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.