Advent 2017: 15th December

Advent 2017: 14th December

Advent 2017: 13th December

Advent 2017: 12th December

Advent 2017: 11th December

Advent 2017: 10th December

Advent 2017: 9th December

Saturday, December 9, 2017

Spread some sunshine wherever you go today.


Some shopping discount codes for the holiday season:
Sundried, premium ethical activewear*: get 50% off with PTMOLLIE

Advent 2017: 8th December

Friday, December 8, 2017

Something different today. I have posted the workout below, rather than a link.  Enjoy!


Quickie Workout #125

As usual, remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please check out my How To posts, 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 skipping, 1 min walking lunges, 1 min skipping
1 min:  Low pulsing squat- feel the burn!
1 min:  Push/Press ups against the wall
1 min:  Wall sit
1 min:  Push/Press ups on the ground (try on your toes first, then drop to knees if you have to)
1 min:  Leg lifts
1 min:  Supermans
1 min:  Plank
1 min:  Tricep dips
1 min:  Toe touches
1 min:  Squat thrusts
1 min:  Bicep curls with light weights or tins of soup
1 min:  Small arm circles, 30 sec each direction

Advent 2017: 7th December

Thursday, December 7, 2017

My soccer/football coach used to tell us this all the time during our ball handling drills.  Those who weren't losing control of the ball where staying in their comfort zone and not trying very hard.  Or maybe he was trying ot make me feel better.....


Quickie Workout #124 tabata!


Shopping discount codes for the holiday season:

Sundried, premium ethical activewear*: get 50% off with PTMOLLIE



Elvie, your most personal trainer for kegals*: 10% off with PTMOLL

Advent 2017: 6th December

Wednesday, December 6, 2017

Today is the last day to register for the London Winter Run.  I hope to see you at the start line.  At the bottom of this post is a discount code.  Read my review of the 2015 event here.



Quickie Workout #123


Still have Christmas shopping to do? Check out these discounts from me to you.

Sundried, premium ethical activewear*: get 50% off with PTMOLLIE



Elvie, your most personal trainer for kegals*: 10% off with PTMOLL

London Winter Run Series, 10K in central London: £3 off with PTMOLLIE2018. Entries close TODAY

*Disclaimer

Advent 2017: 5th December

Tuesday, December 5, 2017


Some shopping discount codes for the holiday season:

Sundried, premium ethical activewear*: get 50% off with PTMOLLIE



Elvie, your most personal trainer for kegals*: 10% off with PTMOLL

London Winter Run Series, 10K in central London: £3 off with PTMOLLIE2018. Entries close 6/12/17

*Disclaimer

My December workout plan

Monday, December 4, 2017

Harvey writing up my homework
As you can tell from my lack of posting in November, it was a busy month!  I have continued to work with the team at Function360.  Just about every week, I meet with one of their corrective exercise specialists to develop my strength and flexibility for marathon training.  The pain I normally have when running is starting to subside and track is feeling a tad bit easier.  Function360 also squeezed me in for an emergency session when I pulled my hamstring (I really hate running for the train).  I went in for 30 minutes for some stretching and dry needling.  I took it easy the rest of the week and was running again after four days.  Previously, the only way I would have treated a pulled hamstring would be to rest it.  But now I know better!

Because I only visit Function360 once a week, I am making time to repeat the exercises at home too and even work on my breaks.  There are various movements to stretch my Achilles, open my hips and develop my glutes, so I do with best I can with what equipment is available.  Luckily, as a personal trainer, I have a lot of kit at home, such as exercise bands, yoga mats, dumbbells, and even a stability cushion.  I also have a coach who is always supervising my at-home sessions.

Deep hip openers
Keeping my baseline fitness going, I am teaching indoor cycling one night a week at a local gym and hitting up Mile End track on Tuesday night.  Advent Running has officially started too, which gives me a goal to exercise for 30 minutes a day.  I hope to get a 5K in every day this month to complete this.  With the London Winter Run coming up in February, I am toying with the idea of a 10K PB which will have to be sub-50 minutes.  My PB is from years ago, so it will take a bit of hard work to get me speedy again.  I feel like I have the framework in place though with Function360, track, and now Advent Running.

Train #4, what I like to call the caboose
Finally, I am finishing up a 10 week program with Shannon Clifford's nutritional coaching.  It has been an interesting 10 weeks.  Two of them I was travelling in the USA, which meant calories were infinite.  It also took me about 10 weeks to get a grasp on portion control.  I am happy to say I am at my target weight and looking to focus on my macros now that I have calories in check.  For example, after I switched from porridge with chia seeds, banana, and honey to eggs, sweet potato and avocado for breakfast, my mid-morning craving have disappeared.  It just goes to show that you need to have some protein and fat in your meals to feel satiated (or at least I do).

I needed all this warm ki over the weekend.  The temp in London seems to have dropped.  Brrrrrr!
That's it from me.  Finishing up December with an overcommitted bang, as always!  If you want to work with Function360, use my referral code #F360MM15 for 15% off.  They are really some of the nicest people in the business. And you can get £3 off registration for London Winter Run with my code PTMOLLIE2018.  Entries close 6/12/17 though so book in soon.

Advent 2017: 4th December


Still have some Christmas shopping to do?  I included some of my discount codes at the bottom of this post for you to save while you shop.

Quickie Workout #121


Sundried, premium ethical activewear*: get 50% off with PTMOLLIE



Elvie, your most personal trainer for kegals*: 10% off with PTMOLL

London Winter Run Series, 10K in central London: £3 off with PTMOLLIE2018. Entries close 6/12/17

*Disclaimer

Advent 2017: 3rd December

Sunday, December 3, 2017

Another new inspirational quote today!  How are you getting on with the workouts?

Quickie Workout #120


Still have some Christmas shopping to do?  Check out these discount codes:

Sundried, premium ethical activewear*: get 50% off with PTMOLLIE



London Winter Run Series, 10K in central London: £3 off with PTMOLLIE2018. Entries close 6/12/17

*Disclaimer

Advent 2017: 2nd December

Saturday, December 2, 2017

Keep checking back every day in the countdown to Christmas for a new quote and 15 minute 'quickie' workout.


Quickie Workout #119

Curing your eczema blues in the winter

Friday, December 1, 2017

My skin is pretty sensitive.  I have a skin allergy which NHS doctors say manifests as eczema.   I get little clear blisters that are itchy and eventually weep.  Over the last 10 years, I have used topical steroids on and off to help keep the symptoms under control.  At its worst, my hands are severely covered with open wounds and possible staph infections.   My skin is more sensitive when seasons change too so it is important that I take proper care of my hands when autumn turns to winter.

Last year, I had an eye doctor appointment to renew my drivers licence that diagnosed me with cataracts.  Everyone was surprised with the news as I am not even 40 years old.  My mom spoke to a few of her colleagues from the hospital and discovered that long term steroid use can potentially cause cataracts.  Since only the strongest topical steroid (Dermovate) heals my flare ups (along with special soaps, lotions, shampoos,  to avoid the ingredients I am allergic to), I am keen to find alternatives to help me manage the condition.  In fact, my current episode started over a year ago, and still persists.

Current state my hands

A few weeks ago, I as sent some samples of Dermalex Eczema.  It is meant to treat eczema by replenishing the moisture and healing the skin's natural barrier.  I was keen to try it out.  Since receiving the samples, I used the steroid cream in the evening before I go to bed as it will maximise the contact time.  When I leave the house in the morning, I apply the Dermalex.  It is very thick and doesn't have a fragrance.  It rubs into my skin easily without leaving a greasy or oily feel.  With the combo, my skin has been really good without any new flare ups larger than a 5p coin (stress sometimes exacerbates the condition).  There is another sample in my bag for application during the day.


Other tips to keep your hands healthy as winter arrives:
  • Avoid an ethanol-based hand sanitizer as this will dry out your skin.  So will hot tap water when washing your hands.  Opt for warm water instead.
  • If you need to wash your hands, apply a moisturiser afterwards to keep the skin hydrated.  Keep travel sized lotions handy wherever you might wash your hands.  My Dermalex is only 30g.
  • Drink plenty of water throughout the day.  In the summer, we get hot and water seems more necessary.  We still need to drink it in the winter!
  • Protect to your hands from the cold by wearing mittens or gloves when you are outside.  The cold wind can dry them out and cause them to be chapped, which is a break in your skin's natural barrier.
  • If your house is very dry, invest in a humidifier to keep moisture in the air.  Or keep a ceramic or metal pan of water on the radiator (please be careful not to use anything flammable!)
Any cuts or cracks in the skin are not only painful, but also allow a place for infectious materials to enter the body.  When my hands were at their most severe, I found it really embarrassing to shake hands with people or to offer to cook food.  I was also scratching my hands a lot, which looked a bit mad!  Now that I have the knowledge and tools I need for proper hand health, I can be confident that a big flare up will not occur.  I think Dermalex will be a key part of this plan too.

One of my more severe flare ups last year

Thanks to Dermalex for giving me a sample to try.  All opinions are honest and my own.

Advent 2017: 1st December



It is the most wonderful time of the year!  Advent season helps us patiently count down to the holidays.  Whether you prefer the chocolate kind, the running kind, or something more unique, I hope you find wonder and joy each day this month.

Check back every day this month up through Christmas for a new inspirational quote and free quickie workout.  Many of the quotes are more adventure-inspired, probably due to my upcoming Kilimanjaro trip.  If you catch the wanderlust bug, there are still spaces left for women willing to take on the challenge.

Without further ado, here is today's quote and workout.





Quickie Workout #118