Sunday, July 20, 2014

Quickie Workout #102

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 of shuttle runs 20m apart. Start slow and gradually get faster.  1 min of squats then jump up and turn 180 degrees (to face the other direction).
1 min- Push/Press ups with touching 1 shoulder in between reps.
1 min- Plyometric (jumping lunges).  Jump as high as you can!
1 min- Hammer curl
1 min- Upright row
1 min- Burpeees
1 min- Run in place with high knees
1 min- Star jumps/Jumping jacks
1 min- Stay in a low squat and punch forward alternating left and right
1 min- Crunches
1 min- Plank
30 sec each direction-  Small arm circles.  Hold a light weight or bottle of water if it is too easy.
1 min- Inchworm
1 min- Supermans

Friday, July 18, 2014

Weekend Challenge

This weekend I challenge you to spend 1 hour before bed unplugged.  The light from your TV, iPad, and cell phone all trigger your brain to stay awake. By unplugging (simply by preparing lunch, reading a book, talking to your family, or meditating) will help your body prepare for a good night's sleep.

Sweet dreams......

Monday, July 14, 2014

And the winner is....

Thanks to everyone who took part in the #100WO giveaway.  It was fantastic to see folks being active.

The winner of the grand prize (as selected by Random.org) is @Lisaboo74.  The runner up is @LookOutLucy.  Please email me your address (mollie at ptmollie dot com) so we can send the goodies your way.

Happy Monday!

Sunday, July 13, 2014

Quickie Workout #101

Today is the last day to enter my Mega Giveaway. Tweet your post-workout selfie as your entry.

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- Inchworm to push/press up position and hold for 10 seconds. Inchworm back to standing. Repeat 5x.  1 min Mountain climbers
1 min- Hammer curls holding water bottle or light weights
1 min- Tricep kickbacks- kick back, hold for 2, then come down
1 min- Low squat with a pulse
1 min- Downward dog into a push/press up. Repeat.
1 min- Hop-hop with feet together then a deep squat
1 min each leg- Arabesques
1 min- Lateral raise
1 min- Star jumps
1 min- Around the world lunges
30 sec- Running in place with high knees
1 min- Frontal raise

Friday, July 11, 2014

Weekend Challenge: Eat Well

As I mentioned in yesterday's post, I just finished reading It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways.  It was eye-opening as to how much crap is put into processed food (any food that comes in a package).  Just look at the list of ingredients next time you pull something from the pantry or refrigerator and you can see for yourself.

This weekend I challenge you to make a meal from scratch.  Make it a fun game as your family chooses a recipe together, heads to the store to select what you need, and then everyone chips in with the preparation.  If you send me a photo of your creation, I will add it to this post.

If you need ideas, what not try vegetarian chili, veggie lasagna, or oven-roasted roots frittata.  Veggies ho!

Thursday, July 10, 2014

Jumping on the #Whole30 bandwagon

A few of my friends (Naturally, Leah and Keep It SimpElle) have been trying out the Whole 30 meal plan.  Leah has done it four times now and Elle is on her first round.  I became intrigued and read It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways.  As a biology nerd, I really enjoyed the science that the authors presented supporting their findings, as well as the testimonials.

As an Institute for Integrative Nutrition graduate, I know that no one 'diet' will work for everyone.  I also know that lately I have been having 2 fizzy drinks each day to power through my day (unfortunately I don't like bitter things, such as coffee, tea or beer).  And I want to stop.  Really I do.  But I never seem able to find enough time in the day to get everything done and sleep 9 hours.  So I figure if I stand on my soap box, err..blog, and announce to the world I am going to do this, I will.

The rules are quite simple: eat meat, fruit, veg.
No: grains, processed foods, dairy, alcohol.

I am not crazy.  Read on!

The benefits of the Whole30, based on what I have read, include:

  • clearing your system of processed foods
  • allowing body to work out energy cycle without introduced sugars from crap 
  • reducing the foods that can cause inflammation (bye bye Achilles tendinitis?)
  • increased energy
  • improved
  • better sleep
Of course I am petrified.  After downloading the shopping list, I see I have a long way to go.  The biggest challenge will be completing the Whole30 (or 40 or 50 if my body still doesn't feel right) is not eating meat.  I started as a vegetarian in middle school because I was a picky eater and it has stuck.  Now I find the texture of meat strange and I gross myself out thinking of it as muscle (I am such a nerd!).  But I think to make the most of this change, I will need to incorporate some (organic, nicely raised) meat into mix. (Sorry, I can't eat fish because I work with them.  Again me = nerd)

There is safety in numbers, so the next Virtual Training Group (VTG) will launch 11 August.  I will be starting the Whole30 and would love to have people up for the challenge to join me.  The VTG is an 8 week program (plus an intro week) conducted over email.  We offer accountability to new friends all over the world as they set out to achieve 3 SMART goals a week.  The group will be limited to 12 people and only costs £10 ($15).  Register today and start researching the Whole30 to see if it would be a good match for you.  You need to commit for the 30 days and not have any slip ups. One cheat could put off the body reset and prolong your 30 days.  And it only is 30 days.  You can do this.  And I will have your back.  

I can't guarantee you will see and feel instant results, but if anything you will be strengthening your discipline and mental training.  Those are important things too in life, not just what size you wear.

Let's slay the sugar dragon together in August.

Sunday, July 6, 2014

Quickie Workout #100 & Mega-Giveway

Thank you for having a look at my 100th quickie workout.   I am very excited to have so many accessible (and free) routines that you can do just about anywhere with minimal equipment.  No more excuses for not squeezing in a workout!  If you have more than 15 minutes for exercising, you can repeat one quickie or mix and match.

To celebrate quickie workout #100, I have teamed up with some amazing companies for a huge giveaway.

The grand prize includes:



Because of the generosity of my sponsors, there is also a runner up prize:
  • Nuun variety pack (4 tubes) and water bottle
  • Brodie Skin Care Recovery Phase Swim Rehydration Cream
To enter, all you need to do is Tweet (or post on my Facebook page) 'I just entered 's  giveaway w/    . Here is my post WO selfie' and attach a photo.  You also need to like my Facebook page please.  

These two steps need to happen by Sunday 13 July, 5pm GMT.  One entry per new post-WO selfie.  Winner will be chosen by Random.org and announced on my blog on Monday 14 July at 9am GMT.  Huge thanks to all the companies listed for donating the prizes! Please check out their websites.

And now for today's 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 jumping jacks/star jumps, 10 squats, 10 steam engines (fingertips on forehead, bring opposite elbow to opposite raised knee).  Repeat 5 times through.
1 min- Tricep dips on study chair or step
1 min- Hip raises
1 min- Push/Press ups
1 min- Walking lunges
1 min- Plank with feet stepping out then in
1 min each leg- 1-legged squats
1 min- Burpees
1 min- Overhead press with cans of soup or bottles of water or light weights
1 min- Wall sit
1 min- Mountain climbers
1 min each direction- Crab walk- keep a low squat and bring left foot to the right to shuffle along. Don't release until the minute is up.