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 walking lunges, 1 min squats, 1 min step ups 30 sec each leg- Leg abductions 1 min- Overhead press 1 min- Wall sit 1 min- Reverse walking lunges (Yes, walk backwards! Be careful) 1 min- Bicep curl 1 min each direction- Walking side squat- keep bum low and walk like a crab 1 min- Jumping jacks/Star jumps 1 min- Frontal raise with calf raise 1 min- Dead lift 1 min- Leg lifts 1 min- Bicycle ab exercise
One of the hardest things for me about Covid is not being able to travel. While there is a traffic light rating system in the UK, which lets you know which countries are low risk for Covid-19 infection, it is still worrying to me. People in London barely wear masks or social distance, so I cannot imagine sitting on a plane with recirculating air for hours on end or being somewhere where a language barrier prevents me from communicating how I feel (whether I need more space or am developing symptoms). I wanted my summer to be one of staycations, both with different cultural themes in London and also exploring new areas of the UK.
I was so excited to be invited to the Korean Tourism Organisation’s (KTO) Korean-themed tour of London, which was co-hosted by the Korean Cultural Centre (KCCUK). Although my brother-in-law lived in the Seoul suburbs for a few years, we never made it over for a visit. The country and culture are not ones I am very familiar with so I was keen to learn more without having to travel there (yet). Most of the people on the tour had an interest in Korea, some has lived there, some had visited several times and a few even spoke the language. It was very cool to see people passionate about Korea and want you to be just as excited as they were a bout what we were about to learn.
We met on the Embankment at the Korean War Memorial (Learn more about the Korean War by watching free films.) It is a beautiful park with views of the river. We learned that Seoul has a large river, the Han, that the city is built around, similar to the Thames in London, providing ways to transport goods and people through the city.
Our next stop on the tour was the Korean Cultural Centre, which a short walk from Trafalgar Square. You can visit the centre for brochures on Korean events, shops, and restaurants in London, as well as info on Korea itself. The building is currently working on reduced hours and is open Monday through Friday. The centre also has an exhibition space and their summer exhibit, Royal Palaces of Joseon, had just opened when we stopped by. Unfortunately, it is just closed at the end of August and the next one is called Round and Round. This is an audio-visual project that will take visitors through the modern history of Korea. The film lasts 90 minutes so there are recommended arrival times to see it in its entirety.
In London, there is a block on Charing Cross Road between Leicester Square and Cambridge Circus where several Korean eateries and shops have starting opening up. The group divided into two, each taking one side of the road. I went into Nature Republic and purchased one of their amazing facial masks. Next door was Bunsik, which serves corn dogs on a stick. This area is good for an afternoon visit but if you want to spend an entire day immersed in Korean culture, try visiting New Malden in South London where there is a large Korean neighbourhood.
London has many free museums (donations accepted upon entry), which I think is brilliant as everyone, no matter what their economic situation is, is able to access them. The British Museum has an extensive Korean Gallery which is why our tour stopped outside the gates. Unfortunately, we arrived too late to enter so I need to go back to see the famous ‘moon jar’ and other unique pieces of art. Sometimes, I get so caught up in living my day-to-day life, I forget that I have these incredible tourist spots to visit in the city. If you don’t live in London, here is a virtual tour of the Korean gallery.
I am embarrassed to say that my first time eating Korean food happened on this tour. Dinner was at HanKang, a small but modern Korean restaurant near Tottenham Court Road. I was a little nervous but it was a lot of fun learning from my tablemates what everything was and how a Korean BBQ worked (luckily, the staff managed most of the cooking for us). Both of them had visited Korea and were knowledge about what each dish on the table was. They even coaxed me into trying kimchi which can come in a variety of flavours and strengths (not just as cabbage either). Normally, my palette is set for sweet things, never bitter or sour. I tried them all and found them to be not as bad as I had thought they would be!
After the tour, I am completely inspired to visit Korea myself one day. There is so much more for me to learn about the country and culture and we are fortunate that KTO and KCCUK are making that happen throughout the UK. I recommend following KTO on Instagram, as well as KCCUK, to stay up to date on events happening through the UK and tips for planning a trip to Korea. With my goal to run a race in every country I visit, I am now eyeing races in Korea. On the tour, I learned that Korea has an incredible mountain range and lots of outdoor activities to try. It would be amazing to stay off the beaten path a bit while exploring the peninsula (after I run my race of course). While in Korea, I would love to go for a hike, try Taekwondo (after all, I did Muay Thai in Thailand), visit the beaches of Busan, and eat fried chicken and beer. I might even be tempted to register for the Jecheon Winter Half Naked Marathon if I were to visit Korea in the winter for some skiing. It seems like there are numerous outdoor activities to try in Korea which makes it the perfect destination for me.
Korean Culture Month at Foyles: Visit the Foyles on Charing Cross Road during October 2021 to meet many exciting and accomplished authors from Korea.
London Korean Film Festival: The dates for this year’s film festival were just announced. Join us from 4-11 November 2021 here in London. Keep an eye on the website to see what films will be shown this year.
Thanks to Korean Tourism Organisation for the tour invite and some of the photos included above. All views are honest and my own.
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, then 9 of each, 8 of each, and so on until 0 30 sec- Run in place with high knees. Get them up! 1 min- Sumo squats- legs wide apart with feet at 45 degrees 1 min- Stand in a doorway and push hands out to try and make a letter T. Hold it for the entire minute 1 min- Wall sit 1 min- Calf raises 1 min- Plank 1 min- Froggy crunch- lay on back with soles of feet together and knees apart. Straighten arms and point fingers towards toes. Reach fingers toward toes and lift shoulder blades off the ground 1 min each side- Clams- Lay on side with knees bent and legs on top of on another. Keep feet together as a hinge and lift top knee up. Return it to starting position. Repeat 1 min- Push/press ups on knees or toes 1 min- Prisoner squats- fingertips on ears. Squat down and then jump up as high as you can 1 min- Push/press ups on knees or toes (or against a wall to make it easier) 1 min- Walking lunges
Full disclosure: In this post, I will be talking about stress incontinence when running, peeing my pants, my private parts, periods, and more. If that is TMI (or we are related), you might want to give it a miss. However, if you want to learn about ways to live with stress incontinence, please read on!
There may be various reasons what you want to try out absorbent underwear for periods and incontinence. Personally, I suffer from stress incontinence when I run (even more so when my hay fever is acting up) even though I have never given birth. It is extremely frustrating and embarrassing. When it first started happening a few years ago with only a few drops, I would wear Runderwear due to how quickly it dries. But the last two years, things how gotten out of control. I am currently waiting for a gynecological referral and am using a Perifit to strengthen my pelvic floor in the meantime. Over the last two years, I have gained 15+ pounds and have read that weigh gain can cause incontinence. Hopefully, the solution will be straightforward enough that I can resolve this soon.
Another reason might be to lesson your ecological impact on the planet. Pads, tampons, and liners normally have plastic and will end up in a landfill. A preference towards reusable options is more sustainable. Although the initial investment might seem like a lot, wearing absorbent underwear can save you money in the long run.
Before you invest in these fancy pants, there are a few things to consider. First is absorbency and related gusset thickness. You will have an idea of how heavy or light your flow is, as well as how much you leak when incontinence hits. I tried to highlight what the brands report below, but I still find it hard to quantify in comparison to my pads and tampons. I usually just go by how the pad/tampon looks and base my judgement around that. None of the products below feel too bulky (do you remember the pads you wore in high school? My Always were at least a centimetre thick!) but you can tell a bit when wearing the very absorbent ones. Most of the absorbent pants I find are black, which makes it hard to tell how ‘full’ they are. Predominantly, I use the pants below for stress incontinence when running as I have reusable pads but now that my underwear drawer is full of absorbent pants, why save them just for my runs?
Second, look at the design of the pants. Do you want a thong, high brief, bikini cut, or boy short? Luckily, there are several different style and gusset shape combinations to choose from across all brands. I have realized that I don’t like to run in pants where the gusset goes up the back to the waistband. While this is good for overnight protection, it just makes my bum hot when I wear a bum bag on a run. It might help you with bladder leaks depending on your situation though.
The last factor to consider when you order period/incontinence pants is how to wash them. Do they need to be hand washed? Gentle cycle? Line dry? This might influence which brand you want to invest in. All the brands above say not to use fabric softener but vary in temperatures and how to dry. If you take good care of these pants, they should last you a while. After a run, I tend to rinse my pants with cold water and a little bit of hand soap if I am not washing them right away (for example, if I ran to work and then showered). If I am on my period, I still rinse after use and wait until the water is clear before stopping. We tend to wash our clothes at 30-40 degrees C anyways and always line dry (dryers are a rarity in the UK and oh how I miss having one). Using a lingerie bag can help protect your delicates too but I usually forget.
One thing I want to say before highlighting products individually below is that every pair of pants still leaked through to my leggings and shorts. My gut feeling is that it is due to the force of the urine stream (when coughing rather than just running) ‘splashing’ out of the underwear or the pants not being able to absorb the liquid fast enough. Think about the consistency of blood versus urine, for example. My flow tends to be thick which will take longer to absorb than urine. If you are worried about this, black leggings seem to hide the leaks best, but unfortunately, they do not cover the odor.
Ready to learn more about my experience? Please remember that preference for products is very individual so please do some additional research to ensure you find the right fit. Most companies will not allow underwear to be returned once opened.
Speax was the first brand that I had heard of whose design was specifically for leaks. It is the sister brand of Thinx, which is a period underwear. I ordered two pairs in February 2020 for $35 and $39 (sent to my mom’s when we were visiting home). The current website says these panties can hold up to 8 teaspoons of liquid (thongs only 3 teaspoons and one teaspoon is 5 ml) and have anti-odour technology. There are four layers in the gusset to ensure they are moisture eliminating and absorbent too. They now also come in a variety of colours and patterns but mine are just black. Individual pants vary in price from £20-30 here in the UK, but there are custom and saver sets that get bring the price down. I consider Speax to be my trusted friend for long runs because I have been using them for so long.
BP3 Underwear I have ordered twice, in May 2020 and May 2022. Each pair cost me £18 which is why they were initially appealing. BP3’s USP is their scallop edging that makes VPL’s a thing of the past. They consider themselves leak-proof pants that can be used for both periods and leaks (I tend to use these for stress incontinence only). They have several styles available and each one has a different absorbency rating. The Sarah Sporty, for example, is classified as light absorbency and is able to hold up to 10 ml, or two tampons, of liquid. With my last order, BP3 kindly included a small lingerie bag to protect my pants in the washing machine. The styles I have (one is even blue!) are lower cut that Speax and the gusset feels thinner. I am still happy with the protection BP3 offers from leaks when on runs up to 1-2 hours.
Iceni Silver* is a brand I discovered on Twitter. It was created by British friends who have sporty daughters that needed a solution to being active females. Their pants are very affordable (£22-£29), very comfortable and made in Great Britian. These are actually period pants but can be used for incontinence as well. Iceni is the only brand I have seen that offers a short-style with a longer inseam than a boy short. The silver lining (come on, I had to!) is Iceni’s USP. SILVADUR (TM) is the anti-microbial fabric layer that minimized microbes and thus the smell that comes from sweat. Iceni pants can hold up to 40 ml of liquid and the cotton layer absorbs moisture 20x faster. I found the Hipster to be super comfortable to run in and very absorbent as well.
Primark has recently launched a cost effective period underwear. My pants were only £6. These have a very thin absorbent layer that continues up the back of the pants to the waist. These were only available in a blush color. The fabric is synthetic which made it very hot when I was running so I only tried them once and said never again on a run. This marathon training cycle has been during the summer and I have been overheating on runs regularly and don’t need any more help feeling hot. There isn’t a lot of absorbency based on how thick the pants feel (Primark says the light to medium flow pants can hold three tampons worth (18 ml) and medium to heavy flow can hold four tampons (24 ml) worth). Because the fabric isn’t breathable enough for me when I run, I now wear them at the end of my period when there is light spotting as I am not sure how much I trust the thin gusset.
Pelvi, an Australian brand, makes period pants, kegel trainers, and moon cups. These were a bargain at TK Maxx for £8 (but also not in my size) and an impulse purchase because I had never heard of this brand. I love the detail of lace on the top as most of my period pants are just black and hard to tell apart, especially before I have had caffeine in the morning. Because I bought one size up, these really remind me of granny panties because they are so darn big. The absorbent gusset wraps from the waistline in the front all the way to the waistline the in back. Pelvi claims their period pants that can also be used for light bladder leaks and sweat. With three absorbent layers, Pelvi offers protection for up to twelve hours. I just wore mine on a 65 minute run. They felt a little warm but I has capris on in 22 degree C heat. I thought the gusset would protect a leak in the front, but sadly not. The lace trim on the waistband was unnoticeable, which was a relief. I worried it would chafe. Due to these pants being a size too big for me, I will probably save for overnights when i am on my period.
If you have any other underwear brands you would recommend for stress incontinence, please let a comment and let me know. Stay tuned because I want to make a short video soon to demonstrate how much water each of the above can absorb without leaking through the material because I really do think it is the urine steam force that causes my leggings to get wet. When I have it on YouTube, I will share the link here, so check back soon.
*Thanks to Iceni for gifting me their pants to trial. All views are honest and my own.
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).
My workout for today was featured on the Zero Calorie Advent Calendar a long time ago. Two fellow bloggers and I spent a few years creating free workouts, recipes and shopping deals to help make December a little more bright. My apologies for the poor lighting but you would still be able to complete the set. I hope you enjoy!
With degrees in science, I am all about the data. My first session with new personal training clients always involved body measurements and baseline fitness assessments. We check in every eight weeks to ensure the program is delivering what the client wants. I also have a handheld device that can measure percent body fat. BMI is not something that I promote to my clients as a way to measure overall health. It is based purely on a calculation that does not take into account how a person is built and how strong they are. I am huge fan of my Sunnto watch which links to Strava, where I log all of my runs, rides, and swims (do you follow me?) to look at how my performance changes over time. You may also recall this previous post where I spoke about a new tool called Supersapiens that helps monitor your blood glucose levels. Every day, there seems to be a new piece of technology to help people learn more about their body and how they can optimize training and nutrition for their goals.
My Vital Metrics is a new London lab that offers clients the options of the following services: DEXA Scan, a 3D body map, body composition scan, resting metabolic rate, and VO2 Max testing. The owner, Owen, is a personal trainer who opened My Vital Metrics to help clients adjust their training focus based on scientific assessments with aesthetic visualizations. The data gathered during your session will help you know your Basal Metabolic Rate (BMR) which influences how many calories you need to consume to gain or loose weight. The 3D body map takes away the human error element when measuring with a tape measure (measuring can be tricky over Zoom especially if your client does not have a tape measure). VO2 Max measures your cardiovascular performance and efficiency while you are going at your maximum on a treadmill or stationary bike.
I was very lucky that Owen invited me to My Vital Metrics to try out his scans and discuss how he can help my coaching clients. He was very easy to talk to and welcomed me into his lab. After chatting for 10 minutes about life in London as ex-pats, I found myself in a sports bra and Runderwear awaiting 360 degree photographs and body scans. Given how I have been feeling about my weight over the last two years, I was a bit nervous about this. Working with a nutritionist in the past, I have many before and after photos in the same outfit but this 3D scan leaves no place to hide. Owen pointed out that when I come back for a new set of 3D measurements, my data will show me precisely how much my measurements have changed (both in measurements and also cross-sections). He offers packages and memberships for regular visits, which is extremely appealing if you have specific goals you are working towards. I feel having an appointment in the diary can be very motivating and will offer greater insight on whether my training and nutrition plan is working for me.
DEXA is the gold standard for body composition analysis, measuring how much body fat and/or muscle you have. For this, I simply had to lay very still as the machine passed over my body a few times. One of the reasons I wanted to get the DEXA scan was to see if visceral fat (the kind of fat that wraps around your internal organs) is the cause of my increasingly annoying incontinence issue. The results below show no visceral fat. I am not sure how I feel about this. On the one hand, it is good news because visceral fat is something that raises the risk for major health complications. On the other, I am very frustrated that I still don’t know why my incontinence has been getting worse over the last year. On a side note, the DEXA revealed just how much stronger my right arm and leg are than my left by measuring the amount of muscle (data not shown).
After Owen collected all of the data from my scans, he offered a written action plan on how I can loose weight over 16 weeks, which was our agreed upon goal. Based on my BMR (which was a little high because I had a Red Bull just before my appointment, oops!), I need to aim for 1500 calories for a daily calorie deficit of 494 calories. He set target ideal body fat percentage and an aim to increase my lean body mass. Now I just need to quit my daily cookie diet to see the results. To keep this goal an achievable balance with marathon training, I have decided to wait until after the marathon to worry too much about my diet. Looking at my Strava stats, I spend about seven to eight hours per week on training so that should give me time to meal plan and cook (and hopefully sleep).
Although the scans also identify bone density, this is not a medical diagnostic service. Owen has been able to highlight anomalies for clients to follow up with their GP, which I think is fantastic. Knowledge is power and with the NHS overwhelmed with Covid-caused backlog, these assessments will help you reach health and fitness goals with the possibility that if something major is amiss, it might get picked up. Owen is quite keen to align with personal trainers, nutritionists, and other health practitioners who would find this client data useful. If you think it would be a valuable asset to add to your services, I highly recommend getting in touch with Owen. He has offered my followers who can come to his office in Central London a 20% discount code. It will be a fantastic way to learn about your bone health, muscle mass, and body composition. Send an email to mollie@ptmollie.com to receive the code and let me know what you find out.
Thanks to My Vital Metrics for the complimentary service. All opinions are honest and my own.
You are going to need a park bench or stable chair for today’s workout. Have fun!
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 squats, 1 min walking lunges, 1 min hopping 1 min each leg- Bulgarian squats (one foot is up behind you on a stationary chair or bench as you squat) 1 min- Incline push/press ups on the bench or chair 1 min- Plyometric lunges 1 min- Triceps dips on bench 30 sec each side- In press up position (on your toes!) bring your knee to the outside of your elbow. Alternate legs 1 min- Bicycle crunches 1 min- Supermans 1 min each leg- Lunge and then bring back knee up as you stand up 1 min- Burpees! With a press up on the bottom. You can use the bench to make the move a little easier 1 min- Prisoner squats- hands on your ears. Keep elbows wide. Squat down then jump up 1 min- Sit on edge of bench. ‘Dip toes in the water’ by pivoting at the hips and keeping knees at same angle. Touch toes to the ground
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 walking lunges, 30 sec run in place,30 sec run in place with high knees 1 min- Walking side squats-keep bum low and stay in one direction 1 min- Wall sit 1 min- Walking side squats-keep bum low and walk in other direction 1 min- Push/Press ups 1 min- Russian twists 1 min- Toe touches 30 sec each side- Side plank 1 min- Prisoner squats 1 min each leg- Arabesques- Keep toe pointed and leg straight 1 min- Jumping jacks/Star jumps 1 min- Lateral raises
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 grapevine with arms lifted above head, 1 min mountain climbers, 1 min jump squats 1 min- Burpees 1 min- Plyo lunges 1 min- Supermans 1 min- Tricep push/press ups- bend elbows so they point back to your bum and arms are in alignment with your body 1 min- Jumping jacks/Star jumps 1 min- Reverse lunges 30 sec each side- Side crunch- lay on back with knees bent and feet on ground. Drop knees to one side while keeping shoulders flat on the ground. Place fingers on your temple with elbows wide. Crunch up while looking at ceiling to avoid pulling on your neck 1 min- Leg lifts 1 min- Plank- lift one foot 6 inches off of the ground and count to 10. Then switch 1 min- Bicycle crunches 1 min- Mountain climbers
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 (on elbows or on the palms of your hands), 1 min Spiderman crunches (in push/press up position, bring knee to outside of elbow), 1 min mountain climbers 1 min- Extended arm crunch (lay on back with feet on ground. Extend arms above your head on the ground. Crunch up keeping arms next to your ears) 1 min- Russian twist 1 min each side- Side plank (if easy try keeping top leg in the air) 30 sec each direction- Sit on knees/heels. Raise bum 2 inches off heels. Make tiny circles clockwise. Then next 30 sec the other direction 1 min- Push/Press ups (on knees or toes) 1 min- In press up position on your toes, jump feet it so they are just outside your hands. Jump them back to starting position 1 min- Boat pose 1 min each leg- Kneeling on all four’s, raise one knee out to the side in a comfortable range of motions, keeping it bent at 90 degrees. (Think of a male dog and a fire hydrant) 1 min- Roll back and reach 1 min- Plank 1 min- Leg lifts
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