Posts made in January, 2015


Mel Collie | What Should you be doing? Yes you should be doing this, or yes you should be doing that, maybe you should be exercising more or maybe you should be eating more, maybe you should be in less pain or maybe you should be having more fun. Just a simple thing like changing a word can make all the difference. I love playing with words. Doing simple things like changing a word can make all the difference to your emotions, your feelings and your actions. Change the word “should ” Try “I will” or even “I wont” In reality there is no should or shouldnt, these are only thoughts that are based on your experiences with others, their experiences have influenced your outcome, your words. Self esteem can be a direct influence from words said to you as a child, bullying, jealousy from other kids in the playground can affect self esteem many many years later, always keeping us from hiding our greatness by thinking about the “shoulds” Change the words. I will means you will, I should means that you probably wont, because your decision feels as though someone else owns it, instead of you. Create your own reality, own it, dont allow someone else from way back when you were a kid to affect your lifestyle Mel Collie Need inspiration? Join me on a 3 week Inspire course  1:1 , just you an me,via Skype,  is via application only. Apply here: https://www.surveymonkey.com/s/RH3Z58Q      ...

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Mel Collie | Does your lower back hurt? Its the beginning of January and you just might have been sitting on your bum for a few days over the holidays watching TV and doing not very miuch, then all of a sudden, its back to work and you’ve got to get moving. Your back might be complaining right now! Why is that? the science bit is that your bum muscles, the glutes, are the biggest most powerful muscles in the lower body and they start at the top of the legs and go all the way up to your lower back. Fascially they connect to the Latissimus Dorsi, and the hamstrings as you can see from this picture of these areas and the blue isnt muscle, its Fascia, which is a connective tissue that connects the whole body to each other, theres different areas of fascia like the front line, the back line, the spiral line, the lateral line for example. When we sit the glutes are on a stretch, this can weaken the area, the next area up from the glutes is the lower back, which can overwork when the glutes arent working, so the lower back isnt necessarily weak, but over tight, overworking, hurting because its doing too much work, the work of the glutes in extending the hip. This can mean your lower back is overworking even when you are just walking down the street. How can you help this? A quick and easy way to get the glutes switched on is to stretch the front of the legs, the quadriceps by bending the knee and holding the foot behind you at your bum, so the heel gets as close to your glutes as possible. Hold for 45  seconds, then change legs and do the same on the other leg, hold the wall of a chair if your balance starts to challenge you. Then, with both feet on the ground, pummell your glutes, that means hit them lightly with your knuckles, this can wake up the glutes and get them back to doing what they should be doing. Unsure what to do? Book yourself in for an assessment and this is just one of the tests in the hour we cover:..click the video to watch a simple test to see if your lower back is overworking. You can book your assessment and get stronger in your first session on  07800797300 or contact me on the form below the video link Mel x Your Name (required) Your Email (required) Subject Your...

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Mel Collie | The Forgetful Bum


Posted on Jan 1, 2015

Mel Collie | The Forgetful Bum Sounds like a title to a good childrens book doesnt it, “The Forgetful Bum”, and in a way, it is just a story, a story about our bodies, a story that we tell ourselves about pain and movement,  but it can have a happy ending, this is chapter one… Our bum muscles are called Glutes, they are the biggest and most powerful muscle in the lower part of the body, they push your forwards to help you walk, pretty important muscles! However, we dont look after them, because we sit on them, a lot… ….its part of life, computers, phones, TV, cars, travel, we are in a world of sitting, and where our glutes are in the body means that when we do sit, our Glutes are stretched, this stretching weakens them unless we do something about it because a weakened muscle means it loses power, and other muscles will take over and do the work of the Glutes instead, we might find that our lower back in particular become painful as they then take over, issues like sciatica can come from weak Glutes (also known as Gluteal amnesia) We dont move like we did as kids, we do less, run less, walk less, jump about less, climb less, we are more careful and smile and laugh a lot less too… When our brains pick up on this reduced activity, it notices it, its not stupid, and adapts accordingly, it forgets certain movements we did but no longer do, it kind of has a list, and crosses the movements we dont do off the list. Remember in the good old days when bed rest was the thing for back pain? muscles would become weakened and used to doing nothing very much, now we are advised to keep moving. However, when we have had pain we create a fear of movement in our brains incase we hurt again..and so it repeats.. Disuse however creates many problems, then we expect our bodies to keep on working, but pain is remembered in the brain and will remind you, even after the injury has healed. One way of switching back on those forgetful Glutes is to begin by stretching the front of your thighs (these muscles are called the Quads because theres 4 of them in the group) by bending the knee and holding the ankle or heel close to your bum. Hold for 20 – 30 seconds, dont hold your breath :), you can do this lying down on your front too. Then pummell your Glutes, hit them with soft fists, for about 10 – 15...

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Mel Collie | Injury prevention

Mel Collie | Injury prevention


Posted on Jan 1, 2015

Mel Collie | Injury prevention We all love to be active from walking in the park to climbing a mountain! I climbed Snowdon on Christmas Day, wow that was an achievement for me, up early, left the car park at Pen -Y-Pas at 7.30am and walked off up the Miners track. Now Im a morning person, my energy levels lower when evening hits, so morning is better for me to exercise, even thought it was dark, we used the light from our head torches to guide us until the sunrise. The weather was windy but dry, at the top though, it was even windier with cloud preventing a view and about – 2, with the wind chill though it was feeling about – 5 . My bloke is a professional mountain guide, having scaled the heights of Everest many times and climbed many other mountains in the world, I knew I was in safe hands and wearing the right kit too. Base layers are my new love, Im loving the range of merino wool tights and long sleeved tops! Totally kitted out, I didnt feel the cold at all, which for my often cold fingers and toes was a bonus! Anyway, having reached the summit, of course, coming back down was easy…ha! …it was nice to see others climbing up on the way, but you still had to be aware of your footing. When we take ourselves out of our comfort zones our breathing changes. We feel fear, worry about the unknown, its only human. Your breathing is your most common movement pattern, yet we are more concerned with doing sit ups and press ups, squats and planks, which are all very relevant, but your breathing comes first. Just a simple breathing technique can increase your strength, rotation and range, in a matter of a few seconds. Which is why I remind my clients in classes and 1: 1 sessions. Our life is bombarded with stress –  from finances, nutritional stress, work deadlines, what others expect from us, and when we overload on these issues, our breathing becomes shallow, and more from the upper chest than the diaphragm. This can create tightness in shoulders and the neck. Simple 1 minute x 10 times a day, focus on breathing into the belly and lower rib cage. I also assess which side is tighter on clients, and breathe into the tighter side, which can release the opposing shoulder, all great for a full range of arm movement in whatever you are doing – reaching for a tin in the kitchen cupboard, hanging out washing, reaching for a box of cereal from...

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