Holy Cow! I have been blessed with social enterprise funding

Monday, April 29, 2013

You may not know, but I have a 'real' job. I work as a research technician at an East London university.  Recently, I reached out to the Careers department and signed up to mentor students you were starting their own business.  During this meeting, I found out the university offers funding to entrepreneurial students and staff.

PT Mollie was successful pitched as a social enterprise battling obesity. Did you know that obesity has direct costs to the NHS of over £5 billion/year?  Did you know that over 62% of men and 57% of women are classified as overweight or obese?

The graph below shows how the prevelance of obesity has increased for men and women since 1993.

All images in this post are from the Health Survey for England (1993-2011)

I hope to help combat that with a new certification that allows doctors to refer at-risk patients to me.  New training courses will also allow me to increase my geographic reach in London because TRX equipment is lighter than those old dumbbells.

My grant asked for £4000 but I am very happy to have received the following generous partial funding:

  • £699: Exercise referral certification 
  • £300: Vistaprint for business cards etc.
  • £188 : TRX course
  • £239: TRX Kit
  • £80: Pannier bag to carry TRX equipment
  • £170: Indoor Cycling Conference
  • £80: Indoor Cycling Association membership
  • £250: Tablet 

One thing that came up in my interview was how do I plan on reaching potential obese clients.  The GP referral will be a fantastic way to meet people who would benefit from help.  Do you have any other ideas on how I can let people know I am here to help?

Quickie Workout #52

Sunday, April 28, 2013

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).

1 min- Chest press at angle on ground - 1 arm at time, add crunch on 3rd press
1 min- Supergirl -  Kneel on all 4s. Lift opporsite arm and opposite leg to create a straight line with back     
1 min- Crunch - Bring knees in and head up
1 min- Single leg dip toe, then double - Barre inspired, support on elbows
1 min- Deadlift with  row - Row when bent over
1 min- Reverse lunge on step
1 min- Twisting Dumbbell Presses - Start with palms facing behind you end  palms facing away above your head
1 min- Tricep extension                    
1 min- Side reach with ball or weight - Step out 45 degrees and touch weight to mid-shin or foot
1 min- Figure 8s with ball or light weigh around legs  
1 min- Incline press ups          
1 min- Swimmer’s leg lifts - Have someone stand over your head and push your legs towards ground.  They can hold on to your ankles for support.  

Weekend Challenge

Friday, April 26, 2013

Hopefully spring has arrived wherever in the world you live (well not if you live in the southern hemisphere).  The warmer weather and sunshine is drawing people to the outdoors.  Everyone is smiling and there is a contagious energy in the air.

This weekend, your challenge is to do something fun!  Maybe you love rollerblading or picnics.  Maybe you have always wanted to try rock climbing.  Do you love to go dancing with your friends or heading to pub quiz with your mates?

It is time to kick off your shoes and have some fun.  Fun is key in living life to the fullest.  A lot of time, we get wrapped up in work, chores, and financial commitments.  Take a step back and do something that makes you smile.

Big Announcement #3

Monday, April 22, 2013

This has been a long time coming.  I knew about this collaboration back when I made Big Announcement #1 (Institute for Integrative Nutrition) and Big Announcement #2 (Covet Girl).  Since then I have been bursting at the seams to share the news.  It is with great pleasure I announce my partnership with Top Floor.  This online forum showcases boutiques in which I have selected products around a theme.  Currently, there are 3 boutiques: Color Popping For Spring, Yoga is for Lovers, and Let's Go For a Run (preview it in the image to the right).  Every month, I will put together new collections, introducing you to the latest kit out there.

I would love your feedback on if there are brands/themes you would like to see.  Please send me an email (mollie@ptmollie.com) and I will pass along your suggestions to Top Floor.

Quickie Workout #51

Sunday, April 21, 2013

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 minute stepping onto a low step or sturdy bench and then off again (up up down down), 1 minute jumping jacks/star jumps, 1 minute squats

1 min- Crab tricep dips              
30 sec each side- Side plank                              
1 min- Downward dog knee crunch- starting in a downward dog position, shift your body forward into a press up position as you bring 1 knee forward to your chest.  Return to downward dog position. Repeat with other leg.  Keep alternating until time is up.      
1 min- Kneeling hip circles- kneel with feet flat and bum on your feet.  Raise bum 1 inch/2 cm off of feet. Rotate hips in tiny circles without raising bum any higher.  You should feel this in your thighs.                 
1 min- Lateral raise with band or light weights in hands (such as tins of soup or bottles of water)  
1 min- Leg abduction                         
1 min- Walking lunges                    
1 min- Goalpost for rotator cuff - hold elbows with bend at 90 degrees so arms look like a goal post. With a light weight in hand, rotate hands down until they are parallel to the ground.  Return to starting position.               
1 min- Hip raises- lay on ground with feet on ground and knees bent.  Lift hips off ground to form a straight line from shoulders to knees.  Drop bum 2 inches/4cm (it should not tough ground) and then squeeze bum to lift up again.                         
1 min- Boat pose                           
30 sec each side- Cross ankle side crunch- lay on ground with feet on ground and knees bent.  Place right ankle on left knee.  Place fingertips on ears.  Keep right elbow on the ground as you bring left elbow to right knee.  Left elbow should touch ground between reps.  Switch ankles and bring right elbow to left knee for other side.

Weekend Challenge

Friday, April 19, 2013

This weekend's challenge should be enjoyable, so please give it a try.  I would like you get at least 8 hours of sleep one night.  Sleep is the best way to recharge your body.  When you wake up from a good night's sleep, you should feel refreshed, energized, and ready to go!

Try to do this all 3 nights (Friday, Saturday, and Sunday) but I realize life can get in the way sometimes.  Do the best you can.  If you feel good, aim to make it a daily practice.  You need to take care of you to be healthy and happy.


Thursday, April 18, 2013

Big thanks to the 25 runners who joined me tonight on the run.  I would also like to thank Claire A. for watching the bags, even though she ran her first marathon yesterday.

Boston will always hold a special place in my heart.  It is where I went to university (a very important time in a person't life).   I had finally left small town NY and was headed to the Big City.  The New England Aquarium was my first job at a public aquarium.  The Red Sox stole my heart as I studied for exams while listening to the fans at Fenway cheering.  I hung out in Hahvard Yahd and went clubbing on Lansdowne Street.  My roommate work me up at midnight on my 21st birthday and made me drink my first beer.  And the Boston Marathon ran by my dorm.

I was thrilled when Diary of a Dashing Fashionista suggested I lead a run in honor of the Boston Marathon victims.  Her post is much more eloquent than this one about the event.  Pavement Runner (based in San Francisco  CA, USA) started a movement to host runs in different cities on Monday 22 April to demonstrate the running community's support and commitment of Boston.  This is a global event in which you make a difference with your presence.

To quote Pavement Runner:

A run for us to unite and show our strength.
A run for those that were unable to finish.
A run for those that may never run again.
A run for us to try and make sense of the tragedy that has forever changed something we love.

Please join us Monday 29 April at 6.15pm for 6.30pm departure at Hyde Park Corner.  Wear blue and yellow (and your Boston sports gear).  It will be an easy 5K as we would like the event to be accessible to everyone.  London Marathon competitors feel free to turn up in your medal to cheer us on.

You can RSVP here on Facebook.  We hope to see you there.  I will be the girl in the Red Sox cap.

Challenge 38

Wednesday, April 17, 2013

Recently, I received some positive feedback on my Weekend Challenge from Bangs and a Bun.  I decided to take it up to the next level.  Over on Facebook, I have created a new group to help people emerge from winter hibernation, as well as hold some of you over until the next VTG starts up on 30 May. (More details soon!)

The task is quite simple.  I challenge you to exercise for 38 minutes each week. Did you know there are over 10,000 minutes in a week?  Here is how I want you to spend 38 of them:

-walk/jog/run/swim/cycle for 30 minutes in one go
-4 minutes of push/press ups
-4 minutes of abdominal exercises

Simple, huh?  I will provide you will a handy chart to keep track of your success.  I will also provide a mini-ab workout each week.

If you are interested, let me know on Facebook and I will add you to the group.  The Challenge starts on 20 April and runs for 38 days.  I hope you will join us!  This is a realistic program that anyone can achieve.  What are you
waiting for?

Yoga Is For Lovers

Monday, April 15, 2013

One of my 2013 healthy intentions is to practice yoga once a month.  It might not seem like very much, but I don't think I have done yoga more than a dozen times in my life.  I am usually drawn to high cardio/high impact classes.  That must be my way of releasing nervous energy.  However, every time I try yoga or Pilates, I leave feeling calm, centered, and a little taller.

I visited Frame Shoreditch for Vinyasa Flow yoga last week.  I have attended one of teacher Naomi's classes before (Yin Yang) and really enjoyed both of her classes.  Most of the members in Vinyasa were younger than me and seemed to be experienced yogis.  I gathered this as they knew what the poses are as she said them (she was very pregnant and not able to demonstrate every move) and these ladies were flexible! (Which reminds me of a Frame poster advert- 'Take yoga. He'll love you for it.')  Me? I am not so flexible even though I try to stretch out for 5 minutes after each workout.  I have crap knees (patellar maltracking) that grind.  So I keep yoga blocks handy in case my body doesn't go where I want it to.

Having become more serious with running and committing to many races this year, I feel yoga will be a good complementary practice.  Good Vibes Covent Garden offers a Yoga For Runners and Cyclists class each month.  Clare Dobson leads these classes and offers practical movements for those used to being on the road rather than the mat.  She should know what is best to loosen the bits that tighten up (such as hip flexors) as she is also a triathlete.

Some people "don't do yoga." I tell people new to indoor cycling to try it 5 times before you decide if you love it or hate it.  People should do the same with yoga.  There are so many different types and styles of yoga, it might take a few tries to find the one you enjoy.  As I have found, with each class you will pick up on new terms and be able to reach farther or hold a pose longer.  Practicing regularly might also help you relax or feel a little calmer.  Surely there must be a reason why yoga teachers tend to be chilled out, smiley and full of love.  Who wouldn't want to be relaxed and smile a little more?

Most studios offer a free class to new comers, or amazing introductory packages.  Local community areas might offer affordable classes too.  Be sure to bring a towel and water to class.  Wear a top that is a little fitted so it will stay in place if you bend over.  You will probably be barefoot, so get a pedi in prep for a new experience.

Let me know how you get on with yoga by leaving a comment below.

Quickie Workout #50 WOW!

Sunday, April 14, 2013

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- Speed bag in air with feet moving; 1 min star jumps; 1 min walking lunges
1 min-  Mountain climbers                                  
1 min-  Seal walk                                         
1 min-  Plank                              
1 min-  Back hyper-extensions on ground                
1 min-  Crab dips for triceps        
1 min-  Press up and then when in "up" position, extend one arm out in front of head (straight line from fingers through to back and toes).  Alternate arms
1 min- Boat pose                             
1 min- Lay on back with knees up in air in tabletop position.  Keep knees at 90 degrees and pivot at hips.  Dip toes in water by lowering legs until toes touch ground.  Raise up to table top position and repeat
1 min- Kneel so bum is on feet.  Raise bum 1-2 inches off bum. Move hips in anti-clockwise circles for 30 seconds, then go clockwise for 30 seconds                                                            
1 min each leg- Split squats-  lunge position.  Keep feet stationary.  Go up and down in lunge position without moving or switching feet                        
1 min- Small arm circles forward for 30 seconds then backwards for 30 seconds

Giveaway: Ruth Field's "Get Off Your Ass and Run!"

Tuesday, April 9, 2013

Something lovely arrived in the post today.  A signed copy of Ruth Field's (aka The Grit Doctor) book Get Off Your Ass and Run!  This is the American version of Run Fat B*tch Run, translated for those who eat Hershey's instead of Cadbury's and think Boots is a shoe store.  It also now includes a 10K training plan.

I really enjoyed RFBR.  It was an easy read over 2 days.  I laughed out loud and related to Ruth's struggles to find her running mojo.  I even shared it with a few members of the Frame Run Club, who ended up buying a copy for themselves after reading it.  It is a must for every woman trying to get into running and looking for a good kick in the rump.  The Grit Doctor will help you find your inner Army Sargent to motivate you to put on your sneakers and get out the door.

I have a signed copy of Ruth's Get Off Your Ass and Run! to giveaway to someone living in the USA (any of 50 states, Washington DC, or Puerto Rico).  To enter, post a comment below on what motivates you to exercise. For a bonus entry, tweet or Facebook: "I just entered to win a signed copy of @gritdoctor book Get Off Your Ass and Run!, courtesy of @PtMollie." Contest ends April 23th 2013. Winner will be chosen at random using Random.org and contacted through profile below or on Twitter or Facebook. Email giveaway@ptmollie.com if you don't have accounts on any of these platforms.

Product Review: Ministry of Sound's Running Trax App

Monday, April 8, 2013

Do you listen to music when you head out for a run? If so, you should check of the Ministry of Sound's Running Trax app.  It is a continuation of the Ministry of Sound's workout and running complication cd's.  It gives you amazing music with pounding beat and NO adverts.  Music updates weekly with 40 new tracks so you won't get bored of the playlist, plus 7 BOOST tracks.  It also provides you with training tips to keep you on top of your game.

I had a bit of trouble downloading the app.  It is only for Android and Blackberry phones with a 2.2 operating system.  My smartphone is a few years old but we managed to get the free 2 week trial to on my husband's phone.  The playlist was a bunch of tracks I hadn't heard before but really enjoyed.  You can always skip a track if you aren't feeling it.  Or mark it as a favorite to hear it more often over the course of the week.

The tips offered were fairly basic but would be really good for someone who is just starting out with running.  The beats will help you keep a steady pace and motivate you to keep going.  I think the app is great for people who try to fit in runs when they can, such as on a lunch break.  All you need to do is carry your ear buds and go.  It is also really handy for those who don't want to carry too much on their run.  Since the music is stored on your phone, there is only 1 gadget to carry, rather than a phone and MP3 player.

Why not give it a try?  Click here for a free 2 week trial on your Android or here for a Blackberry.  You can also search for 'Running Trax' in your app store.  After that, it is £1/week subscription.  You can even purchase your favorite tracks to keep forever for an ultimate playlist.

Spring race season is here and you need to keep up with your training.  You also need a powerful playlist to beat your PB.  Running Trax can be the key piece to provide you with training tips, awesome tunes and maybe even the edge to run a little faster.

Ministry of Sound did not pay me for this review. All opinions are honest and my own. If you have a product you would like me to review, please contact me mollie@ptmollie.com.

Quickie Workout #49

Sunday, April 7, 2013

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- Jog 3 minutes, skip rope for 1 min

1 min- Chest press                                     
1 min- Pec fly                                           
1 min- Walking lunges                                
1 min- Woodchopper to the left                 
1 min- Woodchopper to the right            
1 min- Squats with resistance band around thighs      
1 min- Bicep curl                                   
1 min- Tricep kickback  
1 min- Plank                                                                 
1 min- Push/Press up                        
1 min- Wall sit                                           

Weekend Challenge- Just say no!

Friday, April 5, 2013

From Friday 5 April 9am until Sunday 7 April 9pm I challenge you to avoid liquid caffeine   No coffee, tea, pop, Red Bull, chocolate bars, or 'energizing' bottled water.  If you start to get a headache or the shakes, you will be able to determine the intensity of your addiction.

If you feel an energy slump rapidly approaching, try doing a full minute of jumping jacks/star jumps.  Or get into the legs on the wall yoga pose.  Go for a brisk walk around the block or climbing the stairs.  Better yet- get into bed earlier.

You can do this!  Purge your body of stimulants and rest it properly instead.