Tag Archives: movement

Mel Collie | What happened when I stopped eating “Clean”

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So many diets, so many statistics showing us that obesity is an epidemic, an overburdening NHS with no money and out of date health advice leaves us confused, unsure about what to eat, when, calorie counting, colour counting, weighing, guilt..this confusion leads to overwhelm and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 the comfort zone, nothing we do scares us anymore, unless you make yourself join something that challenges you, do an activity that means you have to soul search for answers.

At the risk of boring you about my time in Snowdonia, thats exactly what I faced.

High mountain climbs, testing myself, abseils, questions, challenges.

Realisation and acceptance is key to living in the here and now.

We lie to ourselves all the time, even when we tell ourselves  we aren’t.

I do believe that eating clean is the only way to have a healthy heart, liver, mind, movement. However, when I started eating things like biscuits and cake again, I started to love food again, love the energy around food, love the places I ate them in. I believe that eating clean can be addictive and controlling, we can beat ourselves up when we don’t, which leads to a hormonal cascade which is just as bad as eating something viewed as a “chemical shit storm” ..

Anyway, I just chose to eat less..

I don’t eat three meals a day, I don’t eat breakfast because I don’t feel hungry before mid day. Doesn’t mean I eat loads later. Sometimes I don’t eat lunch either. I have more energy on the days I don’t eat before dinner.

Ive tried a few diets overtime, Ive listened to how my body reacts, how my energy changes, what happens to me. Not how it works for someone else.

Metabolism is unique and it changes all the time.

Its your job to be true to yourself and eat to suit you.

For me, my diet looks like this

Lemon water in the morning, 5g Vit C and some Ashwaghanda

Lunch, if I feel hungry, (do you know how that really feels?) is a couple of eggs, watercress and ham, sometimes, if we have some, in the house, I also have a couple of slices of Ciabatta or a flat bread , toasted, with the eggs, lush! Sometimes some Kabanossi sausage as well.

Its taken time for me to stop the “breads bad for you, its gluten” thought..however, it is for some people, it isn’t for others. If you find it leaves you bloated and tired, then you have an intolerance, and your gut has trouble digesting it, the same can be said of milk, but its not true for everyone.

Find what works for you.

For dinner then, maybe I will have a curry, with nana bread (shock horror!), or a tuna salad, or fish and salad – my gut isn’t a  huge fan of potatoes, they leave me feeling tired, or a picky tea which is a mixture of cold meats, cheese, beetroot, crackers, pickles..stuff like that, a shepherds pie, pizza, pasta and bolognese sauce…just good old fashioned food. I also love a slice of cheesecake, I also love chocolate peanuts and chocolate buttons, apricots, blueberries..but..in moderation.

 

Knowing that you can have a food, thats its not a sin, its not bad for you, means you are more likely to not binge eat it, because its is plentiful supply, you aren’t denied it, its not going to run out, it will always be there. Its not like Charlie and the Chocolate factory when the chocolate river and the sweets were all such a treat, it seemed they had to to eat it all and extra fast or it would all be taken away from them, so its a knowing that the food you have is plentiful and will always be there. You aren’t going to starve.

I just eat when I feel hungry. I do believe though that many of us truly knows how that feels, to be hungry, the feeling of being lonely, upset, stressed, unworthy, fed up, wanting a cuddle…can all be mistaken for the feelings of being hungry. We can snack in the car on the way home from a bad day at work and eat a bag of sweets before we’ve even left the car park. Empty calories we forget about because we’ve eaten them in a daze and without being conscious of it.

So, I suppose I stop eating at about 8pm, and don’t start until 1pm the next day if I feel like lunch, or 6pm for dinner.Its not an exact science, and its not regimented..sometimes those times change.

Thats a gap of 17 – 22 hours between meals.

The scaremongering stories are that your metabolism will slow down – thats not true, or that you will faint, thats not true, or that your body goes into starvation mode, that also isn’t true. Your body 2- 3 hours after eating,  is in a “fed” state, its still digesting the food you have just eaten, but you could still feel the urge to eat.

This is usually because we’ve been conditioned to feel hungry by the adverts we see, the words we hear, the smells from the supermarket pumping bread and coffee smells..

I’m just eating less.

Its how human used to eat. Sometimes a big kill and lots of meat, sometimes just nuts and berries and fish, sometimes nothing.

However…We are moving less, we don’t need to eat 3 meals a day. We don’t need to snack. We don’t need to graze. We are bombarded more with images of food through marketing of course, reminding us to eat , eat, eat…eating on the train, in the car, as we walk, we just eat mindlessly.

On the days you are doing a whole lot more like hunting tigers and climbing mountains, you may well need more sugar based energy releasing foods.

On days you aren’t, then your body just doesn’t require food as much as you think it does.

Dont diet, still eat the foods you love, but less, its simple really, but as I said in the beginning, its a journey, you will travel, you will stop and get off, you will get back on again, you will discover, you will feel fear, anticipation, wonder and happiness.

Thats the joy of life.

Realisation and acceptance.

Mel Collie

4 weekly woman group from Portreath, Cornwall incorporating exercise, nutrition, self esteem, confidence and acceptance of where you are.

Apply by sending me your name via email to : melcollie@gmail.com and we will send you an application form for when the next group begins. There are only 4 spaces . Let me know if you want to be considered for one of those spaces.

www.melcollie.com

 

 

 

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 | Plantar Fascitis?

Look at it another way – when you have Plantar Fasciitis, you probably are rolling a ball under your foot, stretching it out, trying to get some relief, and thats what I used to tell people to do too…and thats ok, because it just might work for you.

Now though…look at it this way..Plantar Fasciitis is a symptom..do you know why its like that, what the cause is?

Would you rather treat the cause and have it go away rather than just treat the symptom?

 

Your body has a line of connective tissue called Fascia, in this picture its in blue, its not like that in real life though 🙂

Plantar Fascia, Calves, Glutes
Plantar Fascia, Calves, Glutes

Your plantar fascia also connects to the calves and glutes too..wow! your body is so amazing!

So thats why I look to the calves and the glutes..

Heres what I did to a client who volunteered for me to have a look at their Plantar Fasciitis issue

I tested the strength of their calf muscles

Then I tested their gluteal muscle

Turns out the calf was tender in some areas, I released that, got the glutes functioning again to release the pain under the foot.

Of course they have home exercises to do everyday, and come back and see me to retest everything within 7 – 14 days, as I don’t want any of my clients wandering around with pain thats been unresolved

That makes me feel like I’ve not done my job properly

I don’t like that

I am hoping that you wouldn’t like me to be that unprofessional either!

Mel

www.melcollie.com

 

 

Mel Collie | Athletic Movement

Mel Collie | Athletic Movement

First & foremost, athletic movement is about human movement.

How you move.

I’m often saying to clients in my sessions – its not about achieving the end range of the move, its what you use to get there..Im not impressed that you can do 10 reps in side kick kneeling, for example, if your shoulder is hiked up, your hips aren’t level, your bottom knee is wonky and your toes are curled up.

You are compensating to achieve those reps. You are cheating.

Its not about doing loads of sit ups, leg lifts, rotations, side bends, planks, push ups.

Its what you use to get you there

Its what form you have, from beginning to end.

Its what you use to flex and extend.

Its how you move, not how you look that defines an athlete.

Sound movement practice cannot be achieved with limited flexibility, poor stability and mobility.

Limited ankle mobility means a more mobile knee – which creates instability in a hinge joint that wants stability, if its too mobile because the ankles are lacking mobility, the knee will tell you about it.

Instability in the shoulder and /or wrist can lead to pain in the elbow. Too much texting, overworked flexed muscles in the fingers, tight pec minor, weaker rotator cuffs, tighter elevator scapula, weakened rhomboids. Do you know which is which and whats going on in your system?

Your body is sensitive to input.

Tight & weak muscles change the input, the sensory system has to adapt, creating changes in your kinetic chain, all the way up the system.

This creates pain, fatigue, bad form, dysfunction, stress.

Get assessed, then move on and play the game.

 

Mel Collie

Movement & Pattern Detective

http://neurokinetictherapy.com

 

 

Mel Collie | My Abs Failed…

Heres the truth..

My abs failed their tests at the weekends Neurokinetic course

Simple tests on your core muscles, show if they are actually kicking in or some other  tight muscle  is..

And mine were rubbish..

But…so were many others on the course.

Pilates people, Yoga people, Osteopaths, Chiros, Physios – all there for the same reason – to help clients  move freely with less pain. Many of us failed the tests were would be doing on our own clients

Humbling – BUT, awesome too.

Because your body is amazing in finding another way to get things done. Isn’t that great! Its so clever!

I have an ever growing belief that unless you are working with a client 1:1 you are NOT giving them the best investment.

A client gives you an hour of they time and you fail to deliver a result because there were too many other clients in the room too, sharing that hour.

Its a common tale in the fitness industry and one that drives me further to deliver a specific 1:1 service, thats unique, theres nothing else like it out there, which is why I’m scared to take that initial step and say no, I’m not going to offer a Pilates class for 4 people or more, because you just cant be there for everyone in that session. Ive taught a class in a gym for 30 people,and when you do that, and can see unstable hips and shoulders, jutting chins and pronating feet, you get it that a class with less people in is superior! Definitely!

If you are investing in your movement, quality of movement, and want the very best from your body, then 1:1 is the way forward. Why would you want to share your time?

Its up to you…

Mel

melcollie@gmail.com

1:1 sessions are not payable by the hour, but by the result you are looking for, which we will discuss in our initial 15 minute telephone consultation via Skype or FaceTime.

6 sessions , once or twice a week £245

Each session includes:

15 minute neurological warm up – a warm up like no other, one that actually gets the tight muscles released and the sub optimal ones fired up, then you will get 100% from each session.

Balance training to switch on deep core stabilisers

Decompression of tight joints, if they require it – ankles, sacrum, neck for example.

Specific home exercises via video link to do from home, no more than 15 minutes, twice a day.

Follow up emails and video calls in between sessions

All sessions from Llanberis, North Wales.