by Mollie Millington | Nov 6, 2017 | corrective exercise, exercise, running
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| Dorsiflexion assessment at our first meeting |
It is no secret that I want to be a faster runner. With three World Marathon Majors down and three more to go, improving my marathon PB is the best way to obtain entry to these exclusive races. From January to June this year, I was devoted to #tracktuesdays with Advent Running and found that my speed did increase (I moved up from train 4 to train 3). But then due to my Achilles tendinopathy, I had to stop going to track. This month, I have returned to track but seem to be back to square one.
With each marathon, I realize strength training would make a big difference in my strength and endurance. What I have done so far (basic full body training with free weights) just isn’t working which I why I have started to work with Function360 Physiotherapy here in London so get my body into running shape. My treatment program started all with a gait analysis that identified where my body’s imbalances were. Working off that base, I have twice met with Harvey, a corrective exercise specialist. Our first session was primarily an evaluation of my mobility and ability to establish a baseline. There was a variety of exercises and stretches we went through, some of which were given to me as homework.
Sure, stretching and reps of 10 sounds really easy, but I can assure you I was sweating throughout my sessions. To increase the intensity up another notch, Harvey made me foam roll for over five minutes. I targeted my quads and adductor muscles.
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| Foam rolling isn’t my favorite thing to do |
This week, I promised Harvey I would complete my homework. After all, what good is meeting with him once a week if I am not doing my part outside of our meetings? Spending additional time on these exercises is just as important as going to track and getting my long runs done.
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| Harvey helping me work my tibia |
Of course, I strained my hamstring on Sunday running for a train. I experienced a bit of DOMS after our session on Wednesday. I think I might have still been sore or stiff from that, which made the running tough. I might swap my session with Harvey this week for a massage or myofascial release to see if I can help my hamstring heal.
Function360 is a one stop shop for physiotherapy, sports massage, personal training, corrective exercise and gait analysis. I have now met several members of the team, including the owner, Jor, and everyone is lovely.
Thanks for Function360 for supporting me as one of their sponsored athletes. I will routinely be sharing my experiences with the Function360 team as I continue to prepare my body for the next
challenge.
by thinkmarsh | Oct 20, 2017 | class review, cycling, dancing, exercise, fitness, travel, water sports
When travelling, I love to use my free time to prioritise fitness and try new things. I spent a lot of time researching different fitness trends in Chicago that were not commonly seen in the United Kingdom. Unfortunately, I didn’t have time to try them all. Here is what I suggest you do next time you visit The Windy City.
AIR® class in River North
This studio offers beginner/foundation to advanced aerial exercise classes, such as Flow and Core. The fabric, called a hammock, hangs from the ceiling and can be twisted together for additional strength or extended to fully suspend your entire body. Don’t worry, it really is strong enough to support you while laying horizontal a few feet off of the ground. Alexis taught my class and was very good at explaining which ways we were to flip our bodies up and around in the fabric. The two other women in the class had been to the studio before and were much more confident with their ability, while I had never done anything like this. (I did a cocoon class at Gymbox once but that was just for relaxation). Within the first few minutes of class, I was already hanging upside-down during the warm up. It was such a strange sensation to feel the pressure of the hammock on my lower back as the blood started to rush to my head. It took me some time to learn to trust the hammock and relax into each movement. Alexis, a former dancer, taught us a few separate sequences to build a one minute routine, which we tried at the end of our 50 minute class (click here to watch a video of Alexis demonstrating). Unfortunately, my lack of upper body strength hindered my ability to do several of the moves. I was sweating profusely throughout the class, had to take a few breaks, and definitely felt the session in my arms the next day. Classes can hold up to 22 people at the River North location. The studio has recently launched Floor Lab too, which is a barre-inspired workout session that covers plyometrics, planks, and push ups.
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| My most advanced move |
AquaMermaid
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| Lovely mermaids before we plunged in the pool |
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| Learning to float |
What woman didn’t dream of being a mermaid when she was a little girl (or even now)? Splash was one of my favourite movies growing up. I used to swim like Madison in all my friends’ pools. When I saw I could do this as an adult with a real tail, I knew I had to try it. AquaMermaid Chicago offers classes on Sunday mornings at UIC Sports and Fitness Center. The classes can also be arranged for birthday or bachelorette parties. I roped two of my good friends, Lisa and Pattie, to try it out with me at the Hilton Chicago pool. All I can say is that I was smiling from ear to ear from the moment the tails were pulled out of the bag. Our swim instructor, Cora, was very friendly and patient as she taught us how to float with the tails on, swim from one end of the pool to the other, and how to do a somersault. She also tried to teach us how to do a dolphin circle (not sure if that is exactly what is was called. We had to do a backwards somersault while keeping our legs straight) towards the end of our session. But by this point, we were getting tired and water kept going up our noses. A few moves were challenging for us to do because we only had one lane of the lap pool available to move about. We made it work though, as you can see from the photos. We all got a few foot cramps from the monofin so make sure you eat a banana earlier in the day and take the time to warm up before the class. Overall, this was an absolute blast!
Explore the 606
Unfortunately, I didn’t make it to The 606 but I absolutely love the idea of it. It is an abandoned railway line that now provide 2.7 miles of trails for walkers, runners, and cyclists. Along the way there are art installations and green space. You can have a look at all the maps here.
Divvy, Chicago’s version of Boris Bikes
OK, yes you can rent bikes in London, but I didn’t realize Chicago offered this too until my last few days. I would have much rather ridden a bike around town that taking the subway. You can see things from a pace riding through neighbourhoods rather than from the train line. Prices start at about $10/day (or $99 for the year), where a one way ticket on the L train is $2.25 and a one day L pass is $10. In Oak Park, the suburb where I was staying, I saw several commuting cyclist and numerous cycle lanes. The only downside to the bike rentals is there isn’t a helmet included, but you could probably rent one of those too from a local bike shop. If you are confident on a bike and up for exploration, I highly recommend trying these out.
There were many more things I wanted to try, like a kayak architecture tour and indoor surfing class, but I just ran out of time. If you have a suggestion on other active travel for Chicago, please leave a comment below.
by Mollie Millington | Oct 20, 2017 | class review, cycling, dancing, exercise, fitness, travel, water sports
When travelling, I love to use my free time to prioritise fitness and try new things. I spent a lot of time researching different fitness trends in Chicago that were not commonly seen in the United Kingdom. Unfortunately, I didn’t have time to try them all. Here is what I suggest you do next time you visit The Windy City.
AIR® class in River North
This studio offers beginner/foundation to advanced aerial exercise classes, such as Flow and Core. The fabric, called a hammock, hangs from the ceiling and can be twisted together for additional strength or extended to fully suspend your entire body. Don’t worry, it really is strong enough to support you while laying horizontal a few feet off of the ground. Alexis taught my class and was very good at explaining which ways we were to flip our bodies up and around in the fabric. The two other women in the class had been to the studio before and were much more confident with their ability, while I had never done anything like this. (I did a cocoon class at Gymbox once but that was just for relaxation). Within the first few minutes of class, I was already hanging upside-down during the warm up. It was such a strange sensation to feel the pressure of the hammock on my lower back as the blood started to rush to my head. It took me some time to learn to trust the hammock and relax into each movement. Alexis, a former dancer, taught us a few separate sequences to build a one minute routine, which we tried at the end of our 50 minute class (click here to watch a video of Alexis demonstrating). Unfortunately, my lack of upper body strength hindered my ability to do several of the moves. I was sweating profusely throughout the class, had to take a few breaks, and definitely felt the session in my arms the next day. Classes can hold up to 22 people at the River North location. The studio has recently launched Floor Lab too, which is a barre-inspired workout session that covers plyometrics, planks, and push ups.
|
| My most advanced move |
AquaMermaid
|
| Lovely mermaids before we plunged in the pool |
|
| Learning to float |
What woman didn’t dream of being a mermaid when she was a little girl (or even now)? Splash was one of my favourite movies growing up. I used to swim like Madison in all my friends’ pools. When I saw I could do this as an adult with a real tail, I knew I had to try it. AquaMermaid Chicago offers classes on Sunday mornings at UIC Sports and Fitness Center. The classes can also be arranged for birthday or bachelorette parties. I roped two of my good friends, Lisa and Pattie, to try it out with me at the Hilton Chicago pool. All I can say is that I was smiling from ear to ear from the moment the tails were pulled out of the bag. Our swim instructor, Cora, was very friendly and patient as she taught us how to float with the tails on, swim from one end of the pool to the other, and how to do a somersault. She also tried to teach us how to do a dolphin circle (not sure if that is exactly what is was called. We had to do a backwards somersault while keeping our legs straight) towards the end of our session. But by this point, we were getting tired and water kept going up our noses. A few moves were challenging for us to do because we only had one lane of the lap pool available to move about. We made it work though, as you can see from the photos. We all got a few foot cramps from the monofin so make sure you eat a banana earlier in the day and take the time to warm up before the class. Overall, this was an absolute blast!
Explore the 606
Unfortunately, I didn’t make it to The 606 but I absolutely love the idea of it. It is an abandoned railway line that now provide 2.7 miles of trails for walkers, runners, and cyclists. Along the way there are art installations and green space. You can have a look at all the maps here.
Divvy, Chicago’s version of Boris Bikes
OK, yes you can rent bikes in London, but I didn’t realize Chicago offered this too until my last few days. I would have much rather ridden a bike around town that taking the subway. You can see things from a pace riding through neighbourhoods rather than from the train line. Prices start at about $10/day (or $99 for the year), where a one way ticket on the L train is $2.25 and a one day L pass is $10. In Oak Park, the suburb where I was staying, I saw several commuting cyclist and numerous cycle lanes. The only downside to the bike rentals is there isn’t a helmet included, but you could probably rent one of those too from a local bike shop. If you are confident on a bike and up for exploration, I highly recommend trying these out.
There were many more things I wanted to try, like a kayak architecture tour and indoor surfing class, but I just ran out of time. If you have a suggestion on other active travel for Chicago, please leave a comment below.
by thinkmarsh | Sep 15, 2017 | exercise, fitness
Now that the dark nights are settling in and the temperature is starting to plunge, don’t give up on your summer fitness regime.
Stay motivated- Create a vision board, sign up for a race, pick up some cool goal setting stationary, put £1 in a jar for every mile that you run, or even make a bet with a friend. Dig deep and think about what would inspire you to keep moving through the winter.
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| My vision board from 2012. Who doesn’t want Jess’s abs? |
Invest in a fitness tracker- It doesn’t need to be anything fancy, a simple step counter will do. Some will even buzz if you are sedentary for an hour to remind you to get up and take a quick walk. Apple phones already have the Health app for this and there are other free options out there. The government recommends 10,000 steps a day but I aim for 14,000 because of dog walks.
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| Comparing GPS trackers at Park Run |
Workout at your desk- Curry’s PC World teamed up with Fitbit to bring you a high-intensity routine that only takes 20 minutes and can be completed at work. Set aside time during the day to do these five moves. Get your office mates involved too! You can also check out the 100+ free quickie workouts I have posted here on my blog.
Hire a personal trainer- The financial investment and accountability of a set meeting time will definitely keep you on track. The guidance of a personal trainer can bring you quick visible results which can be very rewarding too. If you don’t have time or budget for in-person coaching, you can also sign up for digital coaching with me.
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| I used to walk Snowy. What a cutie! |
Use your energy for good- Long time readers will know that I believe in the work that Good Gym and Cinnamon Trust charities do. Good Gym has 3 different types of event. The first is where participants can run in a group to do a one-off service job helping an elderly person. The second is also in a group run but this time you help with community project. The third, and I think the coolest, is where you commit to regularly running to an isolated older person. You get to have a visit with them and then run home again. Imagine the impact you will have by brightening their day!
Cinnamon Trust is a bit similar but involves animals. You are paired with a local elderly or disabled person who needs help caring for their companion animals. Usually there are dogs that need walking, but sometimes there are cat to play with or bird cages to clean out.
If you don’t live in the UK, perhaps you can find similar programs where you live.
Get the right kit- Winter is to much different from summer in the UK, aside from the shorter days. Make sure you can be seen with reflective gear. Invest in breathable layers with technical fabric. If you feel good (ie not too hot or cold) and are confident you are safe, you can put more focus on your exercise regime.
I hope one of these suggestions will work for you. If you have any additional ideas, leave a comment below.
This post is in collaboration with Curry’s PC World and Fitbit.
by Mollie Millington | Sep 15, 2017 | exercise, fitness
Now that the dark nights are settling in and the temperature is starting to plunge, don’t give up on your summer fitness regime.
Stay motivated- Create a vision board, sign up for a race, pick up some cool goal setting stationary, put £1 in a jar for every mile that you run, or even make a bet with a friend. Dig deep and think about what would inspire you to keep moving through the winter.
|
| My vision board from 2012. Who doesn’t want Jess’s abs? |
Invest in a fitness tracker- It doesn’t need to be anything fancy, a simple step counter will do. Some will even buzz if you are sedentary for an hour to remind you to get up and take a quick walk. Apple phones already have the Health app for this and there are other free options out there. The government recommends 10,000 steps a day but I aim for 14,000 because of dog walks.
|
| Comparing GPS trackers at Park Run |
Workout at your desk- Curry’s PC World teamed up with Fitbit to bring you a high-intensity routine that only takes 20 minutes and can be completed at work. Set aside time during the day to do these five moves. Get your office mates involved too! You can also check out the 100+ free quickie workouts I have posted here on my blog.
Hire a personal trainer- The financial investment and accountability of a set meeting time will definitely keep you on track. The guidance of a personal trainer can bring you quick visible results which can be very rewarding too. If you don’t have time or budget for in-person coaching, you can also sign up for digital coaching with me.
|
| I used to walk Snowy. What a cutie! |
Use your energy for good- Long time readers will know that I believe in the work that Good Gym and Cinnamon Trust charities do. Good Gym has 3 different types of event. The first is where participants can run in a group to do a one-off service job helping an elderly person. The second is also in a group run but this time you help with community project. The third, and I think the coolest, is where you commit to regularly running to an isolated older person. You get to have a visit with them and then run home again. Imagine the impact you will have by brightening their day!
Cinnamon Trust is a bit similar but involves animals. You are paired with a local elderly or disabled person who needs help caring for their companion animals. Usually there are dogs that need walking, but sometimes there are cat to play with or bird cages to clean out.
If you don’t live in the UK, perhaps you can find similar programs where you live.
Get the right kit- Winter is to much different from summer in the UK, aside from the shorter days. Make sure you can be seen with reflective gear. Invest in breathable layers with technical fabric. If you feel good (ie not too hot or cold) and are confident you are safe, you can put more focus on your exercise regime.
I hope one of these suggestions will work for you. If you have any additional ideas, leave a comment below.
This post is in collaboration with Curry’s PC World and Fitbit.
by thinkmarsh | Sep 13, 2017 | eating, exercise, family, outdoors, relax, running, self care
Of course, different strokes for different folks but I had an awesome weekend and think you should too. Here are my tips. Let me know which ones you try and how it goes.
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| Burgess Park fishing late |
- Be a parkrun tourist- Due to my next tip, I needed to be in Elephant and Castle mid-Saturday morning. I started looking at different parkruns and found Burgess Park run would be closest to where I needed to be. After a quick shout on Facebook, I had a few friends meeting me there. The bonus was that a few other friends from track happened to be there and it was perfect running weather (sunny, cool, with a slight breeze). The course is flat and pretty with a fishing lake, open lawns, and wildflower gardens. They even had orange pieces at the finish. I was #224 and pleased with my sub-30 time. After saying goodbye to everyone, I put my Osprey rucksack on and ran another 5K towards my marathon training.
- Attend an instructional weight lifting session- I was lucky enough to be invited by Vlique to attend a Girls Who Lift session at One2One fitness studio near Elephant and Castle. Although I am a certified personal trainer, I don’t have any clients right now nor do I belong to a gym. It was great to have Anna review proper technique of cleans, squats, dead lifts, and pull ups. An added bonus was that Sabine from My Life My Challenges was there too. I hadn’t seen her in ages so it was great to catch up.
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| Working on my clean but I am fatigued from running 10K |
- Hit up an activewear sale- Lululemon leggings are my gold standard in terms of quality and fit. However, they are also a big investment. Sabine knew about a sample sale, which we spent a lot of time and money at.
- Have a delicious milkshake with a good friend- Maple syrup, Jack Daniel’s and vanilla ice cream. Need I say more?
- Go on a date with your partner- Sunday was our 7th wedding anniversary. We went to Luppolo in Wanstead as it is one of our favorites. We always order the same thing.
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| Goat’s cheese, red onions, olives pizza |
- Sleep in and then go for a run- Don’t set your alarm. When I woke up, I had a rough idea that I wanted to run another 10K. I added in a stop at Rinkoff Bakery for some crodoughs, I mean to add in a mile, too.
- Eat an outdoor brunch in Victoria Park- Yes, more eating. Are you seeing a theme yet? I met James and Oldland at a cafe for yummy food in the brisk air. The sun went behind the clouds but that didn’t matter as I ate a big plate of veg, egg, and halloumi while James had banana praline pancakes.
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| More eating! |
- Make your dog a cake- Not only was it our anniversary, it was also Oldand’s 3rd adoptiversary on Monday. I found a dog-friendly cake recipe online. After Oldland licked all the Greek yogurt icing off of the cake, he swallowed the cake in two bites.
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| Liking the plate |
- Watch Outlander- The 3rd series (“season” in America) started and I cannot wait to see how they adapted Voyager.
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| I was lucky to see Outlander on Thursday night as a sneak preview 🙂 |
If you have any suggestions on what I sure try this weekend, leave a comment below and let me know.
Thanks to Vlique for the complimentary experience. All opinions are honest and my own.
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