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