by Mollie Millington | 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.
by Mollie Millington | Feb 27, 2019 | exercise, fitness, motivation
So far, I have been taking it easy this year in terms of training. My book launch consumed most of my time and energy in January, which left little time for anything aside from the spin classes I teach and physiotherapy sessions. With my 40th birthday and three trips abroad in February, I also took some time off from working with my nutrition coach. The break was needed, both physically and mentally. I had been pushing myself quite hard since the start of my 4×4 challenge in the autumn in 2018. After an eight mile run over the weekend, I realized I was ready to start adding structure back into my training and keeping better tabs on my nutrition. Without a big goal to work towards, I am feeling a little bit lost.
Many people take breaks from fitness routines for various reasons, such as an injury, having a baby, or a busy time at work. It may sound funny, but I am a little nervous about getting going again. Will I be out of shape? How can I possibly limit the amount of chocolate I consume each day? It can be a bit overwhelming to get back into a health and fitness routine, so here are my eight tips on how to do it successfully.
1. Forgive yourself for taking a break. Whatever the reason, you took a break but now it is over. Rather than looking back and regretting anything (loosing fitness, gaining weight, missing out on training sessions with friends), know that our bodies need rest and recovery built into macrocycles. Use your energy to build focus on what lies ahead.
2. Set a plan. Before you start up again, decide what you want to focus on and how. Do you want to eat more fruit and vegetables? Do you want to lift three times a week before work? No matter what your goal is, plan is out in chunks (such as 8 week cycle) and put it in your diary.
3. Prepare to be hungry. If you are both starting to exercise more frequently and changing your eating habits, you will probably feel hungry at different points in your day. Take the time to prepare meals and snacks ahead of time to save you money and temptation. Keep porridge pots in your desks or dried fruit and nuts for emergencies. Apples, carrots, and Babybels make handy snacks too.
4. Hire a professional to create a habit. Working with Function360 (#gifted) has provided me with training structure and targets my weaknesses so I can achieve my goals. Their physiotherapists know I want to become a faster runner and my assigned program reflects that. This year, I hope to work with them more often to speed up my results. (If you live in London, give them a call and get 15% off your first appointment with my code F360MM15. This is not an affiliate code. I do not receive any monetary compensation for people I refer). A personal trainer, dietitian, personal chef, or life coach. etc will also help you focus on your goals.
5. Prioritize sleep. Yes, you may want to pack your diary full again but think back as to why you needed a break. Without sleep, our body cannot repair itself. We also feel more hungry when tired (because our body needs fuel to make up for lack of sleep). I know you may feel like you need more hours in the day to build up momentum, but it might be a better idea to skip a workout and go to bed early on a regular basis then to crash and burn.
6. Shout about it. Tell your friends, co-workers, and family about your plans. Or put it on social media. The verbal (and visual) commitment will reinforce your refreshed mindset and also give you accountability. If you tell the whole office you are going for a run on your lunch break, they will be sure to ask you how it was that afternoon. Do you want to admit you spent your break on Facebook instead? I didn’t think so.
7. Forego the fizzy drinks. This is one I know I need to work on. Fizzy drinks can be empty calories (as in calories that offer no nutritional value). They are also full of chemicals and an added expense. Aim for water (with a slice of fruit for added flavor) if you can.
8. The more the merrier. Recruit people to join you on this journey. Social runs can be more fun. Meeting people at the gym before work makes the early alarm slightly more bearable. Having your housemates eating home-cooked meals every night with you is a great way to share the prep work and clean up. By having people around you with similar goals, it can help you to talk to them about how you are feeling when you want to give up.
These are just a few tips that have worked for me. You don’t need to do them all at once. Select a few that are doable and see how you get on. If you have any other ideas or suggestions on how to come back to a healthier lifestyle after a break, please leave a comment below and let me know. What has worked for you in the past?
by thinkmarsh | Jan 2, 2019 | books, exercise, fitness, virtual training group
|
| My book is now available on Amazon. |
I am thrilled to say that my first book, 52 Weekend Challenges: Cultivating Health & Happiness, is now available for purchase Amazon. I actually started it in 2013, but my fear of technology and fear of failing held me back from completing it. This year, I decided to finally commit and, with the help of my friends and family, couldn’t be happier with the result.
If you are as excited as I am, click here to buy the book in the UK or here for the USA. Otherwise, check you local Amazon site as it is available in several countries, both as an e-book or paperback.
What is the book about?
The book provides weekend challenges, designed to nudge you outside your comfort zone in a range of areas (fitness, food, health and well-being). You only need to use the book three days a week, which makes it very achievable. Hopefully, as you progress through the year, you will want to start incorporating the things you have learned into your every day life. Challenges range from trying a new food to checking your blood pressure to stretching to setting SMART goals.
Can I get a paper copy rather than electronic version?
Yes, paperbacks are now available! Turns out colour printing is very expensive though for print-on-demand. Thanks for understanding.
What if I need more support?
First, there is a closed Facebook group which you can ask to join after purchasing the book. We are building a community to support each other as we spend a year going through the book, using #Challenge52 to find each other on social media.
Another option is my virtual training group (VTG). This is limited to ten people and begins with a 15 minute consultation call with myself. The group then emails each other once a week to report on the three SMART goals we set at the start. It runs for nine weeks (one week for goal setting, followed by eight weeks of accountability) and is a £75 investment. Each week you receive a newsletter that includes healthy recipes, relevant wellness news, and motivational graphics to hang around the home. The next session starts 14 January 2019. Click here to sign up. You will need email access for this support group.
The third option is one-to-one digital coaching via an app. We can work together no matter where in the world you live, as long as you have Smartphone and internet access. I can monitor your activities, sleep, food intake, and holistic goals from anywhere in the world. I will cheer you on to get you across your finish line, whatever it may be. This service is perfect for busy people who don’t have time to hire a personal trainer.
The investment is £65-85 per month depending on how much interaction we have via the app. Accountability can make all the difference when you are debating about whether to skip your workout.
Free beginner’s run club in London
Wednesday mornings at 7am (yes, I know it is early it ensures everyone has time to travel and shower before work starts at 9am), I lead a run club from St Pancras station area. We have up to 60 minutes to run 5K along the towpath, primarily away from the roads. We run at a social pace and have a very friendly group. It is lovely being near the water and a great way to start your day. It is organized through MyCrew, a new app that allows you to lead and/or join runs near by. Sign up for MyCrew here and then register for my runs.
Train with me in Central London
I am available for 1-2-1 client sessions in your home or outdoors. You can fill out this form to book a complimentary consultation consultation where we can discuss your goals and how I can help. Rates vary depending on location. Sixty minute sessions start at £65.
I wish all the happiness and joy for you in 2019. If you need my help to achieve this, please get in touch with the form below.
by Mollie Millington | Jan 2, 2019 | books, exercise, fitness, virtual training group
|
| My book is now available on Amazon. |
I am thrilled to say that my first book, 52 Weekend Challenges: Cultivating Health & Happiness, is now available for purchase Amazon. I actually started it in 2013, but my fear of technology and fear of failing held me back from completing it. This year, I decided to finally commit and, with the help of my friends and family, couldn’t be happier with the result.
If you are as excited as I am, click here to buy the book in the UK or here for the USA. Otherwise, check you local Amazon site as it is available in several countries, both as an e-book or paperback.
What is the book about?
The book provides weekend challenges, designed to nudge you outside your comfort zone in a range of areas (fitness, food, health and well-being). You only need to use the book three days a week, which makes it very achievable. Hopefully, as you progress through the year, you will want to start incorporating the things you have learned into your every day life. Challenges range from trying a new food to checking your blood pressure to stretching to setting SMART goals.
Can I get a paper copy rather than electronic version?
Yes, paperbacks are now available! Turns out colour printing is very expensive though for print-on-demand. Thanks for understanding.
What if I need more support?
First, there is a closed Facebook group which you can ask to join after purchasing the book. We are building a community to support each other as we spend a year going through the book, using #Challenge52 to find each other on social media.
Another option is my virtual training group (VTG). This is limited to ten people and begins with a 15 minute consultation call with myself. The group then emails each other once a week to report on the three SMART goals we set at the start. It runs for nine weeks (one week for goal setting, followed by eight weeks of accountability) and is a £75 investment. Each week you receive a newsletter that includes healthy recipes, relevant wellness news, and motivational graphics to hang around the home. The next session starts 14 January 2019. Click here to sign up. You will need email access for this support group.
The third option is one-to-one digital coaching via an app. We can work together no matter where in the world you live, as long as you have Smartphone and internet access. I can monitor your activities, sleep, food intake, and holistic goals from anywhere in the world. I will cheer you on to get you across your finish line, whatever it may be. This service is perfect for busy people who don’t have time to hire a personal trainer.
The investment is £65-85 per month depending on how much interaction we have via the app. Accountability can make all the difference when you are debating about whether to skip your workout.
Free beginner’s run club in London
Wednesday mornings at 7am (yes, I know it is early it ensures everyone has time to travel and shower before work starts at 9am), I lead a run club from St Pancras station area. We have up to 60 minutes to run 5K along the towpath, primarily away from the roads. We run at a social pace and have a very friendly group. It is lovely being near the water and a great way to start your day. It is organized through MyCrew, a new app that allows you to lead and/or join runs near by. Sign up for MyCrew here and then register for my runs.
Train with me in Central London
I am available for 1-2-1 client sessions in your home or outdoors. You can fill out this form to book a complimentary consultation consultation where we can discuss your goals and how I can help. Rates vary depending on location. Sixty minute sessions start at £65.
I wish all the happiness and joy for you in 2019. If you need my help to achieve this, please get in touch with the form below.
by thinkmarsh | Dec 14, 2018 | fitness, sponsored post, travel
Even though my day job has been in central London for over two years, I am still getting to know the area. I love being near St. Pancras and King’s Cross because of the easy transport links (and proximity to Platform 9 3/4’s). There is a big push to redevelop many of the neighborhoods nearby too which means there are always new shops and offerings. I have featured London active travel posts before (links below) and will try to feature different neighborhoods in the months to come (let me know in the comment below if you want me to research a specific area).
Active travel: London
Active travel: London Part II
Active travel: London, Stay Cool
Near my work, a new area has recently opened called Coal Drops Yard (CDY). It is right off Granary Square and offers lots of different shops and cafes. With the new year about to begin, I wanted to highlight some ways you can stay happy and healthy in CDY and Granary Square.
Stay active:
Of course, I am going to plug my beginners run club. We meet every Wednesday at 7am near St Pancras Station and head over to run through Granary Square, along the towpath and back through CDY. Download the MyCrewApp here and register for my runs. We have one more left in 2018 on 19th December and start up again 2nd January. There is a bag drop and we run at a social pace so new runners can build endurance and confidence. Over 60 minutes, we run a 5K route, giving you plenty of time to travel to work, shower and be at your desk by 9am.
If running isn’t your thing, there are also bootcamps on Saturday morning at 10am run by Moe.
Be dressed for the part:
The Sports Edit has opened it second London store with a new shop in CYD on the upper level. There you can find a selection of their extensive online shop. Both men’s and women’s clothes and accessories are available, including Run Dem Crew Stance socks, S’well water bottles, and Yankees baseball hats (if you were lucky enough to get tickets to the Yankees Vs Red Sox game in the Olympic Park in June).
Indulge in self care:
beautystack app is having a pop-up in CDY just in time for Christmas. You can book in for a selection of treatments, including manicures, facials, and hair treatments through the app.
FACEGYM is a concept from the USA which gives all 40 of your facial muscles a workout in just 60 minutes utilizing sports massage and myofacial release. I have yet to try it but I am intrigued!
Eat well:
For this recommendation, I will admit I am a little biased. Kerb KX is open every Friday in Granary Square. There are about a dozen food vendors to choose from with a variety of cuisine. I want you to go to Cyprus Kitchen (who is owned by a friend of mine) for some delicious posh kebabs and pitas. You won’t be disappointed.
Try something new:
I am always encouraging my clients to step outside their comfort zone and try something new. STORE Store is a socially engaged association of artists, architects, and designers that offers workshops in different creative disciplines in CDY. If December wasn’t such a busy month for me I would have like to try a few, like papercasting and marbling. Visit their website to see what workshops they have planned for 2019.
Just chill:
There are a large set of steps leading down to the towpath where you can meditate, read a book, or catch up with a friend over coffee or ice cream. I’m the summer, these are covered in Astro-turf to look like grass. This time of year, they can be chilly to sit on so bring a warm jacket, picnic blanket or newspaper to sit on.
With time, I am sure that CDY will be offering even more exciting shops and events. If you are in the area, have a mosey on over to see what it is all about. Let me know which bits are your favourite in the comments below.
This post is in collaboration with The Sports Edit. All content is honest and my own.
by Mollie Millington | Dec 14, 2018 | fitness, sponsored post, travel
Even though my day job has been in central London for over two years, I am still getting to know the area. I love being near St. Pancras and King’s Cross because of the easy transport links (and proximity to Platform 9 3/4’s). There is a big push to redevelop many of the neighborhoods nearby too which means there are always new shops and offerings. I have featured London active travel posts before (links below) and will try to feature different neighborhoods in the months to come (let me know in the comment below if you want me to research a specific area).
Active travel: London
Active travel: London Part II
Active travel: London, Stay Cool
Near my work, a new area has recently opened called Coal Drops Yard (CDY). It is right off Granary Square and offers lots of different shops and cafes. With the new year about to begin, I wanted to highlight some ways you can stay happy and healthy in CDY and Granary Square.
Stay active:
Of course, I am going to plug my beginners run club. We meet every Wednesday at 7am near St Pancras Station and head over to run through Granary Square, along the towpath and back through CDY. Download the MyCrewApp here and register for my runs. We have one more left in 2018 on 19th December and start up again 2nd January. There is a bag drop and we run at a social pace so new runners can build endurance and confidence. Over 60 minutes, we run a 5K route, giving you plenty of time to travel to work, shower and be at your desk by 9am.
If running isn’t your thing, there are also bootcamps on Saturday morning at 10am run by Moe.
Be dressed for the part:
The Sports Edit has opened it second London store with a new shop in CYD on the upper level. There you can find a selection of their extensive online shop. Both men’s and women’s clothes and accessories are available, including Run Dem Crew Stance socks, S’well water bottles, and Yankees baseball hats (if you were lucky enough to get tickets to the Yankees Vs Red Sox game in the Olympic Park in June).
Indulge in self care:
beautystack app is having a pop-up in CDY just in time for Christmas. You can book in for a selection of treatments, including manicures, facials, and hair treatments through the app.
FACEGYM is a concept from the USA which gives all 40 of your facial muscles a workout in just 60 minutes utilizing sports massage and myofacial release. I have yet to try it but I am intrigued!
Eat well:
For this recommendation, I will admit I am a little biased. Kerb KX is open every Friday in Granary Square. There are about a dozen food vendors to choose from with a variety of cuisine. I want you to go to Cyprus Kitchen (who is owned by a friend of mine) for some delicious posh kebabs and pitas. You won’t be disappointed.
Try something new:
I am always encouraging my clients to step outside their comfort zone and try something new. STORE Store is a socially engaged association of artists, architects, and designers that offers workshops in different creative disciplines in CDY. If December wasn’t such a busy month for me I would have like to try a few, like papercasting and marbling. Visit their website to see what workshops they have planned for 2019.
Just chill:
There are a large set of steps leading down to the towpath where you can meditate, read a book, or catch up with a friend over coffee or ice cream. I’m the summer, these are covered in Astro-turf to look like grass. This time of year, they can be chilly to sit on so bring a warm jacket, picnic blanket or newspaper to sit on.
With time, I am sure that CDY will be offering even more exciting shops and events. If you are in the area, have a mosey on over to see what it is all about. Let me know which bits are your favourite in the comments below.
This post is in collaboration with The Sports Edit. All content is honest and my own.
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