by Mollie Millington | Mar 29, 2020 | exercise, quickie
Today’s workout is all about the fabulous number 30. Try to complete the 30 repetitions of each exercise without a break, but listen to your body too. Record how long it takes you to do one round and then challenge a friend to up the ante!
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. Incorrect form will not allow the exercise to be effective. Breath on the excursion (i.e., 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.
Warm up- 1 min jumping rope (You can pretend to jump rope if one isn’t handy. Get those feet off the ground!)
and 1 min speed bag (Pretend you are repeatedly hitting a speed bag with alternating hands and bouncing back and forth on feet)
30 reps- Squats with the objective of going low by getting your thighs parallel to the ground
30 reps- Jumping jacks/star jumps
30 reps- Push/press ups (can be “regular,” on knees, or against the wall)
30 reps of the following exercises on each leg, starting with the right leg then the left.- I call this the “fire hydrant set.” Get on your hands and knees. #1 Lift the right knee up and out to the side with the knee at a 90 degree angle. Return to the ground. Repeat 30 reps on the same side. #2 Elevate right knee behind you so thigh is in line with the back. Foot should be flexed. Raise foot by pushing heel up to the ceiling, repeating 30 times. #3 Still with the right leg, extend leg straight behind you and then bring knee into to chest.
30 reps- Abdominal crunches. You choose the style. Be sure to look up and behind you to avoid pulling with the neck.
30 reps- Reverse crunches. Lying on the back, lift your hips up off the ground using your abdominal muscles. Don’t rely on momentum for this one.
30 sec- Side plank. Keep your tummy tight!
30 sec- Side plank on the other side. Tummy tight!
You have now completed 300 repetitions/seconds. Well done! Do it again.
by Mollie Millington | Mar 23, 2020 | self care
You may not know that not only am I a personal trainer, I am also a health coach and have a certificate in mindfulness. This allows me to take a holistic approach when coaching clients so we can work on all aspects of happiness, not just fitness. Working at home and/or being in isolation will be new to many people, so I wanted to share my top tips on how to stay sane when isolating. We don’t know how long this is going to last. I encourage you to put good habits in place from the start and make the most of the time. If you are anything like me, I have often said “I wish I had more time to do this or do that.” Now you do. Carpe diem.
- Keep a schedule- This is probably the most important tip I can offer. For me, keeping a schedule ensures I don’t spend all morning in bed and all afternoon on the couch. If I plan to workout at a certain time, check in with family at another, go for a walk after lunch and then clean out my closet in the evening, I will feel like I have accomplished something each day. The schedule doesn’t need to be the same every day. Keep meal times and bedtime as close to your life before isolation as you can as your body is already in a routine.
- Move a little each day- Following your local government’s advice, think about how you can keep your body fit and strong. If possible, go for a walk in the sunshine. Go up and down your stairs for 10 minutes a day (build up to 10 minutes if you need to). Wash your hands if the stairs are communal. March in place during the TV commercials. I read that one man ran a marathon on his balcony during isolation. No need to go to that extreme. Just keep your mobility up. My Quickie Workouts are mix and match or you can visit my YouTube channel for a few workout videos.
- Keep up with good hygiene- While it could be very tempting to wear the same pair of comfy pants all week and not wash your hair, it is important to wash regularly to stay healthy. In addition, actions such as shaving, styling your hair, or wearing a nice top might give you a little morale boost.
- Limit TV time- TV is a way to relax for many people in the evenings after work. It can also suck your entire day away if you let it. My suggestion would be to limit TV time to two hours maximum a day. Use the rest of the day to complete the things you don’t usually have time for (perhaps from this list?). 🙂
- Revisit a favorite hobby- Sewing is something I enjoy doing as a creative outlet but I don’t usually have the time or space. In America, I would probably have a spare table in the basement where I could leave my sewing machine out and work on a project for a week or more at a time. Here in the UK, I need to clear off the kitchen table, dig out the sewing supplies from the cupboard under the stairs, pin my quilts on the floor and then put it all away when I am done. I am hoping during this isolation period to finish a baby quilt for my friend who’s daughter is now three. You might not be in to sewing, but perhaps you played an instrument, enjoyed photography, liked to knit, or enjoying baking. Why not start it up again?
- Do your taxes- I assume tax deadlines will be extended in many places. Freelancers in the UK have from May to January to file taxes. I suggest processing them now to (hopefully) get a much needed refund.
- Complete DIY- Start redecorating the spare bedroom or replace the carpet in the bedroom. You could even just replace the photos you have around the house to many things a bit more cheery. Organizing digital photos is another good use of time.
- Take an online course- It has taken me two and half years to finish the #gifted Future Fit Training nutrition diploma. Normally, I am too busy to make the course a priority (I was doing ok in the beginning but I fell out of routine over the holidays). I am please to say I have been burning through my last module and should finish by April. There are so many online courses out there. You could learn more about something you have always been curious about or study for a new career. My 30 Days to Happy online course starts 1 April and would be an excellent way to learn tools to stay health and happy for many years to come. Register by Friday 27 March to join in!
- Learn a language- There are many (free) apps out there to help you learn a new language. Why not download one in preparation for your next holiday (which hopefully won’t be too long away).
- Download Kindle app and read the classics- Any book published more than 100 years ago has lost its copyright and is available for free. You don’t need a Kindle to download these free books. Just download the Kindle app and get reading. I pay £7.99/month for Kindle Unlimited and can even get magazines for free. My book is also available in the Kindle store for £1.99 or free with Kindle Unlimited. Or a paper copy can be posted to you too.*
Click on my Amazon store* to find some ideas for products that can help with the above. If you have any other suggestions to share with my readers about how not to go crazy with cabin fever, please leave a comment below. We are in this together!
*This post contains affiliate links. They cost the buyer nothing additional and help support the running of this site.
by Mollie Millington | Mar 22, 2020 | exercise, quickie
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.
Warm up- Side squats facing the same way. 30 steps left and then 30 steps to the right. Repeat 3x. Stay low with bum sticking out.
1 min-Stationary squat with a leg lift (alternating legs). Only raise your leg as high up that is in a comfortable range of motion for you. Keep your posture tall and torso upright. You can hold on to the back of a chair for balance if you need to.
30 sec- Calf raise (preferably on low step).
1 min- Holding medium weights (or a soup can or filled water bottle) keep elbows next to your side (but don’t dig elbows in). Keep palms facing away from body. Keep wrists locked. Exhale as you bring your hands up towards your body. Inhale as you straighten your arms. Use only your muscle to flex and extend the elbow. Keep upper body still to avoid using momentum to assist you with the lift.
1 min- Keeping the weights in your hands, perform a lateral raise. Holding weights by your sides with the palms facing the body. Raise arms out to side to make your body shaped like a letter ‘T.’ Be sure to only lift arms to shoulder height. Raising your arms higher puts you at risk for damaging your shoulders.
30 sec- Calf raise (preferably on low step). Hold weights for extra resistance.
1 min- Overhead press. Squat with feet shoulder-width apart. Sit back with weight in heels. Have weights held at shoulder height with palms facing away from you. As you stand up from the squat, exhale and straighten your arms above your head.
30 sec- Run in place with high knees.
30 sec- Speed skater jump. You do not need to hold a weight.
1 min- Prisoner squats (similar to overhead press without weights). Squat down and explode out of the squat into a jump straight up in the air. For extra difficulty raise hands up in the air as you jump.
1 min- Leg lifts. Only lower legs as low as you can without your lower back coming off the ground.
1 min- Crab walk.
1 min- Bear walk. If you are more advanced, you can walk without lowering knees to ground. Good form is very important so make sure you have the basics down first. Video progressing to more challenging versions.
Repeat the workout if you can or mix and match with the others. Good luck!
by Mollie Millington | Mar 18, 2020 | happiness, health, holistic
NEW START DATE OF 15 APRIL 2020. Sign up today.
Sadly, many people around the world will soon find themselves at home self-isolating, if they are not already. Many of the people I have talked to are concerned they will get bored and have ‘nothing to do.’ I am on the other side of the coin and looking forward to catching up on a few outstanding projects (my nutrition course, a baby quilt for a friend’s kid who is now 3, cooking from scratch). What better time than to offer my 30 Days to Happy online program?
Everyone deserves to be happy. As the Happiness Personal Trainer and a qualified health coach, I have the tools to guide you through small changes that can add up to make a big difference in your daily life. Why not join me for a unique online training program that I developed to cultivate happiness through fitness, food, feelings and fun? I will be there to hold your hand, cheer you on, and guide you through some of your roadblocks as we work together over 30 days.
’30 Days To Happy’ is conducted online, meaning anyone in the world can join as long as they have access to the internet. Held over email and Facebook, we will touch upon attributes of fitness, food, fun and feelings, learning healthy ways to incorporate each into our daily lives by gently stepping in and out of our comfort zones. Feel connected to others in this time of uncertainty.
For only £59, you’ll get a introductory webinar to learn more about the program and meet others in the group; a weekly challenge video and worksheet to complete; personalized coaching via the Nudge app on your Smartphone, and community support in a private Facebook group. We will wrap it up with another video call to see what each participant learned through the course. Overall, it only takes a few minutes a day to complete the weekly challenge.
Testimonials from my pilot session:
“I really enjoyed working with Mollie on the 30 days to happy programme, I learned a lot about my habits and had fun trying new things.” -Julie
“Mollie’s 30 Days to Happy is like a gentle nudge from a friend. She provides really great prompts to dig a bit deeper and really think about your day-to-day mood. It challenges you to find happiness is all aspects of life and see how it all relates. I liked meeting new people through the program too and hope to continue using her tips throughout the year!” -Eileen
Are you in?
The program runs 15 April – 14 May 2020, costing just £59. The strategies you will learn will last a lifetime, so invest in yourself and sign up today. Registration closes 14 April 2020. Sign up via the button below. There won’t be a limit to registrations this time around as I want anyone who needs a personal connection to the outside world to join. I would like to give NHS workers complimentary registration. If this is you, please email me mollie@ptmollie.com. Please help spread the word to friends and family.
by Mollie Millington | Mar 15, 2020 | exercise, quickie
If you have a jump rope handy, you can use it in the workout. You can also pretend to jump rope by jumping up and down and circling your wrists. A kitchen timer or app will be handy 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.
Warm up- Jump rope for 2 minutes (you can skip or hop with both feet off the ground).
1 min- Reverse lunge by stepping back with alternating left and right foot. Think about dropping the back knee to the ground.
1 min- Jumping jacks/star jumps
1 min- Wall sit – Sit with back against wall and knees at 90 degrees. If this is easy, hold a weight in your hand.
Shake your legs out to get rid of the lactic acid. Good job!
30 sec- Plank on forearms with bum in alignment with head. Keep abs tight!
1 min- Hip raise lying on your back- Lift your hips up in the air so there is a straight line from the shoulders to the knees. Drop hips ~3 inches and squeeze bum to bring hips back up.
1 min- Superman by flipping over onto your tummy. With arms extended above your head, gently lift opposite arm and opposite leg ~2 inches off the floor. If you are more athletic, raise all 4 limbs up. For this you only need to feel your lower back working a bit to be effective. If you feel sharp pain, stop.
30 sec- Kneel on a towel or the carpet. Raise your bum so it is just off of your feet. Do small hip circles to the left. Try to stay just above your heels. The pain means it is working! Focus on breathing.
30 sec- Hip circles to the right. Keep breathing.
Shake out those legs!
1 min- Jump over the rope. Lay it straight on the ground and stand so your feet are parallel to the rope. Hop side to side over the rope.
30 sec- Step on the rope with the rope hand so that your elbows are at 90 degrees and your forearms are parallel to the ground. Try to pull the rope up for 30 seconds (the rope will not allow you to do this but should make your biceps contract for the duration).
20 reps- Shoulder dislocations- Either fold the rope in half or hold each end, depending on how long your arms are. Imagine the rope is a stick (or you can use one) and try to keep your arms straight as you lift your arms over your head and behind you. You do NOT need to go as fast at the guy in the video goes!
30 sec- Step on the rope again, but this time lift your arms out to the side (similar to a lateral raise). Keep arms straight and try to ‘lift’ for the time to keep shoulders and back tense for the duration.
Give the routine another go if you can!
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