The Practice of Health

“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.

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Andrew Weil’s website: www.drweil.com

Andrew Weil, how to perform the 4-7-8 breathing exercise: www.youtube.com/watch?v=YRPh_GaiL8s

The Practice of Health, #39: Ten minute guided meditation practice: open.spotify.com/episode/6lwPpWQPjRIFhp90whZ5ZD

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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!

Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

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

The London Buddhist Centre’s Instagram: @ldnbuddhist

Taraloka Retreat Centre’s Instagram: @taraloka108

Teen Yoga Foundation’s Instagram: @teenyogafoundation

Ourmala’s Instagram: @ourmala

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

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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!

Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

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:

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

Colly’s Instagram: @mistercollieman

Clockwork Courtyard: clockworkstudios.co.uk/courtyard/

Yoga and Diet Workshop: kuula.tv/mistercollieman-yoga/class/WvySDQ5rcJPT2c97iXmdAElSKlU3QwtqMdVELrs1

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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!

Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“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

Dana’s Instagram: @dchapersnutri

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Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

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!

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

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

Here are the sleep resources from the episode:

Connect with me on instagram: @charlietunmore

Connect with me on my website: procoach.app/charlie-tunmore

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

"What we are trying to bring is an understanding of all of the different elements that go into your holistic wellbeing." Beth Carr

Beth is a Holistic Health Coach and joyful wellness retreat and events business co-owner, with her best friend Sam.

Listen to episode 22 for our first in depth conversation, 1 year ago, there has been a big evolution since then. Beth and I first met studying the Institute for Integrative Nutrition Health Coach qualification.

Find Beth on Instagram: @flourishwithfig

Contact Fig on email: [email protected]

Learn more about Beth’s joyful wellness retreats on Instagram: @figandwolf

Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

Book into one of my 3 free health and wellness workshops in Peckham here: https://www.eventbrite.com/cc/free-health-and-wellness-workshops-978259

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

"Through my journey I realised how much mindfulness and the mental aspect of training really informed how you moved through the journey, and how you reach your goals. I realised it is literally 50%, your body moving is the other 50%, you need both." 

Jenni Panaki is a London based qualified yoga teacher, and stretch coach. She is also a qualified personal trainer at The Gym Group Peckham, and a coach at F45 Peckham Rye.

Jenni’s Instagram: @jenni_meetswrld

Jenni’s email: [email protected]

Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

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

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“To meditate is to discover new possibilities, to awaken the capacities of us to live more wisely, more lovingly, more compassionately, and more fully.”

That was a quote by Jack Kornfield, an author, and meditation teacher.

Mediation is not about having no thoughts, during this practice your mind will of course be transported to the past or the future, this is normal. When you realise that your mind has wandered, have compassion, come back to the breath, and resume the meditation. This is like doing a bicep curl for the brain.

From practicing meditation daily for over 5 years, and doing 2 Vipassana meditation retreats, I have seen great benefits in my life, definitely around my mental health. Anyone can meditate, it is free to do, and there is so much good science on the benefits.

I hope you enjoy this special episode of The Practice of Health, a short meditation practice, led by myself. If you have any feedback or suggestions please let me know.

Jack Kornfied: https://jackkornfield.com

Vipassana meditation: https://www.dhamma.org/en/schedules/schuk

Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

If you are curious about learning more about saunas, sauna design for better health, ice diving, sauna yoga, and how to get some of the health benefits of the sauna if you don’t have access to one, this episode is for you!

Wendy Liu is a highly motivated Architect, Artist, Yoga teacher, Wellbeing Coach, Freediver, Freediving Competition Judge, and one of the founders of the British Sauna Society. For Wendy, moving meditation in daily life inspires her to live each moment more mindfully. She enjoys sharing her passion for well-being and spreading happiness.

Wendy Liu’s Instagram: @wendinwonderland, @wendywonderflow, @saunawave

Wendy Liu’s Linkedin: linkedin.com/in/wendy-liu-7a1583a

Wendy Liu’s ice diving video: youtube.com/watch?v=fXHfuLeGZUc

British Sauna Society: britishsaunasociety.org.uk

British Sauna Societies’ Instagram: @britishsaunasociety

Hackney Wick sauna: community-sauna.co.uk

Rotherhithe Finnish sauna: lontoo.merimieskirkko.fi/the-finnish-church-in-london

Sauna Yoga: saunayoga.com/en

Connect with me on Instagram: @charlietunmore

Learn more about my three month health coaching program here: docs.google.com/forms/d/e/1FAIpQLSechluFcsYKaRQI5u4fnk6d3AL-ZEGRdzdTEU-QftxwVcwL9w/viewform

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

“When I got into the water, when I actually relaxed I felt that euphoric feeling and the silence in my mind just thinking of nothing at all, just being there in that moment … it allowed me to not be afraid of a fear, to look at the fear like something I can improve on.”

Zee Gruodis is a Breath Coach, Level 2 Wim Hof Method Instructor, and Oxygen Advantage Instructor. His path started with a fear and in a way since that moment he found emotions that were lost, and a happiness that was hidden in a plain sight. The Wim Hof Method showed him that the combination of cold therapy and breathwork has brought the biggest breakthroughs in his mental clarity - resulting in improved focus, reduced anxiety and increased energy levels, as well as better health and wellbeing generally.

Zee’s Instagram page: @zee_gruodis

Zee’s Facebook page: facebook.com/ZeeGruodis

Zee’s Wim Hof Method profile: wimhofmethod.com/instructors/zilvinasgruodis

The science behind the Wim Hof Method: https://www.wimhofmethod.com/science

Connect with me on Instagram: @charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.