by Mollie Millington | Jul 24, 2022 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min- Hop-hop squat; 1 min- Skipping; 30 sec each direction- Grapevines
1 min- Push/Press ups
1 min- Hip raises
1 min- Burpees
1 min- Alternating reverse lunges
1 min- Overhead/Shoulder press
1 min- Jumping jacks/Star jumps
1 min- Arms out straight in front and quickly switch right and left hands on top. Hold a light weight to make it harder
1 min- Bring hands behind your back. Keep arms straight and keep palms facing up. Pulse thumbs together to exercise the back muscles. If you don’t feel anything, lift the arms up
1 min- Around the World lunges
1 min- Stand in a doorway, press arms out to the side against the frame, trying to widen the frame with your hands. Keep pressing for the entire minute
30 sec each side- Teapot abdominal exercise
1 min- Reverse curls
by Mollie Millington | Jul 17, 2022 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 3min- brisk walk, jog or run
1 min each leg- 1 legged squat
1 min- Jumping jacks/Star jumps
1 min- Prisoner squats
1 min- Crab tricep dips
1 min- Crab walk
30 sec each side- Side plank
1 min each side- Clams
1 min- Bicycle ab exercise
30 sec each side- Fire hydrants- on hands and knees, lift one bent knee out to the side (like a dog urinating on a fire hydrant)
by Mollie Millington | Jul 10, 2022 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min- Start with feet together. Step one foot out the side and squat. Return to center. Repeat on other side; 1 min- Reverse lunges; 1 min- Barndoors (both directions)
1 min- Overhead press holding tins of soup or weights if you have them
1 min- Bicep curls
1 min- Sumo squats
1 min- Calf raises
1 min- Speed skater jumps
1 min- Jumping jacks/Star jumps
1 min- Plyometric lunges (or walking lunges if you need a low impact option)
1 min- Overhead press holding tins of soup or weights if you have them
1 min- Tricep kickbacks
1 min- Wall sit
1 min- Push/Press ups against the wall
1 min- Wall sit
by Mollie Millington | Jul 8, 2022 | product review, spinning
Indoor cycling will always be my first fitness love. I started indoor cycling regularly during graduate school as a way to fit fit throughout the year (winters in Michigan are no joke!) and around my work and class schedule. After a brief stint in Connecticut, I moved back to Michigan and decided to become a Spinning (R) certified instructor. It was so much fun putting together playlists and leading classes at the university I worked at. I also taught classes at the local YMCA, which allowed me to meet people not affiliated with the university (which tended to be an academic bubble). Since becoming certified, I have been fortunate enough to find indoor cycling classes to teach. Nothing beats being paid to workout! In all seriousness, the aspect I love most about teaching fitness classes is meeting new people.
The pandemic sadly ended my indoor cycling career. Both the gyms I taught at in 2020 closed during the first national lockdown. One re-opened but they changed their staffing structure to utilize only full-time staff. Many of my indoor cycling clients jumped on the Peloton bandwagon while we were stuck home, but I couldn’t justify the money or space for a bike. Bike commuting during the pandemic gave me a smaller cycling fix, but didn’t have the same vibe as a dark studio with tunes pumping. I started researching other brands of bikes for home use and learned that it is best for the bike to have at least a 18kg fly wheel. This seems to help with stability, noise levels, and the general feel of the ride. Over 18kg, the ride will feel more like what you would experience in a spin studio or on a bike outdoors.
When I saw that Bluefin Fitness, a British home exercise equipment online store, sold indoor cycling bikes, I was very excited to see that they had three different models, with varying fly wheel weights, to choose from. Two of the three are able to connect to a training app, which is very useful for people not as familiar with indoor cycling. Their Tour SP bike looked best to me, based on flywheel weight; the Kinomap fitness app for live video streaming, video coaching and training; and design most similar to the indoor cycling bikes I normally ride in the studio. The seat and handlebars heights are adjustable and it is easy to move with wheels on the front.
Kinomap is €11.99/month for one person or €89.99 for a year. There are family options too and even a lifetime member one-off fee for €269.99. There is a 14 day free trial to see if you like what it has to offer. For now, I am sticking to my own playlists and routines, but I might give this platform a try later this summer.
In terms of the bike, it took me a few rides to get the settings perfect for me. I took a photo of each one (seat height, handlebar height, and how far forward/back the seat is) in case my husband decides to give the bike a try. So far, the tri bars have been really useful as my arms feel a little bit too short. Since it has been two years since my last time indoor cycling, I know it will take some time to get my body used the positioning again. I find the seat very comfortable but know that I can invest in a removable padded seat cover for longer rides if I don’t want to wear a chamois. The other tweak I will probably make is to replace the pedals (that came with toe baskets) with SPD clips. Wearing cycling shoes make the ride more effective on the pull up as well as the push down during the pedal stroke. Finally, I have to get used to having less space in the living room to put my rucksack and clean laundry!
Keep an eye on Bluefit Fitness’s Instagram account as I created two video tutorials for them, one on how to properly set up the bike and the other is a cool down stretch. If you have any questions about indoor cycling or the Tour SP bike, please leave a comment below. I will be following up in a few months with my thoughts on bike and how my aerobic base building is going.
Thanks for Bluefin Fitness for the complimentary Tour SP bike. All opinions are honest and my own.
by Mollie Millington | Jul 3, 2022 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 1 min- skipping rope; 1 min- hop-hop-squat; 1 min- walking squats
1 min- Up and down plank. Start on elbows and then raise yourself up to your palms. Then go back to elbows.
1 min- Leg lifts
30 sec each direction- Small arm circles
1 min- Tricep kickbacks
1 min- Reverse fly
1 min- Role back and reach
1 min- Hip raises
1 min- Boat pose
1 min- Swimmies
1 min- Bear walking
1 min each leg- On all 4’s, perform ‘fire hydrants’ by lifting one leg with knee at 90 degrees.
by Mollie Millington | Jun 30, 2022 | product review, running
Since 2020, I have been been much more conscious of how much I cough when I run. I have also noticed that the coughing more often than not now involves stress incontinence. If you have been visiting the blog for a while, or following me on social media, you would have read my posts talking about this (going all the way back to 2018!). I don’t want stress inconvenience to be a reason why women stop exercising so I am sharing my story with info on what I am trying that helps me keep on running.
At the National Running Show in 2021, I made friends with the team at Efemia bladder support. It was so refreshing to be able to speak about the issues I had been having with stress incontinence and feel understood. The Efemia is a silicone devise that applies pressure mid-urethra, making it a different type of support than pessaries. The Efemia comes in three different sizes and can be worn all day or just when exercising. It is also available on NHS Prescription services if the cost of the start pack (£59 for three devices, one of each size) is outside of your budget. When I was speaking to the Efemia team, they said you can start with the smallest size and see if that helps improve your condition. Often times, all three sizes will be effective. One device will last 90 days if worn full time, after which point the medical-grade silicone may start to degrade.
The reason it has taken me so long to post this review is because I was struggling to get the Efemia to work for me. When I review a product here on the blog, I try it a few times to ensure I have an understanding of how it works and what the bells and whistles are. At first, I struggled to insert the Efemia and had a call with the support line at Efemia. They gave me a few tips, which seemed to work. I was aware that the Efemia was ‘there’ and that was because by the end of my 5K runs, the Efemia would be slightly dislodged. I decided to book a doctor appointment because I thought there must be an anatomical reason for this. Delays in obtaining appointments on the NHS due to Covid means it took me until February of this year to see a gynecologist. She confirmed I have a cystocele, which means my supportive tissues have stretched and left with with a little bulge. The good news is that following on from this appointment, I have receiving pelvic floor physiotherapy from the NHS. The bad news is that the Efemia isn’t the correct product for me. It really is a shame because the product is easy to clean, discreet to transport, and simple to insert and remove ( The devise is often compared to an oddly-shaped tampon in terms of insertion and removal). Check out the reviews on their website to see how the product has successfully helped other women of various ages and conditions.
You should try Efemia if you:
- Are tired of worrying about stress incontinence (you can wear all the time or just when exercising)
- Are waiting for pelvis floor physiotherapy sessions to start or for your kegels to take effect (can take up to 12 weeks)
- Are elderly and are starting to suffer from incontinence
While I am disappointed Efemia didn’t work for me, it did motivate me to see a doctor and get the help I needed. Having just started my physiotherapy journey, I will check back with an update and let you know how I get on.
*Thanks to Efemia for the complimentary sample. All opinions are honest and my own.
by Mollie Millington | Jun 26, 2022 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 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)
by Mollie Millington | Jun 19, 2022 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 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
by Mollie Millington | Jun 15, 2022 | health, product review
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.
by Mollie Millington | Jun 12, 2022 | exercise, quickie
Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me. Please consult your doctor before engaging on any fitness regime. Don’t forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com).
Warm up- 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
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