https://www.meliusperformance.com/blog-2 daily 0.75 2024-06-11 https://www.meliusperformance.com/blog-2/blog-post-title-one-r5fgk monthly 0.5 2020-08-25 https://www.meliusperformance.com/blog-2/blog-post-title-two-sjpkx monthly 0.5 2020-05-20 https://www.meliusperformance.com/blog-2/blog-post-title-three-l2fkb monthly 0.5 2020-05-20 https://www.meliusperformance.com/blog-2/blog-post-title-four-ptzrl monthly 0.5 2020-05-20 https://www.meliusperformance.com/articles daily 0.75 2024-10-15 https://www.meliusperformance.com/articles/performance-and-recovery-in-the-luteal-phase monthly 0.5 2024-10-15 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/e6da61b7-043a-4a3b-b312-a455f3cfc710/Untitled+design+%2814%29.png Articles - Maximising Performance and Recovery in the High-Hormone Phase of the Menstrual Cycle - One of the most significant effects of the luteal phase is its impact on hydration. The rise in oestrogen and progesterone alters the body’s fluid balance by decreasing plasma volume. This in turn can lead to decreased feelings of thirst, which means many women unknowingly become dehydrated during this phase. This hormonal shift can also increase the likelihood of hyponatremia (low sodium levels in the blood), making hydration more critical than ever. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/36a18638-0eac-4851-9cab-a4796a9f02f9/david-clode-Yg_sNKOiXvY-unsplash.jpg Articles - Maximising Performance and Recovery in the High-Hormone Phase of the Menstrual Cycle - The high-hormone phase can also contribute to increased fatigue, making it harder to recover from intense workouts. This is where good-quality sleep and proper rest come into play. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/cd37ea2c-6a5f-4ec6-8c78-ff276ea5fda9/RECOVERY+%283%29.png Articles - Maximising Performance and Recovery in the High-Hormone Phase of the Menstrual Cycle - A simple and effective way to ensure you're adequately hydrated is by monitoring the colour of your urine. Light yellow urine typically indicates good hydration, while darker shades suggest you may be dehydrated. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/c0cb4a39-0202-4937-a5a3-ffd48ccc1231/RECOVERY.png Articles - Maximising Performance and Recovery in the High-Hormone Phase of the Menstrual Cycle - Make it stand out The luteal phase of the menstrual cycle, commonly referred to as the high-hormone phase, presents unique challenges when it comes to maintaining energy levels and optimising athletic performance. Elevated levels of oestrogen and progesterone, while essential for reproductive health, can influence how the body processes fluids, handles fatigue and manages recovery. Here are some key tips and insights for women looking to thrive during this phase, without sacrificing their fitness goals. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/6ccedc4e-9b19-4064-a77d-e68b0eaa6979/RECOVERY+%281%29.png Articles - Maximising Performance and Recovery in the High-Hormone Phase of the Menstrual Cycle - Post-exercise recovery is particularly important during the high-hormone phase. Progesterone can increase body temperature, which may disrupt sleep patterns. Women tend to shunt blood away from their muscles after exercise, which can hinder nutrient delivery and waste removal in the recovery process. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/63ddd76c-a3fb-40e7-be7b-ba09201e4f4a/RECOVERY+%282%29.png Articles - Maximising Performance and Recovery in the High-Hormone Phase of the Menstrual Cycle - Prehydration is particularly useful before a big event or strenuous training session. This can be achieved by consuming sodium-rich fluids, which help the body retain water. https://www.meliusperformance.com/articles/beginners-guide-to-resistance-training monthly 0.5 2024-09-02 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/c970e31e-fa76-4c96-9b4e-54740402dd20/unsplash-image-Oo-rHghLNhA.jpg Articles - A Beginner’s Guide to Resistance Training - Resistance training can feel really daunting at first, but it’s one of the most effective ways to build strength, improve overall fitness and support long-term health. If you’re new to it, here’s a simple guide to get you started. https://www.meliusperformance.com/articles/well-being-at-work monthly 0.5 2024-09-02 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/ba1b3b3a-bdea-4a67-8ff8-e082c06f361b/nate-johnston-2gBpsNuHcyA-unsplash.jpg Articles - Added Value : Well-Being Programmes in the Workplace - Imagine working for a company that not only values your professional contributions but also genuinely cares about your health and happiness. That’s the promise of a well-being programme designed with you in mind. These programmes go beyond just offering benefits; they aim to make your work life more fulfilling, reduce stress, and support your overall well-being. Here’s what you can expect from a well-being programme that’s all about taking care of you personally. https://www.meliusperformance.com/articles/recovery-hydration monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/203f7998-5149-4b55-a197-c223b05542f0/Water+Refill.png Articles - The Big Rocks of Recovery - Part 2: Hydration - In this article, we’ll explore the importance of proper hydration and share some practical tips to ensure you’re getting enough water. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/e6da61b7-043a-4a3b-b312-a455f3cfc710/Untitled+design+%2814%29.png Articles - The Big Rocks of Recovery - Part 2: Hydration - While the classic advice is to drink eight glasses of water a day, your needs may vary based on your activity level, climate and individual physiology. https://www.meliusperformance.com/articles/action-before-motivation monthly 0.5 2024-08-30 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/1724752467325-8PNJT7CT1LYJGBWYS7P8/unsplash-image-NqOInJ-ttqM.jpg Articles - Action Before Motivation - Only action gets us where we really want, or need, to be. https://www.meliusperformance.com/articles/braced-core monthly 0.5 2024-08-26 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/c448af40-5498-418d-a38c-7ddcaba5348a/Untitled+design+%2811%29.png Articles - What Does “Brace Your Core” Even Mean? - Make it stand out The left transverse abdominis (front and rear view). Certain abdominal and back muscles have been hidden in order to fully show the TA. https://www.meliusperformance.com/articles/sustaining-a-new-activity monthly 0.5 2024-08-27 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/be8fc09c-c497-40da-87a1-a6ca6613b833/unsplash-image-ljoCgjs63SM.jpg Articles - How to Make a New Activity a Sustainable Part of Your Life - Embarking on a new activity can be an exciting way to break out of a stale routine, improve your health, or simply find joy in something new. But before you dive in headfirst, here are some key points to consider so that your new activity becomes a sustainable and enjoyable part of your life. https://www.meliusperformance.com/articles/is-your-lower-back-really-the-problem monthly 0.5 2024-07-18 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/487573b9-b98d-4128-aaba-451c0bdfa0e7/zack-dutra-PUJXwrNX1kc-unsplash.jpg Articles - Is Your Lower Back Really the Problem? - Imagine a flowing river. If a dam were to be installed at a certain point, changes in the nature of the river would occur both upstream and downstream. https://www.meliusperformance.com/articles/understanding-the-autonomic-nervous-system monthly 0.5 2024-08-27 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/beb50e0b-3d2f-4a4e-84b3-a09ca2adde2e/Untitled+design+%289%29.png Articles - Understanding the Autonomic Nervous System - The Autonomic Nervous System (ANS) is a part of the peripheral nervous system (PNS) and includes the sympathetic and parasympathetic nervous systems. The sympathetic nervous system is often referred to as the "fight or flight" system. The parasympathetic nervous system, on the other hand, is typically known as the "rest and digest" system. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/b86e6efa-eb07-4967-b58e-f59d28cb02f9/Untitled+design+%2810%29.png Articles - Understanding the Autonomic Nervous System - These two systems within the ANS operate automatically and without conscious effort in order to control the functions of internal organs and glands. This helps the body maintain homeostasis, which is a stable internal environment despite changes in external conditions. As such, it’s very important to make sure you’re getting appropriate exposure to both sympathetic and parasympathetic activity. https://www.meliusperformance.com/articles/bodyweight-training monthly 0.5 2024-07-05 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/7daa83b6-7c30-45ff-bb77-fc8641bec65d/Mountain+Climbers.jpg Articles - Bodyweight Training Bodyweight training is more than simply convenient, though. The very nature of using your own body as resistance while moving through different positions and planes of movement means that you are constantly working on improving your balance, coordination and global movement quality. https://www.meliusperformance.com/articles/what-is-diet-culture monthly 0.5 2024-06-29 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/1719645311288-JLU5XMPQFJASYHVGBD7O/image-asset.jpeg Articles - ‘Diet Culture’ - The Dangers of Diet Culture By glorifying certain body types and stigmatising others, diet culture creates huge pressure and expectation which can lead to negative self-image, disordered eating and a perpetual cycle of dieting and guilt. Restrictive diets can lead to nutrient deficiencies, impaired metabolism and a negative relationship with food. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/1718178130007-27UB4927JGA64MBJSWMT/alex-haney-CAhjZmVk5H4-unsplash+%281%29.jpg Articles - ‘Diet Culture’ - To protect our physical and mental well-being it's essential to nurture our awareness of what, how and why we eat, and to recognise signs of diet culture when they appear. At Melius we seek a balanced and nourishing approach to nutrition, so we’re very conscious of helping people increase their awareness of the perils of things like ‘diet culture’. https://www.meliusperformance.com/articles/the-big-rocks-of-recovery-part-1-sleep monthly 0.5 2024-06-24 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/c37c318f-63b1-489d-91b8-63826599f3c1/david-clode-Yg_sNKOiXvY-unsplash.jpg Articles - The Big Rocks of Recovery - Part 1: Sleep - In this article we’ll look at the importance of adequate sleep and some practical tips for getting more of it. https://www.meliusperformance.com/articles/functional-training monthly 0.5 2024-06-17 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/cc122ceb-be8a-4a78-b3c5-5b4034f6119b/dan-gold-N7RiDzfF2iw-unsplash.jpg Articles - Functional Movement - A car is functional if it gets you from A to B. The rest (paint job, sound system, comfortable seats) are merely details. However, the car stereo and seats can be functional in their own right, and the trip from A to B is more enjoyable. That’s function within function. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/6a7177eb-d264-45d7-816e-0b326deaaddc/ives-ives-eEjJphHZgAA-unsplash.jpg Articles - Functional Movement https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/49ab8eca-1bbb-4e73-8bc2-6021044a3848/ginny-rose-stewart-UxkcSzRWM2s-unsplash.jpg Articles - Functional Movement - ‘Functional movement’ is, really, intentional movement that is in sync with your context and capabilities. https://www.meliusperformance.com/articles/gakncxogsgoptnma1wpjzi02r3wnem monthly 0.5 2024-06-12 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/5e9c5ad2-41ff-41f4-aec8-b757f2aeb6f1/jeremy-bishop-EwKXn5CapA4-unsplash.jpg Articles - The Steps That Really Count - Think of your progress towards a goal as though you were growing a tree. You start by planting a seed, making sure that you’ve chosen an area with rich soil to nourish it. This is like setting up your own environment for success. You care for that seed daily with simple actions like making sure it gets enough water. Initially you won’t see any external progress, but underground the seed is starting to branch out and grow roots. The more time these roots have to take hold, the stronger and more resilient the tree will be. Over time the tree grows, but you don’t really notice the change from day to day. It’s only when you look back at photos of when you first planted it, or one day realise that it’s now taller than you are, that you can really appreciate the progress. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/4f47b238-bd5e-4b6a-b480-065604a4894f/christopher-sardegna-iRyGmA_no2Q-unsplash.jpg Articles - The Steps That Really Count - We’ve spoken about taking figurative steps towards your goal, so let’s use literal steps as an example of what we mean. You’ve probably heard at one point or another that 10,000 steps is a good daily target. For some people it certainly might be, but what if you’re currently only getting 3,000 steps a day due to a sedentary job, injury or other reasons? 3,000 to 10,000 is a mighty big change. But what about 3,000 to 4,000? That’s probably an additional 10 minutes of walking. For someone not currently doing any walking at all, 10 minutes is probably feasible and won’t feel too much like work. Over time those 10 minutes might stretch out to 20, or 30 or more, if and when other changes come into play, like picking up a sport with friends once a week. Now we’re up to 6,000 steps a day, achieved in a way that didn’t feel like a complete upheaval of your lifestyle and habits. https://www.meliusperformance.com/articles/wmu8fvbdq8srfpt7z6krzid2ws08qp monthly 0.5 2024-06-12 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/d7c5b278-ca74-46bd-b645-3442b5307c20/Crossroads.jpg Articles - Optimising Your Environment - The great thing is that we have the power to make modifications to one or more of these components in order to structure the environment to our advantage. When you’ve decided that it’s time to make a change, no matter how big or small it may be, it’s important to begin from a supportive foundation. This increases your chances of building changes that are long-lasting, and starts with a simple two-part framework. https://www.meliusperformance.com/articles/blog-post-title-one-h9wwx-54xsz monthly 0.5 2024-06-12 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/dbdffd3f-01dd-4a2b-826b-f1ed24e24768/brooke-lark-jUPOXXRNdcA-unsplash.jpg Articles - Mindful Eating (Part 1) - The last point in particular refers to ‘mindful eating’. Mindful eating means being aware of the difference between eating when you’re hungry, and eating for other reasons. Once you can improve your awareness around the what, when and why of certain eating behaviours, you’ll be able to reduce the likelihood of ‘emotional eating’ while building a healthier relationship with food. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/92f08306-c521-418e-b538-4af3ac9c289e/oladimeji-ajegbile-URkqBy5EuPg-unsplash.jpg Articles - Mindful Eating (Part 1) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.meliusperformance.com/articles/blog-post-title-one-h9wwx monthly 0.5 2024-06-11 https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/41a47af7-901c-424c-9fd2-24eb07c17c1b/thomas-le-pRJhn4MbsMM-unsplash.jpg Articles - A Holistic Approach to Your Well-Being Increased physical activity and / or an active support network often means people end up following better eating habits as well, because they want to reinforce the positive changes they’re making in other aspects of their lives. This might show up in your preparation of the shopping list before heading to the supermarket, meaning you’re restructuring your home environment to support your goals. https://images.squarespace-cdn.com/content/v1/654cbb44eb4be9329f824031/8a522745-5d32-4ea6-80fb-a219a72a9522/yasin-hosgor-7oHu7joUoUo-unsplash.jpg Articles - A Holistic Approach to Your Well-Being - Picture anything with four wheels; your car, a skateboard, the quad bike on the family farm…. If one rear wheel starts spinning, there might not be much forward progress but there’s still a little bit of momentum that helps to get the other rear wheel turning. Then the front wheels can join in, and progress becomes smooth. 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