by Mollie Millington | Apr 12, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (IE, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine. Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
2 min- Walking up and down stairs (or you can walk/run outside or in place if stairs are not available)
1 min- Wall sit
1 min- Walking lunges bringing back knee down almost to the ground
1 min- Prisoner squats (squats with a jump)
1 min- Push/press ups either against a wall or counter, on your knees or ‘regular’
1 min- Reverse curls (an ab exercise)- lay on back and lifting hips up in the air when feet are brought towards head.
30 sec- Side plank on right side
30 sec- Side plant on left side
1 min- Push hands against door frame on each side trying to create a letter T/push door frame open. Count to 10 then rest for 5 and repeat until minute is up.
Repeat this workout if you are feeling good, or add another quickie onto it!
by Mollie Millington | Apr 5, 2020 | Uncategorized
Bit of a different format for this week’s quickie. You can use a kitchen timer to keep track of your intervals. I suggest counting your reps out loud to help ensure you are breathing and so you don’t loose count. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (IE, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
20 jumping jacks/star jumps
1-2 minutes brisk walk/jog/run – An alternative would be walking or running in place if you cannot go outside.
30 jumping jacks/star jumps
1-2 minutes brisk walk/jog/run
40 jumping jacks/star jumps
1-2 minutes brisk walk/jog/run
10 push/press ups
30 squats – Remember to stick your bum out, keep your chest high, and keep your weight in your heels.
12 push/press ups
35 squats
14 push/press ups
40 squats
30 sec plank – Tummy tight! Breathe!
10 Supermans – Lie on your tummy with arms extended above head. If you have a bad or weak back, lift opposite arm and leg. If you feel comfortable with the exercise, you can lift all 4 limbs off the ground. You don’t need to lift them very high, just enough to feel your lower back muscles working. Remember to breathe.
35 sec plank
12 Supermans
40 sec plank
14 Supermans
Feel like you can keep going? Then do it!
by Mollie Millington | Mar 29, 2020 | exercise, quickie
Today’s workout is all about the fabulous number 30. Try to complete the 30 repetitions of each exercise without a break, but listen to your body too. Record how long it takes you to do one round and then challenge a friend to up the ante!
If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Incorrect form will not allow the exercise to be effective. Breath on the excursion (i.e., exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
Warm up- 1 min jumping rope (You can pretend to jump rope if one isn’t handy. Get those feet off the ground!)
and 1 min speed bag (Pretend you are repeatedly hitting a speed bag with alternating hands and bouncing back and forth on feet)
30 reps- Squats with the objective of going low by getting your thighs parallel to the ground
30 reps- Jumping jacks/star jumps
30 reps- Push/press ups (can be “regular,” on knees, or against the wall)
30 reps of the following exercises on each leg, starting with the right leg then the left.- I call this the “fire hydrant set.” Get on your hands and knees. #1 Lift the right knee up and out to the side with the knee at a 90 degree angle. Return to the ground. Repeat 30 reps on the same side. #2 Elevate right knee behind you so thigh is in line with the back. Foot should be flexed. Raise foot by pushing heel up to the ceiling, repeating 30 times. #3 Still with the right leg, extend leg straight behind you and then bring knee into to chest.
30 reps- Abdominal crunches. You choose the style. Be sure to look up and behind you to avoid pulling with the neck.
30 reps- Reverse crunches. Lying on the back, lift your hips up off the ground using your abdominal muscles. Don’t rely on momentum for this one.
30 sec- Side plank. Keep your tummy tight!
30 sec- Side plank on the other side. Tummy tight!
You have now completed 300 repetitions/seconds. Well done! Do it again.
by Mollie Millington | Mar 23, 2020 | self care
You may not know that not only am I a personal trainer, I am also a health coach and have a certificate in mindfulness. This allows me to take a holistic approach when coaching clients so we can work on all aspects of happiness, not just fitness. Working at home and/or being in isolation will be new to many people, so I wanted to share my top tips on how to stay sane when isolating. We don’t know how long this is going to last. I encourage you to put good habits in place from the start and make the most of the time. If you are anything like me, I have often said “I wish I had more time to do this or do that.” Now you do. Carpe diem.
- Keep a schedule- This is probably the most important tip I can offer. For me, keeping a schedule ensures I don’t spend all morning in bed and all afternoon on the couch. If I plan to workout at a certain time, check in with family at another, go for a walk after lunch and then clean out my closet in the evening, I will feel like I have accomplished something each day. The schedule doesn’t need to be the same every day. Keep meal times and bedtime as close to your life before isolation as you can as your body is already in a routine.
- Move a little each day- Following your local government’s advice, think about how you can keep your body fit and strong. If possible, go for a walk in the sunshine. Go up and down your stairs for 10 minutes a day (build up to 10 minutes if you need to). Wash your hands if the stairs are communal. March in place during the TV commercials. I read that one man ran a marathon on his balcony during isolation. No need to go to that extreme. Just keep your mobility up. My Quickie Workouts are mix and match or you can visit my YouTube channel for a few workout videos.
- Keep up with good hygiene- While it could be very tempting to wear the same pair of comfy pants all week and not wash your hair, it is important to wash regularly to stay healthy. In addition, actions such as shaving, styling your hair, or wearing a nice top might give you a little morale boost.
- Limit TV time- TV is a way to relax for many people in the evenings after work. It can also suck your entire day away if you let it. My suggestion would be to limit TV time to two hours maximum a day. Use the rest of the day to complete the things you don’t usually have time for (perhaps from this list?). 🙂
- Revisit a favorite hobby- Sewing is something I enjoy doing as a creative outlet but I don’t usually have the time or space. In America, I would probably have a spare table in the basement where I could leave my sewing machine out and work on a project for a week or more at a time. Here in the UK, I need to clear off the kitchen table, dig out the sewing supplies from the cupboard under the stairs, pin my quilts on the floor and then put it all away when I am done. I am hoping during this isolation period to finish a baby quilt for my friend who’s daughter is now three. You might not be in to sewing, but perhaps you played an instrument, enjoyed photography, liked to knit, or enjoying baking. Why not start it up again?
- Do your taxes- I assume tax deadlines will be extended in many places. Freelancers in the UK have from May to January to file taxes. I suggest processing them now to (hopefully) get a much needed refund.
- Complete DIY- Start redecorating the spare bedroom or replace the carpet in the bedroom. You could even just replace the photos you have around the house to many things a bit more cheery. Organizing digital photos is another good use of time.
- Take an online course- It has taken me two and half years to finish the #gifted Future Fit Training nutrition diploma. Normally, I am too busy to make the course a priority (I was doing ok in the beginning but I fell out of routine over the holidays). I am please to say I have been burning through my last module and should finish by April. There are so many online courses out there. You could learn more about something you have always been curious about or study for a new career. My 30 Days to Happy online course starts 1 April and would be an excellent way to learn tools to stay health and happy for many years to come. Register by Friday 27 March to join in!
- Learn a language- There are many (free) apps out there to help you learn a new language. Why not download one in preparation for your next holiday (which hopefully won’t be too long away).
- Download Kindle app and read the classics- Any book published more than 100 years ago has lost its copyright and is available for free. You don’t need a Kindle to download these free books. Just download the Kindle app and get reading. I pay £7.99/month for Kindle Unlimited and can even get magazines for free. My book is also available in the Kindle store for £1.99 or free with Kindle Unlimited. Or a paper copy can be posted to you too.*
Click on my Amazon store* to find some ideas for products that can help with the above. If you have any other suggestions to share with my readers about how not to go crazy with cabin fever, please leave a comment below. We are in this together!
*This post contains affiliate links. They cost the buyer nothing additional and help support the running of this site.
by Mollie Millington | Mar 22, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
Warm up- Side squats facing the same way. 30 steps left and then 30 steps to the right. Repeat 3x. Stay low with bum sticking out.
1 min-Stationary squat with a leg lift (alternating legs). Only raise your leg as high up that is in a comfortable range of motion for you. Keep your posture tall and torso upright. You can hold on to the back of a chair for balance if you need to.
30 sec- Calf raise (preferably on low step).
1 min- Holding medium weights (or a soup can or filled water bottle) keep elbows next to your side (but don’t dig elbows in). Keep palms facing away from body. Keep wrists locked. Exhale as you bring your hands up towards your body. Inhale as you straighten your arms. Use only your muscle to flex and extend the elbow. Keep upper body still to avoid using momentum to assist you with the lift.
1 min- Keeping the weights in your hands, perform a lateral raise. Holding weights by your sides with the palms facing the body. Raise arms out to side to make your body shaped like a letter ‘T.’ Be sure to only lift arms to shoulder height. Raising your arms higher puts you at risk for damaging your shoulders.
30 sec- Calf raise (preferably on low step). Hold weights for extra resistance.
1 min- Overhead press. Squat with feet shoulder-width apart. Sit back with weight in heels. Have weights held at shoulder height with palms facing away from you. As you stand up from the squat, exhale and straighten your arms above your head.
30 sec- Run in place with high knees.
30 sec- Speed skater jump. You do not need to hold a weight.
1 min- Prisoner squats (similar to overhead press without weights). Squat down and explode out of the squat into a jump straight up in the air. For extra difficulty raise hands up in the air as you jump.
1 min- Leg lifts. Only lower legs as low as you can without your lower back coming off the ground.
1 min- Crab walk.
1 min- Bear walk. If you are more advanced, you can walk without lowering knees to ground. Good form is very important so make sure you have the basics down first. Video progressing to more challenging versions.
Repeat the workout if you can or mix and match with the others. Good luck!
by Mollie Millington | Mar 18, 2020 | happiness, health, holistic
NEW START DATE OF 15 APRIL 2020. Sign up today.
Sadly, many people around the world will soon find themselves at home self-isolating, if they are not already. Many of the people I have talked to are concerned they will get bored and have ‘nothing to do.’ I am on the other side of the coin and looking forward to catching up on a few outstanding projects (my nutrition course, a baby quilt for a friend’s kid who is now 3, cooking from scratch). What better time than to offer my 30 Days to Happy online program?
Everyone deserves to be happy. As the Happiness Personal Trainer and a qualified health coach, I have the tools to guide you through small changes that can add up to make a big difference in your daily life. Why not join me for a unique online training program that I developed to cultivate happiness through fitness, food, feelings and fun? I will be there to hold your hand, cheer you on, and guide you through some of your roadblocks as we work together over 30 days.
’30 Days To Happy’ is conducted online, meaning anyone in the world can join as long as they have access to the internet. Held over email and Facebook, we will touch upon attributes of fitness, food, fun and feelings, learning healthy ways to incorporate each into our daily lives by gently stepping in and out of our comfort zones. Feel connected to others in this time of uncertainty.
For only £59, you’ll get a introductory webinar to learn more about the program and meet others in the group; a weekly challenge video and worksheet to complete; personalized coaching via the Nudge app on your Smartphone, and community support in a private Facebook group. We will wrap it up with another video call to see what each participant learned through the course. Overall, it only takes a few minutes a day to complete the weekly challenge.
Testimonials from my pilot session:
“I really enjoyed working with Mollie on the 30 days to happy programme, I learned a lot about my habits and had fun trying new things.” -Julie
“Mollie’s 30 Days to Happy is like a gentle nudge from a friend. She provides really great prompts to dig a bit deeper and really think about your day-to-day mood. It challenges you to find happiness is all aspects of life and see how it all relates. I liked meeting new people through the program too and hope to continue using her tips throughout the year!” -Eileen
Are you in?
The program runs 15 April – 14 May 2020, costing just £59. The strategies you will learn will last a lifetime, so invest in yourself and sign up today. Registration closes 14 April 2020. Sign up via the button below. There won’t be a limit to registrations this time around as I want anyone who needs a personal connection to the outside world to join. I would like to give NHS workers complimentary registration. If this is you, please email me mollie@ptmollie.com. Please help spread the word to friends and family.
by Mollie Millington | Mar 15, 2020 | exercise, quickie
If you have a jump rope handy, you can use it in the workout. You can also pretend to jump rope by jumping up and down and circling your wrists. A kitchen timer or app will be handy to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial. Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
Warm up- Jump rope for 2 minutes (you can skip or hop with both feet off the ground).
1 min- Reverse lunge by stepping back with alternating left and right foot. Think about dropping the back knee to the ground.
1 min- Jumping jacks/star jumps
1 min- Wall sit – Sit with back against wall and knees at 90 degrees. If this is easy, hold a weight in your hand.
Shake your legs out to get rid of the lactic acid. Good job!
30 sec- Plank on forearms with bum in alignment with head. Keep abs tight!
1 min- Hip raise lying on your back- Lift your hips up in the air so there is a straight line from the shoulders to the knees. Drop hips ~3 inches and squeeze bum to bring hips back up.
1 min- Superman by flipping over onto your tummy. With arms extended above your head, gently lift opposite arm and opposite leg ~2 inches off the floor. If you are more athletic, raise all 4 limbs up. For this you only need to feel your lower back working a bit to be effective. If you feel sharp pain, stop.
30 sec- Kneel on a towel or the carpet. Raise your bum so it is just off of your feet. Do small hip circles to the left. Try to stay just above your heels. The pain means it is working! Focus on breathing.
30 sec- Hip circles to the right. Keep breathing.
Shake out those legs!
1 min- Jump over the rope. Lay it straight on the ground and stand so your feet are parallel to the rope. Hop side to side over the rope.
30 sec- Step on the rope with the rope hand so that your elbows are at 90 degrees and your forearms are parallel to the ground. Try to pull the rope up for 30 seconds (the rope will not allow you to do this but should make your biceps contract for the duration).
20 reps- Shoulder dislocations- Either fold the rope in half or hold each end, depending on how long your arms are. Imagine the rope is a stick (or you can use one) and try to keep your arms straight as you lift your arms over your head and behind you. You do NOT need to go as fast at the guy in the video goes!
30 sec- Step on the rope again, but this time lift your arms out to the side (similar to a lateral raise). Keep arms straight and try to ‘lift’ for the time to keep shoulders and back tense for the duration.
Give the routine another go if you can!
by Mollie Millington | Mar 13, 2020 | recipe
This lasagna recipe is adapted from the The Better Homes and Gardens New Cookbook Spinach Lasagna. This is also where my recipe for banana bread is from.
I love veg so we throw a little more in. You can estimate the vegetable portions or invest in measuring cups. Feel free to alter the recipe with veg you enjoy. I don’t know the nutritional value, but it will count for at least 1 of you 5 servings of fruit and veg.
Ingredients
- 9 uncooked lasagna noodles (I usually make 12 in case some rip or get stuck together)
- 1 cup chopped large onion
- 1 cup sliced fresh mushrooms (optional)
- 4 cloves garlic, minced
- 2 tablespoons margarine or butter
- 1 bell pepper (any color)
- Head of broccoli (optional)
- 1 cup chopped carrots (optional)
- 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry or bag of fresh spinach sauteed
- 2 (15-ounce) container ricotta cheese (note you can add in 1/2 brick of firm tofu as the consistency will match the ricotta and add protein)
- 1 cup shredded mozzarella cheese
- 1/2 cup grated Parmesan or Romano cheese
- 2 eggs, beaten
- 1 teaspoon dried basil
- 1/2 teaspoon dried oregano
- 1/4 teaspoon pepper
- 1 (30 1/2-ounce) jar spaghetti sauce (meatless, if desired) (We end up using 1 1/2 jars)
- 1/4 cup grated Parmesan or Romano cheese to put on top (optional)
Directions
- Preheat oven to 375 degrees F (180 degrees C). Spray 9×13″ pan with butter or oil to prevent food sticking.
- Cook lasagna noodles 10-12 minutes, or until tender but still slightly firm. I suggest adding some olive oil to boiling water to prevent the noodles from sticking together. I also add one noodle at a time at the start and ensure they are not sticking together. If you want to use no-cook noodles, you may need to cook the lasagna longer. When done, drain the noodles and rinse with cold water to prevent sticking after draining. You may need to peel noodles apart to ensure all surfaces are rinsed. This step is very important!
- Meanwhile, in a large skillet, cook onion, peppers, mushrooms and garlic in hot margarine until tender but not browned. Set aside.
- Steam broccoli and carrots until they reach desired texture. Some people like a crunch, some don’t.
- Pat frozen spinach dry with paper towels in a colander (use lots of paper towels as the water will make the lasagna watery). Or saute fresh spinach in same skillet as onions and peppers.
- In a medium bowl, stir together spinach, ricotta, tofu, mozzarella, 1/2 cup of the Parmesan, the eggs, basil, oregano and pepper. Stir rest of the veg (onions and steamed veg) into spinach mixture.
- Spread 1/2 cup of the spaghetti sauce evenly in the rectangular baking dish. Arrange three lasagna noodles on top of the sauce. I like to add a little more sauce to the top of the noodles before adding the ricotta layer.
- Layer with half the veg/spinach mixture, another layer of noodles and then one cup of the spaghetti sauce. Repeat layers, ending with noodles. Spoon remaining sauce over the top. Any noodles on to player that do NOT have sauce on them will become crunchy and tough. Try to cover everything.
- Sprinkle with the 1/4 cup Parmesan and more shredded cheese (optional).
- Bake, covered with foil or lid, for 20 minutes. Uncover and bake about 10 minutes more, or until heated through.
- Let stand 10 minutes before serving to let the lasagna set so it will hold its shape better when cut. Makes 8 servings.
- Great to re-heat or freeze.
Some photos to help you visualize the steps
Sauteed fresh spinach (remember is really reduces to nothing. Buy an extra bag just in case).
Veggies and cheese
Bottom layer of sauce and noodles
Veg and cheese middle layer
Ready for the oven…. and then I was so hungry, I forgot to photograph the final result. Please refer back to the cover photo. 🙂
Look at all that delicious-ness!
This post includes affiliate links. These cost the buyer noting additional and help maintain the running of this site.
by Mollie Millington | Mar 11, 2020 | health, travel
With Coronavirus all over the news and a trip to Japan recently cancelled due to concerns the virus will spread, my husband asked me the other night if we should wear masks when we go on our re-booked holiday to the USA. Let me be clear that I am not a medical professional so if you are worried, you should speak to your GP or consult the links at the bottom of this post before you decide if you want to wear a mask. I do, however, have many years experience fitting people to wear the correct size N95 mask (random part of my job during my masters degree and also part of my current role). Read on to learn more about personal protective equipment masks and what they are used for.
What does N95 mean?
This rating means the mask filters out 95% of particles when worn properly. In the UK, the equivalent mask rating is FFP2.
Where can I get one that fits?
You will need to have a mask fitting to ensure you have one that fits properly. This involves putting a hood over your head while wearing the mask and having a bitter solvent sprayed into the hood (even my mom has had this done!). The idea is that a correctly fitted mask will not allow any air to get between the mask and your skin. This prevents germs from entering the nose or mouth and therefore infecting you. If you have facial hair, you will not be able to wear a mask effectively. You can watch my YouTube video for more info.
Keep in mind, that the news is reporting a global shortage of personal protective equipment (PPE) due to the outbreak. In addition, there are many scams and price inflation occurring on masks, hand santizers and disinfecting wipes. I suggest leaving the masks for the professionals.
What is it like to wear one?
The masks will make it hard to breathe and can be very hot to wear, depending on the environmental conditions and what you are doing. It also makes it hard for others to hear you because your speech will be muffled.
Will the Coronavirus kill me?
The World Health Organization (WHO) reports global death rate of 3.5% for Coronanirus. The population most at risk is people 60+ years old who have underlying health conditions. Children seem to be asymptomatic.
What can I do to reduce my risk of catching Coronavirus?
Many health officials have asked people to self-isolate if they have been traveling to affected areas. Frequently washing your hands for at least 20 seconds, especially when in public places, will also help reduce the risk. Carry hand santizer and avoid touching your hands to your face and eyes if they are not clean. Finally, aim to stay six feet away from infected people, especially if they are coughing or sneezing. Refer to your local health authorities for up-to-date information as the global situation seems to be changing on a daily basis.
Unfortunately, a vaccine is at least 12-18 months away from being ready for market. This is due to rigorous testing in both animal and human models. I have read reports that the incubation period is five days and others that report 12 days. Working at home (which also helps you avoid public transport), will help reduce your risk of exposure and also prevent you from spreading the virus if you are infected.
Each day, we learn more about the virus. The lack of knowledge has been the biggest barrier. We don’t know all methods of transmission, how long it can live on surfaces, and other important information which can help limit the spread of the diseases. Stay up to date by visiting the links and references below for more information (some updated daily) rather than relying on social media:
World Health Organization (WHO) Novel Coronavirus outbreak 2019
Center for Disease Control and Prevention Coronavirus 2019
UK Gov Corona virus info
Guardian: What is Coronavisus and how worried should we be?
by Mollie Millington | Mar 8, 2020 | exercise, quickie
Today’s quickie is based on using a set of stairs. For this, you will need to have some balance and coordination. When choosing your set of stairs, be sure to choose one that has a handrail. The exercises listed are only for going UP the stairs. Be slow and controlled walking down the stairs because there is a lot of force on your knees.
You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial. Also, please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
2 min- Warm up walking up and down the stairs.
1 min- Two steps at a time leading with the right leg. Hold on to the railing if you need to. Remember to descend the stairs normally.
1 min- Two steps at a time leading with the left leg. Remember to descend the stairs normally.
20-30 reps- Calf raise on the bottom step. Place the ball of your foot on the edge of the step and lift your heels up and down for a full range of motion.
1 min- Side squat with left foot on 2nd step and right foot on floor.
1 min- Side squat with right foot on 2nd step and left foot on floor.
1 min- Push/press ups incline (hands on steps) for beginners. Decline (feet on steps) if you are more fit.
10-15 reps- Bulgarian squat Face away from steps. Place left foot on first or second step. Lower left knee as low as you can (stop before it reaches the floor) by bending right leg. Leave feet in place and you stand up. Repeat.
10-15 reps- Bulgarian squat Face away from steps. Place right foot on first or second step. Lower right knee as low as you can (stop before it reaches the floor) by bending left leg. Leave feet in place and you stand up. Repeat.
5x- Run up steps for beginners. OR 3x- Hop up the steps (one at a time) if you are more fit.
1 min- Triceps dips on bottom step.
Repeat for more heart-pounding fun.
Tag me on Twitter or Instagram (@ptmollie) before or after your workout so I can cheer you on.
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