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
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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.
by Mollie Millington | Oct 13, 2020 | travel
Last summer, my husband and I went to the East Coast the the US for just over a week. I was headed to Maine on a week-long course for work, so we took advantage of the free flight to see family and friends. Our friend, who officiated our wedding, lives on the outskirts of Philadelphia. We had been to seen them once (for their wedding!) before but now they had a two year old son and a dog. Even though the summer was in full swing and our friends had to work, we managed to stay busy during our visit. Here are my recommendation on how to stay active when visiting Philly.
Run through the City of Love and up the Rocky steps– I gave myself an August run streak challenge, which I stuck too even though it was so hot and humid! I ran at least one mile a day that month, covering ground in London, Boston, Philadelphia, and Bar Harbour. Thanks goodness we could use their washing machine during their stay because I was dripping with sweat after even one mile. I couldn’t go to Philadelphia and not recreate this iconic cinematic moment as part of my streak. The wide open sidewalks were great for running on. It was earlier in the morning when I started out so it wasn’t too crowded on the steps leading up the the Philadelphia Museum of Art. The weather was hot but there were a few other runners joining me on those steps. I was probably the only one taking selfies with a tripod though.
Visit the Philadelphia Zoo– Did you this is America’s first zoo and it opened in 1874 after a delay due to the Civil War? The zoo itself covers 42 acres, giving you plenty of chances to get those steps in. Plus there will be benches, cafes, and toilets along the way. And don’t forget all the cool animals too. We went on an overcast day and ended up getting rained out. Plus it was nap time for the wee one.
Go to Marsh Creek State Park for a hike and then grab lunch at Victory Brewing Company (VBC). When you have a small child in tow, you tend to stick to easier paths in case you need to carry said child. That was ok with us due to the heat. Unfortunately, we didn’t make it to the large lake in the center of the park, but you can swim, boat or fish in the lake. Not far away is the VBC at the Downington location. it looks like the menu has changed a bit from last summer because of Covid, but when we were there, we all enjoyed the pizza. Philly Cheesesteak is still on the menu if you don’t manage to find one in the city during your stay.
What else did we get up to while we were there?
Got our nerd on at Mutter Museum– I have a strong interest in medicine and biology. This museum did not disappoint but might not be your cup of tea. It is a bit macabre, showcasing physiological anomalies (deformities, false eyes, preserved animals born with two heads, etc). They also have slices of Albert Einstein’s brain, a skull collection, and medical instruments from around the world and across time. You are not allowed to take any photos while in there but the gift shop has some great options to take away as a memento.
While I like all this biology, James loves going to tall buildings when we travel. In Philadelphia, he went up the One Liberty Observation Tower while I went shopping in the mall below. Being a geographer, James enjoys seeing the structure of the landscape. Unfortunately, it looks like it has closed indefinitely due to low tourism rates but keep checking back in case things open up again in 2021.
Lastly, we ate donuts! When we went to Dublin in 2016 with my mom, I spotted a trendy donut shop while on a city bus tour. From then on, I always try to find at least one donut shop in every place I visit. Much like running, it can take me to a neighbourhood I might not otherwise go to. Plus, I love sugary treat. In Philly, we visited Reading Terminal Market for Beiler’s Donuts. These were delicious and also had retro pricing (I believe less than $2 per item. In London, trendy donuts at £3.50+). On the way to the airport, we drove to Frangelli’s Bakery in a local neighbourhood. As it was the afternoon, there wasn’t much choice but they will stuff your donuts upon request, which I thought was pretty cool.
We did several other touristy things (bog standard Liberty Bell, National Constitution Center, etc) and also enjoyed trips to the local playground with our friends. \it was the perfect mix of relaxation and keeping busy for me. If you head over to Philadelphia, keep in mind it has a subway system available but it also seemed pretty easy to drive through if you decide to hire a car.
What other suggestions do you have for keeping fit and active in Philly? Leave a comment below and let me know.
by Mollie Millington | Oct 11, 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).
Autumn is here and the leaves are changing colors in London. I am asking you to go for a 15 minute walk or run (feel free to head back after 15 minutes to make your route a whopping 30!).
Start off slower that your normal pace to warm up for 3-5 minutes or until you start to break a sweat. To keep your activity interesting, see the rules below to amp it up.
Every time you see a …… Do………
White or silver car 10 jumping jacks/star jumps
Dog 20 squats
Bench 10 press ups on the back of the bench AND 10 tricep dips
Mail/Post office box Pretend to jump rope for 30 seconds
Another runner Run/walk faster for 10 seconds
Take a photo and tag me on Instagram at the end of your walk.
by Mollie Millington | Oct 6, 2020 | product review, travel
Traveling is one of my passions and sadly, the pandemic has limited that in 2020 to England. This actually wasn’t so bad as there are many places in the United Kingdom I haven’t been yet. Starting in October, I am going to be sharing a few of my favourite trips from the last few years, along with ideas on how to stay active when visiting these places. Most of the activities I have tried myself, so I can give you a fair review, but others will be things I have heard of or wanted to try but didn’t get a chance to. Of course, if you can suggest anything in the local area, please leave a comment to let others know.
To kick off these #traveltuesday posts, I will start with our most recent trip to Oxfordshire for our tenth anniversary. James was away with friends on a walking trip when he spotted Mollie’s Motel and Diner in Buckland. Why is this so cool? First, it is spelled like my name. Second, it is an American-style diner and I am American (in case you didn’t know). Third, there are many waterways nearby where we could stand up paddleboard (SUP). Finally, we wouldn’t have Maple with us so we were bound to get a good night’s sleep.
After dropping Maple off at the kennel, James drove us in the hired car to the motel. It was about two hours from Chingford in Friday afternoon traffic. It was the first time we stayed in a hotel since the pandemic began. We wore our masks when entering and the clerk had one on too. The lobby is referred to as the General Store and there was a selection of American candies, other foods, drinks, and complimentary filtered coffee. There was some Mollie’s merchandise available too but nothing I couldn’t leave without sadly (please stock t-shirts and magnets!). The hotel clerk let us know that due to Covid-19, our room would not be tidied every day but that was fine by us. The room was basic with a huge bed, large rain shower (no tub) and small table with chairs. All very modern and clean. I think the rate was £66/night so a very good bargain for a weekend away (yes, we paid for it). The location is off of a busy motorway, so not great if you wanted to head out for a run without having to drive anywhere. I did pack my trainers, but didn’t make it out from the hotel on foot.
After we dropped off our luggage, we headed over to Mollie’s Diner. They were only taking bookings, and the hotel kindly shifted our reservation 30 minutes later as we were running late due to traffic. The menu had several American classics, like milkshakes, burgers, and all day breakfast. I knew we would be eating out a lot that weekend so had a chicken Caesar salad, milkshake, and sweet potato fries. James had a burger and apple crumble. We were back Sunday morning before we headed home for waffles, French toast, and avocado on toast.
Saturday morning we got up early and drove to Lechlade-On-Thames for paddle boarding. I brought my inflatable board from Two Bare Feet (gifted last summer) and James hired a board from Cotswold Canoe Hire (who also have canoes and swan boats). There was a small car park and a nearby area for me to launch my board. While I have enjoyed many SUP sessions in the London Royal Docks, this summer, I have been able to explore more English waterways, such as in Flatford Mill and Saltford (near Bristol/Bath). James and I went an hour upstream, enjoying the views of greenery around us. We headed back to the hire venue but found going the same direction as the current was much quicker so then went a little bit passed our starting point. On the way back, James also bumped into my board as I tried to fix my ponytail, knocking me into the water (apparently after a slow motion wobble). He says he didn’t mean it, but didn’t apologize until much later.
After paddle boarding, we enjoyed a picnic on the bank with an artisan cheese and wine basket from Prestige Hampers.* It included a bottle of red wine and a bottle of white; three packs of oatcakes; three different chesses; a jar of ploughman’s pickle. I packed our tin mugs although we didn’t end up opening the bottles of wine because James had to drive and it was only midday. We did enjoy the food that came in the hamper (along with grapes, pork pies, and Tolberone that we had picked up in the morning) to make it a filling meal. Even though I was soaking wet, it was nice to sit by the water’s edge and enjoy the views. The white wine was enjoyed on Sunday night when we got home and the red we have saved for an upcoming lamb stew. There are lots of areas to row, paddle, and even wild swim in Oxfordshire, as we saw driving to and from the hotel. Most had wide open green fields that are perfect for picnicking too. I did think about packing the hamper on the board but knew it wouldn’t be waterproof. Plus, if it landed in the water when I fell in, it probably would have ruined the rest of the day (I tend to get hangry if I am not fed at regular intervals).
After a quick shower back at the hotel, we drove to Uffington White Horse, part of the National Trust, for a walk along the hill top. This park is also part of the Race To the Stones route if you are in to running long distances. It was super windy but very interesting to walk amongst ruins from the Bronze Age. Sadly, we discovered from neither the castle ruins nor Dragon Hill could you get a good look at the horse. Perhaps there is a hot air balloon ride or helicopter tour that would provide more impressive view (check Groupon people!) although also be a bit more expensive that paying to park. If you enjoy walking and hikes, Oxfordshire includes portions of the Cotswolds, Chiltern Hills, and North Wessex Downs (all areas of outstanding natural beauty).
While we didn’t get a chance to try this, Oxford University is famous for its rowing team (especially when competing against Cambridge) and punting. There are many places to hired boats for punting in Oxford itself along the River Cherwell. As a last resort, Bicester Village is also found in Oxfordshire and offers luxurious outlet shopping close to London.
Where is your favourite place to explore in Oxfordshire? Where should we go on our anniversary next year?
Thanks to Prestige Hampers for the complimentary feast. All opinions are honest and my own.
by Mollie Millington | Oct 4, 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).
You will need a timer for this Tabata workout. If you have a smart phone, look for an interval time app. Set it for 20 sec/10 sec x eight cycles.
Here is your workout:
8 cycles of 20 seconds of alternating forward lunges with 10 sec of rest = 4 min
8 cycles of 20 seconds of press ups with 10 sec of rest = 4 min
8 cycles of 20 seconds of prisoner squats with 10 sec of rest = 4 min
* prisoner squat engages the core because fingertips are kept by ears. Squat down and jump up out of squat.
4 cycles of 20 sec of crunches with 10 sec rest, followed by 20 sec reverse curl with 10 sec rest = 4 min
by Mollie Millington | Sep 30, 2020 | health, product review
It has been over six months since the UK went into total lockdown due to the Covid-19 pandemic. We seemed to have come out the other side with restrictions loosening over the summer. However over the last few weeks, new local measures have been but into place around the UK as the data implies we are at the start of a second peak.
I have been fortunate to have felt physically well during all this. We think James had Covid-19 in May, but both his test (through NHS) and mine (thanks to work) were negative. He was in bed for two weeks (although no fever or cough) which was extremely unusual as he rarely gets sick. Back then, little was known about the immunity that having Covid-19 gave you. Even now, there isn’t much data. There is a man in Hong Kong that tested positive for Covid-19 four months after his initial positive test. This is worrisome for those relying on a vaccine to make the world return to normal. Will a vaccine need to be annual, like the flu shot? But that is an entirely different post for another day.
If you contract Covid-19, your body should elicit a immune response in which B-cells are produced to identify the virus and destroy it. Having an antibody test is a way to see if you have these protector cells available. Cerascreen contacted me to try out their at home antibody test for Covid-19. You may remember I did another at home test for food interolerance back in February. The general collection technique was the same. Prick your finger, drip blood into a tube and send off for analysis.
The Cerascreen test kits were in high demand when I ordered mine in June so it took a week for it to arrive. You want to collect your blood sample on Monday or Tuesday morning and post the same day so the sample can swiftly arrive at the testing centre. No refrigeration is needed. The next step is just wait for an email saying you results are available on their website. You can then log in and download your seven page report. It provided a lot of information about how to interpret the results and what to do if you are still feeling ill.
Antibody tests have two measures that indicate how reliable a test is- sensitivity and specificity. In this case, sensitivity means the test will detect everyone who has the antibodies and give a positive result. Specificity means how many false positives it will detect. At the start of the pandemic, Roche antibody tests were known as the gold standard of antibody testing (specificity greater than 99.8% and sensitivity of 100% (14 Days post-PCR confirmation). Unfortunately, many companies came out with kits of varying quality and their customers were scammed out of money. The Cerascreen kit has a sensitivity of 97.4-100%. and specificity of 98.9-99.2%.
As I mentioned before, we were convinced that James has the virus, even though his (traditional) test result and mine were both negative. We continued to share a bed while he was sick and have always had separate bath towels. He said he made an extra effort to wash his hands well while sick too. One of the frustrating things about Covid-19 is how people can be asymptomatic and therefore vectors of the disease. Also, symptoms can be delayed. James’s GP said that depending on when you obtain a sample (day 3 of symptoms versus day 5) can also influence the test results.
It took about a week for my results to arrive via email. My antibody test was negative, meaning that I had not had Covid-19 at the time I took the test in June. I was partially surprised because I don’t have a great immune system (pneumonia, chicken pox, glandular fever, blood clot, etc). I thought for sure if James had it, I would have too (even though this would have meant that I was asymptomatic).
Why would you want an antibody test? Some people might want peace of mind that they have already had the virus and therefore can’t infect anyone when visiting loved ones or their colleagues. Perhaps they would decline a vaccination if there was a vaccine shortage if they tested positive for antibodies. There is no way of knowing when a person had Covid-19 though from the antibody test. Whether you test positive or negative for antibodies, you should still take precautions such as wearing a face covering, using hand sanitizer and social distancing as it is still unclear how long the antibodies will last for. It also puts people at ease to see others taking the same precautions. By making it the social norm, we can make these practices more commonplace.
I feel very fortunate to have been healthy so far in 2020 and am grateful for this. Please take care of yourself and loved ones as we continue to navigate through this global crisis.
Learn more about antibody testing over on the NHS website.
Cerascreen kindly gifted me the Covid-19 antibody test. All opinions are honest and my own. The Cerascreen Covid-19 kit is now on offer for 5% off. The price includes shipping, analysis and test report.
by Mollie Millington | Sep 27, 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- Walk up and down stairs for 3 minutes
1 min– Wall sit
1 min– Plank
1 min– Jumping jacks/star jumps
1 min– Hold arms out in a lateral raise (so body is ‘T’ shaped). Hold for 1 min. If easy, hold a can of soup or weight in each hand.
1 min– Wall sit
1 min– Plank
1 min– Jumping jacks/star jumps
1 min– Left leg one legged squat
1 min– Right leg one legged squat
1 min– Wall sit
1 min– Plank
1 min– Jumping jacks/star jumps
1 min– Mountain climbers
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