by Mollie Millington | Jan 2, 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, 1 min running with high knees
1 min- Prisoner squats
1 min- Speed bag in the air while hopping back on forth on feet
1 min- Burpees
1 min- Plyometric lunges
1 min- Bicycle abdominal exercise
1 min- Dumbbell swings
1 min- Hop-hop squat
30 sec- Run in place with quick steps
1 min- Star jumps
1 min- Burpees (because they are so much fun!)
by Mollie Millington | Dec 26, 2021 | 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 speed skate jumps, 1 min leaping forward on both legs
1 min- Running in place with high knees
1 min- Squat thrusts
1 min- Tricep dips
30 sec each side- Side plank
1 min- Dead lift
1 min- Pilates scissors
1 min each side- Raise right knee to the side and bring right elbow to knee. Keep all weight on left foot and just tap right toe to the ground. Work those abs!
1 min- Press ups
1 min- Bent over row
1 min- Good mornings
1 min- Alternating lunges
by Mollie Millington | Dec 19, 2021 | 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- 10 walking lunges, 10 squat jumps. Repeat 4 more times
1 min- Push/Press ups (against wall, on knees, or on toes)
1 min- Bicep curls while standing on 1 leg
1 min- Hop, squat then 4 punches forward while staying low in the squat
30 sec- Leap forward on 2 feet. Don’t stop!
1 min- Tricep extensions over head while standing on the other foot
1 min- Sit on floor with legs out in V-shape. Reach opposite hand to opposite foot to work abdominals
1 min- Leg lifts
1 min- Frontal raises while alternating reverse lunges
1 min each leg- 1-legged squats
1 min- Jumping jacks/Star jumps
1 min- Around the World lunges
1 min- Inchworm
by Mollie Millington | Dec 16, 2021 | ski, sponsored post, travel
During my childhood, I was lucky enough to spend many winter weekends skiing at a small private club in Upstate New York. As I grew up, I was lucky enough to be able to explore the slopes in New England, the Rocky Mountains, and most recently, the Swiss Alps. My husband and I even got engaged on the way home from a ski trip to British Columbia. It has been a few years since we have been to Verbier, but I am always looking for the next opportunity to follow the snow. Fingers crossed we get to to Copper Mountain in Colorado, USA in January as planned.
No matter where in the world I am going to ski, I will always have to pack my gear ahead of time as the mountains are unfortunately not on my doorstep. I have found that having the right equipment on hand makes my time on the slopes much more enjoyable.
Here are my suggestions on what to have to survive the elements:
1.
Merino base layers and socks– Merino wool helps keep regulate body temperatures by wicking moisture away from your body and doesn’t smell even when you sweat. Cotton will keep wet fabric near your skin and that will get cold quick.
The Ski Thermo Compression socks from CEP combine comfort and performance in a range of Nordic designs.
2. Waterproof trousers– I love these Salomon PROOF LIGHT trousers. These have high breathability with a standard fit, giving you plenty of room to manoeuvre on the slopes. Intermediate to high warmth with 20K/20K fabric and Primaloft Eco 40g insulation means you can stay out on the slopes all day without worrying about being wet or cold. Believe me, no one likes a wet bum from sitting on the chair lift when it is dumping powder.
3.
Sunscreen– The snow can reflect the sun and the cold wind can make your cheeks turn red too. Keep your skin fresh by
applying high-performance sunscreen from Pelotan before you head out in the morning. (Although having a ‘ski google tan’ when you arrive back at the office is priceless).
4. Helmet– It is important to play it safe these days. When selecting a helmet, be sure to get one that observes the CSN EN 1077 European Standard. Also, find one that has enough ventilation holes for you if you tend to overheat when you exercise. If you are travelling with your helmet, try to keep it on you to avoid it being damaged during transit.
5.
Sunglasses– If you are lucky and it is sunny when you are on holiday, you need to protect your eyes. dewerstone have very affordable
polarized sunglasses, such as the Bantham which is made of wood and acetate. What else is cool is that these are plant-based, certified as Climate Neutral, every pair sold plants one tree, and dewerstone gives 1% of their total sales to environmental non-profits.
6.
Gloves– This is another piece of kit that you want to be waterproof. Consider it an investment into your long-term happiness out on the slopes all day. It also needs to be breathable so your hands don’t sweat. I recently received a #gifted pair for
SealSkinz Waterproof All Weather Gloves for winter dog walks and paddleboarding. I don’t see why these gloves wouldn’t work on the slopes as well.
7.
Something cozy for by the fire– After getting first tracks, my favorite part of the day is
après ski. Relaxing with friends around a fire, surrounded by gorgeous views, is not a bad way to end the day. If I am in
The North Face ThermoBall Tent Mules from Ellis Brigham, I am even happier as my feet are toasty warm and not at risk of getting wet from melted snow on the floor.
These are just a few suggestions from my personal experience out in winter conditions around the world. What can I say? I like to be warm and dry. What essentials would you suggest to someone going to ski or snowboard for the first time? Let me know in the comments below.
by Mollie Millington | Dec 12, 2021 | 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 jogging, 1 min mountain climbers, 1 min burpees
1 min- Plank
1 min- Deadlift holding water bottles or light weights
1 min- Reverse fly holding water bottles or light weights
30 sec each side- Teapot ab exercise
1 min- Side lunge with an overhead press when returning to center
1 min- Push/Press ups
1 min- Mountain climbers
1 min- Pec fly
1 min each leg- While standing, bend right knee to 90 degrees and raise out to the side within a comfortable range of motion. Return to center
1 min- Bicep curl
1 min- Shoulder shrugs
1 min- Wall sit
by Mollie Millington | Dec 5, 2021 | 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 forward with big arm circles, 1 min walking lunges, 1 min jogging
1 min- Squat jumps
1 min- Walking lunged in reverse. Be careful!
1 min- Mountain climbers
1 min- Plank
1 min- Press up with alternating finger reach to the sky (turn on your side when reaching)
1 min- Scissor kicks
1 min- Press ups with elbows going towards feet (will target triceps)
1 min- Star jumps
1 min- Stand in a door frame and push hands out to side, trying to create a letter T. Try to hold it for the entire minute
1 min- Squat jumps
1 min- Supermans
1 min- Crunches
by Mollie Millington | Nov 28, 2021 | exercise, quickie
Holy cow! 90 free workouts for you to do anytime, anywhere. No excuses now. Get to it!
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- 30 sec each- walk in place, jog in place, high knees in place, skipping, jogging, leaping, jogging, squatting
1 min- Press ups- Against wall, on your knee, on your toes, or decline
1 min- Wedding lunges- Hold a weight if you have one. Walking lunges forward but at the bottom of the lunge twist over the raised thigh
1 min- Calf raises
1 min- Sumo squat- Feet out at 45 degrees, deep low squat
1 min- Bicycle crunches
1 min each leg- Arabesques- Use an ankle weight if you think it is easy
1 min- Supermans- Lay on stomach with arms extended. Raise opposite arm and opposite leg enough to feel it in your lower back. If you are more advanced, try lifting all 4 limbs off the ground
30 sec each side- Side plank- Add a twist if it is easy!
30 sec each side- Teapot standing ab exercise- Standing straight, slide one hand down the side of your leg to a comfortable range of motion. Use the abs on the other side to pull yourself back up
1 min- Frontal raise
1 min- Tricep dips
by Mollie Millington | Nov 21, 2021 | exercise, quickie
Today we are working on sculpting your legs. Be sure to stretch your legs after the workout to avoid DOMS tomorrow.
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 ‘speed bag’ in the air; 1 min star jumps
1 min each leg- Bulgarian squats
1 min each leg- Reverse lunges
1 min- Push/Press ups (against wall, on toes or regular)
1 min- Wall sit
1 min- Squats while holding weight in each hand or against chest. Remember to check the weight in your heels on the bottom of the squat and squeeze your bum on the way up
1 min each side- Clams
1 min- Plank
1 min- Calf raises
1 min- Climb up stairs 2 at a time (recover going down the stairs normally)
1 min- Prisoner squats
1 min- Dynamic lunges
by Mollie Millington | Nov 14, 2021 | 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 alternating lunges; 1 min walking up and down stairs; 1 min squats
1 min each side- Woodchoppers
1 min each side- Bulgarian squat
1 min- Plank
1 min- Lateral raise
1 min- Bicep curl
1 min- Box jumps
1 min- Spiderman push/press ups
1 min- Hip raise
1 min- Boat pose
1 min- Burpees
1 min- Jumping jacks/Star jumps
1 min- Upright row
by Mollie Millington | Nov 10, 2021 | fashion, running, safety
Dark mornings and nights during the winter months make it tough to hit the pavement (regardless of the temperature outside). Many people use exercising outdoors as a way to release stress and meet up with likeminded friends. It is probably even more important for women during the darker months not to be out alone (sad fact, but true). It is important to dress appropriately when training outdoors in the early mornings or late evenings so that drivers and cyclists can see you (nobody likes a run or ride that ends in injury) and to ensure you don’t overheat or struggle to stay warm. Here are my five tips on how to stay warm and safe in the winter months.
Wear light colours or high vis– This one is a no brainier. If others on the road or pavement can’t see you, they might not be able to avoid you. Unfortunately, many sports brands limit the colours of their clothing to primarily black. If you don’t have a top or bottom that is white or a bright colour, look for hi-vis accessories- such as a head band or gloves. Ultimate Performance has a versatile range of reflective and LED kit this season. You can even level up with a head torch, clip on lights if you run with a rucksack, or an LED vest. Hi-vis accessories and small flashing lights are a good way in increase your visibility without having to carry too much extra gear.
If you are feeling bold, check out Designed By Sports Starlight leggings and Orange Be Safe Be Seen reflective full zip hoodie. A few years ago, there were star leggings similar to these that I was unable to get a hold of. I am very tempted to ask Santa for a pair of these! If you know me, you know I like to stand out in a crowd.
To keep your look more sleek, Seal Skinz makes a fantastic wind- and waterproof reflective beanie which will keep you cosy and dry all winter long and not look too out of place if you need to wear it during the day too. I might get their waterproof beanie with a built-in LED for dog walks. My headtorch is so big, it ended up bobbing around.
Wear an ID bracelet– This bracelet is a must for anyone who exercises on their own. A reflective canvas strap holds a piece of paper that has your essential details- date of birth, allergies, emergency contact info, and anything else you feel is pertinent. That way, if you are found unconscious, you will be cared for properly. You can also laminate a small card and keep it in your wallet or pocket for easy access. It is tempting to believe your phone has an ICE setting, but if your phone breaks or is stolen, you will be out of luck.
Be mindful of layers– Layers are important in the winter to maintain proper body temperature. You don’t want to overheat or be too cold. When selecting your outfit, think about what the temperature will be like at the start of your session and then the end. I usually dress so I am a bit cooler to start. Once I complete my warm up (which is very important in the colder months, so please do not skip this), I am usually at the right temperature or even too hot. Páramo make a great range of base layer from shorts to short sleeves to leggings and long sleeves that can help you find the right temperature comfort zone. The asymmetric zippers on the outer layers are a nice feature to keep your skin safe from the cold metal.
Does it snow where you live? Adjust your kit accordingly. If so, a white top may camouflage you. Fog or mist? Again, white or grey might not be the best colour choice. Think about your environment and aim to clash! Bright colours are great, as well as flashing lights and reflective material (see above).
You also need to have the right shoes for the wet and slippery terrain. On Running’s Cloudventure waterproof trail shoe has amazing cushioning and perfect grip to keep you on your feet for medium and long distances. I tend to wear waterproof trail shoes on a daily basis in London during the winter months to keep my feet warm and dry.
Be prepared to stay indoors. Unfortunately, there may be times were it isn’t safe to go out due to weather conditions or if you are not feeling well. There is nothing wrong with having a bonus rest day or working out indoors. While you may prefer to be outdoors (I know I do), sometimes you have to be sensible. Missing one session is much better than being out for a few weeks dur to illness or injury.
These are just a few ways you can ensure you are safe when exercising in the darker winter months. Stay safe and keep hitting the pavements on foot or the roads on your bike keeping the above in mind. You can’t be too bright in your outfit choice or too lit up (go on and put Christmas trees to shame). The other people on the road will be grateful they can see you and avoid near collisions. You can, however, be too warm or too cold. I think of dressing in layers as another layer to add to my training. Keep trying out different combinations until you find one that works. Be bright, be seen. Be safe.
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