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

4 simple tips: become more CONFIDENT

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Photo by Stokpic on Pexels.com

Anytime I see posts and articles about this I find it SO INTERESTING because I feel like we all get insecure sometimes and want to be a little more confident.

I’m a super shy person. Always have been. But I am less painfully shy than I used to be, to the point where now often people don’t believe I’m shy (maybe they think I’m awkward instead hahaha…!)

Confidence is this weird thing, right? You see people who literally are just so free and don’t give AF and are able to share their ideas, boss something in the gym without embarassment or speak up at work… I’ve often wished I could buy it in a bottle (champagne doesn’t count if you wanna keep your job guys!)

In my first job at Vouchercodes.co.uk, a lot of ‘pitching’ was involved – and I had to deliver the pitches myself. I was 21, super shy, not at all confident, I felt inadequate and ridiculous, and could barely speak in internal meetings, let alone with clients! We also had to present in company-wide meetings weekly, and it nearly gave me a heart attack.

I’ve always hated public speaking. I’d shake – as in PHYSICALLY SHAKE. I’d feel sick. I’d cry on the phone to my dad every morning.

But you know what? Being forced to do it again and again means that 1) I know if forced, I can… I even gave a speech at a wedding a couple of years ago! and 2) where speaking in a meeting of 3-10 people used to terrify me, now I know how to do it.

How?

Practice, basically. I’d practice my pitches to my boyfriend, on the phone to my dad, I’d set up meetings with my boss to practice with her, I’d listen to her and make notes on how she did it… and then the worst bit was just making myself do it.

To help, I qualified to teach fitness so I had to stand up in front of a class so I could learn to do it somewhere I enjoyed. And it really, really helped. But you have to decide to put the work in.

All of that ground work is the only reason I could go to an interview at a magic circle law firm and get a job as a lawyer, because if I’d gone in post-graduation at 21, I’d have fallen to literal bits and been a nervous wreck.

I mean, I’m still an introvert, I like to recharge solo as much as possible rather than socialise, and that’s totally okay! I can still be awkward and weird hahaha… but I got over that crippling shyness and if I managed to, anyone else can too.

So here are my tips! And yes, ultimately it really is a case of fake it (or try!) until you make it!

1. Stop hiding behind the ‘it’s just my personality, I’m shy’

This is tough love, I know. I used to have panic attacks about doing public speaking, and I’ll never love it. BUT if you repeatedly practice exposing yourself to uncomfortable situations, you WILL adapt. Be gentle with yourself, do it gradually, you don’t have to be too mean to yourself. But the big key is to stop making excuses and decide to make a change. The way to start is to jump in and practice whatever it is that makes you uncomfortable. 

Set small goals initially. Baby steps. Then as you get into your stride, you can take the leaps and bounds.

Life begins at the edge of your comfort zone.

2. Physical strength builds mental strength

Did you see this one coming? 😉 Fitness is amazing for releasing feel-good hormones (endorphin pump is REAL y’all) but it also shows you the power of practice – little by little you increase strength and/or cardio fitness and it shows you change IS possible, which should give you the confidence to keep trying new things!

I did a Kayla Itsines leg workout the day of my training contract interview and it literally saved me hahaha!

3. Re-train your brain: the long bit!

How much time do you spend worrying about what other people think about you? I read an amazing book called The Life-Changing Magic of Not Giving a F**k and it suggested you have a think about the important things in your life that you DO and are WILLING to give a fuck about. Anything not on that list? It’s not within your fuck budget. Let that shit gooooooo!

How your life feels to you is more important than how it looks to other people

Trust your own choices and stop talking to yourself in a negative way in your head. Try just repeating (silently or aloud!) ‘I CAN do this’ or something similar. It sounds super American and cheesy but when your habit is to tell yourself you CAN do something instead of saying you CAN’T, it does make a massive shift in your mindset.

Too scared to try something in the gym? Feel stupid, watched, embarassed? Re-train your thought process to be like SO WHAT? What’s the worst that could happen? They’d laugh at you? (I guarantee the other people there won’t, they’re too busy doing their own workouts, but even if they did…) Worse things happen at sea, guys.

The ego likes to try and protect us from laughter or scorn from others, but I think as a result it goes into overdrive and makes us think 99% of the time people are judging us when actually they don’t really care or even notice what we’re doing! Your opinion and that of those you love (and maybe the person who pays you!) is the only one that counts. Let everything else go. Even if the worst case scenario comes true and you’re super embarassed – so what? Once you start approaching things this way, and not minding looking silly, you’ll 100% feel liberated.

I used to experiment with my hair tonnes as a kid, but my dad’s side of the family always made comments about it, and gradually I think I stopped wanting to experiment. I started to think I had to have long hair to prove I was a girl (?! wtf ?! seriously ?!) as comments would often be about short hair being ‘boyish’. As my EDs got stronger and my confidence got lower, I felt like I was way too ugly for short hair and needed long hair to distract from it. How crazy is that?!

So, recently, (and also once a year and a half ago!) I chopped all my hair off again from my boobs to my collarbone, and it’s super liberating… and I now don’t care what anyone else things, apart from me and my boyfriend basically!

Basically, work, fitness, gym, wherever… there’s a bit of work to be done on realising that you just need to go with your gut. And if it all goes wrong and you look silly… you’re not dying, you’re still alive and have soooo many good things going on… so focus on that ❤

Admittedly some of it comes with age too. The nearer  I get to 30, the better able I am to shake off anyone who bugs me and stick to my fuck budget 😉

Books for this process that I’d recommend (although you may have to take with a pinch of salt as they can get a bit too hippyish, but I do still love them!) are Life Tonic by Jody Shield and Hungry For More by Mel Wells.

4. Daily meds*

*meditations, of course!

Whether you hate the idea of meditation as woo woo, you’re a hippy spiritual moon-child or [insert other extreme here], meditation has been proven by various reputable scientific studies to have a positive effect on the brain due to its promotion of the ‘relaxation response’, a physiological change in the body as a result of the ‘relaxed’ state.

So. For the purposes of confidence, meditation’s mention here is twofold:

  1. it teaches you increased focus, which makes you better able to let go of nagging, negative thoughts like ‘I can’t do this, I’m too scared, I’m too shy, I’m too anxious, why is everyone else more confident/smarter/prettier/cleverer than me…’ and breathe, and master your emotions.
  2. it connects you better with yourself and your thought patterns, and by being more present with yourself, you eventually come to realise that you’re not your thoughts… you’re the observer of your thoughts. So you can actually create change and not let thoughts control you, but also it should increase your ability to spend time with yourself, feel good within yourself and actually (god forbid if you’re British) LIKE YOURSELF. Like, what is this madness?!

Also, her style may not be for everyone, but Jody Shield does a meditation series (with a track specifically relating to confidence) if you fancy giving it a try. Despite my atheist and decidedly not spiritual views, I really like her stuff – I find her voice super relaxing.

So, how are we feeling?

Hopefully some of these help a bit… Would love to hear any more you can add!

Also check out this piece on how to be confident by Rose The Londoner and this FREE fierce confidence workshop / livestream replay with Jody Shield to help you get started!

B xoxo

You may also wanna browse:

Ways to boost body confidence on bad days – without working out!

Careers section – Inspire Interview Series plus work tips, resources and confidence building

Body Confidence: talking about taboos, fat loss and some tips!

How to stay motivated to fit in workouts with an office job

Motivation 101: get it and keep it

Is it vain to have a fitness instagram?Is it vain to have a fitness instagram? + dangers of social media

Sparkle: resources to find yours

#Inspire Interview 5: MEL WELLS (actress, best-selling author, speaker, food & psychology coach!)