Hi there,

It seems like I’m on the right track. We are moving up to hip alignment for your super neutral posture, and even though I have come to realize that most people don’t care about their basic posture, I am sure that I have something that will interest everyone.

Right…so everyone wants to have J-lo butt or Asha abs?! I am sure you would secretly agree with me on this!

If I told you that with the correct pelvic alignment you could have a hot butt and strong good looking abs would you be interested?

Even if you exercise and work really  hard to get a great butt, if you don’t have good pelvic alignment you will either  1- get injured when you are doing heavy glute bridges, hip thrusts, crunches….etc  1- you will actually make your posture worse while performing them.

The correct alignment on our pelvis has a big impact in obtaining strong abs and glutes. And no-one can dispute this.

So before I go to hip anatomy, I want you to watch the video and keep watching it until it becomes an easy routine for yourself.

As I said it before, we need to build a house with strong foundations, and before moving on to resistance training we first need to get those hips strong, flexible and aligned.

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What is misaligned pelvis?

To understand this, we need a basic background in anatomy.  In its simplest form the pelvis is comprised of the sacrum, ilium, ischium and pubis( the three bones are fused and commonly known as the “hip bone”) The major muscle that act around the pelvis are the glutes( maximus, medius and minimus) hip flexors(iliacus and psoas) priformis, hamstring and low back muscles (including quadrates lumborum)

The sacrum and illium form the sacroiliac joint. If this joint get stuck or misaligned, it will not be able to move its normal pattern. This will create pull on the muscles that act around it. Some muscles will compensate by becoming overactive.  For example the piriformis will start to contract or be overworked trying to help the joint. This will be felt as a pain in the hip or butt.  Any of the muscles that attached through the pelvis can be affected:

-The hamstrings may become chronically tight

-The adductors may get strained

-The hip flexors may become chronically tight

-The low back may become tight and sore.

The problem will also continue down the biomechanical chain: if the gluteus medius can’t function properly because the pelvis is misaligned, it will not be able to stabilize the hip. When heel strike occurs, the knee will now rotate excessively because the hip is unstable-leading to medial pain.

It is incredible what a dynamic biomechanical machine our bodies are. With every step we pace, our bodies go through a series of coordinated movements- the foot pants, the muscle in the foot and lower leg help stabilize contact with the ground, the muscles in the thigh help stabilize the knee joint, the muscles in the butt help stabilize the hip, the discs in the spine help absorb shock transmitted from the ground- you get the idea?

Teachers and researchers alike recognize pelvic  alignment as the cornerstone of overall skeletal alignment. 

Our mission to have a happier healthier and super life , we have to follow those great people.

Until the next time,

SUPERTRAIN

Since my old PT said that I can not be ready to a competition for this summer I have had to find someone else who can believe with me that we can make it happen. His name is Fakhri Mubarek he is IFBB pro and I am very lucky to have a PT like him. I am learning from the best for sure. Since I have worked with him (3 weeks) my body started have the WOW factor. I workout nearly every single day and and night. As you see in the picture I still got a long way to go. It's tough but I definitely want to go on a competition in 2012 and became a champion! Even thought I am rushing and pushing my body harder, I enjoy every second of it! It's a great feeling to have a goal and a death line , you are on the road! With this in the mind, you are ready to rock! Like how I said before "shoot for the moon even if you miss it you will land amongst to stars." there is no limit to what we can achieve if we are willing to take the first step.

Keep supertraining!!!

HERE IS MY THREE MOST IMPORTANT KITCHEN HELPERS

Egg whites!  We don't have enough protein in our diet. Protein is the building block for our muscles. No Protein No Tone!!!

Alternative cooking spray 0% fat. Use this for fat free meals

No more pasta and rice! Here is the bad boy carb that will do the trick for you.

IF THERE IS A WILL, THERE IS A WAY

SUPERTRAIN FOR LIFE!!!

Hi guys, hope you are well and 2012 going super for everyone so far. Here is a quick vidoe of my first attemp of standing on stability ball. It's a real fun.. To be able to achive things makes me happy and proud. Hope so far you have practiced standing correctly on the flat surface so that you can move forward and give it a try my balance ball standing too, very soon. But I do recommend not do to this on your own. There are a lot of stages to be able to stand correctly and one of the main thing is your core strength. I will carry on sharing my knowledge with you so stay tunned if you are interested in having a super core and balance in your life journey. Enjoy the video.

I will be back soon until then breath correctly stand Super!

 Dear All, like everyone I have decided going on holiday too because it's christmas time!!!! Before that I wanted to give you a christmas present.  Please watch  it carefully, practice and feel the power! I am sure that you will have a better posture in seconds. Enjoy the feeling!

I am getting ready to perform Zumba classes in Brockley and Greenwich with my Zumba partner Fatma. She is an amazing dancer and teacher, fully of energy, you will love her!  I also will be opening superfitbodycamps 4 week body challenges around the area. Very SOON I will be revealing  everything on my blog so watch it out.

Enjoy your holidays and make sure keep active on those high calorie days(go for a walk, play nintendo wii, restle with kids....etc) Make sure drink alot of water with your alcohol intake. Most importantly, remember to breath, sit, stand, walk and stretch super !!!

I wish you a SUPER CHRISTMAS AND NEW YEAR!!

Can't wait to see you success,

Melek Abay

Dear all, before we go up along the body I am going to share a secret of a happy, healthy and sexy foot! I am sure that using your foot wisely will change your life completely. Therefore,  this week you will learn how to take care of them by using your hands. You can do this at work or after work when you are watching TV:) All you need to get a comfortable place to sit, take your shoes and socks off and start massaging them the way I have demostrated  in the video . I hope so far you know where you are at with my blog! You have learned how to breath correctly by listening and counting your breath. You have learned how to use your feet to stand up correctly. You learned how to walk properly! And now you are about to learn how to take good care of your foot by handling them gently. Trust me you will feel like a bird! Do them every night after work for a happy, healthy and super life.

Please go to my youtubechannel

Supertrain!!!

YES!! I have finally decided to join one of those figure competitions that probably will change all my world. The desicion wasn't easy. I wanted to do someting but didn't know what. What would be the best option?I needed a challenge, a goal! Super goal!! So I can push it harder because I know where I am going, I got the plan!  I am not specilised in hypertrophy training yet that's why I decided to work with the best to be able to learn from the best and carry on teaching others. Her name is Kimberley Anne Jones she is a British Legend, She is a CHAMPION!  I have to mention that she is a great supporter too! Everyone needs a PT :) Like my friend,  I have never received any support and I decided that I don't need either but still feeling like looked after and cared by someone is priceless:)

I will try my best on my journey and will keep you update with workouts and diet plans. If you are interested in hypertrophy training or thinking to join a competition, my super competition diary would be beneficial for you. I will learn as I go and become one of the best! I now have seven months to go and it's very exciting time. Life is all about taking risks and going after for challenges. If you don't try, you will never know what you would achieve.

Here is my photo taken on 29th december. I had a good go for my new exercise routine and diet regime last week and I know that each week will get better and better!

I WILL SUPERTRAIN!

Your super feet! Such an amazing, yet comlicated part of the body. You might think " what is she on about; I want ro run 10k, squat 70kg or want to have a six pack abs!" Yes, I hear some of you, but without a proper ground work, this will be an unrealistic goal. I have mentioned from the first article, we can't build a house on sand so we start from our feet, our body's foundation, and our first connection to Earth!

I am sure, until now most of you haven't even thought about our feet ones! Your feet are the way that you hold on to the earth; they are our roots to the Earth. A solid connection with Earth helps to keep us grounded which helps to balance the whole body. Just as foundation of a building must be level and stable to support to structure above, the feet must be balanced and sturdy to support the legs, spine, arms and head. If your base is tilted or collapsed, a reflection of this will appear up through the body as misalignment. And you know from the "posture article" misalignment will result with postural problems and of course end up with pain!

Holistically, the first chakra represents our grounding and connection with the Earth. The feet and legs play a vital role in balancing first chakra because first chakra nadis flow from the tailbone down the legs into the feet. Misalignment on your feet will affect our connection with the Earth and this will result with reduced energy. You will feel your thight and clenched foot and your whole body will mirror this tension. When your feet are tired, our whole body is tired. When our feet are out of alignment, our whole body is out of alignment. The alignment  of our feet and the distribution of weight through them will affect the position, function and flow of energy through our knees, hips, back and shoulders. Also please make a note that sign of diabetes, arthritis, circulatory, and neurological diseases often appears first in the feet.

How must I stand on my feet?

We have four corners on the feet and each corners created equal. The mount underneath of your large toe, inside of the heal. mount underneath of your small toe and outside of the heal. Your weight should be evenly distribute between them. Sitting or standing, place your feet down to the ground and begin foundation of good breath. Hold your hand on the heart centre. Bring your awareness down to your feet to those four corners that I have mentioned. Press your feet down as if you are extending down to the Earth. Rise up through the spine and breath steadly & evenly. You can even count your breath, in order to bring your mind fully present into this time of space. Feel the connection with your whole body mind and heart. This is called Super Connection! If you have managed to feel the energy supply from the Earth, you made the next round. Well done!

You didn't know all these or you knew but neglegted and abused by wearing uncomfortable or improperly fitted shoes and rarely walking bare foot. Walking bare foot utilises the foot muscles, which strengthens them as well as help recreate ad maintain healthy arches. It also allows the feet to be free, spread and get fresh air. That's why at home I walk bare foot. This is not only keep my feet happy and healthy, I keep my house clean and healthy too.

Yes, foot is one of the most complicated part of the body. And we can't just write a post about it. In my next post I will continue giving the information about most common foot problems which we should be aware of for a proper posture and a little anatomy that you got the knowledge for a super feet.

Until then watch the video, practice and feel the power immediately! You can do them anywhere and everywhere. Even on a bus stop, on tube at office...etc. As long as you love your feet there is no limit to it! Don't worry about what others think, just share your knowledge with them I am sure they will appreciate, if they have the sense.

Here is your first practice for super connected feet!

Remember to remember not to take your feet for granted!

Supertrain!!!

YES! Feet are sexy!  I am so glad I start my blog from feet because think about it,  if you didn't have balance to be able to stand or walk  properly you wouldn't you look healthy& sexy? No! you wouldn't so keep reading the little story at the bottom and try to absorb that feet are super sexy! :) Now let's learn how to walk the walk!

Do we really know how to walk?

As we know connection starts the way you walk through the world! When you walk there should almost be a rolling movement from the heal along the side to the front of the foot. As you roll the weight forward you became aware that your arch stays lifted. When you walk, if big toe touching the ground, change the order that they touch last. It will take sometime to train feet but it will worth it.

Most people flap their feet down and almost grab the floor with their toes one time to push up for the next step.There are a lot of them out there, looking like spending their life in the gym, have a look at their feet how they walk and stand,they have a foot problems too. Even though they might compensating it with big  and strong chest or back ,still have a weak core because they don't use their feet super! Yes my dears, be mindful and try not to push up with your toes, because you may just be collapsing your arches. So learn to wake up and activate your feet. Your feet are not just take you to place to place, start at the heal, finish with the big toe. This is a vital too, creating or restoring balance, improving core stability, creating grace, strenght and alignment in your posture and building ever improving connection to the Earth!

Foot problems

There are endless foot problems like canyons, bunions, flat feet, pronation, arch problems...I don't know which problem you have but , if I try to explain all these, it would take my years :) If you know that you have got a pain on your feet and your ankles not inline with your heal,  I suggest you see someone. Or please don't hesitate contacting me any time. Don't forget, you are number one! You should look after yourself and start from your feet.

Some easy care for happy feet

• Stay hydrated; drink plenty of water
• Give yourself a daily foot massage working through any knots or tension hel in the feet.
• Applying lotion or oil to your feet to keep the skin moist and subtle.
• Watch the video I have posted and do it anywhere and everwhere, stay connected.

 Foot anatomy

Little anatomy don't hurt anyone! People study their 5 years just to master feet! Each foot contains 26 bones, 33 muscles, 31 joint and over 100 ligaments. The heel is composes of the calcaneus and talus which articlate with the tibia and fibula to form ankle joint. The midfoot is composed of five tarsal bones, each uniquely shaped and fit together to create the instep. The forefoot is formed by metatarsals and phalanges creating the toes.

Structural alignment of bones, ligaments, tendons in the foot results in three arches. The arches are crucial in giving the foot stability, absorbing shock, distributing the weight of the body and adapting the shape of the sole of the foot to the surfaces it encounters while walking. Make sure you keep your arches happy by walking super!

Here is the video shows how to walk correctly!

Click here to download:

Walking_it_Super!.wlmp (15 KB)

 Until the next time Supertrain!

Hi everyone! Supertrain is back and ready to carry on sharing the knowledge you need for a Super Life. To read, watch my videos and practice are optional. You either accept the fact and do something about it or not do anything and carry on the life you were having before. There is a saying " if you say you can or If you say you can't, you are right! Let's hope that in your life journey I'd be helpful towards reaching your goals. Your success is my pride!

For the guys who are new on Supertrain, I recommend reading my two articles( breathing, posture) that I had wrote before because they are all connected. Actually I was going to write about most common posture problems and solutions for them but as a person who lives in details I have decided to give you a mini lessons about what is really a correct posture and how we get there ! Each week you get a new instructions! Remember to practice it and come back for more for a Super Neutral Spine.

I am ot going to give you anatomy and psychology lessons in here. But everyone of us has to know a little about our body.  So that you will have the reason for a start or carry on practicing.

SUPER NEUTRAL SPINE

Our spine( vertebral column) together with sternum and ribs, form the skeleton of the trunk. The spine is a curved column of vertebral bodies that act as a support for half the body weight of the body, with the other half supported by the muscles. The flexibility of the spine allows the body to rotate, flex forward, flex laterally amd extend, to lesser extent.when viewed from the side healthy spine exhibits fourr curves. The curves of the spine works to increase stability, whilst helping to maintain balance in the upright position, absorb shock and help protect the vertebral column from fracture. When all the curves are balance(as you see on the picture) your ears, shoulders and hips should be in a straight line. In this position weight distributes through your spine. As you see keeping our spine healthy is a very important factor!  Any misalignment can lead to increased stress on soft tissues (ligaments, discs, muscles), biomechanical compensation, adaptive shortening, weakness and instability, immobility, and muscle and joint tension, any of which can cause muscle imbalance.  And muscle imbalance leads to poor posture!!!

So what is the next step to get it all right? Here is your first lesson!

 Right, I hope you feel the vibe and going to remember to remember and stand Super!!! There is nothing enlightment about shrinking!

Until the next time SUPERTRAIN!