The Bitch Clinic review, & what is primal movement anyway?!

MK

I wanted to do a post on this because Instagram only gives you so much space…!

The Bitch Clinic is something that has been set up by kick ass queen PT Miranda Fox, initially beginning with pop-up workshop. It currently runs throughout October as a class at Gymbox, Farringdon for #BITCHTOBER.

PS. There’s also one spot left for the class on the 20th so get over to @thebodyweightbitch and @thebitchclinic (links in bio) for tickets…!

BCWhat is The Bitch Clinic & what’s it all about?

It is a movement class (& growing community!) like no other, focused on supporting, inspiring and empowering women.

The physical aspect of the class gets everyone to move their bodies in a natural way and explore new planes of movement (predominantly using primal flow sequences), while ultimately re-wiring our thoughts around ‘exercise’ and ‘working out’, helping people to move away from the obsession with workouts as punishment or weight loss tools and giving women the confidence to embrace how they look and feel, regardless of shape, size or any other aesthetic.

You won’t hear Miranda tell you to torch fat or burn calories or hammer your body into the ground. Each class is small and intimate and starts with a moment gathered together in a circle – yesterday’s class, for example, began with a reflection on how amazing our bodies are and how privileged we actually are to be able-bodied and move the way we do. Miranda then takes the class through a warm up which also includes elements to really tune you in to how body and mind feel.

You then work through some of the movements that will later be combined into a flow sequence, with coaching from Miranda at your own pace to help you improve form and get the most out of everything you’re doing.

PrimalClasses work on a No shoes, No phones, No Egos & no bullshit policy, so everyone completely focuses in on how they’re moving and enjoys the class without the constant distraction of people filming for social media or snapping selfies mid-move (photos before and after ok of course, she won’t bite!)

The pop-up workshops also featured inspiring speakers at each session, with real women telling their stories of all kinds – how movement healed their bodies, how they left violent relationships, an incredible feminist spoken-word poet…

What exactly is ‘primal movement’?

Primal movement, the base of the class, is a way of movement that steps outside the fitness industry box of ‘lets do 10 burpees, 10 deadlifts, 10 push-ups’, and removes the limits and restrictions that so many people find put them off the standard ways of training packaged up and sold to us by gyms. It can be very individual, and utilizes much more of your body rather than working things in complete isolation (and as a result, despite looking less like the workouts you’re used to, can be infinitely more challenging as it’s working strength, balance, flexibility, mobility, and firing smaller accessory muscles that normally don’t get tapped up for more traditional movement!).

Part of the theory goes that our ancestors were super fit, physical beings (and certainly not hunched over desks!) and they didn’t need a tonne of equipment to get that way. They didn’t huddle over phones, laze in front of the TV and hunchback over computers. They also didn’t use treadmills, dumbells, TRX, bench press, barbells… They did, however, know how to use the human body to the best of its ability (so the theory goes).

Still confused?

Primal movement is:

  • a unique way of movement that doesn’t fit into a traditional fitness industry box;
  • a system of movement that uses different directions;
  • movement that often explores being closer to the ground;
  • something that encourages freedom of movement;
  • a whole-body, holistic workout;
  • a method of re-connecting with our bodies and how they are designed to move;
  • a combination of flexibility, strength, balance and stability, cardio and core work;
  • a functional movement method.

Experts, (apparently – see Metro article here), suggest it could hold the key to improving peoples’ strength and fitness at the same time as alleviating chronic lifestyle-triggered pain and illness.

Why I’m loving it and it’s changing the way I train

I’ve written before on Instagram about my experiences at the workshops, and it basically being a workout, a therapy session & a girly catch-up sesh with likeminded women all rolled into one, and there’s also the fact that Miranda is an INCREDIBLE trainer, really knows her stuff, but more importantly lives and breathes it – no bullshit, she’s straight up passionate and authentic and always delivers everything The Bitch Clinic promises.

Lately, I’ve also been advised to reduce the amount of high impact, high intensity work I do by my nutritionist (which is soooo hard for me as I love it, and it tends to get me out of bed during the week!) but admittedly if you’re living a high-stress lifestyle, sometimes flooding your system with MORE cortisol from hardcore workouts isn’t the best idea (plus it can actually impede results).

Primal movement gives me a different feeling after class. It’s not brutal, I don’t feel battered or broken. But I have broken a sweat, I’ve been challenged in new ways, I have a slightly calmer version of the post-workout high – maybe not the full on drug-like buzz of when you’ve beasted circuits, plyometrics and boxing, but a general sense of endorphiny-blissy-but-not-dead feeling of having energized my body rather than drained it of all its physical resources. Plus that’s always coupled with a sense of relaxation and being at peace with myself and my body that I don’t really get anywhere else except yoga savasana, and I definitely don’t get from putting myself through punishing sessions (NOTE: I don’t workout to punish myself EVER, but I recognize some of the higher impact high intensity stuff I love is nonetheless punishing my body, and so for optimum health I really should reduce it!)

Anyway, I can’t recommend giving it a try enough. It’s amazing, it’s challenging, and it yes, it’s totally different, and it can take a while to wrap both body and brain around it, so if you’re nervous or hesitant AT ALL, all I would say is give it a chance, don’t judge it by how tricky it can feel to begin with – and take the opportunity to totally transform your mindset and confidence in your body and yourself with The Bitch Clinic. ❤

B xoxox

6 natural ways to manage anxiety & mood (that aren’t meditation!)

selective focus photo of leaves
Photo by Julian Paolo Dayag on Pexels.com

It’s no secret that pretty much the entire world is over-tired, undernourished, bombarded by stressful technology, media, internet, work requests 24/7… or even if not, anxiety is actually nothing new, we just live in a world which makes it more of an epidemic than ever because we’re so disconnected from the natural way of living our lives.

I’ve previously taken anti-anxiety medication, but I’m happy to say today I’m able to manage it entirely pharmaceutical free! Here are my top 6 tips for managing anxiety entirely au naturel! And I know some people get sick of always hearing meditate, meditate, meditate… so as big a meditation advocate as I am (I regard it as essential to my wellbeing and happiness!) this will not appear on my list of top tips… you’re welcome 😉

1. Your new (natural!) make-your-own-medicine

No need to pop pills – chamomile tea (available at any good supermarket or corner shop!) and 3-4 drops of Valerian tincture (available via this link at Planet Organic, and most good health stores) and you’re good to go! This works at least as well as if not better the drugs I was once prescribed (and took!) for anxiety… without any nasty side effects. It’s a life saver. I keep the tincture on my desk. You can add it to water or any herbal tea, but chamomile has calming properties and I find they work best together.

2. Movement – the right kind

Notice I didn’t say ‘exercise’ or ‘train hard’. If you’re stressed and anxious, hardcore workouts release quite a bit of cortisol (normally this is an okay dose and your body deals and it’s actually beneficial, but if you’re already frazzled it can be cortisol OD! Not good!) So I recommend mindful movement – 30 minutes of outdoor walking near as much greenery as possible per day (no excuses Londoners – Hyde Park, Holland Park, Victoria Park, Clapham Common, Hampstead heath, or even a leafy neighbourhood are great…!), things like yoga, pilates, cycling and swimming can all be nice, mindful, meditative and importantly they get your blood pumping and endorphins flowing without too much stress on the body.

3. Vitamin meeeeeee

Make sure you’re eating a diet rich in vegetables (all the colours of the rainbow, and don’t forget the leafy greens!) but if in doubt you may want to speak to a doctor or nutritionist and consider supplementing. Some mood-boosting (and general health boosting!) supplements I researched extensively and incorporate now include vitamins C, E, B12, Co-Q10, ashwagandha, ginseng, and olive leaf extract. I came across nature’s amazing pharmacy via the amazing book Cured by Nature by Tara Mackey (but always remember professional advice is key when supplementing! Don’t take my word for it. your body could be different, and always double check if you’re pregnant or on any medication with your GP if there are any issues with you supplementing). Most pharmacies and health food stores will stock all the ones I’ve listed above. Probiotics are also great (the gut brain strongly affects mood!) and you can get these good live cultures from kombucha, kimchi, or supplements.

4. Caffeine and alcohol (sorry folks!)

Cutting these out is good for your health anyway, but if you’re anxious and stressed, it’s super important. They’re dehydrating, they’ll make anxiety and mood issues worse (caffeine is a stimulant, and alcohol is a depressant) and so in difficult times, these are best avoided. They also disrupt your gut microbiome and so its no wonder they’re detrimental for mood, anxiety and stress! Try swapping for herbal teas – the calming ones are a much healthier swap for the over-anxious (peppermint, chamomile etc. and you can find all kinds of de-stress blends to help!) and if you’re missing alcohol, pop some kombucha (which feeds your microbiome the good gut bacteria and boosts your mood in the process!) in a wine glass – voila! No-one will know it’s not champagne!

5. Turmeric… gold dust!

Apparently studies show this can be as effective as some anti-depressants for mood (source: Cured by Nature). Even if not, it’s been used since ancient times for food-medicine for all sorts of things, and is a key spice in Ayurveda (an ancient Indian holistic health system). I drink it in the Yogi Tea Turmeric Chai herbal tea blend and add it to soups and salads. You can also mix it into juices, smoothies, sprinkle it on veggies or whatever meal you have, season meat, fish or veggie alternatives with it… and you can also buy it in capsule form online or from health food stores. It’s anti-inflammatory, and whether or not it works like magic, it’s placebo, or whatever… it’s great for your health, it’s the colour of sunshine and some studies do support its benefits so I’m totally in! No bad can come of incorporating this sun-dust into your diet.

6. Clary sage – so underrated! (lavender’s so last season…)

Everyone’s favourite essential oil for relaxation is lavender, and yes, it works… but if you’re anything like me, it reminds you of sleep. If you’re in the office and anxious in the middle of the day, you might like to sniff something else. I find clary sage oil to be the best calm remedy. Sniff straight from the bottle, or pop a few drops on a tissue and breathe in as needed. It’s calming, but less sleep-inducing than lavender. I’d also recommend uplifting scents like orange and lemon for a little energy boost!

I hope some of these help a little bit, or give you something to think about. There are so many more (I promised I wouldn’t say meditation or deep breathing, but those are great, but also reading, creativity, trying new things, journaling, finding inspiring podcasts and blogs, dancing… there are a million options we have to better manage our stress and anxiety!) Let me know some of your favourites if they’re not listed here 🙂 ❤

B xoxox