Back Pain Remedy - Holistic Retreat

DO YOU WANT A SOLUTION TO YOUR BACK PAIN?

We are told many #myths about back pain. Between the ages of 35 -55 back pain is normal for 80% of people. Age related changes are NORMAL this is not your youth slipping away!

It’s like going grey with your hair. We don’t call it “degenerate hair disease” it’s just a normal part of the ageing process.

Having your #back #scanned with an MRI and being told you have an issue with the disc can be a scary 😱 experience.

But we will treat the Man or Woman and not the Scan using the #biopsychosocial #approach to rehabilitation, it’s about a long-term #selfmanagement system rather than a “quick fix”

Many people with #backpains search for the #silverbullet #treatment that they think is going to “cure” their back pain. Be it #acupuncture #spinalmanipulation or #massage these treatments all help but you need so much more than individual modalities.

That’s why we have put together a 3 day #retreat with everything you need.

You just need to TAKE ACTION.

Priority number 1 should be your health.
But most people with Back Pain think they are stuck with it and cannot get better.

This is NOT TRUE.

We are excited to announce our first #backpain #retreat is running this #november 23-25th in the beautiful #lakedistrict

@bulletproofbodies1 and @siggybyoga are teaming up to deliver a 3-day intensive for those who want #backpainrelief

A winning combination of #paineducation #exercise #yoga #breathwork #meditation and #selfmanagement techniques for those who want a #backpainremedy and to #relax in the #hotub after a hard day of #rehab

Food and accommodation included.

Half price pilot offer!

Limited places

DM me for more details

Link in Bio

🔥 Back pain is the enemy 🔥

🔥 Bulletproof Your Back 🔥

#dalewalkerphysio #physio

Bulletproof Your Hips

In this video Dale Walker Physio shows you how to Bulletproof your hips.

Hip mobility is often over looked.

We sit down all day putting our hip flexors in a shortened position and our glutes in a lengthened position.

Not only do we need to stretch our hip flexors but we also need to strengthen our glutes.

Here the Adductor side plank exercise is challenging for the adductors statically as well as the normal activation of the mid-line stabilisers.

So keep your hips healthy with regular mobility and glute strengthening..

Bulletproof Your CrossFit 21.2 WOD

So, CrossFit Games WOD 21.2 is 17.1 from 5 years ago, it’s a repeat.

A consistent 15 Burpee Box Jump-overs and an ascending ladder in 10’s of Dumbbell Snatches for time.

Whilst the Pro’s will do this in half the time (roughly 10 mins) for the rest of us mere mortals, we can afford to take some micro-breaks to catch our breath.

The fastest time in 2017 was 9 mins 57 secs, so that is something to aim for!

The key to this workout is pacing and remember, you’ve got 20 minutes, so steady away is the order of the day and try not to red-line or you will be toast!

Do you remember the DOMS from this workout?

Welcome to the Back BBQ!

Yeah, this is going to be a, “one and done.”

Sore shoulders, Quads and lower backs will be the result of this WOD.

Top 10 tips for Bulletproofing your WOD:

1. Spend some time activating the rotator cuff in warm up
2. Mobilise extension of the spine in warm up
3. Practice a few reps of switching the Dumbbell on the way down if you’re going for speed
4. Perform “step-to” Burpees, rather than both legs together
5. Try a “Push and Pull” warm up for the upper body
6. Mobilise your “Hip Hinge” movement so you have adequate length in your hamstrings for both the snatch and the Burpees
7. Hip opening sequence for the Burpees
8. Downwards facing Dog for posterior chain lengthening
9. Perform resistance banded over-head lockouts with a light band to warm up the Lats
10. Try some Slump test nerve flossing to make sure the sciatic nerve knows what’s coming!

 

Good luck!

The Bulletproofbodies Boys 

Shoespiracy - Why Feet Are Better Than Shoes

                

Barefoot running shoes brand Vivobarefoot have released a short documentary named Shoespiracy, which looks at how modern footwear giants are producing shoes that are ruining the nation's feet.

Watch the Shoespiracy video which will challenge you to think differently about your shoes and the negative effects your footwear is having on your feet, the way you move and ultimately your health.

The four-minute film speaks to former footwear innovators, Harvard professors, BBC doctors and medical leaders, and shines a light on how the shoes we wear affect how we move.

The mini-documentary has the sell line of “there is a 20-billion-pair-a-year silent public health scandal afoot - and it is shoe shaped!”.

Filmed in partnership with Fable Films, it takes viewers on a journey which looks at the evolution of functional footwear, and the jogging boom of the 1970s, that saw the birth of the running footwear we know today.

The documentary focuses on the cushioning and support offered by modern shoes, and asks whether it’s actually doing more harm than good. Professor Irene Davis, department of physical medicine and rehabilitation at Harvard Medical School says: 

“I think one of the causes of weak feet is the chronic support that we have from modern footwear. The advances in technology have simply interfered with, rather than helped, the foot.”

Vivobarefoot co-found Galahad Clark said: 

“It’s astonishing to us that the vast majority of shoes produced each year are actually bad for your feet—and the wearers are none the wiser.“

A number of leading shoe company bosses have often said to me: 

‘I know the science and agree with your philosophy, but, the consumer isn’t ready’.

“We believe people are absolutely ready to start feeling better and moving more.”

VIVO Barefoot, the Bulletproofbodies Team Salute you.

Video: https://www.youtube.com/watch?v=x_rDFa6kZfI

https://www.runnersworld.com/uk/news/a26895493/vivobarefoot-shoespiracy-documentary/

How are YOUR shares in "Rypto-currency?"

                  

Let’s talk #Rypto-currency

JP Spears takes us through the 7.5 secrets to “Shredded Abs.”

An important part of having shredded abs is thinking people actually give a damn about your shredded abs.

Because if they work for JP, then they will work for you. Because you are different people! HaHa.

1.      Do planks (make sure you chalk up first!)

2. Always Be Flexing (ABF)

3. Eat dangerously low amounts of Carbohydrates (to get Shredded AF)

4. Do leg lifts (to work your hip flexors)

5. Eat Prepared Meals (Get obsessive)

6. Shame yourself away from temptation

7. Pretend to inspire others on Instagram

7.5 Do crunches until you are dizzy (fast as you can and pull hard on your neck!)

How many crunches should you do?

You should always do more!

So there you have it.

Time to get shredded!

Video: https://www.youtube.com/user/AwakenWithJP

The Summer Fan Dance 2018 - Injury Prevention Tips

              

This weekend the Bulletproofbodies Team are supporting Endurance Athletes as they tackle the legendary Fan Dance.

https://www.bulletproofbodiessffit.com/

As with all endurance sports preparation is the key to success.

We all know that injury is the enemy.

However, there are a few things you can do on race day that will keep you injury free and Bulletproof your body:

Make sure you warm up

Hydrate well

Eat little but often

Stop and stretch for 30 seconds if something hurts, don't battle on for the sake of 30 seconds.

Use a foam Roller before if you know you have particularly tight muscles in a specific area.

Watch for hot spots on your feet and where your kit might rub.

Don't forget to look up and enjoy the scenery, it's only pain!

Come to the Bulletproofbodies Tent for a relaxing massage

https://www.bulletproofbodiessffit.com/

Video: https://www.youtube.com/channel/UCBvRKtEloOCcIcX2PH1sbVw

Life Hack

Ok so we are a couple of blogs in now and with any luck you are understanding that my whole out look on life revolves around taking 100% responsibility for yourself, that means all your successes and failures, your ups, downs, highs and lows… YOU are the only creator of your future and if things are not looking the way you want them to look then YOU are going to have to be the one to do something about it.. YOU are going to have to become the Super Hero of your own life.

Over the past twelve months after a massive life overhaul I have honed 4 key areas that seem to enable me to function at the top of my game, no matter what life throws at me.

Hang on, lets just take a minute here to say that again…

NO MATTER WHAT LIFE THROWS AT ME

Because that is key right? There is ALWAYS going to be stuff, LIFE will always happen, kids will get sick, business will be slow, our heath may take a hit, the dog may run away etc etc. There will always be life and just because you have decided that NOW IS YOUR TIME and you are going to take some massive action to move forwards it doesn’t mean that the STUFF will just stop… in fact probably the very opposite will happen, the STUFF may get even worse!

These 4 LIFE HACKS are what are going to keep you moving forward and feeling as though you can handle the tough stuff without wanting to disappear under your duvet and quit adulting forever.  If you can get a handle on these 4 areas of your life it will set a foundation that is solid enough for you to build the future you imagine yourself living

So today we tackle Number 1..

SLEEP

“By sleeping more, in fact, we become more competent and in control of our lives.  It gives new meaning to the old canard of women sleeping our way to the top. Women have already broken glass ceilings in congress, space travel, sports, business and media- imagine what we can do when we’re fully awake”  Arianna Huffington, Thrive.

I used to think that unless I was flat out exhausted at all times i wasn’t working hard enough, that some how the ‘success gods’ would look down at my tired broken body one day and say YOU.. YOU are truly exhausted enough so YOU should get to live the life you want… NOT TRUE… in-fact i believe the opposite happens I just become more grumpy, less able to concentrate, get very emotional, can’t understand why everything feels so hard etc etc… Its not a productive way of being.

The reality is though having two small children, a business and a commitment to high levels of training at cross fit plus all the other ‘life admin’ that must happen sleep is often the first thing that goes, i just found i didn’t really have ‘time’ to sleep much..

So in a tearful pile of exhaustion one day in March I decided something had to change and it was bedtime!

I just decided to get involved with a bit of a routine around how my evening ends and committed to being in bed ready to sleep by 9.30pm on three nights of the week.  The important thing for me with the sleep thing is that the hours BEFORE midnight are the ones that really count.

One of the reasons I end up so exhausted is because I go 100 miles an hour all day, get the kids to bed and then get a second wind and get all caught up in working, doing coaching calls, catching up on admin, social media, occasionally getting far too carried away with prison break etc etc  whatever it may be it would take me ages to ‘calm down’ an be able to sleep and even then I would lie in bed with my head buzzing with all the things I still ‘have’ to do… sound familiar?

Life Hack number one is  PLAN YOUR SLEEP…

I now look at how my week is going to go on a Sunday night and I schedule in the 4 nights that will be ‘early’ nights.. on those nights the rules are

No caffeine after 6pm

Turn devices of an hour before I want to be asleep

Take a bath and put on P’js – My mum says wearing PJ’s is very important because it tells your brain its bedtime- not sure how true this is but I am going with it!

Listen to a guided meditation

Take two calcium and magnesium tablets with a pint of water.. this helps your muscles to recover whilst you sleep an the magnesium helps with sleep!

Spend 10 minutes ’emptying my brain’ of all the ‘to do’s’ on to a piece of paper and saying aloud- ‘its all ok I can handle this tomorrow,  tonight I am sleeping!”

Read for 20/30 minutes or until my eyes close and I hit myself in the head with a book

THATS IT… sounds simple doesnt it… IT TOOK ME THREE MONTHS to make this a habit and even now I have to work at it every day!

Sleep is our body and minds way of recovering from each day, its where we regenerate and gain the ability to navigate all the tasks ahead.  In my coaching sessions with clients I refer to it as your WARM UP for the next day.

So if you are the person hitting snooze 6 times each morning, if you wake up feeling as though there must be a mistake and it can’t possibly be morning yet, if you find you are tired throughout the day but struggle to get to sleep when you finally get to bed, you need this LIFE HACK…  It is just one, and it seems really simple but it makes a huge difference!

Stop treating yourself as an after thought, your health and your happiness are worth much more than that. Plan your sleep this week and give it everything you have got.. Go out there and RX SLEEPING!

And remember… you have got this, I promise

Charlotte xx

https://www.eventbrite.co.uk/e/super-hero-day-tickets-42191158892