Hello again!

Tuesday, December 31, 2013

Just wanted to say hello and apologize for my absence during most of December.  Along with my friends, Becca and Christine, we have been working hard since September to bring you the Zero Calorie Advent Calendar.  We started it last year and will most definitely be bringing it back in 2014.  The funny thing is that we seem to forget how much work it is!  From my point of view, I was also starting a new job (with a longer commute) and moving (to be closer to the new job) so time simply vanished.

This last month of 0 fitness (both because I am injured and I had left my freelance gigs at various gyms in London) has really be frustrating.  I miss working out. I also miss walking without pain.  As I am settling into 2014, I was pondering being selfish and working on my own fitness goals.  Swimming is the only cardio I can do that shouldn't aggravate my plantar fasciitis and Achilles tendinitis.  Our new place is a 2 bedroom, so we are setting up a nice workout room (aka Sweat Lodge?) which will give me space to lift.

With the move, I promised my husband hot meals on the table every night.  I really do enjoy cooking and after 36 weeks of studying with Institute for Integrative Nutrition, I feel compelled to work more with whole food and avoid pre-packaged/processed food within reason.  It will require a bit of planning from my end (as we have our groceries delivered) but I am up for the challenge.  With the overeating (and a horrible 12 hour vomiting bug) I had this Christmas break, I am really looking forward to eating healthy again. But don't worry, I could never give up on chocolate.  Just need to work on my moderation with Thinking Slimmer's Chocolate Cure. 

One thing I have learned from my years of coaching though is to keep a few simple goals.  Sometimes we have the best intentions but changing everything all at once can be too much and we loose focus or drive.  For now, I will work on sorting out an exercise routine (do I really need to join a gym or does my local council have a pool) and creating a weekly meal plan.

How about you? How will you be incorporating health and happiness into 2014?

Quickie Workout #79

Sunday, December 29, 2013

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, then 9 of each, 8 of each, and so on until 0
30 sec-  Run in place with high knees. Get them up!
1 min-  Sumo squats- legs wide apart with feet at 45 degrees
1 min-  Stand in a doorway and push hands out to try and make a letter T. Hold it for the entire minute.
1 min-  Wall sit
1 min-  Calf raises
1 min-  Plank
1 min-  Froggy crunch- lay on back with soles of feet together and knees apart.  Straighten arms and point fingers towards toes.  Reach fingers toward toes and lift shoulder blades off the ground.
1 min each side- Clams- Lay on side with knees bent and legs on top of on another.  Keep feet together as a hinge and lift top knee up.  Return it to starting position.  Repeat.
1 min-  Push/press ups on knees or toes.
1 min-  Prisoner squats- fingertips on ears. Squat down and then jump up as high as you can.
1 min-  Push/press ups on knees or toes (or against a wall to make it easier)
1 min- Walking lunges

Weekend Challenge

Friday, December 27, 2013



Finish 2013 on a high note by walking, running, cycling, or swimming a 5K (or for 30 minutes). Many of you might be feeling ready to go after eating your fill over the passed few days and lazing in front of the TV.  Some might be motivated by the fact that 2014 is right around the corner and it is fresh start.  What ever your motivation, find some, and get moving for 30 minutes.

Weekend Challenge

Friday, December 20, 2013

I don't know about you, but I am looking forward to a few days off next week.  The holidays are meant to be fun, yet somehow we end up stressing out with a full diary and endless list of things to do.

This weekend I challenge you to burn off some stress and tension.  It may be by taking a hot bath while the house is empty, getting a massage, or doing one of the Zero Calorie Advent Calendar's free home workouts.  Everybody has their own way of relaxing.  Take a few minutes this weekend to take care of yourself.  You will enjoy the holiday much more if you do.

Weekend Challenge #78

Sunday, December 15, 2013

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).

My workout for today was featured on the Zero Calorie Advent Calendar.  I hope you enjoy!


Weekend Challenge

Friday, December 6, 2013

Spend a few minutes this weekend to find some inspiring and motivating quotes.  Look in your favorite books, online, or speak with older family members.  Hang these quotes up where you will see them every day for instant inspiration.

If you aren't sure where to start, I really enjoy Pinterest because it combines quotes with fantastic visuals.

Chaya Home Retreat Review

Wednesday, December 4, 2013

Thanks to the lovely ladies behind Lunges and Lycra and 1 cheeky monkey photo, I won an amazing Chaya home yoga retreat back in August.  I invited my friend, Marty, to join me.  Once we finally settled on a Saturday where we were both free, we were counting down the days until Daisy and her team came to visit.

Annabel loved our unintentional blend!
Normally the retreats run 10am-2pm.  Marty had something planned for the afternoon, so we started our day at 9am with the beautiful Annabel (one of the founders of Chaya).  Annabell came to my home where she lead Marty and I through 2 hours of yoga. I had 2 mats already so Annabel brought blocks and straps for us to use.  (If needed she could have brought all the kit for our session.)  We did a lovely long warm up with nearly an hour of stretching.  It was a bit cramped in my living room but we made it work by moving some furniture around.

Daisy turned up right on time at 11am with lunch all prepared.  We started with apple mango nettle smoothies as a way to refuel after yoga.  We were all chatting as Daisy heated up squash/red lentil/coconut curry.  She dished out raw slaw, mango and avocado salsa and the warm curry for me, Marty, and herself.  Annabel had to go, but Daisy packed her some snacks for the road.  The Chaya team uses a lot of the recipes by Hemsley + Hemsley,as they know the ladies. ( I will be trying more of Hemsley + Hemsley recipes in the future.)

I loved the salsa and curry.  Normally I don't like slaw so I wasn't overly impressed with it. The conversation was easy as we chatted about running wellness businesses in London.  As we finished up lunch, Daisy surprised us with home-made granola for anther day (had it for breakfast the next day, delish!) and raw chocolate with goji berries, which were all gone by 2pm.  As we were tidying up lunch, Nora, our reflexologist, knocked on the door.  Daisy packed up and headed off.  Marty and I were left to finish our home retreat.

With the retreat, I was given the choice of massage, Reiki, or reflexology.  Marty is a Reiki practitioner and I have had Reiki before. We decided to give reflexology a try.  Nora works in Brixton and specializes in women with fertility issues.  Since I am not looking to get pregnant, I had a basic treatment.  The cool thing is that Nora is also a hypnotherapist and NLP practitioner. She uses these skills during  reflexology treatments.  I let Marty go first and kept quiet in the bedroom until her hour-long session was done. My session was very relaxing although I got a bit chilled having my feet uncovered.  I was under a blanket though and Nora always covered my foot if she wasn't working on it.  Being an Aquarius, I have poor circulation and always need warm socks!

Silly me, I thought I would be going to Bond Street for a little shopping after my home retreat was over. However, I was so relaxed I spent the afternoon on the coach doing nothing (which is something I rarely do).  It was such an amazing treat to exercise in my home, have someone cook me delicious food, and tidy it all up too!  This home retreat is a special way to treat yourself and enjoying a calming day. The entire Chaya team was lovely to work with.  You can't go wrong! Chaya also specializes in yoga retreats.  In 2014, they will be travelling to India in January and March.  Several UK dates will be added too.

Join me in Indianapolis, Indiana, USA!

Monday, December 2, 2013


I am happy to share that I am the (volunteer) European Regional Director for Rod’s Racing (rodsracing.org) which raises the adoption fee for an orphan with Down Syndrome.  Most of the kids are in foreign orphanages.  The fees can range from $15,000-$30,000.  In the 2 years RODS has been going, we have placed 10 orphans and raised $250,000.

I want to invite you to run with me on May 3, 2014 in Indianapolis, IN (USA)There is a 5K and half marathon option.  I am willing to do both (meaning I will run a total of 16.3 miles that day) and help you train along the way.  All I would ask is that you fundraise for RODS.  I can attest to the fact that being involved in this charity adds purpose to my training and motivates me to put one foot in front of the other.

Lark, the current Rod's orphan
5K race info:  http://www.500festival.com/mini-marathon/5k (many benefits including Complimentary qualification or practice day ticket from the Indianapolis Motor Speedway for the day of your choice.)

USA’s largest ½ marathon info: http://www.500festival.com/mini-marathon YOU GET TO RUN ON THE RACETRACK (many benefits including Complimentary qualification or practice day ticket from the Indianapolis Motor Speedway for the day of your choice.)

We are hoping to arrange a banquet on the Friday night and have many of the families we have helped adopt kids in attendance.  So you will be able to see how your money has help spread love in the world!

If you would like to give now and support Lark (the latest orphan, only $5K away from going home) please give here http://rodsracing.org/mollie/

Are you inspired? Join Team Rod's Racing now!

Quickie Workout #77

Sunday, December 1, 2013

You are going to need a park bench or stable chair for today's workout.  Have fun!

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 walking lunges, 1 min hopping
1 min each leg-  Bulgarian squats (one foot is up behind you on a stationary chair or bench as you squat)
1 min- Incline push/press ups on the bench or chair
1 min-  Plyometric lunges
1 min- Triceps dips on bench
30 sec each side-  In press up position (on your toes!) bring your knee to the outside of your elbow.  Alternate legs.
1 min- Bicycle crunches
1 min- Supermans
1 min each leg- Lunge and then bring back knee up as you stand up
1 min- Burpees! With a press up on the bottom.  You can use the bench to make the move a little easier.
1 min- Prisoner squats- hands on your ears. Keep elbows wide.  Squat down then jump up.
1 min- Sit on edge of bench. 'Dip toes in the water' by pivoting at the hips and keeping knees at same angle.  Touch toes to the ground.

Weekend Challenge

Friday, November 29, 2013

This weekend challenge is a bit of shameless promotion.  :)

Please tune in on Sunday to the Zero Calorie Advent Calendar.  It is the 2nd year I have put this on with Beeca (From Snickers to Marathon) and Christine (Diary of a Dashing Fashionista).  We have upped the anty this year by having a launch party and several in person events.

To make this an even bigger challenge, commit to doing 5 of 7 video workouts each week during December.  Every day there is a new video, so your body will enjoy constantly being pushed in new ways.

The other part of this weekend's challenge is to follow @RODS_Euro on Twitter please.  As the European Regional Direction of Rod's Racing, I am actinvely recruiting people to run, bike, swim, dance, bake, (anything really) for this worthy cause.  We raise the adoption fees for one orphan at a time.  These orphans are special as they all have Down Sydrome.  In about 2 years, we have placed 10 orphans into loving homes and raised $250,000 (~£153,000).  

Want to be challenged even more?  Join us for the London to Cardiff 24 hour race on 31 May, 2014.  We need 8-12 runners and 4 crew member for this 160 mile race.  We are still working on sorting the race entry details for the team members.  You will be commiting to fundraise £160 for Rods (one £ for each mile) before the race too.  The great thing is the £ go a long way in $!  :)  There are  many benefits to being a team member.

I can also use any help I can get with the European Rod's team so if you'd like to be more involved or have some ideas, please get in touch (mollie at rodsracing dot com).  We are currently looking for corporate sponsors too (for exmaple: airline partnership, sport coaching, fitness products for triathlon disciplines, marketing and design services, etc).

Product Review: FlipBelt

Wednesday, November 27, 2013

Whenever I go out for a run, I always need to sort out what I want to bring with me versus what I need to bring with me.  (Kind of like packing for a vacation).  Basics are keys, Oyster card, tissues, and my phone in case of minor or major emergencies. I am not the best with technology so if I can I bring my iPod with me too (one day I will learn how to put my iTunes music on my Android phone). Others might might to have water, gloves, gels, or a rain jacket.  Runners will sympathise that once you have figured out what you bare bringing with you, then you have to sort out how you are going to carry it all without getting a cramp, chaffing, or loosing your form.  

FlipBelt is a simple unobtrusive way to carry a few flat, light items with you.  It is simply a tubular band that goes around your waist or hips.  It has 4 slits that allow you to store items easily.  The belt folds over (if items permit) or you can flip it to 'seal' the slits and prevent your stuff from leaving a trail behind you.  There are 8 colors to choose from.  The material is soft and slightly stretchy (a machine washable Spandex-Lycra blend), so it feels comfortable as soon as you put it on.  When my phone, keys, and Oyster card are in it, I can't get the band to flip in half so I was conscious of whether or not anything was falling out of the slits.  In retrospect, I could have turned the belt over so the slits were on the inside (against my body) and therefore less likely to let anything slip.


Running with the FlipBelt was easy.  I barely noticed that I was wearing anything at all.  Nothing was bouncing or pressing into my skin.  It didn't ride up from my hips during my runs either. This might be different if you are wearing slippery material, such as Lycra.  Not only could I wear the Flip belt on runs, but any other time I didn't want to carry a wallet- hiking, skiing, traveling (note: a passport won't fit in the Flipbelt), or at the beach.

It is a simple accessory but sometimes those are the most versatile. Lightweight and machine washable, it is easy to keep in your gym bag or suitcase for your next trip or race.  If you are struggling on how to easily carry what you need on a run or while travelling, give FlipBelt a go!

Flipbelt did not pay me for this review. They graciously sent me this product and all opinions are honest and my own. If you have a product you would like me to review, please contact me: mollie@ptmollie.com.

Quickie Workout #76

Sunday, November 24, 2013

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 walking lunges, 30 sec run in place,30 sec run in place with high knees
1 min- Walking side squats-keep bum low and stay in 1 direction.
1 min- Wall sit
1 min- Walking side squats-keep bum low and walk in other direction.
1 min- Push/Press ups
1 min- Russian twists
1 min- Toe touches
30 sec each side- Side plank
1 min- Prisoner squats
1 min each leg- Arabesques- Keep toe pointed and leg straight
1 min- Jumping jacks/Star jumps
1 min- Lateral raises

Weekend Challenge #onebigfatrun

Friday, November 22, 2013

One Big Fat Run in November is on Sunday.  All you need to do (no matter what you size) is to go for a 5K run.  Then let the world know with #onebigfatrun.  It is the brainchild of The Fat Girl's Guide to Running (aka Julie).

I'll be running my 5K Sunday morning around SE London.  Feel free to cheer me on!

Quickie Workout #75

Sunday, November 17, 2013

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 grapevine with arms lifted above head, 1 min mountain climbers, 1 min jump squats
1 min- Burpees
1 min- Plyo lunges
1 min- Supermans
1 min- Tricep push/press ups- bend elbows so they point back to your bum and arms are in alignment with your body
1 min- Jumping jacks/Star jumps
1 min- Reverse lunges
30 sec each side- Side crunch- lay on back with knees bent and feet on ground. Drop knees to one side while keeping shoulders flat on the ground.  Place fingers on your temple with elbows wide.  Crunch up while looking at ceiling to avoid pulling on your neck.
1 min- Leg lifts
1 min- Plank- lift one foot 6 inches off of the ground and count to 10. Then switch.
1 min- Bicycle crunches
1 min- Mountain climbers

Weekend Challenge: #Challenge38

Friday, November 15, 2013

Over on Facebook, I have a public group that challenges member to get in 38 minutes of exercise a week. It breaks down to:
30 min cardio (any form)
4 min of ab exercises
4 min push/press ups

This weekend, take it up a notch by getting in your 38 minutes of exercise over the next weekend.  Feel free to divide it up so it works for you.  Or set aside an hour, and get it over and done with.

Tweet me (@PTMollie) post-workout photos with #Challenge38.  Let's get the community inspired and show 'em how it is done.

#bikepledge Live and let live (for cyclists and drivers)

Thursday, November 14, 2013

This morning I was saddened and outraged to hear about yet another cyclist's death in London. The incident brings the tally up to 5 people in 9 days to have perished on London's roads.  What is frustrating is the lack of details in news reports of the conditions that lead to the accidents. Was the cyclist wearing a helmet? Bike lights. Reflective gears? Headphones? Was the driver on their mobile phone? Turning? Was the accident at a junction? Roundabout? How can we possibly learn from these tragic mistakes without knowing the probable cause?

Applies to any vehicle, but especially lorries
As a cyclist who has been in an accident or two (all my fault, none involving cars) it petrified me that my husband rides his bike to work now.  He is very conscious and had been. Riding the streets of London for nearly 10 years. But over the last 2 weeks I hate to sen him wheel the bike out of our flat.  The world needs bikes though. Bikes free u p traffic and ease public transport demand.  They release no CO2 and are relatively inexpensive to purchase and maintain. But how can we put a price on the lives of people? Drivers behind the wheels of these cycling accidents have to live each day knowing that they were involved in the death of another human being. 

Should we blame society and big city living for needing to rush everywhere? Run reds lights and text on our phone while driving? Ride between cars and run red lights to get to work 39 seconds faster? How many more people need to DIE before we realize in the grand scheme of things, being a little late is ok as opposed to an ambulance ride or trip to jail?

Today, I am asking you to make a pledge.  Pledge with me that as a cyclist you will:
  • Wear a helmet (important in low speed accidents but can't hurt you in case of something  more severe)
  • Invest in good lights and reflective gear. And then use it.
  • Not wear headphones, text, or make calls while riding your bike no matter how quiet the road is
  • Assume the driver never knows you are there. Be cautious at junctions and in blind spots
  • Say in the cycle lane and not ride between cars
  • Not jump lights
  • Dismount bike and walk on pavement when you feel nervous or confident.
  • Get first aid certified to help out others in need
  • Not to ride at Bow roundabout, Holborn, or Kings Cross until these areas are made safe for cyclists

In order for is to work, we need a partnership with drivers too. No matter what size vehicle you drive please join us in pledging to:
  • Not texting or making calls when driving
  • To accept you are running late rather than jumping amber/red lights
  • Always look for cyclists in your blind spot before turning left or changing lanes, even if there isn't a cycling lane
  • Not driving or parking on bike lanes/cycle super highways
  • Giving oncoming cyclists the right of way when turning right even if you have to wait a few extra seconds
  • Realizing that your vehicle gives you much more protection in an accident than what cyclists have if the same situation were to occur
  • Get first aid certified to help others in need
  • Turn off your radio and pay extra attention at Bow Roundabout, Holborn, and Kings Cross for cyclists to avoid even more deaths
Together we can make the roads safe.  Pledge by leaving your name and city in the comment below.  Share and re-tweet this post to raise awareness. #bikepledge

If these deaths also shake you to the core, you can become more active by following these campaigns for tips on sharing the road, riding/driving safely, and getting the government to take action to keep its citizens safe. 

Sky Ride (guided rides)
Breeze Network (guided rides for women)

Quickie Workout #74

Sunday, November 10, 2013

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 plank (on elbows or on the palms of your hands), 1 min Spiderman crunches (in push/press up position, bring knee to outside of elbow), 1 min mountain climbers
1 min- Extended arm crunch (lay on back with feet on ground. Extend arms above your head on the ground. Crunch up keeping arms next to your ears)
1 min- Russian twist
1 min each side- Side plank (if easy try keeping top leg in the air)
30 sec each direction- Sit on knees/heels.  Raise bum 2 inches off heels.  Make tiny circles clockwise.  Then next 30 sec the other direction.
1 min- Push/Press ups (on knees or toes)
1 min- In press up position on your toes, jump feet it so they are just outside your hands.  Jump them back to starting position.
1 min- Boat pose
1 min each leg- Kneeling on all four's, raise one knee out to the side in a comfortable range of motions, keeping it bent at 90 degrees.  (Think of a male dog and a fire hydrant)
1 min- Roll back and reach
1 min- Plank
1 min- Leg lifts

Weekend Challenge

Friday, November 8, 2013

This week I have been talking to a few people about dietary theories and the different ways people have tried to loose weight.  One common theme in some theories that people have found most successful is 'clean eating.'  For those who don't know, clean eating can be defined as avoiding processed and refined foods.  Some people might only eat food that had less than 5 ingredients.  Others will only eat food that doesn't come in packaging.

Your challenge this weekend is to eat clean.  Either set yourself a challenge for 1 day or 1 meal.  Cook a meal from scratch.  Only drink water.  Avoid chips/crisps.  Remember that this is a weekend challenge and not the end of the world.  Take note of how you feel without sugar.  Do you sleep better? Do you have more  or less energy?

If you need some meal inspiration, check out the recipes on this site. :)

Running in the dark- Go for it!

Wednesday, November 6, 2013

Autumn has arrived and runners now have to battle cold temps and lack of sunlight for their outdoor runs.  The change of season hopefully won’t affect your training schedule.  Although seasonal changes are a good reminder to periodize your regime, here are some tips for running in the dark so you feel safe and motivated.

·         Find a running buddy – Not only will this get you out of bed at 6:30am but it also will be more fun to have someone to talk to and compete against.  Take turns planning routes and setting Fartleks to keep your training sessions fresh.
Ignore her earbuds!
·         Wear light colours and/or reflective gear – You want cyclists, pedestrians and automobiles to be able to see you.  If they see you, there is less of a chance they will hit you as you cross the street.  Nobody wants to end a run flat out on the ground.
·         Change up the route – Vary the times you run and the routes you take.  It will make your training interesting and will avoid the locals at the pub to expect you to run by at a certain time.
·         Enjoy the sounds of the city – When running it is best to be aware of your surroundings to avoid collisions with those cyclists, pedestrians and automobiles (it is a two-way street, after all).  Leave the MP3 player at home and have a listen to what is around you.  Although the beat might help you stay on pace, you can take this opportunity to focus on your breathing pattern and technique.
·         Stick to populated areas (not dark deserted parks or canals) – Run along main roads that are brightly lit if you are by yourself.  Avoid dark alleys, deserted parks, and unlit canal paths.  If you think you are being followed, run to a public place, like a shop or restaurant, and have a quick rest.
·         Tell a friend where you are going and when you will be back – Just like a blind date with someone you met on the internet, you want to let your flatmate know where you are going on your run and how long you will be.  If you aren’t back by a certain time, they will be able to use that info to retrace your steps.  Hopefully they will never need to do so but if you have an unexpected injury, you will be grateful!
·         Find a local track – Training on a track is fantastic for speed work as well as endurance training.  You will know exactly how far you ran as well as meet others who are passionate about running.  The UK Running Track directory (http://www.runtrackdir.com/) can help you find one.
·         Run to work or after work or during work – Kill two birds with one stone and run to or from work.  It will save you some money and lessen your impact on the environment.  If you are lucky enough to have a shower at work, squeeze in a run mid-day to relieve stress from your morning meeting.


Just because we are in for a long winter, doesn’t mean you need to quit running outdoors.  Hopefully the tips above will help you stay on track.

Quickie Workout #73

Sunday, November 3, 2013

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 prisoner squats, 1 min walking lunges, 1 min jumping jacks/star jumps
1 min- Push/press ups on a counter or wall
1 min-  Squats
30 sec each direction- Small arm circles 
1 min- Calf raises
1 min- Plank with hips twisting
1 min- Hip raises - lay on back with knees bent. Raises hips to create a straight line from knees to shoulders. Drop hips 2-3 cm. Squeeze bum and raise up.
1 min- Plank with feet jumping together and apart.
1 min each leg- Lunges out to the side
1 min- Skip rope (or pretend by jumping up and down)
1 min- Reverse lunge with lateral raise
1 min- Crab tricep dips

Weekend Challenge

Friday, November 1, 2013

This weekend, I challenge you to not consume any caffeinated beverages.  It will be tough but you can do it!

Instead, get more sleep.

Slow down a bit by leaving your computer off and cell phone on silent.

Take a nap if you need one.

Quickie Workout #72- Functional training to improve your cycling

Sunday, October 27, 2013

This weekend I was lucky enough to be in The Netherlands for #SPEX2013, a Spinning(r) conference.  One of the lectures I went to was taught by Javier Santin, from Santin Wellness Solutions in Spain.  We discussed a few exercises to help cyclists improve their rides. You will need an exercise band for this workout.  Dumbbells and a spot to perform box jumps would be handy too.

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 mountain climbers, 1 min plank, 1 min burpees
1 min- Squat jumps (plyometrics to help train muscles for speed and power on attacks and switchbacks)
1 min- Overhead press at an angle- Bend forward at the waist with slight bend in knee.  Use an exercise band attached to something stable behind you.  Bring hands from sides of shoulders above head so that they touch each other (in the same plane as head).  Return to starting position. (strengthens shoulders and back)
30 sec each side- Side plank (develop your core so you can ride 'no hands')
1 min- Bear walk
1 min- Supermans
1 min- Bicyle ab exercises- slow and controlled with deliberate twists
1 min- Calf raises (helps with pedal stroke)
1 min each leg- Pistol squats (one-legged squat with a greater range of motion. You can build up to this)
1 min- Deadlift with dummbells, barbells, or even exercise band ( to build up your glutes and hamstrings)
1 min- Box jumps- if you don't have a box, stable step, or bench, just do jump squats again
1 min- Shoulder shrugs- holding weights or using exercise band

Weekend Challenge

Friday, October 25, 2013

This weekend I am inspired by my trip to The Netherlands for a Spinning (R) conference.  I can't wait to get back to my fitness roots (Spinning (R) was my first cert and how I got into the biz) and meet other people passionate about cycling.

This weekend, I challenge you to try indoor cycling.  If you have already tried it, give it another go.  The first time you give indoor cycling a try is always a bit scary.  You don't understand the vocabulary or what resistance you should be using.  You will be out of breath and very sweaty (way to sell it, I know).  But it is fun, I swear!

If you are in London, Cyclebeat is a new studio located centrally with an amazing intro offer.  £20 for 20 days of unlimited cycling (just in time for winter).  Their studio has 50 bikes and features TV screens which act as leader boards, displaying each riders power and # of calories burned.  I tried out Cyclebeat last month (thank you Sport Pursuit!) and loved it, even though I was no where near the lead.  

Pedal Studio is another fantastic place to ride (you can do pay-as-you-go) if you live/work out near Putney and Wimbledon.  You might even see me out there teaching once in a while.

So, what are you waiting for?  Book in to an indoor cycling class this weekend and let me know how it goes.

Product Review: Bathing Beauty, natural products from North Wales

Wednesday, October 23, 2013

At the Allergy and Free From Show, I had the good fortune to meet the gorgeous George, the brains and beauty behind Bathing Beauty.  Based in  North Wales, this former model, mother, and osteopath also dabbles in making natural beauty products.  She harvests wild plants and uses natural spring water from her village.  She doesn't blend water or cheaper oils in with her products, and therefore doesn't need to add any preservatives, stabilisers or emulsifiers to her products. 

I was lucky enough to try out several of her products.  Across the board, these products didn't irritate my super sensitive skin.  The fragrances were natural and comforting.  Here is a little more info about each one.

Pop Fabulous Effervescent tablets-  This was simple to use, requiring only a towel and warm tub of water.  It smelled like peppermint and made my skin very soft.  I don't usually do foot soaks at home or have soaps in the water when I get pedicures, so it was a nice treat.  It is also at an affordable price point for yourself or a little gift for a friend.
Tips from Bathing Beauty

Sock Fabulous Foot Salve-  After my foot soak, I applied some Sock.  It smelled faintly like menthol and is a thicker consistency (like a balm).  I think this could be applied on dry elbows or anywhere else with cracks.  

Jones the Bones Muscle and Joint Oil- As soon as I opened the envelope, I was hit by a wave of the most amazing smell.  This is used at George's orthopedic clinic on her clients.  It is a soothing therapeutic massage oil and have I mentioned how amazing it smells?  I have used it on my plantar fascitis, as well as DOMS, and absolutely love it.

My husband tested out the award-winning (2nd place at Allergy and Free From Show in Mens Grooming category) Up Close Mens Shave Oil.  He used it on holiday for 2 weeks as it was small enough to carry in his toiletries bag with a slight citrus-y smell.  Usually, my husband uses shaving foam but he had used a shave oil once before and found Up Close to be similar.  Up Close prepared his bristles for shaving but left a bit of a residue on his face afterward.  We think this is to help moisturize the skin.  He didn't notice any ingrown hairs while we were on holiday, which is something he usually has.

I would really recommend supporting this female entrepreneur who sources her ingredients locally and naturally.  She has a genuine passion for everything she does and it comes through in her quality products.

Bathing Beauty was gracious enough to give me these products to try.  I was not paid for this review.  All opinions are honest and my own (as well as my husband's). 


Quickie Workout #71

Sunday, October 20, 2013

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 skier jumps (left to right with feet and hips pointing 45 degrees towards center. Try to get thighs parallel to the ground), 1 min skip/jump rope
1 min- In press up position on hands and toes, step one foot in so it is outside of your hand.  Then step the other foot to other hand.  Return feet to starting position.
1 min- In press up position on hands and toes, hop feet in and out, like a squat thrust.
30 sec each side- Side plank
1 min- Prisoner squats
1 min- Wall sit
1 min- Squat and then alternate lifting knee on the way up
1 min- Hop-hop, then in a squat punch forward 4 times
1 min each leg- Step one leg back with heel on ground. Arms in air.  Pull hands down to waist level as you bring knee up.
1 min- Jump/skip rope
1 min- Plank
1 min- Push/press up

Weekend Challenge

Friday, October 18, 2013

After being featured in the Covet Girl guide to London, I realized how many small businesses are out there and need my support in terms of sale
.  This weekend I challenge you to shop local!  Go to the corner coffee shop rather than the Starbuck's or Cafe Nero.  Visit the local farmer's market rather than hitting up Tesco or Wegman's.  Start holiday shopping by visiting independently owned stores rather than visiting Amazon online.  Simply connect with your community with your custom.  You make even make a new friend or two.

Covet Girl book has arrived! See what London has to offer

Monday, October 14, 2013

It is with great pleasure that I can announce Covet Girl is now available!  This book is the go-to guide for finding female entrepreneurs in London.

The Covet Guide connects you with inspiring female entrepreneurs who help shape the culture of this eclectic city. You will be introduced to a diverse range of creative, talented women in business; from innovative fashion designers with the latest styles, to hands on healers that miraculously dissolve your stresses to food experts with delectable delights.   These are the people we love to meet, the places and spaces that nourish us, the resources that we covet!

I am pleased to be featured in this book and know readers will love finding out more about me and over 100 other inspiring female entrepreneurs. Each entrepreneur has their own varied backgrounds, ambitions and passions and each have developed distinguished business’s that make London unique.

It was so much fun to be part of this book.  The women I am included with add diversity to London by putting their hearts into their business and giving back to their communities.  With this platform, I hope to grow my social enterprise and help more people in London learn about how their lifestyle choices affect their risk for obesity, diabetes, and heart disease.

You can buy a paperback of the book here with free worldwide shipping until 15 November, 2013.  After that, shipping will be an additional £3.50.  A digital version of the book is also available for £8.   Buy the e-book here! 


Or the hard copy buy clicking on the button below.





Please allow 5-7 days for shipment


Quickie Workout #70

Sunday, October 13, 2013

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 walking up and down stairs, 1 min reverse lunges, 1 min burpees
1 min- Push/press ups
1 min- Spiderman crunch- in press up position, bring knee to outside of elbow.  If too challenging, bring knee to chest.
1 min- Bicycle crunches
1 min- 'Around the World' lunges
1 min- Bend arms at elbows and hold palms facing down.  Jump in the air and try to bring both knees up to touch hands.
1 min- Small arm circles, 30 sec in each direction
1 min- Push/press ups against a wall or on a counter top
1 min- Wall sit
1 min each leg- Out to the side with straight leg, point toe and draw circle the size of a quarter/50p coin.  Change direction halfway.
1 min each side- Side plank
1 min- Jumping jacks/star jumps