by Mollie Millington | Apr 18, 2021 | exercise, quickie
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- ~3 min jog/run until you start to sweat a little
1 min each leg- 1 legged squat (sit back as if you have twisted your ankle and are sitting into a seat)
1 min- Push/press ups against wall or sturdy counter top
1 min- Stand in door frame and push hands out to side trying to make a letter T
1 min- Prisoner squats- stand with fingertips on ears. Squat down and jump up as high as you can, keeping hands on ears.
1 min- Triceps dips on sturdy (non-rolling!) chair or bench. To make more challenging, extend one leg for each dip. Alternate legs. Only use arms to push yourself up and down.
1 min- Pretend to hit speed bag just above your head while hopping back and forth on both feet. Get that heart rate up!
1 min each leg- Golf ball swings – Stand on 2 feet. Try to touch floor or pick up a ball by standing on one foot and bringing other leg up behind you. (Imagine you are picking a golf ball out of a hole)
1 min- Lateral raise- bring arms up to shoulder height then return to sides. To make more challenging, hold a tin of soup or a bottle of water in each hand.
by Mollie Millington | Apr 5, 2021 | product review, water sports
Even though I miss the four proper seasons I grew up with, the lack of snow in London means you can still play outside in the winter. Whether it is running, cycling, swimming, or paddleboarding, if you can brave the wet and cold, you can get outside. The pandemic put a wrench in things this winter, but lockdown regulations are finally lifting. Open water swimming is allowed, we can meet in groups of six for a run or cycle, and we can go a little bit farther from home now (but not too far).
Winter water sports are a bit more complicated because you want to stay warm (and dry) as much as possible. This means you need to pack a few extra bits to make it more enjoyable. Here are a few things I have found to be very useful to help me stay warm (and happy). Let me know in the comment below if you would add anything.
During
Lifestraw GO water bottle* (freshwater only) – Even though it it cold and you might not be sweating, you need to stay hydrated. The Lifestraw filters will remove up to 99% of the nasties in the water. You don’t need to carry extra water with you. It is only able to work with fresh water though, not salt.
Swimming booties and gloves (optional) – My feet and hands always get cold. Walking into the water to mount my board and small splashes will keep getting my feet wet, so I recommend wearing neoprene boots or socks. I used my open water swimming socks, however these are not durable enough for rough terrain. Your hands might also get wet, so neoprene gloves might be important. If you wear gloves, make sure you have a grip texture on them so keep your hands on the paddle.
Neoprene clothes – What you wear on the board will depend on the weather, if you tend to feel hot or cold, if you think you will fall in the water, how long will you be paddling for, etc. I like the Mountain Warehouse women’s full wetsuit*. The knees are reinforced and there is a small pocket for key. The pattern is a contour design with different thickness fabrics on different parts of the body.
Some people prefer to wear neoprene trousers instead and a warm top with a breathable waterproof jacket. It might be trial and error the first few times you go out in colder weather. If you don’t wear a wetsuit, go for layers to help regulate your body temperatures.
Waterproof bag – The Aquapac Debbie waterproof bag* is perfect for a wallet, keys, and anything else you want to keep dry. You can wear it around your waist or as a crossbody bag. I fell in the water wearing it once and can assure you that everything stayed dry. You just need to ensure you close it properly. It is also great at keeping items sand-free.
Warm hat (optional) – Much like the clothes you are wearing, a warm hat might help you stay warm or make you overheat.
After
Changing robe – I am so lucky that James surprised me a Red Paddle changing robe for my birthday in February. For those not in the know, it is a large fleece lined jacket that you can change under. Not only will it keep you warm on land, but it will also give a warm and discreet place to change out of wet clothes.
Towel – You never know when/if you will fall in, so keep a towel on hand. At least you can dry off your feet or board with it.
Dry clothes to change in – Again, you never know what will happen, to you or someone you have met on the water. Keep a dry set of clothes handy. Hyperthermia is no joke.
Reusable coffee cup and flask of hot drink (optional) – Something to warm you up right away might be a big comfort when you get back to shore.
Hot water bottle (optional) – This might not be necessary if you don’t feel the cold much or if the sun is shining. Depending on how long your journey is to get home or if you have a car, you might find the water bottle too heavy to carry around.
This list might not have missed a few things depending on where you live. I encourage you to do more research and ask your local SUP club. Go Paddling is a wonderful resource for those in UK. Learn new skills by taking a paddling course through Paddles Up Training. Don’t let the weather keep you stuck at home. Preparation is key. Aim to keep warm and dry as best as you can.
Share your winter SUP essentials in the comments below!
Items marked with a * were graciously given me to review. All opinions are honest and my own.
by Mollie Millington | Mar 26, 2021 | life update
Hello there strangers. I can’t believe the first quarter of 2021 is nearly over. While time during lockdown seems to go slow, these last few months have flown by. Sorry I haven’t been around much. Hopefully, you have been keeping an eye on me over on Instagram and Facebook, which means you have seen that I am aiming to run 20 miles per week towards a Phoenix Running virtual ultra. I have to run 862 miles and so far I have completed 237. The race is Antarctica themed, so I have set myself a goal of finishing the miles by the end of 2021, or if I am sick or injured by the time I leave for my Antarctica cruise in February 2022.
I am getting ahead of myself. Let me give you a brief update month by month of 2021 so far.
January
At my day job, Covid has severely affecting staffing levels. We are lucky enough to be tested weekly but it also means there is a greater chance you will have someone test positive. We were hoping January would offer a reprieve but we were still haunted by high number of cases on the team. For me, it meant working more to cover people and falling behind on admin duties. Covid cannot be helped and we had been navigating this since the summer of 2020. Like many other people, we were hopeful for an end. But we didn’t have much luck.
My virtual training group (VTG) started in January and the group did amazing hitting their goals! We finished at the start of March and the participants requested for the program to run again asap. I am currently putting everything into place. We start again on Monday 6 April. Register here for early bird pricing offer of 63% off through the end of March.
I am proud to say I stuck to my goal of not eating cookie dough or drinking Jack Daniels from 4-31 January. I also hit my running goals of 18 miles/week in January and 20 miles/week for most of February. Sadly, I totally dropped the ball on my physio therapy twice a week goal. Which is ridiculous because all I want to do it run pain-free and faster. You’d think logic would be a good motivator!
My year began with a successful pitch to Stylist magazine Stronger Women online platform. I was commissioned to write an article about the Run Grateful movement and how women find gratitude helps them with their training and in daily life. It was wonderful to hear so many powerful stories. As soon as I hear the article is live, I will let you know.
Also starting in January, I became the (volunteer) president of my professional association. This is really what has taken my time away from blogging. There is so much I want to accomplish for my industry and not enough time in the day. January and February were spent frantically putting together the final pieces of a three day online workshop that my association co-hosted. I had never attended the workshop before, so didn’t know what to expect. My co-organizers were based in California which made check-ins a bit tough. All sides learned a lot but the event (which happened in the last week of February) was very well received, which was a relief.
Finally, I feel very fortunate to have received my Covid vaccination through my employer. They started a vaccine clinic and had spare doses available. I received my second dose two days ago and am looking forward to applying for a vaccine passport if it every becomes a thing in the UK.
Oh, and Maple turned one.
February
As I mentioned, much of the month was coaching my VTG and planning the conference (on top of work and running goals). Because I like to over-commit (it is a lifelong theme), I had also agreed to write a book chapter and perform a systematic review as extra curricular activities to work. I am passionate about the subject but found much of my spare time outside of work was spent on the conference (even my annual leave days). These, sadly, were pushed to the side.
It feels a bit weird to say I turned 42 in February. I keep forgetting how old I am! I don’t ‘feel’ 40 and I hope I don’t look it either. I neve wear make up or style my hair, so maybe I do! Only essential stores (those that sell groceries) were open in the UK so James cooked eggplant parmesan on my request as all restaurants were also shut. Our birthday tradition is that he takes me to the theatre for my birthday but again, none were open. We ended up doing on online Thai cooking class later in the week instead, which was very hard to keep up with, but the end result was delicious!
March
One year since the UK went into lockdown. One year since we adopted Maple. One year since we travelled abroad. I haven’t had my haircut since 20 October 2020 (my next appointment is 5 May 2021). We haven’t been to the pub or out to eat since mid-December. I feel very fortunate that England had a united approach on regulations and appreciate it is easier to do when the country is about the size of Michigan. Seeing how the United States has responded to Covid has been frustrating. I need to remember that everyone is doing the best they can. Please stay safe people.
I welcomed a third personal training client this month who came to me from Duty to Care. This amazing charity offers free wellbeing support to anyone who works for the NHS. Now that we are one year into Covid, more and more people are registering for their services. I don’t know how NHS staff have remained resilient for so long. Please consider making a donation if you can.
Earlier this month, I auditioned for an indoor cycling company that offers online classes. Spinning will always be my first love. It is how I survived the stress of grad school and how I got started in the fitness industry. Due to the pandemic, I haven’t taught indoor cycling in a year and I miss it so much. Nothing makes me happier that moving to fun music. Stay tuned to find out if my application is successful. 🙂
This month, I also ran a virtual half marathon in the hopes of winning free entry to Tokyo Marathon in 2023. It is the longest distance I have done in one go so far this year and it was tough. I was hoping that my weekly miles would mean I would see a performance improvement. But sadly, this isn’t the case yet. My nutrition I am booked to go in October this year, but it looks like there are still too many variables in terms of the pandemic to allow for international travel. Decisions will need to be made closer to the time. Postponing to 2023 isn’t ideal either but I will hopefully be in Antarctica in 2022. #firstworldproblems, I know.
Another volunteer role I have taken on is the Runsome Running Mayor of Wanstead Flats. The Running Mayors Network is an initiative to champion the role of running in our cities & places. Running Mayors inspire more people to run local, everyday journeys. This is running as a form of active travel, as an alternative to jumping in the car, as well as for leisure and sport. I have lots of ideas for this and three boroughs to work with. There are 60 of us all together and everyone is passionate about this project. We have one year to get it all done and I know the results will be huge.
To end March, I have had the last week and a bit off to prevent loosing any annual leave. We put Maple in the kennel for a few days while we sanded and painted the main hallway. It was getting pretty dirty as it the hallway you have to travel in to get anywhere in the flat (this includes dogs, bikes, garden waste, and rubbish all passing through). It looks awesome but was a lot of work. I tend to like everything to be perfect and that is hard to achieve when the walls are not flat, or at 90 degrees to each other and the skirting board is also wonky. We did the best we could. The paint is meant to be easy to clean and we hope that is the case.
I still have a few more days off. The plan is hiring a virtual assistant to help update the blog a bit. I am also working on a few new blog posts about running shoes, merino wool, lockdown dates nights, and stress incontinence. What a sexy mix, eh?
Please leave a comment below and let me know how 2021 has been for you so far.
by Mollie Millington | Feb 28, 2021 | exercise, quickie
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- 1 min squats, 1 min jog, 1 min squats
1 min- Mountain climbers
1 min- Plank on elbows or palms
1 min- Push/press ups
1 min- Reverse curls- lift hips off ground
1 min- Scissor kicks- flutter legs 90 degrees while keeping arms in the air
1 min- Back hyperextensions on the ground
1 min- Plank
1 min- Mountain climbers
1 min- Crap tricep dips
1 min- Boat pose
by Mollie Millington | Feb 21, 2021 | exercise, quickie
To get fitter, you don’t need a gym membership or fancy equipment. Many exercises can be performed using your own body weight and things lying around the house (you won’t look at tins of soup or bottles of squash the same again). This is the premise of my quickie workouts. They are accessible for everyone to try at home.
Like all workouts, it is important to warm the body up at the start with some light cardiovascular exercise (not stretches without any other movement first). This helps prevent injury to your muscles and joints. A good warm up will leave you with a nice glow, indicating you are ready to get to work.
Here is the 56th quickie workout on my site. There are many more to come! It should take about 15 minutes. If you finish the list and feel ready for more, start back at the beginning or find another one from the site to complete. Don’t forget, my website offers a new quickie workout every Sunday, which can be used to mix-and-match for longer sessions. If you haven’t been active in a while, start with the basics such as the movements described below. Soon you will be ready for new challenges!
Note how the routine alternates muscle groups but keeps you active. Do the best you can for each minute. If you aren’t sure what the exercise is, look for a workout video. Please remember to check with your doctor before engaging on any fitness scheme.
Warm up– 1 minute walking in place; 20 star jumps; 2 minutes of step ups (you can change your lead foot if you want half way through)
1 min– press ups
1 min– squats
1 min– plank
1 min– tricep dips
1 min– right foot forward lunge with a lateral raise
1 min- lunge foot forward lunge with frontal raise
1 min– step ups
1 min– overhead press with tins of soup
1 min– wall sit
1 min– Supermans
by Mollie Millington | Feb 14, 2021 | exercise, quickie
Something different this week. You will need an exercise band and a Pilates ball to complete a few of the exercises. Remember to go for QUALITY over quantity for the different movements.
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- 1 min jumping jacks/star jumps, 1 min jog in place high knees, 1 min grapevines
1 min– Leg swings- Touch right foot behind left, causing a 1-legged squat on left leg. Then swing right leg up to right side at a comfortable height. Keep leg straight.
1 min– Knee circle with ball- Holding a small Pilates ball (or pillow) in knee pit, make small circles with knee 30 seconds one direction then switch direction.
1 min– Side knee raise with ball – Keep knee bent at 90 degree. Lift knee out to the side to a comfortable height without moving upper body.
1 min– Calf raises – Stand on your toes then slowly lower down to ground
1 min– Plies – Feet shoulder width apart (with slight foot turnout) and hips tucked under, lower down as low as you can without sticking out bum or leaning forward.
1 min– Lat pulldown with band- Hook band over a secure railing or door. Hands should be in a wide grip over your head. Keep elbows relatively straight and lower hands down to shoulder height.
1 min– Torso twist with band – Keep gaze and hips forward so only torso moves. This shapes abs with the resistance from the band.
1 min– Lunges
1 min– Bicep curl with band
1 min– Leg abduction with band – Tie band in a loop and place around ankles. With slight bend in supporting knee, bring other leg away (think alien abduction for away!) from body.
1 min– Boat pose
1 min– Plank
1 min– Side crunch
by Mollie Millington | Feb 11, 2021 | health, product review
This post contains photos of my ears and the wax. If that grosses you out, you might want to avoid the lower half of this post.
When I was in kindergarten, my parents had my hearing check because I was loud. At the time, my hearing was fine. I did need to go to my paediatrician a few times though to have ear wax removed though as I grew up. I remember it performed using a water pick of some sort and the wax looked like chocolate chips. Over the years, and especially since moving to the UK, I have struggled to hear people in pubs or while at work (where there are lots of pumps running in the background). I even went to my doctor to ask about a hearing test because I was tired of asking people to repeat themselves. He looked in my ears and said there was too much wax to request a test. Unless I had the wax removed, he would not refer me. I tried to remember to add olive oil drops into my ears daily, but kept forgetting. There never seems a good time to lay down without risking oil stains on my pillowcase.
The overproduction of ear wax seems to run in my family. My grandfather had this issue too and once he got hearing aids, it became more of a problem. I now know not to stick anything sharper than my elbow into my ear, but I also admit that in college I used cotton buds (Q-tips for you Americans) to clean out my ears daily. I don’t use anything now to clean my ears aside from warm water in the shower. Last summer, when I was swimming on a weekly basis, I was worried that I would get water caught in my ear behind the wax. This had happened years ago and was not very pleasant. But I lucked out this time.
With the Covid-19 situation, doctor offices are reluctant to see someone in person if the situation is not critical. I completely understand this. Since the first UK lockdown in March 2020, I have had one telephone appointment for my skin condition and had to text over a photo, but any concerns about the ear would probably have to be in person.
When I heard about Auris Ear Care, I knew this was the perfect solution for me and my ear wax issues. Auris Ear Care is a mobile ear cleaning clinic that not only removes wax, but foreign objects too. So if your kid gets something lodged in their ear, you don’t need to go to the emergency room to have it removed. You can have it done in the comfort of your own home. The Auris Ear Care ear, nose, and throat doctor also offer ear infection treatments, prescribe medication for it, and take microbiological ear swabs if needed.
Scheduling the appointment was very simple and I was given an appointment within 24 hours. This may have been to my geographic location as Dr. Rampuri was in East London the following day. He even called to say he was running ahead of schedule and could come by earlier. That worked out perfectly for me because I was working from home and had two meetings scheduled after my appointment was due to end. Dr. Rampuri arrived wearing a mask and gloves. My husband and I decided to also wear masks because we would be in close proximity to Dr. Rampuri and didn’t want to risk Covid spread (I wipes all used surfaces and doorknobs after Dr. Rampuri left). A small table and cleaning station was quickly set up before we reviewed my medical history. I signed a release form (there is less than 5% risk of something going wrong) and then it was time to look in my ears. Dr. Rampuri didn’t even need an otoscope to confirm they were full of wax.
This little machine allows for the microsuction of the ear wax and is much safer that other methods, such as candling, syringing, or irrigation. Dr. Rampuri tested the suction on my cheek first so I could because acclimatized to the feeling. It didn’t feel very strong against my skin, but in my ear I could feel and hear the wax slowly being pulled away from the ear canal. The procedure didn’t hurt, just felt a bit weird (because how often have you had suction in your ear canal?).
The above is what was lodged in my right ear. My left ear had a little bit less. Each ear only took a few minutes to clean out. Most of Auris Ear Care appointments take 20 minutes or less in total. Dr. Rampuri suggests that everyone should have their ears examined on a yearly basis. I am going to try to keep up an olive oil regime of 1-2 drops on a weekly basis to try to keep things a bit more clear in there. While he was at the house, Dr. Rampuri suggested looking at James’ ears. Apparently, some people get so used to having wax blockage, they don’t even notice the difference after a while. Of course, James’ ears had a normal amount of wax and didn’t need any suction. I will always be the odd one.
Sadly, I don’t think my hearing had dramatically improved since having all the wax removed. Therefore, I have a hearing test scheduled on Tuesday. Both Auris Ear Care at-home visits and hearing tests in general are still allowed under current UK lockdown rules as as essential appointments because ear problems can cause pain and dizziness.
Overall, I was very impressed with the Auris Ear Care at-home service. Dr. Rampuri and the team were very attentive and knowledgeable. I tend to prefer at-home treatments (like the IV Doc and Urban Massage) if possible as it takes the stress away from travelling to and from the office. My only constructive feedback is that Dr. Rampuri didn’t offer to take off his shoes or have overshoes to cover them up when he entered my home. While my house is full of dirt from muddy dog paws, other clients may have been concerned because it has snowed that day. James didn’t think it was a concern so not everybody may mind.
How often do you clean your ears? Would you prefer to have an at-home treatment for something like this or go to an office?
Thanks to Auris Ear Care for the complimentary service. All opinions are honest and my own.
by Mollie Millington | Feb 7, 2021 | exercise, quickie
Aren’t Beyonce’s curves are amazing? She embraces being a healthy woman and we all should too. Today’s workout targets the backside. A strong bum will make you a better runner and able to lift more things! Walking uphill is also great for strengthening your glutes. How about finding a hill and completing this workout at the top?
As always, 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– Walking lunges forward for 1 minute, then reverse lunges for 1 minute. 2 minutes of squats with alternating knee lift.
1 min– Deadlifts
30 sec each leg- Arabesques
1 min– Wall sit
1 min– Box jumps or run ups
2 min– Squat down and hold for 10 seconds. Squeeze bum on the way up.
1 min– Clams with resistance band around your thighs (if you have a band, no worries if not)
1 min– Hip raise
1 min– Mountain climbers
1 min each leg– Laying leg abductions- lay on your side with bottom arm extended. Rest head on arm. Lift upper leg up to 90 degrees and then return to start.
Complete the following exercises all on one side before switching to the other.
30 sec– Fire hydrant- Kneel on hands and knees. Keep knee at 90 degrees and lift leg out to side, like a male dog near a fire hydrant.
30 sec– Heel pulse- Kneel on hands and knees. Keep knee at 90 degrees and lift heel up to sky in small pulses.
30 sec– In and out- Bring knee in to chest and then extend straight behind you.
30 sec– Straight leg pulse- Keep leg extended (with toe pointed) creating a straight line with back. Pulse up and down about 2 inches.
by Mollie Millington | Jan 31, 2021 | exercise, quickie
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– 40 squats, 40 walking lunges, 20 jumping jacks/star jumps
1 min– ‘Around the world’ lunges (right forward lunge, right side squat, right reverse lunge, left reverse lunge, left side squat, left forward lunge)
1 min– Stand in a doorway and press arms continuously against door frame trying to make a T
1 min– Wall sit
1 min– Burpees (with push/press up at bottom)
1 min– Mountain climbers
1 min– Plank
1 min– Leg lifts
30 sec– Side plank, each side for 30 sec
1 min– Mountain climbers
1 min– Burpees
1 min– Wall sit
by Mollie Millington | Jan 24, 2021 | exercise, quickie
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).
1 min– Chest press at angle on ground – 1 arm at time, add crunch on 3rd press
1 min– Bird dog- Kneel on all 4s. Lift opposite arm and opposite leg to create a straight line with back
1 min– Crunch – Bring knees in and head up
1 min– Single leg dip toe, then double
1 min– Deadlift with row – Row when bent over
1 min– Reverse lunge from a low step
1 min– Twisting Dumbbell Presses – Start with palms facing behind you end palms facing away above your head
1 min– Tricep extension
1 min– Side lunge with ball or weight – Step out 45 degrees and touch weight to mid-shin or foot
1 min– Figure 8s with ball or light weight around legs
1 min– Incline press ups
1 min– Swimmer’s leg lifts – Have someone stand over your head and push your legs towards ground. Don’t let your legs touch the ground. Lift your legs back up again. You can hold on to their ankles for support.
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