Sunday, August 31, 2014

Quickie Workout #107

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 toe touches on a soccer/football/low step; 25 jumping jacks (star jumps)
1 min-  Stand in doorway and press arms out to side of door frame as if you were trying to make a letter T. Keep pushing the entire minute.
1 min-  Wall sit
1 min-  Stand in doorway and press arms out to side of door frame as if you were trying to make a letter T. Keep pushing the entire minute.


1 min-  Wall sit
1 min- Calf raises on the floor or a low step
1 min- Mountain climbers
1 min- Plank
1 min- Reverse curl
1 min- On all four's, lift right knee up and out to side, keeping knee at 90 degree angle.  Repeat for minute duration.
1 min- Same as above but with left knee. Feel it in your glutes!
1 min- Sumo squats
1 min- Press ups against wall or counter. Aim for a full range of motion.
1 min- Step ups on low step or, if you have a suitable location, box jumps
1 min- Squats

Friday, August 29, 2014

Virtual Run Fundraiser Survey

Please take a moment to fill out this survey if you would like to take part in a virtual run from which all proceeds will go to RODS Racing.  It works by paying a registration fee, running, and then receiving your medal in the mail.  Easy!


Create your free online surveys with SurveyMonkey , the world's leading questionnaire tool.

Weekend Challenge- Take 10 minutes and breathe

For most people, autumn is a time when things start to get busy again.  School is starting, summer vacations are done, and there is one more push at work until Christmas.  This weekend take a few deep breathes and meditate for 10 minutes a day.


You might say to yourself- "I don't know how" or "what is meditating anyways."  

Dictionary.com defines it as:

verb (used without object)meditated, meditating.
1.
to engage in thought or contemplation; reflect.

For the 10 minutes on Friday, Saturday, and Sunday find yourself a quiet place. You can be sitting or laying down.  Turn your phone OFF (yes really).  Close your eyes and think about breathing.  Every time your mind wonders to something you forgot to do or what is for dinner, bring it back to your breathing.  Enjoy the sound of silence around you.  Feel each part of your body, focus slowly from one part to the next from head to toe, and feel the blood following through.  Just be still for 10 minutes.  

*Note: you do not really have to say ommmmm

When your 10 minutes is up, take note of how you feel as you slowly open your eyes.  Are you relaxed? More tired? Energized? Calm? Let me know how you get on and if it is any easier by Day 3.  

If you can, try fitting in the 10 minutes every day for week.  It may just change your outlook each day.


Monday, August 25, 2014

Holy cow! Halfway there #Whole30

Holy crap. I did it!
I made it to Day 15 of my #whole30 challenge.  Today was a bit weird though as I kept craving nut butter-covered banana. I first enjoyed this amazing treat yesterday.  A bunch of us rode 50+ miles from London to Brighton.  The weather was perfect for the ride.  Sunny with a slight cool breeze.  It was a casual pace, taking about 5.5 hours from start to finish.  Fueling for the ride made me nervous as I wanted to stick to my Whole30 rules. (Honestly, I get nervous anytime I have to go out into the real world and eat).  Before we left home, I filled my water bottles with tap water and juice from 1/2 lime to give it some flavor.  My pannier bag contained Urban Fruit (mango and pineapple); dried figs; mix of cashews, almonds, and dried apricots; hard boiled eggs; 2 bananas; almond butter.

Freezer and fridge are full. Should
hold me over til Thursday.
First banana I ate at a traffic light as my first snack of the ride.  The second I enjoyed at a cheeky pub stop.  Everyone else was enjoying crisps and Coke, while I had a pint of tap water and figs.  I then had the ingenious idea (late to the party, I know) to dip my banana in the nut butter.  My world has changed (but not sure if it is for the good).

M&S to the rescue!
I ate the Urban Fruit along the way, as well as the nut mix.  While everyone enjoyed their fish and chips, I had a hard boiled egg (one went all soft so I didn't dare eat it).  M&S came to the rescue for the train ride home with a house salad and olives.  I don't think I could have made it home to my lamb curry without eating my hand off (that is Whole 30, right?).

Today was a rainy day, and I took advantage by staying home and  cooking up a storm.  (Best chicken ever, red sauce inspired by this with ground beef, and curried coconut turkey inspired by nom nom paleo).

And all day long, all I craved were these nut buttery bananas.  And I ate them. Three of them.

:(

Sugar dragon in disguise?
I don't know if yesterday's natural sugar-fueled ride has reawakened my sugar dragon.  Or I was deficient in nutrients from the ride.  Or bored.  Whatever the reason, I am disappointed that I succumbed to these cravings (seriously, I have no will power).  Tomorrow I will be back at work, with a routine, and no access to the nut butter or bananas.  I will go veg heavy tomorrow too to make up for the naughtiness of the last 2 days.

I will say I am proud of myself for planning my fuel for a long endurance session without caving in to fish and chips by the sea or bonking.  My husband thinks I need to create a #whole30 plan for athletes.  Surely there must already be one out there.  Do you know of one?

Sunday, August 24, 2014

Quickie Workout #106- plyometrics

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 skipping rope, 10 squats. Repeat 3x.
1 min-  Toe touches on the top of a football (soccer ball), volleyball, etc, or a low step. Tap with alternating toes jumping from foot to foot.
1 min- Hop on both feet as far as you can 5x and mark the spot. Walk back to your start line and try to beat it. Repeat.
1 min- Push/Press ups
1 min- Box jumps on a low step or a curb or actual box. Be careful!
1 min- Skip rope
1 min- V-ups (ab exercise) or if too challenging, leg lifts
1 min- Plank
1 min- Jumping/Plyometric lunges (switch feet position but don't travel forward)
1 min- High knee jumps- stand in place and bring knees up to at least waist height with each jump.
1 min- Tricep dips
1 min- Skip rope
1 min- Leaping/bounding- aim to land on the midfoot with the knee over the ankle
1 min- Jump over your water bottle front and back or side to side.  Easier to have water bottle on its side harder with water bottle standing up.  Be careful you don't land on the bottle bottle and hurt yourself.
1 min- Back extensions

Friday, August 22, 2014

Weekend Challenge: Have fun!

Unfortunately, a lot of people see exercise as a chore.  Something that must be done because they need to look good or try to be healthy.  Part of my holistic approach is helping people discover what they love to do.  If you love it, you will want to do it again.

This weekend, I challenge you to sign up for something fun, such as a cooking class or dance lessons (depending on your interests).

If you are in London, there are a few events coming up that you might want to take part it:

Run or Dye is only a few weeks away, taking place on Saturday 27th September.  Join Team Zero Calorie Advent Calendar and Keep It SimpElle for a run full of color and smiles.  I'll be running too so come join me :)

Summer of Sweat is a new initiative in London for ladies to try different sports, such as stand up paddleboard (SUP) yoga and trampolining.  Slots are filling up so register today for something a little different.


No matter where you live, you can join us in Florida in January 2015.  The charity I work with, RODS Racing, has a few spots left to run at Disney World.  You can either run a marathon or a half marathon on Saturday followed by a full marathon on Sunday (Goofy Challenge).  There are only a few spots left, so please get in touch today if you'd like to sign up.  You receive accommodation and branded racing kit while helping out orphans with Down Syndrome.  (Seriously, what could be more fun than running at Disney?)


Wednesday, August 20, 2014

Recipe: Crack Veg. Seriously addictive.

If you follow me on Twitter, you have probably seen my photos of Whole30 meals (you can also check out my nerdy spreadsheet).  People keep asking me what are 'crack vegetables'.  Fair enough :)  I thought I would share the basic recipe my friend Laura gave me.  I love it because I have a sweet tooth.  Feel free to create your own combination of vegetables based on what is in the fridge.

1.  Preheat oven to 180 degrees C.
2. Peel and cut up 1 butternut squash into 1.5 cm cubes.  Set aside.
3. In a small bowl, combine the following:

1 tsp paprika
1/2 tsp cinnamon
1/2 tsp salt
4 tbsp olive oil

4. Take 2 tsps of each coriander and cumin seeds and dry fry them (without burning).  Then grind.
5.  Mix everything together and roast for 20 minutes.

I used ground coriander and cumin after I burned them the first time.  My preferred combination is:

butternut squash, sweet potatoes, courgette, onions, bell pepper

What's your's?