The Restorative Method - BH Restorative Fitness

The Restorative Fitness Method

How To Move More Freely

Step 1: Learning to Breath with your Diagram instead of relying on chest breathing. Chest breathing is normally associated with emotional or physical stress, increased heart rate and overuse of accessory muscles
Step 2: After we learn to breath properly the next step is to optimize the movement capabilities of all our joints, as well as correcting any flexibility imbalance we currently have. This is highly important as any imbalance left unchecked will create twisting forces in our body which will create dysfunctional movement patterns leading to eventual injury.
Step 3: After optimizing our mobility, the next step is to gain stability over this new range of motion. Prioritizing Balance, and control
Step 4: We need to master the 6 basic movement patterns—Push, Pull, Squat, Hinge, Lunge, and Carry. Our bodies were designed to perform these patterns since birth however we may have lost these patterns as we aged. This is the hardest step as we now need to learn to breath, move, and stabilize simultaneously, and effortlessly
Step 5: Now that we can move through all movement patterns effortlessly you are given a choice. We can work on improving Strength, speed, and power, or continue learning advanced patterns which can include (Pushups, Pull-ups, Box Jumps, Throwing, and hanging.)

Fixing Metabolism

Our Revised Nutrition Recommendations

1. Base Layer: Protein and Healthy Fats, this foundational layer emphasizes nutrient-dense foods like beef, seafood, dairy, eggs, and healthy fats such as ghee, coconut oil, and olive oil. These foods provide essential amino acids, omega-3s, and energy necessary for overall health and metabolic function
2. Second Layer: Assorted Vegetables, rich in vitamins, minerals, and antioxidants, this layer includes a variety of vegetables such as carrots, leafy greens, broccoli, eggplant, and onions. These foods are vital for maintaining gut health, supporting immunity, and promoting balanced nutrition
3. Third Layer: Sprouts, Mushrooms, and Fermented Foods, this level focuses on foods that support gut health and digestion, including sprouts, mushrooms, kimchi, and other fermented foods. They provide probiotics, prebiotics, and bioactive compounds to enhance microbiome diversity and nutrient absorption. with fats.
4. Fourth Layer: Berries and Assorted Fruits, packed with natural sweetness and antioxidants, this layer highlights berries, watermelon, and other fruits. These foods offer essential vitamins, fiber, and phytonutrients that promote heart health and reduce inflammation.
5. Fifth Layer: Resistant Starches and High-Fiber Carbs, whole grains like quinoa, oats, and sweet potatoes form this layer. These foods are excellent sources of resistant starches and dietary fiber, which help stabilize blood sugar, improve digestion, and support energy levels.
6. Top Layer: Fat-Soluble Vitamins this pinnacle emphasizes the importance of fat-soluble vitamins (A, D3, E, and K2), which are crucial for bone health, immunity, and cellular function. These vitamins are often found in whole foods like eggs, dairy, and high-quality fats, ensuring their bioavailability when consumed

Common Conditions

Low Back pain

Inadequate hip mobility, weak abdominals, or poor movement patterns are all common contributers to low back pain. Let’s assess the probel and develop a plan to fix it

Mobility Restrictions

Limited movements due to pain or mobility restriction will lead to compensations in your movement pattern leading to furtherinjury.

Sciatica

Sciatica often stems from hip dysfunction, causing sharp pain or tingling from the lower back to the legs. Through targeted stretches and strengthening exercises, we address the root cause, easing discomfortand restoring mobility for lasting relief.

Achilies Tendonitis

Often caused by overuse or poor movement patterns, Achilles tendonitis can be addressed with soft tissue mobilizations to reduce pain with isometric exercises to improve tendon strength.

Joint Pains

A thorough a assessment may be required to determine the exact reason behind your pain, however, majority of these pains can be fixed by addressing any mobility, or stability defeceits above and below the source of pain

Metabolic Syndrome

If you are restricting your diet and are still not seeing results, it is possible that your metabolism may not be functioning properly. Restoring it can only be accomplished through appropriate diet and exercise

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