by Mollie Millington | Mar 6, 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 jog; 1 min skipping (with or without rope); 1 min jog
1 min- Wall sit
1 min- Steam engine- bring knee up to touch opposite elbow while hands are on head
1 min- Prisoner squats
30 sec each direction- Small arm circles (about the size of a quarter or 50p coin)
30 sec each side- Leg abductions. Hinge forward at the waist to make more challenging
1 min- Crunches- up over 3 counts, down for 1
1 min- Bicycle ab exercise
30 sec each side- Clams
1 min- Lateral raise holding water bottle or tins of soup
1 min- High knee jumps
30 sec- Mountain climbers
1 min- Crunches- up over 1 count, down for 3
1 min- Jumping jacks/Star jumps
by Mollie Millington | Feb 27, 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).
Some of the exercises today require stairs or a step. Please be safe and don’t rush if these movements are new to you.
Warm up- 1 min walking up and down stairs; 1 min ‘box jumps’ on lowest step; 1 min (away from stairs) squat then jump and turn in the air 180 degrees. Repeat
1 min- Crab walk as far as you can
1 min- Bear crawl back again. Can you go even further?
1 min- Plank with feet on the lowest step
1 min- Hop-hop squat
30 sec each direction- Low squat walking sideways. Don’t release from the position for the entire minute!
1 min- Mountain climbers
1 min- Tricep dips on the stairs
1 min- Up stairs 2 at a time but go slow and steady if you are new to stair workouts or uncoordinated
1 min- Boat pose
1 min- Hip raises with 1 foot in the air (alternate at 30 sec)
30 sec each side- Side plank
1 min- Stationary reverse lunges (or kick it up by making them plyo!)
1 min- Push/press up on toes, slowly lower down over a count of 5
by Mollie Millington | Feb 25, 2022 | sponsored post, travel
Whenever I tell people I am from New York, the response is generally either “I love New York!” or “I have always wanted to go there.” The conversation then turns a bit awkward when I say I have never lived in NYC but am from a city that is a six-hour drive away. I am lucky though that many of my friends from high school have lived in the city, which has allowed me to visit over a dozen times. With each visit, I get to explore a different borough because my friends live all over the place. From Brooklyn, to Bronx, to Queens, to Manhattan, I have been quite blessed. Running the New York Marathon in 2018 meant I was able to tick Staten Island (where the race start line was) of the list too (although my time there was fleeting).
No matter what time of year, I have always enjoyed my time in New York. In case you haven’t been before, I wanted to share some ideas on how to see it all and even get some steps in. Go New York’s Explorer pass gives you about 75 options with how to spend your time in the city. Start off your visit with the one day hop-on hop-off bus tour. I love doing these bus tours when I am in a new city (even though sometimes I doze off). My suggestions is to stay on for an entire loop to get a lay of the land and see what looks interesting. On the next lap, hop off at the spots that looked most interesting and explore.
The Guggenheim Museum is one of the 75 attractions and tours included in the Explorer pass. The first time I visited there, I saw an installation that has microphones listening to ice melt. Mind blown! The building was designed by Frank Lloyd Wright and is beautiful inside and out. The collection is contemporary art with early modern and impressionist too. It is a great option if it is cold or rainy weather and you want to spend some time indoors. It is located on the Upper East Side of Manhattan and I prefer to call it the Gugg.
If you enjoy art, the Museum of Modern Art (aka MOMA) is another great option on the Explorer pass and is nearby in midtown Manhattan. Here you can see the originals of many famous pieces of art by Andy Warhol, Pablo Picasso, Vincent Van Gogh, Roy Litchenstein, Henri Matisse, Frida Kahlo, and many more names you may recognize. The texture of original paintings will never cease to amaze me (Jackson Pollack’s Full Fathom Five included paint tube caps, cigarette butts, buttons, and nails). If it is allowed, see if you can get up close and have a good look.
Nothing beats the New York skyline (sorry London, but you are too flat!). If you like to see things from up high and the sun is shining, you have a few options to take in incredible views of the city. Traditionally, the Top of the Rock Observatory (70th floor) and the Empire State Building (86th floor or 102rd floor) are where most people go. There is a newer place now too at Edge at Hudson Yards (100th floor). The Edge features a glass floor viewing platform to see directly below you. For an extra fee, you can enjoy a glass of champagne while up there too. If you are like an extreme challenge, check out the City Climb at the Edge, which is the world’s highest open air ascent in the world. You admission fee includes a video of your climb and photos at the top. How many people can say they have done this?
If you like to stay active while on holiday (you know I do!), the Explorer pass also covers several walking tours and bicycle rental options. If you are interested in history, the Secrets of the Statue of Liberty and Ellis Island walking tour takes four hours and includes ferry rides to both attractions. If you prefer to stay on dry land, you can rent a bike and explore Central Park for the day (pack a picnic). The bike rental includes a helmet, map, lock and basket mounted on your bike to hold your gear. Alternatively, you can rent bikes in Harlem or near the Brooklyn Bridge. Or, if you prefer to refuel frequently throughout the day, the Food on Foot Tours have a lot of choices for locations and cuisines throughout New York City.
I will always encourage people to visit New York City. It is so large, it makes it easy to keep up with your steps while exploring a new area. Just remember that the United States is as big as Europe, and each city has its own culture. You will see that even within New York City, each borough and neighbourhoods has its own personality to it.
What is a favorite place you have found when visiting The Big Apple? How many steps did you hit in a single day as you explored?
This post is sponsored by Go New York.
by Mollie Millington | Feb 22, 2022 | ski
Warren Miller. IYKYK. For those that don’t, Warren Miller was a ski bum who made movies about skiing and the slope-side lifestyle starting in the 1961 with Many Moods of Skiing. His next film didn’t come out for another 10 years (Any Snow, Any Mountain) and then the 1980s saw annual releases. The 1980s are when my memories of Warren Miller begin. My dad volunteered on ski patrol on a small mountain in Upstate NY so we could ski all winter for free. He took us to see Warren Miller films when the tour would come to town. Beyond the Edge (1986) was our favorite and we even had our own copy on VHS. I can’t remember what other Warren Miller films we saw, but Warren always had a place in my fondest memories. When I was at university, I continued to see the new releases when I could in Boston (definitely Fifty in 1999 and maybe Cold Fusion (2001) too. Many of my uni friends were skiers too and New England snow wasn’t too far away that a bus trip would help me fulfil my powder day dreams.*
My love of Warren Miller even went so far that my snowboarding ex-boyfriend and I rented out a movie theatre and hosted a Higher Ground (2005) screening in my hometown after a few years without any sign of Warren. While my ex and I only made a (very) small profit, I am proud to say that our city was added back on the official Warren Miller tour the following year.
In January, my husband and I were lucky enough to ski at Cooper Mountain in Colorado with my uncle. This trip was the first time we were on the slopes in over two years and it didn’t disappoint. If anything, it made me miss skiing even more. That is why I was thrilled to see Warren Miller’s latest film, Winter Starts Now, playing in London last week. Thanks to Adventure+, who are one of the UK sponsors and who also gifted me the tickets, I was able to feel alive again as I watched the cast of incredible athletes explore many of America’s finest resorts (both big and small). Usually the Warren Miller crew travels around the world to find the best snow, but I assume Covid put a damper on their plans. I also loved how this year’s film addresses the lack of diversity in snow sports by highlighting the work of the National Brotherhood of Skiers. Winter Starts Now also includes a segment on adaptive athletes who climb up and then ski down Denali as amputees.
If you have never seen a Warren Miller film before, I encourage you to watch the trailer here and then book your tickets to view one of the upcoming UK tour dates.
I can’t believe I am the only Warren Miller fan out there. Do you have any memories of Warren Miller films? Or are they something you have discovered recently? Leave me a message below and let me know how Warren Miller has influenced your love of the winter ski season.
*Full disclosure- I don’t know how to ski in powder. Western NY slopes are typically icy. I also had the same set of skis from 2001-2021. The ski design technology changed a wee bit during those 20 years, I think.
by Mollie Millington | Feb 20, 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 of shuttle runs 20m apart. Start slow and gradually get faster. 1 min of squats then jump up and turn 180 degrees (to face the other direction)
1 min- Push/Press ups with touching 1 shoulder in between reps
1 min- Plyometric (jumping lunges). Jump as high as you can!
1 min- Hammer curl
1 min- Upright row
1 min- Burpees
1 min- Run in place with high knees
1 min- Star jumps/Jumping jacks
1 min- Stay in a low squat and punch forward alternating left and right
1 min- Crunches
1 min- Plank
30 sec each direction- Small arm circles. Hold a light weight or bottle of water if it is too easy
1 min- Inchworm
1 min- Supermans
by Mollie Millington | Feb 13, 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- Inchworm to push/press up position and hold for 10 seconds. Inchworm back to standing. Repeat 5x. 1 min Mountain climbers
1 min- Hammer curls holding water bottle or light weights
1 min- Tricep kickbacks- kick back, hold for 2, then come down
1 min- Low squat with a pulse
1 min- Downward dog into a push/press up. Repeat
1 min- Hop-hop with feet together then a deep squat
1 min each leg- Arabesques
1 min- Lateral raise
1 min- Star jumps
1 min- Around the world lunges
30 sec- Running in place with high knees
1 min- Frontal raise
by Mollie Millington | Feb 9, 2022 | race review, running
Royal Parks Half ballot results came out earlier this week. Did you get a place? I did! This year’s race is reducing the carbon footprint by asking runners to supply their own water and offering to plant a tree instead of receiving a free t-shirt at the finish line. I thought I would share a previous post about the 2014 event in case you are curious about the race. My Mill Hill Sports Centre co-worker, Anna, took part in the event that year and loved it. Here is her race review:
In the start pen
Having not run more than 10km in over a year, I made my way to the starting line a little pessimistic. What was I doing? I was in no way ready for a half marathon.
With the help of my Dad, back home in South Africa, I signed in to enter the ballot for the Royal Parks Foundation Half Marathon in early April. I was so upset about missing the beautiful Two Oceans Half Marathon back home in Cape Town that my Dad, a fanatical runner, made a deal with me. He would pay the entrance fees, as long as I got myself from the start line to the finish line, preferably in the same day. At the time I was so excited, now, standing amongst all the thousands of keen London fitness fanatics just before the starting gun was about to go off,…not so much. My ambitious plans of regular endurance training in preparation for the Royal Parks Foundation Half Marathon had slowly slipped away as the weather grew dimmer and the days shorter, leaving me at the start line with little more than 5 training runs under my belt.
The tube ride into Hyde Park was relatively easy and stress-free; it took me a little under an hour from Mil Hill East tube Station, where I am currently doing my gap year. At every stop more and more runners would hop onto the tube. We were a sea of bright blue t-shirts, brand new Nike shoes and top of the range sportswatches all humming with excitement, the adrenaline starting to kick in. By the end of the line you could hardly move between the mosh of bouncing athletes and bulky tog bags.
As we all hoped off the tube at Hyde Park Corner and made our way to the festival area, you could feel the energy. The Festival area was packed with food stalls, private tents, toilets, stages and thousands of people jumping from one leg to another in desperate attempts to do a last minute warm up. Our time had come.
It being my first Royal Parks Fountain Half Marathon, I was seeded in the Yellow group, second to last. The first group started at promptly 9am, something one would never experience in South Africa where “on time” means 20 minutes after the advertised time. The Green, Blue, Yellow and Maroon groups followed at 5 minutes intervals. The moment I set off to join the infectious rhythm created by thousands of determined footstep the nervous ball in my stomach dissolved. I turned the first corner towards Wellington Arch and forgot all about how little training I had done. I couldn’t help but be memorized by London’s beauty. It was such a breath-taking morning. I couldn’t think of any better way to experience the magnificence of this country’s capital city.
From running past the guards at Buckingham Palace to checking my watch against Big Ben at the Houses of Parliament, to exploring London’s beautiful Green and St James’s Parks and enjoying Embankments exquisite riverbank. I hardly had time to feel tired. Before I knew it I was on my way back passing under Admiralty Arch and then Marble Arch.
Then came Hyde Park…
I had been warned that this last stretch was always a lot longer than anticipated. Having saved up some final energy I started the long zig-zag in-between the beautiful lawns in high spirits. The hundreds of spectators and Sunday picnickers scattered throughout the park, ensured that you were never alone. The camaraderie between fellow runners also made the race that much more enjoyable.
With 2 miles to go I took a look down at my watch. Where had the time gone. I didn’t feel tired at all.
Look kids- Big Ben!
With the finish line in sight I began to pick up the pace. With every step being cheered on by the fantastic crowd, I crossed the line in 1:52:45. I couldn’t believe my eyes, despite my lack of training I had managed to beat my personal best. I wore my medal and cheesy smile with pride. What an incredible experience, one that I would remember as an unforgettable highlight from my year abroad in England. London with its beautiful old buildings, amazing gardens and infectious friendly atmosphere had inspired me to achieve something I thought was quite impossible on a gap year characterized by little to no physical activity. I am proud to call London home for the year.
Are yon inspired? Places are still available through charity partners. Learn more here. Have a peak at the 2021 route and let me know what your favorite landmarks are along the route.
by Mollie Millington | Feb 6, 2022 | exercise, quickie
Thank you for having a look at my 100th quickie workout. I am very excited to have so many accessible (and free) routines that you can do just about anywhere with minimal equipment. No more excuses for not squeezing in a workout! If you have more than 15 minutes for exercising, you can repeat one quickie or mix and match. Show your commitment to your health by ticking off each quickie workout you have completed on this PTMollie worksheet. As you can see from the list, there are plenty more free workouts to come!
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- 10 jumping jacks/star jumps, 10 squats, 10 steam engines (fingertips on forehead, bring opposite elbow to opposite raised knee). Repeat 5 times through
1 min- Tricep dips on sturdy chair or step
1 min- Hip raises
1 min- Push/Press ups
1 min- Walking lunges
1 min- Plank with feet stepping out, out then in, in
1 min each leg- 1-legged squats (30 sec each leg)
1 min- Burpees
1 min- Overhead press with cans of soup, bottles of water, or light weights
1 min- Wall sit
1 min- Mountain climbers
1 min each direction- Crab walk- keep a low squat and bring left foot to the right to shuffle along. Don’t release until the minute is up
by Mollie Millington | Feb 1, 2022 | affiliate, fashion, gift guide, outdoors, product review
Can you believe it is already February? Your Christmas decorations may be packed away by now but it is time to do a bit of shopping again. While I understand that some people may think Valentine’s Day is a marketing ploy to sell flowers, wine and chocolates, I love a day that gives me an excuse show people that I love them. There is nothing like choosing the perfect item that makes your bestie smile! The list below includes gifts for people who love the outdoors, whether that is while running, hiking, camping, swimming, or relaxing. I chose items that are under £40 to keep it affordable too. These Valentine’s Day ideas are for men, women, friends, and family. Some of these I have tried myself (*gifted PR product) and others I like the looks of. If you have any other Valentine’s Day gift ideas, please leave a comment below.
For those who run commute: Nuasan Active Body Wipes* are my workplace essential. I can freshen up my face if my mask gets too hot or do a quick wipe down after a run (£13.26).
For the chocoholic: 80Noir Ultra dark chocolate was designed for your recovery and wellbeing. With a UK-based female-founder, this small business is one you should support (spices start at £2.00, chocolate at £5.50).
For al fresco lovers: The Hydro Flask Wine Bottle* has been on my wish list for a while. Perfect to avoid glass on the trial and to keep your wine at the perfect temperature (£35.00). The wine tumbler* can be used on the go, at work, and around the campfire too (£24.00). (Wine sadly not included)
For dog walkers and campers: SealSkinz has an amazing waterproof LED beanie* that is perfect for early morning dog walks and year-round camping. No more searching in the tent for a head torch. The built-in light has 240 hours of battery life and visibility of up to 500m (£35.00).
For those who live far away: Monty & Ridge letterbox gifts are the perfect care package for the adventurer in your life. With over a dozen themed-boxes to choose from, you can’t go wrong (from £17.95).
For those who lift: Grass-fed and additive free, the Organic Protein Company’s Strawberry, Elderberry, and Beetroot bag* is a fun pink whey protein powder to try this Valentine’s Day. It tastes good too! (£24.00).
For the impossible to buy for: Sport Pursuit offers short-term deals on all the outdoor kit you didn’t know you needed. Clothes, trainers, SUP boards, sleeping bags, protein bars, and more from the brands you know and love. They don’t offer gift vouchers but have a look for the perfect gift anyways.
For those looking for health and happiness: My book, 52 Weekend Challenges, is available on Kindle or as a printed paperback. Each week there is a small goal to achieve to help you step outside your comfort zone to find something you love. Available on your local Amazon site (£15.85).
For those who can’t sleep/need to relax: R3ST 500mg CBD spray* from R3 CBD is something I have been using since the 2020 Running Show South. I spray it under my tongue after I brush my teeth to help me relax a bit before bed. CBD also helps some athletes with recovery (£24.99).
For those who work for the NHS: Donate to Duty To Care in their name. Duty to Care provides free wellbeing services to anyone with a NHS email address. From counselling, to yoga, to physiotherapy, to personal training with me, I am so grateful that Duty to Care is helping those who need it most.
For those who are environmentally conscious: dewerstone Chunky Knitted Beanie hat will keep you up on the bobble hat trend while doing good for the planet. dewerstone takes part in 1% for the Planet where 1% of their annual revenue goes directly to non-profit environmental action groups. Plus their products are Climate Neutral Certified and for every product they manufacture, they plant a tree (£19.95).
For those who want to run faster: Superfeet carbon insoles make the idea of using carbon technology to improve your performance without a hefty price tag (£40).
For those who always have cold feet: Rab Cirrus Hut Slippers look like small sleeping bag shoes, don’t they? Filled with recycled PrimaLoft Luxe synthetic insulation that comes from post-consumer waste, this material retains twice the loft of down when wet, breathes, has no allergens and retains warmth when wet. Available through specialist outdoor retailer, Trekitt (£36).
For those who cold water swim: Zone3 Neoprene Heat-Tec Warmth Swim Socks have a titanium lining on top of being 3.5mm thick. There are no more excuses to avoid open water swimming in the winter (£39.00).
For those with a ponytail: MAAREE Secret Pocket scrunchie two-pack in red and pink have clever little zip pocket to stash your locker key (£12).
For those who don’t wear sunglasses: On Cloud Lightweight unisex cap with laser-cut ventilation is lightweight, breathable, and comes in several different colors (£32).
For those who like to pack light: Paramo neck warmer is multi-functional and comes in a variety of colours. It will keep you warm or cool due to the Parameta G (R) fabric, depending on what you need, because it is fast drying and moisture wicking (£20.00).
For those who love pink: Designed By Sport Pink Amnesia leggings will make you smile each time you put them on. Featuring both thigh and waistband pockets, these high-waisted leggings are also squat proof (£39.99).
For those who love fun socks: Thought’s Heck Athlete socks are made from bamboo and come in a little gift bag. Patterns range from runners, to bicycles, to pugs, to robots, to polar bears. There is something for everyone (£7.99).
For those who need more support when train: Crossfly Men’s Performance Underwear can help men by offering additional support where they need it. The unique design of 3D breathable, fast-drying panels and a 7″ inseam plus anti-microbial fabric means you will be returning your cotton pants for good (£24.99).
For those who like to have their phone handy: Ultimate Performance Ridgeway phone holder arm band is a low-tech and comfortable solution for carrying a phone while on the move (£15.99).
I had a few other ideas I wanted to list, but they cost more than £40. Let me know if you would be interested in more gift guides here on the blog. There are already a few, which you can find here. Hope this list gave you a few more Valentine’s day gift ideas.
*Thanks to the brands for sending complimentary samples. All opinions are honest and my own. This post contains affiliate links which doesn’t cost you anything additional. I receive a small fee for each purchase to help cover the costs of running this website.
by Mollie Millington | Jan 30, 2022 | exercise, quickie
Be sure to check back next week for a 100th quickie workout giveaway!
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-running with high knees, 1 min- jumping jacks/star jumps
1 min- Stand in doorway and press hands into door frame, trying to create a letter T. Keep pushing for the entire minute.
1 min- Wall sit
1 min- Calf raises
1 min- Bicep curls with bottles of water or exercise band
1 min- Shoulder shrugs
1 min- Ballet plies-you can place 1 hand on the back of a sturdy chair to help with your balance
1 min- Still holding on to the chair, have feet hip-width apart. Rise up to your toes. Drop hips into a seated position while staying on your toes. Then drop your heels and stand up straight. Repeat
1 min- Push/Press ups against the wall
1 min each side- Side plank
1 min- In push/press up position, bring knee to outside of elbow on the same side
1 min- Crunches
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