Quickie Workout #120

Quickie Workout #120

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- 3 min brisk walk, jog or run until you have started ‘glowing’ (sweating)
1 min- Plank
1 min- Reverse curl
1 min- Push/Press ups
1 min- Prisoner squats with 180-degree jump
1 min- Tricep dips on a sturdy chair or low step
1 min- Run in place with high knees
1 min- Wall sit
1 min- Plank
1 min- Crunches
1 min- Push/Press ups
1 min- Low squats (go for quality over quantity)

Quickie Workout #119

Quickie Workout #119

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- 1 min forward lunges; 1 min push/press ups; 1 min bicycle abs
1 min- Reverse lunges
1 min- Star jumps
1 min- Upright row with tins of soup or light weights
1 min- Lateral raises with tins of soup or light weights
1 min- Low squat with pulses
1 min- Low squat with pulses on your toes to target inner thigh. Breathe through it!
1 min- Bicep curls with tins of soup or light weights
1 min- Hands on sides of head. Bring opposite elbow to raised opposite knee. Keep alternating until the minute is up. Aim quality until you are comfortable with the exercise, then increase speed. Knees up!
1 min- Press up position on toes. Bring opposite knee to opposite elbow. Alternate
1 min- Plank
1 min- Toe touches

At home hormone testing with Forth

At home hormone testing with Forth

The availability of at-home health tests has made it much easier for me to check in with my body. While I am grateful for the NHS, it isn’t designed to provide tests for every ache and pain I experience. The US system (which is by no means better) is about profit and therefore allows for blood work and other diagnostic tests much more easily.

Writing this blog has allowed me to try at home testing with Fitness Genes DNA analysis and have a food intolerance test.  The explosion of Covid has also made home testing much more common place, with both rapid rests and popping a blood sample in the post.  I had Covid antibody test in 2020 to be confident I had not contracted Covid yet. After two years of weight gain and poor sleep, both of which we blamed on getting a puppy, I felt it was time to look into a menopause diagnosis after having my period four times in two months. Period cycles can also be affected by stress, which has also been omnipresent since the pandemic started so it hard to determine what was going on with my body.  (I have always had trouble regulating my body temperature too.) I recently learned that brain fog is another symptom of menopause.

When I heard about Forth, I knew it was exactly what I was looking for. They offer different types of home tests in the following categories:

  • Wellness
  • Nutrition
  • Hormone tests
  • Mental health
  • Sports tests

I went for the women’s hormone check which includes a written report and a private call with the endocrinologist that leads Forth’s research program. It took a few days to find a time when Dr. Nicky was available, as she had a few deadlines to meet. We talked for nearly an hour, both to review my personal report and to discuss all things hormones. I highly recommend taking advantage of this aspect of Forth’s kits. You would pay on average about £300 for an initial consultation with an endocrinologist (that is before you even have blood work done) where with the £129 fee for the advanced perimenopause test included a 1-2-1- call with Dr. Nicky.  And Dr. Nicky wants to hear from her Forth patients more.

Dr. Nicky used her 30 years of experience in the field to help design the report you receive with the advanced perimenopausal test. The report includes graphics to show average test results and where you fall on them, plus written descriptions of how to interpret the results. Dr. Nicky is so passionate about Forth’s services, she reviews every report before it is sent to ensure that the automated suggestions also take into account the lifestyle factors submitted by the patient.

On our call, I briefly explained to Dr. Nicky the symptoms that caused my interest in the test (I also submitted these when registering my kit). She agreed that the patterns I was seeing could be do to stress (thanks Covid), in which case the brain elicits a certain response, or the ovaries are not working properly. My low progesterone score indicates my ovaries were not working. If my FSH and LH were low, it would indicate that my brain is signalling to my pituitary gland to switch off. However, my FSH is high which indicates my brain is switched on. Therefore my ovaries are slacking. Dr. Nicky concluded that I am perimenopausal.

Menopause is defined by absence of periods for a year, which then lead to the start of hormone replacement therapy (HRT). It typically starts when a women is between 45-55 years of age. Nowadays, HRT is often started before this clinical definition. Dr. Nicky feels there is no need for women to suffer when treatment is available. HRT can help ease uncomfortable symptoms often associated with menopause. It is important to discuss risk factors and medical history with your GP when choosing the best type of HRT (transdermal vs tablets). I have a blood clotting disorder which prevented me from taking hormonal birth control. Therefore, I need to ensure my GP and I research what the best option is for me (probably transdermal). There is an increased risk of breast cancer when taking HRT, which studies have shown can be decreased by exercised two and a half hours per week.

Dr. Nicky said that lifestyle factors have affect your score with the Forth test and can help manage your symptoms too. Exercise, nutrition, and sleep quality are very important in all aspects of your health and wellbeing. She is advocating as a member of the British Menopause Society to help educate the public and GPs more on menopause, symptoms, and treatment options. I actually have a call with my doctor today to discuss the Forth report and see if I can start HRT soon. In July, I will have more time to regular exercise too, including weight training. These should help boost my metabolism to help with weight loss. I hope exercise will also help me fall asleep faster and improve my sleep quality.  To be thorough, I also made an appointment with my GP to enquire about HRT.  The doctor was not convinced at first based on my presenting symptoms and age bracket.  However, after sending my Forth report, I have a referral for bloodwork to be done.

The Forth at home test for perimenopause has been eye opening for me.  It has been the catalyst to have blood work done by the NHS.  I hope by sharing my story, we can remove some of the stigma around menopause and learn more about the journey together.

Thanks to Forth Life for the complimentary test kit.  All opinions are honest and my own.

Quickie Workout #118

Quickie Workout #118

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- 1 min star jumps/jumping jacks; 1 min speed skater jumps; 1 min run
1 min- Bicycles abdominal exercise
1 min each side- Side plank
1 min- Prisoner squats
1 min- Explosive press ups off the wall or floor (try to get time in the air)
1 min- Boat pose
1 min- Hip raises
1 min- Supermans
1 min- Reverse lunges
1 min- Inchworm
1 min each leg- One-legged squats
1 min each side- Side crunches

Quickie Workout #117

Quickie Workout #117

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- Walk up and down stairs for 2 minutes. If you are fitter, you can run up, but please walk down for safety
1 min- Start in standing position. Bend over and walk hands out to a plank position. Take a deep breath and then walk hands back and return to standing
1 min- Downward dog then exhale and bring right knee into chest. Inhale and return to downward dog. Repeat while alternating knees with each exhale
1 min- Run in place with high knees
1 min- Around the World lunges
1 min- Lay on your back with feet on the floor. Raise hips into a bridge. Drop hips 3 cm and squeeze bum on the way up
1 min- Tricep dips on a sturdy chair or low step
1 min- Up and down plank. Start on elbows then raise yourself up on palms. Lower yourself down again. (Palm-palm-elbow-elbow)
1 min- Star jumps
1 min- Burpees
1 min- Star jumps
1 min- Alternating reverse lunges
1 min- Stand in a doorway and press arms out to the sides against the door frame

Quickie Workout #116

Quickie Workout #116

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- 1 min running in place; 1 min skipping (get up high!); 1 min running with high knees (up up UP!)
1 min- Alternating side squats
1 min- Hop hop squat (nice and deep)
1 min- Alternating reverse lunges
1 min- Push/Press ups against the wall
1 min- Wall sit
1 min- Bicep curls holding tins of soup or weights if you have them
30 sec each direction- Small arms circles with tins of soup in your hands
1 min- Star jumps
1 min each leg- Arabesque pulses
1 min- Low squat pulsing down low while on your toes. Keep those heels up!
1 min- Plank

Quickie Workout #115

Quickie Workout #115

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- 1 min star jumps; 1 min prisoner squats; 1 min star jumps
1 min- Lunge and then lift the knee you nearly touch to the ground up as you stand up
1 min- Repeat on the other side.
1 min- Triceps extension over your head
1 min- Speed skater jumps
1 min- Plyometric lunges
1 min- Side plank on the right side
1 min- Plank
1 min- Side plank on the left side
1 min- Mountain climbers
1 min- Crunches
1 min- Leg lifts
1 min- Crab walk

Quickie Workout #114

Quickie Workout #114

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- 1 min plank; 1 min bicycle ab exercise; 1 min mountain climbers
1 min- Plank with feet hopping together and apart
1 min- Push/Press ups
1 min- Walking lunges
1 min- Wall sit
1 min- Reverse walking lunges (carefully walk backwards)
1 min- Jumping jacks/Star jumps
1 min- 1 legged squat
1 min- 1 legged squat on the other leg
1 min- Calf raises
1 min- Tricep dips
1 min- Bicep curls with tins of soup, water bottles, or using a resistance band
1 min- Squats

La Valette Marathon race review

La Valette Marathon race review

If you are new around here, you might not know that one of my goals to run a race in every state and country that I visit.  People always ask me why.  While I am not looking to break any World Records, I do find that running races abroad helps me see the destination from a different viewpoint (both by pace and angle), as well as allowing me to meet people I will instantly have something in common with (running!).  Some of the locations I would never have come across if I hadn’t signed up.  The only downside is that racing while travelling can make planning holiday activities a bit more challenging.  For example, you might not want to walk too much the day before a marathon.  Nor will you want to stay up late dancing the night away the day after a race (or will you?).  But if you adjust your goals, for both your holiday and race, it can be worked out.

This year, I have been fortunate enough to tick two new states off my list (more on those later), as well as a new country.  Malta is one of the places in Europe that I hadn’t been too yet, although I know a few people from there.  It is comprised of three small islands in the Mediterranean Sea, just south of Italy. There are many affordable flights to the island from London on Air Malta (I highly recomend flying business class.  Great lounge and tremendous food on the flight) and other budget airlines.  It never crossed my mind to look for a race there though until I heard a friend say that a new race was taking place on the island.  The race offerings of Malta were very limited until La Valette Marathon was announced earlier this year.  I reached out to Corsa’s marketing manager, who was happy to have me come along with a great group of runners from the 100 Marathon Club.

The La Valette Marathon event debuted on 22 April 2022.  It offered many distances and race options (marathon, half marathon, relays, and walking) making it accessible to all.  Malta has gorgeous views and nearly perfect weather, so I am surprised it is not already a poplar racing and/or training destination.  Hopefully, this will change in the coming years.

Registration process & fees:  You could register online up until four days before the event.  Prices varied depending on the race from €49.95 and up.  There was so much last minute interest from local government authorities and celebrities, the event kept registration until the day before.  The fee included a jam-packed goody bag, Nike race t-shirt, free race photos, and a medal.  If you wanted transport back to the start line, you had to pay €5 cash when you collected your bib and goody bag at the sports store in Sliema.

Location:  The race started in Sliema and ended in Vittoriosa.  As we lined up at the start line, the sun was rising over the ocean.  Most of the half marathon was along the coast while the marathon continued south.  The finish area was in the Three Cities, an important part of Malta’s history.  I paid to take the bus back to the start, but it was only running every hour.  Luckily there were two gelato shops at the finish line to visit while I waited.

Course & bogs:  One of the big selling points for me on this race was proximity to the shoreline and accompanying scenery.  I had incredible views for the majority of the race and ran past important buildings and landmarks in Malta.  The roads were not closed, but instead coned off, so some bits were a bit hairy but there was over 120 people along the course to ensure you were safe and keep on route.  The feedback I had from the runners who did the marathon was that it wasn’t super pretty (as it was inland) but got the job done.

The start lines had eight bogs which quickly ran out of loo roll.  There were enough toilets for the amount of people though, with or without the toilet paper.  Unfortunately, there weren’t any bathrooms along the way or at the finish line.  As someone who routinely needs the bathroom on her runs, I suggested to the organizers that they add in a few more along the way for next year’s race.  Instead, I stopped at the ferry terminal to use the bathroom along the way, which worked out perfectly.

Water stations were available every 5km with fruit every 15km, as well as sponges (for both the half and full marathons).  It was a small bottle, but lasted me the whole 5K.  I had decided to carry water with me anyways too because I knew it was going to be hot and I hadn’t trained for a half marathon distance properly.  My finish time was a going to be a wild card.  Plus, I wanted to be able to stop and take pictures as I please.  There wasn’t much shade along the course and even though we started at 7:30am, the heat was intense early on.

Atmosphere:  Being the first La Valette event, there were not many people cheering along the route.  However, the start and finish lines were full of energy and good cheer.  There were also a few bands and historical reenactments along the course.  Neighbors were watching start line activities from their balconies and lots of people were meeting friends and family at the finish line.

Bling & goody bags:  As I mentioned, a fantastic goody bag with drinks, snacks, discount codes to Garmin and Uncle Matt’s kitchen, as well as the performance t-shirt.  Sadly, they were out of medals by the time I got to the finish line, but a envelope with instructions on how to get my medal were waiting for me. This clear communication was great as it reassured me I would get my medal (which will hopefully be arriving soon).

Tips if you decide to take part next time:  The biggest tip I have is to train for heat and hills!  To go along with this, practice carrying water with you as you train.  Learn a bit about the history of Malta so you can appreciate the culture, architecture, and landmarks.  Be sure to download Bolt app because Uber is not used on the island.  Finally, I suggest adding on a day or two to explore all that Malta has to offer.  I am preparing a blog post for Visit Malta on how to spend the weekend racing on the island.  Will link here when it is live.

*Thanks to Corsa and Visit Malta for the complimentary race entry, flights, and hotel.  All opinions are honest and my own.

Quickie Workout #113

Quickie Workout #113

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).

Warm up- 1 min march in place; 1 min run with high knees; 1 min skipping
1 min- Boat pose
1 min- Crab dips
1 min- Rotating side planks- every 10 sec change sides
1 min- Mountain climbers
1 min- Burpees
1 min- Plyo lunges
1 min- Push/press up against the wall or a counter
1 min- Wall sit
1 min- Calf raises
1 min each side- Side crunch
1 min- Supermans
1 min- Jumping jacks/Star jumps