Movement Matters

Movement Matters – Katy Bowman
(Buy from Amazon; Buy from The Book Depository)

What if we can make ourselves, our communities, and our planet healthier all at the same time by moving our bodies more?

Movement Matters
is a collection of essays in which biomechanist Katy Bowman continues her groundbreaking investigation of the mechanics of our sedentary culture and the profound potential of human movement. Here she widens her You are how you move message and invites us to consider our personal relationship with sedentarism, privilege, and nature. Bowman explores:* how convenience often means less movement, not more time

* the missing movement nutrients in our food

* how to include more nature in education

* the impact of adding movement to permaculture and ecological models

* our need for vitamin Community and group movement

Unapologetically direct, often hilarious, and always compassionate, Movement Matters demonstrates that human movement is powerful and important, and that living a movement-filled life is perhaps the most joyful and efficient way to transform your body, community, and world.


Disclaimer: This page contains affiliate links that may provide monetary compensation to help support the Whole Guidance Vision of Creating a Happy and Healthy Planet should you make a purchase. We very much appreciate and thank you for your support.

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WGP 048: Obesity – It’s Your Hormones, Not the Calories

In this podcast I’ll be exploring Obesity:

  • I’ll explain why obesity is a disease and also a major hidden cause of other diseases
  • I’ll talk about the difference between being obese and being overweight
  • I’ll explain how obesity is caused by hormonal imbalances and not by eating too many calories
  • Finally, I’ll give you a few holistic lifestyle strategies to reduce obesity, regain health, and feel awesome in your own skin


It’s no secret. The world today has a lot more fat and sick people than there were 150 years ago. Seeing an obese person way back in the day meant having to visit a carnival or circus that’s how rare obesity was. Unfortunately today you just got to walk outside or turn on the tele and you’ll see excessively large people everywhere.

Since the 1980s obesity rates have doubled. Hmm, I wonder what happened in the 80s? Ah that’s right the low fat recommendation from the American health authorities. Good one guys. Today this misguided unscientific nonsensical low-fat strategy has lead to about 13% of the world’s adult population being categorised as obese and about 50 million kids worldwide under the age of 5 being defined as obese. That’s what gets me the most, seeing overweight and obese infants and children.

Now the World Health Organization has a list of the top 10 leading causes of death and smoking tobacco isn’t even on the list, but we all know that smoking causes many chronic diseases that eventually will lead to death. This is what the World Health Organisation says about smoking:

“Tobacco use is a major cause of many of the world’s top killer diseases – including cardiovascular disease, chronic obstructive lung disease and lung cancer. In total, tobacco use is responsible for the death of about 1 in 10 adults worldwide. Smoking is often the hidden cause of the disease recorded as responsible for death.”

Interesting right? In fact the World Health Organization label smoking as the number one killer, but they still don’t put it on the list. Instead you’ll see diseases relating to the heart, brain, lungs, and infections.

This is where obesity comes in. Even though it’s not listed, just like smoking as a leading cause of death, obesity is a major hidden cause of many of those on the list. The top 3 by the way are heart disease, stroke, and lung related diseases all of which are due to the obstruction in blood and oxygen flow to the heart, brain, and lungs.

The thing about obesity is that most people think it’s just a weight issue and obese people are eating too much and not exercising enough. While I agree that some of the health problems associated with obesity is due to the large amount of weight on the body causing physical dysfunction, obesity causes more harm through physiological and biochemical damage because of its ability to disrupt the function of other systems in your body.

You see your body isn’t stupid. It has specific feedback loops and safety mechanisms to prevent the excessive loss or accumulation of fat and it has to control the amount of fat on your body because your fat cells are actually another organ. So when your fat levels get out of balance the key functions that they perform will be disrupted.

One of the functions of fat is fat acts as a warehouse for toxins. When your body is unable to fully metabolise, process, and eliminate toxins it stores the toxins in fat cells. Fat also sends signals and hormones that can have a positive or negative effect on your immune system and your metabolism. Your fat cells send out immune signals controlling inflammation and stress in your body. Your fat cells also send out hormones telling you that you’re full and will increase fat metabolism, i.e. fat-burning.

But when you have too much fat this will increase the amount of pro-inflammatory signals called cytokines increasing the amount of inflammation and stress in your body putting it in a catabolic state or a state of breaking down. Too much fat will also cause your satiety hormone leptin to be produced in excessively large amounts and your brain will become leptin resistant because there’s too much to take in. Meaning you will still feel hungry even though your body may already be carrying a lot of fat. Plus leptin resistance reduces fat metabolism and the amount of fat you burn causing you to hold onto more fat.

So just as there is heart disease, cardiovascular disease, Alzheimer’s, kidney stones, thyroiditis, arthritis, osteoporosis, autoimmune conditions and many other illnesses centred around particular organs and systems there is an illness, a disease of your fat cells and that my friend is called obesity and obesity is a disease that can cause further health issues in the future.

Now I don’t like to use the conventional classification system for defining whether someone is overweight or obese. Currently this is defined by your body mass index or BMI. BMI is supposed to calculate body fat based on your weight and height, but the calculation has a massive flaw. It doesn’t take into account lean muscle mass and bone mass and water weight. So you could have a fit athlete with 10% body fat, but a high BMI and have a very sick person with 30% body fat, but a medium BMI and the athlete would be categorised as obese and the sick person overweight, and this is not a good indicator of a healthy body.

So I define being overweight as holding on to a few extra kilos of fat and looking a bit soft and fluffy and chubby in the mirror, but still having normal healthy metabolic, hormonal, and immune function. This is very different to being obese, which is a person who is also carrying extra fat weight and has a broken metabolism and a weak immune system because their hormones are out of balance.

Okay so what causes obesity?

“Obesity is not caused by consuming too many calories.”

Yes you heard right. Obesity is not caused by consuming too many calories. It is true that you can become overweight by eating a huge amount of calories even those calories come from whole real food sources, but you would never become obese. Your hormonal system regulating hunger and appetite would kick in and prevent you from eating more then you need. Once you do become obese this is when you will be unable to control the amount of calories you take in and will begin to eat well beyond your body’s requirements.

What pushes you over the edge from being overweight to becoming obese isn’t the calories. It is an underlying hidden malfunction in your body’s hormonal system. When your sex hormones, growth hormones, hormones regulating metabolism and stress, when these are no longer playing the same song and in sync with each other a lot of things go wrong in your body including broken detox pathways, lowered immunity, decrease in muscle mass, increase in fat mass, and an increase in appetite for nutrient-poor foods.

So in this respect obesity turns out to be a symptom of other health issues that are already going on in your body.

The leading cause for your hormones going out of balance and for obesity in my book is eating a nutrient deficient diet. Your body is not a finite object, but an infinite process in constant flux and change. It’s constantly breaking itself down and building itself up. If you don’t consume enough nutrient dense foods then your body is left hanging without the right building blocks to build hormones, neurotransmitters, immune cells, bone, muscle, cartilage, ligaments, organs, blood, etc. Also after a meal your body will search for the nutrients it needs in that meal and if it doesn’t find it guess what happens? You get hungry again a lot sooner than you should and you eat more food. And while your body is craving nutrition you begin to crave less nutritious food.

So if all you eat is junk nutrient deficient fake pretend food-like products like commercial bread, biscuits, corn chips, French fries, candy, vegetable oils, soy milk, etc then you are setting your body up for hormonal havoc and mayhem and chronic hunger as it won’t have the necessary parts to make hormones and this will increase your chances of becoming obese. As you can see here it’s not how much you eat, but what you eat that matters most.

“You can be overfed, but so undernourished”

Which is the sad state for a third of westernised populations today.

Another cause for hormonal dysfunction deals with insulin sensitivity. When your cells are insulin sensitive nutrients are taken out of your bloodstream and absorbed. However, just as you can become leptin resistant due to excessive leptin production, excessive insulin production will cause your cells to become insulin resistant. This means that when there are nutrients in your blood, like glucose it will not be absorbed by your cells and this will cause damage to your tissues. So in order to prevent further damage from happening sugar in your blood will be turned into fat and stored away in your fat cells. Eating too many carbohydrates especially processed and refined sugar and fructose and not getting enough quality restorative sleep will cause high insulin production and insulin resistance.

Another cause for obesity is an underactive or hypoactive thyroid gland. Your thyroid produces thyroid hormones that regulate your metabolism and temperature and if your thyroid is hypoactive your metabolism slows right down making it very difficult for your body to burn stored fat as fuel. Here’s a list of things that can disrupt thyroid function:

  • Gluten
  • Stress
  • Too much exercise
  • Chemicals in tap water
  • Chemical compounds found in plastics and
  • Certain medications

Another underlying cause for hormonal mayhem and obesity is stress.
Whether it be physical, emotional, or mental any perceived stress if left to linger long enough becoming chronic will cause chronic inflammation upsetting your normal hormonal rhythm moving you from an anabolic and growing state to a catabolic and breakdown state and unfortunately in this catabolic state the one thing that does keep growing are your fat cells.

The health of your gut and gut microbiota will also determine the health of your hormonal system and your fat levels. If your gut is leaky, meaning it’s damaged, and if you have dysbiosis, meaning you have more harmful pathogens than beneficial probiotics living in your gut this will cause a rise in inflammatory signals, stress hormones and depending on your genetics and epigenetic expression this may lead to obesity. Plus a damaged gut will mean you won’t be digesting and absorbing the full amount of nutrients from your foods leaving your body in a nutrient deficient state, which I talked about earlier.

Probably the least known root cause for obesity are obesogens. Which is ironic because these obesogens are Persistent Organic Pollutants or POPs and they are actually out in the open in plain sight for all to see. Obesogens are chemical compounds found in the environment that act as endocrine disrupters, meaning they screw up your hormonal system. They hijack it and create chemical chaos throughout your entire body. This hormonal havoc causes a whole wealth of health issues from cancer to autoimmune conditions and it also increases fat cell number and fat cell size. Obesogens can be found in:

  • Plastics
  • Pesticides and herbicides
  • Flame retardant materials (such as in clothing and furniture)
  • Treated wood and textiles (such as in building materials)
  • Additives used in paints
  • Non-stick cookware and even in certain
  • Pharmaceutical drugs

Let me put all these obesogens together into a pretty terrifying yet common scenario we see today. Let’s say you have a new born baby. You bring him home to your brand new house with building materials, furniture, paint, and new carpets all chemically treated, some of them containing flame retardant chemicals and all of this is off-gassing or releasing chemicals into the air, also known as that beautiful new house smell. You dress your beautiful boy in flame retardant pyjamas. You use a plastic bottle to feed him non-organic formula, which contains sprayed ingredients. And finally you put him to bed in a brand new non-organic chemically treated cot. This is just a chemical toxic soup that this poor kid is living in and he doesn’t stand a chance against growing up without becoming obese or at least experiencing other health issues.

Now along with obesogens I have to mention environmental toxins and toxic chemicals. Remember fat cells are used by your body as a storage unit for toxins. So if you’re chronically exposed to heavy metals, air pollution, and eating a lot of pesticide and herbicide sprayed foods and eating meat from sick toxic animals your liver, kidneys, your entire detoxification system will become overloaded and will be unable to process, breakdown, and eliminate the excessive amount of toxins. As a last resort, so your body doesn’t shut down and die due to toxic poisoning, all those toxins that are not eliminated will be shoved into your fat cells.

“Fat cells don’t just store energy they also store poison.”

This is also why a rapid and dramatic reduction in fat isn’t a good idea without proper supervision and guidance. A lot of obese people their health actually gets worse when burning a lot fat too quickly. Just keep in mind the saying slow and steady wins the race. If you lose fat too fast those toxins are going to be flooding your system and you do not want that.

So those are a few examples and there are more of how a person can become obese without eating a lot of calories. Obesity like every other disease is not caused by one thing, but many things related to your environment, your food, and how you perceive life.

It isn’t just a physical weight problem, but more a physiological, biochemical, and really a hormonal problem. Obesity is a symptom of an underlying hormonal issue in your body and is not caused by eating too many calories, but it will cause you to overeat.

Obesity is also a disease that gives rise to the top leading causes of death.

Alright let’s get into how to heal from and prevent obesity and how to get your hormones humming to a happy and healthy tune.

First up, watch what you eat. Watch it. Get off the inflammatory foods, the chemically sprayed foods, and the highly refined and processed junk fake pretend food-like products. No gluten, no sugars, no pasteurised dairy, no industrial seed oils, no junk. Watch out for the carbs especially as eating too many carbs will cause a lot of insulin to be produced and you want insulin and blood sugar to be in the Goldilocks zone, just right. Real food from Mother Nature communicates with your hormones on an informational level where they speak the same language. By just eating real food you’ll keep your hormones in balance and in harmony and this hormonal bliss will keep your body composition balanced and in check.

Next up, reduce your perceived stress. Practise relaxation techniques. Get a massage, meditate, breathe mindfully, and watch the amount of physical stress you’re under. If you don’t have a formal exercise routine get moving and start working out. If you do exercise regularly and religiously maybe you’re overdoing it and need to do less working out and more working in. If you’re obese then your body is already under enough physical stress as it is, so working out would just add to that stress so look at working in. Working in is where instead of expending energy with a workout you’re cultivating energy, building up your energy stores. Movement practises like:

  • Tai-chi
  • Qi-gong
  • Restorative yoga
  • Hatha yoga
  • Iyengar yoga

Are the perfect work in exercises.

Biggest thing you can do to prevent and heal from obesity is to clean up your environment. Remove the obesogens and toxic chemicals and clean up your habitat. Use glass and stainless steel drink bottles instead of plastic. Wear organic chemical-free clothing and buy organic chemical-free furniture and use chemical-free building materials. Cook with ceramic and stainless steel cookware. Actually there’s a lot more to this topic and you can find an entire podcast I did on this quite a while back about how to purify and clean up your environment and support your detoxification system. Look for episode 12.

Along with clean eating, clean thinking, and clean living there are other holistic lifestyle principles to consider in order to fully heal and to keep your bodymind in a happy and healthy state. Listen to episode 30 about the 7 Holistic Lifestyle Principles you can follow in order to live happy, healthy, whole, and complete.

An awesome book that covers everything from diet and exercise to cleaning up your environment and your thinking is How to Eat, Move and Be Healthy! by holistic health practitioner Paul Chek. This book is my bible and really is a one-stop shop for holistic living.

I’ll leave you with this thought.

“Obesity isn’t about energy in and energy out.”

It’s about so much more.

If you’re fat or overweight, sure you may be eating more than you should.

But if you’re obese then it’s not about how much you eat, but what you eat and the environment you’re eating in. If you’re obese you are probably eating nutrient-poor and sugar-rich foods and you’re living in a very stressful and very toxic environment.

Remember your health is 100% your responsibility so make the choice to own your lifestyle and eat, drink, move, breathe, live, sleep better, and think and feel like you deserve a happy and healthy life. The only person who can save you is you. So don’t play the victim. Be the hero. Because you are awesome and very much worth it.

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The Fourfold Path to Healing

The Fourfold Path to Healing – Thomas S. Cowan MD, Sally Fallon, Jaimen McMillan
(Buy from Amazon; Buy from The Book Depository)

The Fourfold Path to Healing merges the wisdom of traditional societies, the most modern findings of western medicine and the esoteric teaching of the ancients. The fourfold approach includes: Nutrition using nutrient-dense traditional foods; therapeutics through a wide range of nontoxic remedies; Movement to heal and strengthen the emotions; and meditation to develop your powers of objective thought.


Disclaimer: This page contains affiliate links that may provide monetary compensation to help support the Whole Guidance Vision of Creating a Happy and Healthy Planet should you make a purchase. We very much appreciate and thank you for your support.

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WGP 010: Nutritious Movement as Medicine

In this podcast I’ll be exploring Movement:

  • I’ll explain how movement is one of the most essential nutrients for your body
  • I’ll talk about how a lack of movement affects your health
  • Finally, I’ll talk about the different types of movement that your body expects and how to increase your consumption of real movement nutrition


Movement is life. Life is movement. If you’re not moving you’re not living. Movement nourishes your body and mind.

Your body and mind are actually one and the same. Clinical Professor of Psychiatry Dr Dan Siegel defines the mind as the following:

“The mind is an embodied process that regulates the flow of energy and information.”

Your mind is embodied within your entire being, your whole body, cultivating the many different life processes happening within. From your left pinky toe to your right ear lob.

Whenever I refer to your body I’m also referring to your mind and vice versa. So you can think of your body and mind as one entity called the bodymind.

Movement then moves not only the body, but the mind your entire bodymind.

Movement acts as a pump. Every time you move you contract and relax different muscles in your body and this process of restriction and expansion within each muscle acts like a pump. These pumps move water, blood, oxygen, nutrients, energy and information throughout your body. No pumping action means no nutrition for your cells.

Your lymphatic system is your waste management system and does not have a pump of its own as does your circulatory system that has the heart as a pump. Lymph fluid in your lymphatic system only moves when you move. If you don’t move then all that toxic waste just sits around in your lymphatic system and doesn’t get into your bloodstream where it can be processed for detoxification and elimination. Overtime this causes a toxic buildup in your body and when you do decide to move this will eventually overwhelm your detoxification organs such as your liver, skin, lungs, and kidneys.

You must get into the groove and move in order to transport nutrients to where they are needed the most inside of your cells and in order to transport and eliminate waste out of your body.

If you’re not moving and remain in one position for long periods of time and I’m not just talking about sitting, this applies to any long held position standing, kneeling, then your cells begin to starve due to a lack of nutrition and you also create a buildup of waste.

One of the symptoms you will experience due to a lack of movement is tiredness and low energy. When your cells do not receive the nutrients, energy and information that they need to function your metabolism begins to slow down, your bodymind begins to slow down because it’s low on nutrition and energy. Even though the energy is there inside your body your lack of movement is not transporting that energy to where it’s needed the most.

Not only does a lack of movement cause you to feel tired, but because the nutrients aren’t being transported to vital organs in your body such as your gut, heart, and brain your bodymind begins to lose focus and attention and you also begin to experience unstable mood swings and can begin to feel irritable.

Having unstable energy levels isn’t just due to a lack of nutrients reaching your cells, but also due to your inability to handle carbohydrate and sugar. Eating excess carbs and sugar creates many issues in the body including having unstable levels of blood sugar. So while you may experience an energy high at first after a carb-heavy meal or snack as the sugar rushes throughout your bloodstream it’s not too long before your energy comes crashing down as all that sugar gets quickly burnt up for energy and any excess sugar gets put into storage and then you begin to feel hungry again. You may get hungry or you may feel angry after such a sugar crash, but for me I definitely get both hungry and angry after I eat too many carbs. A phenomenon known as HANGRY!

Muscle is one area of your body where excess sugar (glucose) gets stored as glycogen. Now if you do not have enough lean muscle mass then your tolerance for carbs will be lower than someone else who has more lean muscle. One way you can maintain lean muscle is by moving. Move it or lose it right.

Also movement makes muscle cells more sensitive to the carbs you eat. After doing some high-intensity movement your muscle cells begin to scream out for nutrients and they are extremely hungry for carbs. Now your fat cells are always screaming and always hungry for additional fats made from the excess carbs and sugars you eat. But by moving your body you can at least make your muscle cells scream louder for nutrients compared to your fat cells.

So by moving you can maintain lean muscle while at the same time you can tell your muscle cells to take up most of the sugar you’re eating keeping your blood sugar levels from rising and falling too quickly. This allows you to step off and skip the next ride on the energy roller coaster.

Peristalsis is the wave-like contraction of the muscles that make up your digestive system and the more you move the more peristalsis occurs in your body meaning you will have better elimination of faecal matter — that is to say you’ll poo like a champion. Lack of movement reduces peristalsis and can make you constipated. When you’re constipated your poo sits in your colon longer than it should and water and toxins in the poo will be absorbed into your body. This reabsorption of toxins that were meant to be eliminated creates double overtime work for your liver. This extra work for your liver makes it very hungry for energy and this will cause you to feel tired and fatigued as other areas of the bodymind are not getting the energy that they need.

Also chronic constipation and exposure to toxins in your environment (such as chemicals in food and in personal and home care products) will overwhelm your liver and it will not be able to do its job 100% and usually the next organ that takes the hit for an over toxified body is the largest organ — your skin. So crap starts to come out of your skin and you can get rashes and acne all because you’re constipated and all because you are not moving and of course if you’re not well hydrated.

So if you want to move-it move-it down there you’re going to need to move-it move-it up here.

Your heart pumps blood through your circulatory system, however, it’s not a lone ranger. Your heart is part of your bodymind and works together with all other parts of your body. When you’re moving, even if it’s just fidgeting. anytime you use your skeletal muscles you’re providing additional pumps to move blood and nutrients around your body. This supports the heart so the heart no longer has to work as hard. Movement can create less strain and less stress on your heart… unless you’re doing long duration cardio, but I’ll talk more about that later.

Now this is also why sitting has been called the new smoking and why chronic sitting can lead to heart disease because without frequent movement you’re causing your heart to do more work on its own. This can create constriction in your arteries causing high blood pressure and gradually overtime due to the chronic high blood pressure and constant rushing of blood through constricted passageways in your circulatory system this will cause damage to your arteries.

Another issue with a lack of movement is your body can no longer grow and repair itself. Living life causes wear and tear on your body particularly in your muscles and joints. These are the workhorses of your body the slave workers doing hard physical labour. The cells in your muscles and joints are constantly being damaged and are dying off. If these cells are malnourished and not getting enough nutrients and energy they will not be able to repair the damage done by daily activities and the dead cells will not be replaced as quickly as they should be or will not be replaced at all. This will lead to muscle aches and joint pain. This is where slow energy-building movements come in and I’ll talk more about these soon.

So does this all mean you have to be moving 24/7 even in your sleep? No. But you do need to be moving often and change up your physical position throughout the day.

There are many different ways to incorporate movement into your life. There are informal types of movement that include play and random bouts of physical expression where there is no end goal in mind when you’re participating in the activity. So you can play outside, you can walk, run, hop, skip, jump. You can climb trees and literally just hang out and pull yourself up. You can swim, ski, go hiking, or mountain climbing. All this movement counts and yes this even includes sexy times.

Formal types of movement include training and exercise where you have particular disciplined movement patterns that require skill, proper form, and correct technique to perform.

Just as there are nutritious foods with different types of nutrients and fake foods with no nutrition whatsoever, there are also nutritious movement patterns with different types of movement nutrients and fake movement patterns with barely any movement nutrition.

One fake movement pattern that does more harm than good overtime is chronic long duration cardio. Yes joggers, cyclists, and marathon runners alike are all performing an unnatural act as it relates to your bodymind. Long duration cardio has many benefits as most movements do, but unfortunately chronically performing this type of exercise has one massive downside and that is the increase in heart muscle mass and rigidity. Your heart is a muscle and with chronic overuse this turns to abuse as the heart becomes rigid leading to heart conditions as endurance athletes age.

Another fake movement is seen in the competitive sport of bodybuilding. Again another unnatural act that puts too much strain on the bodymind as a whole and couple that with the use of artificial enhancements and drugs and it’ll lead to a lower quality of life as these athletes age.

Now there’s nothing wrong if you participate in these activities to a point. You can run marathons and become a bodybuilder for health reasons, but once you get competitive at these sports health tends to go out the window. Once you realise that you are doing something your body was not designed for and knowing that you may have to do unnatural things in order to participate you will be able to modify other aspects of your lifestyle to compensate.

There are three main types of nutritious movement your body really loves and was designed for in terms of living a happy, healthy, and long quality life.

Now before I get into these three nutritious movement patterns understand that your body doesn’t run off calories alone. Hormones play a huge role in determining the health of your mental, emotional, and physical wellbeing. These three nutritious movement patterns turn on fat-burning and growth hormones, and increase sex hormones. While these three types of movement may not burn as many calories as other forms of exercise they also won’t put your body under massive amounts of stress like other forms of exercise [cough] chronic long duration cardio. Anyhoo…

First nutritious movement is lifting really heavy things aka high intensity training. Strength training can involve weights and machines, but there’s nothing wrong and everything right with using your own body as resistance. If you’re new to lifting heavy things you will want to go through three different stages of body conditioning and preparation work beforehand to reduce your chance of injury: mobilisation, stabilisation, and flexibility. By making sure your joints and muscles are mobile and flexible enough to handle weight and by conditioning your core muscles to share the load evenly you will dramatically reduce your risk of injury. You’ll need to find a skilled exercise coach and personal trainer for this and I suggest looking for CHEK Practitioners in your area. Highly skilled with holistic and functional training CHEKkies are one the best trainers, rehabilitators, and physical therapists in the world. You can find them at

Two more great resources for conditioning your body are the books Foundation by Dr Eric Goodman and Peter Park and Becoming A Supple Leopard by Dr Kelly Starrett and Glen Cordoza.

With this strength training you want to be lifting at high intensities. So this doesn’t mean 5 sets and 30 repetitions of the same exercise. High intensity is more like 1-5 sets of 3-5 reps of a single exercise with 3-5 minutes of rest in between each set. You only need to spend about 30-50 minutes in the gym for one of these workouts. Another way to perform at high intensities is by lifting and lowering weights very slowly. This type of slow resistance workout takes less than 20 minutes to complete and can be done by anyone over the age of 16. Check out the book Body By Science by Doug McGuff and John Little for more on this slow resistance training.

Next nutritious movement pattern is sprint intervals or high intensity interval training. If you were to look at a marathon runner’s body compared to a sprinter’s body you’ll notice one isn’t quite as lean and muscle bound as the other. The sprinter’s body looks healthier because of the hormonal effects that sprint training provides.

Sprint interval training involves warming up for a few minutes and then going all out for a certain period of time and then resting for a certain period of time and repeating this pattern a certain number of times. You can use a spin bike, treadmill, or a real bike and sprint for real. You can even use weights. Any movement can be turned into high intensity interval training as it’s based on working at your hardest energy output for a set period then resting. I personally use a spin bike and warm up for three minutes. My first interval starts off with 30 seconds of going all out and then resting for 90 seconds where I go at an extremely slow recovery pace. I repeat this interval seven more times with a five minute cooldown afterwards. So that makes a total of eight sprints and a total of four minutes of actual physical high intensity activity.

I used to do 40 mins on the bike before I learnt about sprint training and it’s made me more time efficient and has been a lot more effective at improving my health.

So right away you can see these first two movement patterns are not exactly long workouts, but they are definitely intense and once done your bodymind bathes in the positive hormonal afterglow that follows.

Final nutritious movement pattern involves moving slowly and moving often aka not being stuck in one position all day every day.  These movement patterns you can call working in instead of working out. Workouts drain your body of energy, whereas working in cultivates and builds energy within your bodymind.

The most simplest and easiest work-in of them all is to breathe. You don’t even have to get out of bed for this one. Taking relaxing diaphragmatic belly breaths through the nose as described in a previous episode I did on breathing moves your body in all three dimensions as your belly expands forward, ribcage expands sideways, and your spine expands up and down.

Another easy work-in movement pattern is walking. Very simple, you don’t have to strain yourself, just walk. Maybe start off with 30 minutes a day so get a timer, set it for 15 minutes, start off on your walk and once the timer goes off you walk back.

Next work-ins are Tai-chi and Qi-gong. These are very slow forms of movement and are more meditative in nature. Along these lines of movements are Zone exercises which are a form of Qi-gong where you do the exercise not so much for meditation (but they can be used this way), but more for healing a specific health complaint that you may have. To find out more about these Zone exercises look up the book How to Eat, Move and Be Healthy! by holistic health practitioner Paul Chek.

Yoga is another form of working in. Now I’m not talking hot Bikram melt-in-your-clothes yoga that’s more of a workout, but Hatha and Iyengar yoga. That’s the yoga you want for working in.

One final tip for those stuck in a chair most of the day or stuck being in one set position for long periods of time. No amount of movement can reverse the damage caused to your arteries from being chronically stuck in the same position all day. You need to break up the static pattern with either frequent dynamic movements or by simply changing position. So set a timer to 25 minutes and every time it goes off get up for a few minutes and go for a quick stroll around the building or go outside or simply do air or chair squats, lunges, or march on the spot. If you’re fortunate enough to have a workstation that can be raised and lowered simply change from a sitting to a standing position throughout the day.

Just don’t stay in the one position for longer than an hour.

I’ll leave you with this:

“Life is a dance and Mother Nature only dances with those who dance and move along with her.”

If you ain’t movin’ and you ain’t groovin’ then Mother Nature’s bouncers aka bacteria, fungi, and parasites will gladly show you the door.

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Holistic and Functional Health Practitioners

Holistic and Functional Health Practitioners such as myself do not treat symptoms or disease. We treat you, the person.

Symptoms and disease are the last expression of an underlying problem happening in your body.

As health detectives we dig deeper and investigate further to uncover the root cause of dysfunction in your body. Once we find the real issue, the root cause and restore function back to those weakened areas of your body the symptoms and disease will eventually heal.

Besides working with me you can locate other like-minded Holistic and Functional Health Practitioners at the following websites.


Picture: Stuart Miles |

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Wellness, Holistic Living, Mindset, and Performance Podcasts

Podcasts are digital audio programmes similar to a radio show.

You can download a majority of podcasts for free to your computer or smart mobile device using applications such as iTunes, Stitcher, and Pocket Casts.

Below you will find a premium selection of wellness podcasts that will assist you in improving many different areas of your life including health, wealth, love, and happiness.


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Health, Well-Being, Human Performance, and Whole Foods Recipe Websites

There are over four billion websites online dedicated to health, dieting, and weight loss.

With mainstream advice not working for a lot of people and the fact that most of it often contradicts itself where does one go for consistent practical wellness information that works for 99% of individuals when applied in the real world?

Below you will find 20 websites that are the pick of the wellness bunch that are backed by human history and factual non-political, non-financed science. These websites also have real world evidence as reported by real people who have healed and cured themselves following the lifestyle recommendations and whole food recipes that are detailed within.

Click through to a better, stronger, healthier, and happier you.


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Health Webinars

Have you ever attended a conference, seminar, or workshop and wished to yourself that you had a video or audio recording? What about having a full transcription of the entire event that you can read at your own leisure?

The online seminar or summit scene is very popular at the moment. You get options for video, audio, and transcripts that you can purchase for lifetime access.

The following health summits are the most cost-effective way to educate and upskill yourself in your own time and improve you and your family’s health and well-being along the way.


Picture: Stuart Miles |

Disclaimer: This page contains affiliate links that may provide monetary compensation to help support the Whole Guidance Vision of Creating a Happy and Healthy Planet should you make a purchase. We very much appreciate and thank you for your support.

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How to Eat, Move and Be Healthy!

How to Eat, Move and Be Healthy! – Paul Chek
(Buy from Amazon; Buy from The Book Depository)

Your personalized 4-step guide to looking and feeling great from the inside out!

A book for anyone who wants to look and feel their best.

You are unique! The way we respond to food, exercise and stress varies person-to-person just as much as our fingerprints. This book will identify YOUR individual needs and teach you how to address issues that may be preventing you from looking and feeling your best.

Follow this proven four-step program that has helped thousands of people look and feel their best.

Step 1. Fill in the Questionnaires.

Step 2. Develop a Unique Eating Plan for YOU.

Step 3. Build a Personalized Exercise Program that Fits YOUR Needs.

Step 4. Fine-tune a Healthier Lifestyle that Fits YOUR Routine.

Whether you want to lose weight, change your body shape, overcome a health challenge or optimize an already healthy lifestyle, this book will teach you how to achieve all your goals!

This book is not meant to be read from cover to cover! Just as each individual is different, so too, will be the way you read this book. The Questionnaires in Chapter 2 will guide you through the rest of the book, so you can select and read the chapters that are most applicable and interesting to you. In this way, you will create a customized plan of action. This book will show you how to eat and how to move so as to achieve and maintain your optimal level of health and performance.

– Learn how to proportion your meals to achieve your optimal weight.

– Know the truth about fats and oils, animal products and grains

– Choose an exercise program that works for you

– Understand the major impact stress has on your body

– Discover how getting to sleep by 10:30 pm can help improve your health

– Overcome unwanted symptoms such as acne, irritable bowel, acid reflux, bloating, headache, joint pain and many more by eating the right foods and taking care of yourself.


Disclaimer: This page contains affiliate links that may provide monetary compensation to help support the Whole Guidance Vision of Creating a Happy and Healthy Planet should you make a purchase. We very much appreciate and thank you for your support.

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The Book of Chakra Healing

The Book of Chakra Healing – Liz Simpson
(Buy from Amazon; Buy from The Book Depository)

Restore your optimal physical, emotional, and spiritual self with chakra healing, an ancient Indian system that focuses on energies originating in seven centers of the body. Dip into this vital, easy-to-use, and lushly illustrated guide to learn about the archetypes associated with each chakra, find a feast of techniques and visualizations, and get information on every conceivable aspect of healing. Supplementary material provides basics on crystals, essential oils, and altars for your home, along with numerous charts and references.


Disclaimer: This page contains affiliate links that may provide monetary compensation to help support the Whole Guidance Vision of Creating a Happy and Healthy Planet should you make a purchase. We very much appreciate and thank you for your support.

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