Don't lose all your gains during self isolation

                       

Staying active whilst in Social Isolation is a constant challenge.

The worry for most people is the loss of all the fitness gains they had worked so hard for.

Our friend and colleague Claire Minshull has a great blog on this very subject:

https://getbacktosport.com/latest-news/reversibility-of-training-deconditioning-in-lockdown/

Most people are probably getting more exercise than they would normally. We have never seen so many people out jogging. 

However, the importance of exercise on our physical and mental health cannot be overlooked.

Exercise also helps maintain a healthy immune system.

Daily physical activity is important with the minimum dosage being 22 mins of moderate or 11 minutes of vigorous activity.

But what happens if we are just doing the same thing every day and not varying our routine?

The answer is likely to be INJURY.

So, by simply varying the specific exercises that you perform you can avoid injury and create balance to your physical training regime.

For instance, if you are running every day with no rest days then whilst your tissues are adapting you are likely to experience pain, aches, tightness and general fatigue.

Here are are 5 ideas for you to try:

1. Mix up your cardio with body weight exercises.

2. Switch from running to cycling.

3. Have days when you do Circuit style training only.

4. Avoid excessive amounts of Plyometrics 

5. Perform Yoga/Pilates style exercises

For more  information on this download our FREE E Book:

THE FITTEST - Official Trailer

                  

In need of some motivation?

Then look no further.

In 2018 there was no CrossFit Games documentary.

Last week the Buttery Bros 

( Heber Cannon and Marston Sawyers )

released the trailer for their new documentary

“The Fittest”

It is officially launched in April this year.

https://www.youtube.com/channel/UCp00ppkfPFBUTiiNNd8kS9Q

10 ways To Bulletproof Yourself Against Ski Injuries

                 

 We have just got back from Skiing in the Alps whilst racing in the Army Medical Services annual meeting in both Alpine and Nordic.

We were also treating loads of Skiing-related injuries.

Here are 10 Bulletproof Tips to keep you injury free:

1. Warm up before you attempt that back run

2. Avoid high-risk behaviour

3. Don't fully straighten your legs when you fall

4. Don't try to get up until you stop sliding

5. When your down stay down and check you are intact!

6. Avoid landing on an out-stretched hand

7. Continually correct your technique whilst your are skiing

8. You can rarely lean forward enough, keep your arms forward

9. Carry your Skis properly 

10. Wear a helmet 

I would rather see you on the slopes, than in my clinic.

Stay safe out there.

Recovery after a day of skiing should always be an Après Ski activity.

At Bulletproofbodies we use Compex as our go to recovery aid.

At Bulletproofbodies we use Compex as our go to recovery aid.

Use the code:

DaleW

https://www.compex.com/uk/

Learn To Move Like Conor McGregor

                 

As Conor MCgregor wins another UFC fight, this time in just 40 seconds.

Do you ever wonder how he got so good he could win fights in three different weight categories?

One of the many answers is in the way he moves.

Movement is a skill that many athletes lack.

In 2015 McGregor started training with Ido Portal (A Movement Expert)

 and the results speak for themselves.

Welcome to "Movement Culture." 

Most importantly Ido has inspired thousands of people to expand their movement horizons and play with the myriad different ways that the human body can move. 

 

Modern society is “movement deprived” at a gross level...and it's costing us. 

Ido Portal was one of the original people in recent years to popularize the NEED for a much higher quantity and quality of movement.

No! 

Your movement quality is not good enough, RESUBMIT!

Ido is legendary for the movment standards he requires and students are often asked to "Resubmit" their videos.

Want to start your Movement training?

Try this simple test.

Just sit down and stand up without using your hands:

Can you do it?

Post your comments below.

Ido Portal and Conor McGreogor the Bulletproofbodies Boys Salute You.

The Bulletproofbodies Boys Winter High Moon 2020

                   

The Winter Fan Dance 2020.

That’s how it starts, dark and cold.

As the crowds gather to test themselves against Pen y Fan.

There is a moment when everyone thinks,

 "why am I doing this again?"

The Bulletproofbodies Boys were back providing Physio support, 

Foot Care and Race-day massage at the AEE Special Forces Event in the Brecon Beacons at the Storey Arms.

It was great to meet and treat this awesome bloke,

Jordan Beecher.

An ex-Airborne amputee in action.

As usual we got a chance to do the night march or Ex High Moon.

Uzo revealed his secret weapon

 - Doughnuts from Claire Moreton (Trident Legend)

Uzo retained his winning title

and James came second to the Trident legend that is Mark Pilgrim:

We asked Mark what was his secret?

Doughnuts?

He replied that,

 “there are no quick wins, you just have to put in the training!”

It was a weekend well spent as we a caught up the Gone Tabbing Community.

Providing Physio for endurance athletes and their families supporting them.

Everyone was talking about the new Massage Gun from Pulseroll.

Check out the awesome products from Pulseroll on the link:

www.pulseroll.com

Use the discount code:

BPB20

www.pulseroll.com

As we help endurance athletes to go always a little further.

To all those who did the Fan the Bulletproofbodies Boys salute you.

Video: 

https://www.youtube.com/watch?v=uonJAziiAEY

Bulletproof Yourself Against Your Ego for 2020

                 

So new year, Bulletproof You?

The fitness frenzy of January is upon us.

Most people are likely to over train and under-recover in an attempt to lose the weight they put on over the Christmas break.

Lots of people training leads to lots of unneccessary competition if we don't leave our Ego at the door.

This puts you at high risk of injury.

So you need to follow the Bulletproof Method.

Here are 3 tips to help prevent injury in the month where everyone is over-training.

1.   Consistency is King - You Cannot get Fit in One Workout

2.   Progressive Overload – Ego is the Enemy

3.   Listen to Your Body – Train Don’t Drain

Consistency is King - You Cannot get Fit in One Workout

New year’s resolutions can result in a disturbance of the mind.

We used to be fit and sometimes our brain still thinks that the exercise principles of adaptation don’t apply to us.

It is highly likely that over the last month of December, you became deconditioned and now need a period of progressive build up training.

Be kind to yourself this month.

Don’t push your workouts, just enjoy them.

Don’t seek to beat your personal best the minute you get back in the Gym.

Fitness is the result of consistent, dedicated training, not just the results of one day.

So ease your way back into training and focus on fun!

Progressive Overload – Ego is the Enemy

In order to get results you have to get out of your comfort zone.


We often embrace the Western concept of “Overload” in order to get the “super-compensation” that follows.


The “Crash” training cycle is often used when people want to get fit quick.


Here a 3 - day training cycle should be followed by a day of rest or light activity.


The Russian concept popularised by Pavel Tsatsouline as 
“grease the groove” 
is another way that is often overlooked.


Here exercises such as Pull ups or Press Ups are done little but often. Working on the motor pattern rather than the muscles. 


The great thing about this type of training is the volume of exercise that can be achieved over a sustained amount of time.

So try this strategy with Pull ups next time you're in the Gym.

Do sets of 1-5 reps then go off and do something else.

10 mins later repeat this process until you have done 5 Sets.

Whether you're doing 1 or 5 Pull ups doesn't really matter.

What you want is to feel like it's easy and not a chor.

Increase your pull ups by one each week ONLY.

Listen to Your Body – Train Don’t Drain

Our Mentor Paul Chek has some excellent talks on this subject.


It is easy to over do exercise and end up getting injured.


Here your Physiology has won over your Training Philosophy.


That’s because you did not listen to your body.


You have to pay attention to your energy levels.


The food you are eating and your levels of hydration.


Don’t train if you are tired.


Get an early night and do some light training in the morning.

Save the heavier workouts for when you are well rested.

So, these 3 little tips are a simple but effective way to make 2020 the year that you listen to your body and have an injury free year.

Video: https://www.youtube.com/watch?v=pU-s7JS7WME&feature=emb_logo