#janathon comes to an end

Saturday, January 31, 2015

First year & it was great!
I can't believe it is the end of January already and therefore the end of #janathon.  This month has flown by and I feel better than ever.  Of course, I was over-committed per usual with marathon training, #whole30, the VTG, and #janathon.  But I stuck with it and survived.

The thing I enjoyed most about #janathon was how I had to think every day about being active and then make it happen.  It was also great blogging about my adventures.  It would have been great to have posted every day, but I knew I had to set limits.  So in an attempt to be as creative as the other #janathon bloggers out there, I have made a little name poem (which takes me back to primary school).

Just do it. No time for excuses, I had to get out there!
Accountable. I knew there were other bloggers out there taking the challenge too. I didn't want to let them down
Never quit. I knew I had to do something, big or small, every day.  Since it was only 31 days, I knew I could.
Always keep moving. The brilliant part of #janathon is that walking, cycling, running around your garden in a dressing gown, all count.
Twitter was how I let the world know about my daily activities rather than blogging. Thank goodness for instant gratification.
Hungry.  All this training (and no sugar) gives me the munchies every once in a while.
Only 31 days. Nice and neat.
Next year. I'm in!

To wrap up the month, a dozen or so of the #janathon bloggers are going for a pub lunch next weekend.  I look forward to meeting the people I have been encouraging over Twitter this month.  Plus I will be off the #whole30 and therefore able to partake in a tipple.  Bring it.

Here is the summary of the last week of this #janathon adventure.  Thank you to all who kept cheering for me and accompanied me on my runs.

Saturday: Hours walking around East London looking at flats.  At least weather was better than it has been.  Dog walks.
Sunday: 9 mile run listening to Rich Roll podcast (see photo below), then 30 min of short intervals with my friend Becki.  Dog walks
Monday: Cycle to/from work, 2 dog walks
Tuesday: 2 quick runs= 3 miles, cycle to/from work and gym.
Wednesday:  30 min HIIT class, cycle to/from work, walk to/from gym, 30 min leg massage :)
Thursday:  20 min yoga, cycle to/from work, run 3.9 miles, 2 dog walks
Friday:  Accumulated 4 miles of running, plus 45 min of HIIT class, walk to/from gym, and 2 dog walks.
Saturday:  Technically a rest day for marathon training (and I have a 10K race + 4 miles tomorrow) so I walked 2 miles to Waitrose, then volunteered by walking a dog for 45 minutes.  My pup got two 15 min dog walks too.

(Sorry for the extreme close up WOAAAHHHHH)
A photo posted by Mollie millington (@ptmollie) on

Marathon training update. Weakling.

Thursday, January 29, 2015

My mileage is slowing increasing.  And with that comes the grim reality that I am not strong.  The day after a long run, I struggle to get up the hill on my bike.  At times, I even dismount and shamefully walk up the hill.  I wish I had a shirt that said 'yesterday was my long run' to help me save face.

Photo from RunnersWorld.com
I always knew that weight training would be an integral part of marathon prep.  My friends say that having a strong body will get you across the finish line when your mind is ready to quit. Slowly, I am incorporating weights in, as well as yoga.  Seriously, marathon training is a full-time job between the running, the eating, the lifting, and the stretching.  Mad props to anyone who pulls this off while working and has dependents to care for.

My dog comes on 2-3 mile runs with me but stops so frequently I wonder if he is ruining my training.  Hal Higdon suggests a walk/run plan for marathons, such as run for 9 minutes then walk for 1.  His point is that why start walking after your body is tired out but rather delay the fatigue as much as possible.  I need to decide what approach I am going to take.  Usually for me, once I start walking I find it incredibly hard to start running again.  Plus would I feel that I had accomplished my goal if I purposefully walk?

First things first. I set out to determine if I really was a weakling, if my legs needed more recovery time or if my muscles needed some TLC.  I reached out to a massage therapist, physical therapist and osteopath for their guidance on when we need rest vs when we need care.

First up is Anna, co-owner of the The Green Well.  This is where I have had a few treatments as one location is within walking distance of my home.  I also appreciate that Anna is also an athlete and therefore 'gets' me and my goals. (Side note, these ladies also donate 5% of their proceed and give volunteer treatments with cancer patients. Love them!)  I asked Anna a few simple questions about when you should seek out a massage during marathon training versus plain old rest and here is what she said:

During sustained running, as in marathon training, your muscles experience repetitive contractions. The harder and longer you run the greater the force your muscles experience. This causes the muscle fibres to shorten as well as creating micro trauma in the tissue. This is the body’s natural response to training and this is what makes you faster and able to run further. Unfortunately the side effects of this process can be; shortened, tight muscles, a restriction in range of movement in joints and decreased circulation due to compressed tissues. This can lead to pain and injuries such as illiotibial band syndrome, Achilles tendinopathies, plantar fasciitis and knee issues - not ideal when trying to push yourself for the big race.

Massage can help to alleviate these unavoidable effects of training, allowing you to:
·         Decrease your recovery time between training sessions by lessening the impact of delayed onset muscles soreness (DOMS).
·         Identify areas of tightness that may develop into injuries or hamper performance.
·         Maintain flexibility of your muscles, allowing them to function effectively.
·         Release muscle tension and restore balance to the musculoskeletal system.

Massage therapy works best as an injury prevention and recovery strategy. If you know that you have a pre-existing issue, perhaps an Achilles that’s flared up in the past or knee complaints, I would suggest that massage should be part of your training programme from the start. Of course if you do become injured massage can also help in your recovery programme.

When training for a marathon you should ideally be receiving massage on a weekly basis, however, due to financial and time constraints this is not always possible. With this in mind I would recommend massage every three to four weeks during training, perhaps upping this to once a week during your peak training period, when your sessions are long and your body is feeling the toll. The best time to have a treatment is within 36 hours of a long training session and at least two days prior to your next big training session (this enables the therapist to treat any specific muscular tightness and allowing a couple of day’s recovery).

For runners who can’t afford regular massages, consistent stretching and icing are essential. Foam rollers, strategically placed tennis and golf balls (good for getting into the upper parts of your hamstring) can also supplement regular massage. Although unfortunately they’re not a replacement for skilled hands that can work through muscle issues.
Photo from TheRockyMountainHalf.com

It may seem like obvious advice but you must always stretch after runs - don’t forget your glutes and IT bands as stretching these areas is vital in reducing injury and maintaining good balance. Icing will also help your recovery time, so you’re ready for your next session. I would also suggest supplementing your running training with regular sessions of Pilates or yoga. Apart from being important for your core strength, these disciplines get your muscles working in different ways, therefore decreasing the risk of running induced repetitive strain injuries

It’s important to note that the effects of massage are cumulative, the benefits increasing treatment after treatment. Receiving one massage prior to a race will not have the same benefits as regular treatments. It is not recommended that you have your first ever sports massage in the week prior to the event as you don’t know how your body will respond!

If you want to increase your chances of preventing injury and aiding your recovery time then massage should be an important part of your training programme. If this isn’t possible then make sure you’re stretching properly, using self-massage (foam rollers etc.) and icing regularly. However, if you do feel a niggle then go and see a qualified sports massage therapist as soon as possible. Hopefully it’s nothing, but a problem that’s not addressed soon enough could develop into an issue which hampers your entire training programme.

Thanks so much to Anna for sharing her wisdom.  I hope to post more suggestions from the other professionals I consulted with in the next few weeks.

Do you schedule in regular massages when training for a marathon?  How do you keep your legs fresh?



#whole30 still causing me anxiety

Tuesday, January 27, 2015

Photo from  www.allenbukoff.com
Last week, I dreamed I was out moving my stuff from storage to my home. I was walking back with the last load and I realized I was drinking a Diet Coke. I didn't remember buying it, opening it, but I suddenly realized I was on day 15 of the whole30 (remember this is in my dream) and I was going to have to start all over again. My thought process was-what if I just threw away the can, would I really need to start over? The. I was at a kids birthday party and dinner was being served. It was pizza, and I ate some.

Weird dream huh? I have just reached the hump of day 15 and clearly have not slayed any sugar dragons, sugar cravings, etc. I am in denial. My latest thought process is 'so what if I enjoy a can of diet coke a day?' 'If I cut out grains and dairy, that should buy me some spare nutrition points, right?' 

Nearly every day this month, my sweet treat has been a banana covered with almond butter. It is delicious and it take serious restraint to not have 2 or 3.  Hunger triggers at work are clearly stress-related. Any time I feel over-whelmed, I reach for my lunch bag. Luckily this month it has raisins, nuts, apples, and the occasional Nakd bar instead of the old standby of Kit Kats, and a 2nd can of diet coke.  Adding spices such as cinnamon and coriander make my meals a bit sweeter and enjoyable (even chicken thighs).

I am loving how I feel on the whole30 though for the most part. There is zero pain in plantar fasciitis and/or Achilles tendinitis. My stomach has been great, except for the last few days. This is either from my delivery of Nakd bars or more likely the potatoes I have starting using in my cooking. With my weekly veg delivery, a bag of tripoli potatoes appear. I let the first bag sit in the cupboard thinking I was use at the end of my 30 days. The following week another bag arrived.  It was only in 2014 that the whole30 amended its overarching manifesto and allowed potato back onto our plates (luckily sweet potatoes have always been ok).  When I consulted my other whole30 friends, Leah, said she avoided them as they made her feel bloated. I have only noticed my bathroom patterns have changed slightly. I made 3 dishes with the potatoes (pink soup, crack veg, cauliflower, potato, kale curry) so once my leftover are gone I will just keep the potatoes in the cupboard.

Little sugar dragons. Don't they look delish?
Unfortunately my 36th birthday falls in the last few days of my whole30. We are also having a farewell run for Leah at Winter Run UK followed by a brunch. It makes me sad that I can't indulge in these small celebrations. Honestly, I don't mind the not-drinking part (it would be nice to toast some prosecco) but no chocolate? No dessert? No syrup? No pancakes? 

Damn you sugar dragon.

One week to go.

Quickie Workout #124 Tabata time

Sunday, January 25, 2015

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).

You will need to download a HIIT (high intensity interval timer) for today's workout. Set it for 20 seconds activity with 10 seconds rest x 8 rounds.  Each exercise lasts 4 minutes.  In between each exercise you have 1 minute to recover.  Good luck!

Warm up: hop-hop-squat

#1: 180 degree jump and squat

#2: Russian twists

#3: Squat with overhead press

#4: Alternate crunches with Supermans

The 12 things that got me through my #janathon runs

Friday, January 23, 2015



The weather in January is getting old quick.  I spend half my day worrying about what I should wear on my run, followed by half the run taking things off.  Occasionally, the sun will be shining and then everything seems ok with the world.  Between #janathon and marathon training, I have had twice as much motivation to get out the door and put some miles in.  It is even a bit light when I get home from work now, which is also encouraging.

Ear band, Yur Buds, merino top, Oldland- check!
1.  Karrimor high vis ear band- Keeps my ears warm, extra security for  my Yur Buds (see #2), holds my hair in place and makes me visible from all directions.
2.  Yur Buds- Up until I picked up some Yur Buds in 2012, I used to run with old school headphones.  Ear buds would always fall out of my ears and actually hurt to wear as well (I have small ear canals).  Plus the sound quality was never good. So I didn't worry about being cool but focused on my runs instead.  Luckily, Yur Buds comes in different sizes, is a soft flexible material and twist in for a perfect fit.  These are a must if you run with some tunes on.
3.  Icebreaker 200 baselayer top- I make no secret that I love merino wool.  Merino socks have been a staple since living in Michigan.  Now I also invest in base layers for summer and winter.  This month, the chilly yet sunny temperatures make the Icebreaker 200 lightweight perfect single layer for outdoor running. Added bonus is that they don't stink after wearing for several runs. Score!
4.  2XU compression leggings- Active In Style carries 2XU leggings so I picked up a pair with their Zero Calorie Advent Calendar discount code.  Compression leggings were something that I had been meaning to get for a while, but wasn't sure if they were worth the money.  Well, I can tell you after only a few runs that they are worth every cent.
5.  Smartwool merino socks- Mom, please send me a pair for my birthday.  They are expensive so one or two will do.  How can anyone wear cotton socks in the winter is beyond me.
My 2XU leggings with pink accents, naturally
6.  My dog- He may be old and take way too many sniff breaks, but he is good for 1-2 miles before I have to drag him home. We decided he is more of a sprinter than a long distance runner.  He also likes assisting me when I stretch.
7.  Poop bags (see #6)
8.  Workplay bags Fleetfoot II bumbag- this little bag carries everything for me (phone, keys, nakd bar, poop bags, plus gloves and jacket when I get warm). I am sad to say I might have to leave it at home for longer runs so I can have water bottles on my hips (it can carry 1 bottle).  Still working that out though.
Oldland 'helping' me stretch or making
sure I am not dead.
9.  Light weigh high vis running jacket- I have no problem will being lit up like a Christmas tree if that means no one will hit me or my dog.  Pretty sure I purchased this for cycling off Sport Pursuit. (amazing flash sales website for sporty people)
10. Nike fleece gloves with key pocket and reflective bits- fab gift from my stepmom a few years back. Not as warm as my proper cycling gloves yet better than stretchy gloves from pound shops. Thank you Nike.
11. Strava- This app has played an integral part in my training. Without it, I don't think I would have a clue about my progress. It even tells me every mile I have gone so I don't need to keep checking my phone for the distance.  Do you follow me yet on Strava?
12. Tissues/Kleenex- As I tweeted earlier this week 'I wish my legs ran as effortlessly as my nose'.

I can't believe we are nearly at the end of January.  Hopefully #janathon has developed some good habits for me in thinking about incorporating activity each and every day.  Here is a recap of my week:

Saturday: walking around Leyton looking at flats for hours on end
Sunday: 5 mile run, 40 min dog walk with Snowy
Monday: 90 min stretching yoga, cycle to/from work
Tuesday: 3 mile run, cycle to/from 3x
Wednesday: 30 min HIIT class (strength training), 2.2 mile run with dog; 1.8 miles on treadmill,
Thursday: Rest day but road bike to/from work and then to/from Waitrose (up a giant hill carrying a bag of potatoes in my bag), walked to and from train station
Friday: will entail: 3 mile run; teach 60 min HIIT class, stretch, cycle to/from work.

Recipe: PTMollie pink vegetable soup #whole30 #paleo

Tuesday, January 20, 2015

In the autumn, my #whole30 friends clued me in to a Living Social voucher for Riverford home delivery.  This organic farm company delivery fruit, veg, and meat to your home.  The voucher I got was for 3 medium sized boxes of organic vegetables.  It was a sign that I should complete another whole30 in the coming months.  So here I am, halfway through and trying to be creative with my deliveries.  (For example, I ate cabbage for the first time.  And I liked it!)

Here is a recipe for soup using the bits and bobs that were delivered to me.  I am excited that it turned out pink, and will now call it my signature soup.  I am proud to say it is also #whole30 and #paleo complaint.

Enjoy!

Ingredients
Boiling vegetables in chicken stock
1 liter chicken stock
300 ml water
5 small tripoli potatoes, peeled and chopped
1 head of broccoli, chopped
1 beetroot, peeled and chopped
2 tablespoons coconut oil
1-2 medium onions, peeled and chopped
1 tsp allspice
2 tsp ginger
1 tsp nutmeg
Salt and pepper to taste

Directions
1.  Boil potatoes, broccoli, beetroot in chicken stock and water.
Onions cooking in spices
2.  While it is boiling, saute onions in coconut oil and spices until onions are soft
3.  Once potatoes are done (stab with fork and if potato slides off fork, it is done), add cooked onions.
4.  Continue to boil for 10 minutes.
5.  Blend bit by bit to a smooth consistency.  Have a second bowl nearby to pour blended soup into.
6.  Serve warm with salt and pepper to taste


It really is pink. And delicious!



Quickie Workout #123

Sunday, January 18, 2015

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- Skipping; 30 sec each direction- Grapevines
1 min-  Push/Press ups
1 min- Hip raises
1 min- Burpees
1 min- Alternating reverse lunges
1 min- Overhead/Shoulder press
1 min- Jumping jacks/Star jumps
1 min- Arms out straight in front and quickly switch right and left hands on top.  Hold a light weight to make it harder.
1 min- Bring hands behind your back. Keep arms straight and keep palms facing up. Pulse thumbs together to exercise the back muscles.  If you don't feel anything, lift the arms up.
1 min- Around the World lunges 
1 min- Stand in a doorway, press arms out to the side against the frame, trying to widen the frame with your hands. Keep pressing for the entire minute.
30 sec each side- Teapot abdominal exercise
1 min- Reverse curls

More chilly #janathon fun

Friday, January 16, 2015

Another week and #janathon is still going strong.  Remember I am tweeting all my activities if you want live updates through the week.

Of course, it is much easier to just read my weekly summaries.  So let's delay no further!

Just about every day, I am managing to get in a few walks in with Oldland (my dog) in the local park or around the neighborhood.  Variety is the spice of life for a dog.  Every day, I cycle my way to work and then walk to the gym for my shift.  The distances aren't that far, but I try to keep a steady pace.  There is one hill I cycle up (2x/day as Oldland is let out on my lunch break) and it never feels any easier to climb, especially after a long run day.  It is really discouraging as I don't think I am improving.  My husband pointed out that I need to time it, as it might still be tough but I may be going just a wee faster.  This week I will turn on the Strava before I leave work and see how I get on.

My mid-weeks runs are starting to get longer.  This week I had two 3 mile and one 4 mile runs.  But I also have found myself so exhausted I had to take a few days off from running.  If I am going to succeed in my marathon training, I really need to get more sleep booked into my schedule.  But I must say I am really proud of myself for sticking to the marathon training plan so far.  I have had to switch a few days around here and there, but I am meeting the required number of miles per week.

Because of the crap weather, I am focusing more on is home workout videos to balance my training.  The cold and wet is a bit discouraging, along with the sun setting while I am still at my desk.  To squeeze in a few more active minutes, You Tube has become a God-send.  I started off with Zero Calorie Advent Calendar channel and will soon have to look for something new.  What do you recommend?  Pilates on Demand? Movement for Modern Life?

Here is my #janathon summary for week 2:

Saturday: Lots of walking exploring new neighborhoods of London; short yoga video
Sunday: 7 mile run followed by a good stretch; 1 hour dog walk with Cinnamon Trust match; bike rides; more dog walks; walk to gym
Monday: cycled to/from work.  I was exhausted!
Tuesday: cycle rides, dog walks, 3 mile run
Wednesday: walked to work, 1 dog walk, 4 mile run.
Thursday: Abs; walked from St Pancras to Euston in heels with 10kg bag
Friday: 5K run; 45 min HIIT training; cycle to and from work

Dear God, why am I doing the whole30 again?

Wednesday, January 14, 2015

For my regular readers, you will remember that in August 2014 I completed my first #whole30 challenge.  This was a big change for me as I transformed from vegetarian to meat-eater. My primary objectives were to relieve pain from my plantar fasciitis and Achilles tendinitis, which were sometimes a hindrance when exercising.  I slept better, learned how to cook meat, and even had my first steak.  What was missing was the morning energy flows (wanting to kill someone and then tiger's blood).  My husband and I deducted that the meat eating through my body into a tizzy and it was focusing on that aspect of the journey, rather than detoxing.  On a personal note, I was quite proud of myself for actually finishing something I started.

Photo from www.keeppy.com
Fast forward a few months to today.  The autumn wasn't filled in many races and Christmas in NY meant lot of eating out, drinking, and cookies. (Oh so delicious cookies)  In December a few friends said they were going to start 2015 with the #whole30 and it sounded like a good idea.  Due to one more family holiday celebration, I started my 2nd round of #whole30 on Tuesday 6th January.


This time round, I wasn't as panicked about preparing.  We added meat and extra veg to our Ocado order. We also have a weekly organic vegetable box delivered from Riverford for inspiration (click here to see my yummy braised cabbage).  I started re-reading It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways.  And then it was time to begin.  The first week, I stuck to my tried and true recipes from the last session.  Now that we have a dog, I am a little more pressed for time so I have to make sure I have my food prepped, dishes washed, and garbage emptied to avoid a mess when I get home.

I am still struggling with eating when out and when dining out.  My husband and I were running errands on Saturday and I soon realized the apple and nuts I brought wasn't going to cut it.  We found a M&S petrol station and I started digging through the pre-packed food.  I ended up with a salad but had to through the dressing away.  I was unable to find any protein to add to it because all the 'grilled' and 'roasted' chicken had sugar in it!  Sugar people!  Maybe it is more as a preservative but it made me frustrated.  One, because I was going to be hungry and two because people but this stuff thinking they are making a smart choice and they end up with sugar on their plate.

By Sunday night, all I could think of was why am I doing this? Why am I driving myself nuts with cooking, reading labels, and arguing with my husband about who's turn is it to do the dishes.


A photo posted by Mollie millington (@ptmollie) on


But then I realized, I have been training for my marathon for over a month and am not in any pain (knock on wood, as we say in America).  No plantar pains, no Achilles.  Is this a Chrismtas miracle?  Is my slow mileage build up and regular stretching paying off?  Or is it less than a week of meat, fruit, and veg only?

Time will tell.  I am nearly 1/3 of the way done.  Cheating now only means having to restart and I don't want to do that!  I will say fueling for long runs is tough but I might have that sorted with Energy Bits (100% algae and therefore whole30-worthy).  I am trying new recipes now and managing just fine.  The first few nights, I dreamed about eating bagels and chocolate-covered pretzels.  We are delaying my birthday celebrations to 7th February as I am still on the regime for my actual birthday.  Surely, my birthday cake will taste much sweeter?  And my Diet Coke. And .... maybe I need to work more on the psychological side of this month?  The first week is always the toughest, right?

Quickie Workout #122

Sunday, January 11, 2015

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- 3min- brisk walk, jog or run
1 min each leg- 1 legged squat
1 min- Jumping jacks/Star jumps
1 min- Prisoner squats
1 min- Crab tricep dips
1 min- Crab walk
30 sec each side- Side plank
1 min each side- Clams
1 min-  Bicycle ab exercise
30 sec each side- Fire hydrants- on hands and knees, lift one bent knee out to the side (like a dog urinating on a fire hydrant)

#Janathon- marching on

Friday, January 9, 2015

First day of #janathon: walking to work
We are over a week into January and I am loving #Janathon.  Although I am training for Prague marathon, it has been an added motivator in getting me out the door.  My morning thoughts are not only 'when can I eat?' but now include 'what exercise can I fit into my day?'  (Contrary to popular belief, I do not exercise all day long.  I have a real job too.)

Luckily, my commute is by foot or by bike which makes for easy exercise.  I wanted to go above and beyond what I normally do though to really get the most out of #Janathon.  With that in mind, I also walk my dog a few times a day (10-20 minutes) but have been counting that too.  My marathon training ticks off 4 days a week.

Wells' 13th century cathedral
Two of the highlights of the last week were exploring Wells in Somerset,  It is the smallest city in England and where Hot Fuzz was filmed in 2007.  It is a only short drive from my in-laws which made it a perfect day trip.  The city square is instantly recognizable from the film and the cathedral is impressive.  Funnily enough, Hot Fuzz was on the telly that evening so the family watched a bit of it.  It was also neat to see the oldest continually occupied street in Europe (dating back to 1360's).
A photo posted by Mollie millington (@ptmollie) on

From the film Hot Fuzz.  How could they be out of Cornettos?!?

The other treat was being connected with Olivia (of Golden Pulse) via Twitter through a mutual friend.  I knew I had to get a long run in for my marathon training but don't know too many people in Bristol.  Within minutes, I had a running buddy who took me along the towpath on a grey Sunday morning.  The time goes much quicker when you have someone to chat with, doesn't it?
Olivia and I post-run

Here is the breakdown for my first full week.  I hope to be more creative the rest of the month.

Saturday 3/1- 90 min walk with family and dog
Sunday 4/1- 6 mile run along Bristol towpath with new friend Olivia, explored Wells on foot with in-laws
Monday 5/1- 1 mile run with dog, who then got hit by a bike (my fault) after which we walked back together, another dog walk later
Tuesday 6/1- 2 mile run, cycle to work, walk to/from gym, 
Wednesday 7/1- Walk to/from work, 3 mile run, 30 min HIIT class
Thursday 8/1- 3 mile run, cycle to work, 2 dog walks (also #run2workday)

How do you incorporate exercise into your day?  Do you do press ups at your desk?  How about calf raises as you brush your teeth?  I would love tips on ways to squeeze it in.

Recipe: Powdered Peanut Butter (PPB) cupcakes and frosting

Wednesday, January 7, 2015

Back in October, my friend Zoё created a yummy recipe for chocolate chip PPB shortbread cookies with Hale Naturals Powdered Peanut Butter. (as I am on Day 2 of #whole30, I am drooling on my laptop at the thought of these).  I am happy to say Zoё was back in the kitchen this weekend and has created a PPB cupcake with PPB icing recipe for you to try.

Remember PPB is a powder that you can used for shakes, cooking, baking, porridge, etc.  If you want it in traditional peanut butter form, just add water to reconstitute.

Thanks Zoё for this mouth-watering recipe. Here you go folks!

Cupcakes are done #yum
PPB cupcakes with PPB icing

For cake mix:
100g butter or margarine
100g caster sugar
2 eggs, beaten
1tablespoon vanilla extract
3 heaped table spoons PPB
1-2 tablespoons of milk

For frosting:
120g butter, softened
200g icing sugar
2 tablespoons PPB
1-2 tablespoons of milk

Here is the frosting to go on top
Directions:
1. Preheat oven to 180 gas mark 4 and line muffin tin with 12 cases
2. Cream butter and sugar together, beat in the eggs a little at a time and stir in vanilla extract
3. Fold in flour and PPB, adding milk until a 'dropping type' texture
4. Bake for 15 minutes, or until golden brown and a skewer comes out clean
5. While cupcakes cool, beat butter in a bowl till soft, then add half the icing sugar and beat till smooth
6. Add remaining icing sugar, PPB and a tablespoon of milk (adding more if necessary) until the mixture is creamy and smooth.
7.  Frost cakes when they are cool.

Quickie Workout #121

Sunday, January 4, 2015

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- Start with feet together.  Step one foot out the side and squat. Return to center. Repeat on other side; 1 min- Reverse lunges; 1 min- Barndoors (both directions)
1 min- Overhead press holding tins of soup or weights if you have them
1 min- Bicep curls
1 min- Sumo squats
1 min- Calf raises
1 min- Speed skater jumps
1 min- Jumping jacks/Star jumps
1 min- Plyometric lunges (or walking lunges if you need a low impact option)
1 min- Overhead press holding tins of soup or weights if you have them 
1 min- Tricep kickbacks
1 min- Wall sit 
1 min- Push/Press ups against the wall
1 min- Wall sit

#Janathon- every day exercise

Friday, January 2, 2015

#Janathon dude
With January in full swing, many of us are focused on changing things we don't like. Maybe it is a job, fitness level, eating habits, outlook on life.  I have a few I am working on myself.  In true Mollie form, I have over committed for this month but there is some overlap. First, I am continuing my marathon training. My 'Back On Track' VTG start next week during which I will be exercising more routinely.  My eating habits will be refined by following a Paleo diet for the first half of the VTG, which will take a large commitment of time and organisation.  With the redesign of my website (what do you think?) I also want to develop my fitness writing a bit further. That is where Janathon comes in.

Janathon started 5 year ago by Joggerblogger. It has since been taking over by Cathy White of Jog Blog fame. This year, there are over 100 participants. Every day we are committed to doing some sort of exercise.  When Janathon first started, you had to write about your exercise each day on your blog. This year, it is a bit more simplified- tweeting and face booking count too.  

I will be tweeting with the hashtag #Janathon and blogging a summary of my training schedules on Fridays.  If you want more, I will probably be snapping photos of my training on Instagram and Twitter. I encourage you to do the same. Shout about your physical activity on social media and to friends and family. You will be an inspiration to others and be held accountable too.

Janathon will be popping up on the blog over the next few weeks, so I hope you enjoy it.  I am happy to try some new exercise outlets.  Please let me know where you are exercising and what you are doing in the comments below. I will try to cheer you on if I am able.

#janathon training log:

1st January- ride bike to & from work, walk dog 2x
2nd January- walk to & from work, 1.7 mile run with dog, walk dog 2x

Conquer 2015 with SMART goals

Thursday, January 1, 2015

Forget 'resolutions'. Set SMART goals and take action in 2015.  Read my tips on goal setting on the H2 Life Blog then set your own.

Here are a few of mine:

1.  Run my first marathon on 3 May 2015 in under 5 hours 30 min.
2.  Spend more time with my husband where we are 'unplugged'. (I know this isn't SMART yet, but he and I need to work out what is achievable).
3.  Become a Clubberise instructor by end of 2015.
4.  Complete my Coach in Running Fitness certification by 1 July 2015. (Anyone need a free running coach for 8 weeks? Seriously).
5.  Publish my first e-book by 1 October 2015.
6.  Recruit 10 new members to the RODS Racing European team and set up the RODS Jr Program at St Saviours C of E Primary.

If you want more coaching for your SMART goals with additional support from me, consider joining my Virtual Training Group which starts 5th January.

When you have your's figured out, leave a comment below for added accountability. Once you tell the world via the internet, you have no choice but to do it, right?  :)