by Mollie Millington | Nov 29, 2020 | exercise, quickie
Find a swing in your yard or a nearby playground for suspension training today. This routine may be a little bit more difficult if you are new to quickies. 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- 3 min jog or run
30 sec each side- Side plank with feet on swing. Move your hip up and down an inch or two to make more challenging. Keep core tight!
1 min- Suspended row. Face up with your feet on ground, hold on to chain and pull yourself up
1 min- Suspended jack knives
1 min each leg- Single leg squat. Place one foot on swing and bend the other for the squat.
1 min- Forearm plank with feet in the swing.
1 min- Hamstring curl with heels on swing.
1 min- Box jumps or steps ups on a step or bench (be careful not to slip)
1 min- Decline press up with feet on bench or end of slide (watch out for kids!)
1 min- Burpees
by Mollie Millington | Nov 26, 2020 | running
Runners do a lot of crazy things. Run 26.2 miles for fun. Run 4 miles every 4 hours for 48 hours for fun. Run 100 miles with 20,000 foot elevation change for fun. We tend to pursue the next big thing when we have achieved what we never thought possible. Due to my Achilles tendonopathy, I never thought I would run a half marathon, let alone a full. Ten years later, I have run many marathons, completed a desert ultra and hiked to the top of Kilimanjaro. Not too shabby for someone in their 40s.
2021 has been a tough one for runners. Not only were our races cancelled, but we also were limited as to when and where we could run with our friends. We are usually a social bunch so many of us have struggled with our training. I know some people who have switched disciplines while others have learned to love solo runs. A few local races, such as those with Run Through, have gone ahead which have refreshed\ our medal collections.
For me, running is about meeting new people and challenging myself mentally and physically. When I got an invite to take part in a new running movement called Run Grateful, I was so excited to take part. Their launch event took place in on a track near London over 24 hours. Founder Mark White started Run Grateful in the spring as a personal challenge, which then turned virtual and finally in-person in September. His life is very centred around gratitude, ever since his journey to sobriety started 18 years ago. Mark’s experience during the start of the Covid-19 pandemic helped him to develop a focus on affirmations of goodness through gratitude running. And now he is telling the world all about it.
Our 24 hour event saw 20 people gather to run a marathon (26.2 miles) over the course of a day. We started on a Saturday morning at 10am with a 5K and continued at the top of every hour (with an American style countdown by yours truly) with an additional mile (1600 metres or four laps around the track). For me, lack of sleep was my biggest concern going in to the event, along with too many miles too quickly. I was halfway through my marathon training plan at this point and not ready to run a full marathon yet. Not sleeping wasn’t something I could really help, due to the nature of the challenge. While there was a large tent available for everyone to share, I decided to bring my own small tent so I would have a quiet place to rest. Yes, this was an antisocial choice, but my brain doesn’t function without sleep. I am not sure I even slept at all in the end as the interval between miles was short. To avoid getting injured, I chose to walk every other mile as part of my strategy to finish.
If I was running the mile, it would take me about 10 minutes to complete it (some of the faster folks were finishing in 5-6 minutes). If walking, it took about 20 minutes. This left me between 40-50 minutes to eat, stretch, chat, and/or use the bathroom (which was a short walk away from the track). While it was light out, we all sat on the track in between miles, getting to know each other better and how we found out about Run Grateful. As the event progressed, we took turns at the start of each mile to introduce ourselves, how we got into running and what we are grateful for. Unfortunately, it started raining later in the night, so we moved into tents. As expected, the night-time was the hardest, both physically and mentally. We were tired. Some people had developed injuries. It was wet and cold. As we lined up on the start line (which was on the far side of the track), the smiles started to emerge again as the Red Bull kicked in. We always started off together, which was wonderful. While running was the best way to achieve longer rest periods, I also enjoyed walking with others as it gave us a chance to chat and get to know each other better. I knew we would all end up friends because who else would sign up to do this aside from people like me?
In between miles, we also had some speakers that Mark invited to talk to us about breathe work, take us through a proper warm up, teach a yoga class, and discuss talking therapy. Mark even had a counsellor join us for the majority of the event. As you work through the physical and mental work of running alongside a gratitude practice, there was a chance that many different emotions would emerge. Mark wanted to make sure we would have support there if we needed it.
You can watch the official Run Grateful video that shows you what it was like to be there for the 24 hour challenge. Some of the runners share their experiences with gratitude and how it plays a role in in their daily lives as they overcame personal challenges. Gratitude is something I dip in and out of. For a while, I kept a journal where each night I would write down what I was grateful for. I also make an effort to show people how much I appreciate them. Gratitude also helps me keep things in perspective when I am having a bad day. For example, our shower had a leak and had to be replaced. While it is frustrating not having a shower, I am grateful to still have a toilet and running water. Many people in the world don’t. Easy, right?
Want to get involved?
Run Grateful is holding events in December and January. The first is a December run streak. Run one mile every day in December and dedicate each mile to something or someone you are grateful for. Share your runs on social media using the hashtag #rungrateful and tagging @1gratefulrun on Instagram. Even better, join me on Instagram every weekday morning in December at 6am for a virtual run club. Via Instagram Live, we will run our one mile together, taking 10-15 minutes to gather our thoughts for the day, radiate out positive vibes of gratitude, and start the day energized. I need a bit of motivation right now post-marathon and am grateful that Run Grateful is letting me use their platform to share my love of running.
If a run streak is too much for you to commit to right now, join the movement over the weekend of 2-3 January 2021 by running one grateful mile. Register for a custom race bib you can print out at home and take part in this global movement.
Do you have a gratitude practice? Seeing that it is Thanksgiving, leave a comment below and let me know what you are grateful for.
Photos by Ed Kirwan and team. Thanks to Run Grateful for inviting me to take part in their launch event.
by Mollie Millington | Nov 22, 2020 | exercise, quickie, running
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).
Today’s workout can be done outdoors with some space for the runs. Please dress in layers and have skin covered if it is cold out where you live.
Warm up- Jog/slow run for 3 min (don’t skip this bit! warming up prepares the body and helps you avoid injury)
4 min- 30 second intervals of running a little faster and then slowing down to a steady pace for 30 seconds. Repeat 4 times.
5 min- 30 second intervals of running as fast and as far as you can. Run at a slower recovery pace back to where you started. This can take up to 60 sec. Repeat 3 times.
1 min- Squats
1 min- Walking lunges
Be sure you cool down properly if your heart is still pacing after the lunges. Try a slow jog or walk for a bit. Gradually lowering your heart rate avoids blood pooling in your legs and light-headedness. Intervals help strengthen your heart and lungs, as well as improve your speed.
by Mollie Millington | Nov 17, 2020 | outdoors, ski, travel
The wanderlust is brewing deep inside me. Mind you, I would always rather be traveling (even when there isn’t a global pandemic keeping me home). In fact, I will go just about anywhere. There is so much to learn from other people in different places- so much to see, to hear, to smell, and possibly even taste (although I am not so adventurous when it comes to food). Living in the UK for the last ten years has opened up much of Europe to me, for both short city breaks and longer holidays away. We have even made it to a few different continents too and try to pack in as much as we can when abroad.
While it has been nice to explore England a bit more this year, I am ready to get out there again. I am waiting with bated breath for possible trips to Italy to go ahead in February (for skiing) and March (to run the Rome Marathon). Tokyo Marathon has been rescheduled for October 2021, meaning all my fingers and toes are crossed for me to cross the world and land safely in Japan. I have even booked a cruise to Antarctica for 2022, so it might be safe to say that I have been in denial a few times lately when booking these trips.
Now that autumn is here and the leaves are changing, I am starting to think of the mountains. Much of my childhood was spent skiing at a local mountain while my dad was on ski patrol. Over the last 10 years or so, I have made it to even higher mountains, sometimes on skis and sometimes on foot. I thought I would take you back to a few of my favourite trips to the mountains in case you are looking for travel inspiration.
Seward, Alaska, USA, 2007
In the summer of 2007, as part of my master’s degree program, I was an intern at the Alaska SeaLife Center in Seward, Alaska. The photo above is one of the first outings our intern cohort took. We were somewhere on the Kenai Peninsula in dry suits and rafts. We were all in awe of the majestic beauty around us (I am pretty sure we just floated down the river with our mouths hanging open at the views). I was definitely no longer in the Midwest. We spent lots of time hiking, looking for glaciers, having campfires, and dancing in the Seward Alehouse. It was an amazing summer and I am so glad I went there.
Seward itself is on the sea but has a large mountain next to it (which you are meant to run up if there is a tsunami). For my running readers, Seward has a famous 5K race up Mount Marathon on 4th of July in which you run/scramble to the top (over 3,000 feet) and back down again. It is very hard to get entry to and a super tough race. Perhaps you can cheer the runners after the parade is over if you aren’t lucky enough to gain entry next year.
Red Mountain Resort, British Columbia, 2010
James and I flew from Michigan to Spokane, Washington where our friend, Jamie, picked us up. We drove into Canada, where Jamie lived at the base of Red Mountain resort. Our first night, we snowshoed through fresh powder to a little shelter on the mountain for a cup of hot coffee before heading back down. I had to borrow powder skis from Jamie but still couldn’t quite figure out how to manoeuvre through the fluffy snow. I guess I am more comfortable on ice.
This trip sticks out for me because James proposed in Spokane the night before we flew back home. It was along the river, rather than in the mountains, but a lovely memory just the same.
Verbier, Switzerland 2011
One of James’s uni friends owns a chalet in the Verbier resort area. Their gang used to go on a ski trip every year, but now many of the couples have kids and work full-time, so it is much more challenging to get nearly 20 people all in the same place at the same time (sadly the chalet doesn’t fit us all either). Apres ski has been replaced with nap time and we don’t quite get out the door as early to hit the slopes. However, every trip as a unique memory, from dance routines, trips to the local spa when the snow was rubbish, and even late night whiskey tasting when the kiddos are asleep. In this case, I think the people around you are what make the memories, not just the view.
Cape Town, South Africa, 2017
When a colleague invited me to her wedding in South Africa, I could not resist a trip to this beautiful coastline. Two weeks during the British winter in the Cape Town sunshine literally changed my life. I had a week on my own, with a few days in Stellenbosch before heading to Cape Town, where I spent all my free time near the water. When James arrived, we took the cable car to the top of Table Mountain to enjoy the views. It was very hot and windy while we were there, so we were lucky we could get to the top as the cable car was shut most of our stay. We also cycled up Chapman’s Peak, meaning we were able to see the peak from another side of the bay.
Mount Kilimanjaro, Tanzania 2018
In case you missed it, I summited Mount Kilimanjaro on International Women’s Day in 2018. You can read all about my trip to Africa’s highest point here. It was one of the hardest things I have ever done and I am not sure I would do it again. I have toyed with the idea of hiking to Everest Base Camp but there is no way I would want to go any further. There is a lot of training, preparation, and the whole “risk of death” puts me off. I like a little bit of work, a little bit of fun on my adventures. Kilimanjaro was a nice balance as you had long days of walking to talk to people, time at camp to relax or keep chatting, and plenty of time to sleep (which I am a big fan of).
Morzine, French Alps, 2021?
Aside from a passion for travel, I also enjoy winning freebies (who doesn’t?). Usually, I excel at ones that don’t require skill or knowledge. That is why I am feeling good about winning a complimentary week at AliKat’s Mountain Holidays in the French Alps. This post is my entry and I can’t wait to visit the Alps and Morzine in the summer of 2021 with 10 friends to stay at their new Chalet Harmonie (pictured above). What do you think of this view? In America, hot tubs are an essential part of apres ski so I might have to visit this resort in both the summer and winter so make best use out of their ski and boot room too.
Which mountains are your favourite to climb?
by Mollie Millington | Nov 15, 2020 | 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- Brisk walk or slow jog for 3 minutes (until you break into a light sweat)
1 min- Walking lunges -forward and reverse
1 min- Wall sit
1 min- Push hands out to side against a door frame as if trying to make door frame wider
1 min- Push/press ups against wall, counter, or on the ground
1 min- Hip raise – lay on back with feet on ground. Lift hips to create a straight line from shoulders to knees. Drop hips 2-3 inches then squeeze bum and bring up again.
1 min- Leg lifts
1 min- Plank
1 min- Crab tricep dips
1 min- Mountain climbers
1 min- Downward dog with forward movement into press up position. Drive knee to opposite elbow.
by Mollie Millington | Nov 8, 2020 | 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).
If your back hurts or come off the ground for leg lift exercises, modify exercise by lowering legs 45 degrees instead of 90.
Warm up- 30 jumping jacks/star jumps, 30 squats, 1 min mountain climbers
1 min- Leg lifts- up, down, legs apart and back together. Repeat. Feet do not touch floor.
1 min- Reverse curl- lift hips off ground and slowly lower back down
1 min- Toe touches- reach for toes by lifting shoulder blades off of the ground
1 min- Roll back and reach
1 min- Plank- keep shoulders over the elbows
1 min- Push/press ups- on knees or toes to give the tummy a rest
1 min- Swimmies- always balance muscle groups when training. Lay on stomach with arms extended. Lift arms and legs off floor and ‘kick’ arms and legs as if swimming. Hold for 5 counts. Release and repeat.
1 min- Downward dog knee thrust- Start in downward dog position. As you exhale, bring body forward into a press up position (shoulders over hands). At the same time bring knee to opposite elbow. Return to downward dog. Repeat with other leg.
30 sec- Left side plank- feet can either be on top of one another or one in front and the other behind. You can be on forearm or palm. Don’t let hips sag.
30 sec- Right side plank
1 min- Boat pose- Scoop out torso and sit on tailbone. Have feet in table top and arms extended straight out pointing towards toes. Keep arms stiff and strong and pulse up and down as you exhale.
Let me know if you would like a video demonstrating these moves. 🙂
by Mollie Millington | Nov 1, 2020 | 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).
Warming up is very important, especially in colder temperatures. Do not skip this step! At the other end of the workout, remember to spend 5 minutes stretching out. Hold each stretch for 15-20 seconds. Do not bounce.
Today’s workout uses a small Pilates ball. A football/soccer ball might work or a pillow. They are not that expensive and very versatile in your training. If you would like invest in one, have a look here.
Warm up- 3 min jog then 30 star jumps/jumping jacks
1 min- Standing twist abs – lower into a squat. Squeeze ball with hands but keep elbows out, holding ball away from chest. Rotate left and right while keeping hips facing forward.
1 min- Hip raises with ball between your knees.
1 min- Plank position with ball under one foot. Roll ball in and out by bringing knee to chest then straightening leg again for 30 sec before switching legs.
1 min- Tricep extension holding ball in both hands.
1 min- Walking lunges – Use two hands to hold ball straight out in front of you if you can.
1 min- Press up on railing, counter, wall or on the ground
1 min each leg- One legged squat keeping ‘resting’ leg heel on the ball with leg straight.
1 min- Leg lifts with ball between your feet
1 min- Boat pose holding ball between your feet
1 min- Supermans
1 min each leg- Hip abduction with ball. Hold on to a chair or stable table/counter.
1 min- Russian twists with ball in hands
This post contains affiliate links. It costs the buyer nothing additional and helps to cover the cost of running this site.
by Mollie Millington | Oct 25, 2020 | exercise, quickie
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).
Warming up is very important, especially in colder temperatures. Do not skip this step! At the other end of the workout, remember to spend 5 minutes stretching out. Hold each stretch for 15-20 seconds. Do not bounce.
Warm up- 2 min- walking up and down steps, 1 min- place hands on bum and running in place with heels touching hands, 1 min- run in place with high knees
40 reps- Jumping jacks/star jumps
40 reps- Lunges (each leg)
40 sec- Wall sit
40 reps- Push/press up against wall, counter or on the ground
40 reps- Leg lifts
40 reps- Crab dip (for triceps) (women can do this too!)
40 sec- Side plank (each side)
40 sec- Mountain climbers (men can do this too!)
40 reps- Step out squats – stand with feet together, take a step out to the right and squat. Return to center. Repeat on left side.
by Mollie Millington | Oct 18, 2020 | 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).
Warming up is very important, especially as the temperatures get colder. Do not skip warm ups. At the other end of the workout, remember to spend five minutes stretching out.
Warm up– 1 min walk in place, 1 min squats, 1 min jumping jacks/star jumps
1 min– Plyometric lunges- Stand in a forward lunge position. Lunge by dropping back knee almost to the ground, then jump up and switch the position of your feet.
1 min– Hold a bottle of water or can of soup in each hand. Stand with arms up out to side (forming a letter T). Hold arms there!
1 min– Wall sit
1 min– Push/press up on knees or toes
1 min– Forearm plank (to make more challenging hop feet out and back to centre)
1 min– Boat pose
1 min– Bicycle crunch- Take these nice and slow to feel the burn.
1 min– Sit on knees. Raise bum about an inch above bum. Rotate hips in small circle for 30 sec then change direction. You should feel this in your thighs.
1 min– Squat by bringing bum down to touch a chair but do not sit down (this helps you develop a full range of motion). Squeeze bum on the way up. Repeat.
1 min– Stand in doorway and press hands against each side of frame. Hold it there.
1 min– Bent over row with water or cans in your hands
by Mollie Millington | Oct 15, 2020 | race review, running, travel
Never in my life did I think I would run a marathon. I have too many runner injuries and never have been very fast. Turns out to run a marathon, you need to run slow! But after completing many 1/2 marathons (which I never thought I would do either), I took the plunge in 2015 and signed up for the Volkswagon Prague marathon. Just one week after the London marathon, I knew I could train with my friends who were taking part in London that year. It was a fab idea as long runs can be daunting before you head out and then a bit lonely as you plod along. My mental game has never been strong so I knew I would find strength in numbers.
One of my goals is to run in every country and every state, so when I was looking through old posts to schedule my #traveltuesday series, I was shocked to find my review of the 2015 Prague Marathon in my drafts. Typically held in the spring, it was reschedule for mid-October 2020 due to the pandemic. Sadly, as I finished up this post, I saw the event was cancelled altogether like so many other races this year. Prague is a wonderful city and a fun race, so I highly recommend to give is a try in the future if you can. Please note, some of the info below may be outdated now so please refer to the official race website for the latest information.
Registration process & fees: In 2015, it was a simple online registration without a ballot process in place. They also offered an insurance fee for 10% of registration cost in case of injury close to the race, so that you could withdraw and get your money back. Race bibs could only be picked up at the race expo rather than having them posted to you.
Location: Prague, Czech Republic. The course takes you through many of the historical bits of town. The start area was centrally located too which was very convenient. The race expo at the time was a little bit farther out and accessible by tram. However, the public transport in Prague was easy to use once you learn how to buy the tickets and how to read the tram schedule.
Course & bogs: The course wound around the river and through many different areas of Prague. It even went right next door to my friend’s apartment building, which meant she just had to roll out of bed to cheer me on (thank you, Marty!). There were refreshment stations with sponges and loos every 5k. The rubbish at the water stations meant you had to walk through each one, but I was ok with that. One of the risks of running in older cities is various surfaces to run on. Prague didn’t have too many cobblestone patches on the route but there were lots of tram tracks to work around.
Atmosphere: Unfortunately, London set my expectations really high in terms of enthusiasm from the local residents. But Prague hadn’t got the memo yet. I think most of the people watching had come with runners so there were some signs and fans. I had my name out on my shirt but only my friend (who knows my name) and one other person said it. Maybe people didn’t know how to say it? It would have been nice though to have that kind of boost along the way. In later races, when I wore the same shirt with my name, I definitely heard my name called more often.
Bling & goody bags: The race medal was a pizza slice-shape because if you took part in all seven Run Czech events in one year, it fits together to make a giant medal. If I lived closer, I would be all over that! After all, it is all about the bling!
Tips if you decide to take part next time: I found Czech to be a very challenging language. Try to master “hello” and “thank you” before going. Bring your sunglasses and sunscreen if your race is in the spring as it was a lovely weather and a nice change from London. There are lots of sights to see (the big clock, the castle, etc) and it is a fairly easy city to walk around. Schedule a few days after the race for sightseeing. The race could also be a great city break for a quick weekend away.
When people ask me which marathon was my favourite, I always say Prague. To commemorate the race, I researched gems that Prague was known for. My friend helped me (as I needed a translator) purchase a small garnet (the official stone of Czech Republic) and had a necklace engraved with the date of the race, my finishing time, “Praha” and 26.2. It will always hold a special place in my heart. However, I think I need to go back as I cannot find any of my sightseeing photos. Hopefully, I can make it back in 2021.
Recent Comments