Quickie Workout #48

Sunday, March 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-  2 min walking lunges, 1 min side squats
1 min- Box jumps
1 min- Incline press/push ups on box
1 min- Burpees
1 min- Jumping jacks/star jumps

1 min- Grapevine left
1 min- Grapevine right
1 min- Mountain climbers
1 min- Plank reaching arm in front and hold for 2 seconds then switch arms. Continue alternating.
1 min- Bunny jumps- in press up position, hop feet in and out
1 min- Decline press/push ups
1 min- Side plank left
1 min- Side plank right

Kitchen Sink Soup (or All About the Vegetables)

Saturday, March 23, 2013

We had some leftover leeks from cooking paella earlier in the week.  Trying to keep work day cooking to a minimum, we decided to make a soup.  I call it 'Kitchen Sink Soup' because I used what I can in the freezer and cupboard (although I did have to buy the sweet potatoes).  It is really just a vegetable soup but that is ok because veggies are good for you!  Feel free to substitute what you have on hand or adjust quantities based on your taste.

Ingredients
20g butter
1 purple onion, diced
2 leeks, diced
4 small-medium sweet potatoes, in 1 cm cubes
1L water
2 vegetable stock cubes
1/2 cup green lentils
4 medium carrots, diced
4 bay leaves
1/2 cup frozen sweet corn kernels (but I am sure tinned or fresh is fine too)
Salt and pepper to taste


Directions
1.  Melt butter in a large pot that will hold all the soup.

2.  Add onions and leeks.  Sweat for 5-10 minutes.

3.  Add potatoes.  Cook for 3-5 minutes.

4.  Add water, vegetable cubes, and bay leaves.   Cover and bring to boil.

5.  I cooked the lentils (after rinsing) in a small separate pot for 15 minutes.  It might be ok to cook in the soup itself.  It will probably make the lentil flavor stronger and no longer require the stock cubes.

6.  While main pot is boiling, chop carrots and add to main pot.

7.  Add corn, salt and pepper.

8.  Once lentils are done, drain and add to main pot.  Stir together.

9.  Serve and enjoy.

Weekend Challenge

Friday, March 22, 2013

Let's step it up a notch this week.  It may be cold outside (it is snowing in London) but  you will be toasty warm inside after you choose and complete 3 Quickie Workouts one after the other.  This will give you 30-45 minutes of exercise (depending on if you do warm up sections of the 2nd and 3rd workouts.)

Boom.

Get your veg in with carrot cake

Thursday, March 21, 2013

Part of my fundraising efforts for Rod's Racing have been selling cupcakes at work.  With the start of my IIN nutrition course, I felt inspired to tweak Nigella Lawson's recipe a bit to make it a little healthier.  Below is Carrot Cupcakes with Cream Cheese Frosting from How to be a Domestic Goddess.


           

Ingredients

Cupcakes
<1/2 cup brown sugar and a swirl around the bottom of the bowl of maple Golden Syrup
1/4 cup sunflower oil
1/2 cup applesauce
2 large eggs
1 1/4 cups flour
1/4 cup oats
1/8-1/4 cup course bran
3/4 teaspoon baking soda
3/4 teaspoon cinnamon
1/4 teaspoon allspice
pinch of salt
1/2 teaspoon lemon juice
Zest from one satsuma
3 medium carrots (4-5 inches), grated
1/2 cup walnuts (optional)

Frosting
1/2 cup cream cheese
1 cup + a little to taste confectionery (icing) sugar
1/2 teaspoon vanilla extract
walnuts to decorate

Directions
1.  Preheat oven to 400 degrees F (200 degrees C).
2.  Beat sugar, oil, and applesauce together.

3.  Add eggs, one at a time.

4.  Add flour, oats, bran, baking soda, cinnamon, allspice, salt, and zests.

5.  Fold in grated carrots and walnuts.

6.  Spoon mixture into 12 lined muffin cups.

7.  Bake for approximately 20 minutes, until a toothpick comes clean out of center.

8. While cakes cool, beat cream cheese until smooth and softened somewhat.

9.  Beat in confectionery sugar.

10.  Add vanilla to taste.

11.  I found white chocolate 'carrots' at Sainsbury's and used them and whole walnuts to distinguish which cakes had nuts.







Quickie Workout #47

Sunday, March 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- 2 min skipping rope, 2 minutes of walking lunges (Remember to bring the knee almost to the ground and keep front knee behind the toes)
1 min- Squat with overhead press (hold water bottle or tins of soup for added resistance)
1 min- Prisoner squats (hands on ears, squat and then jump up)
1 min- Upright row
30 sec- Left side plank
30 sec- Right side plank
1 min- Crab tricep dips
1 min- Plank going from forearm to palm of hand and back down again
1 min- Sit on knees and lift bum up off feet about 2 cm.  Make mini-hip circle in one direction for 30 sec then go other way for 30 sec.  Remember dull pain means it is working!
1 min- Supermans
1 min- Toe touches


Weekend Challenge- Unplug and Be Free

Friday, March 15, 2013

Here in London, we are seeing a slight reprieve from our wintery weather.  The sun is starting to peak out at intervals and it is still light after work.  Spring is on it's way.  Time to come out of hibernation.

This weekend, I challenge you to unplug for 1 hour.  Turn off the mobile phone  or better yet, leave it at home.  Shut down the computer.  Put down the remote.

Instead have a conversation over coffee with a friend or partner.  Go for a run (without music. Enjoy the sounds around you).  Play a board game.  Put together a puzzle.  Go bird watching.  Sleep.

With all of the technology available, it can become a chain to work or other demands.  It also disconnects us from interacting with people face to face.  Take an hour to spend with yourself or a few cherished love ones without worry about who emailed you or liked you on Facebook.

Let me know how you spent this hour.  I will probably play a game with my husband if I can convince him to disconnect too (Six Nations is on this weekend).

New Journey About To Begin!

Thursday, March 14, 2013

I cannot even begin to tell you how excited I am about my Institute for Integrative Nutrition (IIN) course beginning next week.  The welcome pack arrived 2 weeks ago and I was a kid on Christmas morning.  The box contained a water bottle; lovely smelling velvet heart; book by Joshua Rosenthal (IIN founder); IIN daily journal; dvds on healthy cooking and shopping; reusable bag, and IIN workbook.

I have already 'devoured' the book (be ready for lots of eating puns in the next year) which briefly touches on a few dietary theories, gives examples of successful alunni, and suggest small lifestyle changes that can lead to big improvements in mood and general health.  Some of the text was a little bit of common sense, but I enjoyed having it all in the same place with research studies to support the need for a clean and sensible approach to eating.

The journal was really inspirational to improve the services I already offer clients.  Last year I had an extra diary on-hand as I was given two for Christmas.  The spare I used as a gratitude journal to remind myself of how lucky I am.  In this fast paced world where you are constantly bombarded with advertisements of how inadequate you are, it was a good check to bring me back to reality.  The IIN journal goes into more depth than just gratitude but has inspired me to improve my virtual training group (VTG) by adding gratitude reporting to weekly emails.

The enthusiasm of my classmates is contagious.  It seems everyone is looking for the same thing- happiness and feeling healthy in their skin.  There is a variety of backgrounds, locations, and experiences with this group of people.  But we all share a passion for helping and healing others and ourselves.  We seem to be missing a little piece inside and feel IIN will help us find our true calling. 

As I mentioned in my big announcement, the course lasts 1 year.  Along the way, I will be updating you on concepts I think you will find useful and tips for healthy eating.

From my perspective, this will be the trifecta of my knowledge and abilities.  I see fitness, clean eating, and wellness coaching as 3 key areas of expertise I can offer my clients.  They are so intertwined on how a person feels- both in their body and spirit.  Think about it:

Which is most important to you- exercise, food, energy or relationships?

Which influences how you look? 
How you feel? 

How do your relationships with yourself, friends, family and co-workers affect your day?


We are going to touch upon these things so please keep checking back.  If you'd like to learn more about IIN, please click on the photo below.



Quickie Workout #46

Sunday, March 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- March in place for 30 seconds, 30 squats, 30 star jumps, 1 minute jump rope
1 min- Lunge with jump to switch leading leg (This is advanced.  If too difficult, keep feet in same place without jumping for 30 seconds then switch)
1 min-  Tricep dip on sturdy chair or bench
1 min-  Travelling side squats with a flexi-band around thighs
1 min-  Wall sit
1 min-  Forearm plank with feet stepping out to each side and then stepping back into the middle
1 min-  Downward dog with forward movement into a push/press up position.  Bring knee to opposite elbow then return to downward dog.
1 min-  Boat pose
1 min-  Mountain climbers
1 min-  Squats
1 min-  Press hands into a door frame continuously for the minute



Weekend Challenge: Rainbow Connection

Friday, March 8, 2013


As I am just getting started in my Institute for Integrative Nutrition course, I am really in to food these days. Part of my induction is reading a book by the Institute's founder.  He states that Americans eat less than 1 piece of fruit a day.  Please tell me this isn't true!

This weekend I am challenging you to go to the shop and buy a fruit or vegetable in every color.  Make it social by assigning each color to a friend and then get together to share your bounty.  Try something you have never had before.  Let me know what yummy things you discover.

Think 'ROY G BIV' (woah, this takes me back to elementary school!)


Red- tomatoes, berries, bell peppers, radishes, cherries, apples

Orange- bell peppers, oranges, pumpkin, squash, carrots, sweet potato

Yellow- corn, bell peppers, pineapple, lemons, bananas,

Green- beans, brocolli, kale, kiwi, avacado, lime, spinach, grapes, asparagus

Blue/Indigo/Purple- blueberries, eggplant, purple onions, cabbage, figs, raisins


Quickie Workout #45- Take it to the playground

Sunday, March 3, 2013

Find a swing in your yard or a nearby playground for suspension training today.

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- 3 min jog or run
With swing:
30 sec each side- Side plank hip up and down             
1 min- Pull Ups: facing up, feet on ground, hold on to chain
1 min- Jack knives
1 min each leg- Single leg squat
1 min- Forearm plank, raise bum 8” then slowly lower        
1 min- Pull ups on monkey bars (have someone hold your feet if you need some help)
1 min- Box jumps on step or bench (be careful not to slip)
1 min- Decline press up with feet on bench or end of slide (watch out for kids!)
1 min- Burpees