by Mollie Millington | Jan 17, 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 minute stepping onto a low step or sturdy bench and then off again (up up down down), 1 minute jumping jacks/star jumps, 1 minute squats
1 min– Crab tricep dips
30 sec each side– Side plank
1 min– Downward dog knee crunch- starting in a downward dog position, shift your body forward into a press up position as you bring 1 knee forward to your chest. Return to downward dog position. Repeat with other leg. Keep alternating until time is up.
1 min– Kneeling hip circles- kneel with feet flat and bum on your feet. Raise bum 1 inch/2 cm off of feet. Rotate hips in tiny circles without raising bum any higher. You should feel this in your thighs.
1 min– Lateral raise with band or light weights in hands (such as tins of soup or bottles of water)
1 min– Leg abduction
1 min– Walking lunges
1 min– Goalpost for rotator cuff – hold elbows with bend at 90 degrees so arms look like a goal post. With a light weight in hand, rotate hands down until they are parallel to the ground. Return to starting position.
1 min– Hip raises- lay on ground with feet on ground and knees bent. Lift hips off ground to form a straight line from shoulders to knees. Drop bum 2 inches/4cm (it should not tough ground) and then squeeze bum to lift up again.
1 min– Boat pose
30 sec each side– Cross ankle side crunch- lay on ground with feet on ground and knees bent. Place right ankle on left knee. Place fingertips on ears. Keep right elbow on the ground as you bring left elbow to right knee. Left elbow should touch ground between reps. Switch ankles and bring right elbow to left knee for other side.
by Mollie Millington | Jan 13, 2021 | clothes, product review
Am I the only one out there with an several drawers full of activewear? One drawer is all short sleeve tops (and is currently bursting open), another is half full of leggings and shorts (the rest is jeans) and then long sleeve tops are in my closet. I am not sure how I came up with this system but it seems to work for me. While I don’t think I need any more workout clothes, I do love technical kit that performs well. I tend to overheat easily meaning that my clothes need to keep me cool. I am also always cold, so the fabric needs to wick away moisture. We also try to wear our clothes at least twice to reduce the environmental impact of so much laundry which means it the material is anti-stink, that is an added bonus!
MyProtein got in touch a little while back about their new Power Ultra range. This line is designed to be moisture wicking and quick drying with light, soft fabrics that are also squat proof. I asked to try the Women’s Power Ultra Sports Bra in Midnight/Jade. Because I have a large chest and primarily do high impact sports, I am always wary of trying out different bras than the ones I know work for me. But I also always envy all the pretty sports bras with loads of fancy woven straps. The Power Ultra Sports Bra was promising. The straps are wide and therefore supportive. As soon as I unwrapped the bra, I took it out for a 5K and pleasantly surprised at how supportive it was. The bra also has removable pads should you want to be more modest in chilly temps or want to fill out your figure. The bra didn’t seem to be as supportive after a wash (line dry) but I adjusted the straps and that seemed to help. The straps can also be worn as a racerback, which makes it much more versatile.
For the Power Ultra Leggings, I thought I would mix it up with a different colour than black. The Galaxy/Lime is a great colour but not so great for muddy running. The fabric is smooth and very flattering. There is a high waist with a large pocket in the back of the waist band. The sides of the leggings also have the cutout detail to help regulate body temperature. I have really enjoyed running in mine but have stuck to the pavement to avoid getting them too dirty.
I have also worn these around the house and underneath rain pants on dog walks. They are super stretchy and comfortable. I can also confirm that they are squat proof.
This is the first time I have tried clothing from MyProtein and I am impressed with these two items. To be honest, I didn’t realize they had such a large clothing range. I hope they continue to develop their line to be put through its paces, not just worn for school drop offs and coffee runs. It needs to be able to perform. Eventually, I will be ready to get the leggings a bit muddy but for now I am enjoying them looking brand new (I put rain pants on right after we took this photo).
What kind of features do you look for in your activewear? Will you wear cotton or do you stick with technical fabrics? Let me know in the comments below.
Items were kindly gifted to me by MyProtein. All opinions are honest and my own.
by Mollie Millington | Jan 10, 2021 | exercise, quickie
Fifty quickies means nearly a year of free fast workouts here on PT Mollie.com. These can be used when you are short on time or can be mixed and matched. Most are full body, but a few target specific areas of the body. Leave a comment below and let me know which workout has been your favourite so far.
Now for the usual T&C’s. 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). Let’s get to it!
Warm up- 1 min- Speed bag in air with feet moving; 1 min star jumps; 1 min walking lunges
1 min- Mountain climbers
1 min- Seal walk with feet on gliders, paper plates or a towel.
1 min- Plank
1 min- Back hyper-extensions on ground
1 min- Crab dips for triceps
1 min- Press up and then when in “up” position, extend one arm out in front of head (straight line from fingers through to back and toes). Alternate arms
1 min- Boat pose
1 min- Lay on back with knees up in air in tabletop position. Keep knees at 90 degrees and pivot at hips. Dip toes in water by lowering legs until toes touch ground. Raise up to table top position and repeat
1 min- Kneel so bum is on feet. Raise bum 1-2 inches off bum. Move hips in anti-clockwise circles for 30 seconds, then go clockwise for 30 seconds
1 min each leg- Split squats- lunge position. Keep feet stationary. Go up and down in lunge position without moving or switching feet for one minute (this is different than video).
1 min- Small arm circles (about size of a quarter or 50p coin) forward for 30 seconds then backwards for 30 seconds
by Mollie Millington | Jan 3, 2021 | exercise, quickie
Well hello there 2021. Are you ready to start the year as you mean to go on? Today’s workout can be performed with weights if you have them. Alternatively, you can use tins of soup, bottle of water, or books to add a wee bit more resistance.
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- Jog 3 minutes, skip rope for 1 min. Please don’t skip this step. It prepare the body for what is next.
1 min- Chest press
1 min- Pec fly
1 min- Walking lunges
1 min- Woodchopper to the left
1 min- Woodchopper to the right
1 min- Squats with resistance band around thighs if you have them
1 min- Bicep curl
1 min- Tricep kickback
1 min- Plank
1 min- Push/Press up
1 min- Wall sit
by Mollie Millington | Dec 27, 2020 | exercise, quickie
It is the last quickie of 2020. What a year it has been. The quickies will continue in 2021, so please keep checking back for a new routine every Sunday morning.
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- 2 min walking lunges, 1 min side squats
1 min- Box jumps
1 min- Incline press/push ups on box or step
1 min- Burpees
1 min- Jumping jacks/star jumps
1 min- Plank reaching arm in front and hold for 2 seconds then switch arms. Continue alternating.
1 min- Grapevine left, either walking or a little faster like a dance move.
1 min- Grapevine right, either walking or a little faster like a dance move.
1 min- Mountain climbers
1 min- Bunny jumps- in plank position, hop feet in and out
1 min- Decline press/push ups
1 min- Side plank left
1 min- Side plank right
I don’t know about you, but I am looking forward to starting with a fresh slate on January 1, 2021. 🙂 See you next year!
by Mollie Millington | Dec 20, 2020 | exercise, quickie
Believe it or not, it is almost Christmas. To get you into the holiday spirit, below is a workout based on the song “Twelve Days of Christmas.” Feel free to sing along as you sweat. 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. Most importantly, 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).
Here’s how it works. Perform one plank; then two wall sits and a plank: then three downward dogs, two wall sits and a plank; and so on. It might take more that 10-15 minutes but will be worth it in the end.
Warm up- 3-5 minute jog, walk up and down steps, or skipping rope.
1 minute forearm plank
2 wall sits (1 min each)
3 downward dogs
4 tricep dips
5 burpees
6 Russian twists
7 upright rows
8 star jumps/jumping jacks
9 walking lunges
10 (bicep) curling reps (each arm)
11 (speed) skater jumps
12 prisoner squats
by Mollie Millington | Dec 13, 2020 | 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- 2 min skipping rope, 2 minutes of walking lunges (Remember to bring the knee almost to the ground and keep front knee behind the toes)
1 min- Squat with overhead press (hold water bottle or tins of soup for added resistance)
30 sec- Left side plank
30 sec- Right side plank
1 min- Prisoner squats (hands on ears, squat and then jump up)
1 min- Upright row
1 min- Crab tricep dips
1 min- Plank going from forearm to palm of hand and back down again
1 min- Sit on knees and lift bum up off of your feet about 2 cm. Make mini-hip circle in one direction for 30 sec then go other way for 30 sec. Remember dull pain means it is working!
1 min- Supermans
1 min- Toe touches
by Mollie Millington | Dec 6, 2020 | 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- March in place for 30 seconds, 30 squats, 30 star jumps, 1 minute jump rope
1 min- Plyometric lunges (This is advanced. If too difficult, keep feet in same place without jumping for 30 seconds then switch)
1 min- Tricep dip on sturdy chair or bench
1 min- Travelling side squats with a flexi-band around thighs if you have one
1 min- Wall sit
1 min- Forearm plank with feet stepping out to each side and then stepping back into the middle
1 min- Downward dog with forward movement into a push/press up position. Bring knee to opposite elbow then return to downward dog.
1 min- Boat pose
1 min- Mountain climbers
1 min- Squats
1 min- Press hands into a door frame continuously for the minute
by Mollie Millington | Nov 29, 2020 | exercise, quickie
Find a swing in your yard or a nearby playground for suspension training today. This routine may be a little bit more difficult if you are new to quickies. 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- 3 min jog or run
30 sec each side- Side plank with feet on swing. Move your hip up and down an inch or two to make more challenging. Keep core tight!
1 min- Suspended row. Face up with your feet on ground, hold on to chain and pull yourself up
1 min- Suspended jack knives
1 min each leg- Single leg squat. Place one foot on swing and bend the other for the squat.
1 min- Forearm plank with feet in the swing.
1 min- Hamstring curl with heels on swing.
1 min- Box jumps or steps ups on a step or bench (be careful not to slip)
1 min- Decline press up with feet on bench or end of slide (watch out for kids!)
1 min- Burpees
by Mollie Millington | Nov 26, 2020 | running
Runners do a lot of crazy things. Run 26.2 miles for fun. Run 4 miles every 4 hours for 48 hours for fun. Run 100 miles with 20,000 foot elevation change for fun. We tend to pursue the next big thing when we have achieved what we never thought possible. Due to my Achilles tendonopathy, I never thought I would run a half marathon, let alone a full. Ten years later, I have run many marathons, completed a desert ultra and hiked to the top of Kilimanjaro. Not too shabby for someone in their 40s.
2021 has been a tough one for runners. Not only were our races cancelled, but we also were limited as to when and where we could run with our friends. We are usually a social bunch so many of us have struggled with our training. I know some people who have switched disciplines while others have learned to love solo runs. A few local races, such as those with Run Through, have gone ahead which have refreshed\ our medal collections.
For me, running is about meeting new people and challenging myself mentally and physically. When I got an invite to take part in a new running movement called Run Grateful, I was so excited to take part. Their launch event took place in on a track near London over 24 hours. Founder Mark White started Run Grateful in the spring as a personal challenge, which then turned virtual and finally in-person in September. His life is very centred around gratitude, ever since his journey to sobriety started 18 years ago. Mark’s experience during the start of the Covid-19 pandemic helped him to develop a focus on affirmations of goodness through gratitude running. And now he is telling the world all about it.
Our 24 hour event saw 20 people gather to run a marathon (26.2 miles) over the course of a day. We started on a Saturday morning at 10am with a 5K and continued at the top of every hour (with an American style countdown by yours truly) with an additional mile (1600 metres or four laps around the track). For me, lack of sleep was my biggest concern going in to the event, along with too many miles too quickly. I was halfway through my marathon training plan at this point and not ready to run a full marathon yet. Not sleeping wasn’t something I could really help, due to the nature of the challenge. While there was a large tent available for everyone to share, I decided to bring my own small tent so I would have a quiet place to rest. Yes, this was an antisocial choice, but my brain doesn’t function without sleep. I am not sure I even slept at all in the end as the interval between miles was short. To avoid getting injured, I chose to walk every other mile as part of my strategy to finish.
If I was running the mile, it would take me about 10 minutes to complete it (some of the faster folks were finishing in 5-6 minutes). If walking, it took about 20 minutes. This left me between 40-50 minutes to eat, stretch, chat, and/or use the bathroom (which was a short walk away from the track). While it was light out, we all sat on the track in between miles, getting to know each other better and how we found out about Run Grateful. As the event progressed, we took turns at the start of each mile to introduce ourselves, how we got into running and what we are grateful for. Unfortunately, it started raining later in the night, so we moved into tents. As expected, the night-time was the hardest, both physically and mentally. We were tired. Some people had developed injuries. It was wet and cold. As we lined up on the start line (which was on the far side of the track), the smiles started to emerge again as the Red Bull kicked in. We always started off together, which was wonderful. While running was the best way to achieve longer rest periods, I also enjoyed walking with others as it gave us a chance to chat and get to know each other better. I knew we would all end up friends because who else would sign up to do this aside from people like me?
In between miles, we also had some speakers that Mark invited to talk to us about breathe work, take us through a proper warm up, teach a yoga class, and discuss talking therapy. Mark even had a counsellor join us for the majority of the event. As you work through the physical and mental work of running alongside a gratitude practice, there was a chance that many different emotions would emerge. Mark wanted to make sure we would have support there if we needed it.
You can watch the official Run Grateful video that shows you what it was like to be there for the 24 hour challenge. Some of the runners share their experiences with gratitude and how it plays a role in in their daily lives as they overcame personal challenges. Gratitude is something I dip in and out of. For a while, I kept a journal where each night I would write down what I was grateful for. I also make an effort to show people how much I appreciate them. Gratitude also helps me keep things in perspective when I am having a bad day. For example, our shower had a leak and had to be replaced. While it is frustrating not having a shower, I am grateful to still have a toilet and running water. Many people in the world don’t. Easy, right?
Want to get involved?
Run Grateful is holding events in December and January. The first is a December run streak. Run one mile every day in December and dedicate each mile to something or someone you are grateful for. Share your runs on social media using the hashtag #rungrateful and tagging @1gratefulrun on Instagram. Even better, join me on Instagram every weekday morning in December at 6am for a virtual run club. Via Instagram Live, we will run our one mile together, taking 10-15 minutes to gather our thoughts for the day, radiate out positive vibes of gratitude, and start the day energized. I need a bit of motivation right now post-marathon and am grateful that Run Grateful is letting me use their platform to share my love of running.
If a run streak is too much for you to commit to right now, join the movement over the weekend of 2-3 January 2021 by running one grateful mile. Register for a custom race bib you can print out at home and take part in this global movement.
Do you have a gratitude practice? Seeing that it is Thanksgiving, leave a comment below and let me know what you are grateful for.
Photos by Ed Kirwan and team. Thanks to Run Grateful for inviting me to take part in their launch event.
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