Little Snacks Only 200 Calories!

Tuesday, January 31, 2012

Here is a link to an article that names 10 snacks (and their appropraite serving size) that are only 200 calories or less. I think they are all wonderful ideas, except tuna as tuna is extremely overfished and will probably go extinct soon. If you must buy tuna, look for 'pole or line caught' on the label.

You can read more about overfishing here, here, and here.

Remember that portion control is key, so invest in some good measuring cups and a kitchen scale.

NYT Article on High Heels

Friday, January 27, 2012

Sure, you may look fabulous but if your risk of injury increases, are high heels worth it?

Check out this article from the New York Times to find out more....

Weekend Challenge

On Fridays, I post a weekend challenge for all those who need an extra push. Sometimes they are activity based and other times they are about living a healthy lifestyle. I try to keep them simple and am always looking for suggestions (

This weekend's challenge is to keep a food diary. Either write everything down (what it was, how big a portion, and how you felt afterward) on a piece of paper, type it into your smart phone, or take a photo.

The goal is to help you recognize what you eat and when. Are there triggers that bring on cravings, such as stress or tiredness? Do you eat or drink more when you are dining out? When watching TV, does the chip bag somehow become empty? Do you drink enough water throughout the day?

Comment below after you look through your entries. :)

Guest Post- Yoga and Reflexology

How often during the day to we give gratitude for our hands and feet? I would not be typing this article, were it not for the mobility and flexibility of my hands. I would not be practicing yoga, walking, standing or dancing daily without the use of my fabulous two feet!

Ancient yogis were aware of the subtle energies or prana flowing through the body. Without the distractions of technology and industrialization, their lives were simple, and their daily routines involved self-body massage, yogic cleansing practices, and breathing techniques (pranayama), combined with yoga and meditation practice. In our busy culture, most of us barely have time for a few minutes of stretching or breathing in the morning, let alone hours of body and mind balancing exercises!

- Care for your Hands and Feet -

Today, Reflexology is a practice that is used to boost the immune system and bring the body back into balance. People who go to Reflexologists receive a full hour or half hour treatment on just their hands and feet. The hands and feet are said to be small maps of the entire body. Therefore, receiving a Reflexology session can be like receiving a full body massage…with slightly different effects. The science of Reflexology targets the reflexes instead of working directly on the corresponding body part. Through this, you are stimulating the body from within, whereas massage soothes the muscles from without. By stimulating the reflex of a troubled area, the body promotes healing in that area.

- Combining Yoga and Reflexology -
One of my very 1st experiences with Reflexology was when I first began to study yoga. I would do daily practices in Deepak Chopra’s book, Perfect Health, where he instructed self-body massage, like the ancient yogis practiced. Part of this self-massage was foot and hand massage. I remember enjoying the sensation of massaging my own feet, wondering why I’d never attempted it before? Just the foot and hand massage alone helped deepen my own yoga practice—letting me feel my two feet more firmly planted on the ground, and my two hands as well.

- Benefits -

Both Yoga and Reflexology are Holistic, working on integrating and restoring balance to the body, mind, and spirit. Yoga balances the body and mind by stimulating the parasympathetic nervous system, allowing you to come out of stress mode and into a state of relaxation and rejuvenation.

Reflexology boosts the immune system and alleviates chronic body conditions, such as:

• Sinus /Allergies
• Migraines
• Thyroid issues
• Body Pain / Back Pain
• Anxiety / Depression
• Frequent Headaches
• Loss of Appetite
• Constipation
• Tiredness / Loss of Energy
• Tension / Stress
• Shoulder Pain
• Swelling of legs / Varicose veins
• Urinary Problems
• Insomnia
• Cervical Pain
• Menopause
• Numbness of hands and fingers
• Mental and Emotional Disorders

A yoga class that combines some basic Reflexology techniques will allow you to really tune into your body in a deeper way and release some deep held tension or chronic issues.

February Workshop: Foot Yoga...Reflexology for your Body & Soul!
If you've been to one of my classes, you know I'm totally passionate about feet! They are after all our support, our grounding, and play a significant role in our standing bodily balance and mobility. If you know about Reflexology, you know that all the organs/parts of the body are connected to the feet. In this one and a half hour workshop, we will have a yoga class dedicated to the feet-- YOUR feet! You will leave feeling more grounded, connected and supported by the earth and, of course, your own two feet! You will also gain tools on how to care for your feet and build a more solid yoga practice using your toes and every bit of your foot!

If you're not a foot person, don't worry, you will leave with a new passion for your own feet!
Space is limited, so reserve now if you want a spot!
Cost: $25
Where: 10 Pearl St, Rochester, NY, USA
When: Saturday February 18th, 10am-12pm

Sarah Lamb, RYT,CRMT and Reflexologist is the owner of Inner Bloom Yoga. She offers private sessions, classes and workshops in all of her offerings. Her hope is to help people learn to heal themselves and realize we are truly made of one body, one heart and one mind!

Quotations to Help You Move!

Thursday, January 26, 2012

Here are some of my favorites motivating quotes. Feel free to print them out and hang them up around your desk, in your car, or on the fridge.

What quotes or sayings keep you on track? Comment below or email them to me (!

"When you are not training, somewhere someone is training.
When you meet them, they will beat you."

"What a man thinks of himself...determines, or rather indicates, his fate." - Henry David Thoreau

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results." - Ken Blanchard

"Never underestimate your power to change yourself. Never overestimate your power to change others." - H. Jackson Brown, Jr.

"Many people fail in life, not for lack of ability or brains or even courage, but simply because they have never organised their energies around a goal." - Elbert Hubbard

"Commitment is the wedge that drives open the door of momentum."

Reward Yourself!

Wednesday, January 25, 2012

One of my virtual training group members, Kim, wrote to me the other day with a fantastic idea on how to reward yourself for good behavior. Here is what she said:

" of the ways I'm pushing myself lately is giving myself little health rewards along the way. For instance, I'm going to use the money I'm saving from not eating out (lunch and dinner) to buy myself some weights for home. I have a few other "rewards" that I'm working toward as well, but the weights are a big one. I got this idea from hearing of people doing this to buy themselves fun workout clothes after 10 days of exercise (not necessarily consecutive!) or some other goal.
Just thought I'd pass it along since it really seems to be helping me."

Thanks Kim! How do you reward yourself for good behavior?


Monday, January 23, 2012

Here is what my former clients have to say:

"I had Mollie as both my personal trainer and spin instructor. She is so energetic and positive that she made working out enjoyable. She was very effective and I really saw changes in my body. She listened to my feedback and really tailored the workouts to me. She was also an amazing spin instructor. Her rides were so tough but her fun music and big smile made it so I actually looked forward to class! I have taken spin classes with other instructors and no one is quite as awesome as Mollie! She really cares about those she trains and made such an effort to keep her clients accountable in their workout efforts. She was punctual, professional, effective, creative, and fun."

-Rachel S., member at Parkwood YMCA, E. Lansing, Michigan, USA

"Mollie began her personal training sessions for my friend any myself in the summer of 2010. Both of us were 59 years old at the time and had started out thin in our early lives. However, over the years we had put on weight and had a difficult time losing it because of our sedentary jobs and lack of time and motivation to exercise. Mollie was scheduled to plan exercise activities and training using weights, twice a week. I averaged about once a week training with Mollie. She also encouraged exercise activities outside of our personal training sessions which I did. I have been diagnosed with osteopena, the beginnings of bone loss and had been advised by doctors to increase weight bearing activities. Also, I had the wedding of my youngest daughter in early November, 2010.

Needless to say, I lost a lot of weight, and inches off of my body with the programs that Mollie put together. That and a new hair style, brought TONS of complements by the time of the wedding!!! Mollie made each session interesting and varied the types of exercises. She was also very patient with us and geared the exercises to our age and abilities. In addition she gave us print outs of these routines with our accomplishments (weights used, etc) that we could use at home. And I still have the copies that I can go back to and use today. Most of the weight that I lost is still off, though I admit, I had not kept up the exercises that I should. However, I do some and keep active. If Mollie had not moved to England, I would love to have kept up a maintenance plan with her. I highly recommend her as a personal trainer!"

-Janice H., at home personal training client, E. Lansing, Michigan, USA

"Mollie had been the perfect addition to my fitness regime. After quite a break from exercise, she has understood my needs and helped me achieve my goals in a very short space of time. Her sessions are varied, but considered, and each work-out is tailored to include exercises I can also do at home.

It's sometimes tough, but always enjoyable, so would highly recommend Mollie to anyone looking for a personal trainer."

-Kate B., at home personal training client, London, United Kingdom

Vibration Training- Why it is good for you!

Friday, January 20, 2012

The latest and greatest thing in fitness on this side of the pond is vibration training. I became certified in October and love it! Power Vibe Fitness Studios in Notting Hill, London, have the reasons why vibration training is good for you.

Read on....

Plus if you come by the studio on a Saturday, you are able to train with me!

Virtual Training Group Starting January 30th!

Wednesday, January 18, 2012

The second session of the Virtual Training Group (VTG) is starting soon! You might be wondering a VTG is. In the fall of 2011, 6 women from around the globe came together as email cheerleaders as we worked towards our weekly goals. We were able to feel healthier, loose a few pounds, and improve our energy levels.

The specifics:

The VTG runs for 8 weeks and is conducted over email.

At the beginning of the 8 weeks, everyone comes up with at least 3 SMART goals (specific, measurable, attainable, relevant, time-bound). They can be anything from take a 30 min walk outside 3x a week, drink 2 more glasses of water a day, lift weights 3x/week, find 10 minutes of quiet time every day, or call grandma once a week, etc. It is up to you what area of your life you want to focus on.

On Fridays, the group reports their progress to each other. How many goals were achieved? Is there anything a member need help with? Are there positive suggestions to share?

It is FREE!

It is about finding accountability for your actions through a virtual supportive group. No need find a local gym buddy. The VTG will be all you need!

Ready to commit? Email me at to be added to the list!

Nutrition + Exercise = Results!

Saturday, January 14, 2012

Image source:

As I was working hard to prepare for my wedding, working out 5 days a week, my husband pointed out the latest issue of TIME magazine** saying that it is really caloric intake that makes the difference in your appearance, rather that how much you exercise. And it makes sense! In a spinning class, I burn between 200-300 calories (My husband burns 700+ no fair!). A 123g bagel is 354 calories. So before you indulge yourself because you had a good workout at the gym, do your research. Here are some tips:

1. Learn to read nutritional labels. If you are in the store and choosing between 2 brands or flavours, have a look at the number of calories, the % fat, and the grams of sugar. Being a vegetarian, I like to look at protein content too.

Not sure how many calories you should consume? Here is one interactive tool to help you guesstimate. It doesn't take into account your activity level these charts might be more useful for looking at macronutrients.

I should add these links are ones I found via Google. Feel free to look for your own websites, but keep in mind that anyone can publish online. Look for a ".gov" or ".edu"

2. Watch your portion size. This can be a tricky one, especially when eating out! A few tips I have heard over the years:
*Use smaller plates and bowls at home so you don't have room for lots of
*When going out to eat, have the server wrap up half of your meal to take home
before you are served.
*When having salad, ask for the dressing on the side. The calories are
hidden in the dressing, so being able t control how much you consume is
*Eat at a table, not your desk or on-the-go or standing up
*Count out or weigh portions of chips, crackers, cookies (basically anything
that comes in a large package that you snack on) so you know how many
calories you are eating

3. Try new recipes. With the Internet being so handy, there is no need to purchase cook books anymore. Food Network has a search option and many recipes have the nutritional information listed. Weight Watchers offer free recipes too. An MSU alumni has a fantastic blog called Joy in My Kitchen. She has many food allergies and makes just about everything from scratch. COoking this way allows you to control what goes into your food (chemicals, sugar, fat- everything!) Her blog is full of recipes (with photos) and weekly menus. I have tried a few and have never been disappointed.

I would also recommend the Instinct Diet
(also called the I Diet). I picked up the book and was impressed by the amount of research included and the options for vegetarians. Half of the book is menus with recipes (with meat and without) and it includes options for prepared foods (frozen, take out, etc). It has a focus on why you crave food and how to re-train your cravings to be healthier.

4. Think about your body type.- This is one I am recently looking into. My friend, Kim, recommended a book called "Stop Your Cravings" by Jennifer Workman. I haven't read it cover to cover but what I have read pointed out that depending on where the extra weight goes. For example, I tend to put weight on my mid-section and the book suggests menu full of Mediterranean-style food for me. Kim will letting us know more about the book in a guest post later on.

5. Empty Calories. Remember that many drinks (beer, pop, high sugar juices) are just empty calories without much nutritional punch. Personaly, I would rather use my calories for a nice dessert rather than a cocktail. But I know not everyone feels the same way. :) Drink water when you can. Flavor it with lemon, lime, or cumcumber if you think it tastes too bland.

Do you have any other suggestions on how much to eat? Or what to eat? Please comment below!

**I couldn't find the TIME I was referring but I did find this:
Special Issue of TIME- what to eat Sep. 12, 2011


Thursday, January 12, 2012

Thank you for much for visiting my PT Mollie blog. Here I hope you find a reliable reference for healthy tips, recipes, nutritional information, and motivation. This community is a safe place for sharing and learning from each other too.

Before we get too far along, let me tell you a little about my fitness journey. I have never been a competitive athlete per say, but always sporty. In 3rd grade (age 8) I failed the Presidential Fitness Test and was put on an at-home fitness regime. I was cut from soccer (football) 3 out of 4 years in high school. But I love to dance, I love to compete, so I keep trying to overcome my genetics. During college and beyond, I played on recreational soccer and softball teams, mostly as a way to meet new people.

How did I end up with Spinning certification? Friends and I registered for a 10K race in October 2006. During training, I developed Achilles tendinitis on both legs. Soccer aggravated it so much that in the mornings after a game, I hobbled around the house like a senior citizen. Spinning offered me a high cardio-low impact option to sweat and smile but not over do it. I became Mad Dogg Athletics certified in the spring of 2009.

While teaching Spinning at Michigan State University, an opportunity arose to receive AFAA Personal Training certification for free! I was thrilled as many of my clients asked me fitness questions I did not feel qualified answering. In February 2010, I was able to add personal trainer to my list of hobbies.

Spinning and personal training have opened many doors for me as a 'fun' job. I have met fantastic people and learned a great deal about myself as a leader and motivator. I feel privileged that people trust me with their health and confide in me their goals so we can walk (or run or swim!) the path together!

I hope you visit often to find new information and motivation to lead a healthy, happy life. Please feel free to send me your suggestions, links, recipes, and photos for sharing by emailing me: