Tag Archives: diet

Mel Collie | How To Feel Lighter

Mel Collie | How To Feel Lighter

When was the last time you felt light?

I don’t mean lighter as in weight, so don’t go jumping on the scales…they are for dieters and we all know restriction leads to your body going completely in the other direction..

I actually mean lighter in your life

When was that?

When did you last feel bubbly inside, like those Vitamin tablets that dissolve in a  glass of water , bubbles fizzing away, when did you last do something that left you feel like that, all effervescent

inside , interested, curious,excited.

What were or are those little patches of light or sparkle?

What was the last thing you were curious about, that you wondered about.

It could be such a small thing, its almost not even worth bothering about, in fact you probably ignore it altogether.

I have one right now

I have a curiosity about macro photography. Everyone I follow on Twitter has been doing grand landscapes..but some are doing different stuff, I’m fascinated by ICM (Intentional Camera Movement) and Multiple Exposures, shots that makes you think and you remember, not photos that tell you what is there already with pretty colours and stuff and you forget a second later…Im curious about macro shots, small stuff, detail, microscopic photography, I have a patch of light about it, a sparkle or interest. I spent hours researching it yesterday afternoon..its sparked my curiosity

Now what not to do is to tell yourself its silly, its nothing grand and wont win you the lottery or make you ££££, because thats a sure fire way too kill ideas before they have even had a chance, its a sur fire way to kill any passion..

But , what if you just to followed it

See where it lead you..

You have no clue why you feel these little patches of light

But they just feel good

It feels right

If you don’t follow it, if you don’t listen to it, then you may just be depriving the world a glimpse of the human being that is you. Even if it touches one person.

Even if that person is just you

If you were not afraid of anything, nothing, not afraid of other peoples judgements or of your own (and that can be huge!) then what would you do for a living?

What excites you, what grabs your curiosity…what do you wonder about?

It my just be those little sparks of light that are you, become meaningful, become your passion..which could just change your happiness , wellness and even your life, without you even trying to steer the ship

You are following your sparks of light.

Mel

x

www.melcollie.com

Mel Collie | 3 Ways to Reduce Belly Fat

Mel Collie | 3 Ways to Reduce Belly Fat

Firstly though, do you really want to reduce belly fat for yourself, or for someone else, because knowing why you want to achieve something and what it takes to get there are the real reasons you stick at something, show up when you don’t feel like it, realise that you will come across obstacles,life will get in the way and its not as easy as the celebs say on the dvd…

  1. Effort. Yes you need effort, realisation and a passion to really want this, willpower doesn’t work, it will fail you and you will reach for sugar and cancel your training sessions. Motivation , a passion and real reason behind your WHY is your key to sticking to your goal, you need more than “I just want to lose my belly”…peel the onion, peel back the layers and ask yourself why you want to…is it because you want to look great naked with the lights on in the bedroom…if so, why is that, so your other half will still fancy you, do you believe they wont fancy you if you have a belly, do they tell you that, is that thought true, if it is, who made you feel like that? This kind of peeling back the layers can be very painful, and induce tears sometimes, so be prepared to face your real truth, its liberating…but a bumpy ride for many of us as we face reality.
  2. Working in is just as important as working out. Shame really that sex sells…and things like meditation and breathing done make as much money, however, the tide has started to turn and people are seeking some peace and quiet in their lives. Belly fat stores cortisol, released from the arenal glands which sit on top of your kidneys, this means stubborn belly fat wont budge until you calm it down a bit. Working out for longer and every day may not cut it for you, might have done when you were younger, but if you are now stressed, hate your job, have low self esteem, think you aren’t worthy, menopausal and don’t celebrate the fact that you are alive and love your planet, then cortisol just might hanging around for too long. Yes we need that hormone, but not too much of it. Working in means breathing slowly and deeply a few times before you eat, touching your lips stimulates the parasympathetic nervous system, which helps with rest and digesting food, taking a 20 minutes walk everyday, loving sex with your other half (if you are single then yes, masturbation also helps reduce stress…it also doesn’t make you blind…)Meditation and mindfulness are the obvious others as well, you’ve heard of them Im sure, but do you bother to practice them. You don’t need to be a Buddhist or chant, or indeed wear Orange robes, but a minute, 4 or 5 times a day, just focus on your breathing, be aware of you, be aware that in those 60 seconds, your thoughts will distract you. Busy brain you have there, as we all do. Clarity comes with practicing mindfulness, meditation, which helps reduce stress and anxiety, but you’ve got to do it. Always a catch…
  3. Perfection. Drop the perfection thing. Waiting to do something until the time is right, until everything perfect, until you are perfect, may take a while. Just start, make errors, make mistakes, its part of the journey, yet no one talks about their errors on social media, just their perfect lives..yet behind that mask they wear are may errors and mistakes. Be prepared to fail, embrace them and move on. You are already at perfection, just as you are. Its everyone else judgements about you that tip you of balance. Awareness of where you are right now is enough, you are enough and doing what you can with the best of your ability, is enough. Stop comparing, and accept you. As you.

Mel

www.melcollie.com

x

 

Mel Collie | What should you have for breakfast?

Mel Collie | What should you have for breakfast?

We want cheats and short cuts towards a leaner healthier body. As a health and fitness consultant, one of the common questions is ‘What should I eat for breakfast? ”

As you a dieter, always searching for the solution to your problem, cutting foods, exercising more, wanting fast results in the shortest amount of time…is a dieters approach which you may have done before, and found yourself back at square one again. Frustrating isn’t it?

Body change is not linear or predictable…nor is it fair…damn it!

You are unique, I’ve said that to you before though… because its true.

It takes time, change takes time, and effort, and your results will be different to your best friends efforts or even those results you got last time. Because life has changed, you may have more stress now – with the kids, the house, the job, your relationships, your finances have changed…all these everyday life things affect your hormones which in turn affect your cravings and energy levels.

Your metabolism changes all the time, its not static, the world turns, things change, always.That means you change, every day, you are never the same person twice.

Be flexible in your approach to your diet, your lifestyle, your mindset because you don’t want a one size fits all approach..you are different.

Accept that, then you can truly untie the knots and listen to what your body is saying, what cravings are, if your sleep isn’t happening…why, if you are hungry after eating a carb rich breakfast …why, if you are tired after eating a sandwich at lunch time..why, if drinking coffee is a must to keep you awake and get you going in the morning…why..

Know what your struggles are, where it falls down and begin your journey of being a detective.

I’m not a breakfast person, Im not hungry in the morning, if I do have breakfast I would like to have protein(eggs – omelette/scrambled/poached) and greens (kale/watercress/spinach)- because they fill me up and keep me full until late lunchtime – thats 1 or 2pm, and even then I’m not feeling so hungry that I feel I have to eat something, I can go on until dinner and not eat, just drinking water to keep me hydrated. This means that the protein and carbs I’ve eaten has kept my cravings and energy in check, I’ve found what works for me.

These are my personal preferences, doesn’t mean that it works for you though, you have to be a detective and find out what works for you.

Awareness is key, because you do what works for you.

Mel

www.melcollie.com

 

Mel Collie | How stable is your core?

Mel Collie | How stable is your core?

Theres a saying by a respected health and wellness coach that goes like this:

“You cant shoot a canon from a canoe”

What does that mean?

It means, that if you are going straight into lunges, burpees and squats and your core isn’t stable, you are going to get problems.

Basically, exercises classes aren’t structured to assess you before you do any of their classes. Overhead weight lifts, strength raining on clients who have basically sat all day at a computer are an accident and a shoulder impingement waiting to happen. Thoracic extension can be very difficult when the spine hasn’t moved very much all day. Shoulder mobility can be very tricky when your ams stay in the same position all day. Forward head posture is now commonly more than 3cm. Instability and lack of mobility in the upper thoracic therefore is common.

You just turn up, and get on with it.

I’ve been there, so don’t get me wrong, I’m not bashing exercise classes, I used to teach Bootcamps on a Cornish beach. Ive attended bootcamp and circuit style classes. Ive seen bad form, and its painful to watch.

Trouble is, I saw people struggling with good form whilst they bashed out another 10 push ups after sprinting , doing squat jumps and lunges, seeing their anterior tilts not improve, seeing them getting up super early to go to a session when a lie in was what their adrenal glands were craving.

Shoulder, back and knee injuries are common…yes, even in well meaning Pilates classes.

I used to go to an osteopath for my tight neck muscles, (too much studying on a laptop!) who told me that they had many clients who came to them with lower back pain after going to Pilates classes, mainly in a gym with more than 10 people per sessions, sometimes up to 30 people in a class…they were at the point where they didn’t recommend Pilates to any clients!

You are NOT going to receive personal attention if you are going to a Pilates or Yoga session for rehab if your physic/dr/ospeo/chiro has told you that you should be doing one of these classes and it has lots of people attending.

If you are super lucky, your instructor may have received awesome training from a great training provider and taken more in depth courses in anatomy and physiology, neuroscience and muscular patterns.

If they have, stick with them, have some 1:1 sessions, and your training will come on in leaps and bounds

You will know your imbalances, you can work to correct them, you can work to enhance your inner strength.

Build your core strength and joint mobility before shooting that canon from the canoe.

Your future spinal health will thank you for it.

Remember, more is not better…better is better.

Mel

Movement Pattern Detective in Training

www.melcollie.com

Core strength assessments : https://gotpain.wufoo.com/forms/got-core/

Mel Collie | My Osteopenia Story

 

Mel Collie | My Osteopenia Story

When I was in my late 30’s, I thought I was pregnant, went to the Drs for a test, they told me, after a blood test, that I was going through an early menopause…at the time, I wasn’t happy, I felt that I was then left on the shelf with the possibility of having any kids taken away from me.

I was always a bit late in my decision making, so maybe I should’ve had them earlier, but I hadn’t met “Mr. Right” (whoever that is!)

So, after a bone scan, which they decided was best due to my age and the changes the body makes at that time in your life, it turned out my lower back showed signs of Osteopenia.
Me being me, I researched that…(more books and courses…!)

It’s not fatal and you can get better!

I changed my diet from this:

white bread
margarine(olivio)
cheese(cheddar)
coffee(lots of espressos and sugar)
jacket potatoes
pasta

to this:
green twice a day (kale, watercress, spinach, savoy cabbage, cauliflower)
cheese – goats/sheeps/buffalo mozarella(easier to digest than cows)
bread – soda(easier to digest) but less of it, not everyday
herbal tea – gross – I thought – but loved peppermint , didn’t like the fruit ones. Tulsi Tea is awesome for relaxing stressed people(me!)
sweet potatoes (doesn’t raise blood sugar as much as white)
gluten free pasta

Yes, it wasn’t that hard actually. I had a realisation that hit home.

I could either be depressed about it and get worse or realise the truth, step up and get on with it, change some things and have a healthier future.

I chose the latter.
It took time though!

But I got there. I found better ways to cook veggies that I liked, because as a child I hated them!
I used to sit at that dinner table for hours until the plate was empty or Mum told me to get out of her sight 🙂

I now have more raw salads, spinach and watercress daily, green beans are a favourite, especially with a shepherds or cottage pie(made with sweet potatoes as a topping is lovely!)

Is prevention better than cure? Maybe..but sometimes you’ve got to have that wake up call before you do anything about it.

Have you had a wake up call? what was your reaction?

You know what? just be kind to yourself.

Thats the best thing you can ever do ..for you, it helps the inner you calm down, restore replenish, make better choices, and it has a knock on effect to those around you too. And thats always a good thing.

Mel Collie

www.posuregeek.co.uk

www.melcollie.com