Friday, April 18, 2014

Weekend Challenge

In honor of Easter weekend, this weekend I challenge you to play yard games. Get outside and have a egg & spoon race, 3-legged race, bunny hop (potato sack without the sack), crab walk, dizzy bat- anything that gets the family together and having fun.

Send me your photos and I will post them here.

Have a lovely holiday weekend :)

Sunday, April 13, 2014

Quickie Workout #90

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 weigh 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

Saturday, April 12, 2014

2nd Annual #BostonStrongLondon

Sorry for the short notice, but I am putting together #BostonStrongLondon again.  Last year we had a strong turnout in Regent's Park for a friendly 5K run.  I would like to repeat it this year.  Please cast your vote on the Doodle Poll here (leaving your email address for confirmation of the day/time).  You can also ask to join our Facebook group to stay up to date.

The official virtual run is on Sunday 14 April at 4:30pm EST (10:30pm London time) and there is a donation of $10 (£7).  With short notice and the London Marathon I am not sure we will be able to get together.  Due to these factors, I would suggest running next weekend.  The 2014 Boston Marathon is Monday 21 April meaning we would still be timely in our support.

No matter when we run, we will be showing our support for runners everywhere.  I hope to see you on the run!

UPDATE: #BostonStrongLondon will be Monday with 10am start from Regents Park. Meet above ground at Regents Park tube station. Easy 5K kid/dog/buggie friendly. 


Friday, April 11, 2014

Weekend Challenge: Cheer them on!

This weekend is the Virgin Money London Marathon.  In my circle of friends, 2014 has been the year of the marathon, with many people running their first.  It seems everyone knows someone who has run at least one (not me unfortunately).  This weekend, I challenge you to get into central London (after checking with TFL for route closures and train delays) and cheer on this year's runners.  A cheer, high 5, and/or Jelly Babies will be a welcome site on the sidelines.

You can also watch the marathon on TV if you aren't in the greater London area.

If Sunday is a busy day for you, check out your local Park Run to cheer on runners in your community on Saturdays.

Calling all Americans- your challenge is to watch the Boston Marathon on Monday 21st April.  It will be a very special one given the events of last year.

Tuesday, April 8, 2014

Next 'Back on Track' VTG starts soon

Do you feel that you need some extra accountability to stay on track with your health and fitness?  Do you wish you had a gym buddy but find your schedules never match up?  Do you want to gain energy, sleep better, and learn about new foods?

If you answered yes to any of these questions, the 'Back on Track' virtual training group (VTG) is for you.  Our next session starts 14th April and we would love to have you take part.  It is limited to 12 people so please sign up today by emailing mollie@ptmollie.com.

Here is some info which will hopefully answer your questions:

Simple details:

WHO:  Open to anyone anywhere in the world who has an email account (limited 12 members)

WHAT:  8 week program in which you set and achieve SMART goals by checking in over email on Mondays.  There will be simple homework assignments (only once-twice per 8 week session) to share helpful and inspiring info

WHEN:  Starts Monday 14 April and our last check in is Monday 16 June(just in time for summer holidays)

WHY: Your virtual cheering squad will be looking forward hearing about your victories and able to offer advice when you need it.  It is about the community and relationships formed with group members.

HOW: Email me (mollie at ptmollie dot com) with any questions you have or to register.

COST:  It is £10 (~$15) to all participants (payable through PayPal before 14 April).

Still not sure?  Read some testimonials from previous participants.


Sunday, April 6, 2014

Quickie Workout #89- She got legs and she knows how to use 'em

Today we are working on sculpting your legs just in time for summer and shorts.  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

Friday, April 4, 2014

Weekend Challenge

It is time to bring back an oldie but a goody.  With spring time arriving in Londontown, the mood seems to be lifting a bit.  It is finally warm outside and we have more sunlight too.  It is a welcome change after the wettest winter on record.

This weekend, I challenge you to try something new. It could be a new food, new exercise class, a new restaurant, a new way to commute to work,or a new game to play with your family.  The possibilities are truly endless.

Step outside your comfort zone and learn a bit more about yourself and the world around you.  Let me know about your discoveries by leaving a comment below.