Quickie Workout #124 Tabata time

Sunday, January 25, 2015

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).

You will need to download a HIIT (high intensity interval timer) for today's workout. Set it for 20 seconds activity with 10 seconds rest x 8 rounds.  Each exercise lasts 4 minutes.  In between each exercise you have 1 minute to recover.  Good luck!

Warm up: hop-hop-squat

#1: 180 degree jump and squat

#2: Russian twists

#3: Squat with overhead press

#4: Alternate crunches with Supermans

The 12 things that got me through my #janathon runs

Friday, January 23, 2015



The weather in January is getting old quick.  I spend half my day worrying about what I should wear on my run, followed by half the run taking things off.  Occasionally, the sun will be shining and then everything seems ok with the world.  Between #janathon and marathon training, I have had twice as much motivation to get out the door and put some miles in.  It is even a bit light when I get home from work now, which is also encouraging.

Ear band, Yur Buds, merino top, Oldland- check!
1.  Karrimor high vis ear band- Keeps my ears warm, extra security for  my Yur Buds (see #2), holds my hair in place and makes me visible from all directions.
2.  Yur Buds- Up until I picked up some Yur Buds in 2012, I used to run with old school headphones.  Ear buds would always fall out of my ears and actually hurt to wear as well (I have small ear canals).  Plus the sound quality was never good. So I didn't worry about being cool but focused on my runs instead.  Luckily, Yur Buds comes in different sizes, is a soft flexible material and twist in for a perfect fit.  These are a must if you run with some tunes on.
3.  Icebreaker 200 baselayer top- I make no secret that I love merino wool.  Merino socks have been a staple since living in Michigan.  Now I also invest in base layers for summer and winter.  This month, the chilly yet sunny temperatures make the Icebreaker 200 lightweight perfect single layer for outdoor running. Added bonus is that they don't stink after wearing for several runs. Score!
4.  2XU compression leggings- Active In Style carries 2XU leggings so I picked up a pair with their Zero Calorie Advent Calendar discount code.  Compression leggings were something that I had been meaning to get for a while, but wasn't sure if they were worth the money.  Well, I can tell you after only a few runs that they are worth every cent.
5.  Smartwool merino socks- Mom, please send me a pair for my birthday.  They are expensive so one or two will do.  How can anyone wear cotton socks in the winter is beyond me.
My 2XU leggings with pink accents, naturally
6.  My dog- He may be old and take way too many sniff breaks, but he is good for 1-2 miles before I have to drag him home. We decided he is more of a sprinter than a long distance runner.  He also likes assisting me when I stretch.
7.  Poop bags (see #6)
8.  Workplay bags Fleetfoot II bumbag- this little bag carries everything for me (phone, keys, nakd bar, poop bags, plus gloves and jacket when I get warm). I am sad to say I might have to leave it at home for longer runs so I can have water bottles on my hips (it can carry 1 bottle).  Still working that out though.
Oldland 'helping' me stretch or making
sure I am not dead.
9.  Light weigh high vis running jacket- I have no problem will being lit up like a Christmas tree if that means no one will hit me or my dog.  Pretty sure I purchased this for cycling off Sport Pursuit. (amazing flash sales website for sporty people)
10. Nike fleece gloves with key pocket and reflective bits- fab gift from my stepmom a few years back. Not as warm as my proper cycling gloves yet better than stretchy gloves from pound shops. Thank you Nike.
11. Strava- This app has played an integral part in my training. Without it, I don't think I would have a clue about my progress. It even tells me every mile I have gone so I don't need to keep checking my phone for the distance.  Do you follow me yet on Strava?
12. Tissues/Kleenex- As I tweeted earlier this week 'I wish my legs ran as effortlessly as my nose'.

I can't believe we are nearly at the end of January.  Hopefully #janathon has developed some good habits for me in thinking about incorporating activity each and every day.  Here is a recap of my week:

Saturday: walking around Leyton looking at flats for hours on end
Sunday: 5 mile run, 40 min dog walk with Snowy
Monday: 90 min stretching yoga, cycle to/from work
Tuesday: 3 mile run, cycle to/from 3x
Wednesday: 30 min HIIT class (strength training), 2.2 mile run with dog; 1.8 miles on treadmill,
Thursday: Rest day but road bike to/from work and then to/from Waitrose (up a giant hill carrying a bag of potatoes in my bag), walked to and from train station
Friday: will entail: 3 mile run; teach 60 min HIIT class, stretch, cycle to/from work.

Recipe: PTMollie pink vegetable soup #whole30 #paleo

Tuesday, January 20, 2015

In the autumn, my #whole30 friends clued me in to a Living Social voucher for Riverford home delivery.  This organic farm company delivery fruit, veg, and meat to your home.  The voucher I got was for 3 medium sized boxes of organic vegetables.  It was a sign that I should complete another whole30 in the coming months.  So here I am, halfway through and trying to be creative with my deliveries.  (For example, I ate cabbage for the first time.  And I liked it!)

Here is a recipe for soup using the bits and bobs that were delivered to me.  I am excited that it turned out pink, and will now call it my signature soup.  I am proud to say it is also #whole30 and #paleo complaint.

Enjoy!

Ingredients
Boiling vegetables in chicken stock
1 liter chicken stock
300 ml water
5 small tripoli potatoes, peeled and chopped
1 head of broccoli, chopped
1 beetroot, peeled and chopped
2 tablespoons coconut oil
1-2 medium onions, peeled and chopped
1 tsp allspice
2 tsp ginger
1 tsp nutmeg
Salt and pepper to taste

Directions
1.  Boil potatoes, broccoli, beetroot in chicken stock and water.
Onions cooking in spices
2.  While it is boiling, saute onions in coconut oil and spices until onions are soft
3.  Once potatoes are done (stab with fork and if potato slides off fork, it is done), add cooked onions.
4.  Continue to boil for 10 minutes.
5.  Blend bit by bit to a smooth consistency.  Have a second bowl nearby to pour blended soup into.
6.  Serve warm with salt and pepper to taste


It really is pink. And delicious!



Quickie Workout #123

Sunday, January 18, 2015

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

More chilly #janathon fun

Friday, January 16, 2015

Another week and #janathon is still going strong.  Remember I am tweeting all my activities if you want live updates through the week.

Of course, it is much easier to just read my weekly summaries.  So let's delay no further!

Just about every day, I am managing to get in a few walks in with Oldland (my dog) in the local park or around the neighborhood.  Variety is the spice of life for a dog.  Every day, I cycle my way to work and then walk to the gym for my shift.  The distances aren't that far, but I try to keep a steady pace.  There is one hill I cycle up (2x/day as Oldland is let out on my lunch break) and it never feels any easier to climb, especially after a long run day.  It is really discouraging as I don't think I am improving.  My husband pointed out that I need to time it, as it might still be tough but I may be going just a wee faster.  This week I will turn on the Strava before I leave work and see how I get on.

My mid-weeks runs are starting to get longer.  This week I had two 3 mile and one 4 mile runs.  But I also have found myself so exhausted I had to take a few days off from running.  If I am going to succeed in my marathon training, I really need to get more sleep booked into my schedule.  But I must say I am really proud of myself for sticking to the marathon training plan so far.  I have had to switch a few days around here and there, but I am meeting the required number of miles per week.

Because of the crap weather, I am focusing more on is home workout videos to balance my training.  The cold and wet is a bit discouraging, along with the sun setting while I am still at my desk.  To squeeze in a few more active minutes, You Tube has become a God-send.  I started off with Zero Calorie Advent Calendar channel and will soon have to look for something new.  What do you recommend?  Pilates on Demand? Movement for Modern Life?

Here is my #janathon summary for week 2:

Saturday: Lots of walking exploring new neighborhoods of London; short yoga video
Sunday: 7 mile run followed by a good stretch; 1 hour dog walk with Cinnamon Trust match; bike rides; more dog walks; walk to gym
Monday: cycled to/from work.  I was exhausted!
Tuesday: cycle rides, dog walks, 3 mile run
Wednesday: walked to work, 1 dog walk, 4 mile run.
Thursday: Abs; walked from St Pancras to Euston in heels with 10kg bag
Friday: 5K run; 45 min HIIT training; cycle to and from work

Dear God, why am I doing the whole30 again?

Wednesday, January 14, 2015

For my regular readers, you will remember that in August 2014 I completed my first #whole30 challenge.  This was a big change for me as I transformed from vegetarian to meat-eater. My primary objectives were to relieve pain from my plantar fasciitis and Achilles tendinitis, which were sometimes a hindrance when exercising.  I slept better, learned how to cook meat, and even had my first steak.  What was missing was the morning energy flows (wanting to kill someone and then tiger's blood).  My husband and I deducted that the meat eating through my body into a tizzy and it was focusing on that aspect of the journey, rather than detoxing.  On a personal note, I was quite proud of myself for actually finishing something I started.

Photo from www.keeppy.com
Fast forward a few months to today.  The autumn wasn't filled in many races and Christmas in NY meant lot of eating out, drinking, and cookies. (Oh so delicious cookies)  In December a few friends said they were going to start 2015 with the #whole30 and it sounded like a good idea.  Due to one more family holiday celebration, I started my 2nd round of #whole30 on Tuesday 6th January.


This time round, I wasn't as panicked about preparing.  We added meat and extra veg to our Ocado order. We also have a weekly organic vegetable box delivered from Riverford for inspiration (click here to see my yummy braised cabbage).  I started re-reading It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways.  And then it was time to begin.  The first week, I stuck to my tried and true recipes from the last session.  Now that we have a dog, I am a little more pressed for time so I have to make sure I have my food prepped, dishes washed, and garbage emptied to avoid a mess when I get home.

I am still struggling with eating when out and when dining out.  My husband and I were running errands on Saturday and I soon realized the apple and nuts I brought wasn't going to cut it.  We found a M&S petrol station and I started digging through the pre-packed food.  I ended up with a salad but had to through the dressing away.  I was unable to find any protein to add to it because all the 'grilled' and 'roasted' chicken had sugar in it!  Sugar people!  Maybe it is more as a preservative but it made me frustrated.  One, because I was going to be hungry and two because people but this stuff thinking they are making a smart choice and they end up with sugar on their plate.

By Sunday night, all I could think of was why am I doing this? Why am I driving myself nuts with cooking, reading labels, and arguing with my husband about who's turn is it to do the dishes.


A photo posted by Mollie millington (@ptmollie) on


But then I realized, I have been training for my marathon for over a month and am not in any pain (knock on wood, as we say in America).  No plantar pains, no Achilles.  Is this a Chrismtas miracle?  Is my slow mileage build up and regular stretching paying off?  Or is it less than a week of meat, fruit, and veg only?

Time will tell.  I am nearly 1/3 of the way done.  Cheating now only means having to restart and I don't want to do that!  I will say fueling for long runs is tough but I might have that sorted with Energy Bits (100% algae and therefore whole30-worthy).  I am trying new recipes now and managing just fine.  The first few nights, I dreamed about eating bagels and chocolate-covered pretzels.  We are delaying my birthday celebrations to 7th February as I am still on the regime for my actual birthday.  Surely, my birthday cake will taste much sweeter?  And my Diet Coke. And .... maybe I need to work more on the psychological side of this month?  The first week is always the toughest, right?

Quickie Workout #122

Sunday, January 11, 2015

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)