donald Robertson for his graphic novel, "Verissimus: The Stoic Philosophy of Marcus Aurelius". Her most current work is editing for CBT practitioner and Stoicism author Tim Lebon for "365 Ways to Be More Stoic", in which she wrote some original content. Her forthcoming work is coauthoring a book with CBT practitioners and Stoicism authors, Scott Waltman and R. Trent Codd, "How to Think Like Socrates".

Check out Kasey's range of excellent articles on her medium profile.

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Wisdom Wednesdays - The Art & Science of Exercise Part 4 Apr 18, 2023

Show notes

Today I discuss sets, reps, rest and exercise variables for strength, hypertrophy, power and muscular endurance training, as well as some important resistance-training principles and practical tips.

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Mojo Mondays - Values-Based Living Apr 16, 2023

Show notes

Here is a link to the VIA 24 character strengths, which you can filter by clicking the main virtues.

Here is another list of values that you can choose from:

Accountability Achievement
Adaptability
Adventure
Altruism
Ambition
Authenticity
Balance
Beauty
Being the best
Belonging
Career
Caring
Collaboration
Commitment
Community
Compassion
Competence
Confidence
Connection
Contentment
Contribution
Cooperation
Courage
Creativity
Curiosity
Dignity
Diversity
Environment
Efficiency
Equality
Ethics
Excellence
Fairness
Faith
Family
Financial stability
Forgiveness
Freedom
Friendship
Fun
Future generations
Generosity
Giving back
Grace
Gratitude
Growth
Harmony
Health
Home
Honesty
Hope
Humility
Humor
Inclusion
Independence
Initiative
Integrity
Intuition
Job security
Joy
Justice
Kindness
Knowledge
Leadership
Learning
Legacy
Leisure
Love
Loyalty
Making a difference
Nature
Openness
Optimism
Order
Parenting
Patience
Patriotism
Peace
Perseverance
Personal fulfillment
Power
Pride
Recognition
Reliability
Resourcefulness
Respect
Responsibility
Risk -taking
Safety
Security
Self-discipline
Self-expression
Self-respect
Serenity
Service
Simplicity
Spirituality
Sportsmanship
Stewardship
Success
Teamwork
Thrift
Time
Tradition
Travel
Trust
Truth
Understanding
Uniqueness
Usefulness
Vision
Vulnerability
Wealth
Well-being Wholeheartedness
Wisdom

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Exercise & The Brain, With Professor Ben Rattray Apr 14, 2023

Show notes

Ben Rattray is an Associate Professor at the University of Canberra, where he teaches Exercise Physiology related units at both undergraduate and postgraduate level and works with the Research Institute for Sport and Exercise, where he heads up the Active Brain Research (Twitter) theme.

Ben earned his doctoral degree at the University of Sydney in 2009, focussing on mitochondrial and calcium interactions in skeletal muscle.

Since starting at UC in 2009, Ben has shifted his focus towards understanding interactions between human movement and the brain, seeking to optimise health and performance. Ben’s research seeks to understand how exercise can impact cognition and how the brain contributes to fatigue in both acute and chronic settings.

His work has been applied in a range of contexts including military, corporate, health and high-performance sport settings. In 2016, Ben was awarded UC’s Early Career Research prize and has a growing reputation as a leader in the area with collaborations worldwide.

But, to be honest, he would rather be orienteering, running, mountain biking, adventure racing, playing basketball, kayaking or skiing (all badly), and be spending time with his family.

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Wisdom Wednesdays - The Art & Science of Exercise Part 3 Apr 11, 2023

Show notes

Today I discuss how to construct an effective resistance training program. I talk about using 3 different structures:

Upper body vs lower body
Body-part training (think bodybuilders)
Primal Movement Patterns

Below are the primal movement patterns with a number of exercises for each - search on youtube if you don't recognise them. There are bucket-loads more, but this will hopefully give you some ideas.

Squat: Barbell back squat/front squat. goblet squat, box jumps, sissy squats, pistol squat (1-leg), frog squats

Lunge: walking lunge, forward lunge, reverse lunge, lateral (side) lunge, clock lunges, static spilt squat, box step-ups

Hinge/Bend: Deadlift, stiff-leg deadlift, Romanian dead-lift (RDL), 1-leg RDL, cable machine hinge

Push: Bench press, incline/decline bench press, standing cable press, cable of bench fly, shoulder press, Arnold press, kettlebell press (lots of varieties), dips, triceps push-down (standing or kneeling)

Pull: Chin-up (palms facing), pull up (palms away), lat pulldown (wide vs close grip, underhand vs overhand), gorilla row, Bent-over barbell row, 1-arm bent-over dumbell row, TRX row, Bicep curl (standing/seated with or without incline), standing 1-arm cable row, kettlebell cleans, cable face pull

Rotate/Twist: Standing cable twist, standing band twist, Russian twists (don't mention the war!!), cable woodchop, reverse cable woodchop, medicine ball wall slams, kettlebell cross-body clean, lawnmower

Gait - this includes walking (sometimes with load), running and I don't generally include it in my resistance training.

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Mojo Mondays -Your Zones of Control Apr 09, 2023

Show notes

Today, Coach Carly and I talk about the 'Zones of Control' in your life, with practical advice for dealing with difficult circumstances and emotions.

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Existential Lessons For A Better Life, With Matthew Bishop Apr 07, 2023

Show notes

My quest today is Matthew Bishop, a qualified counsellor and a philosopher who combines the two to help people with both their suffering and their striving for a deeper sense of meaning and purpose.

Matthew practices philosophical counselling or existential therapy, which is strongly tied to the great Viktor Frankl’s Logotherapy.

It’s about a non-secular search for meaning and value in life and in today’s podcast we discuss the philosophical basis for such an approach and explore a range of techniques and questions to help you create a life of greater meaning, value and purpose.

And who wouldn’t want that!

You can find out more about Matthew and perhaps book some sessions with him here on his website.

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Wisdom Wednesdays - The Art & Science of Exercise Part 2 Apr 04, 2023

Show notes

Today I explore the art and science of cardiovascular training. The HR formulas that I mentioned are:

Males: 211 - (0.64*your age in years)

Females: 206 - (0.88*your age in years)

Zone 2 is performed between 60 and 70% of your max HR, whereas Zone 5 is at 90-100%. Note that it will take a bit of time to peak in your zone 5 intervals, but you should aim to get to ≥ 90% maxHR by the end of your interval.

The other option is a perceived exertion of 3-4 out of 10 for Zone 2 and 9-10 for Zone 5, or you can hold a conversation (slightly strained) in Zone 2, and Zone 5 is 'Don't bloody talk to me!'.

I mentioned various bits of equipment, but if you don't have any, just go out for 'Lamp post intervals'. Run between the first and second lamp post (or first and third - whatever takes close to around 30 sec), then walk for the next one or 2, then run, and repeat. Just notice how long it takes for you to get to a certain point in your circuit, so you can measure progress.

Catch ya next time.

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