by Mollie Millington | Feb 21, 2021 | exercise, quickie
To get fitter, you don’t need a gym membership or fancy equipment. Many exercises can be performed using your own body weight and things lying around the house (you won’t look at tins of soup or bottles of squash the same again). This is the premise of my quickie workouts. They are accessible for everyone to try at home.
Like all workouts, it is important to warm the body up at the start with some light cardiovascular exercise (not stretches without any other movement first). This helps prevent injury to your muscles and joints. A good warm up will leave you with a nice glow, indicating you are ready to get to work.
Here is the 56th quickie workout on my site. There are many more to come! It should take about 15 minutes. If you finish the list and feel ready for more, start back at the beginning or find another one from the site to complete. Don’t forget, my website offers a new quickie workout every Sunday, which can be used to mix-and-match for longer sessions. If you haven’t been active in a while, start with the basics such as the movements described below. Soon you will be ready for new challenges!
Note how the routine alternates muscle groups but keeps you active. Do the best you can for each minute. If you aren’t sure what the exercise is, look for a workout video. Please remember to check with your doctor before engaging on any fitness scheme.
Warm up– 1 minute walking in place; 20 star jumps; 2 minutes of step ups (you can change your lead foot if you want half way through)
1 min– press ups
1 min– squats
1 min– plank
1 min– tricep dips
1 min– right foot forward lunge with a lateral raise
1 min- lunge foot forward lunge with frontal raise
1 min– step ups
1 min– overhead press with tins of soup
1 min– wall sit
1 min– Supermans
by Mollie Millington | Feb 14, 2021 | exercise, quickie
Something different this week. You will need an exercise band and a Pilates ball to complete a few of the exercises. Remember to go for QUALITY over quantity for the different movements.
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. 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 jumping jacks/star jumps, 1 min jog in place high knees, 1 min grapevines
1 min– Leg swings- Touch right foot behind left, causing a 1-legged squat on left leg. Then swing right leg up to right side at a comfortable height. Keep leg straight.
1 min– Knee circle with ball- Holding a small Pilates ball (or pillow) in knee pit, make small circles with knee 30 seconds one direction then switch direction.
1 min– Side knee raise with ball – Keep knee bent at 90 degree. Lift knee out to the side to a comfortable height without moving upper body.
1 min– Calf raises – Stand on your toes then slowly lower down to ground
1 min– Plies – Feet shoulder width apart (with slight foot turnout) and hips tucked under, lower down as low as you can without sticking out bum or leaning forward.
1 min– Lat pulldown with band- Hook band over a secure railing or door. Hands should be in a wide grip over your head. Keep elbows relatively straight and lower hands down to shoulder height.
1 min– Torso twist with band – Keep gaze and hips forward so only torso moves. This shapes abs with the resistance from the band.
1 min– Lunges
1 min– Bicep curl with band
1 min– Leg abduction with band – Tie band in a loop and place around ankles. With slight bend in supporting knee, bring other leg away (think alien abduction for away!) from body.
1 min– Boat pose
1 min– Plank
1 min– Side crunch
by Mollie Millington | Feb 11, 2021 | health, product review
This post contains photos of my ears and the wax. If that grosses you out, you might want to avoid the lower half of this post.
When I was in kindergarten, my parents had my hearing check because I was loud. At the time, my hearing was fine. I did need to go to my paediatrician a few times though to have ear wax removed though as I grew up. I remember it performed using a water pick of some sort and the wax looked like chocolate chips. Over the years, and especially since moving to the UK, I have struggled to hear people in pubs or while at work (where there are lots of pumps running in the background). I even went to my doctor to ask about a hearing test because I was tired of asking people to repeat themselves. He looked in my ears and said there was too much wax to request a test. Unless I had the wax removed, he would not refer me. I tried to remember to add olive oil drops into my ears daily, but kept forgetting. There never seems a good time to lay down without risking oil stains on my pillowcase.
The overproduction of ear wax seems to run in my family. My grandfather had this issue too and once he got hearing aids, it became more of a problem. I now know not to stick anything sharper than my elbow into my ear, but I also admit that in college I used cotton buds (Q-tips for you Americans) to clean out my ears daily. I don’t use anything now to clean my ears aside from warm water in the shower. Last summer, when I was swimming on a weekly basis, I was worried that I would get water caught in my ear behind the wax. This had happened years ago and was not very pleasant. But I lucked out this time.
With the Covid-19 situation, doctor offices are reluctant to see someone in person if the situation is not critical. I completely understand this. Since the first UK lockdown in March 2020, I have had one telephone appointment for my skin condition and had to text over a photo, but any concerns about the ear would probably have to be in person.
When I heard about Auris Ear Care, I knew this was the perfect solution for me and my ear wax issues. Auris Ear Care is a mobile ear cleaning clinic that not only removes wax, but foreign objects too. So if your kid gets something lodged in their ear, you don’t need to go to the emergency room to have it removed. You can have it done in the comfort of your own home. The Auris Ear Care ear, nose, and throat doctor also offer ear infection treatments, prescribe medication for it, and take microbiological ear swabs if needed.
Scheduling the appointment was very simple and I was given an appointment within 24 hours. This may have been to my geographic location as Dr. Rampuri was in East London the following day. He even called to say he was running ahead of schedule and could come by earlier. That worked out perfectly for me because I was working from home and had two meetings scheduled after my appointment was due to end. Dr. Rampuri arrived wearing a mask and gloves. My husband and I decided to also wear masks because we would be in close proximity to Dr. Rampuri and didn’t want to risk Covid spread (I wipes all used surfaces and doorknobs after Dr. Rampuri left). A small table and cleaning station was quickly set up before we reviewed my medical history. I signed a release form (there is less than 5% risk of something going wrong) and then it was time to look in my ears. Dr. Rampuri didn’t even need an otoscope to confirm they were full of wax.
This little machine allows for the microsuction of the ear wax and is much safer that other methods, such as candling, syringing, or irrigation. Dr. Rampuri tested the suction on my cheek first so I could because acclimatized to the feeling. It didn’t feel very strong against my skin, but in my ear I could feel and hear the wax slowly being pulled away from the ear canal. The procedure didn’t hurt, just felt a bit weird (because how often have you had suction in your ear canal?).
The above is what was lodged in my right ear. My left ear had a little bit less. Each ear only took a few minutes to clean out. Most of Auris Ear Care appointments take 20 minutes or less in total. Dr. Rampuri suggests that everyone should have their ears examined on a yearly basis. I am going to try to keep up an olive oil regime of 1-2 drops on a weekly basis to try to keep things a bit more clear in there. While he was at the house, Dr. Rampuri suggested looking at James’ ears. Apparently, some people get so used to having wax blockage, they don’t even notice the difference after a while. Of course, James’ ears had a normal amount of wax and didn’t need any suction. I will always be the odd one.
Sadly, I don’t think my hearing had dramatically improved since having all the wax removed. Therefore, I have a hearing test scheduled on Tuesday. Both Auris Ear Care at-home visits and hearing tests in general are still allowed under current UK lockdown rules as as essential appointments because ear problems can cause pain and dizziness.
Overall, I was very impressed with the Auris Ear Care at-home service. Dr. Rampuri and the team were very attentive and knowledgeable. I tend to prefer at-home treatments (like the IV Doc and Urban Massage) if possible as it takes the stress away from travelling to and from the office. My only constructive feedback is that Dr. Rampuri didn’t offer to take off his shoes or have overshoes to cover them up when he entered my home. While my house is full of dirt from muddy dog paws, other clients may have been concerned because it has snowed that day. James didn’t think it was a concern so not everybody may mind.
How often do you clean your ears? Would you prefer to have an at-home treatment for something like this or go to an office?
Thanks to Auris Ear Care for the complimentary service. All opinions are honest and my own.
by Mollie Millington | Feb 7, 2021 | exercise, quickie
Aren’t Beyonce’s curves are amazing? She embraces being a healthy woman and we all should too. Today’s workout targets the backside. A strong bum will make you a better runner and able to lift more things! Walking uphill is also great for strengthening your glutes. How about finding a hill and completing this workout at the top?
As always, 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. 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– Walking lunges forward for 1 minute, then reverse lunges for 1 minute. 2 minutes of squats with alternating knee lift.
1 min– Deadlifts
30 sec each leg- Arabesques
1 min– Wall sit
1 min– Box jumps or run ups
2 min– Squat down and hold for 10 seconds. Squeeze bum on the way up.
1 min– Clams with resistance band around your thighs (if you have a band, no worries if not)
1 min– Hip raise
1 min– Mountain climbers
1 min each leg– Laying leg abductions- lay on your side with bottom arm extended. Rest head on arm. Lift upper leg up to 90 degrees and then return to start.
Complete the following exercises all on one side before switching to the other.
30 sec– Fire hydrant- Kneel on hands and knees. Keep knee at 90 degrees and lift leg out to side, like a male dog near a fire hydrant.
30 sec– Heel pulse- Kneel on hands and knees. Keep knee at 90 degrees and lift heel up to sky in small pulses.
30 sec– In and out- Bring knee in to chest and then extend straight behind you.
30 sec– Straight leg pulse- Keep leg extended (with toe pointed) creating a straight line with back. Pulse up and down about 2 inches.
by Mollie Millington | Jan 31, 2021 | exercise, quickie
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. 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– 40 squats, 40 walking lunges, 20 jumping jacks/star jumps
1 min– ‘Around the world’ lunges (right forward lunge, right side squat, right reverse lunge, left reverse lunge, left side squat, left forward lunge)
1 min– Stand in a doorway and press arms continuously against door frame trying to make a T
1 min– Wall sit
1 min– Burpees (with push/press up at bottom)
1 min– Mountain climbers
1 min– Plank
1 min– Leg lifts
30 sec– Side plank, each side for 30 sec
1 min– Mountain climbers
1 min– Burpees
1 min– Wall sit
by Mollie Millington | Jan 24, 2021 | exercise, quickie
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. 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).
1 min– Chest press at angle on ground – 1 arm at time, add crunch on 3rd press
1 min– Bird dog- Kneel on all 4s. Lift opposite arm and opposite leg to create a straight line with back
1 min– Crunch – Bring knees in and head up
1 min– Single leg dip toe, then double
1 min– Deadlift with row – Row when bent over
1 min– Reverse lunge from a low step
1 min– Twisting Dumbbell Presses – Start with palms facing behind you end palms facing away above your head
1 min– Tricep extension
1 min– Side lunge with ball or weight – Step out 45 degrees and touch weight to mid-shin or foot
1 min– Figure 8s with ball or light weight around legs
1 min– Incline press ups
1 min– Swimmer’s leg lifts – Have someone stand over your head and push your legs towards ground. Don’t let your legs touch the ground. Lift your legs back up again. You can hold on to their ankles for support.
by Mollie Millington | Jan 17, 2021 | exercise, quickie
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. 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– 1 minute stepping onto a low step or sturdy bench and then off again (up up down down), 1 minute jumping jacks/star jumps, 1 minute squats
1 min– Crab tricep dips
30 sec each side– Side plank
1 min– Downward dog knee crunch- starting in a downward dog position, shift your body forward into a press up position as you bring 1 knee forward to your chest. Return to downward dog position. Repeat with other leg. Keep alternating until time is up.
1 min– Kneeling hip circles- kneel with feet flat and bum on your feet. Raise bum 1 inch/2 cm off of feet. Rotate hips in tiny circles without raising bum any higher. You should feel this in your thighs.
1 min– Lateral raise with band or light weights in hands (such as tins of soup or bottles of water)
1 min– Leg abduction
1 min– Walking lunges
1 min– Goalpost for rotator cuff – hold elbows with bend at 90 degrees so arms look like a goal post. With a light weight in hand, rotate hands down until they are parallel to the ground. Return to starting position.
1 min– Hip raises- lay on ground with feet on ground and knees bent. Lift hips off ground to form a straight line from shoulders to knees. Drop bum 2 inches/4cm (it should not tough ground) and then squeeze bum to lift up again.
1 min– Boat pose
30 sec each side– Cross ankle side crunch- lay on ground with feet on ground and knees bent. Place right ankle on left knee. Place fingertips on ears. Keep right elbow on the ground as you bring left elbow to right knee. Left elbow should touch ground between reps. Switch ankles and bring right elbow to left knee for other side.
by Mollie Millington | Jan 13, 2021 | clothes, product review
Am I the only one out there with an several drawers full of activewear? One drawer is all short sleeve tops (and is currently bursting open), another is half full of leggings and shorts (the rest is jeans) and then long sleeve tops are in my closet. I am not sure how I came up with this system but it seems to work for me. While I don’t think I need any more workout clothes, I do love technical kit that performs well. I tend to overheat easily meaning that my clothes need to keep me cool. I am also always cold, so the fabric needs to wick away moisture. We also try to wear our clothes at least twice to reduce the environmental impact of so much laundry which means it the material is anti-stink, that is an added bonus!
MyProtein got in touch a little while back about their new Power Ultra range. This line is designed to be moisture wicking and quick drying with light, soft fabrics that are also squat proof. I asked to try the Women’s Power Ultra Sports Bra in Midnight/Jade. Because I have a large chest and primarily do high impact sports, I am always wary of trying out different bras than the ones I know work for me. But I also always envy all the pretty sports bras with loads of fancy woven straps. The Power Ultra Sports Bra was promising. The straps are wide and therefore supportive. As soon as I unwrapped the bra, I took it out for a 5K and pleasantly surprised at how supportive it was. The bra also has removable pads should you want to be more modest in chilly temps or want to fill out your figure. The bra didn’t seem to be as supportive after a wash (line dry) but I adjusted the straps and that seemed to help. The straps can also be worn as a racerback, which makes it much more versatile.
For the Power Ultra Leggings, I thought I would mix it up with a different colour than black. The Galaxy/Lime is a great colour but not so great for muddy running. The fabric is smooth and very flattering. There is a high waist with a large pocket in the back of the waist band. The sides of the leggings also have the cutout detail to help regulate body temperature. I have really enjoyed running in mine but have stuck to the pavement to avoid getting them too dirty.
I have also worn these around the house and underneath rain pants on dog walks. They are super stretchy and comfortable. I can also confirm that they are squat proof.
This is the first time I have tried clothing from MyProtein and I am impressed with these two items. To be honest, I didn’t realize they had such a large clothing range. I hope they continue to develop their line to be put through its paces, not just worn for school drop offs and coffee runs. It needs to be able to perform. Eventually, I will be ready to get the leggings a bit muddy but for now I am enjoying them looking brand new (I put rain pants on right after we took this photo).
What kind of features do you look for in your activewear? Will you wear cotton or do you stick with technical fabrics? Let me know in the comments below.
Items were kindly gifted to me by MyProtein. All opinions are honest and my own.
by Mollie Millington | Jan 10, 2021 | exercise, quickie
Fifty quickies means nearly a year of free fast workouts here on PT Mollie.com. These can be used when you are short on time or can be mixed and matched. Most are full body, but a few target specific areas of the body. Leave a comment below and let me know which workout has been your favourite so far.
Now for the usual T&C’s. 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. 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). Let’s get to it!
Warm up- 1 min- Speed bag in air with feet moving; 1 min star jumps; 1 min walking lunges
1 min- Mountain climbers
1 min- Seal walk with feet on gliders, paper plates or a towel.
1 min- Plank
1 min- Back hyper-extensions on ground
1 min- Crab dips for triceps
1 min- Press up and then when in “up” position, extend one arm out in front of head (straight line from fingers through to back and toes). Alternate arms
1 min- Boat pose
1 min- Lay on back with knees up in air in tabletop position. Keep knees at 90 degrees and pivot at hips. Dip toes in water by lowering legs until toes touch ground. Raise up to table top position and repeat
1 min- Kneel so bum is on feet. Raise bum 1-2 inches off bum. Move hips in anti-clockwise circles for 30 seconds, then go clockwise for 30 seconds
1 min each leg- Split squats- lunge position. Keep feet stationary. Go up and down in lunge position without moving or switching feet for one minute (this is different than video).
1 min- Small arm circles (about size of a quarter or 50p coin) forward for 30 seconds then backwards for 30 seconds
by Mollie Millington | Jan 3, 2021 | exercise, quickie
Well hello there 2021. Are you ready to start the year as you mean to go on? Today’s workout can be performed with weights if you have them. Alternatively, you can use tins of soup, bottle of water, or books to add a wee bit more resistance.
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. 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- Jog 3 minutes, skip rope for 1 min. Please don’t skip this step. It prepare the body for what is next.
1 min- Chest press
1 min- Pec fly
1 min- Walking lunges
1 min- Woodchopper to the left
1 min- Woodchopper to the right
1 min- Squats with resistance band around thighs if you have them
1 min- Bicep curl
1 min- Tricep kickback
1 min- Plank
1 min- Push/Press up
1 min- Wall sit
Recent Comments