by Mollie Millington | Feb 13, 2020 | cycling, exercise, spinning
With Storm Ciara blowing all sorts of weather around the UK, your morning run or ride is bound to be brisker. Have you also noticed the sun is rising later than you? The winter is a great time to take advantage of your local fitness facility programs. As an athlete, you should try to change your workout routine every so often. Periodization offers new challenges to your body, which creates improved performance as well as prevents boredom. “Spinning®” or “group indoor cycling” (GIC) is a low-impact, high-cardio workout that compliments many types of sport training. If you enjoy a class that gets your heart pumping, GIC might be the class for you! Being indoors on a stationary bike allows you to maintain your intervals, distance, and/or sprint training without the dangers of running in the dark or slipping on ice.
If you have never attended a GIC class before, I have a few tips for you in order to survive your first class. First, arrive to class about 10 minutes early and let your instructor know it is your first time. The instructor will be able to fit the bike to your height. The seat and handle bars can be moved up/down or front/back, tailoring the bike to your body size. Bikes have markings making it easy to set up again at your next class without help. You can either write these down in order to set up your bike the next time or snap a photo on your phone. Feel free to adjust the bike during class if it feels uncomfortable (as long as the studio isn’t dark). Be sure you understand how to adjust the resistance and how to brake too.
Thanks to Mel Thomas for the photo.
Second, bring water and a small towel. You will probably sweat and become thirsty during class. Most instructors don’t mind if you need to step out of class for a drink or some air, but it is best to be prepared. For a 45 minute spin class, you need to drink 1.2 liters (or 40 ounces) of water (yes really). Take little sips throughout class to avoid getting a stitch (cramp for you Americans out there). If you don’t finish your bottle of water during class, aim to finish it over the next hour or so.
Clothing can be key for an enjoyable class. Longer shorts prevent chaffing and shoes with a firm sole are best to keep your feet flat on the pedals and avoid foot cramps. If GIC something you enjoy, consider investing in a pair of cycling shoes with SPD clips (check with your gym that they will work with their bikes) as they promote effort throughout the pedal stroke. Both your quads and hamstrings will be working hard during the class. Personally, I like to wear sleeveless tops when I spin to keep cool as my facility doesn’t have a fan or air conditioning. Long trousers with a loose hem can easily become stuck in the pedal. If you want to cover your legs, consider leggings or something that is tight around the ankle.
Thanks to Isabel for the photo. Visit her website www.onmytrainingshoes.com
Finally, be prepared to try GIC five times before you decide if you love it or hate it. The first class, you will probably be out of breath and your bum will be sore. If you need a rest during the session, remember to keep your legs moving (but with less resistance or slower cadence). Remember, if you don’t like the method of one instructor (or their music selection), there are many others out there that could be the right fit. If you can’t make it out of the house, do some research on Peloton or Bkool as options to train in your home on a stationary bike. You can ride along to these two Global Cycling Network videos I am in if you fancy a giggle. Setting up your road bike on a turbo trainer is not safe for mimicking the movements of GIC. Please be safe and sensible. Feel free to take these videos to you gym if a class is not scheduled and use the appropriate bikes there.
Fat Burn Fast – 20 min (I am teaching this but it is not my voice. if you have been to my class, you know my script!)
60 min class (you can see me in the one)
Go out and try a cycling class. Let me know what you think about indoor cycling in the comments below.
My friend, Carrie, enjoying her Peloton bike.
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 2, 2020 | exercise, quickie
Of course you do!
When I first started this blog, I would share a new 13-15 minute workout on Sundays. You can also check for posts tagged ‘quickie’ to mix and match. Minimal kit is required so you can do it anywhere. It is handy to have a timer or watch with a second hand to help you stay on track. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial. I am slowly working through ‘how to do a ….’ posts that will help you know what exercise I am describing. If you aren’t sure though, have a look on Google.
I want you to be safe, so 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).
Let’s get started!
3-5 minutes of warm up– walking or jogging (can be in place or going up and down stairs). You want to break into a light sweat. Warm up is important because it lubricates your joints and warms up your muscles, two things which prevent injury.
1 minute of jumping jacks/star jumps– A modification to make this easier is rather than jumping extend your leg out to the side and touch your toe to the ground and alternating sides.
1 minute of squats– Feet are shoulder/hip width apart. Toes are pointing forward. Sit back and stick out your bum (as if you were going to sit on the toilet). Be sure to keep your knees behind your toes. Extending your knees beyond your toes may injure your knees. Progression: easier- actually sit in a chair. Don’t use arms to get up but instead think of a string pulling you up from your chest. More difficult- Hold weights or wear a backpack with some newspapers or magazines in it for extra resistance.
1 minute of push-ups/press-ups– These can be in several forms (from easiest to most difficult) incline against wall or counter top, kneeling, on toes/normal, decline (feet elevated). Perform whichever one you feel most comfortable with. No matter which position, remember to keep your body in a straight line. Keep hands underneath your shoulders. Don’t stick your bum up in the air!
1 minute of leg lifts– Lay on your back with legs extended. You can have your hands underneath the bottom of your bum for support (hope that makes sense!). Lift straight legs up the in air and slowly bring down to the ground. If your lower back comes off the ground, modify your movement so this does not happen. This may mean that your legs are raised straight up and you can only lower them to 45 degrees. That is a good place to start until your back is stronger.
1 minute of Supermans– Let’s get that lower back stronger! Laying on your tummy with arms extended above your head, lift opposite arm and leg in unison and return to the ground. Only lift as high as is comfortable for you. This exercise does not call for a big movement. To make this a little more challenging, lift all 4 limbs at once. Don’t forget to breath.
1 minute of hip raises– Time to work the hamstrings (you always want to work complementary muscle groups). Lay on your back with your knees bent and feet on the floor. Raise your hips so there is a straight line from shoulders to knees. Lower hips 2-3 inches (a comfortable range) and raise up again while squeezing your bum. Keep your core tight by visualizing a string pulling from your belly button to your spine or kicking your abs tight to prepare for someone to punch you in the stomach. (Don’t try the punching thing at home though)
1 minute of lunges– Do these either standing in place or walking down the hall. Start with feet together. Take a large step forward and lower your back knee almost to the ground (or within your comfortable range). Remember to keep your knee behind your toe. Do not lunge forward. Alternate sides.
1 minute of dips– On a sturdy chair or bench, sit on the edge of seat with hands beside your bum. Drop hips off of seat (keep bum close to the seat) and lower yourself down as your elbows point behind you. The closer your knees are to you (and more bent such as at 90 degrees) the easier this will be. To make more challenging, keep legs straight out in front of you. Rely only on arms to push yourself up, not your legs!
Repeat as you’d like! Stretch out when you are done to help prevent delayed onset of muscle soreness. I have a cool down and stretch video over on my YouTube channel that you can use if you aren’t sure what to do.
Count and record your reps to monitor your progress as the weeks go on. Try to keep your heart rate up by resting no more than 30 seconds between exercises. (Of course listen to your body and take more time if you need it).
Good luck!
by Mollie Millington | Jun 26, 2019 | exercise, fitness, yoga
For the third year in a row, I made my way down to Tobacco Docks early on a Saturday morning. It usually takes some sort of workout for me to get up early and Sweatlife Festival is no exception. For about £30, you have a multitude of 45 minute classes to choose from, featuring many of the London boutique studios, such as Frame, KoBox, Un1t London, Third Space, and Triyoga. Big name yogis come in to teach hundreds of students. Then there are other perks, such as healthy food options (prosecco too), a marketplace, hair braiding in the Mermaid Cave and a stretch out space with foam rollers.
After registering, we all received a water bottle to ensure we reduced our plastic use over the course of the day. I got in at 8:30am for my first session at 9am, which gave me time to explore the layout and see where my registered sessions were. I knew I would have to refill a few times due to the warm weather and all the classes I was going to take, so I also noted where the water refilling stations were.
Why this and not the others?
Your ticket includes one red class and one yellow plus unlimited talks and yoga classes. You get at least three classes for £35 for a single day pass. Last year, I tried KoBox and Un1t to see what they were about. This year, I tried Olympic lifting and a barre class. I tend to skip Frame classes because I worked there ages ago so totally get what the brand is about (plus their classes are intense so I need to conserve my energy for a marathon day). The day is a fantastic opportunity to try out different boutique studios with a minor financial investment.
My first session was Introduction to Olympic Weightlifting with CrossFit London (based in Bethnal Green). My partner was Amanda, who was from Australia and very friendly and experienced in lifting (thank goodness, she had great tips). Unfortunately, we had very loud neighbors which made it hard to hear the instructors. The class was split so we could work on two different movements but still hear our instructors.
My next session was reiki with Re:Mind studio. Based near Victoria station, it is a meditation center that offers reiki, crystal bowl sessions, meditation classes and more. I hadn’t heard of them before so it was very cool to experience their class. Reiki channels energy and vibration to help with healing. I have hard it before in a 1-2-1 setting but never in a large group. It was a lovely way to recoup after an early start and lifting session.
The first talk I went to was all about meditation and mindfulness from Danielle of lululemon corporate office. She gave us a 21 day meditation challenge were we only need to spend a minute a day meditating. The mantra she gave us was ‘I am.’ My meditation reminders are in my diary and I am determined to finish this challenge.
The only yoga class I went to was lead by Sanchia Legister. Funny fact- we sat next to each other on the plane to NYC marathon! Her music selection was amazing, both in mood and lyrical choice. She also doesn’t take yoga too seriously, which made the class of 400 yogis a lot of fun. The energy in the room was amazing. Me being me, I re-introduced myself to her at the end of the class.
The next talk I went to was about doing less but better. Another leader from lululemon’s leadership team talked about how if we cut out 80% of the things we spend energy on to focus on the most important 20%, the resulting outcome would be significantly greater. Inspired by her talk, I already cut out a few one-offs things I volunteered for but weren’t going to help me reach my end goals in life. This has made me feel more relaxed in some ways and focused in others.
My last class of the day was with Xtend Barre London. I thought it would be a traditional barre class, but instead it was a little bit of everything (minus the bar). We did first and second positions, plies, and a bit of rhythmic movement. I definitely felt the burn in my arms and legs. Great music and moves made it a lovely way to end my day.
The last session I tried to attend was a crystal bowl session with Re:Mind but sadly it filled up. I have been meaning to try it but wasn’t sure how it worked. It is still on my list of things to do. My friend, Kate, offers this regularly and I need to make it prioritize it.
Less than a mile from Tobacco Docks is Rinkoff Bakery. So I walked about 15 minutes to enjoy my crodough in the sunshine. It was the best way to end the day. I rarely get over to Whitechapel so this was something I was thinking about all day.
Have you been to Sweatlife before? What did you think? I am signing up again for next year!
by Mollie Millington | Apr 23, 2019 | exercise, fitness, How to
How can you tell if your hours in the gym are making a difference? Do you track your race finishing times in a spreadsheet? Do you keep a record of your weight sessions to monitor your progress? It may be easy for you to keep track of your physical fitness progress without lots of fancy equipment or even a personal trainer.
In the USA, every year in physical education class we had to take part in the Presidential physical fitness test. We would have to run a mile, do pull ups and sit ups, run shuttles, and sit and reach (for flexibility). Each year, we could see how we did compared to the last year or against our classmates. Unfortunately, I was never very good at the tests and even failed it in 3rd grade (I wish I could go back and re-take them now!).
Even though we aren’t still in school, there are ways you can keep track of your fitness too. If you do circuit training, you might already keep track of your weights and reps with each workout. Similarly, with a simple notebook, here are examples of other fitness tests you can do at home:
Take inspiration from the Presidential fitness test and every few months measure how many press ups and proper sit ups (not crunches) you can do in one minute. Time yourself when you run a mile outside or on the treadmill. Ok take it a step farther and work on how long you can hold a plank or wall sit.
You can also regularly check your percent body fat and Body Mass Index (BMI) (this is not part of the Presidential fitness test). As BMI isn’t the best measure (it simply creates a relationship between your weight and height, without taking into account your body shape or muscle mass), I recommend investing in a sewing tape measure. Body circumference measurements of your biceps, waist, hips, and thighs can be more telling if you are losing body fat or gaining muscle. Of course, calipers are the best methodology (in terms of accuracy) for assessing body fat and this can be done by a certified personal trainer.
Monitor your explosive power by practicing a long or a vertical jump. Go for speed and endurance by counting how many times you can skip rope without missing a step. Too easy? Go for burpees in a set amount of time. Still too easy? Add in box jumps at the top and press ups at the bottom, like these guys.
Open up Excel and create your own fitness test log. On the first of each month, set aside 15 min to see how fast you can run a 5K, how many press ups you can do in a set time frame, and how your waist circumference measures up. Make it a mini-competition with friends and create a small trophy to win which will keep it interesting. Use this info to adapt your training regime to maximise your potential. If you need any tips, feel free to send me an email (mollie@ptmollie.com).
by thinkmarsh | Apr 19, 2019 | exercise, fitness, How to
We are quite lucky living in London that there are hundreds of gym and fitness studios to choose from. It is always a bit tricky though, deciding which one to commit to. Class Pass gives people with a fear of monogamy a chance to try out lots of different studios and classes, but I think it also limits how often you can visit some studios (please correct me if I am wrong. I have never tried it). There are also a few apps out there of a similar nature, and the Move GB membership. But for me, I don’t have time to travel all over London and book a different class each day.
My preference is to streamline my efforts and spend my time efficiently. Until I was training for the Ultra X Co Jordan Ultra, I didn’t have a need to join a gym. If I was teaching group exercise classes, I would get a free workout. Plus, most gyms I worked at would allow me to use the facilities for free.
But now I need to focus on my strength training, especially if I want to maintain some fitness while being injured. Here are a few of the things I considered when I was choosing a gym to join.
- Location and hours– Julie Creffield, blogger and owner of Fat Girls’ Guide to Running, goes to a local Crossfit Gym because it is literally across the road from her flat. She can also bring her daughter, who will sit and read or color, which makes it a win-win for Creffield. I knew location would be important to me too as I am always pressed for time. If the gym wasn’t somewhere between work and home, I wasn’t going to be able to get there.
- Price– This will probably be the most important factor for many people. I know it was for me, but mostly because I have been lucky so far in London and not had this as a regular expense. Be mindful that you will get what you pay for. In my experience, large budget chains are not very tidy, have staff that are not engaged, and equipment that needs repair. On the flip side, boutique studios tend to give you more 1-2-1 attention, have lush toiletries and little perks, such as free towels. For example, 360 Athletic (near Victoria station in London) offers tailored personal training for their members by incorporating physiotherapy into training plans. If you train for a specific sport or have strength imbalance, this will help you train more effectively.
- Amenities– Do you want a pool, a variety of group exercise classes, or access to a personal trainer? Ask to look at class timetables before you sign on the dotted line in case you were planning on going to yoga class and later find out that the classes are at 6am (which is when you are normally sleeping). I didn’t check the fitness schedule too closely before joining my gym and am not able to attend many classes.
- Equipment– Does the equipment look new and taken care of? Or is it laying about and rusty? Do they have the free weights you want or the right kind of indoor rower? This aspect will be more important if you are training for something specific, such as a mountainous trail ultra or Trans-Atlantic rowing expedition.
- Staff– When you ask a member of staff a question, what is the response that you get? Are they friendly? Helpful? Dismissive? Do they go the extra mile? Or is there no staff in the middle of the night because it is a 24 hour facility? You will need to decide how important the presence of staff and their attitude is to you. Being American, I like prompt and effective customer service and struggle to find it in the UK.
The one other thing you may want o consider before you join a gym is if any of your friends or co-workers are members too. The accountability of meeting someone will help ensure you turn up at the gym when you agree on it. If the gym still seems expensive, ask if they have an introductory deal. Many gyms and studios (such as
360 Athletic and
Fierce Grace Yoga’s City Studio) will offer a 30 day trial at a reduced rate.
How did you choose your gym? Did I miss anything important in my criteria? Leave a comment below and let me know.
Recent Comments