Quickie Workout #107

Sunday, August 31, 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 squats; 1 min toe touches on a soccer/football/low step; 25 jumping jacks (star jumps)
1 min-  Stand in doorway and press arms out to side of door frame as if you were trying to make a letter T. Keep pushing the entire minute.
1 min-  Wall sit
1 min-  Stand in doorway and press arms out to side of door frame as if you were trying to make a letter T. Keep pushing the entire minute.
1 min-  Wall sit
1 min- Calf raises on the floor or a low step
1 min- Mountain climbers
1 min- Plank
1 min- Reverse curl
1 min- On all four's, lift right knee up and out to side, keeping knee at 90 degree angle.  Repeat for minute duration.
1 min- Same as above but with left knee. Feel it in your glutes!
1 min- Sumo squats
1 min- Press ups against wall or counter. Aim for a full range of motion.
1 min- Step ups on low step or, if you have a suitable location, box jumps
1 min- Squats

Virtual Run Fundraiser Survey

Friday, August 29, 2014

Please take a moment to fill out this survey if you would like to take part in a virtual run from which all proceeds will go to RODS Racing.  It works by paying a registration fee, running, and then receiving your medal in the mail.  Easy!

Create your free online surveys with SurveyMonkey , the world's leading questionnaire tool.

Weekend Challenge- Take 10 minutes and breathe

For most people, autumn is a time when things start to get busy again.  School is starting, summer vacations are done, and there is one more push at work until Christmas.  This weekend take a few deep breathes and meditate for 10 minutes a day.

You might say to yourself- "I don't know how" or "what is meditating anyways."  

Dictionary.com defines it as:

verb (used without object)meditated, meditating.
to engage in thought or contemplation; reflect.

For the 10 minutes on Friday, Saturday, and Sunday find yourself a quiet place. You can be sitting or laying down.  Turn your phone OFF (yes really).  Close your eyes and think about breathing.  Every time your mind wonders to something you forgot to do or what is for dinner, bring it back to your breathing.  Enjoy the sound of silence around you.  Feel each part of your body, focus slowly from one part to the next from head to toe, and feel the blood following through.  Just be still for 10 minutes.  

*Note: you do not really have to say ommmmm

When your 10 minutes is up, take note of how you feel as you slowly open your eyes.  Are you relaxed? More tired? Energized? Calm? Let me know how you get on and if it is any easier by Day 3.  

If you can, try fitting in the 10 minutes every day for week.  It may just change your outlook each day.

Holy cow! Halfway there #Whole30

Monday, August 25, 2014

Holy crap. I did it!
I made it to Day 15 of my #whole30 challenge.  Today was a bit weird though as I kept craving nut butter-covered banana. I first enjoyed this amazing treat yesterday.  A bunch of us rode 50+ miles from London to Brighton.  The weather was perfect for the ride.  Sunny with a slight cool breeze.  It was a casual pace, taking about 5.5 hours from start to finish.  Fueling for the ride made me nervous as I wanted to stick to my Whole30 rules. (Honestly, I get nervous anytime I have to go out into the real world and eat).  Before we left home, I filled my water bottles with tap water and juice from 1/2 lime to give it some flavor.  My pannier bag contained Urban Fruit (mango and pineapple); dried figs; mix of cashews, almonds, and dried apricots; hard boiled eggs; 2 bananas; almond butter.

Freezer and fridge are full. Should
hold me over til Thursday.
First banana I ate at a traffic light as my first snack of the ride.  The second I enjoyed at a cheeky pub stop.  Everyone else was enjoying crisps and Coke, while I had a pint of tap water and figs.  I then had the ingenious idea (late to the party, I know) to dip my banana in the nut butter.  My world has changed (but not sure if it is for the good).

M&S to the rescue!
I ate the Urban Fruit along the way, as well as the nut mix.  While everyone enjoyed their fish and chips, I had a hard boiled egg (one went all soft so I didn't dare eat it).  M&S came to the rescue for the train ride home with a house salad and olives.  I don't think I could have made it home to my lamb curry without eating my hand off (that is Whole 30, right?).

Today was a rainy day, and I took advantage by staying home and  cooking up a storm.  (Best chicken ever, red sauce inspired by this with ground beef, and curried coconut turkey inspired by nom nom paleo).

And all day long, all I craved were these nut buttery bananas.  And I ate them. Three of them.


Sugar dragon in disguise?
I don't know if yesterday's natural sugar-fueled ride has reawakened my sugar dragon.  Or I was deficient in nutrients from the ride.  Or bored.  Whatever the reason, I am disappointed that I succumbed to these cravings (seriously, I have no will power).  Tomorrow I will be back at work, with a routine, and no access to the nut butter or bananas.  I will go veg heavy tomorrow too to make up for the naughtiness of the last 2 days.

I will say I am proud of myself for planning my fuel for a long endurance session without caving in to fish and chips by the sea or bonking.  My husband thinks I need to create a #whole30 plan for athletes.  Surely there must already be one out there.  Do you know of one?

Quickie Workout #106- plyometrics

Sunday, August 24, 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 skipping rope, 10 squats. Repeat 3x.
1 min-  Toe touches on the top of a football (soccer ball), volleyball, etc, or a low step. Tap with alternating toes jumping from foot to foot.
1 min- Hop on both feet as far as you can 5x and mark the spot. Walk back to your start line and try to beat it. Repeat.
1 min- Push/Press ups
1 min- Box jumps on a low step or a curb or actual box. Be careful!
1 min- Skip rope
1 min- V-ups (ab exercise) or if too challenging, leg lifts
1 min- Plank
1 min- Jumping/Plyometric lunges (switch feet position but don't travel forward)
1 min- High knee jumps- stand in place and bring knees up to at least waist height with each jump.
1 min- Tricep dips
1 min- Skip rope
1 min- Leaping/bounding- aim to land on the midfoot with the knee over the ankle
1 min- Jump over your water bottle front and back or side to side.  Easier to have water bottle on its side harder with water bottle standing up.  Be careful you don't land on the bottle bottle and hurt yourself.
1 min- Back extensions

Weekend Challenge: Have fun!

Friday, August 22, 2014

Unfortunately, a lot of people see exercise as a chore.  Something that must be done because they need to look good or try to be healthy.  Part of my holistic approach is helping people discover what they love to do.  If you love it, you will want to do it again.

This weekend, I challenge you to sign up for something fun, such as a cooking class or dance lessons (depending on your interests).

If you are in London, there are a few events coming up that you might want to take part it:

Run or Dye is only a few weeks away, taking place on Saturday 27th September.  Join Team Zero Calorie Advent Calendar and Keep It SimpElle for a run full of color and smiles.  I'll be running too so come join me :)

Summer of Sweat is a new initiative in London for ladies to try different sports, such as stand up paddleboard (SUP) yoga and trampolining.  Slots are filling up so register today for something a little different.

No matter where you live, you can join us in Florida in January 2015.  The charity I work with, RODS Racing, has a few spots left to run at Disney World.  You can either run a marathon or a half marathon on Saturday followed by a full marathon on Sunday (Goofy Challenge).  There are only a few spots left, so please get in touch today if you'd like to sign up.  You receive accommodation and branded racing kit while helping out orphans with Down Syndrome.  (Seriously, what could be more fun than running at Disney?)

Recipe: Crack Veg. Seriously addictive.

Wednesday, August 20, 2014

If you follow me on Twitter, you have probably seen my photos of Whole30 meals (you can also check out my nerdy spreadsheet).  People keep asking me what are 'crack vegetables'.  Fair enough :)  I thought I would share the basic recipe my friend Laura gave me.  I love it because I have a sweet tooth.  Feel free to create your own combination of vegetables based on what is in the fridge.

1.  Preheat oven to 180 degrees C.
2. Peel and cut up 1 butternut squash into 1.5 cm cubes.  Set aside.
3. In a small bowl, combine the following:

1 tsp paprika
1/2 tsp cinnamon
1/2 tsp salt
4 tbsp olive oil

4. Take 2 tsps of each coriander and cumin seeds and dry fry them (without burning).  Then grind.
5.  Mix everything together and roast for 20 minutes.

I used ground coriander and cumin after I burned them the first time.  My preferred combination is:

butternut squash, sweet potatoes, courgette, onions, bell pepper

What's your's?

Quickie Workout #105

Sunday, August 17, 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- Put your favorite song to dance to one and boogie on down for 2-3 minutes.  Suggestions: I Will Survive, Love Shack, Waiting All Night, Spice Up Your Life, etc
1 min-  Calf raises on a low step
1 min each side-  Squats with 1 leg on the 2nd step
1 min- Tricep dips on the low step
1 min- Boat pose
1 min- Back hyperextensions
1 min- Spiderman crunch
1 min- Reverse fly with exercise band, light weights or bottles of water
1 min- Hop forward on both feet as far as you can each time. Swing those arms for extra momentum.
1 min- Around the world lunges
1 min- Plank
1 min- Squat to shoulder press with rotation.  Use weights if you have them.
1 min- Squat thrusts
1 min- Incline press up on steps
1 min- Skipping rope

Weekend Challenge

Friday, August 15, 2014

It is time to get active!  This weekend, I challenge you to run, bike, swim, skip, hop,just move 5 km (3.1 miles).  It doesn't have to be all at once, nor does it have to be a race.  Gather some family and friends and be active together.  Send me your photos and I will post them here.

How's it going?

Wednesday, August 13, 2014

Full fridge
Today is Day 3 of my Whole30 journey.  My co-workers and friends have started to ask how it is going. My reply this morning? "I had lamb for breakfast".  I have also had a lot of people on Facebook and Twitter ask me about this program because they are curious themselves.  This is my first time, so I am hardly an expert.  To help people understand and visualize what I am surviving on, I created a spreadsheet for public viewing.  I also hope if I am doing something wrong, someone will notice and let me know.  You can also follow me on Twitter as I will tweet a photo of each meal (those links are on the spreadsheet too). Hopefully I won't be completely consumed by this lifestyle change, but I recognize it dominates a lot of my conversation these days.

My mood has been ok.  I was nodding off at work on Monday but used peppermint tea to get me through the day.  I have felt a bit more tired, but that might be from the mighty bike ride on Sunday.  The only strange thing is having to go to the bathroom in the middle of the night and finding it really hard to wake up in the morning (the snooze button is my best friend).

The hardest part has been eating meat.  I don't know how to cook it, store it, or cut it (big thanks to my husband for helping with these life lessons).  I don't particularly like the texture or the taste.  I also don't like olives or tea, but I am consuming those too.  Maybe my tastes will change by the end of my 30 days.

Messy kitchen
My first big test will be going out with friends on Friday.  I need to bring food with me or eat outside the pub.  I also can't drink and will take a bollocking for that.  Friday is day 5 so I hope I will have overcome all my urges to 'kill everything' otherwise I really won't be any fun.

The other event I am trying to plan out is a bike ride with Lunges and Lyrca to Brighton.  When I did Prudential Ride London (race report coming soon!), I survived on sugary drinks, breakfast bars, and energy gels.  Now I need to ride 50+ miles on water. And dates.  And possibly skip the boozy lunch? No!  But this is how life works.  If I kept putting off my Whole30 reset every time a conflict came up, I would never do it.

So for now, my fridge is full and my mind fills with meal strategies.  Yesterday, I had a mayo fail, so I will probably try that again tonight.  Do you have any tips?

Quickie Workout #104

Sunday, August 10, 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 jog; 1 min skipping (with or without rope); 1 min jog
1 min-  Wall sit
1 min- Steam engine- bring knee up to touch opposite elbow while hands are on head.
1 min- Prisoner squats
30 sec each direction- Small arm circles (about the size of a quarter or 50p coin)
30 sec- Mountain climbers 
1 min- Crunches- up over 3 counts, down for 1
1 min- Bicycle ab exercise
1 min- Clams
1 min- Push/Press ups
1 min- High knee jumps
30 sec- Mountain climbers
1 min- Crunches- up over 1 count, down for 3
1 min- Jumping jacks/Star jumps

Salomon Sports X-Screams winner is....

Friday, August 8, 2014

These beauties will be sent out to Becki tomorrow.
Big congrats to Becki Jones (@ScarlettParties) as the winner of my giveaway of pink X-screams from Salomon Sports.  Based in Sheffield, Becki runs her own events management company, has 2 kids, and hopefully will enjoy her new shoes when they arrive.

Thanks to everyone who entered.  Have a great weekend.

Winner chosen using random.org.

Weekend Challenge

As it is meant to be rainy here in London, I challenge you to invite some friends over, put all 'portable electronic devices' away in a different room, and play a game.  Whether it is black jack, Twister, Monopoly, Charades, it doesn't matter.  Enjoy your friends company.  Don't worry about your inbox.  It isn't going anywhere.

As a bonus challenge, please donate to RODS Racing, the charity I work with.  We sponsor 1 orphan with Down Syndrome at a time. Funds raised cover 1/2 of their adoption fees, which can be $20,000-30,000.  Currently, we have Marcus, a 9 year old in China.  

While you are warm and dry this weekend playing games, I will be riding 100 miles on my bike on Sunday to support Marcus and other orphans in need.  Any size gift is greatly appreciated.

2nd Annual Prudential Ride London- time to get ready with Tribesports

Wednesday, August 6, 2014

So tough in Tribesports
cycling jersey
My husband has become a keen cyclist since we moved to the UK.  Since then, I have been trying to keep up but I am just not very fast or powerful.  (I think as a Spinning Instructor, I excel at 45 min rides not 8+ hours).  It was his idea to enter the Prudential Ride London in 2013.  I entered the raffle too thinking it would a nice opportunity for us to spend time together training outdoors.  But then I got a free spot in the raffle and he didn't.  Fast forward to 2014, and then same thing happens again.  At least James was able to secure a spot for a reasonable price in support of the London Cycling Campaign.

With the race on Sunday, I am very happy to team up with Tribesports to offer you a cycling workout you can perform in the gym.  Tribesports is a community -based company that lets their tribe cheer each other on, as well as choose new clothing designs.  Their #SWEATANDSAVE program means bigger discounts for you the more you log your activities and take part in challenges.  You can check out my workout on Tribesports here.  Give it a try and let me know what you think!

Performance tee and capris selfie
Tribesports was also kind enough to let me product test a few items from their womens range.  First is the womens longsleeve performance tech tee.  I love the different fabrics for different sweating zones, as well as the touch of yellow color.  It isn't too slim a fit and function well as a layering piece and on its own.  It also has reflective bits which will be very important in the winter months.

I also love the performance capris.  These have great range of motion and a bit lighter fabric.  This also means that the material doesn't quite work like Spanx by keeping everything tucked in  I am sure you are fast enough that no one has long enough to stare as you whiz by.  I find them perfect for summer running and riding brick sessions.  Again the splash of color and reflective bits are fantastic design choice.  Along the back of the waist is a handy zippered pocket for storing your keys and Oyster card.

The coolest piece of kit Tribesports sent over is the new cycling performance jersey.  Essentials include a zippered pocket, as well as longer material in the back to avoid skin/crack exposure.  The side paneling is very flattering and all of the material is soft (not itchy).  I found my body temperature was just right while wearing this out on a hill session in Richmond Park.  The zipper was easy to maneuver with gloves hands too.

See you at Ride London!
Tribesports did not pay me for this review. They graciously sent me these products and all opinions are honest and my own. If you have a product you would like me to review, please contact me: mollie@ptmollie.com.

Who Am I?

Tuesday, August 5, 2014

There is less than 6 days until I start my Whole30 journey. Of course, I am still a bit nervous about the first 7 days (as apparently you want to 'kill all things' by Days 4 and 5) but I hope once I am over the hump I will experience a miracle.  After reading testimonial after testimonial, I am hoping 30 days without sugar or wheat will 'magically' make my Achilles tendinitis and plantar fasciitis disappear.  I am hoping I can sleep through the night without waking up and stay awake during the day without Diet Coke.

The other thing I thought I would be excited about, but now am having doubts about, is starting to eat meat.  Let me give you some background- I started off as a vegetarian in primary school because I was a picky eater.  Saying I was a vegetarian was easier than listing all the foods I didn't like when eating over a friend's house.  Basically, I grew up on mozzarella sticks and Mac-N-Cheese.  The only meat I ate growing up was a tuna sandwich in my lunchbox every day (with a side of vanilla yogurt and Fritos).  Ever since November 2009 TIME arrived in our mailbox explaining tuna is on the verge of extinction (seriously, please don't eat it anymore), I am 99.99% meat free (except for my Mom's meatball on Christmas every 2 years).

Imagine having a defining characteristic (left-handed, red head, wearing thick glasses), and then waking up and it was gone.  I identify with being a vegetarian.  It makes it much easy to chose my meal when we go out to eat.  It simplifies our grocery shopping.  I know the protein content for all kinds of food.  But now, I feel like a big part of me (for nearly 30 years) will be missing.

When I explained this to my good friend, Lisa, she said she wouldn't list being a vegetarian as one of my defining qualities.  (Thanks Trips!)  Looking back, I think being vegetarian has become more 'important' since moving to London, as it comes up every time I meet someone new (which has been fairly often over the last 3.5 years).  I also feel guilty because meat consumption contributes to climate change.  In true Paleo-form, I intend to aim for local, organic meats (probably sticking to chicken and ground beef).

As the Whole30 philosophy goes, it is only 30 days and it won't be hard.  Perhaps the meat will help me with my athletic training too and prevent me from mid-day snacking.  Fingers crossed I can successfully complete the 30 days even though I have a friend's hen do and friends visiting from the USA. I love planning which means I should enjoy the preparation part of the Whole 30.  Historically, I am a bit cautious of trying new things that I think will taste gross (like beer and coffee).  Maybe being outside my comfort zone will help me find personal growth.  After all, I used to be known as the girl who didn't swear, then the girl dropped drinks, then girl who moved to London.  Any idea on what I will be known as next?

Quickie Workout #103

Sunday, August 3, 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 walking up and down stairs; 1 min 'box jumps' on lowest step; 1 min (away from stairs) squat then jump and turn in the air 180 degrees. Repeat.
1 min-  Crab walk as far as you can
1 min- Bear crawl back again. Can you go even further?
1 min- Push/press up but touch opposite shoulder with hand between each rep.
1 min- Run with place high knees
30 sec each direction- Low squat walking sideways. Don't release from the position for the entire minute!
1 min- Mountain climbers
1 min- Tricep dips on the stairs
1 min- Up stairs 2 at a time but go slow and steady if you are new to stair workouts or uncoordinated.
1 min- Roll back and reach
1 min- Hip raises with 1 foot in the air (alternate at 30 sec)
30 sec each side-  Side plank
1 min- Stationary reverse lunges (or kick it up by making them plyo!)
1 min- Push/press up on toes, slowly lower down over a count of 5

Weekend Challenge: Breast Cancer Check

Friday, August 1, 2014

Did you know that 1 our of 8 women will be diagnosed with breast cancer?  There is a simple why to help catch it early and that is by performing a breast self exam once a month.  It is important to do at the same time every month as hormonal changes with your period will influence how your breasts feel.

The good people at CoppaFeel give you some tips here.  And they will even text you a reminder once a month.  If you follow me on Twitter, I send out a few reminders to reacquaint
yourself with your chest on the first of every month.

It might seem scary or morose to think about cancer but it is something that you are more likely to survive with early detection.  And since we don't want the men to feel left out....

Gentlemen,  I suggest checking yourselves on the first of the month too.  Men can also get breast cancer, but don't forget about the testicles too!

Image from Coppafeel.org

Feel free to share your story about how you were able to stop cancer in it's tracks with early detection in a comment below.