Quickie Workout #31

Sunday, September 30, 2012


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- Skip rope for 1 min, jumping jacks/star jumps for 1 min, squats for 1 min
1 min-  Punching bag (pretend to be rapidly hitting a punching bag just above your head using both hands. Keep those feet moving by hopping back and forth)
1 min-  In a low squat, keep the abs tight and alternate hooks with both hands.  You should feel this in your side abdominals.
1 min-  Wall sit
1 min-  Press ups against the wall or on the ground
1 min-  Standing on left leg, raise right thigh until it is parallel to the ground.  Keeping the knee still, extend leg so it is straight and then bend knee back to 90 degrees.   Repeat for 1 min.
1 min-  Repeat above with other leg.
1 min-  Press ups against the wall or on the ground
1 min- Punching bag, as above

Weekend Challenge

Friday, September 28, 2012

The challenge for this week is quite simple.  Call a family member with whom you haven't spoken to in a while.  It is time to slow a bit and remember who is important to you in your life.

Gluten-free Goat's Cheese and Watercress Quiche

Wednesday, September 26, 2012



This vegetarian and gluten-free quiche makes it easy to have a hearty breakfast that will keep you satisfied all morning.  It is from the BBC Good Food site, where you can find many yummy recipes to try.  Combining clean protein, good fats, and healthy veg will make you feel like a champ!  If you are not keen on watercress, try substituting spinach.

Ingredients
For the pastry:
225g gluten-free flour , plus extra for rolling
100g butter
1 large egg , beaten, plus extra beaten egg for brushing

For the filling:
1 medium onion , finely chopped
1 tbsp oil
100g watercress , roughly chopped
2 large eggs
150ml milk
150ml log soft rindless goat's cheese , in rough chunks
freshly grated nutmeg , optional

Directions
1.  Put the flour and a pinch of salt in a large bowl.

2.  Rub in the butter until the mixture looks like breadcrumbs.

3.  Stir in the egg and about 1-2 tbsp water to form a soft dough.

4.  Knead well then wrap and chill for at least 30 minutes.

5.  Preheat the oven to 200C/gas 6/fan 180C.

6.  Knead the pastry again and roll it out to line a 20cm loose-bottomed flan tin (the pastry won't shrink, so no need to chill).

7.  Patch holes with spare pastry and brush the base and sides with egg.

8.  For the filling, fry the onion in the oil until just soft, add the watercress and cook until just wilted.

9.  Beat the eggs and milk and stir in the watercress mixture and goat's cheese.

10.  Season and if you like, add a pinch of nutmeg.

11.  Put the flan tin on a bakingsheet and bake the pastry blind for 5 minutes.

12.  Add the filling and bake for 15 minutes.

13.  Reduce heat to 180C/gas 4/ fan 160C and cook for 25-30 minutes or until lightly set.


Nutrition per serving (recipe serves 4)
584 kcalories
Protein 16g
Carbohydrate 55g
Fat 36 g
Saturated fat 15g
Fibre 2g
Salt 1.17 g

Guest Post: Active Release Therapy (ART)

Monday, September 24, 2012


Most non-traumatically caused sports injuries/ exercise injuries are caused by one thing… overuse.  Overuse is actually a big problem because it creates a cycle of injury, inflammation, and pain.  This becomes self-generating and tends toward a condition of decreased blood flow and tissue degeneration over time.  As an example, let’s look at Achilles Tendinitis (AT).  AT is a common overuse injury which involves the calf muscles and of course the Achilles tendon and is almost exclusively caused by overuse of running and/or jumping activities.  Generally an overuse injury will be made better with rest and worse with activity or at least the activity that causes the overuse.  Non-steroidal anti-inflammatories and ice generally help temporarily.  The condition can become very frustrating because a week or two off from the offending activity will often cause a complete resolution of the pain, at least until the activity is reintroduced in which case the pain generally returns rather quickly. 

The question is, is there a good treatment for overuse injuries such as AT?  For a select group of Chiropractors, Physical Therapists and Massage Therapists, there is, and it is called Active Release Therapy or ART.  ART practitioners can almost always be found treating athletes at Ironman triathlon races, which makes sense when you consider that an Ironman is an overuse injury just begging to happen.   Many an Ironman competitor owes their finish in no small part to the work that they receive from these magic-hand practitioners.

So what is this ART of which I speak?  First, let’s look a little deeper into an overuse injury.  According to the ART manual, overuse injury causes a condition called The Cumulative Injury Cycle which goes something like this.   Friction and tension can lead to a soft tissue tear, which leads to inflammation, which leads to soft tissue adhesions and tissue fibrosis, which causes the tissue to become weak and tense, which causes more friction and tension.  At this point the injury can either cycle back through this inflammatory cycle or create another cycle called the chronic degenerative cycle.  In the Chronic degenerative cycle; friction and tension lead to decreased circulation and edema, which leads to more soft tissue adhesions and fibrosis formation, which leads to even weaker and tense soft tissue, which leads to more friction and tension.  This goes on and on until taken care of. 

ART is a hands-on treatment.  The goal of ART is to decrease the adhesions/fibrosis in the soft tissues and increase the circulation and lymphatic drainage from the soft tissues.  The treatment is actually pretty simple.  The practitioner applies a longitudinal tension to the soft tissues while the patient actively moves the tissue from a shortened to a lengthened state.  The adhesions are decreased by holding one tissue while sliding any adjacent tissue past.  This treatment also has an effect on the local tissue circulation, which improves nutrition and oxygenation to the tissue and increasing the removal of metabolic waste products. 

As a side note, I might add that although ART is effective for treating the adhesions and decreased tissue circulation aspects of the cumulative injury cycle, it does not affect the weak soft tissue aspect.  If an athlete/exerciser is to return to full activity, it is vital that they recondition the tissue through a well-controlled strength and neuromuscular re-education program so that the condition does not return in the future.  A complete program to address an overuse injury would include multiple ART sessions followed by a strength program.

So to recap, overuse injuries like AT are very common to people who exercise a lot or perform repetitive activities and treatment for these conditions have not always been effective.  If you are looking to treat such an injury and can find an Active Release Practitioner who will also help you rehab the tissue with a well-controlled strength program, you should be back to your sport/ activity relatively quickly.


Tim St. Onge, D.C. is the owner of St. Onge Chiropractic and Sports Therapy.  He completed his undergraduate studies at Texas Tech University in Lubbock, TX with a Bachelors in Exercise Science.  He received his doctorate in Chiropractic studies from Parker College of Chiropractic.  During his chiropractic studies, Dr. St. Onge received numerous awards for Chiropractic technique, basic sciences, radiology and was named as an outstanding intern.  Dr. St. Onge is certified in Active Release Techniques and has completed numerous hours of post-graduate training in nutrition.    

Dr. St. Onge enjoys working with a wide array of patients and has treated patients as young as 4 years old and as old as 76.  He enjoys helping marathon runners get back to their running as much as he enjoys helping a mom be able to get down on the floor to play with her son.  

Quickie Workout #30

Sunday, September 23, 2012

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- Walk up and down a flight of stairs for 2 minutes

This is the 30th Quickie Workout (can you believe it)? Perform all the action below for 30 repetitions in celebration.

Jumping jacks/Star jumps
Hop-hop, land in a squat, 4 crosses (punches) while holding in the squat
Stationary lunge with right leg forward
Stationary lunge with left leg forward
Push/Press ups (on your knee, toes, or against a wall depending on your fitness level)
30 sec side plank
30 sec side plank on the other side
Boat pose - hold for 30 sec
Downward dog coming forward into a press up position. As you move forward, cross knee to opposite elbow
Bicycle crunch for 30 sec
Wall sit for 30 sec
Speed skater jumps

Repeat this set 2 more times.  Awesome work!


Weekend Challenge: Ultimate Workout Song

Friday, September 21, 2012


What tunes do you listen to on your run, before a big game, or when in the gym?  Please comment below listing the song title and artist of your "go-to" song to get your game face on.  Check back later to create the ultimate playlist for your workout session based on what other readers suggest.

Not sure where to start? HealthMeUp.com has a terrific list of 5 here.

A little motivation for the ladies

Thursday, September 20, 2012

Courtesy of Ryan Gosling.....






















Gentlemen, if you have a celebrity crush who happens to support you dedication, please let me know.

Flourless Clementine Cake from Nigella Lawson

Wednesday, September 19, 2012


This clementine cake from the lovely Nigella Lawson sounds so yummy and it is flour-free!  My mouth is watering as I type.  Don't let autumn take over yet.  Try this versatile dessert out soon.  Enjoy!

Ingrediants
375 grams clementines
6 medium eggs
225 grams white sugar
250 grams ground almonds
1 teaspoon(s) baking powder

Or if you live in America:
13 oz (ounce) clementines
6 medium eggs
8 oz (ounce) white sugar
9 oz (ounce) ground almonds
1 teaspoon(s) baking powder


Directions
1.  Put the clementines in a pan with some cold water, bring to the boil and cook for 2 hours.

2.  Drain and, when cool, cut each clementine in half and remove the pips.

3.  Dump the clementines - skins, pith, fruit and all - and give a quick blitz in a food processor (or by hand, of course).
4.  Preheat the oven to gas mark 5/190ÂșC.

5.  Butter and line a 21cm Springform tin.

6.  You can then add all the other ingredients to the food processor and mix. Or, you can beat the eggs by hand adding the sugar, almonds and baking powder, mixing well, then finally adding the pulped oranges.

7.  Pour the cake mixture into the prepared tin and bake for an hour, when a skewer will come out clean; you'll probably have to cover with foil or greaseproof after about 40 minutes to stop the top burning.

8.  Remove from the oven and leave to cool, on a rack, but in the tin.

9.  When the cake's cold, you can take it out of the tin.

Alternative from Nigella:  I've also made this with an equal weight of oranges, and with lemons, in which case I increase the sugar to 250g and slightly anglicise it, too, by adding a glaze made of icing sugar mixed to a paste with lemon juice and a little water.

Guest Post: Corporate Wellness

Monday, September 17, 2012


Corporate wellness is not a new term but it certainly has become more popular in the last decade. Companies first started making entry ways into the corporate wellness arena in the 70’s in an effort to control costs and to increase productivity. In the past, larger corporations have lead the wellness movement but nowadays most businesses, large or small, are getting into the wellness game. The rising cost of healthcare and the obesity epidemic are propelling companies towards wellness.

Most would agree that when workers feel well, they are more productive and are better at their jobs. The primary goal of any wellness program is to help improve the health and wellbeing of its participants. The demands of the work world can take a toll on employees’ physical and mental wellbeing. In the U.S., 85.8 percent of males and 66.5 percent of females work more than 40 hours per week, according to data.un.org. Corporate wellness programming is an effort to meet people where they are, on the job, to improve their mental and physical health.

Companies who have not already started a wellness program are being driven to do so due to the astronomical increases in the cost of health care. A 2011 Gallup poll estimated that unhealthy workers cost businesses $153 billion a year in lost productivity. Some of the specific direct costs that employers face include: depression, which, cost employers more than $35 billion a year in reduced performance, on the job pain cost employers nearly $47 billion a year in lost productivity, employees with chronic conditions cost four times more than healthy employees, and preseentism (employees who come to work sick and are, therefore, less productive) is estimated to cost employers some $180 billion per year, according to the Mayo Clinic.

A well designed wellness program will help employers get a handle on health care costs by addressing the specific health needs of its employee base. Most programs start with education. Simply getting helpful information out to workers regarding topics like nutrition, high blood pressure, diabetes, depression, insomnia and such can be effective. More seasoned programs may offer perks like gym memberships, health fairs, free health screenings, on-site fitness classes, walking/running clubs and more. Many employers are incentivizing to encourage employee participation. Some will offer cash incentives and prizes while others may offer discounts on healthcare premiums to employees who participate to the fullest. More progressive work environments often encourage activities like walking meetings, board room yoga and napping rooms.

Participating in a company sponsored wellness program is a win-win situation. All employees benefit physically and emotionally from working in an environment that promotes a culture of wellbeing. Moreover, the employee receives free tools and resources to improve their health and the health of their families. Both the employer and the employee will see a cost savings. For example, an obese employee who opts into the company’s wellness program can lose weight, reduce or eliminate the need for costly prescriptions to treat illnesses associated with obesity (i.e. diabetes, high blood pressure, etc.), receive a reduced insurance premium and perhaps a cash incentive from the employer. Finally, employers reap the benefits of lower healthcare costs and a happier, more productive workforce.

Kaye Kennedy works for MBS Wellness, which specializes in creating and implementing employee wellness programs by providing cutting-edge, hands on consulting to assist companies in achieving the maximum results from a wellness program.  MBS Wellness has consulted and/or implemented successful programs for companies like The Boston Store, Johnson Controls, Jamba Juice, the Oakland Athletics Baseball Company and others. To learn more about starting a Wellness program for your employees or enhancing an existing one, visit www.MBSWellness-SF.com or call +1.888.957.9940.

Quickie Workout #29

Sunday, September 16, 2012

Light weights would be handy for this workout.  Be creative with items you have around the house.  You can use a kitchen timer to keep track of your intervals.  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- Jumping jacks/Star jumps for 1 minute.  Stationary squats for 1 minute.  Walking lunges 1 minute.
1 min-  Wall sit
1 min-  Triceps extensions (behind your head)
1 min-  Wall sit
1 min-   Standing pectoral fly
1 min-  Wall sit
1 min-  Hammer curls
1 min-  Wall sit
1 min-  Dead lift
1 min-  Wall sit

Hope you are feeling it in your legs :)

Weekend Challenge: Check and give me 10!

Friday, September 14, 2012

With technology making instant information readily available at our fingertips, sometimes we forget to unplug and enjoy life.  We miss out on real life interactions and look for something else online.

In an effort to wean you off of the computer, phone, tablet, and TV, I am challenging you to give me 10 push/press ups every time you check your email this weekend.

As an additional challenge for those who want a bigger push, do another 10 every time you log in to social media outlets (Twitter, Facebook, Linked In, Pinterest, etc).

These push/press ups can be on your knees or toes, in a decline (which will make it harder because your feet are elevated above your head), or against a counter, desk or wall.  You will benefit by working your arms and getting the heart pumping.

Oven-roasted roots frittata

Wednesday, September 12, 2012

Have you felt the temperature drop over the last week? Autumn is here and so I offer up a warm yummy fish from Hugh Fearnley-Whittingstall's River Cottage Veg Everyday that yields 4-6 servings.  We recently had friends visit and I didn't realize how yummy root veg was.  nom nom nom

        

Ingredients
About 600g of winter vegetables, such as shallots or onions, carrots, squash or pumpkin, parsnip, celeriac, beetroot potatoes
1 large garlic clove, finely chopped
3 tablespoons rapeseed or olive oil
7 large or 8 medium eggs
A handful of mixed herbs, such as curly parsley, chives and thyme, finely chopped
About 20g Parmesan, hard's goat cheese or other well-flavored hard cheese, grated
Salt and pepper

Directions
1.  Preheat oven to 190 degrees C.

2.  Prepare your chosen veg: peel shallots or onions and quarter or thickly slice; peel carrots and cut into 5mm slices; peel squash or pumpkin, deseed and cut into 2-3cm cubes; peel parsnip, celeriac and beetroot and cut into 102cm cubes; cut potatoes into 1-2cm cubes.

3.  Put all the veg into an ovenproof dish, about 23cm squared.

4.  Add the garlic, oil, and plenty of salt and pepper and toss well.

5.  Roast for about 40 minutes, stirring halfway through, until the veg are all tender and starting to caramelize in places.

6.  Beat the eggs together with the chopped herbs and some more salt and pepper.

7.  Take the dish from the oven, pour the egg evenly over the veg and scatter grated cheese on top.

8.  Return to over for 10-15 minutes until egg is all set and the top is starting to color.  If your oven has a grill (or broiler), you can use it to accelerate the browning on the top.

9.  Leave to cool slightly, then slide the frittata onto a plate or board.

10.  Serve warm or cold. 

Guest Post: Snacking the right way

Monday, September 10, 2012

So many times we’re told that snacking is something we shouldn’t be doing to manage our weight. However, like almost everything in life, if it’s done correctly, it’s actually a good thing. If you are choosing the right kind of snack and monitoring the amount of calories in that snack, snacking can help carry you from one meal to another. This can help you to control your appetite and prevent overeating at meals.

When most people think “snacks” they are thinking about foods such as chips, cookies, and candy bars. You can’t help but think this way. Grocery stores actually have an entire aisle dedicated to snack foods. Unfortunately, the available options in these aisles are usually “snack foods” that are high in salt, sugar, and refined carbohydrates. They are also usually lacking in any other healthy nutrients.

These snacks don’t usually fill you up and you end up eating more shortly thereafter to feel some satisfaction. Have no fear, there are good snack ideas out there. Try and look for foods that are naturally lower in calories but higher in fiber and water like fresh fruits and vegetables. The fiber and water content of these foods help you to feel full and satisfy your hunger in between meals. Alongside fruit and veggie selections, include partner foods that have some protein and fat in them such as hummus, low-fat cottage cheese, low-fat yogurt, peanut butter, and nuts.

A great idea is to plan out your snacks ahead of time. This allows you to control what you’re going to choose when the hunger hits you. People who are prepared don’t have to scour the vending machine to try and figure out which snacks won’t break their calorie budget. A great alternative is to pack snack size bags with nuts, home-made trail mix, or cut-up veggies. I find that keeping healthy snack choices close, even in your desk drawers or in the company fridge, also makes it easier to not reach into my co-workers candy bowl all the time.

Although I do love a good snack or two, I find that the most important thing to remember is that no matter how healthy the snack, portion size is the biggest issue to be aware of. Whether something is considered “healthy” or not, eating too much of anything can lead to weight gain.

A great way to have healthy snacks and still stay on your calorie budget is to know the calorie values of your snacks. Calorie counting books, online calorie counters, and smartphone apps are all fast, easy resources to look up these values. I try to remember that snacks should really never go above 250 calories. If you are on a calorie-restricted diet, then it’s important to fit your snacks into your calorie needs for the day. Snacks are a bridge, allowing you to feel satisfied between meals. Watching your portion sizes and choosing the most satisfying snacks will not only fulfill your cravings and hunger, but will also allow you to be successful in your weight loss or maintenance.


Guest Blogger Darcie Sosa is a Dietetic Technician at Everyday Health and oversees the calorie counter tool.

Quickie Workout #28

Sunday, September 9, 2012


Some of the exercises today require a resistance band, Pilates ring, or dumbbells.  Be creative and use items from around the house (such as a bungee cord, pillow, or cans of soup). You can use a kitchen timer to keep track of your intervals.  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- Skip rope for 3 minutes or until you break out into a light sweat.

1 min- Step forward to lunge and lift arms in front of you from your sides to above your head as knee drops. Step back to your starting position.  Repeat with other leg. 
                    
1 min- Forward looking twist- Keep hips and gaze straight forward.  Hold a ball or pillow with arms straight in front of you. Twist torso left to right (keeping arms as straight as you can) but keep looking forward and hips facing forward.  Envision your ribs sliding back and forth and feel your abdominals working.               
                         
1 min- Chest squeeze- Hold a Pilates ring, pillow, or ball in front of your chest.  Push your hands against the ball to work your pectoral muscles.

1 min- Bicep curl- Using a resistance band under your foot, dumbbells or soup cans, keep elbows by your side and bend elbow bringing hands up.  Fully extend arms and repeat.
                            
1 min- Lateral raise-  With band under your foot or weights in your hands, raise arms out to the side to create a letter 'T.'  Bring arms down back to sides and repeat.    
                           
1 min- Push/Press up on railing, counter, wall, or regular on the ground.

1 min- Calf raises- Stand with balls of feet on the edge of a low step.  Lift yourself up to be on your toes and then lower down so heels hang off of step.  This can be done on the ground too by standing up on your toes and coming back to the ground.

                    

Weekend Challenge: Climb a hill

Friday, September 7, 2012

 
Autumn is in the air here in London.  Mornings are sunny and brisk yet the afternoons are quite warm.  Soon leaves will be falling and the days will cool off.  This time of year makes me think back to American football games in Michigan and late season trips on the whale watch boats out of Boston.

With the winter quickly approaching, I challenge you to get outside this weekend and climb a hill.  This can be a leisurely stroll with your family to a local park with a great view, or take it up a notch and find a steeper mountain (like Arthur's Seat) and race a friend up the side.

Exercise can be inexpensive and it can be fun.  It can connect you to nature and lead you on a wonderful adventure.  Tell me about your climb by commenting below.

It's time to get moving.

Tabouli- Easy serving for 1

Wednesday, September 5, 2012

This is a recipe from "Raw Foods Made Easy for 1 or 2 People" by Jennifer Cornbleet.  It is a little lighter than the traditional wheat version, but still delicious.  It is easy to prep as you just need to do some chopping.  It made a wonderful side dish or appetizer.

          

Ingredients
3/4 cup minced fresh parsley
1 tablespoon minced fresh mint
1/2 Roma tomato, seeded and diced
1 tablespoon chopped green onion
1.5 teaspoons fresh lemon juice
1.5 teaspoons extra-virgin olive oil
1/8 teaspoon salt

Directions
1.  Place all ingredients in a bowl and toss well.

2.  Store in a sealed container in the refrigerator for up to 3 days.

Guest Post: Dog Assisted Therapy

Monday, September 3, 2012

Working with a therapist and therapy dog may help clients in many ways:
  • Encourages clients to engage who may be very mistrustful of people
  • Provides unconditional acceptance no matter what your problems might be.
  • Helps clients see things from another point of view, promoting empathy
  • Builds confidence as a well trained dog is easy to control with simple commands leaving the client in charge
  • Helps clients relax, decreasing blood pressure and reducing heart rates
  • Provides great fun and may be the reason hesitant clients want to come for therapy
  • Helps to increase self esteem and motivation through a trusting relationship
  • Can provide exposure for clients who have dog phobias

Meet Max.

Max is no ordinary dog as he is able to assist me with counselling sessions where the client may benefit from some canine companionship.

Max is a German Shepherd dog, who loves playing games, chasing balls, catching frisbees and doing anything that may earn him a biscuit or two!

He will sit, down, stay, catch, find and go to bed on command, he also calmly accepts lots of cuddles and hugs.

Max is trained to Kennel Club Silver standards and has been temperament tested to work with people and is fully insured.

We work with adults, teenagers and young children and families anyone from five years upwards.

Max  is also useful for clients with special needs as he doesn’t get upset if someone grabs his tail or folds his ears down to make him look like a spaniel, he is very tolerant and gentle.

Sam, aged nine years, was frightened of dogs but Max was able to patiently build a relationship of trust by encouraging Sam to throw frisbees for him. Over time Sam became more comfortable with Max and now will stroke, command and play with him. Whilst Sam is still cautious of other dogs, he has learnt that his fear can be overcome.  Sam and his family now have a dog of their own.

Georgina, was just five when she met Max and was initially a bit nervous but it didn’t take long
for Max to persuade Georgina he would make a good best friend and that she should feed him all
the biscuits in the box!

Case studies are published here with kind permission of Sam, Georgina and their parents
  
Mel Riley is a MBACP Accredited Counsellor, offering man types of counselling services, not just dog assisted therapy.  You can follow her on Twitter at @MJCounselling, keep up with "Mel Riley Counselling" on Face book or visit her website www.meljriley.co.uk.

Quickie Workout #27

Sunday, September 2, 2012


You can use a kitchen timer to keep track of your intervals.  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- Jog or run for 5 minutes or until you break out into a light sweat.
1 min- Wall sit
1 min- Push/Press ups against wall, on your knees, or regular
1 min- Supermans (on your tummy, lift all 4 limbs a little bit off the ground to work your lower back)
1 min- Toe touch crunches
1 min- Walking lunges
1 min- Wall sit
1 min- Burpees
1 min- Jumping jacks/star jumps
1 min- Wall sit

Take some time to stretch after this workout, especially your quads!  Great job.  :)

Like Me, Pin Me, Tweet Me, Follow Me

Saturday, September 1, 2012

Just a quick social media update.  If you are a visual person, you will be happy to know I am now on Pinterest.  You can find my profile here.  I have the usual motivation stuff, along with some tempting photos of chocolate (my biggest weakness) and lovable photos of dogs.

My Twitter handle is @PTMollie.

Facebook profile can be found here.

All three profiles offer inspiration, fitness tips, and info on local events.  Let's connect, shall we?