by Mollie Millington | Jan 15, 2024 | Uncategorized
Today is Blue Monday, which means it is the most depressing day of the year. Christmas is a distant memory and winter has set in on the Northern Hemisphere. You may be wavering on your new year resolutions too. Today doesn’t have to be the day you give up on anything. Whether is was a goal, a dream vacation, a promotion, or a seat on the morning train, you can obtain whatever you are dreaming off (I can coach you on setting SMART goals, just get in touch to arrange). Let’s say you joined a gym last month of this month to ‘get in shape’. That definition can mean a something different to everyone. Whatever it means, I assume you will be planning on going to the gym regularly. So once you are there, how can you make the most of your gym membership to achieve your goals?
After joining a gym, you will probably have an induction of some sort to give you a walk through the facility and potentially some instruction on how to use the equipment. After that, it is up to you. You joined for a reason and now it is time to get your money’s worth (you can read my tips on how to choose a gym here). Ensure you understand exactly what the membership offers and choose a facility that matches your interests. Some gyms have tiered memberships (on-peak vs off-peak, with group exercise classes or without, 24 hours vs 6am to 10pm) and each level will have different features. If you are primarily interested in group exercise classes, verify the timetable matches your availability. Once you join, try everything that is available to you- each piece of equipment, each area, each class- to see what else you can use to reach your goals.
Matt Reynolds, Business and Marketing Development Manager at Redbridge Sports and Leisure, also stresses that members need to establish a routine. ‘Gym users that find a routine in the first 12 weeks are far more likely to stick to their training programme and achieve greater results.’ Reynolds says. ‘Keep initial goals simple and think creatively about how you can increase activity in your daily life too.’ One tip to help ensure you make it a regular part of your day is to stop at the gym either on the way to work or before stopping home in the evening. Most people find it hard to leave the couch once they sit down (myself included), so prevent that from becoming an issue. Keep healthy snacks in your desk to fight off hunger pains that might tempt you to cook dinner first or change into your workout clothes before you leave the office. The good news if that we are only three weeks into the new year so you still have time to tweak your new routine and still stick to it.
Another tip is to keep the mental load low by renting a locker. Life is so much simpler if you can leave toiletries, a towel, and change of clothes at the gym rather than carry all that to and from work. It also allows for spontaneity should you finish a meeting early or pass the gym on the way home from brunch on the weekend. Another option is to leave a few things at work in case you do forget something, such as a sports bra, socks, clean underwear, face wipes, or deodorant. I would suggest protein shakes and granola bars too just in case you need a protein hit after a workout or fuel before you hit the gym.
Don’t forget that what you do outside the gym will affect how successful your membership is too. Beau Scott, of Cardiff Sports Nutrition, recommends feeding your body to compliment the time spent in the gym. He has two tips. First, consume adequate amounts of protein after a session. This will help your muscles repair and reduce the occurrence of DOMS (delayed onset of muscle soreness). Less DOMS gets you back on gym floor sooner, ready for the next training session. Second, Scott says “Carbohydrates are what will give you the energy you need to give 100% during your sessions without worrying about nodding off at your desk. Incorporate carbs, from sources such as sweet potatoes, fruit, pasta and rice, into your meals to keep energy levels up.” I find counting macros (carbs, protein and fat) a good way to ensure I am eating balanced meals and ensuring my body is benefitting too. Balancing macros also means you will feel fuller longer after a meal or a snack. Therefore, don’t avoid carbs or fats because they are ‘bad.’ Do some research (look for science-based evidence from experts) and learn what foods are the nest to provide you will the carbs and fats that you will benefit from. The gym may have a nutritionist or dietician on hand who can help you plan your meals so be sure to ask.
Lastly, find a buddy! I know this is a simple one but the accountability of having to meet someone at the gym makes it much more challenging to skip a session. Arrange to meet a friend, colleague, or neighbor (you can even introduce yourself to someone at the gym) at a specific time/day. It doesn’t mean you have to train together when you do meet (obviously, you can if you want to). The social aspect of spending time with someone can help your wellbeing too. Plenty of my clients come to me to vent as we workout together. I am happy to listen and your gym buddy may be too.
Ultimately, gym memberships will only “work” when you use them. I love the Henry Ford quote “If you always do what you’ve always done, you’ll always get what you’ve always got.” Get yourself to the gym and give it your all if you want to see an improvement. Ask the gym staff for help if you aren’t seeing progress you want. Keep in mind that what you eat/drink outside the gym will affect the final outcome too. Moving your body will keep you young, as well as strengthen your heart (which is a muscle) and lungs. Congratulations for putting your health first.
by Mollie Millington | May 3, 2020 | Uncategorized
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 with me. Please consult your doctor before engaging on any fitness regime. As always, 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).
Warm up-1 minute of squats (sticking bum out and having weight in your heels) then 1 min jumping jacks/star jumps.
1 min- Walking lunges (take a step forward each time you switch legs). Remember to think about sinking the back knee to the ground rather than pushing front knee forward.
1 min- Squat and lift one knee up. Squat again (with two feet on the ground) and lift the other knee at the top. Repeat.
1 min- Push ups/Press ups against a wall or counter, on your knees, or “regular.”
1 min- On your hands and knees, lift the right knee up and out to the side while keeping it at a 90 degree angle. Return to starting position and repeat. I call these the “fire hydrant.”
1 min- As last interval, but with the left knee.
1 min- Push ups/Press ups against a wall or counter, on your knees or “regular.”
1 min- Crunches- try to raise your shoulder blades off the ground. Look up and behind you to avoid straining your neck.
1 min- Supermans- Lay on your stomach with arms extended above your head. Lift opposite arm and opposite leg up off the ground so you feel your lower back working. It doesn’t need to be very high. Lower limbs down to ground and repeat with other arm and leg. More advanced is to lift all four limbs off the ground at once. Remember, it doesn’t need to be high off the ground. Just enough to feel lower back contract.
Still feeling good? Do it again!
by Mollie Millington | Apr 5, 2020 | Uncategorized
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!
by Mollie Millington | Feb 9, 2020 | exercise, quickie, Uncategorized
Welcome back! Hope you enjoy today’s workout. You can use tv commercials as 20-30 second intervals or a kitchen timer. Repeat the list at least three times in a row to build up to 15 minutes. 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).
1 min- Go up and down the stairs. The first time through climb at normal pace as a warm up. The following times you can pick up the pace a bit. **Be careful!
30 sec- Continuous effort of pushing arms out to side in a door frame (try to make a letter T)
30 sec- High knees while running in place
30 sec- Sumo squats. Keep your feet are wider than shoulder-width apart and turned at 45 degree angle. Remember to keep your knees behind your toes.
30 sec- Push/Press ups against wall, counter, or on the ground.
30 sec- Wall sit. Sit with your back against wall and knees at a 90 degree angle. Hold it there. If this is easy, hold it for 1 minute.
30 sec- Calf raise on a low step with ball of foot on edge of step or just standing in place. **Do not fall down the stairs
Repeat and enjoy!
by Mollie Millington | Feb 6, 2020 | class review, Uncategorized, yoga
Instagram has a knack of knowing which adverts will interest me. Most of my feed is about exercise and fitness, as well as dogs. They got their algorithm right when Pawside Yoga popped into my feed. Yoga in a room full of puppies? I was sold, even with a price tag of £30. It would be a birthday treat so I booked it for a few days after my birthday. Get ready for lots of puppies and selfies!
When I arrived 15 minutes before the class was due to start, I was asked to wait outside as the yoga mats and puppies had not yet arrived. Two minutes after the class was supposed to start, the mats arrived and we were allowed in. No names were checked or release forms signed. We started five minutes late and were told the yoga portion of the class was actually only 20 minutes long because in the last puppy yoga class, everyone was screaming and laughing making the class not relaxing for people or dogs. I was immediately disappointed as I was planning on the yoga class being part of my marathon training recovery day. Pawside Yoga said they “decided it’s best to not have them around from the beginning as they get tired quickly and need rest, also it could potentially be a serious hazard for puppies if they got squashed by anyone during the session or a customer to slip on any accidents from the puppies, it would have also disrupted the class if we were cleaning accidents up.”
The yoga was very basic, making the class suitable for all levels. A few downward dogs, child poses, and low lunges were followed by a happy baby and savasana. The instructor kept things light, making little jokes as music played in the background but the studio lights were left on. She made a couple jokes about people not knowing left and right however, she did not mirror her movements to the class (use left arm when she tells class to use right). As a group ex instructor, I know this can confuse people.
While we lay in savasana, the seven puppies were brought into the studio, allowing us 20 minutes to coo over them. The Pawside Yoga team of five kept an eye on the pups and were quick to pick up any ‘accidents’ and replace used puppy pads asap. We were not given any instructions on how to/not to handle the dogs, which I thought was a bit strange. Most people were fairly passive and let the dogs come within arm’s reach before scooping them up. There wasn’t any water out for the puppies either and some were panting by the end of the 20 minutes. When I asked Pawside Yoga about this, they said “there is always water available for the puppies too as they can get hot running around. The owner is always on site and makes sure the puppies are safe and well cared for.” I was in a far corner so may have missed the water bowl if it was near the studio door.
The provided yoga mats were inexpensive but once the puppies entered, I found out why. They pee and poo wherever they want! The puppies loved playing with the strange puppies that appeared in the mirrors; chewing on socks, straps, and plants; fighting over toys; posing for selfies. The puppies did lots of exploring and everyone was able to fawn over whichever was was nearby at the time. I did ask Pawside Yoga which regulations they need to follow to ensure care of the animals but they did not address this in their email reply. They did clarify that they only work with licenced breeders.
As attendees for the next class started to queue outside about 10 minutes before their class, we were told we needed to pack up. The puppies were wrangled and placed into a temporary pen for a break from people. They were still fairly playful with each other but I imagine they soon fell asleep from all of the excitement.
Pawside Yoga asked for my feedback the following day via Instagram and were open to what I had to say. I tend to take things literally and was disappointed that there wasn’t 45 minutes of yoga. Also, the location was near Clapham Junction, which meant it took me 80 minutes to get home, compounded my disappointment. Perhaps if it was more central, I wouldn’t have minded so much. Pawside Yoga is working with additional studios in London soon, such as Frame, so keep an eye out for a session near you.
Studies have shown that petting a dog can reduce blood pressure and owning a dog can have other benefits (increased physical fitness and overall general satisfaction. It isn’t possible for everyone, especially those who live in a city or work full-time. If you want to attend puppy yoga, be open to the fact that yoga might not be the primary focus. If you want to spend more time with dogs, please consider volunteering for the Cinnamon Trust, who arrange dog walkers for elder or disabled people.
Everyone in the class was smiling ear to ear when playing with the puppies and left with a spring in their step. Let me know if you decide to go and what you think.
by Mollie Millington | Jan 13, 2020 | Uncategorized
I can’t believe January is half over. Sorry I have been absent from the blog. As you know, training for Tokyo Marathon started in November and continued over Christmas. Peak week (my longest run of 20 miles) is still a few weeks out so Sunday mornings are meant for running until further notice. All this running is quite taxing on me, as you can imagine. In 2019, I didn’t train for a single marathon. I forgot how challenging it is! It is definitely a team effort, especially this month as the runs are getting longer. In order to cope, I have been relying on James more to help me with chores (such as putting away the Christmas decorations) and cooking. It has been a big help (thank you, James!).
The other two areas I have been focusing on is training Skipper and sleeping. While we were initially excited about having a younger dog who would be up for exploring the outdoors, she is proving to be very independent and challenging. We have competed some training classes and are using books to help us develop her recall skills (coming when called). As she is a husky-mix, we probably will never be able to let her off-lead. She is a great running partner and getting me going on shorter runs. Yesterday, at our training lesson was the worst she has ever been with me. I have bruises on my hand from her biting my jacket and arm. We are nearly at out wits end but I want to keep trying with her. Unless she continues to bite me. (It is usually when she is over-stimulated and unable to do what she wants, which is why we need to keep training her!)
Sleeping. So glorious. I can never get enough. This year, I am aiming to get into my bed by 9pm and then lights out by 9:30pm. I am hoping the additional sleep will help me be less hungry during the daytime and also reduce my stress level and therefore abdominal fat. Working with a nutritionist, I am monitoring my calories and macros to help me re-learn about much I should be eating versus giving in to my cravings. At night, I am now listening to Slimpods from Thinking Slimmer (gifted) is part of my bedtime routine. I have been enjoying them for a while on my commute, but now I have upgraded to their Gold Program. There are daily videos, four different Slimpods to go through over the twelve weeks and lots of community support on Facebook. You can even get a free 10 day trial by signing up here.
How are your intentions for 2020 shaping up?
Earlier this year, I stated on Instagram that I was going for quarterly goals over new year resolutions (see above). For now, I am focusing on sleep, marathon training (which incorporates physiotherapy, strength sessions and track), and sticking to my nutrition plan. Slowly it is coming together, but it isn’t leaving me with much left to give- physically or mentally. It is a temporary thing until after peak week. I have a ton of blog posts floating around in my head, as well as some old ones that didn’t transfer over to the new site I will update. Please bear with me as I get going again. There is lots going over on my Instagram, so please follow me there if you haven’t yet.
If you know someone going through marathon training, give them a little extra love as their miles ramp up. They will appreciate it!
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