by Mollie Millington | Feb 16, 2020 | exercise, quickie
You can use a kitchen timer to keep track of your intervals. Perform once through and keep going if you can. 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 press up, inhale as you return to the ground).
This workout can be done inside or outside.
1 min- Walk
30 sec- Jog with high knees
1 min- Squat with leg lift at the top. Alternate knees.
1 min- Jumping jacks/star jumps
1 min- Feet shoulder width apart, arms out to side in a letter T, touch opposite hand to opposite toe then come up straight and repeat on other side (work those obliques).
1 min- Stand with feet together, bring one foot back and drop that knee almost to the ground for a reverse lunge. Keep front knee over the ankle when you are down and then bring your back foot to the starting point. Repeat on the other side.
1 min- Pilates 100 Remember to inhale for 5 counts and exhale for 5 counts. Don’t pull with your neck and keep legs in table top position and shoulders off the ground. If your neck hurts, stop.
30 sec- Side plank on your right side. Keep the top leg’s foot in front of the bottom foot.
30 sec- Side plank on your left side. Keep the top leg’s foot in front of the bottom foot.
1 min- Russian twist. You can hold a weight or ball if you want to add resistance.
1 min- Crab dip not an appetizer but rather a way to work your triceps. Start with your hips high and tummy tight. Bend elbows to lower hips.
1 min- Frog crunch Have your legs in a butterfly stretch position while lying on your back. Keep your heels up but toes on ground for extra challenge. Or you can bring your feet up as shown in the video. Keep your tummy tight and don’t pull with your neck.
10 minutes and you are done! Add a cool down by walking for 1 minute. Stretch a bit too as your muscles and joints will be warm. Make 2020 the year of flexibility.
by Mollie Millington | Feb 14, 2020 | eating, nutrition
Happy Valentine’s Day! A day to celebrate the ones you love and have lots of goodies in the office. Maintaining a healthy diet is all about balance. You need to behave at least 80% of the time to allow for the times you slip. Having a little wiggle room also let’s you indulge in a portion-controlled treat.
But if you are like me and can’t pass up free food, wine, or chocolate, here are a few tips to help you remain in control today.
1. Write down everything you eat today. You may not realize that every time you go to the copier you are picking up a cookie along the way. Writing a list of what and how much you eat will help you be conscious of your food intake of the good and bad.
2. Have a piece of fruit first. Fruit is naturally sweet and might satiate your craving. Plus you need at least 5 servings of fruit and veggies a day. If you are still ‘hungry’ after the fruit, have a small treat.
3. Occupy your hands. This might be tricky in the office, but at home you can knit, paint your nails, clean the bathroom, or play patty cake with your kids. You might distract yourself and allow the craving to pass. (I will feature another post on cravings in the future) At work you can type up an email you have been meaning to send, do push ups against your desk or the wall, or take a 10 minute walk outside.
4. Drink a glass of water. Similar to eating a piece of fruit, this technique helps fulfill your requirement of 64 oz of water a day, plus leaves you filling a little fuller. Sometimes when our body tells us we are hungry, it really is saying we are dehydrated.
5. Have a solid comeback. If your office mates are trying to peer pressure you into eating another candy bar, blame it on me. Say “My personal trainer will be disappointed if I eat two candy bars today” or “I am working towards a goal of living a healthier lifestyle so I am going to pass, thanks” or “Maybe later.” Then stick to your guns! The lovely members of the Slimpod Club (part of Thinking Slimmer benefits) also gave these retorts:
- My body, my life, my choices.
- I’ll do it my way, thanks.
- I’m not depriving myself, or using willpower to not choose something, it’s merely that I truly don’t want THIS, I want THAT.
- Say very politely “no thank you, I am not hungry and don’t need to eat anymore” and if they get pushy just laugh and add “feel free to eat mine too if you like.”
- Say “what I WANT (or don’t want) instead of what I CAN or cannot eat.” There should be less discussion about things you want, and there is a lot of discussion possible about things you can or cannot eat.
- Avoid referring to a diet or lifestyle change, just explain how you feel when you would eat something. For example, “I do not want bread/croissant/cheese because eating more makes me too full/sick/sleepy/irritable/sleep bad.”
- My heart and my health choices for a hopefully long life.
- I do not want any, thank you. I really don’t want any!
- You go ahead. You are allowed, but I’ve had enough thanks!
6. Bring in a healthy option to share. Take the lead by bringing in fruit salad, trail mix, granola bars, yogurt parfaits as a healthy alternative for your office mates. They will probably be grateful!
Do you have any other tips on how to control food consumption at holiday time at work?
Note, this post contains affiliate links, which costs you nothing more but helps cover the cost of running this blog.
by Mollie Millington | Feb 13, 2020 | cycling, exercise, spinning
With Storm Ciara blowing all sorts of weather around the UK, your morning run or ride is bound to be brisker. Have you also noticed the sun is rising later than you? The winter is a great time to take advantage of your local fitness facility programs. As an athlete, you should try to change your workout routine every so often. Periodization offers new challenges to your body, which creates improved performance as well as prevents boredom. “Spinning®” or “group indoor cycling” (GIC) is a low-impact, high-cardio workout that compliments many types of sport training. If you enjoy a class that gets your heart pumping, GIC might be the class for you! Being indoors on a stationary bike allows you to maintain your intervals, distance, and/or sprint training without the dangers of running in the dark or slipping on ice.
If you have never attended a GIC class before, I have a few tips for you in order to survive your first class. First, arrive to class about 10 minutes early and let your instructor know it is your first time. The instructor will be able to fit the bike to your height. The seat and handle bars can be moved up/down or front/back, tailoring the bike to your body size. Bikes have markings making it easy to set up again at your next class without help. You can either write these down in order to set up your bike the next time or snap a photo on your phone. Feel free to adjust the bike during class if it feels uncomfortable (as long as the studio isn’t dark). Be sure you understand how to adjust the resistance and how to brake too.
Thanks to Mel Thomas for the photo.
Second, bring water and a small towel. You will probably sweat and become thirsty during class. Most instructors don’t mind if you need to step out of class for a drink or some air, but it is best to be prepared. For a 45 minute spin class, you need to drink 1.2 liters (or 40 ounces) of water (yes really). Take little sips throughout class to avoid getting a stitch (cramp for you Americans out there). If you don’t finish your bottle of water during class, aim to finish it over the next hour or so.
Clothing can be key for an enjoyable class. Longer shorts prevent chaffing and shoes with a firm sole are best to keep your feet flat on the pedals and avoid foot cramps. If GIC something you enjoy, consider investing in a pair of cycling shoes with SPD clips (check with your gym that they will work with their bikes) as they promote effort throughout the pedal stroke. Both your quads and hamstrings will be working hard during the class. Personally, I like to wear sleeveless tops when I spin to keep cool as my facility doesn’t have a fan or air conditioning. Long trousers with a loose hem can easily become stuck in the pedal. If you want to cover your legs, consider leggings or something that is tight around the ankle.
Thanks to Isabel for the photo. Visit her website www.onmytrainingshoes.com
Finally, be prepared to try GIC five times before you decide if you love it or hate it. The first class, you will probably be out of breath and your bum will be sore. If you need a rest during the session, remember to keep your legs moving (but with less resistance or slower cadence). Remember, if you don’t like the method of one instructor (or their music selection), there are many others out there that could be the right fit. If you can’t make it out of the house, do some research on Peloton or Bkool as options to train in your home on a stationary bike. You can ride along to these two Global Cycling Network videos I am in if you fancy a giggle. Setting up your road bike on a turbo trainer is not safe for mimicking the movements of GIC. Please be safe and sensible. Feel free to take these videos to you gym if a class is not scheduled and use the appropriate bikes there.
Fat Burn Fast – 20 min (I am teaching this but it is not my voice. if you have been to my class, you know my script!)
60 min class (you can see me in the one)
Go out and try a cycling class. Let me know what you think about indoor cycling in the comments below.
My friend, Carrie, enjoying her Peloton bike.
by Mollie Millington | Feb 11, 2020 | health, nutrition, product review
This post might be a little TMI and includes a photo of blood. Read on at your own risk. You have been warned!
When I run, I have several issues to worry about. One of them is how much my nose runs, which causes an annoying cough that tends to concern everyone I am running with (I assure you that I am ok and just as annoyed about my cough as you are). The other is trying not to go to the bathroom while I run. It looks like caffeine, along with my cough, tends to induct stress incontinence (something I have talked about previously here on the blog) upon occasion when I run. Currently, I am working on my core and pelvic core strength to help with this. The other problem I often have is a runner’s tummy, which causes my stomach to gurgle and me to worry if I can make it to the next available loo or have to pull a Paula Radcliffe on the side of the road. Through trial and error, I have now developed a morning routine to fuel early morning runs. It involves have porridge at least 2 hours before my run, followed by a nap, a trip to the loo, and then quite possibly another loo stop along the route. Wearing a bum bag on my back tends to accelerate my digestion, so now I wear it on my hip or choose a running vest instead. Interesting, huh?
When lifelab testing offered to provide a complimentary complete body test, I was both curious and relieved. Maybe now I could get to the bottom of what causes me all of these issues. I would do almost anything to be a runner that never wees themselves, doesn’t plan routes according to public loos, never has a runny nose, and can hear what other people are saying. But alas, I will never be normal. I could only hope the results would offer some incite into what my body prefers and doesn’t like.
lifelab testing offers several different test kits:
- Basic intolerance test
- Basic allergy test
- Complete intolerance test
- Complete body test
- MyDNA test
(BTW lifelab testing is having a 25% off offer using the code VALENTINE until 20/2/20. Pretty sweet, huh?)
Within a day or two or requesting my kit, it arrived with instructions and all the kit you need. You need to prick your finger to send 300 uL of blood back to the lab for IgG and IgE testing. Due to postage delays and sending the sample at ambient temperature, life lab testing suggests collecting and sending you sample on a Monday or Tuesday. This ensures your sample is processed in a timely manner and doesn’t degrade with any delays. I strongly suggest you also follow their instructions on how to get blood flowing to your fingers. I had to prick four fingers to get enough blood but I think this may have been due to my mild clotting disorder. I ran my finger under warm water, swung it in the air, massage the palm and finger, etc as the kit instructed. Luckily, I had a sterile needle in my foot blister kit from the Wadi Rum Ultra to help me finish the job. Another tip is that you also need to press the lance very hard for it to penetrate the skin (I didn’t do this on my first try and therefore wasted the lance. Luckily, two lances are included in the kit. Probably not a good idea to use something else.). I sent off the sample on my way to work and had the results via email within a week’s time.
lifelab testing requires you to create an account which includes your results. Alternatively, the report can be downloaded as a pdf. There are two important sections in my report: allergies and intolerances. You can read more about the difference between the two here. Allergies (measured by IgE levels in blood) tend to be a quick response that can be as extreme as anaphylaxis, and a food intolerance (measured by IgG levels) is when the body has trouble digesting something which results in discomfort hours or even days later.
I was surprised by the by some of the results. For example, I had a mild allergic reaction to soy (which is in lots of processed foods?), dog hair (no!!!!!!), horse hair, cockroaches, and almonds. These were all low on the sensitisation scale which is a bit reassuring. To the best of my knowledge, I do not react in a typical allergic way to these items (sneezing, cough, tingly lips, closed throat, etc). With my runny nose and cough, I thought I might be allergic to pollen or grass but these results were negative (guess it is just me then, or exercise-induced rhinitis).
The intolerance tests highlighted a lot of food that I might have trouble digesting. Each person’s body responds differently though, meaning that a high intolerance score does not necessarily manifest in physical symptoms. The table below summarizes my intolerance to various gluten-containing grains.
While not ideal, it is becoming easier and easier to avoid gluten and wheat products. However, I also tested for high intolerance to quinoa and amaranth, leaving only buckwheat and rice for me to enjoy. Other high intolerance levels were noted for:
- soy
- green beans
- egg white
- egg yolk
- milk and other diary (casein, cow’s milk, sheep’s milk, and goat milk, gouda cheese)
- bananas
- almonds
- peanuts
- walnuts
- cashew nuts
There are 16 other food items not mentioned that I have low level intolerance for. Many of the foods on the list are staples for runners. Ironically, I am not allergic or intolerant of any seafood (remember I am a marine biologist by training). Originally, my intention was to eliminate the foods that might be causing me trouble to see if I can determine how they effect me when re-introduced. Lifelab testing recommends eliminating any foods that are flagged in the allergy section (almonds and soy but I will not give up on dogs) and then performing an elimination diet. They also offer optional nutritional therapist session to coach you through it. A paleo diet or the Whole 30 seems best suited to my results but also requires a lot of commitment, planning, and negotiating with my flexitarian husband. Could I live without eating another apple or orange if it means no more stomach upset or bloating?
What’s next for me? As Tokyo Marathon is only a few weeks out, I am going to carry on as normal. Once I am back, I will start to eliminate gluten and wheat. Once I have a handle on that, I might try milk too. It seems weird to not have peanuts or almonds, but if I want to feel more energetic, less bloated, and run without the stress of runner’s tummy, then I need to give these results a chance. The good news is that I don’t have to give up Kraft Mac-n-Cheese but just know it will probably make me feel like crap for a few days.
What food(s) could you not live without for your active lifestyle? For example, peanut butter, bananas, porridge….
Thanks for lifelab testing for the complimentary test. All opinions are honest and my own.
by Mollie Millington | Feb 9, 2020 | exercise, quickie, Uncategorized
Welcome back! Hope you enjoy today’s workout. You can use tv commercials as 20-30 second intervals or a kitchen timer. Repeat the list at least three times in a row to build up to 15 minutes. 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).
1 min- Go up and down the stairs. The first time through climb at normal pace as a warm up. The following times you can pick up the pace a bit. **Be careful!
30 sec- Continuous effort of pushing arms out to side in a door frame (try to make a letter T)
30 sec- High knees while running in place
30 sec- Sumo squats. Keep your feet are wider than shoulder-width apart and turned at 45 degree angle. Remember to keep your knees behind your toes.
30 sec- Push/Press ups against wall, counter, or on the ground.
30 sec- Wall sit. Sit with your back against wall and knees at a 90 degree angle. Hold it there. If this is easy, hold it for 1 minute.
30 sec- Calf raise on a low step with ball of foot on edge of step or just standing in place. **Do not fall down the stairs
Repeat and enjoy!
by Mollie Millington | Feb 6, 2020 | class review, Uncategorized, yoga
Instagram has a knack of knowing which adverts will interest me. Most of my feed is about exercise and fitness, as well as dogs. They got their algorithm right when Pawside Yoga popped into my feed. Yoga in a room full of puppies? I was sold, even with a price tag of £30. It would be a birthday treat so I booked it for a few days after my birthday. Get ready for lots of puppies and selfies!
When I arrived 15 minutes before the class was due to start, I was asked to wait outside as the yoga mats and puppies had not yet arrived. Two minutes after the class was supposed to start, the mats arrived and we were allowed in. No names were checked or release forms signed. We started five minutes late and were told the yoga portion of the class was actually only 20 minutes long because in the last puppy yoga class, everyone was screaming and laughing making the class not relaxing for people or dogs. I was immediately disappointed as I was planning on the yoga class being part of my marathon training recovery day. Pawside Yoga said they “decided it’s best to not have them around from the beginning as they get tired quickly and need rest, also it could potentially be a serious hazard for puppies if they got squashed by anyone during the session or a customer to slip on any accidents from the puppies, it would have also disrupted the class if we were cleaning accidents up.”
The yoga was very basic, making the class suitable for all levels. A few downward dogs, child poses, and low lunges were followed by a happy baby and savasana. The instructor kept things light, making little jokes as music played in the background but the studio lights were left on. She made a couple jokes about people not knowing left and right however, she did not mirror her movements to the class (use left arm when she tells class to use right). As a group ex instructor, I know this can confuse people.
While we lay in savasana, the seven puppies were brought into the studio, allowing us 20 minutes to coo over them. The Pawside Yoga team of five kept an eye on the pups and were quick to pick up any ‘accidents’ and replace used puppy pads asap. We were not given any instructions on how to/not to handle the dogs, which I thought was a bit strange. Most people were fairly passive and let the dogs come within arm’s reach before scooping them up. There wasn’t any water out for the puppies either and some were panting by the end of the 20 minutes. When I asked Pawside Yoga about this, they said “there is always water available for the puppies too as they can get hot running around. The owner is always on site and makes sure the puppies are safe and well cared for.” I was in a far corner so may have missed the water bowl if it was near the studio door.
The provided yoga mats were inexpensive but once the puppies entered, I found out why. They pee and poo wherever they want! The puppies loved playing with the strange puppies that appeared in the mirrors; chewing on socks, straps, and plants; fighting over toys; posing for selfies. The puppies did lots of exploring and everyone was able to fawn over whichever was was nearby at the time. I did ask Pawside Yoga which regulations they need to follow to ensure care of the animals but they did not address this in their email reply. They did clarify that they only work with licenced breeders.
As attendees for the next class started to queue outside about 10 minutes before their class, we were told we needed to pack up. The puppies were wrangled and placed into a temporary pen for a break from people. They were still fairly playful with each other but I imagine they soon fell asleep from all of the excitement.
Pawside Yoga asked for my feedback the following day via Instagram and were open to what I had to say. I tend to take things literally and was disappointed that there wasn’t 45 minutes of yoga. Also, the location was near Clapham Junction, which meant it took me 80 minutes to get home, compounded my disappointment. Perhaps if it was more central, I wouldn’t have minded so much. Pawside Yoga is working with additional studios in London soon, such as Frame, so keep an eye out for a session near you.
Studies have shown that petting a dog can reduce blood pressure and owning a dog can have other benefits (increased physical fitness and overall general satisfaction. It isn’t possible for everyone, especially those who live in a city or work full-time. If you want to attend puppy yoga, be open to the fact that yoga might not be the primary focus. If you want to spend more time with dogs, please consider volunteering for the Cinnamon Trust, who arrange dog walkers for elder or disabled people.
Everyone in the class was smiling ear to ear when playing with the puppies and left with a spring in their step. Let me know if you decide to go and what you think.
by Mollie Millington | Feb 4, 2020 | running
On 11 January, I celebrated my 50th parkrun with a few hundred of my neighbours, James, and a few London friends that I know because of running. I realize though that many of my readers are from outside the UK so might not be familiar with the concept of parkrun. Read on to learn more….
Paul Sinton-Hewitt held the first time trial 5K in October 2004 in Bushy Park in London. Over a few years, the name changed and the locations expanded before finally adopting the name parkrun in 2008. (Note, it is always a lowercase p). Run entirely by volunteers, there are over 700 parkruns in the UK and globally. Japan, South Africa, USA, and Italy are just a few of the countries that have events. You can see a map here and look for an event near you.
Parkrun is about inclusivity. Everyone is called a finisher (1st finisher, 2nd finisher, 401th finisher, etc). You can walk or run, as a tail walker stays at the back to ensure no participant finishes last. Dogs (on a lead) and prams are welcome, as well as kids. As an alternative, parkrun junior takes place on Sundays and is 2km, which may be more manageable for the wee ones (aged 4-14 welcome). Personally, I love seeing families out together on the course, encouraging each other to complete the distance. My local event is two laps, so some kids drop out after one lap. No two courses are the same in terms of route, terrain, or elevation gain (just the distance), which makes parkrun tourism a popular hobby (where you travel to other parkruns and try them out).
You might be wondering how does parkrun work? First you need to create an account and print your barcode. Some events may laminate your barcode for you or you can order a key tag or bracelet with your unique ID on it (I found that sweat started to ruin my barcode paper). Next step is to find an event and arrive 5-10 minutes early for first timer briefing. You will learn more about the course, where you can leave your personal belongings (at your own risk) and if people stick around for tea and coffee after. The easy bit is completing the 5k at your own pace. If you are feeling speedy, you can race others at the front or stick with the tail walker in the back. Some events will have pacers available (you need to check their event page for more info on this). One of the important things to remember is that parkrun shares the local park and paths with the community. You do not have exclusive rights of use and need to share with people out enjoying nature who might not be taking part in the parkrun. When you finish, be sure to stay in the order finisher order so you can receive a token that says what number finished you were. This token get scanned with your personal barcode and processed later that day. Usually, within a few hours, you will have your official results by email. Logging into your account, you can see where you have run and all of your times.
If you run 50, 100, 250, or 500 events you get a free t-shirt as an incentive. Think about it- Peloton gives you a free tee after 100 classes, so this is a pretty good deal! Juniors get a free t-shirt when they hit 10. The other kind of t-shirt you can get is after volunteering 25 times. I was injured most of 2019 so ended up volunteering a lot or so I thought. I am only at 11! Time keeper, handing out finisher tokens, scanning barcodes, giving the first time briefing, setting up the course and taking it down are just some of the roles volunteers can sign up for.
The aim of parkrun is to stay free forever, which is why many brands have created partnerships with parkrun. That is fine with me as money and time are two of the biggest barriers to people when it comes to physical activity. If we can eliminate one, that can make a big difference. Running and walking should be one of the more accessible activities as all you need is a pair of shoes and to walk out your front door. The timing aspect of parkrun lets you monitor your progress without needing a fancy watch or app, which can again be costly.
My first parkrun was in July 2015. My husband and I love to visit new parkrun courses when we travel and have tried nine different ones so far (aside from our local course). Some parkruns are open on Christmas and New Year’s Day too with New Year’s being a double run challenge in some areas. Making running fun will get people coming back for more. I would love to do a double one day but usually have to work on New Year’s.
Tell me in the comment below, what is your favorite parkrun course? If there isn’t one near you, why not consider starting one up in your local area? For me, it has been a great motivator for me to get out of bed on a Saturday and spend time with my local community. Plus, it is something active James and I can do together, even though he beats me every time.
by Mollie Millington | Feb 2, 2020 | exercise, quickie
Of course you do!
When I first started this blog, I would share a new 13-15 minute workout on Sundays. You can also check for posts tagged ‘quickie’ to mix and match. Minimal kit is required so you can do it anywhere. It is handy to have a timer or watch with a second hand to help you stay on track. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial. I am slowly working through ‘how to do a ….’ posts that will help you know what exercise I am describing. If you aren’t sure though, have a look on Google.
I want you to be safe, so 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).
Let’s get started!
3-5 minutes of warm up– walking or jogging (can be in place or going up and down stairs). You want to break into a light sweat. Warm up is important because it lubricates your joints and warms up your muscles, two things which prevent injury.
1 minute of jumping jacks/star jumps– A modification to make this easier is rather than jumping extend your leg out to the side and touch your toe to the ground and alternating sides.
1 minute of squats– Feet are shoulder/hip width apart. Toes are pointing forward. Sit back and stick out your bum (as if you were going to sit on the toilet). Be sure to keep your knees behind your toes. Extending your knees beyond your toes may injure your knees. Progression: easier- actually sit in a chair. Don’t use arms to get up but instead think of a string pulling you up from your chest. More difficult- Hold weights or wear a backpack with some newspapers or magazines in it for extra resistance.
1 minute of push-ups/press-ups– These can be in several forms (from easiest to most difficult) incline against wall or counter top, kneeling, on toes/normal, decline (feet elevated). Perform whichever one you feel most comfortable with. No matter which position, remember to keep your body in a straight line. Keep hands underneath your shoulders. Don’t stick your bum up in the air!
1 minute of leg lifts– Lay on your back with legs extended. You can have your hands underneath the bottom of your bum for support (hope that makes sense!). Lift straight legs up the in air and slowly bring down to the ground. If your lower back comes off the ground, modify your movement so this does not happen. This may mean that your legs are raised straight up and you can only lower them to 45 degrees. That is a good place to start until your back is stronger.
1 minute of Supermans– Let’s get that lower back stronger! Laying on your tummy with arms extended above your head, lift opposite arm and leg in unison and return to the ground. Only lift as high as is comfortable for you. This exercise does not call for a big movement. To make this a little more challenging, lift all 4 limbs at once. Don’t forget to breath.
1 minute of hip raises– Time to work the hamstrings (you always want to work complementary muscle groups). Lay on your back with your knees bent and feet on the floor. Raise your hips so there is a straight line from shoulders to knees. Lower hips 2-3 inches (a comfortable range) and raise up again while squeezing your bum. Keep your core tight by visualizing a string pulling from your belly button to your spine or kicking your abs tight to prepare for someone to punch you in the stomach. (Don’t try the punching thing at home though)
1 minute of lunges– Do these either standing in place or walking down the hall. Start with feet together. Take a large step forward and lower your back knee almost to the ground (or within your comfortable range). Remember to keep your knee behind your toe. Do not lunge forward. Alternate sides.
1 minute of dips– On a sturdy chair or bench, sit on the edge of seat with hands beside your bum. Drop hips off of seat (keep bum close to the seat) and lower yourself down as your elbows point behind you. The closer your knees are to you (and more bent such as at 90 degrees) the easier this will be. To make more challenging, keep legs straight out in front of you. Rely only on arms to push yourself up, not your legs!
Repeat as you’d like! Stretch out when you are done to help prevent delayed onset of muscle soreness. I have a cool down and stretch video over on my YouTube channel that you can use if you aren’t sure what to do.
Count and record your reps to monitor your progress as the weeks go on. Try to keep your heart rate up by resting no more than 30 seconds between exercises. (Of course listen to your body and take more time if you need it).
Good luck!
by Mollie Millington | Jan 28, 2020 | class review, yoga
Growing up with four proper seasons, I must say I really miss having a proper winter. I find London has two season- cold and raining and warm and raining. I try to find snowy mountains at least once a year. We are very fortunate to have friends who own a chalet in Verbier, Switzerland which makes it much easier some years. Last year, I tried skiing in Italy for the first time and loved it. While I won’t be able to ski until after the Tokyo Marathon (not long now!), the apres ski culture is still something I enjoy when I can.
When my friend, Alison, told me about yoga for skiers in Central London, I was quite keen to join in. For only £10 and not too early on a Friday morning, I signed up immediately. Savage Garden Rooftop bar, which is near Tower Bridge station, has kitted out their space with cosy wooden panelling, red tablecloths and ski-themed decor. Yeh Yoga instructor, Emily, was bright-eyed and bushy tailed as I arrived a little bit early for my class. Alison and I were long overdue for a catch up and with early work meetings, 7am was the only time we were free to chat. We go way back to when I lead the Boutique Sport run club in Piccadilly Circus. Over the years, we have stayed in touch, primarily through Facebook, cheering on our fitness pursuits. She loves skiing too but we have yet to go on a holiday together. She has been going to Yoga for Skiers every Friday morning and I see why she enjoys it.
A small class of about eight people had both Emily and an assistant to keep an eye on our form as we woke up with the sunrise over London. The view from Savage Garden overlooked the cityscape. It was dark when the class started and slowly the light started to brighten. But it was overcast, so no glorious sunrise could be seen. We started off with moves that warmed up our bodies and got them ready for exercises that strengthen our bodies to hit the slopes. Most of it, I was not very good at but I can see how weekly sessions would prepare me for the slopes. There was lots of stability and some crazy ‘ninja’ moves that are supposed to help you stand up if you fall. I was absolutely rubbish at these! Laughter was welcomed as most of us struggled to succeed at these movements and were falling all over the place.
The other reason I was excited about this class was that I could wear all of my nerdy kit themed kit and not look out of place, or so I thought. My Terez leggings has photos of ski slopes and I wore my Hey Holla ‘Apres Ski’ sweatshirt too. While Emily was amused, no one else seemed to notice. Oh well.
I haven’t been back but I think this class is perfect for everyone and a great deal at £10 (plus Eventbrite fees). I might even try to go to Savage Garden in the evening for the mulled wine and shot skis at some point.
by Mollie Millington | Jan 13, 2020 | Uncategorized
I can’t believe January is half over. Sorry I have been absent from the blog. As you know, training for Tokyo Marathon started in November and continued over Christmas. Peak week (my longest run of 20 miles) is still a few weeks out so Sunday mornings are meant for running until further notice. All this running is quite taxing on me, as you can imagine. In 2019, I didn’t train for a single marathon. I forgot how challenging it is! It is definitely a team effort, especially this month as the runs are getting longer. In order to cope, I have been relying on James more to help me with chores (such as putting away the Christmas decorations) and cooking. It has been a big help (thank you, James!).
The other two areas I have been focusing on is training Skipper and sleeping. While we were initially excited about having a younger dog who would be up for exploring the outdoors, she is proving to be very independent and challenging. We have competed some training classes and are using books to help us develop her recall skills (coming when called). As she is a husky-mix, we probably will never be able to let her off-lead. She is a great running partner and getting me going on shorter runs. Yesterday, at our training lesson was the worst she has ever been with me. I have bruises on my hand from her biting my jacket and arm. We are nearly at out wits end but I want to keep trying with her. Unless she continues to bite me. (It is usually when she is over-stimulated and unable to do what she wants, which is why we need to keep training her!)
Sleeping. So glorious. I can never get enough. This year, I am aiming to get into my bed by 9pm and then lights out by 9:30pm. I am hoping the additional sleep will help me be less hungry during the daytime and also reduce my stress level and therefore abdominal fat. Working with a nutritionist, I am monitoring my calories and macros to help me re-learn about much I should be eating versus giving in to my cravings. At night, I am now listening to Slimpods from Thinking Slimmer (gifted) is part of my bedtime routine. I have been enjoying them for a while on my commute, but now I have upgraded to their Gold Program. There are daily videos, four different Slimpods to go through over the twelve weeks and lots of community support on Facebook. You can even get a free 10 day trial by signing up here.
How are your intentions for 2020 shaping up?
Earlier this year, I stated on Instagram that I was going for quarterly goals over new year resolutions (see above). For now, I am focusing on sleep, marathon training (which incorporates physiotherapy, strength sessions and track), and sticking to my nutrition plan. Slowly it is coming together, but it isn’t leaving me with much left to give- physically or mentally. It is a temporary thing until after peak week. I have a ton of blog posts floating around in my head, as well as some old ones that didn’t transfer over to the new site I will update. Please bear with me as I get going again. There is lots going over on my Instagram, so please follow me there if you haven’t yet.
If you know someone going through marathon training, give them a little extra love as their miles ramp up. They will appreciate it!
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