by Mollie Millington | Sep 1, 2021 | fitness, product review, technology
With degrees in science, I am all about the data. My first session with new personal training clients always involved body measurements and baseline fitness assessments. We check in every eight weeks to ensure the program is delivering what the client wants. I also have a handheld device that can measure percent body fat. BMI is not something that I promote to my clients as a way to measure overall health. It is based purely on a calculation that does not take into account how a person is built and how strong they are. I am huge fan of my Sunnto watch which links to Strava, where I log all of my runs, rides, and swims (do you follow me?) to look at how my performance changes over time. You may also recall this previous post where I spoke about a new tool called Supersapiens that helps monitor your blood glucose levels. Every day, there seems to be a new piece of technology to help people learn more about their body and how they can optimize training and nutrition for their goals.
My Vital Metrics is a new London lab that offers clients the options of the following services: DEXA Scan, a 3D body map, body composition scan, resting metabolic rate, and VO2 Max testing. The owner, Owen, is a personal trainer who opened My Vital Metrics to help clients adjust their training focus based on scientific assessments with aesthetic visualizations. The data gathered during your session will help you know your Basal Metabolic Rate (BMR) which influences how many calories you need to consume to gain or loose weight. The 3D body map takes away the human error element when measuring with a tape measure (measuring can be tricky over Zoom especially if your client does not have a tape measure). VO2 Max measures your cardiovascular performance and efficiency while you are going at your maximum on a treadmill or stationary bike.
I was very lucky that Owen invited me to My Vital Metrics to try out his scans and discuss how he can help my coaching clients. He was very easy to talk to and welcomed me into his lab. After chatting for 10 minutes about life in London as ex-pats, I found myself in a sports bra and Runderwear awaiting 360 degree photographs and body scans. Given how I have been feeling about my weight over the last two years, I was a bit nervous about this. Working with a nutritionist in the past, I have many before and after photos in the same outfit but this 3D scan leaves no place to hide. Owen pointed out that when I come back for a new set of 3D measurements, my data will show me precisely how much my measurements have changed (both in measurements and also cross-sections). He offers packages and memberships for regular visits, which is extremely appealing if you have specific goals you are working towards. I feel having an appointment in the diary can be very motivating and will offer greater insight on whether my training and nutrition plan is working for me.
DEXA is the gold standard for body composition analysis, measuring how much body fat and/or muscle you have. For this, I simply had to lay very still as the machine passed over my body a few times. One of the reasons I wanted to get the DEXA scan was to see if visceral fat (the kind of fat that wraps around your internal organs) is the cause of my increasingly annoying incontinence issue. The results below show no visceral fat. I am not sure how I feel about this. On the one hand, it is good news because visceral fat is something that raises the risk for major health complications. On the other, I am very frustrated that I still don’t know why my incontinence has been getting worse over the last year. On a side note, the DEXA revealed just how much stronger my right arm and leg are than my left by measuring the amount of muscle (data not shown).
After Owen collected all of the data from my scans, he offered a written action plan on how I can loose weight over 16 weeks, which was our agreed upon goal. Based on my BMR (which was a little high because I had a Red Bull just before my appointment, oops!), I need to aim for 1500 calories for a daily calorie deficit of 494 calories. He set target ideal body fat percentage and an aim to increase my lean body mass. Now I just need to quit my daily cookie diet to see the results. To keep this goal an achievable balance with marathon training, I have decided to wait until after the marathon to worry too much about my diet. Looking at my Strava stats, I spend about seven to eight hours per week on training so that should give me time to meal plan and cook (and hopefully sleep).
Although the scans also identify bone density, this is not a medical diagnostic service. Owen has been able to highlight anomalies for clients to follow up with their GP, which I think is fantastic. Knowledge is power and with the NHS overwhelmed with Covid-caused backlog, these assessments will help you reach health and fitness goals with the possibility that if something major is amiss, it might get picked up. Owen is quite keen to align with personal trainers, nutritionists, and other health practitioners who would find this client data useful. If you think it would be a valuable asset to add to your services, I highly recommend getting in touch with Owen. He has offered my followers who can come to his office in Central London a 20% discount code. It will be a fantastic way to learn about your bone health, muscle mass, and body composition. Send an email to mollie@ptmollie.com to receive the code and let me know what you find out.
Thanks to My Vital Metrics for the complimentary service. All opinions are honest and my own.
by Mollie Millington | Jul 12, 2020 | exercise, fitness, outdoors
This workout is best to do outdoors as you will need room to run and a park bench. 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 – Walk 1 min, jog 1 min, sprint 1 min, skip 1 min
Walking lunge- 1 min
Sprint- 30 sec
Alternating side squats- 1 min
Sprint- 30 sec
10 burpees
Sprint- 30 sec
Jumping jacks/ star jumps- 1 min
Sprint- 30 sec
Jog- 1 min
Tricep dips on park bench- 30 sec
Forearm plank- 1 min
Pilates boat pose– Hold for1 min
Toe touches– 1 min
Enjoy the sunshine!
by Mollie Millington | May 31, 2020 | exercise, fitness, quickie
Last summer, we visited some friends in Philadelphia. I was in the middle of a run streak, so I took the opportunity to run up the ‘Rocky steps.’ Boxing is a wonderful way to stay fit and I am taking some inspiration for today’s workout. 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 with me.
Please consult your doctor before engaging on any fitness regime. Remember to go for QUALITY over quantity. 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 min walk/jog in place, 1 min star jumps/jumping jacks, 1 min speed bag bouncing left and right
1 min- Quick left knee thrusts with left toes tapping ground very lightly (not putting any weight on left foot)
1 min- Quick right knee thrusts with right toes tapping ground very lightly (not putting any weight on right foot)
2 min- Boxing combination with left foot slightly forward of right (for those right-handed). Jab (left), cross (right), jab (left), punch to the right 2x as you take 2 side steps to the right, left hook (keep elbow at 90 degrees) *you will need some space for this one*
1 min- Front kick alternating legs by bringing knee up and then flicking out foot (carefully so as to not hyperextend your knee). Arms start up above your head and go down by your sides each time you kick.
2 min- Boxing combination- Right upper cut, left upper cut, duck (low squat), cross (right), jab (left), cross (right), duck (squat), right elbow (elbow at 90 degrees, bring elbow away from body in front of the chest.
1 min- Jump rope (either with a rope or pretend)
1 min- Squat jumps
1min- Bicycle crunches
Hope this has your heart pumping and your body sweating. Feel free to run up some steps and shout “Adrian!”
by Mollie Millington | May 24, 2020 | exercise, fitness, quickie
We are back to full body workout today. 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 with me.
Please consult your doctor before engaging on any fitness regime. Remember to go for QUALITY over quantity. 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 min of jumping jacks/star jumps, 1 min double high knee jumps (jump up and bring both knees up to hit the palm of your hand. Elbows at 90 degrees, palms facing down), 1 min of jumping jacks/star jumps
1 min- Push/press up on knees or toes
1 min- Forearm plank
1 min- Crab dips
1 min- Forearm plank
1 min- Split squat (Stationary lunge with left foot forward, leaving feet planted and just going up and down)
1 min- Turn 90 degrees to right and do regular squats
1 min- Turn 90 degrees to right and do split squats with right foot forward
1 min- Turn 90 degrees to right and do squats
1 min- Crunches
Bonus minute- Burpees!
Remember if you are feeling good at the end of this workout, repeat it again!
by Mollie Millington | May 17, 2020 | exercise, fitness, quickie
Today’s workout will target the hips and bum- just in time for summer! 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 with me. Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. 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 minutes of squats with feet hip width apart. Keep weight in the heel. Stick bum out as if sitting in a chair. If you can get your thighs parallel to the ground at the bottom of the squat. Squeeze your bum on the way up.
1 min- Clams with left side down.
1 min- Clams with right side down.
1 min- Kneel on all all 4’s. Raise left knee up to side while keeping knee at 90 degrees (think of a male dog marking his territory on a fire hydrant).
1 min- Kneel on all all 4’s. Raise right knee up to side while keeping knee at 90 degrees (think of a male dog marking his territory on a fire hydrant).
1 min- Roll ups
1 min- Kneel by sitting on feet. Lift bum so it is barely off feet. Swing hips in little circles clockwise for 30 sec, then counter/anti-clockwise for 30 seconds. Keep hips low! You will feel this in thighs and bum.
1 min- Stand and hold onto the back of a stable chair or counter. Arabesque with the left leg by keeping the leg straight and toe pointed. Raise left leg with little pulses while keeping the chest high and back straight.
1 min- Arabesque with the right leg by keeping the leg straight and toe pointed. Raise right leg with little pulses while keeping the chest high and back straight.
1 min- Continue to hold on to chair for balance. Left knee should be raised at 90 degree angle. Make small circle clockwise for 30 secs then counter/anti-clockwise for 30 seconds. Smaller circles are more effective.
1 min- Continue to hold on to chair for balance. Right knee should be raised at 90 degree angle. Make small circle clockwise for 30 secs then counter/anti-clockwise for 30 seconds. Smaller circles are more effective.
Well done! Be sure to stretch your booty when you are finished with the workout.
by Mollie Millington | May 10, 2020 | exercise, fitness, quickie
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 with me. Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. 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- 2-3 minute brisk walk or jog (you should break into a light sweat, if not keep going!)
1 min- Step ups on a curb or step. (Step up with your right foot, then your left foot. Step back down with your right foot and follow with your left foot. Do this for 30 seconds then switch to left foot leading.)
1 min- Triceps dip on the curb or step. Keep hips close to step and only use arms to go up and down.
30 sec- Side plank with left arm on the bottom. Keep hips up (don’t let them sag).
30 sec- Side plank with right arm on the bottom. Keep hips up (don’t let them sag).
1 min- Calf raises on low step or curb.
1 min- Shuffle to the right for 3 steps (keep low in a squat) and then punch across your chest with left hand. Go back the other way (shuffle left for 3 steps and punch with right hand).
1 min- Feet hip width apart, squat so bum is out and weight is in your heels. When you go to stand up straight, raise your hands above your head. Repeat.
1 min- Pretend you are hitting a speed bag (from boxing) with alternating hands that is just above your forehead. You don’t need to extend your arms fully. Keep the feet moving too by bouncing on your toes. Be quick!
1 min- Run in place and get your knees up high!
1 min- Press/Push ups using the steps to make it easier (at an incline) or harder (decline).
This workout is a bit more cardio than the others. Feel free to mix and match with one of the previous quickies.
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