Bulletproof Your Body Seminars

18/07/2023

Fit6 Are Sports Injury Rehab and Strength and conditioning Specialists, helping clients to Bridge the Gap between Injury and Performance, whether that be in sport or in life.
At Fit6 our mission is to help sportsman, athletes, fitness professionals, gym enthusiasts and weekend warriors who currently feel adrift and disillusioned with the help that they have received so far and really want to find their path back to a focused, pain free fitness journey.
We do this by empowering you to learn how to build a strong and powerful foundation, so that you can continue to do what you are passionate about as well as inspiring yourself and others to enjoy a healthier and more fulfilled life.
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If this sounds like you and for more info check out:

www.fit6.co.uk

30/06/2023

Do you move through these 6 primal movement patterns?

*Squat
*Lunge
*Push
*Pull
*Hinge
*Rotation

Exercise selection is easy.
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Just select one of the above and move your body through the full range of motion at least once a week.
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You could divide the exercises up however you want. Do all 6 in one day, or pick one a day for 6 different days. You could split the exercises doing 3 one day and 3 another day.
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It really doesn’t matter, so long as you cover all 6 in a week.
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By strengthening these 6 exercises, you are conditioning your body to perform these human patterns daily, for as long in your life as humanly possible.
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Think about it:

*Squatting to sit down and up off of your sofa
*Walking to the shops
*Putting a box onto a shelf
*Pulling open a heavy door
*Picking your child up
*Turning around to move something off the back seat of your car

By training these movements, you are prolonging your quality of life.
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As the saying goes:

“move it or lose it”

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Swipe left for an example of each pattern and 5 progressions on each that you can build up to.
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www.fit6.co.uk

21/05/2021

Shoulder injuries can be a real pain! Not only that, but the injury tends to ni**le away at you forever. 😩
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You’ve tried all the usual rotator cuff exercises and even had a go at a few mobility drills you found online or whilst reading supple leopard 😂. You’ve even had a sports massage, but the pain just won’t shift.
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It could be that the pain isn’t actually coming from the shoulder?
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Have a look at the pyramid attached and work your way from the stuff at the bottom to the stuff at the top, correcting any issues as you go.
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Quick tip: How you breathe is really important! It effects everything else. So start with that 👍
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If you need any help feel free to DM me 👊
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At Fit6, we build you up, NOT break you down
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www.fit6.co.uk for mor info

14/05/2021

Suffering with knee pain?
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It could be that the knee isn’t the problem.
Pain is generally a symptom not the cause.
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One cause could be poor ankle dorsiflexion.
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Poor dorsiflexion can effect walking, running and squatting. And your knees maybe paying the price for that!
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Try testing it, like in picture 2.
1. Place toes about 1 hand width away from a wall.
2. Try to move your knee to the wall tracking your knee over the 2nd toe.
3. Test stops, when you can’t go any further, the knee deviates away from following the 2nd toe, or the back heel comes off the floor.
4. Acceptable range is the knee touching the wall.

Let me know how you get on?
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We build you up not break you down
www.fit6.co.uk

07/05/2021

Pain is a request for change

You’ve had a nagging pain now for quite some time, but you’ve continued to exercise and move about, missing out certain exercises or just doing half reps because that ‘little ni**le’ causes you discomfort. In your head you think it will go away; it’s been 8 weeks now it just hasn’t shifted.
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That’s your brain is asking you to change something.
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Doing the same thing over and over and getting the same response is the definition of insanity.
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It’s a good idea to hear the body’s whispers before you hear it’s screams.
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Here to help if you need it
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www.fit6.co.uk

28/04/2021

10% rule
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When increasing volume in your training it’s always advisable to not go too hard too fast. Especially if you are recovering from injury.
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We’ve all done it right? Had a break from running or the gym. Then decided to go back, knowing that we need to regress a bit to be careful, but by week 3 are back doing exactly the same as previously! (This is probably even more apparent with Covid and gyms reopening!).
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But let’s think about it for a second. If in week one you are running 1mile then week two you run 2miles you’ve increased your volume by 100%! That’s a hell of an increase, and let’s face it, internally we say to ourselves ‘it’s only 1 more mile’. But this approach to exercise can be a fast track way to get injured!
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Try the 10% rule and see how you get on.....it may just help for long term consistency and help you to live a longer, pain free life whilst achieving your goals, whatever that maybe 👍👊💪
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At Fit6 we build you up, NOT break you down
www.fit6.co.uk for more info
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20/03/2021

Have you had musculoskeletal pain lasting for more than 6-8 weeks?
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You’ve tried stretching, foam rolling, hot baths, ice you’ve even paid out for therapy, but you still have that nagging pain?
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Maybe it’s another system at play?
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It’s all connected anyway
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Why not try addressing something higher up on the hierarchy of pain?
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We build you up, not break you down.
systems

10/02/2021

18/01/2021

Very excited to confirm the first of informative, knowledge sharing sessions coming your way delivered by the brilliant Ben Causer from Bulletproof your body. First one not to be missed is Sunday 31st January online, 09.30 - 11.00. £20 per person.

Message me to reserve your place or drop an email to me at info@nutsfitness.co.uk.

17/01/2021

15/01/2021

Bulletproof your Gut

More and more of us are suffering with gut issues. We feel sluggish, lethargic, suffer with horrible bloating after meals or even stomach cramps. Sometimes weight loss is impeded too, after all if your gut is inflamed you will struggle to absorb nutrients correctly.

There are many number of potential reasons for this. This introductory 1.5 hour online workshop into gut health will help explain why this maybe happening, and what you can do to help yourself improve the function of your gut.

Auto Immune Diseases and cancer are on the rise, and both have links to poor gut health and inflammation, which is why it’s important to address these issues now.

We will also discuss why weight loss is a bi-product of reduced systemic inflammation.

Other topics we will cover:

How good gut health can improve your immune system
Food Intolerances
Stress and the impact on the gut
Adrenal fatigue Leaky gut syndrome
The importance of Hormones in weight loss
Understanding IBS

The workshop will be on Sunday 31st January at 9.30am.

Any questions let me know 👍

11/01/2021

Fit6 Health Pyramid
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Continuing our New Years resolution theme, let me introduce to you the Fit6 Health Pyramid.
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January is always a month where people try to make changes and look to lose some excess timber. However, it is normally short lived.This is generally because they focus on the stuff at the top of the pyramid. Things like exercise and what they are eating. Think of exercise as the cherry on top!
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At Fit6 we value the stuff at the bottom of the pyramid as far more important, and necessary to achieve your long term health goals.
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So by prioritising each section below, it will have an effect on the section above.
For Eg. If you have poor gut health, then your nutrition could still be on point, but you are still unable to lose weight. This is because gut health trumps nutrition in the hierarchy of weight loss.
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Try to view body fat as toxins that is stored away from vital organs in order to keep you safe. Basically someone who has a lot of body fat is fundamentally inflamed.
(Obviously if weight loss is your goal Kcals in vs Kcals out is important too.)
However, rather than try to reduce body fat, we set our clients the goal of reducing inflammation. This will also help with chronic long term pain, (and especially speed up the rehab process if you’re injured.)
For eg stress can effect the endocrine system impacting on hormones such as cortisol and adrenaline. Which in turn can effect sleep, then your gut health (think leaky gut syndrome), which in turn eventually effects how you absorb your nutrition.
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So rather than focus on just exercise and nutrition, try working on the stuff at the bottom of the pyramid, and see how you get on.
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26/09/2018

Is there a divide in the fitness industry, and can we bridge the gap between the two?

21/09/2018

TBT to our first ever Bulletproof Your Body Workshop. —
Since then a lot has changed especially behind the scenes.
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After years of seeing people who enjoy exercising in whatever capacity suffering with aches and pains and not being able to participate in activities that they enjoy, we decided to embark on a mission to empower as many fitness enthusiasts as we can to help teach them how they can manage many of the soft tissue related issues associated with the demands of exercise and daily life.
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Can’t wait for a couple of weeks time when we get to deliver our next Workshop on Bulletproofing the Shoulders on the 30th September.
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Thank you to everyone who has supported us in our mission so far, and we look forward to helping many more in the future!
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05/09/2018

Quick snippet of some T-spine release techniques to create greater range of motion and potentially help relieve shoulder discomfort.

You will learn this, plus much, much more on our upcoming Bulletproof Your Shoulders Workshop at Genesis Gym Marlow. Sunday 30th September 9-11.30am.

You can still get the early bird offer of £75.

For more details and to pay Contact Sam at:
fit6functionfirst@gmail.com

Thanks

03/09/2018

I’ve had shoulder issues for years, saw my fair share of physio’s, massage therapists and osteos, and found nothing worked. I just succumbed to the discomfort and learned to work round the issues.
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However, I knew deep down this wasn’t right, so I learned more about the shoulder and its connection to the rest of the body. I soon realised that trying to solve my shoulder issues was not just related solely to the joint itself, but the body as a whole.
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The pyramid above represents the structure to solving the majority of shoulder related problems. By starting to work from the bottom (foundation) and rectifying issues until you reach the top and then working on the shoulder itself will help you to manage and even relieve your shoulder pain once and for all.
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There is a great quote by Ida Rolf ‘where you think it is it ain’t’ 😉
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Bulletproof Your Shoulder Workshop on 30th September 9-11.30am will help you to learn this plus much, much more :-)

31/08/2018

What does that even mean?
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Stability proceeds force production. Therefore if you are unable to stabilise (hold) a position then effectively you are asking for trouble trying to load it! For example a squat.
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What would happen if you fired a cannon from a canoe? All hell would break loose.
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Stabilise, mobilise and then pattern the correct motor control first then load.
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We are hosting a workshop Sunday 30th September 9-11.30am focusing on the Shoulder Joint. —
If you want to learn more, come join us....
Contact Sam by email: fit6functionfirst@gmail.com —