Posts made in May, 2016


Mel Collie | Got Bunions?

Mel Collie | Got Bunions?


Posted on May 30, 2016

  Ever looked at your feet and wondered why you have got bunions? Take a look at the sole of the shoes you wear the most, it tells a story of how your foot works when you walk. Bunions often tell the story of a pronated foot. A pronated foot means that the arch is not as visible , however pronation is not a bad thing your foot pronates when you walk, its supposed to, but it becomes an issue if it gets stuck in pronation, creating bunions and an ankle that has limited mobility. An ankle with limited mobility will look to the knee for help which can result in a painful knee. Its not the knee thats the problem, look to the ankle first before fixing the knee. Standing up, place your feet in a pronated position, lose the natural arch of the foot, observe what happens to the knee, hip, shoulder and head. Take a few steps with a pronated foot, you may be able to notice that you use the big toe and second toe quite a lot as you walk. Your inner part of the shoe will be more worn than the outer part. What can you do about it? The Peroneals can be tender when bunions are an issue, this picture is a great shot that demonstrates where your Peroneals are, at the side of the shin,on the outer edge..find an area that feels tender, like you are pressing on ¬†bruise. Massage the area gently, don’t go in too heavy , for a 30 – 60 seconds.   Then once they’ve released go to the outside band of the thigh called the Tensor Fascia Lata, TFL for short. Strengthen the TFL by lying on your side so the leg you pronate on (however, it may be both feet..so you need to practice this on both sides) is on top, lift it slightly away from the bottom leg, no higher than your hip, and bring it forwards about 30 degrees, slowly and gently lift and lower the leg…its a very small movement, don’t be tempted to go big, you may be missing a trick by overdoing it. 5 reps max or until you feel the leg being to shake, if you feel that after the first rep, then stop, 1 rep is all you need, you will find that as you practice this at least twice a day, you will get stronger and be able to do more repetitions. Any question, just send me an email to melcollie@gmail.com Mel...

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Mel Collie | What happened when I stopped eating “Clean” So many diets, so many statistics showing us that obesity is an epidemic, an overburdening NHS with no money and out of date health advice leaves us confused, unsure about what to eat, when, calorie counting, colour counting, weighing, guilt..this confusion leads to overwhelm and overeating, thats why I stopped eating “clean”…sounds like a crazy thing to do when theres an obesity epidemic, but I think that the trend of eating clean/paleo also has its issues that no ones talking about. It can be totally the wrong thing if you are anorexic or have eating disorders as its another way of controlling food. (What is eating clean? Eating clean means no sugar and a whole lot of fresh food thats not processed.) Obesity hit the headlines again today about the fact that fat doesn’t make you fat.. Its something that us health and wellness instructors have known a while Its important to eat fat, avocados are actually good for you, as are nuts and seeds and butter. Whole milk is better than semi or skimmed milk. If its low fat its not healthy for you, its full of chemicals that your Liver doesn’t know how to break down and use. Veg and healthy body movement makes a big step towards a healthy future for your body, which means less burden on the NHS and on your heart. Flora is rubbish..its not good for you..butter is, its a healthy fat as is coconut oil. However…as good as you are at eating well you will have days when you don’t…and want to eat sugar. And thats ok! Its ok to eat in moderation, have chips, cookies, cake, chocolate. Im sure that you will go out for dinner and have a pudding, and thats ok, as long as at the time you actually enjoy it, without the stress of feeling guilty, thinking it will all make you fat and sick and you’ve fallen off the wagon. We are doing less activity in our lives, but we are rewarding ourselves more, thats why sitting in front of the TV is a great pastime with a bowl of crisps , we love the reward..but don’t like the task. And the task is? Working your body, like its supposed to. Stressing the body by moving it. We are creatures of movement, hunters, gatherers, our brains haven’t changed or evolved to accept or understand modern stress. We now sit in front of a screen and don’t move for hours. We wonder why we get fat, sick, with painful joints. We don’t challenge ourselves anymore, we love...

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Mel Collie | Effective abdominal exercise you probably aren’t doing… Sit ups are popular if you are after an abdominal exercise, and thats ok, as long as your lower back and neck aren’t doing the actual sit up work for you, and you are also doing other stuff as well, like rotational exercises for example, power lives in rotation if its a great midsection you are after…however, the most repetitive exercise you do, every day, is breathing, the overlooked muscles, the diaphragm, is a major part of your core, and if your aren’t breathing well, you are using your neck muscles, which means your inner core stabilising system is well and truly on holiday… How to use your breath effectively Practice – lie on your front, gently allow the lower belly to press into the floor as you breathe in This can be very tricky for some of us, as we are told to pull our bellies in all the time to create a look of having a flatter belly, when in fact what this does it to encourage breathing into the neck and chest…I’m guessing they are tight enough from sitting at a computer all day or driving for a living, or watching TV most evenings. Your shoulders don’t need any more tension. So, when you exhale, the lower belly will come back by its own elasticity. You may feel light headed and dizzy. The brain may not be used to having as much oxygen as you are now taking in, because you have been a shallow breather for a while. You may also find that your blood pressure and heartbeat come back to a normal range for a human being. How does that diaphragm move? When you exhale, it relaxes upwards, like an umbrella, pushing out the used air into the lungs, this is why, an exhalation, when lobber than the inhalation, allows oxygen to be pushed into the blood supple. When you inhale, the diaphragm contracts, it collapses downwards. If this is the first time you are practicing this with awareness, its better done lying down, so you don’t also have to consider posture as well. Practice it for one repetition before you get out of bed,and before you go to sleep Just 1 rep? Yes…just one – if I ask you to try it for a minute x 4 a day, you might do that for a couple of days, then forget, because life takes over and practicing breathing may not seem so important to you when the kids are screaming and you’ve got the shopping to do , the dinner to cook and the...

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