{"id":52383,"date":"2024-01-16T19:46:20","date_gmt":"2024-01-17T00:46:20","guid":{"rendered":"https:\/\/gentologie.com\/?p=52383"},"modified":"2026-03-06T21:08:27","modified_gmt":"2026-03-07T02:08:27","slug":"physical-and-mental-health-two-assets-of-a-gentleman","status":"publish","type":"post","link":"https:\/\/gentologie.com\/en\/art-of-living\/physical-and-mental-health-two-assets-of-a-gentleman\/","title":{"rendered":"Physical and mental health: two assets of a gentleman"},"content":{"rendered":"\n

If you\u2019re like me, the generous holiday meals didn\u2019t help your waistline. To be honest, I\u2019ve put on nearly 6 pounds that I\u2019ve been trying to erase from my Withings scale since the start of 2024, even though I already had a few pounds to lose. So here are a few tips for good physical and mental health if you\u2019re in the same situation as me and, of course, want to reduce your waistline. You may want to stay the weight and still be in good physical health, and that\u2019s fine too.<\/p>\n\n\n\n

The two assets : physical and mental health\u2009<\/b><\/h2>\n\n\n\n

Let’s start with the physical health and continue with the mental health, but remind yourself, they go together, always.<\/p>\n\n\n\n

The physical health\u2009: More than the weight<\/b><\/h2>\n\n\n
\n
\"At
At the Nordic Spa at Pomeroy Kananaskis Mountain Lodge
Photo : Normand Boulanger | Gentologie<\/figcaption><\/figure>\n<\/div>\n\n\n

Whatever I say, being overweight is never going to help me when I\u2019m doing everyday activities, and maybe that\u2019s the case for you too, but it\u2019s above all a personal point of view, we\u2019re all different.<\/p>\n\n\n\n

I\u2019m starting to develop a belly\u2014a small one, but one I\u2019m not at all proud of. I\u2019ve been carrying it around since I stopped personal training a few months after the pandemic. I\u2019m getting a bit too comfortable in this anxiety-provoking relationship and I need to get rid of it. I know this isn\u2019t the case for everyone, but for me, who\u2019s 46, 1m73 tall and single at the time of writing, being overweight slows me down and makes me feel bad inside and prevents me from feeling good about myself. There\u2019s certainly pressure from social networks, but in my case it\u2019s physiological, I can feel it straight away, I\u2019m more out of breath, I take the escalator more often than the steps in the metro, it takes me longer to recover when I\u2019m shopping, my walking pace is slower, in short, a lot of little details that add up.<\/p>\n\n\n\n

There aren\u2019t many solutions. It\u2019s all about discipline. Discipline in exercise, discipline in weighing<\/a>, discipline in sleeping and discipline in eating. I have to admit that discipline and I are two different things, but that\u2019s what should be paramount as an entrepreneur and as a human being (now I\u2019ve woken up at 46, it\u2019s never too late as they say).<\/p>\n\n\n\n

Having a lifestyle that fits with your physical and mental health<\/h3>\n\n\n
\n
\"An
An Old Fashioned at the Pomeroy Kananaskis Mountain Lodge
Photo: Normand Boulanger | Gentlogie<\/figcaption><\/figure>\n<\/div>\n\n\n

Through Gentologie, I\u2019m often invited to tastings and events where we\u2019re often only served nibbles. It\u2019s delicious, pleasant and comforting, but it certainly doesn\u2019t help your figure, as you often eat standing up and quickly, you stuff yourself, and sometimes you\u2019re served more alcohol than food\u2014in short, the balance isn\u2019t always there. What\u2019s more, in wine and spirits events, we\u2019re all about sugar and calories. It\u2019s easy when it\u2019s free and your glass of wine or spirit is refilled as soon as you\u2019ve had a sip. Water is also important throughout your day, so don\u2019t forget it, especially when you get up because you\u2019ve gone 8 hours without drinking.<\/p>\n\n\n\n

At home, living on my own, I\u2019ve gotten into the bad habit of eating all my meals in the living room, as you might do too, in front of the television. This habit comes from my family home, where the television faces the dining table. Since the beginning of the year, I\u2019ve been trying to eat in my kitchen, although it\u2019s less inviting because of the light and the fact that eating alone at the table is a bit depressing. But I force myself to do it. And I put on music (Radio-Classique [a Qu\u00e9bec radio station] or a record is excellent at suppertime) instead of TV.<\/p>\n\n\n\n

And how do you keep it all together? I cook. I rarely buy ready meals and processed foods, I cook from scratch quite often (I\u2019m not skinning chickens and beef just yet, don\u2019t worry). Whether it\u2019s my bread (I even managed to make my own brioche loaf this weekend, I love french toasts like this recipe<\/a>), my pasta (when I\u2019m short of time, I buy products from Europe, because they\u2019re stricter about what food can contain), in short, cooking frees my mind too, even if it sometimes takes longer. And it saves me money too, which is a good thing as a start-up entrepreneur.<\/p>\n\n\n\n

I also try (it\u2019s not easy) not to eat anything after dinner, which is often harmful when you\u2019re trying to lose weight. A little chocolate, a glass of whisky, a bit of popcorn, chips or nuts, etc. Instead, make yourself an herbal tea (ideally caffeine-free) or a decaffeinated coffee, that will help. Otherwise, those little late-night snacks will build up in your system because you don\u2019t have time to spend them and you\u2019ll go to sleep. Speaking of sleep, try to get at least 8 hours\u2019 sleep every night, as this will greatly help your system. And don\u2019t forget to make your doctor\u2019s appointment\u2014it could save your life!<\/p>\n\n\n

\n
\"The
The Pomeroy Kananaskis Mountain Lodge at night
Photo : Normand Boulanger | Gentologie<\/figcaption><\/figure>\n<\/div>\n\n\n

Anyway, getting back to food, I\u2019ve started tracking what I eat using (you have to be disciplined), since the beginning of January 2024, the MyFitnessPal app<\/a>. I must say that I was lucky to be invited to an event with them recently in Alberta, at the magnificent Pomeroy Kananaskis Mountain Lodge<\/a>, an Autograph Collection by Marriott hotel, like the Humaniti in Montr\u00e9al<\/a>.<\/p>\n\n\n\n

A short discovery trip where I learnt a lot about the application and nutrition. The app allows you to keep track of your exercise and add your meals, so you can see your daily calories and keep an eye on what you\u2019re eating and spending. Think about getting a smart scale like this one from Withings<\/a> (I own one myself), it\u2019s really accurate and allows you to track your progress (weight, body fat, heart rate, etc.), but don\u2019t just focus on that, it\u2019s a tool to help you track your progress, not an end in itself.<\/p>\n\n\n\n

By the way, the MyFitnessPal app<\/a> team has enlisted the help of actress Kate Hudson (yes, I know she\u2019s a lady, but it will certainly motivate you gentlemen) to help you achieve your health goals for the coming year. So, to achieve big goals and create lasting change in your eating and exercise habits, you need a plan\u2014a plan made up of small, measurable steps that build momentum and get you (slowly but surely) where you want to be.<\/p>\n\n\n

\n
\"A
A plan is like a chess game, one step at a time
Photo : Normand Boulanger | Gentologie<\/figcaption><\/figure>\n<\/div>\n\n\n

A plan? Let me give you an example. My main sport is running, let\u2019s say you decide to run, like me, and you want to do your first marathon, that\u2019s great, the longest distance I\u2019ve run in my life is 12 kilometres, I love going fast. Anyway, to get there, you can\u2019t just lace up your shoes and hit the (snowy?) asphalt to run 42 kilometres straight away (you won\u2019t feel your legs for a week). You have to start small\u2014maybe run a single kilometre, maybe less, without stopping for a week or two\u2014and progress from there. We all start somewhere.<\/p>\n\n\n\n

That\u2019s exactly what MyFitnessPal\u2019s Small Steps Plan is designed to do. This new in-app 7-day plan is designed to help you reach your 2024 health goals the right way. Because no goal is too big when it\u2019s broken down into . . . you guessed it: small steps.<\/p>\n\n\n\n

How does the Small Steps Plan from MyFitnessPal works?<\/h3>\n\n\n\n

Each day of the programme, you\u2019ll receive knowledge and motivation from Kate Hudson and the MyFitnessPal team of nutrition experts, as well as a \u201csmall step\u201d\u2014or habit-reinforcing task\u2014to complete by the end of the day, nothing too challenging so far, right? You\u2019ll be able to track your progress in the app and, in the end, celebrate seven days of progress towards your 2024 resolution. Of course, your adventure doesn\u2019t have to end there. The tips you\u2019ll learn during the programme will help you keep the momentum going long after it\u2019s over. A gentleman needs to have a great physical health (don’t confuse physical health with being lean).<\/p>\n\n\n\n

But that\u2019s just a starting point. The most important thing is that you choose where to start and that you draw up a plan for continuing to progress over time (did I mention discipline above?) Sounds easy? Maybe in theory. But the truth is that it\u2019s HARD to make realistic plans\u2014plans that you can actually stick to, because often you set your goals too high (and I\u2019m including myself in that) and you don\u2019t have the time to achieve them because the tasks are too heavy. Start by being regular with your weekly goals, then you\u2019ll work your way up.<\/p>\n\n\n

\n
\"A
A hike in the Kananaskis Mountains with MyFitnessPal team
Photo : Normand Boulanger | Gentologie<\/figcaption><\/figure>\n<\/div>\n\n\n

In fact, research from the MyFitnessPal team shows that the majority of people skip the step of making a plan for their fitness and end up abandoning their New Year\u2019s resolutions on 15 January, just two weeks into the new year (that was yesterday, if you\u2019re reading this article on the day it was published), so you\u2019re on the right track!<\/p>\n\n\n\n

Ready to start?<\/h3>\n\n\n
\n
\"Sunset
Sunset in Kananaskis
Photo : Normand Boulanger | Gentologie<\/figcaption><\/figure>\n<\/div>\n\n\n

Simply open the MyFitnessPal app (if you don\u2019t already have it, download it here) and tap on Plans in the bottom navigation bar. Select the Small Steps Plan at the top of the list and press the \u201cSTART PLAN\u201d button.<\/p>\n\n\n\n

That\u2019s it! You\u2019re on your way to seven days of small, meaningful steps towards achieving your goal. You can do it. It\u2019s normal for it to be difficult at first, but the important thing is to persevere if you want to be in good physical health! <\/span><\/p>\n\n\n\n

Want to push the bar higher? Dino Masson from YUL Fitness has a programme to make you look like James Bond in this article<\/a>. It\u2019s not easy, but you\u2019ll be in great shape with a great physique, if that\u2019s what you\u2019re after.<\/p>\n\n\n\n

Mental health, a priority for progress<\/h2>\n\n\n
\n
\"Mental
Mental health is also very important
Photo : Pexels par Cottonbro<\/figcaption><\/figure>\n<\/div>\n\n\n

Maybe you want to prioritize your mental health, one can\u2019t go without the other, you know. The most depressing day of the year (Blue Monday) has now passed, that was yesterday, 15 January. You can now move forward. And to be able to perform in good physical health, you need to be in good mental health.<\/p>\n\n\n\n

But you may be wondering where to start. How do you get there? Start with nutrition, eat things you enjoy, rediscover the pleasure of food, make recipes, be proud of yourself. Because when you eat better, you sleep better. And when you sleep better, you feel better. Try to avoid caffeine in the evening as I said earlier, read a book, go for a healthy walk outside, turn down the heating in your bedroom to sleep, turn off your screens at least an hour before bedtime. You can train more, continue to make healthy decisions, and all of this contributes to a better mental health!<\/p>\n\n\n\n

If you can\u2019t take these steps on your own, don\u2019t hesitate to seek help (there are several resources here for Canada and Quebec), talk to your friends and family, in short, don\u2019t stay cooped up. Perhaps going out to a bar or restaurant might help, or seeing a film or a show.  <\/span><\/p>\n\n\n\n

I know it\u2019s not easy, I myself have a small circle of friends, most of whom are far away and we don\u2019t see each other very often.<\/p>\n\n\n\n

In short, I know that you can be healthy gentlemen (physical and mental health), so don\u2019t hesitate to share our tips with people who need them.\u00a0\u00a0 \u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

To be a good gentleman, you need to take care of two important things: your physical health and your mental 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