Weekend Challenge: Cooking Up a Storm

Time for a kitchen adventure!  In an effort to have you try new things and find enjoyment in home cooking, I am challenging you to experiment.

Roll a dice or pick a number between 1 and 6 to determine which mystery ingredient you will be cooking with this weekend.

Rules
1.  No peaking before choosing a number.
2.  Buy item organic and/or local if possible.
3.  Even if you don't think you will like it, try the item anyways (unless you are allergic).
4.  Look for a recipe/regional inspiration you have never tried with the item before.
5.  Have fun and send pics to mollie@ptmollie.com!

1.  Beets/beet root (fresh not canned)

2.  Rhubarb (something different than pie)

3.  Kale

4.  Broad beans

5.  Cauliflower

6.  Asparagus

Weekend Challenge

Sometimes in life, we get carried away with everything that has to be done and impending deadlines. This leaves not much time to do things we used to enjoy.  Our body never gets a chance to relax and slow down while allowing our mind to be engaged.

This weekend I challenge you to read for pleasure.  Pick up a book you have been meaning to finish.  Gather the kids and start reading Harry Potter or Chronicle of Narnia together.  Treat yourself to you favorite magazine from the shop (no matter how trashy).  Reading is a wonderful escape, as well as a way to connect with other via shared interests or experiences.

You can take this challenge even further by creating a monthly book club with some friends.  Visit your local library for some ideas.

Comment below with what you decided to read.

Next VTG Starts May 27

It is that time again!  The next Virtual Training Group (VTG) will start on Monday May 27.  The program is run via email for 9 weeks, ending 29 July (just in time for August holiday!).  We will be limited to 15 participants. All are welcome, no matter what your fitness level, age, or gender.

Here are some testimonials from previous clients:


"Mollie is an amazing, positive motivator, just what you need when you are trying to become more active. She is super supportive, and really wants you to succeed. I was part of her virtual training group, and she gave us great ideas for workouts, and checked in to make sure we were all staying focused on our goals. She has found her calling!"
-Sarah B., virtual training group member, Malden, Massachusetts, USA

"I am a 32 year old working Mom to a 16 month old and wife. I want it all... but feel it is really tough. I struggle with finding the balance and I usually am last on my own list, never taking time for something I would like to do.

During the last VTG I was going through a tough time in my life and quiet depressed, going to bed at 8:30 often times, eating whatever was easy and not really working out. By the end of the VTG I was exercising regularly and feeling SO much better about myself, my relationships and life in general. I really believe that working out saved me in so many ways. I am doing this because I want to keep going and feeling better and better every day.

I love the positive encouragement and support of the women on VTG."
-Giovanna, virtual training group member, New Hampshire USA


The specifics:

The VTG runs for 9 weeks and is conducted over email.

During Week 0, everyone comes up with 3 SMART goals (specific, measurable, attainable, relevant, time-bound). They can be anything from take a walk at lunch time, eat 3 servings of vegetables/day, to journal 4 times/week.  It is up to you what area of your life you want to focus on. (Personally, I am having swim sessions as a goal as my sprint triathlon is 27 July.)

On Mondays, I send out an email with articles, tips, and my report.  The group replies to all with their progress and homework (quote, healthy recipe, gratitude reflection). There is also a Facebook group to stay in touch. 

It is FREE to new members.  VTG veterans are asked to invest £10/$15 (paid in my shop) (less than £1/$2 per week) to help cover costs for motivational materials.

It is about finding accountability for your actions through a virtual supportive group. No need find a local gym buddy. The VTG will be all you need!  

Ready to commit? Email me at mollie@ptmollie.com to be added to the list!

Weekend Challenge #54: Beyoncé's Booty

The unstoppable Mrs. Carter is on tour and just played in London.  Her curves are amazing.  She embraces being a healthy woman and we all should too.  Today's workout targets the backside.  Get it toned and rock it this summer!

Walking uphill is also great for strengthening your glutes. How about finding a hill and completing this workout at the top?

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- Walking lunges forward for 1 minute, then reverse lunges for 1 minute. 2 minutes of squats with alternating knee lift.
1 min-  Deadlifts

30 sec each leg-  Arabesques 

1 min- Wall sit

1 min- Box jumps or run ups
2 min- Squat down and hold for 10 seconds. Squeeze bum on the way up.

1 min- Clams with resistance band around your thighs
1 min- Hip raise

1 min- Mountain climbers       

1 min each leg- Side leg lifts- lay on your side with bottom arm extended. Rest head on arm.  Lift upper leg up to 90 degress and then return to start. 

Complete the following exercises all on one side before switching to the other. 

30 sec- Fire hydrant- Kneel on hands and knees.  Keep knee at 90 degrees and lift leg out to side, like a male dog near a fire hydrant.
30 sec- Heel pulse-  Kneel on hands and knees.  Keep knee at 90 degrees and lift heel up to sky in small pulses.
30 sec- In and out- Bring knee in to chest and then extend straight behind you.
30 sec- Straight leg pulse- Keep leg extended (with toe pointed) creating a straight line with back.  Pulse up and down about 2 inches.

Weekend Challenge: Chew It Over

Catching up on my Institute for Integrative Nutrition lectures today, the topic of chewing come up. In some dietary philosophies, people are expected to chew their food 100 times before swallowing. That isn't entirely practical for people who have stuff to do, but I feel that it is a lost skill.  Most people take one or two bites before swallowing.  Then we 'wash it down' with a drink.

This weekend, slow yourself down at meal time and chew 25 times before swallowing.  It will be a good exercise in taking a step back from rushing around.  You will also have the opportunity to be a better listener to your dining companions.

Chewing your food makes it easier for your body to digest food, so you should be feel better than you usually do after a meal.  Chewing also helps your body access the nutrients in your food more quickly (because the food is broken down).  True, it make take a little longer to eat your meal, but this means your body will be able to tell you it is full before you overindulge.  Again, you will feel better after a meal.

Let me know if you feel a difference after meals when you complete this challenge.  Bon appétit!

Mother's Day Gift Ideas

Mother's Day in America (and New Zealand it turns out) is Sunday 12 May.  Readers enjoyed my Christmas gift list, so I thought I would share a few ideas on what an active Mom might like this weekend as a gift.  (The items on the Christmas list are still a good idea, no matter what the occasion).  Many of these companies were founded by moms too!

1.  New Whole Foods Encyclopedia by Rebecca Wood et al.

                  

This book gives info on how to select different foods, their healing properties, and how to prepare/store foods.  There aren't too many recipes so think of it more as a reference book.  It is something Mom can pick up when she feels inspired and not have to worry about having time to read it cover to cover.  Or if Mom likes cooking, make her a personalized recipe book by printing out recipes you think she will like and adding your own photos.

lululemon Run:Swiftly 

2.  Expensive gym kit Mom might be too practical and penny-wise to spend a ton of cash on a t-shirt to sweat in.  But I can tell you the extra money is worth it.  I suggest anything merino wool (such as Icebreakers) or the lululemon Run:Swifty Tech Tee.  If you aren't sure of Mom's size, sneak a peak in her drawers and see what she already has.  A gift card is flexible too.  Feel free to ask other family members to chip in if you think this is outside your budget.

3.  Beauty treatment Does your mom love getting her nails done but rarely take the time to head to the salon?  Or does she always ask her partner for a neck massage while watching TV?  Wold she enjoy some pampering?  Use your observation skills (or ask her best friend) what method of pampering would make Mom the happiest.  Avoid Groupon though as some salons won't be up to standard on cleanliness and customer service.


4.  Podcasts Hypnotherapy is a great way for Mom to relax, give up sweets, gain confidence, or prepare for a natural childbirth.  I enjoy Unstuck Thinking's podcasts (such as her moving meditation HypnoGoGo) while my friend Becca of From Snickers to Marathon swears by Thinking Slimmer.

5.  Personal training sessions  This is a tricky one  You don't want Mom to feel overweight or out of shape.  But if she tries to fit in gym sessions and eat well but isn't seeing the results she would like, one-on-one training could push her passed her plateau.  It is important she finds a trainer she has a good rapport with.  Find an establishment where there are several trainers she can choose from (with a free consultation) and invest in a training package.

6.  Reasons to Run fine art print  Mom will love this natural wooden artwork with metallic print from Believe I Am.  This gift shows Mom how much you believe she can achieve at home, at the gym, and at work. It can inspire everyone in the family when they need a bit of motivation to get outside.   Believe I Am using sport psychology techniques to motivate and support aspirational women with clothing, jewelry, and other gifts.

7.  Betty Designs Dream Tankini Usually I would say bathing suits are not good gifts for anyone.  However, I love Betty Designs use of butterflies and skulls to create a balance of femininity but also 'don't mess with me attitude.'  This tank is multi-sport so mom will only need to pack this for family trips to cover many activities (yoga, swimming, triathlon, beach time).  The only thing I would suggest is to allow Mom to select her own bikini bottoms.

8.  Bonus gift for everyone to enjoy Think about including a little something as a bonus for mom, such as a small food treat or travel size game.  If Mom is NOT allergic to nuts check out Nutzo organic nut and seed butters (Omega-3 rich, with or withour peanuts and in chocolate!).  As for a game, Bananagrams is fun for all ages- both those who know their letters or those still learning.

                  

9. 'In Health and Happiness' bracelet Gorgeous bracelets custom-made for my clients by Erica Sara Designs. Available in Sterling silver or brass with a black string here in my shop.  Constant reminder to Mom to pursue health and happiness every day.  *Please note I will not be able to mail these out until 15 May.*

10.  Anything from Green People  This company offers organic and natural beauty products for men, women and children.  With my skin allergies, it is now my go-to for shampoo, lotions, and makeup.  Green People has also been very supportive of PT Mollie too, for which I am grateful. I recommend the self-tanning lotion.

11.  Homemade art and coupons  Never underestimate a gift made with love.  Draw Mom a painting of the family, write her a poem why you love her, or make her coupons for date night/free baby-sitting/breakfast in bed/control of the television.  Be creative!

What are you getting your Mom?  If you are a Mom, what would you like? Feel free to comment below.

We here at PT Mollie wish all the mothers, aunts, grandmothers, and positive female role models out there a wonderful Mother's Day.  Big hugs and high 5's all around!

Quickie Workout #53

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- 40 squats, 40 walking lunges, 20 jumping jacks/star jumps
1 min-  'Around the world' lunges

1 min-  Stand in a doorway and press arms continuously against door frame trying to make a T  

1 min- Wall sit

1 min- Burpees (with push/press up at bottom)

1 min- Mountain climbers

1 min- Plank

1 min- Leg lifts

30 sec- Side plank, each side for 30 sec             

1 min- Mountain climbers

1 min- Burpees

1 min- Wall sit