by Mollie Millington | Apr 23, 2020 | guest post, weight loss
Big thanks to Lauren at @quityourcomfortzone for sharing her experiences with diet and weight loss. Read more about Lauren and what she has to offer at www.quitthecomfortzone.com
I, like Mollie am a Personal Trainer, and I love her philosophy, because it’s about small, effective changes that lead to a happier lifestyle. Some people exercise for aesthetic reasons only, but Mollie and I exercise for how it makes us FEEL, which makes it much more enjoyable.
Be aware of calorie intake
I just want to start by saying, I think it’s important not to relentlessly count calories and beat yourself up about going over your daily allowance. However what I would advise anyone to do, no matter what stage of their fitness journey, is to increase your awareness about calorie intake in general. How many calories are you eating or drinking on a daily basis? Have you tried keeping a food diary? Or tracking your diet by using My Fitness Pal? This is such a simple yet effective tool which can help whether your goals are to bulk, cleanse or lose weight.
Re-learn what a treat is
Diet and exercise go hand in hand, but the word DIET doesn’t need to mean that you can’t treat yourself. I like to just re-teach my clients what a treat is. For me a treat might be a flat white, because I usually drink black coffee. A flat white with full fat milk is 179 calories or 93 if you get it with skimmed milk. Some people are mindlessly drinking 2 or 3 coffees a day and that could be 537 calories. If your average woman needs to consume about 1,500 to lose weight then your 3 meals a day will have to be very low in calories to shift a even a pound. Maybe you have done that spin class, already burnt 300 calories, so you can justify those 3 coffees? Or maybe you only eat 1 meal a day so that you can have those 3 coffees, but that sounds like a pretty restrictive diet to me and does not sound like fun to stick to, So are there other ways?
Here is a round-up of a few ‘diets’ I have tried myself to shift a few pounds or reboot my gut health:
Mind Body Green – The definitive 3 Day Gut Reset Diet
Based on Ayurveda science this 3 day Gut reset Diet works on the principle that your body needs periods of rest and rejuvenation to operate as effectively as possible. I have learnt on various nutrition courses that your body uses up to 60% of it’s energy to digest food, so if there is nothing to digest you will have more energy to spend on other things.
In short; This is a 3 day cleanse, you start by drinking water in the morning, have a sugar free breakfast, broth for lunch and adding in prebiotics to your evening meal. The hardest part is not to snack during meals and instead have a cup of Chai, add prebiotics in the evening and get lots of sleep.
I tried this cleanse and recommend it to a few clients too. Mainly because I have found that long laborious meal plans are just too hard to stick to for most people with normal lives, and near impossible to stick to for those with demanding jobs where you are always on the go.
The results:
Me: Lost 0.9kg overall but weight tends to fluctuate about half a stone depending on when I weight myself anyway.
Client 1: Women, Age 50+- Over 3 days she lost 1.6kg, but reported feeling more energized.
Client 2: Man, Age 60+, Over 3 days lost 0.8kg but enjoyed the fact that it was an easy diet to stick to. Has tried diets before and found them too complicated.
Conclusion: Short but effective! We would all highly recommend for a short-term gut fix, but this is not a sustainable weight loss solution.
Intermittent Fasting as a Dieting tool
I have fasted for years. I find that when I wake up, as long as I don’t leave it too long before I exercise, I can usually fend off hunger until lunch time. I personally have terrible bowel movements and have found this really effective in giving my body a break from digestion. But I tried every method and cut out every food group in order to find this method. It wasn’t until the 5:2 diet became mainstream that I really thought of fasting as an option.
In short: If you don’t consume any calories until lunch time, you can have larger meal portions for lunch and dinner. Once you get used to this, you can also try fasted cardio – Hit the gym or go for a run on an empty stomach the “British Journal of Nutrition” found that you burn up to 20% more fat if you exercise on an empty stomach, but some critics have been sceptical of this.
The results: I find this great if you are trying to maintain weight and it works if you have low body fat to start with but starting from a high % body fat for some reason doesn’t have the same effect. I believe this is because your body needs to kick start the metabolism before burning off anything and with any diet, your body either likes it, or doesn’t like, I would certainly say this approach is not for everyone. However, I do just want to add that ‘Breakfast is the most important meal of the day’ was apparently created by cereal companies wanting people to buy cereals, so another great marketing ploy has helped attribute to our countries problem with obesity.
Conclusion: You have to try it, it might not agree with you, but you might find it easier than you think. At the end of the day all diets will only work if you
If your new to fasting, this page has some great tips.
Hypoxi
This is not a diet as such, this is marketed as a quick and targeted weight loss solution.
We all know too well that it’s very hard to target where you want to lose weight, Yes there are exercises that can help but the reality is, if you work one area too much the muscle will increase and it if you want to lose weight in your face or your inner thighs then no amount of full body or targeted exercises will just take it from that area you desire. You might lose a bra size, a chin or an inch on your waist when all you really wanted to do was lose a bingo wing.
How it works: You exercise within your fat burning zone for 30 minutes either seated or lying down. The machines are exercise bikes and a vacuum is applied once you lock yourself in. The vacuum is created around your legs using a Neoprene skirt and air locked container.
The results: According to measurements which were taken before my first session (fasted) and after 3 Hypoxi sessions, my overall loss was 9cm from thighs and stomach. I had also lost 0.4kg in just a few days. I am not convinced the 9cm loss was just the measurements being taken from a slightly different angel but having spoken to a few girls who had signed up to longer programmes know that having paid for something like this they were inclined to eat a much healthier diet because they know otherwise it was a waste of money. But trying to lose weight can be as much a mindset thing as it is a physical thing from some people, so if this worked and they didn’t even have to get on a treadmill then so be it. We are all different.
The conclusion: I would recommend this is you struggle to exercise because of impact on knee and ankle joints. There is something a little weightless about the experience and the vacuum makes you work hard whilst not exerting too much downward pressure. You do certainly sweat and you do manage to maintain in your fat burning zone so I’d recommend it for that but overall it’s quite a lazy approach to shifting a few pounds and inches. I wouldn’t really feel like I had deserved or earnt any weight loss results from this approach, but if you just need a little nudge to help you on your way then what have you got to lose? Overall this is venue is quite nice, the staff are very welcoming, it’s clean and well-kept but it’s not a the 5* luxurious studio you would expect in the middle of Knightsbridge.
At the end of the day there has been absolutely no evidence that’s proves any diet is a one size fits all diet, but what I do know is that there is a direct correlation between losing weight and how religious you are about sticking to a diet. Try not to overcomplicate a diet. Find what works for you, find what is sustainable and just burn more calories than you put in.
As Lauren says, and experienced, there isn’t one practice for loosing weight that works for everyone. You have to find something that works for you and your lifestyle. If you would like to talk through some of your options, send me or Lauren an email to discuss.
by Mollie Millington | Apr 19, 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. Remember to go for QUALITY over quantity. 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).
Please consult your doctor before engaging on any fitness regime.
Perform each of the following exercises for one minute.
- Jumping jacks/Star jumps
- Squats
- “Around the world” lunges- R front lunge, L front lunge, L side squat, L reverse lunge, R reverse lunge, R side squat
- Prisoner squats- squat with an explosive jump
- Push/press ups- against the wall or counter if you are a beginner or on your knees or floor if more advanced
- Jump rope- you can pretend to skip if you don’t have a rope
- Plank
- Push/press ups- against the wall or counter if you are a beginner or on your knees or floor if more advanced
- Crab tricep dips
- Right foot forward lunge with arms raised out in front to chest height when back knee drops down
- Left foot forward lunge with arms raised out to the side to shoulder height when back knee drops down
Go through it once and see how you feel. If you are feeling good and have the time, go through it again! Make the time.
by Mollie Millington | Apr 17, 2020 | exercise, How to, workout
The new normal is staying at home. While my first three weeks of lockdown wasn’t very active, I am now feeling ready to start working out properly again. Running a mile a day has been a good stress reliever, I know that if I don’t start strength training again, my running will suffer. I worked hard with a personal trainer in December and January to strengthen my glutes and hamstrings. My physiotherapy was also a priority. But none of this has happened as of late.
Lockdown in the UK has been extended for another three weeks, so I think it is time for me to develop a routine again. (Plus, my 30 Days to Happy program has given me a little bit of a kick in the bum). If you are also ready to start exercising at home, here are my tips on how to workout at home.
Setting up a space
Living in the UK, our flat is pretty small. You don’t need a lot of space though to have a workout area. The space just needs to have enough room to move, both left, right, front, back, and overhead. Also, check to make sure there are not any low hanging lights overhead. Think outside the box and move furniture around if you can. You can also have different areas in the house that work for different movements, such as squats in your office, lunges in your kitchen, and yoga on your patio. Order equipment that is easy to store- such as exercise bands, jump rope, and a yoga strap. Have a look in my Self-Isolation store* for other items that might be useful for your fitness journey.
Safety
Most importantly during this time, you are feeling ill, do not exercise. Also, be sure that the space you are exercising in is safe- there is nothing on the ground to trip over and that you have enough room to move for the exercises required. Keep water nearby and hydrate often (so many of us are drinking alcohol these days, water will help no matter what!). Finally, go for quality over quantity when performing repetitions. Good form is very important to ensure you will not become injured and works the targeted muscle group most effectively. Online classes will never be as good as having an instructor there to correct your form so do pay particular attention to their instructions. If a certain move causes you pain, or you are not confident on how to do it, YouTube has a lot of demonstration videos that are helpful. Or get in touch with me and we can have a video call to address.
Goal setting
I am a firm believe in SMART goal setting and my ethos is to do what is fun. Why not combine the two to make keeping a training schedule something you look forward to rather than avoid? Set your fitness goals for what you enjoy. For example, if you hate running, don’t set a goal to run every day. Explore different ways to move if you haven’t found something you love yet. There are many free fitness classes available online, and therefore an opportunity to try a new type of exercise class nearly every day. In these uncertain times, I would also recommend having a self-care goal- such as meditating 5 min a day or unplugging for an hour every afternoon. Finally, allow some wiggle room in your goals. Rather than have a goal to do something every day of the week, set your target to five times per week to allow for off days.
The above tips will help you find space in your home and your day to move a bit more. Physical activity will help relieve stress and maintain good immunity. Remember that the exercises don’t have to be high impact, just something you enjoy.
*affiliation link that costs you nothing additional but helps fund the running of this site.
by Mollie Millington | Apr 14, 2020 | happiness, motivation
When I first heard that lockdown (as we call “shelter in place” in the UK) was a possibility. I was so excited about all the stuff I would be able to do. I was going to write hundreds of blog posts, workout every day, do amazing meal prep, clean the house top to bottom, finish a baby quilt for a friend’s kid who is now three, and start/finish my book about climbing Kilimanjaro. Many of my colleagues were worried about being bored, while I was excited to finally finish all the projects I had started over the years.
And then we got a puppy. We haven’t talked much about our previous dog, which we no longer have. It was hard decision to make not to keep her. Sadly, she was unpredictably aggressive (no matter how much we worked with trainers and the charity we adopted her from). I didn’t think we could get another dog anytime soon after that. However, when we saw all of our upcoming trips being cancelled for months on end, we figured now was the best time to get a puppy. To be clear, normally I am in favor adopting older dogs, who are already house trained, their personality is established, and they are a bit more chilled out. Our experience with our previous dog really upset us quite a bit and we wanted to train a dog to be used to us, up for the pub, and used to riding on the Tube.
Enter Maple (aka moaning_maple on Instagram). She is a Staffie-Mastiff mix and now 11 weeks old. It is estimated she will be 20-25kg when adult-sized but who knows! We love her floppy ears, big paws, and her vocal yawns. We are not keen on the fact that she wakes up three times in the night and takes a lot of coaxing on our laps to fall back asleep. We think we have a system now of setting an alarm and waking her up first, as she then tends to go back to bed right away. I bet the upstairs neighbors appreciate this too!
During the day, she is awake for one to two hours and then naps for the same amount of time, on and off all day. I work from home for a week and then go into work, while my husband is working from home full-time. We are therefore working in shifts to entertain her and work while she is sleeping. The lack of sleep is really playing havoc on me though. I find it hard to concentrate when she is awake as she still has accidents in the house and in her crate (yes, her crate is just bigger than her). When she is sleeping, I am just about able to get into a rhythm when she wakes up and needs me again. Sometime I am so tired, I nap when she naps. Yes, it is really like having a baby (so I am told).
Yesterday, we sat down to address the next phase of her training. As you can imagine, it has been difficult to socialize her during lockdown. We were ‘walking’ her in a rucksack once a day but there were not too many people or cars out. I have taken her into the shops a few times too. She has had her vaccinations now and is able to go on a 10 minute walk. We sometimes carry her to the local park so that she can meet other dogs. Otherwise, we walk her around the block so she can see people, cars, bicycles, and more.
Our biggest priority now is that she learns her name and sleeps through the night. I hope that by sleeping through the night, my energy, and mojo to do more, will return. Having a dog will take up a lot of the time I would use to exercise, craft, or study. She loves us very much and loves to cuddle, which was a treat when she weighed 3kg but also a habit we are trying to break (a 25kg lap dog might not be everyone’s idea of a good time). Once she has stopped growing, I hope she will enjoy being my running buddy.
To rediscover my motivation and get back on the fitness track (and not on the over-eating-and-drinking-alcohol train I have been on), I am starting my ’30 Days to Happy’ program tomorrow (Wednesday 15 April). Many of my friends have shared with me how tired they have felt during lockdown. How they can’t stop eating and drinking throughout the day when stuck inside. How they feel anxious about the state of the world under the cloud of this pandemic. ’30 Days to Happy’ is a safe place to feel uncomfortable, to grow a little outside your comfort zone by exploring ways to find joy through fitness, food, fun, and self-care. Activities will only take 5-10 minutes per day. For those missing structure or being able to plan out their time, this program offers you both, as well as a small distraction from what is going on outside your front door. The accountability of sharing your weekly achievements will help you complete the worksheets, challenges, and workouts we have planned over the course of the 30 days. And, of course, we will cheer each other on in our private Facebook group. A month might seen like a long time to work together but the tools I will teach you will last a lifetime.
In support of all of the healthcare professionals out there, I am offering this program for free to NHS workers (doctors, nurses, patient porters, receptionists, anyone working in a hospital, etc outside the UK). Email mollie@ptmollie.com with NHS in subject to reserve your spot. Or to register now (you need to sign up today as we start tomorrow), click here.
There is a good chance Maple will make a few appearances on the program, if you need an additional reason to join. Although she has taken my mojo, I know my ’30 Days to Happy’ participants will help my mojo return again. Whatever has taken your mojo away, let me try to help bring it back with ’30 Days to Happy.’
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.
Recent Comments