QuickieWorkout #88

Sunday, March 30, 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 alternating lunges; 1 min walking up and down stairs; 1 min squats
1 min each side- Woodchoppers
1 min each side- Bulgarian squat
1 min- Plank
1 min- Lateral raise
1 min- Bicep curl
1 min- Box jumps
1 min- Spiderman push/press ups
1 min- Hip raise
1 min- Boat pose
1 min- Burpees
1 min- Jumping jacks/Star jumps
1 min- Upright row

Weekend Challenge: Be the change you wish to see in the world

Friday, March 21, 2014

March 21 is World Down Syndrome Day (inspired by the trisomy of the 21st chromosome).  How perfect that is aligns with my weekend challenge?

If you are a regular reader, you know I am the European Regional Director of RODS Racing.  We fund raise to provide adoption fees for orphans with Down Syndrome.  These orphans are usually from overseas, where the culture might not embrace these loving children.  Adoption fees can range from $15,000-30,000 (£9,000-18,000) and often times will prevent families from opening up their homes.

Today's weekend is tiered.  I truly hope you embrace this challenge and use it to motivate you to achieve.

Level 1- Share and RT this post to raise awareness for orphans with Down Syndrome.  You can also follow us on twitter: @RODS_Racing is for the entire team.  @RODS_Euro is the UK and Europe region.

Level 2- Make a donation to
Mei Chen.  Here is how fate is bringing her home:

On August 24, 2009 she was found abandoned in front of a hospital in a card board box. She was only an infant at the time. Since that day she has spent her time in an orphanage with little hope of getting out.
Last year I received an email from an individual in Canada named Christalee that caught my attention. She told me about how she adopted a child from China a few years ago. When she went to the orphanage the day she was united with her child she saw a little girl in a crib who appeared to have Down syndrome. She only saw this little girl for a brief moment but that image has stayed with her. She asked if there was anything we could do for her.
Together with Christalee we went to work. First we needed to find out if this little girl was still there. We contacted the orphanage and indeed, the little angel was still there. When corresponding with the orphanage director we found out that she was not available for adoption. When we asked why, she told us that she didn't think anybody would want her because she has Down syndrome so they didn't go through the process of getting her listed and eligible.
For the last 3 months we have been working to change this and get Mei Chen officially listed and eligible for adoption. I'm happy to say we are in the final stages of completing this! We expect Mei Chen will be officially eligible for adoption by month end.
Limited edition shirt
We've also been raising funding that will be a grant to the family who comes forward to adopt her. Our goal is to raise $15,000. So far we are just over $11,000.

Level 3- Buy a limited edition RODS Racing shirt or hoodie, from which proceeds will go to Mei Chen.

Level 4- Host your own fund raiser! Have a bake sale at work, organize a poker tournament (where the house wins), raffle off some prizes, whatever you can do to help us raise money and spread awareness.

Level 5- Join RODS Racing!  We have team members all over the worlds and are always looking to expand.  Our aim is to become the world's largest team of endurance athletes.  You don't have to be fast or fit, you just need to believe in what we do.  Still not sure?  Here are some of the benefits:
  • We save ORPHANS!!!
  • Become part of a very active community of individuals and families with similar motivations
  • Product discounts from many of our Sponsors
  • Invitation to our annual Team Banquet and Team Race
  • One on One training consultation from race coach compliments of QT2 Systems
  • Did we mention that YOUR racing efforts SAVES ORPHANS!
I hope you rise to the challenge today. I am willing and able to help new team members sort a race schedule and adopt a training plan.  If you put your mind to it, you can be unstoppable.


Quickie Workout #87

Sunday, March 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- 2 minutes jog, 1 minute jumping jacks/star jumps
30 sec each- Side plank
1 min- Inchworm
1 min- Leaping forward on both feet. Get high!
1 min- Tricep dips
1 min- Spiderman push/press ups
1 min-  Froggie crunches
1 min-  Reverse curls
1 min- Overhead press
30 sec each leg- 1 legged squats
1 min-  Push/Press ups
1 min-  Run in place with high knees
1 min- Mountain climbers

Quickie Workout #86

Sunday, March 9, 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 Hop-hop-squat, 1 min Inchworm, 1 min Bear Crawl
1 min- Prisoner squats
1 min- Plyometric lunges
1 min- Up-up-down-down plank- in a plank position, go up on to the palm of each hand then back down to forearm continuously
1 min- Reverse curls
1 min- Burpees
1 min- Bent over row with resistance bands or bottles of water/dumbbells in your hands
1 min- Reverse fly
30 sec eachStanding side crunch by bringing knee up and bend over to the same side
1 min each leg-  Arabesques
1 min-  Lateral raise with resistance bands or bottles of water/dumbbells in your hands
1 min- Bicep curls with resistance bands or bottles of water/dumbbells in your hands

Weekend Challenge

Friday, March 7, 2014



This weekend we are going to have an easy one.  Set a timer for 60 seconds.  Do as many push/press ups as you can in this minute and post your number in the comments below.


#justdoit

Goodbye fried eggs and Mountain Dew

Thursday, March 6, 2014

I have been having a pity party for myself over the last several months.  It started with plantar fasciitis in May 2013, which has only recently subsided (touch wood).  In November, I started a new job but the commute took away my fitness teaching opportunities and time to train.  In December we moved to be closer to my new job (yay) and then it was the Christmas party season.  January brought about new motivation (as it does for everyone) with the delivery of Julia Buckely's The Fat Burn Revolution (TFBR).  I was settled into a routine at work, had a 10 minute commute, and was refreshed by the shiny new year.  I started experiencing pain in my shoulder meaning I was no longer able to lift with Julia.  Even swimming was uncomfortable.  To help speed my recovery, I had a few massages with Anne of The Green Well.  She thought it was more of a muscular response to training after getting out of habit. It was a relief to know the situation was temporary.  After each massage session, I immediately felt relief.  Readjusting my desk height at work also seemed to reduce the strain on my neck and shoulders.  I felt ready to get back to exercising so while my shoulder was recovering I did a few muddy runs in the local park in the hope my fasciitis would not rear its ugly head. The short runs on grass left my feet feeling ok. I started to think it was time to get back into fitness.  We went away on a ski trip.  And when we got back, I developed a cold. Brilliant.

During this time, I was mentally creating this huge list of races to complete in 2014. My motivation comes from Rod's Racing as I am in charge of European recruitment (wanna join?).  Physically I am wondering if I will make it. My first big race is a 1/2 marathon in May and the other big one is Ride London 100 in August.  Hal Higdon's 8 week plan is what I am trying to follow, but my cold has gotten in the way a bit.  Four runs in so far.  Instead of speed work, I have re-started TFBR (1 session done!).  My mileage this week has been low but I can't breathe through my nose properly yet. Other races I am considering are the Dorney Lake Duathlon, Thames Turbo Sprint Triathlon, and Electric Run.

Where do fried eggs and Mountain Dew come into all this?  I have gained 10 pounds.  In 3 months.  At my age, I am not confident my metabolism will be able to reverse this.  My activity levels are still low as I no longer teach classes.  It all comes down to calories in.  I am the first to say I have no self control.  If food is in front of me, I will eat it.  If I start drinking, it's going to be a crazy night.  Part of my new job's daily routine is a tea break in the morning.  It started off with a few biscuits than were replaced by an egg and toast as a healthy replacement.  However, today I witnessed the eggs coming out to the buffet.  And they were in a pan with 1cm of oil.  Why is it necessary to cook like this?  I have no idea.  It seems to be about 90 calories but 70% saturated fat.  Toast is 69 calories.  In addition to this champion meal, I have a 400ml bottle of Mountain Dew every day (maybe I should get over my disdain of coffee and tea. After a crazy Christmas Eve, I am off Diet Coke for a while).  And, as my scale will tell you, these calories add up when consumed 5 days per week.

So as of today, I am saying goodbye to the fried eggs and Mountain Dew. I know they are bad for me (even without the weight gain).  I just needed extra motivation to cut them out.  Peppermint tea is packed in my lunch bag for tomorrow's dosing at my desk, as is an apple with peanut butter for my morning snack.  If worse comes to worse, I will have to be unsocial and not go to the canteen on my tea break.

How do you stay awake at your desk?  Have you ever had to change your routine at work to avoid temptations?


Quickie Workout #85

Sunday, March 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 on a step or sturdy low bench. 1 min box jumps or jumping jacks/star jumps.  1 min run in place with high knees. 
1 min- Plank
1 min- Push up with right leg off the ground
1 min- Boat pose with legs in tabletop position for beginners.  Hold tummy in to support lower back.
1 min- Burpees
1 min- Plyometric lunges
1 min each side- Side crunches
1 min- Push up with left leg off the ground
1 min- Leg lifts
30 sec each- Hip raises with 1 leg in the air. Drive heel of stabilizing foot into the ground for support. Squeeze that bum!
1 min- Downward dog into push/press up position and then back to downward dog.
1 min- Squats