by Mollie Millington | Jul 27, 2020 | running
Why, hello there! Sorry July has been so quiet here on the blog. I am no longer working from home, so am loosing about two hours a day with commuting. It is nice to be reunited with my colleagues, but the early starts, additional time on the bike, and having to think all day are quite tiring. And of course, Maple still likes waking up at 4:30am, about 45 minutes before my alarm goes off. We are working it all out though with the solution usually being an afternoon nap.
We were away for two weekends- one in Bristol to visit in-laws and another in Suffolk for a Field Studies Council (FSC) hostel stay^. It was nice to spend time outdoors with Maple and James, plus we had some time on the water with my SUP board too. Although it is stressful to pack everything up and travel, both trips were quite relaxing. I even got nine hours of sleep in Suffolk (but that was because we left Maple at home with a friend). If you follow me on Strava, you can see a few of the walking routes we took and what waters we paddled down.
Last week, I started week one of a 16 week marathon training plan for Athens marathon*. So much can change between now and then, in terms of travel, quarantine practices, and pandemic infection rates. I need a race in the diary to get me off the couch and it is working! Last week was four runs, two physio sessions, a swim, and bike commutes. It is hard to balance the training, sleep and a limit of 24 hours in a day but I have decided to take the Tube a few days a week to keep my energy levels in check and rest from my training plan. The build up is slow and after one week, I am so happy to say that so far, my ankles and feet are feeling good. This is due to the advice and training program that the team at Function360 have given me this year to strengthen and stabilise my body (#gifted sessions. Get 15% off their services using code F360MM15). I just need to develop discipline to keep with it.
I have a few posts coming up for you soon:
- big announcement on Friday (come back to see)
- a reviews of a Covid-19 home antibody test
- new runner, Matt, tells his story for a big running challenge he did
- Suffolk weekend away with FSC
Thanks for your patience as I catch up with things. You can always follow me on Instagram to keep track of what I am up to in real time. If there is anything in particular you would like to know (training tips, recipes, travel stories), leave a comment below and I will schedule it in. Have a great week!
^Complimentary stay gifted by Field Studies Council. Blog post review coming soon.
*Entry to Athens Marathon was gifted by organisers. Thank you!
by Mollie Millington | Jul 26, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime.
Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up– Skip rope for 1 minute, skip across a field and back for 1 minute, skip rope for 1 minute
30 sec– Lay down on your right side so bottom arm is extended and head is down on the arm. Lift the top (left) leg up as far as it will comfortably go (up to 90 degrees). Keep leg straight.
30 sec– Bend left leg so left foot is on ground in front of right knee. Lift right leg up as far as is comfortable to you. Keep leg straight.
30 sec each– Repeat two previous exercises but on other side.
1 min– Forearm plank
30 sec– Push/press ups in a “normal” positions on your toes (not on your knees if possible. At least give it a try!)
1 min– Standing squats (try to get low, stick out bum and keep your weight in your heels)
1 min– Prisoner squats (keep hands on head to engage abs though this exercise)
1 min– Calf raises, preferably on a low-step to allow for a large range of motion. Hold on to the railing!
1 min– Bicep curls (you can use books, cans of soup, water bottles, etc if you don’t have weights)
1 min– Lateral raise by raising arms to side to form a “T” shape with your arms at shoulder height.
Amazing job! Can you do it again?
by Mollie Millington | Jul 19, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime.
Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up– Walk up and down stairs for 3 minutes
1 min– Around the world lunges (Right forward lunge, left forward lunge, left side squat, left back lunge, right back lunge, right side squat, Repeat)
1 min– Jumping jacks/star jumps
1 min– Squats (aim to get thighs parallel to the ground)
1 min– Jumping jacks/star jumps
30 sec– Stand in a door way and press arms out to side against door frame
1 min– Skip across the lawn, down the hall, or with a rope
30 sec– Stand in a door way and press arms out to side against door frame
1 min– Run in place with high knees
1 min– Tricep dips with a sturdy chair, stool, or step
1 min– Crab walk across the lawn or down the hall.
Nice work! Remember to hydrate after the workout.
by Mollie Millington | Jul 12, 2020 | exercise, fitness, outdoors
This workout is best to do outdoors as you will need room to run and a park bench. Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. As always, please consult your doctor before engaging on any fitness regime.
Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up – Walk 1 min, jog 1 min, sprint 1 min, skip 1 min
Walking lunge- 1 min
Sprint- 30 sec
Alternating side squats- 1 min
Sprint- 30 sec
10 burpees
Sprint- 30 sec
Jumping jacks/ star jumps- 1 min
Sprint- 30 sec
Jog- 1 min
Tricep dips on park bench- 30 sec
Forearm plank- 1 min
Pilates boat pose– Hold for1 min
Toe touches– 1 min
Enjoy the sunshine!
by Mollie Millington | Jul 5, 2020 | exercise, quickie
The workout below lists the total number of reps you need to do for each exercise. You can mix and match the exercise and order based on how you feel. Having a piece of paper handy to write down your reps per movement may help you keep track. If you want to combine exercises (such as squat, then overhead press) feel free. Just be sure to listen to your body. Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.
Please consult your doctor before engaging on any fitness regime.
Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
100 jumping jacks/star jumps ** start with this exercise as a warm up please **
100 push ups/press ups
100 crunches
100 toe touches (the ab exercise)
100 walking lunges
100 squats
100 calf raises (on a low step if possible)
100 box jumps (or step ups as a lower impact option)
100 overhead presses (you can use weights, bottles of water, cans of soup, etc)
50 frontal raises with arms (you can use weights, bottles of water, cans of soup, etc)
50 lateral raises with arms (you can use weights, bottles of water, cans of soup, etc)
= 1000 total reps
Terrific job!
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