Quickie Workout #12

Quickie Workout #12

You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.  Remember to go for QUALITY over quantity. 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).

Please consult your doctor before engaging on any fitness regime.

Perform each of the following exercises for one minute.

  • Jumping jacks/Star jumps
  • Squats
  • “Around the world” lunges- R front lunge, L front lunge, L side squat, L reverse lunge, R reverse lunge, R side squat
  • Prisoner squats- squat with an explosive jump
  • Push/press ups- against the wall or counter if you are a beginner or on your knees or floor if more advanced
  • Jump rope- you can pretend to skip if you don’t have a rope
  • Plank
  • Push/press ups- against the wall or counter if you are a beginner or on your knees or floor if more advanced
  • Crab tricep dips
  • Right foot forward lunge with arms raised out in front to chest height when back knee drops down
  • Left foot forward lunge with arms raised out to the side to shoulder height when back knee drops down

Go through it once and see how you feel. If you are feeling good and have the time, go through it again! Make the time.

How to set up home a gym

How to set up home a gym

The new normal is staying at home.  While my first three weeks of lockdown wasn’t very active, I am now feeling ready to start working out properly again.  Running a mile a day has been a good stress reliever, I know that if I don’t start strength training again, my running will suffer.  I worked hard with a personal trainer in December and January to strengthen my glutes and hamstrings.  My physiotherapy was also a priority.  But none of this has happened as of late.

Lockdown in the UK has been extended for another three weeks, so I think it is time for me to develop a routine again.  (Plus, my 30 Days to Happy program has given me a little bit of a kick in the bum).  If you are also ready to start exercising at home, here are my tips on how to workout at home.

Setting up a space

Living in the UK, our flat is pretty small.  You don’t need a lot of space though to have a workout area.  The space just needs to have enough room to move, both left, right, front, back, and overhead. Also, check to make sure there are not any low hanging lights overhead. Think outside the box and move furniture around if you can. You can also have different areas in the house that work for different movements, such as squats in your office, lunges in your kitchen, and yoga on your patio. Order equipment that is easy to store- such as exercise bands, jump rope, and a yoga strap.  Have a look in my Self-Isolation store* for other items that might be useful for your fitness journey.

Safety

Most importantly during this time, you are feeling ill, do not exercise. Also, be sure that the space you are exercising in is safe- there is nothing on the ground to trip over and that you have enough room to move for the exercises required. Keep water nearby and hydrate often (so many of us are drinking alcohol these days, water will help no matter what!). Finally, go for quality over quantity when performing repetitions.  Good form is very important to ensure you will not become injured and works the targeted muscle group most effectively. Online classes will never be as good as having an instructor there to correct your form so do pay particular attention to their instructions. If a certain move causes you pain, or you are not confident on how to do it, YouTube has a lot of demonstration videos that are helpful.  Or get in touch with me and we can have a video call to address.

Goal setting

I am a firm believe in SMART goal setting and my ethos is to do what is fun. Why not combine the two to make keeping a training schedule something you look forward to rather than avoid?  Set your fitness goals for what you enjoy. For example, if you hate running, don’t set a goal to run every day.  Explore different ways to move if you haven’t found something you love yet.  There are many free fitness classes available online, and therefore an opportunity to try a new type of exercise class nearly every day. In these uncertain times, I would also recommend having a self-care goal- such as meditating 5 min a day or unplugging for an hour every afternoon. Finally, allow some wiggle room in your goals. Rather than have a goal to do something every day of the week, set your target to five times per week to allow for off days.

The above tips will help you find space in your home and your day to move a bit more.  Physical activity will help relieve stress and maintain good immunity.  Remember that the exercises don’t have to be high impact, just something you enjoy.

*affiliation link that costs you nothing additional but helps fund the running of this site.

My dog ate my mojo

My dog ate my mojo

When I first heard that lockdown (as we call “shelter in place” in the UK) was a possibility. I was so excited about all the stuff I would be able to do.  I was going to write hundreds of blog posts, workout every day, do amazing meal prep, clean the house top to bottom, finish a baby quilt for a friend’s kid who is now three, and start/finish my book about climbing Kilimanjaro.  Many of my colleagues were worried about being bored, while I was excited to finally finish all the projects I had started over the years.

And then we got a puppy.  We haven’t talked much about our previous dog, which we no longer have.  It was hard decision to  make not to keep her.  Sadly, she was unpredictably aggressive (no matter how much we worked with trainers and the charity we adopted her from).  I didn’t think we could get another dog anytime soon after that.  However, when we saw all of our upcoming trips being cancelled for months on end, we figured now was the best time to get a puppy.  To be clear, normally I am in favor adopting older dogs, who are already house trained, their personality is established, and they are a bit more chilled out.  Our experience with our previous dog really upset us quite a bit and we wanted to train a dog to be used to us, up for the pub, and used to riding on the Tube.

Enter Maple (aka moaning_maple on Instagram).  She is a Staffie-Mastiff mix and now 11 weeks old.  It is estimated she will be 20-25kg when adult-sized but who knows!  We love her floppy ears, big paws, and her vocal yawns.  We are not keen on the fact that she wakes up three times in the night and takes a lot of coaxing on our laps to fall back asleep.  We think we have a system now of setting an alarm and waking her up first, as she then tends to go back to bed right away.  I bet the upstairs neighbors appreciate this too!

During the day, she is awake for one to two hours and then naps for the same amount of time, on and off all day.  I work from home for a week and then go into work, while my husband is working from home full-time.  We are therefore working in shifts to entertain her and work while she is sleeping.  The lack of sleep is really playing havoc on me though.  I find it hard to concentrate when she is awake as she still has accidents in the house and in her crate (yes, her crate is just bigger than her).  When she is sleeping, I am just about able to get into a rhythm when she wakes up and needs me again.  Sometime I am so tired, I nap when she naps.  Yes, it is really like having a baby (so I am told).

Yesterday, we sat down to address the next phase of her training.  As you can imagine, it has been difficult to socialize her during lockdown.  We were ‘walking’ her in a rucksack once a day but there were not too many people or cars out.  I have taken her into the shops a few times too.  She has had her vaccinations now and is able to go on a 10 minute walk.  We sometimes carry her to the local park so that she can meet other dogs. Otherwise, we walk her around the block so she can see people, cars, bicycles, and more.

Our biggest priority now is that she learns her name and sleeps through the night.  I hope that by sleeping through the night, my energy, and mojo to do more, will return.  Having a dog will take up a lot of the time I would use to exercise, craft, or study.  She loves us very much and loves to cuddle, which was a treat when she weighed 3kg but also a habit we are trying to break (a 25kg lap dog might not be everyone’s idea of a good time).  Once she has stopped growing, I hope she will enjoy being my running buddy.

To rediscover my motivation and get back on the fitness track (and not on the over-eating-and-drinking-alcohol train I have been on), I am starting my ’30 Days to Happy’ program tomorrow (Wednesday 15 April). Many of my friends have shared with me how tired they have felt during lockdown.  How they can’t stop eating and drinking throughout the day when stuck inside.  How they feel anxious about the state of the world under the cloud of this pandemic.  ’30 Days to Happy’ is a safe place to feel uncomfortable, to grow a little outside your comfort zone by exploring ways to find joy through fitness, food, fun, and self-care. Activities will only take 5-10 minutes per day.  For those missing structure or being able to plan out their time, this program offers you both, as well as a small distraction from what is going on outside your front door.  The accountability of sharing your weekly achievements will help you complete the worksheets, challenges, and workouts we have planned over the course of the 30 days.  And, of course, we will cheer each other on in our private Facebook group.  A month might seen like a long time to work together but the tools I will teach you will last a lifetime.

In support of all of the healthcare professionals out there, I am offering this program for free to NHS workers (doctors, nurses, patient porters, receptionists, anyone working in a hospital, etc outside the UK).  Email mollie@ptmollie.com with NHS in subject to reserve your spot.  Or to register now (you need to sign up today as we start tomorrow), click here.

There is a good chance Maple will make a few appearances on the program, if you need an additional reason to join.  Although she has taken my mojo, I know my ’30 Days to Happy’ participants will help my mojo return again.  Whatever has taken your mojo away, let me try to help bring it back with ’30 Days to Happy.’

Quickie Workout #11

Quickie Workout #11

You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.

Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. Breath on the excursion (IE, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine. Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

2 min- Walking up and down stairs (or you can walk/run outside or in place if stairs are not available)

1 min- Wall sit

1 min- Walking lunges bringing back knee down almost to the ground

1 min- Prisoner squats (squats with a jump)

1 min- Push/press ups either against a wall or counter, on your knees or ‘regular’

1 min- Reverse curls (an ab exercise)-  lay on back and lifting hips up in the air when feet are brought towards head.

30 sec- Side plank on right side

30 sec- Side plant on left side

1 min- Push hands against door frame on each side trying to create a letter T/push door frame open. Count to 10 then rest for 5 and repeat until minute is up.

Repeat this workout if you are feeling good, or add another quickie onto it!

Quickie Workout #10

Quickie Workout #10

Bit of a different format for this week’s quickie.  You can use a kitchen timer to keep track of your intervals. I suggest counting your reps out loud to help ensure you are breathing and so you don’t loose count.  If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.

Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. Breath on the excursion (IE, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.

20 jumping jacks/star jumps

1-2 minutes brisk walk/jog/run – An alternative would be walking or running in place if you cannot go outside.

30 jumping jacks/star jumps

1-2 minutes brisk walk/jog/run

40 jumping jacks/star jumps

1-2 minutes brisk walk/jog/run

10 push/press ups

30 squats – Remember to stick your bum out, keep your chest high, and keep your weight in your heels.

12 push/press ups

35 squats

14 push/press ups

40 squats

30 sec plank – Tummy tight! Breathe!

10 Supermans – Lie on your tummy with arms extended above head. If you have a bad or weak back, lift opposite arm and leg. If you feel comfortable with the exercise, you can lift all 4 limbs off the ground. You don’t need to lift them very high, just enough to feel your lower back muscles working.  Remember to breathe.

35 sec plank

12 Supermans

40 sec plank

14 Supermans

Feel like you can keep going? Then do it!