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!
by Mollie Millington | Mar 13, 2020 | recipe
This lasagna recipe is adapted from the The Better Homes and Gardens New Cookbook Spinach Lasagna. This is also where my recipe for banana bread is from.
I love veg so we throw a little more in. You can estimate the vegetable portions or invest in measuring cups. Feel free to alter the recipe with veg you enjoy. I don’t know the nutritional value, but it will count for at least 1 of you 5 servings of fruit and veg.
Ingredients
- 9 uncooked lasagna noodles (I usually make 12 in case some rip or get stuck together)
- 1 cup chopped large onion
- 1 cup sliced fresh mushrooms (optional)
- 4 cloves garlic, minced
- 2 tablespoons margarine or butter
- 1 bell pepper (any color)
- Head of broccoli (optional)
- 1 cup chopped carrots (optional)
- 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry or bag of fresh spinach sauteed
- 2 (15-ounce) container ricotta cheese (note you can add in 1/2 brick of firm tofu as the consistency will match the ricotta and add protein)
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan or Romano cheese
- 2 eggs, beaten
- 1 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/4 teaspoon pepper
- 1 (30 1/2-ounce) jar spaghetti sauce (meatless, if desired) (We end up using 1 1/2 jars)
- 1/4 cup grated Parmesan or Romano cheese to put on top (optional)
Directions
- Preheat oven to 375 degrees F (180 degrees C). Spray 9×13″ pan with butter or oil to prevent food sticking.
- Cook lasagna noodles 10-12 minutes, or until tender but still slightly firm. I suggest adding some olive oil to boiling water to prevent the noodles from sticking together. I also add one noodle at a time at the start and ensure they are not sticking together. If you want to use no-cook noodles, you may need to cook the lasagna longer. When done, drain the noodles and rinse with cold water to prevent sticking after draining. You may need to peel noodles apart to ensure all surfaces are rinsed. This step is very important!
- Meanwhile, in a large skillet, cook onion, peppers, mushrooms and garlic in hot margarine until tender but not browned. Set aside.
- Steam broccoli and carrots until they reach desired texture. Some people like a crunch, some don’t.
- Pat frozen spinach dry with paper towels in a colander (use lots of paper towels as the water will make the lasagna watery). Or saute fresh spinach in same skillet as onions and peppers.
- In a medium bowl, stir together spinach, ricotta, tofu, mozzarella, 1/2 cup of the Parmesan, the eggs, basil, oregano and pepper. Stir rest of the veg (onions and steamed veg) into spinach mixture.
- Spread 1/2 cup of the spaghetti sauce evenly in the rectangular baking dish. Arrange three lasagna noodles on top of the sauce. I like to add a little more sauce to the top of the noodles before adding the ricotta layer.
- Layer with half the veg/spinach mixture, another layer of noodles and then one cup of the spaghetti sauce. Repeat layers, ending with noodles. Spoon remaining sauce over the top. Any noodles on to player that do NOT have sauce on them will become crunchy and tough. Try to cover everything.
- Sprinkle with the 1/4 cup Parmesan and more shredded cheese (optional).
- Bake, covered with foil or lid, for 20 minutes. Uncover and bake about 10 minutes more, or until heated through.
- Let stand 10 minutes before serving to let the lasagna set so it will hold its shape better when cut. Makes 8 servings.
- Great to re-heat or freeze.
Some photos to help you visualize the steps
Sauteed fresh spinach (remember is really reduces to nothing. Buy an extra bag just in case).
Veggies and cheese
Bottom layer of sauce and noodles
Veg and cheese middle layer
Ready for the oven…. and then I was so hungry, I forgot to photograph the final result. Please refer back to the cover photo. 🙂
Look at all that delicious-ness!
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by Mollie Millington | Mar 11, 2020 | health, travel
With Coronavirus all over the news and a trip to Japan recently cancelled due to concerns the virus will spread, my husband asked me the other night if we should wear masks when we go on our re-booked holiday to the USA. Let me be clear that I am not a medical professional so if you are worried, you should speak to your GP or consult the links at the bottom of this post before you decide if you want to wear a mask. I do, however, have many years experience fitting people to wear the correct size N95 mask (random part of my job during my masters degree and also part of my current role). Read on to learn more about personal protective equipment masks and what they are used for.
What does N95 mean?
This rating means the mask filters out 95% of particles when worn properly. In the UK, the equivalent mask rating is FFP2.
Where can I get one that fits?
You will need to have a mask fitting to ensure you have one that fits properly. This involves putting a hood over your head while wearing the mask and having a bitter solvent sprayed into the hood (even my mom has had this done!). The idea is that a correctly fitted mask will not allow any air to get between the mask and your skin. This prevents germs from entering the nose or mouth and therefore infecting you. If you have facial hair, you will not be able to wear a mask effectively. You can watch my YouTube video for more info.
Keep in mind, that the news is reporting a global shortage of personal protective equipment (PPE) due to the outbreak. In addition, there are many scams and price inflation occurring on masks, hand santizers and disinfecting wipes. I suggest leaving the masks for the professionals.
What is it like to wear one?
The masks will make it hard to breathe and can be very hot to wear, depending on the environmental conditions and what you are doing. It also makes it hard for others to hear you because your speech will be muffled.
Will the Coronavirus kill me?
The World Health Organization (WHO) reports global death rate of 3.5% for Coronanirus. The population most at risk is people 60+ years old who have underlying health conditions. Children seem to be asymptomatic.
What can I do to reduce my risk of catching Coronavirus?
Many health officials have asked people to self-isolate if they have been traveling to affected areas. Frequently washing your hands for at least 20 seconds, especially when in public places, will also help reduce the risk. Carry hand santizer and avoid touching your hands to your face and eyes if they are not clean. Finally, aim to stay six feet away from infected people, especially if they are coughing or sneezing. Refer to your local health authorities for up-to-date information as the global situation seems to be changing on a daily basis.
Unfortunately, a vaccine is at least 12-18 months away from being ready for market. This is due to rigorous testing in both animal and human models. I have read reports that the incubation period is five days and others that report 12 days. Working at home (which also helps you avoid public transport), will help reduce your risk of exposure and also prevent you from spreading the virus if you are infected.
Each day, we learn more about the virus. The lack of knowledge has been the biggest barrier. We don’t know all methods of transmission, how long it can live on surfaces, and other important information which can help limit the spread of the diseases. Stay up to date by visiting the links and references below for more information (some updated daily) rather than relying on social media:
World Health Organization (WHO) Novel Coronavirus outbreak 2019
Center for Disease Control and Prevention Coronavirus 2019
UK Gov Corona virus info
Guardian: What is Coronavisus and how worried should we be?
by Mollie Millington | Mar 8, 2020 | exercise, quickie
Today’s quickie is based on using a set of stairs. For this, you will need to have some balance and coordination. When choosing your set of stairs, be sure to choose one that has a handrail. The exercises listed are only for going UP the stairs. Be slow and controlled walking down the stairs because there is a lot of force on your knees.
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. Also, 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.
2 min- Warm up walking up and down the stairs.
1 min- Two steps at a time leading with the right leg. Hold on to the railing if you need to. Remember to descend the stairs normally.
1 min- Two steps at a time leading with the left leg. Remember to descend the stairs normally.
20-30 reps- Calf raise on the bottom step. Place the ball of your foot on the edge of the step and lift your heels up and down for a full range of motion.
1 min- Side squat with left foot on 2nd step and right foot on floor.
1 min- Side squat with right foot on 2nd step and left foot on floor.
1 min- Push/press ups incline (hands on steps) for beginners. Decline (feet on steps) if you are more fit.
10-15 reps- Bulgarian squat Face away from steps. Place left foot on first or second step. Lower left knee as low as you can (stop before it reaches the floor) by bending right leg. Leave feet in place and you stand up. Repeat.
10-15 reps- Bulgarian squat Face away from steps. Place right foot on first or second step. Lower right knee as low as you can (stop before it reaches the floor) by bending left leg. Leave feet in place and you stand up. Repeat.
5x- Run up steps for beginners. OR 3x- Hop up the steps (one at a time) if you are more fit.
1 min- Triceps dips on bottom step.
Repeat for more heart-pounding fun.
Tag me on Twitter or Instagram (@ptmollie) before or after your workout so I can cheer you on.
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