by thinkmarsh | Jan 30, 2018 | healing, product review, recovery, running
Sometimes athletes forget that rest and recovery can be an important part of their training. I have always been a fan of relaxing massages but since my pain tolerance is low, sports massages are a bit intense for me. I tend to stiffen up as the therapist works deep into my muscle. It seems to be a necessary evil as overused muscles can turn into a ball of energy that needs release.
Function 360 Physiotherapy offers many services, so I thought I would give myofascial release a try as an alternative to sports massage. On their website, it is described as “gentle sustained pressure to the myofascial connective tissue restrictions to eliminate pain and restore motion.” I wasn’t exactly sure what to expect. My friend, Marty, has treated me with Bowen Technique in the past but this treatment was not a sustained application of pressure.
Turns out foam rolling is a form of self myofascial release. There are other tools that can be used too to mobilize your soft tissue. Personally, I don’t have the guts to foam roll once it becomes too painful. Think about why you foam roll though. You do it to improve your range of motion, reduce muscle soreness, and increase your mobility. Why not have a professional help you progress at a faster rate?
For my appointment, I met with Sonia at the clinic. We started off with a postural and range of motion assessment. She looked at my alignment while standing still and while performing squats. This gave Sonia an idea of how my body may or may not need adjustment. She noticed that my right shoulder was higher then the left, which I thought might be due to wearing my purse strap across my chest and on my right shoulder.
At the time, I was lucky enough not to have any major pains or injuries when I met Sonia. She did a general toe to head treatment. She started with my legs and feet and then worked her way up to my back, shoulders, and arms. From my experience, the treatment is a slow pressure gently moving across the skin with an occasional stretch. It wasn’t so intense that I felt more, er, tense. It was really relaxing. I even had an eye pillow to keep the light out of my eyes while I laid on my back.
After my treatment, I felt very relaxed and a bit taller and more flexible. Sonia suggested a start a maintenance plan and book in once a month. So far, I have had two treatments and hope to book in a third soon.
Myofascial release is becoming more popular in scientific literature, as researchers are examining when and how it is most effective (which types of athletes, self myofascial release or as treatment from a qualified therapist, which body parts benefit most, how to quantify an improvement). Each body is different in terms of nutritional needs, rest requirements, and training methods. I like to try as many therapies as I can because I might find the one that helps me achieve a new PB. Hopefully in the next few years, we will know the best way to utilize myofascial release to maximize our athletic performance.
If you want to try out myofascial release yourself, get 15% off your treatment with my code #F360MM15 (you can actually use it for any treatment the Function 360 team offers). I am also leading a social run with Function 360 for Valentine’s Day on Monday 12 February. Join us at 6:30pm for some informative talks about different therapies, ON Running shoes, and running. We will have prosecco too and discounts on Function 360 vouchers. Space is limited so please email info@function360.co.uk to reserve your place.
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 | Jan 28, 2017 | clothes, product review, recovery, running
I cannot believe how chilly is has been the last two weeks in London! Don’t get me wrong, I love winter and have all the right kit to stay warm, but in the 6 years I have lived in London I don’t remember it ever being so cold for so long. While I was home in New York for Thanksgiving, I saw warm sports kit (merino wool, thermal, fleece lined) in all the shops, but I knew (or so I thought) that it would never be cold enough in London to wear it more than once or twice a year.
It was fortuitous that
SKINS Compression got in touch soon after and offered for me to test out their compression kit. I chose the A400 line because it features Adaptive Technology that helps regulate body temps. This seemed like a good compromise as London often has cool/windy weather, rather than hot or cold extremes. The leggings feature 360 degree reflectivity and have a pocket in the back of the waistband.
The A400 long sleeve top has similar features to the leggings, such as 360 degre reflectivity, moisture wicking, and dynamic gradiant compression. The other unique feature is silicone gripper on the hem of the top which keeps it in place as you run, bend, or stretch, meaning you don’t need to worry about flashing some skin but rather focus on your workout.
I have worn the A400’s on long runs, trail runs, parkrun, and a, eight mile run commute. I never felt too warm or too cold on my run, which was amazing to think how versitile . The compression is supposed to help with blood circulation and recovery. (
You can read more about compression technology here.) Obviously, the only downside to compression gear is how tight it is. You need to be confident in your body shape as SKINS leave nothing to the imagination. Every curve gets a form fitting hug.
The other tips I have for staying warm are wearing light-weight running gloves. This is something I always do to help my hands from developing more severe eczema. I have a pair of
sport E-Gloves that I really like to wearing when running. They don’t get sweaty or damp, even on long runs, meaning my hands don’t get cold. They also dry quickly so I can wear them a few hours later.
As you will see in my photos here and on Instagram, I am always wearing a snood in the winter. For some reason, as soon as I step outside in weather that is a bit cool, my nose runs. In the summer, I think I have allergies too which also cause excess mucus production. So I wear a snood in the winter to easily wipe my nose (don’t worry, I wash it regularly). It also helps warm you breathe when it is so cold outside, your nose hair freezes. You can bring the snood over your face and breathe in air that is warmed by your body temp first.
Finally, I wear a lightweight handband to cover my ears when it is really cold. It is also a bright High-Vis color to help me be seen. I would advise accessorizing with lights and reflective wear too if running in low light conditions. Yes, the clothes have 360 degree reflective bits but you want to ensure that all traffic and cyclists definitely see you coming.
I am so happy to say that SKINS is offering my readers a 20% discount using the promo code PTMOLLIE-SKINS20 on all full-priced items. Offer expires 31st January so head on over and pick up some kit today to beat the winter blues.
Thanks to SKINS for gifting me the A400 top and leggings. As always, all opinions are honest and my own.
by Mollie Millington | Jan 28, 2017 | clothes, product review, recovery, running
I cannot believe how chilly is has been the last two weeks in London! Don’t get me wrong, I love winter and have all the right kit to stay warm, but in the 6 years I have lived in London I don’t remember it ever being so cold for so long. While I was home in New York for Thanksgiving, I saw warm sports kit (merino wool, thermal, fleece lined) in all the shops, but I knew (or so I thought) that it would never be cold enough in London to wear it more than once or twice a year.
It was fortuitous that
SKINS Compression got in touch soon after and offered for me to test out their compression kit. I chose the A400 line because it features Adaptive Technology that helps regulate body temps. This seemed like a good compromise as London often has cool/windy weather, rather than hot or cold extremes. The leggings feature 360 degree reflectivity and have a pocket in the back of the waistband.
The A400 long sleeve top has similar features to the leggings, such as 360 degre reflectivity, moisture wicking, and dynamic gradiant compression. The other unique feature is silicone gripper on the hem of the top which keeps it in place as you run, bend, or stretch, meaning you don’t need to worry about flashing some skin but rather focus on your workout.
I have worn the A400’s on long runs, trail runs, parkrun, and a, eight mile run commute. I never felt too warm or too cold on my run, which was amazing to think how versitile . The compression is supposed to help with blood circulation and recovery. (
You can read more about compression technology here.) Obviously, the only downside to compression gear is how tight it is. You need to be confident in your body shape as SKINS leave nothing to the imagination. Every curve gets a form fitting hug.
The other tips I have for staying warm are wearing light-weight running gloves. This is something I always do to help my hands from developing more severe eczema. I have a pair of
sport E-Gloves that I really like to wearing when running. They don’t get sweaty or damp, even on long runs, meaning my hands don’t get cold. They also dry quickly so I can wear them a few hours later.
As you will see in my photos here and on Instagram, I am always wearing a snood in the winter. For some reason, as soon as I step outside in weather that is a bit cool, my nose runs. In the summer, I think I have allergies too which also cause excess mucus production. So I wear a snood in the winter to easily wipe my nose (don’t worry, I wash it regularly). It also helps warm you breathe when it is so cold outside, your nose hair freezes. You can bring the snood over your face and breathe in air that is warmed by your body temp first.
Finally, I wear a lightweight handband to cover my ears when it is really cold. It is also a bright High-Vis color to help me be seen. I would advise accessorizing with lights and reflective wear too if running in low light conditions. Yes, the clothes have 360 degree reflective bits but you want to ensure that all traffic and cyclists definitely see you coming.
I am so happy to say that SKINS is offering my readers a 20% discount using the promo code PTMOLLIE-SKINS20 on all full-priced items. Offer expires 31st January so head on over and pick up some kit today to beat the winter blues.
Thanks to SKINS for gifting me the A400 top and leggings. As always, all opinions are honest and my own.
by Mollie Millington | Jan 26, 2017 | recovery, sleep
|
| My nightstand needed to be decluttered for better feng shui. This is the result. |
One of my goals of 2017 is to get more sleep. My husband would probably say I get too much as it is, but sleep seems to be the thing that most people cut out when their ‘to do’ list lengthens. But we need sleep to function and help our bodies repair from training so why do we not make it a priority?
I am a light sleeper and I think that is why I always need more. When I do sleep, I am not getting quality shut eye. It has been really interesting since I started wearing my Fit Bit Surge to bed seeing the total sleep I get and how much of it is restless or awake. It has also been handy to show my husband how often the dog wakes me up in the middle of the night. I always aim for 8 hours but rarely do I hit my target.
Everyone deserves a good night’s sleep. If you are well rested, you will have less sugar cravings, be more alert, and your body will recover more quickly from training sessions. Your stress levels will also reduce which could help you loose abdominal fat. The Bed Guru recently posted some suggestions on how to get a better night’s sleep as part of a new trend in 2017 of clean sleeping. The idea is that making a conscious effort to get 7-8 hours of sleep a night can lead to a healthier and happier life where you are more focused and productive during the day too. I have tried out a few of the suggestions and added some of my own as part of their #CleanSleepingGuru campaign. Hopefully, you will be able to incorporate a few of these into your night time routine.
1. App – Everyone says to leave your electronics out of the room but as many of us use our phone as an alarm clock, the temptation is too great not to check Facebook one more time before bed. I have installed the Twilight app on my phone, which removes the blue light emitted from your screen based on when the sun sets and rises in your location. Sure everything looks a bit yellow when it is activated, but if it helps me sleep better, who cares?
2. Hypnotherapy – Sometimes I will listen to my Thinking Slimmer Chillpod to help me drift off if I am really wound up due to a late exercise session or an upcoming deadline. It is a bit of hypnotherapy that helps you relax a bit. I have also been known to listen to it on the commute to work and on my lunch break if I am having a stressful week. It is less than 10 minutes long, so I should really make an effort to listen to it every day.
 |
| Fresh lavendar makes me happy |
3. Lavendar – On my nightstand, I have a lavendar sachet. Lavendar oil is often recomended to sprinkle on your pillow case but we bought several sachets at the Brussels Christmas market (we got a great deal!). We have a few away as Christmas presents but there a few hanging about the house still.
4. Technology – My Fitbit also sends me a notification when it is time to start getting ready for bed. That is my cue to unplug from social media or watching TV and put my pjs on. I try not to go back online after the alert except to set my alarm. I can set the time that fits in with my evening plans. The only downside is that it is the same time every day. You cannot have a different time for each day of the week.
5. Electric blanket – The electric blanket has been an essential for me this winter. I know most resources say to have the room a few degrees colder for sleeping, but I am a ‘warm happy’ person- meaning I would always rather be a bit warm than cold. I plug it in about 30 minutes before I go to bed and then shut it off when the lights go out. It is heaven for me to get into warm sheets. Otherwise, if I am too cold, I just lay there nearly shivering and getting anxious that I won’t fall asleep soon. In fact, my husband used to warm up my side of the bed for me when we lived in snowy Michigan (without an electric blanket). You need to find a temperature that works for you, that helps you fall asleep easily and stay asleep. If it is a few degrees warmer, or with the window open all year round, so be it.
6. Blindfold – Typically I use a snood as an eye mask in the summer to block out the late sunlight. But the excess fabric usually puts a bit of pressure on my eyes and the whole thing somehow falls off in the middle of the night. While in Berlin, my friend Sabine of My Life My Challenges, introduced me to
Bucky 40 Blinks eye masks. They are soft fabric but the eye cover is a little cup, meaning you can fully open your eyes while wearing it. I picked one up for her when I was in America but should have got one for myself too.
7. Melatonin – Normally, I am not one to push supplements but my step-mom sent me joint care pills that contain melatonin, a hormone that helps with sleep and wake patterns. I have a few friends who swear that melatonin helped them get improve the quality of their sleep. Even if it is a placebo effect, if you sleep better, it is worth it.
These are just a few of the things I have tried. Leave a comment below if you have any other unique ways to easily fall asleep or to have a good night’s sleep.
This post is in collaboration with Bed Guru. It also contains affiliate links, which adds no additional cost to you but helps fund this website.
by thinkmarsh | Jan 26, 2017 | recovery, sleep
|
| My nightstand needed to be decluttered for better feng shui. This is the result. |
One of my goals of 2017 is to get more sleep. My husband would probably say I get too much as it is, but sleep seems to be the thing that most people cut out when their ‘to do’ list lengthens. But we need sleep to function and help our bodies repair from training so why do we not make it a priority?
I am a light sleeper and I think that is why I always need more. When I do sleep, I am not getting quality shut eye. It has been really interesting since I started wearing my Fit Bit Surge to bed seeing the total sleep I get and how much of it is restless or awake. It has also been handy to show my husband how often the dog wakes me up in the middle of the night. I always aim for 8 hours but rarely do I hit my target.
Everyone deserves a good night’s sleep. If you are well rested, you will have less sugar cravings, be more alert, and your body will recover more quickly from training sessions. Your stress levels will also reduce which could help you loose abdominal fat. The Bed Guru recently posted some suggestions on how to get a better night’s sleep as part of a new trend in 2017 of clean sleeping. The idea is that making a conscious effort to get 7-8 hours of sleep a night can lead to a healthier and happier life where you are more focused and productive during the day too. I have tried out a few of the suggestions and added some of my own as part of their #CleanSleepingGuru campaign. Hopefully, you will be able to incorporate a few of these into your night time routine.
1. App – Everyone says to leave your electronics out of the room but as many of us use our phone as an alarm clock, the temptation is too great not to check Facebook one more time before bed. I have installed the Twilight app on my phone, which removes the blue light emitted from your screen based on when the sun sets and rises in your location. Sure everything looks a bit yellow when it is activated, but if it helps me sleep better, who cares?
2. Hypnotherapy – Sometimes I will listen to my Thinking Slimmer Chillpod to help me drift off if I am really wound up due to a late exercise session or an upcoming deadline. It is a bit of hypnotherapy that helps you relax a bit. I have also been known to listen to it on the commute to work and on my lunch break if I am having a stressful week. It is less than 10 minutes long, so I should really make an effort to listen to it every day.
|
| Fresh lavendar makes me happy |
3. Lavendar – On my nightstand, I have a lavendar sachet. Lavendar oil is often recomended to sprinkle on your pillow case but we bought several sachets at the Brussels Christmas market (we got a great deal!). We have a few away as Christmas presents but there a few hanging about the house still.
4. Technology – My Fitbit also sends me a notification when it is time to start getting ready for bed. That is my cue to unplug from social media or watching TV and put my pjs on. I try not to go back online after the alert except to set my alarm. I can set the time that fits in with my evening plans. The only downside is that it is the same time every day. You cannot have a different time for each day of the week.
5. Electric blanket – The electric blanket has been an essential for me this winter. I know most resources say to have the room a few degrees colder for sleeping, but I am a ‘warm happy’ person- meaning I would always rather be a bit warm than cold. I plug it in about 30 minutes before I go to bed and then shut it off when the lights go out. It is heaven for me to get into warm sheets. Otherwise, if I am too cold, I just lay there nearly shivering and getting anxious that I won’t fall asleep soon. In fact, my husband used to warm up my side of the bed for me when we lived in snowy Michigan (without an electric blanket). You need to find a temperature that works for you, that helps you fall asleep easily and stay asleep. If it is a few degrees warmer, or with the window open all year round, so be it.
6. Blindfold – Typically I use a snood as an eye mask in the summer to block out the late sunlight. But the excess fabric usually puts a bit of pressure on my eyes and the whole thing somehow falls off in the middle of the night. While in Berlin, my friend Sabine of My Life My Challenges, introduced me to
Bucky 40 Blinks eye masks. They are soft fabric but the eye cover is a little cup, meaning you can fully open your eyes while wearing it. I picked one up for her when I was in America but should have got one for myself too.
7. Melatonin – Normally, I am not one to push supplements but my step-mom sent me joint care pills that contain melatonin, a hormone that helps with sleep and wake patterns. I have a few friends who swear that melatonin helped them get improve the quality of their sleep. Even if it is a placebo effect, if you sleep better, it is worth it.
These are just a few of the things I have tried. Leave a comment below if you have any other unique ways to easily fall asleep or to have a good night’s sleep.
This post is in collaboration with Bed Guru. It also contains affiliate links, which adds no additional cost to you but helps fund this website.
by thinkmarsh | Jun 2, 2016 | class review, product review, recovery, yoga
My experience with yoga is infrequent. I only make it to a class when there is a special offer or a unique workshop on for runners. For a few weeks last year, I made it to the class offered at work but my days are so full on right now, I barely have time to eat lunch. Which is all the more reason I should be going to yoga!
The lovely folks at Fierce Grace Yoga invited me over for a class to experience what they have to offer. With six studios throughout the city, it was easy to find one that fit into my commute (the Old Street location, just a short walk north of the station). They also have lots of classes offered throughout the day, making it even more accessible to fit around anyone’s schedule. I chose the Fierce Grace signature class and hoped it wouldn’t be above my level.
 |
| Note how red my face is. |
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| Busy timetable at Old Street |
The few times I have tried hot yoga, I found it wasn’t for me. I couldn’t breathe and it irritated my skin allergy. At Fierce Grace Yoga, I loved being enveloped by the warmth of the studio. I did start to struggle to breathe a bit after about 60 minutes, but I think that might have been more due to fatigue. I was quickly making my way through my water bottle and completely soaked with sweat. The instructor encouraged us to take breaks as needed and I did just that towards the end of class. Who doesn’t love a little Child’s Pose?
Some of the moves during class were too advanced for me, but I just grabbed a block to help me find a better position. Most of the attendees seemed capable of completing all the sequences which was very impressive!
Fierce Grace yoga is perfect for those who enjoy hot yoga (obviously) and those looking to get leaner and stronger. It would also be good for people training for events in hotter climates, such as Marathon de Sables. They are also very reasonable in price/class, considering the length of the classes. I would recommend bringing your own mat and at least two towels (one for class and one for a shower) although you are able to rent both at the studio. Also, there are lockers in the studio for your valuable but the womens’ changing room only has shelves and coat hooks.
By the time I got home, I needed more water STAT. Luckily I had a bottle of the new For Goodness Shakes coconut protein water. They had invited me along to a special HIIT class where I was able to learn more about the water and, of course, fit in some exercise. Normally I don’t like coconut water, but I did like this stuff. Each bottle contains 20g of whey protein, which, according to Claire Baseley, registered nutritionist, is more than enough for a cardio session, such as spinning or aerobics. Consuming protein during a workout allows the muscles to start repairing immediately. It helps for those long sessions too, which my 90 minute yoga session was for me (I should have packed the protein water!). If you are taking part in a resistance set, you will need more protein for your recovery because the muscles are damaged by lifting weights.
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| For Goodness Shakes coconut water =delish! |
Whey protein is very digestible and rapidly dissolves in water, making it super absorbent into your body. If you are not allergic to milk, definitely give it a try. However, if you are slightly intolerant to milk products, you will need to try a little bit first.
I spotted For Goodness Shakes protein water in Asda, so it shouldn’t be hard for you to find when you are out and about. The flavour is refreshing and light as a post-workout treat after a workout in the summer (as opposed to a milk-based protein shake). Plus, it is only 86 calories per bottle, has zero sugar and zero fat. Score!
How do you re-hydrate after a hot yoga class? Let me know in the comments below!
Big thanks to Fierce Grace and For Goodness Shakes for allowing me to try their products. All opinions are honest and my own.
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