Weekend Challenge

Friday, January 31, 2014

In prep for my birthday on Sunday, I am challenging you to do something you have never done before.  Whether it is trying a new exercise, cooking a different food, picking up a book from the library, or cutting all your hair off, it is time to step outside your comfort zone and carpe diem.  Live a little!

http://passioninspiration.tumblr.com/

Bonus challenge: tell me what you did and how it made you feel as a comment below or on Twitter (@PTMollie).

For more visual inspiration, check out my Pinterest board.

Quickie Workout #81- Ab-tastic!

Sunday, January 26, 2014

Today we are going to be focusing on the core.  Perform this routine 3 times a week, and you will start feeling stronger and see some definition around your mid-section.  You will need dumbbells or a closed jug of water for resistance.

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 mountain climbers, 1 min jumping jacks/star jumps
30 sec each side- Teapot exercise- Standing up, have a weight or jug of water in one hand.  Place other hand on your waist. Lower the hand with the weight down as far as you can, while keeping the body in the same plane (don't lean forward or back). Return to standing position using the abdominal muscles on the other side.
1 min- Deadlift- Holding a dumbbell in each hand, start bent over with hands at shin level.  Keep back straight and stand up by simply moving the hips forward.  Arms just hang naturally.
1 min- Leg lifts
1 min- Supermans
1 min- Hip extensions
1 min- Mountain climbers
1 min- Ballet crunch- lay on back with feet on floor and knees bent.  Hold arms as if you are hugging a tree (or in first position). Start counter-/anti-clockwise and lift shoulder blades off the ground so you go up to the right (3 o'clock), rotate torso so arms are at 12 o'clock, then over to 9 o'clock and finally back down to the ground.
1 min- Reverse crunch
1 min- Ballet crunch clockwise
1 min- Burpees
30 sec each side- Side crunches- lay on back with feet on floor and knees bent.  Place finger tips on ears and keep elbows wide.  Drop knees to one side, but keep shoulders flat on ground.  Crunch for 30 seconds then drop knees to other side and crunch for another 30 seconds.

Weekend Challenge

Friday, January 24, 2014

When was the last time you had a physical with your doctor?  Did they check your blood pressure?

This weekend I challenge you to check your blood pressure.  Many stores and pharmacies have machines you can use for free or a small fee.  It is worth every cent to keep an eye on your overall health.  Here is a link on what is a healthy blood pressure should be.  If your result worries you, please schedule an appointment with your doctor.

Quickie Workout #80

Sunday, January 19, 2014

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 lunges, 1 min squats, 1 min step ups
30 sec each leg- Leg abductions
1 min- Overhead press
1 min- Wall sit
1 min- Reverse walking lunges (Yes, walk backwards! Be careful)
1 min- Bicep curl
1 min each direction- Walking side squat- keep bum low and walk like a crab
1 min- Jumping jacks/Star jumps
1 min- Frontal raise with calf raise
1 min- Dead lift
1 min- Leg lifts
1 min- Bicycle ab exercise

Weekend Challenge: Get Wet!

Friday, January 17, 2014

For those in London, the steady rain makes this easy enough to do.  But I am talking about going for a swim!  As I am still dealing with plantar fascitiis, I have headed to the Mill Hill School Enterprise pool for my cardio sessions.  It is heated to 30 degree and doesn't have chlorine in it.  Plus it is only a £5 each time you visit.

Many local YMCA's, high schools, country clubs, and gyms have lane swim and family swim times.  Have a look and get the family ready to play.  Take a swim this weekend.

Product Review: Your Nutrition Experts online shop

Tuesday, January 14, 2014

There is a new online health and suppliment store in the UK.  nu3.com (Your Nutrition Experts) started off in Germany but has been rapidly expanding all over Europe.  Products fall into health, beauty, nature, sport, and slimming categories.  These folks were kind enough to send me some food samples, ranging from energy drinks to flapjacks to breakfast cereal.  Have a look on their website next time you are looking for a new way to fuel your sweaty sessions.

Energy cakes (pictured left):  These gluten-free, yeast free, vegan bars are like flapjacks in taste and consistency.  They are quite dense and about 500kcal/bar.  I used them as meal replacements when traveling on the cheap in The Netherlands for the Spinning conference.  A half a bar is also a great post-workout snack.  It would definitely fend off a bonk on a long bike ride too.

Allos Amaranth Basic Granola (pictured right): This sugar-free, all-natural cereal tastes great on milk.  I prefer a big breakfast so would have this with fresh fruit.  It contains hazelnuts, almonds, oatmeal, linseed, sesame, and millet seeds for a low-GI breakfast to keep you energized all morning.

Fine Fruits Organic Smoothies (pictured above):  Lucky me, I had 2 flavors to try!  Acai berries are turning up everywhere and these Acai smoothies are gluten and sugar free, as well as vegan.  High fiber with plenty of antioxidants, these drinks are 100% Brazilian fruit. It isn't too sweet and great for detoxing (because of the acai berries!). The Acerola+ Power smoothie tasted more like apples to me (even though it doesn't have any in it) and is high in Vitamin C. Have one of these for breakfast to help fight off sickness and scurvy.  Both were a wonderful treat to sip on during my busy mornings.

Best Body L-Carnitine Lemon Lime drink (pictured above):  I have no idea how this drink can be so sweet without any sugar or sugar substitutes.  It is also gelatin free, gluten free, yeast free, lactose free, and vegan.  I usually drink Lucazade Light, so most energy/rehydrating drinks seem very syrup-y to me.  This drink has the consistency of water, but I still watered it down a little because it is a little strong for my taste.  Great hydration tool though for hot days or killer workouts!

Your Nutrition Experts did not pay me for this review. They graciously sent me these products 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.

Take control in 2014 with added accountability

Wednesday, January 1, 2014

Monday 6 January I am bringing together 12 lovely people from all over the globe for the next session of the 'Back on Track' virtual training group.  This is a 8 week program conducted over email to help you reach your goals while providing support and accountability.



Simple details:

WHO:  Open to anyone who has an email account, limited 12 members

WHAT:  8 week program in which you set and achieve SMART goals by checking in over email on Mondays (Note: I will not be providing workouts to participants.  See my quickie workouts if you are interested in exercise routines)

WHEN:  Starts Monday 6 January and last check in is Monday 10 March

WHY: Your virtual cheering squad will be looking forward hearing about your victories and able to offer advice when you need it.  It is about the community and relationships formed with group members.

HOW: Email me (mollie at ptmollie dot com) with any questions you have or to register.

COST:  It is £10 to all participants (payable through PayPal before 6 January).