Weekend Challenge- Join RODS Racing

Friday, February 28, 2014

There is a little girl, nearly 5 years old, who is looking for a loving home.  Her name is Mei Chen and she  acts and does things like any other child, and in fact, she can put her shoes on all by herself, dress herself, and then take her clothes and shoes off all by herself!
She is a delightful young lady.  She understands what adults say to her but has a bit of difficulty saying things back clearly.  She uses some words and also uses body language and points at things to communicate.  
The only thing Mei Chen needs is a loving family to adopt her.
This is where you come in.  By joining Rods Racing, you will help save an orphan with Down Syndrome.  We raise money to offset the adoption costs.  All you have to do is bike, run, swim, bake, raffle (you get the idea) and help us gather donations.
I cannot tell you how motivating it is to be on this team.  Many mornings when I do not want to train, I think of the children I am helping, the 'bets' I have made with friends to get a large donation based on achieving a PB, and family members who have been affected by Down Syndrome.
Rods has teams all over the world.  I personally manage the European team and am happy to help you sort of a training and race schedule.  No matter where you live, get in touch for more info or simply register today.

Quickie Workout #84

Sunday, February 23, 2014

Today you will need a partner to help you on a few moves. Grab a friend and have some 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- Skip 30m, walk backwards (carefully) back to start, walking lunges for 30m, jog/run back to start line.  Then play a game with your partner.  For 1 min, see how many times you can tap each other's knees.  The one with the highest score wins!
1 min- 'Suitcase squats'- imagine that you are picking up 2 non-rolling suitcases (one in each hand).  Keep the back straight and the chest up while looking ahead. Stick that bum out and keep the weight in the heels (rather than over your toes).  Feel free to hold weights or shopping bags with a few tins of soup in them to make the movement more challenging.
1 min- Jumping jacks/star jumps
1 min- Hamstring fall- One person kneels and the other person kneels behind them and holds down their ankles.  The person then keeps the body straight as they slowly fall forward until they end up in a press up position.  If you can, use the press up at the bottom to return to starting position.
1 min- Side plank right
1 min- Side plank left
1 min each side- Dead fish exercise- Lay on your side with bottom arm extended out straight on the ground.  Upper arm is bent so fingertips are on your ears.  Lift your legs up as you bend at the waist and bring your elbow towards raised feet. 
1 min- Push/Press ups
1 min- Mountain climbers
1 min- Wedding lunges- Walking forward lunging. At the bottom of the lunge, twist your torso so your hands rotate over the thigh that is parallel to the floor.
1 min- High 5 power squats- Face your partner. Squat down at the same time and jump high up in the air while high 5'ing each other.
See who can last longer- Wall sits
1 min- Tricep dips on a stable bench, chair or steps

Weekend Challenge: #Sochi 2014

Friday, February 21, 2014

There are only a few more days left until the Sochi Winter Olympics 2014 ends.  The closing ceremony is on 23rd February which means you only have a few days left to catch the action.  Don't miss this opportunity to learn more about winter sports.  Have you ever watched curling, luge, skeleton, speed skating,biathlon, or snowboarding cross?  Tune in and then challenge your mates to give it a go!


Quickie Workout #83

Sunday, February 16, 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- [10 jumping jacks/star jumps, 10 squats, 10 press ups (against wall or on the floor)] Repeat 5 times.
1 min- Burpees
1 min- Walking lunges
1 min- Inchworm
1 min- Push/Press ups
1 min- Plank
1 min- Leg lifts
1 min- Superman
1 min- Toe touches
1 min- Hip raises
1 min- Crab dips
1 min- Jump forward with both feet together
1 min- Reverse lunge back to start
1 min- Push/Press ups

Weekend Challenge- Spread the love!

Friday, February 14, 2014

Happy Valentine's Day!  No matter what your opinion is of this day, I hope you see it as an excuse to be nice to people.  Every one loves to be loved.  Therefore I challenge you to give out ten 10 second hugs this weekend. You will benefit too from this exercise.

Need more convincing?  Here are 4 scientific reasons why hugging is good for you.


Weekend Challenge- Tell me what you really think!

Friday, February 7, 2014

Now that I am settling into the new flat and new (real) job, and I keen to focus more of my free time on providing you with fantastic info.  The more you let me know your thoughts and views, the easier it will be for me to create a fantastic resource for you and your friends.

Please take a few minutes to fill out this survey on your views and opinions of PTMollie.com.

As this weekend's challenge requires you to be sedentary and (possibly) indoors, a bonus challenge is to run a mile and post your time below!  Or tweet me your time with a photo (@PTMollie).

Have an amazing weekend!


Quickie Workout #82

Sunday, February 2, 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 step ups/run ups/box jumps (based on your fitness level), 1 min star jumps, 1 min squats/prisoner squats
1 min- Upright row
1 min- Bulgarian squat with right leg
1 min- Press ups/Decline press ups
1 min- Bulgarian squat with left leg
1 min- Plank/Seal walk
1 min- Skip rope
1 min- Bicep curls
1 min- Wall sit
1 min- Triceps dips
1 min- Alternating toe touches
1 min- Lunges/Plyometric lunges
1 min- Press ups/Decline press ups
1 min- Plank/Seal walk