#43: Mental health and nutrition - Dana Chapman

#46: Ten minute guided breath work practice

“Improper breathing is a common cause of ill health. If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly. There is no single more powerful or more simple daily practice to further your health and well being than breath work.” Andrew Weil MD. He is a world-renowned leader and pioneer in the field of integrative medicine, a healing-oriented approach to health care which encompasses body, mind, and spirit. - Andrew Weil’s website: www.drweil.com [https://www.drweil.com/] Andrew Weil, how to perform the 4-7-8 breathing exercise: www.youtube.com/watch?v=YRPh_GaiL8s [https://www.youtube.com/watch?v=YRPh_GaiL8s] The Practice of Health, #39: Ten minute guided meditation practice: open.spotify.com/episode/6lwPpWQPjRIFhp90whZ5ZD [https://open.spotify.com/episode/6lwPpWQPjRIFhp90whZ5ZD] - I help people eat better, improve their sleep, move more, and reduce their stress by focusing on the foundations of holistic health that are simple and accessible to practice. Book a free health assessment today! [https://procoach.app/charlie-tunmore] Connect with me on Instagram: @charlietunmore [https://www.instagram.com/charlietunmore/reels/] Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

#45: Buddhism, mindfulness, and cultivating awareness and compassion - Anna Norbury

Anna's been practicing yoga since childhood, and has had a meditation practice since her late teens. She's trained extensively in India and the UK in yoga, meditation and Buddhism, and has been teaching yoga for five years. She's passionate about trauma-informed yoga and has worked extensively with vulnerable groups, particularly survivors of human atrocities and gender-based violence. Her love for yoga led her on to exploring meditation and Buddhism, which now underpins her yoga teaching and practice: an approach rooted in cultivating compassion and awareness. For the last three years she's worked in Buddhist organisations, working alongside other Buddhists committed to approaching work as a spiritual and ethical practice. She is currently training for ordination into the Triratna Buddhist Order - a process which takes several years - and spends a substantial portion of each year on retreat. Her current yoga teacher and mentor is Becky Farbstein. Anna’s Instagram: @anna.paulinaaaa [https://www.instagram.com/anna.paulinaaaa/?hl=en] The London Buddhist Centre’s Instagram: @ldnbuddhist [https://www.instagram.com/ldnbuddhist/?hl=en] Taraloka Retreat Centre’s Instagram: @taraloka108 [https://www.instagram.com/taraloka108/?hl=en] Teen Yoga Foundation’s Instagram: @teenyogafoundation [https://www.instagram.com/teenyogafoundation/?hl=en] Ourmala’s Instagram: @ourmala [https://www.instagram.com/ourmala/?hl=en] Photo credit: Richard Nicholson The Journey and the Guide: A Practical Course in Enlightenment by Maitreyabandhu: www.goodreads.com/book/show/21535444-the-journey-and-the-guide [https://www.goodreads.com/book/show/21535444-the-journey-and-the-guide] - I help people eat better, improve their sleep, move more, and reduce their stress by focusing on the foundations of holistic health that are simple and accessible to practice. Book a free health assessment today! [https://procoach.app/charlie-tunmore] Connect with me on Instagram: @charlietunmore [https://www.instagram.com/charlietunmore/reels/] Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

#44: Yoga for Sport - Mister Collieman

Inspired by the sweaty flows of Hot Pod Yoga, Colly's taught yoga for 4 years for them whilst running a schedule of classes at the idyllic Clockwork Courtyard in Camberwell. He also specialised in teaching yoga to athletes and for sport. Having worked with boxers, footballers and runners he's passionate to shine a light on the benefits yoga can bring to sports recovery, prehab, injury prevention & mental outlook. He's soon to launch a yoga for runners platform trainers off. In this episode Colly and I talked about: * The benefits of yoga for sport, from recovery, mindset, body awareness, flexibility and strength. * We did focus on yoga for runners, and how Colly was supporting runners for the recent London marathon. * The world record in running that Colly’s mum has with his brother. * Hotpod yoga. * The beautiful Clockwork Studios in Camberwell where Colly teaches yoga. * How we can all breathe better, and the benefits of nasal breathing to de-stress. Colly and I will be collaborating on a Saturday Morning Energising Flow & Diet Workshop on Saturday 19th November, 10:00-11:30! Kick-start your weekend with a yoga class led by Colly - movement, breathwork and relaxation in the wonderful surroundings of Clockwork Courtyard in Camberwell. I will then lead a discussion on the foundations of nutrition, eating behaviours, and creating a supportive environment. What we need instead of short term diets are sustainable, everyday skills that can be practiced consistently, so that we can feel, function, and recover better. It is about progress over perfection. You can digest the info as we all digest some healthy snacks post yoga too. Colly’s Website: www.mistercolliemanyoga.com [http://www.mistercolliemanyoga.com/] Colly’s Instagram: @mistercollieman [https://www.instagram.com/mistercollieman/] Clockwork Courtyard: clockworkstudios.co.uk/courtyard/ [https://clockworkstudios.co.uk/courtyard/] Yoga and Diet Workshop: kuula.tv/mistercollieman-yoga/class/WvySDQ5rcJPT2c97iXmdAElSKlU3QwtqMdVELrs1 [https://kuula.tv/mistercollieman-yoga/class/WvySDQ5rcJPT2c97iXmdAElSKlU3QwtqMdVELrs1] --- I help people eat better, improve their sleep, move more, and reduce their stress by focusing on the foundations of holistic health that are simple and accessible to practice. Book a free health assessment today! [https://procoach.app/charlie-tunmore] Connect with me on Instagram: @charlietunmore [https://www.instagram.com/charlietunmore/reels/] Connect with me on email: charlietunmore@gmail.com DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

#43: Mental health and nutrition - Dana Chapman

“Mental health is complex, and unfortunately conventional medicine only helps 50% of people suffering from poor mental health. Lets start taking control of our health and our mental health by supporting our bodies to work at their best!” - Dana Chapman. Dana Chapman is a Nutritional Therapist specialising in mental health, she is on a mission to empower people with knowledge about how their bodies work, equipping them with tools that enable our bodies to work better! Dana’s website: https://dc-nutrition.co.uk [https://dc-nutrition.co.uk/] Dana’s Instagram: @dchapersnutri [https://www.instagram.com/dchapersnutri/] --- Connect with me on Instagram: @charlietunmore [https://www.instagram.com/charlietunmore/reels/] Connect with me on email: charlietunmore@gmail.com I help people eat better, improve their sleep, move more, and reduce their stress by focusing on the foundations of holistic health that are simple and accessible to practice. Book a free health assessment today! [https://procoach.app/charlie-tunmore] DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

#42: How to have a good night’s sleep - Peckham Festival workshop

What are the foundations of health that people have been practicing for thousands and thousands of years, that are free to do or at a very low cost? This principle is called free medicine, and it is about going back to basics and keeping health simple, rather than starting with paying lots of money for the latest supplement or biohack. Health should be accessible for all. This solo episode is for anyone curious about taking ownership over their own health. You will learn a number of strategies to improve your sleep quality. We’ll discuss how to create an evening routine, build a sleep sanctuary, and form sustainable positive habits. Now these concepts are not quick fixes, and some of them will be challenging and will take time, but it is important to think about your health long term - it is about progress over perfection. Having a consistent good night's sleep for example is probably one of the most important things you can do for your health. What did it feel like when you last woke up after having had a great sleep? This episode is based on the sleep workshop I facilitated recently at Peckham Levels, as part of Peckham Festival. I am very honored to say that Plant Power is sponsoring today’s episode! Plant Power is a plant based meal service located in the reception of Diesel Gym London. Healthy meals, snacks and juices are available daily! My personal favorite is the power bar! And it is run by my very good friend. Alex Manousos. Plant Power Meals: @plantpowermeals [https://www.instagram.com/plantpowermeals/] Here are the sleep resources from the episode: * Precision Nutrition - the power of sleep - article [https://www.precisionnutrition.com/power-of-sleep-infographic] * Shawn Stevenson - sleep smarter - video [https://www.youtube.com/watch?v=W3UrGowsAwk] * Aubrey Marcus - binaural beat power nap guide - video [https://youtu.be/ND8aeNtKY9M] * Float Hub - sleep advice - article written by me [https://floathub.co.uk/how-to-have-a-good-nights-sleep/] * Healthline - best air purifying plants - article [https://www.healthline.com/health/air-purifying-plants] * BJ Fogg - tiny habits - video [https://www.youtube.com/watch?v=AdKUJxjn-R8&t=648s] * This is the eye mask that I use when I sleep [https://www.amazon.co.uk/gp/product/B00GSO1D9O/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1] * This is the sleep tape that I use [https://www.medisave.co.uk/3m-micropore-surgical-tape-1-25cm-x-9-14m-single.html] * Silicon ear plugs [https://www.amazon.co.uk/Reusable-Silicone-Waterproof-Cancelling-Airplanes/dp/B07X26Z1L2/ref=sr_1_13?adgrpid=53309122716&gclid=CjwKCAjwhNWZBhB_EiwAPzlhNg5hP_Tj00KeXDFlM0n8g5UcyIry8wysY6irDsrAdcmC6bEGhCa2ERoCX0UQAvD_BwE&hvadid=259067851364&hvdev=c&hvlocphy=9044964&hvnetw=g&hvqmt=e&hvrand=370524894631789876&hvtargid=kwd-315093898253&hydadcr=28151_1724832&keywords=silicone+ear+plug&qid=1664444970&qu=eyJxc2MiOiIzLjg1IiwicXNhIjoiMy41MCIsInFzcCI6IjMuMjMifQ%3D%3D&sr=8-13] * #34: Sleep tape, and nose vs mouth breathing - Tiffany Stuart [https://open.spotify.com/episode/7u8rjbP2fZKo2TyggaR0Mk] Connect with me on instagram: @charlietunmore [https://www.instagram.com/charlietunmore/] Connect with me on my website: procoach.app/charlie-tunmore [https://procoach.app/charlie-tunmore] DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.