Daily Struggle: Sleeping – 18/1/18

Today we’ll focus on how we spend approximately 33% of our life, asleep. We’ll form a pro’s and cons list of the most popular sleeping positions to raise awareness of why our body might feel the way it does (those who are pregnant may experiment other complications).

Back Sleepers

Pros: great for spine and neck health and preventing face wrinkles. Ideally no pillow required (a pillow may cause breathing difficulty) although one under the knees may help back position if the hips are tight.

Cons: snoring and sleep apnea

Side Sleepers

Pros: sleeping on your left hand side can ease heartburn and acid reflux

Cons: puts pressure on stomach and lungs, squishes one arm. In fact resting the head on one arm can adversely affect the nerves and muscles. Interesting short read on Shoulder pain when sleeping.

Stomach Sleepers

Pros: eases snoring

Cons: regarded as the worst position it flattens the spine, causes neck strain, arm positions may also adversely affect the nerves and muscles.

The conclusion then is this. There is not perfect sleeping position. We can look to make alterations by arranging pillows to get us into better position (less pressure on certain joints) or to prevent us rolling into a compromised position. If you’re not sure what way you sleep, most people will wake up in their preferred position. Reading this did you think, oh man, that’s why my shoulder is sore each morning, prepare to have your mind blown Apnea and shoulder pain.

It is my personal opinion that beds are rubbish, Screen Shot 2018-01-15 at 12.20.34 a waste of space and a waste of money. Why do humans have to complicate everything?! Just look at that list I got from a website.  I would encourage you if you have never tried it, to sleep on the floor. I use a memory foam topper which is less than an inch thick and where before I was plagued with back pain from inconsistent mattresses now I’m guaranteed a consistent comfy sleep.


Daily Struggle: Sleeping – 18/1/18

Daily Struggle: Texting – 17/1/18

Yesterday we talked about how an everyday task like driving can be harmful if poor posture is used.  Today lets turn our focus not just to texting, but kitchen chores, computer work and also driving. These are just a few examples of our forward head tilt.

This may or may not apply to you but a simple check you can do is this, does it feel uncomfortable to drive with your head resting on the headrest? Can you feel one vertebrae poking out at the bottom of your neck? If you know you look like you’ve got osteoporosis and you’re in your 30’s, lets get to it! We can make a couple of quick adjustments and make your super sexy posture look more like it should. Try these two suggestions below once a day for a week (set a reminder on your phone if that helps).

  1. A simple movement you can try comes from yoga and is called Tadasana or mountain pose. As I don’t wish to offend any yoga practitioners I’ve included a link HERE to take you through the asana. Basically, stand with the weight in the middle of your arches and imagine a string pulling the top of your head to the sky as high as it can go, shoulders are pressed back and down to your bum and ribs in a neutral position. It’s a really great position and can teach you a lot about your body, just try closing your eyes and see what you can feel.
  2. The second big one I’d suggest you try is stand against a wall imagining you’re getting a mug shot. Bring your arms up so elbow to elbow forms a straight line accross, keeping your back against the wall (you could use a golf ball to keep you honest) press your wrists to the wall, try to move the elbows up by your ears until your arms are straight all while pressing the wrists to the wall. Return them to normal. Try 10 of these.
  3. There are a number of self massage and trigger points you can use for the pec and upper back muscles but I’m not convinced anyone does enough of that for it to make long term changes.

As always if you have any questions, feel free to ask a coach.



Daily struggle: Driving – 16/1/17

This week we’re going to shift focus from our feet to some of the rest of our body. We’re going to look at everyday tasks, how they might be causing us issue and see if we can’t optimise them.

The first one we’re going to look at is driving. More and more people commute every year and so spend time packed into their car cabin. Some people have no discomfort driving at all, some have neck pain, rounded shoulders, lower back pain, sciatica and knee pain, they can all come from spending time cooped up in this position. Wether we experience discomfort currently or not it’s good practice to check our position to ensure it doesn’t become an issue further down the road (ba dum tsh).

We’re actually going to come back to the neck pain and rounded shoulders tomorrow. Currently the easiest way to correct any issues with your driving position is to follow the setup guide below and just allow the position to relieve your bodies discomfort.

How to best set up your car





15/1/18 – Member Feedback

So feet week is done, but before we leave it to get dusty check out what one of our members sent me on Friday.

Hey bud just 2 give u a little feedback on feet week…

I ordered some finger socks and toe separators and they arrived today. I put on the separators for an hour before I went to CrossFit. My big toes are bad and have no space between them. After the hour the toes were in the correct position, right more so than the left (lefts the one where I’ve fractured that wee bone) but after CrossFit they were still separated. Walking barefoot feels so much better, feet feel more stable. Now to give the socks ago 2moro.
So thanks for taking the time and providing the great info this week. 👣 👍 fist bump 👊

AWESOME!!! This is what I love to see, trying something new and getting rewarded for it, Thanks so much Jonny for the feedback and hope your recent purchases pay dividends going forward 🙂 The picture is another of our members who got new shoes over Christmas from Vivobarefoot and they’re so pretty!!




Weekly program. All classes follow the CrossFit method. Friday as a named workout where we can test our fitness and compare to before if it’s a repeat workout. Saturdays are normally partner or team workouts and are super fun!! This week our mobility day is Tuesday.