by Mollie Millington | May 8, 2017 | exercise, outdoors, product review
Did you know that May is National Walking Month? Set up by Living Streets, the UK charity for everday walking, the aim is to create a nation where everyone enjoys the simple act of walking. People often overlook walking as a form of exercise, but it is a great one. The impact to the joints is less than running and it can still raise the heartbeat. According to the NHS, walking has even been shown to reduce the risk for chronic illnesses if done at a moderate intensity. Walking can be done anytime, anywhere. It is free and just about anyone can do it.
We chose our flat as it is near a large park and I get in at least one walk a day by taking our dog for a romp. I leave my phone at home to unplug for a bit too and just enjoy being out in nature. But if you don’t have a dog or a nearby park, there are plenty of ways to get your steps in.
The easiest way to accumulate steps is to walk for part of your commute. Walk to the next bus or subway stop or get off one stop early. You could also make your tea break or lunch hour a time to leave the office and walk around the block a few times. When you get back to the office, rack up a few more steps by taking the stairs instead of lift.
In the evening, why not create a new family tradition of going on a walk with the family rather than relaxing in front of the TV? Your children will learn from your example and benefit from being unplugged for a while too.
The Cinnamon Trust is a great way to get involved with your local community and walk more. With this organization, you volunteer to walk elderly or disabled neighbor’s dogs (there are other pets available to care for too if dogs are not your thing). Not only will you get your steps in, but the doggies will be happy too. When we lived in Mill Hill, I walked a dog on Sundays that I was paired with through the Cinnamon Trust. Now, we have Oldland so he gets us outside at least twice a day, if not three.
On our dog walks over the weekend, I tried out the new Keen Terradora mid-walking boot. I had heard of Keen before (I have a pair of their sandals which are great for casual cycling and water sports) and knew the boots would be comfortable as soon as I put them on. The boots have a wide toe box (a signature design aspect of all Keen footwear) and a cushioned panel to support the Achilles. This cushioning really appeals to me, as my Achilles are very tender and I find some shoes irritate them more.
The Terradoras also have a heel lock linked to the laces which can give extra support if needed, depending on the activity you are going to take part in. I have a narrow foot and this ability to tighten the shoe to fit my foot is great. The tread is good for fields, city streets and icey conditions, but the footbed support isn’t designed for use with heavy rucksacks. The shoes are superlight, so for me it is a fair tradeoff as I don’t do any serious backpacking.
My style is a bit more ‘function over fashion’ or sporty, but I think the Terradoras would also work with a bootcut jean if you were travelling on a walking holiday and wanted to head to the pub. Or if you spent a day exploring the town rather than the mountains, you could wear these boots and still have comfy feet.
Being waterproof boots, I know Oldland and I can walk in the park no matter what the weather. On the weekend, we go as a family with my husband too. With our close friends starting to have children, we have found that walks to the playground with the kids are a nice way to spend the afternoon too. We also take walks with the in-laws when we visit them. Walking is a bit harder to do when we go back to America to visit my family. America is designed for driving, not walking!
When do you find time to go for a walk? Try to aim to get 10,000 steps a day or more this May in honor of National Walking Month. Just remember to carry water with you if you go out for a long walk, just in case you get thirsty (or lost!). If you need some inspiration, check out these sites:
John Harris’ Walking in England– links to free downloadable maps
The National Trails- explore the diverse landscapes of Britian (has info on horse riding trails and cycling paths too)
Walking For Health– search for a health walk scheme near you. Over 1,800 free short lead walks are offered a week.
London For Free– 12 free self-guided walks of London.
Free Tours By Foot- another bunch of free walking tours of London
The boots were given to me for a review. All opinons are honest and my own.
by thinkmarsh | May 5, 2017 | exercise, running, SMART goals, strength, WMM
|
| At the London Marathon red start |
As you read on Monday, the London Marathon has come and gone. It has been my sole focus since mid-December, so to have it gone is a bit unsettling. I still have my long term goal of qualifying to run the Boston Marathon in 2019, but it seems so far away and I am not really happy with my London Marathon performance. Yes, I got a PB, but deep down I feel it is because I didn’t stop and use the bathroom as many times as I did in Berlin. I also didn’t stick with my goal of 9:30min/miles. Friends warned me not to start off the London Marathon too fast. I did though (the cheers are infectious!) and tried to rein myself in. Near the start of the race, my splits were estimating I would finish in 4:15:00. But my body just wasn’t strong enough. Hips and legs started to hurt at mile 16, which was 10 long miles from the finish line.
This has always been my problem during a marathon and I know how to solve it. Is it fear that keeps me from strength training? Lack of time? Self-sabotage? I have all the kit I need, the knowledge of the exercises, free access to a small gym, a membership to an online gym with tons of video resources yet there is a mental block.
After every marathon (or usually 2 weeks before), I swear I will lift for the next race. My butt shouldn’t be lazy. My heels should come up to my bum when I run not barely lift off the ground, right?
It comes down to how badly do I want it? How much am I willing to give to reach Boston, to finish a marathon feeling strong rather than limping around for the following week, to fit the expected aesthetics of a personal trainer (another one of my insecurities)?
To bring things into focus, I have set myself three SMART goals:
- Complete 2 strength sessions a week for the next eight weeks
- Three rounds of 10 kegals and clams six days a week
- Run Chicago Marathon in 4:15:00 (8 October 2017)
As a #fitnessrockstar in
Julia B Fit’s online gym (where a free basic membership is available), I am fortunate enough to have access to most of her videos. There are a dozen programs or you can mix and match videos as you see fit. Julia recommended a few specific workouts for me that fit in my two sessions/week goal, as well as getting my body into better running shape. She has introductory videos for all the programs to give you specific instructions on each move. This allows you to ‘hit the ground running’ when you watch the workout. As a personal trainer, I find her combinations of movements refreshing. The body is continually challenged, no matter which video you watch. A lot of the workout can be done without any equipment or simply
dumbbells and a
yoga mat.
 |
| Working out in my narrow flat |
Don’t worry, I will keep busy on the other five days of the week. I have a few spin classes that I am taking at the Velodrome and RUNch sessions mixed in too. In June, I am taking part in the
London 10 Mile race in Richmond Park (anyone up for brunch?) so I need to keep logging miles. Something else is planned for July too but I will share more about that soon.
After the eight weeks of strength training, it will be time for me to start marathon training properly again. I am considering hiring a run coach to give me a bit more structure to improve my speed. If you have ever worked with a running coach, please leave a comment below on any advice you have for selecting one. Or if you have any tips on getting over the post-marathon blues, I would love to hear about them.
This post contains affiliate links. They do not add any additional cost to the buyer but help pay for the maintenance of my website.
by Mollie Millington | May 5, 2017 | exercise, running, SMART goals, strength, WMM
|
| At the London Marathon red start |
As you read on Monday, the London Marathon has come and gone. It has been my sole focus since mid-December, so to have it gone is a bit unsettling. I still have my long term goal of qualifying to run the Boston Marathon in 2019, but it seems so far away and I am not really happy with my London Marathon performance. Yes, I got a PB, but deep down I feel it is because I didn’t stop and use the bathroom as many times as I did in Berlin. I also didn’t stick with my goal of 9:30min/miles. Friends warned me not to start off the London Marathon too fast. I did though (the cheers are infectious!) and tried to rein myself in. Near the start of the race, my splits were estimating I would finish in 4:15:00. But my body just wasn’t strong enough. Hips and legs started to hurt at mile 16, which was 10 long miles from the finish line.
This has always been my problem during a marathon and I know how to solve it. Is it fear that keeps me from strength training? Lack of time? Self-sabotage? I have all the kit I need, the knowledge of the exercises, free access to a small gym, a membership to an online gym with tons of video resources yet there is a mental block.
After every marathon (or usually 2 weeks before), I swear I will lift for the next race. My butt shouldn’t be lazy. My heels should come up to my bum when I run not barely lift off the ground, right?
It comes down to how badly do I want it? How much am I willing to give to reach Boston, to finish a marathon feeling strong rather than limping around for the following week, to fit the expected aesthetics of a personal trainer (another one of my insecurities)?
To bring things into focus, I have set myself three SMART goals:
- Complete 2 strength sessions a week for the next eight weeks
- Three rounds of 10 kegals and clams six days a week
- Run Chicago Marathon in 4:15:00 (8 October 2017)
As a #fitnessrockstar in
Julia B Fit’s online gym (where a free basic membership is available), I am fortunate enough to have access to most of her videos. There are a dozen programs or you can mix and match videos as you see fit. Julia recommended a few specific workouts for me that fit in my two sessions/week goal, as well as getting my body into better running shape. She has introductory videos for all the programs to give you specific instructions on each move. This allows you to ‘hit the ground running’ when you watch the workout. As a personal trainer, I find her combinations of movements refreshing. The body is continually challenged, no matter which video you watch. A lot of the workout can be done without any equipment or simply
dumbbells and a
yoga mat.
|
| Working out in my narrow flat |
Don’t worry, I will keep busy on the other five days of the week. I have a few spin classes that I am taking at the Velodrome and RUNch sessions mixed in too. In June, I am taking part in the
London 10 Mile race in Richmond Park (anyone up for brunch?) so I need to keep logging miles. Something else is planned for July too but I will share more about that soon.
After the eight weeks of strength training, it will be time for me to start marathon training properly again. I am considering hiring a run coach to give me a bit more structure to improve my speed. If you have ever worked with a running coach, please leave a comment below on any advice you have for selecting one. Or if you have any tips on getting over the post-marathon blues, I would love to hear about them.
This post contains affiliate links. They do not add any additional cost to the buyer but help pay for the maintenance of my website.
by Mollie Millington | Mar 22, 2017 | exercise, fitness
Spring seems to have sprung so now it is time to work on coming out of your winter hibernation. I already have students asking me how to get a flat stomach. I suggest starting to spend more time outdoors by walking or running in the park. Meet friends for a cycle ride along the canal. Take the kids to the playground and climb on the equipment with them. Get your body moving to get stronger and healthier in no time.
Here are 8 moves for a slender summer tummy you will be proud to show off in your swimming costume. Start with 30 seconds each, and each week add 10 more seconds. Add 30 seconds of star jumps between each one for a cardio boost! Remember to check with your doctor before beginning a fitness program.
1. Side planks (30 sec on each side. Don’t let the hips drop)
2. Partnered leg lifts (One person stands and pushes away the other’s toes as they lift them up to 90 degree)
3. Ballet crunches (Start laying on the ground and hold arms in ballet 1st position. Then move in an anti-clockwise direction pausing at 3, 12, and 9 on the clock face. Repeat 10 times then switch to other direction)
4. Roll back and reach (Sit with feet on ground and knees bent. Hold arms straight out in front of you and slowly lower your torso back with your hips being the pivot point. As you lower, bring one arm out to the side and reach behind you until you feel you cannot go any lower (you will develop a greater range of motion with more practice). Come back up by imaging a string is attached to your chest and drawing up upward. Repeat on the other side.)
5. Supermans (Lay on stomach with arms and legs extended. Raise opposite arm and leg a few cm off ground. Hold for 3 seconds. Alternate sides)
6. Step in and out plank (In plank position, step left foot out 1 step to the left, then right foot out to right 1 step, then left foot back to centre, followed by the right foot. Continue)
7. Tea pot (Standing up, have a weight in one hand. A jug of laundry detergent or bag with a few books in it will work. Place left hand on left hip and have weight in right hand. Slide right hand down outside of right thigh until you are just above knee. Then use abs on left side to help you stand upright. Complete one set on the one side for 30 seconds, then switch to the other.)
8. Standing side crunch (Place all of weight on left leg. Hold on to chair or wall if you have poor balance. Raise right arm above head and point right toe to ground. Bring right elbow to right knee at 45 degree to body. Extend arm up again as you point toe but try not to put any weight on right foot to keep tummy working. Repeat for the 30 seconds, then switch sides.
The foods you eat and drink will affect how your midsection looks too. Here are some food and drinks to avoid developing a bloated stomach. Keep a food diary to see which ones affect you the most.
- Fizzy drinks are filled with gas, which then is released inside your stomach and intestines. Often times fizzy drinks will have excess sugar too, which contributes to the bloating problem.
- Chewing gum is thought to bring air into your stomach so stick to the mints before a big night out.
- Dark green vegetables, like kale, broccoli, and cabbage, can cause bloating and flatulence, but if you eat them regularly, your intestines will increase their efficiency at digesting them.
- Dairy causes bloating in many people with and without lactose intolerances. Pay attention to how your body responds to milk, certain types of cheese, yoghurt, and ice cream, and then avoid the ones that give you trouble.
Another crucial element to reducing the amount of fat stored around your waistline is to get enough sleep! Added stress and lack of rest releases a hormone called cortisol. Too much cortisol can cause excess fat to accumulate around your midsection.1 If you are eating right and exercising, but not seeing a shift in your body shape, take a look at your sleep patterns to ensure you are getting enough quality sleep. Aim for 8 hours of uninterrupted sleep. If you are training more than usual, you might need even more.
Leave a comment below and tell me how you are emerging from your winter hibernation.
1Moyer, et el. Obes Res. 1994 May;2(3):255-62.
This post originally appeared on So Sweaty’s blog.
by thinkmarsh | Mar 22, 2017 | exercise, fitness
Spring seems to have sprung so now it is time to work on coming out of your winter hibernation. I already have students asking me how to get a flat stomach. I suggest starting to spend more time outdoors by walking or running in the park. Meet friends for a cycle ride along the canal. Take the kids to the playground and climb on the equipment with them. Get your body moving to get stronger and healthier in no time.
Here are 8 moves for a slender summer tummy you will be proud to show off in your swimming costume. Start with 30 seconds each, and each week add 10 more seconds. Add 30 seconds of star jumps between each one for a cardio boost! Remember to check with your doctor before beginning a fitness program.
1. Side planks (30 sec on each side. Don’t let the hips drop)
2. Partnered leg lifts (One person stands and pushes away the other’s toes as they lift them up to 90 degree)
3. Ballet crunches (Start laying on the ground and hold arms in ballet 1st position. Then move in an anti-clockwise direction pausing at 3, 12, and 9 on the clock face. Repeat 10 times then switch to other direction)
4. Roll back and reach (Sit with feet on ground and knees bent. Hold arms straight out in front of you and slowly lower your torso back with your hips being the pivot point. As you lower, bring one arm out to the side and reach behind you until you feel you cannot go any lower (you will develop a greater range of motion with more practice). Come back up by imaging a string is attached to your chest and drawing up upward. Repeat on the other side.)
5. Supermans (Lay on stomach with arms and legs extended. Raise opposite arm and leg a few cm off ground. Hold for 3 seconds. Alternate sides)
6. Step in and out plank (In plank position, step left foot out 1 step to the left, then right foot out to right 1 step, then left foot back to centre, followed by the right foot. Continue)
7. Tea pot (Standing up, have a weight in one hand. A jug of laundry detergent or bag with a few books in it will work. Place left hand on left hip and have weight in right hand. Slide right hand down outside of right thigh until you are just above knee. Then use abs on left side to help you stand upright. Complete one set on the one side for 30 seconds, then switch to the other.)
8. Standing side crunch (Place all of weight on left leg. Hold on to chair or wall if you have poor balance. Raise right arm above head and point right toe to ground. Bring right elbow to right knee at 45 degree to body. Extend arm up again as you point toe but try not to put any weight on right foot to keep tummy working. Repeat for the 30 seconds, then switch sides.
The foods you eat and drink will affect how your midsection looks too. Here are some food and drinks to avoid developing a bloated stomach. Keep a food diary to see which ones affect you the most.
- Fizzy drinks are filled with gas, which then is released inside your stomach and intestines. Often times fizzy drinks will have excess sugar too, which contributes to the bloating problem.
- Chewing gum is thought to bring air into your stomach so stick to the mints before a big night out.
- Dark green vegetables, like kale, broccoli, and cabbage, can cause bloating and flatulence, but if you eat them regularly, your intestines will increase their efficiency at digesting them.
- Dairy causes bloating in many people with and without lactose intolerances. Pay attention to how your body responds to milk, certain types of cheese, yoghurt, and ice cream, and then avoid the ones that give you trouble.
Another crucial element to reducing the amount of fat stored around your waistline is to get enough sleep! Added stress and lack of rest releases a hormone called cortisol. Too much cortisol can cause excess fat to accumulate around your midsection.1 If you are eating right and exercising, but not seeing a shift in your body shape, take a look at your sleep patterns to ensure you are getting enough quality sleep. Aim for 8 hours of uninterrupted sleep. If you are training more than usual, you might need even more.
Leave a comment below and tell me how you are emerging from your winter hibernation.
1Moyer, et el. Obes Res. 1994 May;2(3):255-62.
This post originally appeared on So Sweaty’s blog.
by Mollie Millington | Feb 8, 2017 | exercise, running, travel
just a few days, I will be on a plane to South Africa. This is the first time I will be visiting the region and I am ticking things off my bucket list. During my two week stay, I plan on balancing fitness acitivites with time to relax, as well as sightseeing. I am a firm believer that vacations are a time when you can unplug, find time to do the things you enjoy, and stay comitted to your health goals.
Here is a rough itinerary of what I will be doing while I am enjoying the 26 degrees C and sunshine.
Days 1-3: Visit Stellanbosch for a friend’s wedding. This is the reason I am headed down to that part of the world. Of course, there will be indulgences with eating and drinking, but I will be burning calories on the dance floor too.
Day 4: 10K trail run at Warwick Winery and dinner with a friend from London who lives in Cape Town. I love me some bling and am trying to run in every state and country I visit. This race is a trail run with lots of hills. I will need to pack my trail shoes!
Day 5: Settle into Cape Town and visit the beach.
Day 6: CAGE DIVING! The team at Marine Dynamics have invited me out on their boat to see great white sharks in their natural habitat. I am a super-fish nerd and this has been on my bucket list for many many years. This group come highly recomended and I cannot wait to bring my faux pro action cam in the cage with me.
Day 7: I am debating about paragliding or sea kayaking. What do you recomend? The bride and groom are having a farewell BBQ in the evening too.
Day 8: Park Run in Cape Town and then my husband arrives.
Day 9-10: Hire road bikes and explore the area on 2 wheels. My husband will be designing our routes and I hope I can keep up.
Day 11-12: Penguin colonies and prison visit.
Day 13-14: Safari a few hours from Cape Town. We have two safaris a day (at sunrise and sunset) during our stay. We also get to meet some elephants up close and personal.
Day 15: Relax in Cape town and then head back home.
I am looking for fitness studios in Cape Town to visit or other active excursions. Please leave a comment below if you have a suggestion for me or send me a tweet.
We chose our flat as it is near a large park and I get in at least one walk a day by taking our dog for a romp. I leave my phone at home to unplug for a bit too and just enjoy being out in nature. But if you don’t have a dog or a nearby park, there are plenty of ways to get your steps in.
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