Quickie workout #7

Quickie workout #7

If you have a jump rope handy, you can use it in the workout. You can also pretend to jump rope by jumping up and down and circling your wrists.  A kitchen timer or app will be handy to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.  Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.

Warm up- Jump rope for 2 minutes (you can skip or hop with both feet off the ground).

1 min- Reverse lunge by stepping back with alternating left and right foot. Think about dropping the back knee to the ground.

1 min- Jumping jacks/star jumps

1 min- Wall sit – Sit with back against wall and knees at 90 degrees. If this is easy, hold a weight in your hand.

Shake your legs out to get rid of the lactic acid. Good job!

30 sec- Plank on forearms with bum in alignment with head. Keep abs tight!

1 min- Hip raise lying on your back-  Lift your hips up in the air so there is a straight line from the shoulders to the knees. Drop hips ~3 inches and squeeze bum to bring hips back up.

1 min- Superman by flipping over onto your tummy. With arms extended above your head, gently lift opposite arm and opposite leg ~2 inches off the floor. If you are more athletic, raise all 4 limbs up. For this you only need to feel your lower back working a bit to be effective. If you feel sharp pain, stop.

30 sec- Kneel on a towel or the carpet. Raise your bum so it is just off of your feet. Do small hip circles to the left. Try to stay just above your heels. The pain means it is working! Focus on breathing.

30 sec- Hip circles to the right. Keep breathing.

Shake out those legs!

1 min- Jump over the rope. Lay it straight on the ground and stand so your feet are parallel to the rope. Hop side to side over the rope.

30 sec- Step on the rope with the rope hand so that your elbows are at 90 degrees and your forearms are parallel to the ground.  Try to pull the rope up for 30 seconds (the rope will not allow you to do this but should make your biceps contract for the duration).

20 reps- Shoulder dislocations-  Either fold the rope in half or hold each end, depending on how long your arms are.  Imagine the rope is a stick (or you can use one) and try to keep your arms straight as you lift your arms over your head and behind you.  You do NOT need to go as fast at the guy in the video goes!

30 sec- Step on the rope again, but this time lift your arms out to the side (similar to a lateral raise).  Keep arms straight and try to ‘lift’ for the time to keep shoulders and back tense for the duration.

Give the routine another go if you can!

Veggie lasagna recipe

Veggie lasagna recipe

This lasagna recipe is adapted from the The Better Homes and Gardens New Cookbook Spinach Lasagna. This is also where my recipe for banana bread is from.

I love veg so we throw a little more in.  You can estimate the vegetable portions or invest in measuring cups. Feel free to alter the recipe with veg you enjoy. I don’t know the nutritional value, but it will count for at least 1 of you 5 servings of fruit and veg.

Ingredients

  • 9 uncooked lasagna noodles (I usually make 12 in case some rip or get stuck together)
  • 1 cup chopped large onion
  • 1 cup sliced fresh mushrooms (optional)
  • 4 cloves garlic, minced
  • 2 tablespoons margarine or butter
  • 1 bell pepper (any color)
  • Head of broccoli (optional)
  • 1 cup chopped carrots (optional)
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry or bag of fresh spinach sauteed
  • 2 (15-ounce) container ricotta cheese (note you can add in 1/2 brick of firm tofu as the consistency will match the ricotta and add protein)
  • 1 cup shredded mozzarella cheese
  • 1/2 cup grated Parmesan or Romano cheese
  • 2 eggs, beaten
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 1 (30 1/2-ounce) jar spaghetti sauce (meatless, if desired) (We end up using 1 1/2 jars)
  • 1/4 cup grated Parmesan or Romano cheese to put on top (optional)

Directions

  1. Preheat oven to 375 degrees F (180 degrees C). Spray 9×13″ pan with butter or oil to prevent food sticking.
  2. Cook lasagna noodles 10-12 minutes, or until tender but still slightly firm. I suggest adding some olive oil to boiling water to prevent the noodles from sticking together.  I also add one noodle at a time at the start and ensure they are not sticking together.  If you want to use no-cook noodles, you may need to cook the lasagna longer.  When done, drain the noodles and rinse with cold water to prevent sticking after draining.  You may need to peel noodles apart to ensure all surfaces are rinsed.  This step is very important!
  3. Meanwhile, in a large skillet, cook onion, peppers, mushrooms and garlic in hot margarine until tender but not browned. Set aside.
  4. Steam broccoli and carrots until they reach desired texture. Some people like a crunch, some don’t.
  5. Pat frozen spinach dry with paper towels in a colander (use lots of paper towels as the water will make the lasagna watery).  Or saute fresh spinach in same skillet as onions and peppers.
  6. In a medium bowl, stir together spinach, ricotta, tofu, mozzarella, 1/2 cup of the Parmesan, the eggs, basil, oregano and pepper. Stir rest of the veg (onions and steamed veg) into spinach mixture.
  7. Spread 1/2 cup of the spaghetti sauce evenly in the rectangular baking dish. Arrange three lasagna noodles on top of the sauce. I like to add a little more sauce to the top of the noodles before adding the ricotta layer.
  8. Layer with half the veg/spinach mixture, another layer of noodles and then one cup of the spaghetti sauce. Repeat layers, ending with noodles. Spoon remaining sauce over the top.  Any noodles on to player that do NOT have sauce on them will become crunchy and tough.  Try to cover everything.
  9. Sprinkle with the 1/4 cup Parmesan and more shredded cheese (optional).
  10. Bake, covered with foil or lid, for 20 minutes. Uncover and bake about 10 minutes more, or until heated through.
  11. Let stand 10 minutes before serving to let the lasagna set so it will hold its shape better when cut. Makes 8 servings.
  12. Great to re-heat or freeze.

Some photos to help you visualize the steps

Sauteed fresh spinach (remember is really reduces to nothing. Buy an extra bag just in case).

Veggies and cheese

Bottom layer of sauce and noodles

Veg and cheese middle layer

Ready for the oven…. and then I was so hungry, I forgot to photograph the final result.  Please refer back to the cover photo. 🙂

Look at all that delicious-ness!

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Should you wear a mask when you travel?

Should you wear a mask when you travel?

With Coronavirus all over the news and a trip to Japan recently cancelled due to concerns the virus will spread, my husband asked me the other night if we should wear masks when we go on our re-booked holiday to the USA.  Let me be clear that I am not a medical professional so if you are worried, you should speak to your GP or consult the links at the bottom of this post before you decide if you want to wear a mask.  I do, however, have many years experience fitting people to wear the correct size N95 mask (random part of my job during my masters degree and also part of my current role).  Read on to learn more about personal protective equipment masks and what they are used for.

What does N95 mean?

This rating means the mask filters out 95% of particles when worn properly.  In the UK, the equivalent mask rating is FFP2.

Where can I get one that fits?

You will need to have a mask fitting to ensure you have one that fits properly.  This involves putting a hood over your head while wearing the mask and having a bitter solvent sprayed into the hood (even my mom has had this done!).  The idea is that a correctly fitted mask will not allow any air to get between the mask and your skin.  This prevents germs from entering the nose or mouth and therefore infecting you.  If you have facial hair, you will not be able to wear a mask effectively.  You can watch my YouTube video for more info.

Keep in mind, that the news is reporting a global shortage of personal protective equipment (PPE) due to the outbreak.  In addition, there are many scams and price inflation occurring on masks, hand santizers and disinfecting wipes.  I suggest leaving the masks for the professionals.

What is it like to wear one?

The masks will make it hard to breathe and can be very hot to wear, depending on the environmental conditions and what you are doing.  It also makes it hard for others to hear you because your speech will be muffled.

Will the Coronavirus kill me?

The World Health Organization (WHO) reports global death rate of 3.5% for Coronanirus.  The population most at risk is people 60+ years old who have underlying health conditions.  Children seem to be asymptomatic.

What can I do to reduce my risk of catching Coronavirus?

Many health officials have asked people to self-isolate if they have been traveling to affected areas.  Frequently washing your hands for at least 20 seconds, especially when in public places, will also help reduce the risk. Carry hand santizer and avoid touching your hands to your face and eyes if they are not clean.  Finally, aim to stay six feet away from infected people, especially if they are coughing or sneezing.  Refer to your local health authorities for up-to-date information as the global situation seems to be changing on a daily basis.

Unfortunately, a vaccine is at least 12-18 months away from being ready for market.  This is due to rigorous testing in both animal and human models.  I have read reports that the incubation period is five days and others that report 12 days.  Working at home (which also helps you avoid public transport), will help reduce your risk of exposure and also prevent you from spreading the virus if you are infected.

Each day, we learn more about the virus.  The lack of knowledge has been the biggest barrier.  We don’t know all methods of transmission, how long it can live on surfaces, and other important information which can help limit the spread of the diseases.  Stay up to date by visiting the links and references below for more information (some updated daily) rather than relying on social media:

World Health Organization (WHO) Novel Coronavirus outbreak 2019

Center for Disease Control and Prevention Coronavirus 2019

UK Gov Corona virus info

Guardian: What is Coronavisus and how worried should we be?

Quickie workout #6- stairs required

Quickie workout #6- stairs required

Today’s quickie is based on using a set of stairs. For this, you will need to have some balance and coordination. When choosing your set of stairs, be sure to choose one that has a handrail. The exercises listed are only for going UP the stairs. Be slow and controlled walking down the stairs because there is a lot of force on your knees.

You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.  Also, please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.

2 min- Warm up walking up and down the stairs.

1 min- Two steps at a time leading with the right leg. Hold on to the railing if you need to.  Remember to descend the stairs normally.

1 min- Two steps at a time leading with the left leg.  Remember to descend the stairs normally.

20-30 reps- Calf raise on the bottom step. Place the ball of your foot on the edge of the step and lift your heels up and down for a full range of motion.

1 min- Side squat with left foot on 2nd step and right foot on floor.

1 min- Side squat with right foot on 2nd step and left foot on floor.

1 min- Push/press ups incline (hands on steps) for beginners. Decline (feet on steps) if you are more fit.

10-15 reps- Bulgarian squat  Face away from steps.  Place left foot on first or second step.  Lower left knee as low as you can (stop before it reaches the floor) by bending right leg.  Leave feet in place and you stand up.  Repeat.

10-15 reps- Bulgarian squat  Face away from steps.  Place right foot on first or second step.  Lower right knee as low as you can (stop before it reaches the floor) by bending left leg.  Leave feet in place and you stand up.  Repeat.

5x- Run up steps for beginners. OR 3x- Hop up the steps (one at a time) if you are more fit.

1 min- Triceps dips on bottom step.

Repeat for more heart-pounding fun.

Tag me on Twitter or Instagram (@ptmollie) before or after your workout so I can cheer you on.

Healthier banana bread recipe

Healthier banana bread recipe

Here is another favorite recipe of mine.  I have based it on the Better Homes and Garden’s banana bread recipe. I added course bran and substituted the sugar for natural sweeteners (agave nectar or honey)  to make it a bit healthier.  You could also use apple sauce instead of oil, but this might change the texture and/or baking time.  Sometimes, I make two small loaves.  We wrap one up and freeze for a later date when I don’t feel like baking.

If you would like to use measuring cups, pick some up on Amazon here.

Ingredients

  • 1 ½ cups/ 215g whole wheat (whole meal) flour
  • ¼ cup/ 15g course bran
  • 1 ½ teaspoons/ 7g baking powder
  • ¼ teaspoon/ 2g baking soda
  • 1/8 teaspoon salt
  • ¼ teaspoon cinnamon
  • 1 egg
  • 3 mashed medium-sized bananas (freeze fresh or brown ones for perfect mushiness)
  • ½ cup/ 125ml agave nectar or honey
  • 1/8 cup/ 30ml canola oil
  • ½ cup chopped nuts, blueberries, or chocolate chips (optional)

1. Preheat oven to 350°F (~175°C).
2. Grease bottom and sides of 9 x 5 x 3 inch loaf pan or two 7.5 x 3.5 x 2 inch loaf pans (links below to buy).


3. Mix flour, baking powder, baking soda, salt, and cinnamon together in a large bowl. Push to the sides of bowl leaving a space in the middle.
4. Mash bananas in a medium bowl.


5. Mix in egg, agave nectar/honey and oil.
6. Add wet mixture into dry bowl. Stir until flour is just moistened. It will be lumpy- don’t worry!
7. Fold in nuts, blueberries, chocolate chips or anything else you fancy.


8. Bake for 55-50 min for 9 x 5 x 3 inch (2 pound) loaf pan or 40-45 minutes for 7.5 x 3.5 x 2 inch (1 pound) loaf pan. Note that the less oil, the less time it will take to cook. If your batter is thick when you put it in the pan, you may need to cook for less time.
9. It is cooked fully when you insert a toothpick and it comes out clean (no mixture on it).
10. Cool for 10 minutes in pan.
11. Remove from pan and continue to cool.
12. Enjoy!

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Quickie workout #5

Quickie workout #5

You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.

Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.

1 minute- Walk in place

30 seconds- Jog in place with high knees

1 minute- While standing with feet should-width apart, touch your hand to the opposite toe (or as close as you can without bending the knees). Come back to standing up with arms out to side (180 degree from each other). Alternate and repeat.

1 minute- Push/press ups against a desk, counter, or wall for beginners or on the floor for advanced readers.

1 minute- Sumo squats (feet wide apart and toes at 45 degrees) with heel lift. Start with one heel up off ground. Every time you come to bottom of squat change which heel is up. This works your inner thighs.

1 minute- Triceps dip on a stable/sturdy (aka not rolling) chair or bench. Elbows point straight back. Only your arms move you up and down.

1 minute- Split squat by assuming lunge position with right foot in front. Drop left knee almost to ground and stand up again. Feet stay where they are. Keep front knee over the ankle. Repeat.

1 minute- Split squat with left foot in front.

1 minute-  Leg lifts.  Start by laying down on your back. Start with your feet straight up in the air and lowers them as far as you can without your back coming off the ground.  Beginners should be able to lower legs about 45 degrees, more advanced readers might be able to lower legs almost to the ground.

1 minute- Plank.

1 minute-  Mountain climbers.

Repeat as many times as you would like. Get it done!

Floatworks studio review

Floatworks studio review

Some people exercise to relax, others bake, and a new option now is to float.  Floatworks is a new studio in London with two locations (Vauxhall and Angel) where you can go to float, relax in silence in a lounge and enjoy a cup of tea.  My mom had actually told me about floating before I had heard of it in London.  There is a place in my hometown where her friends have already tried it.  I was excited to be invited for a complimentary float at Floatworks Angel when they opened in July 2019.

What is floating?  Clients spend 60 minutes submerged in salty water (each pod has half a tonne of Epsom salt) with no lights or sound.  Epson salt reportedly helps with muscle soreness, reduces swelling and pain, and promotes sleep.  The first 10 minutes offers relaxing music to help you settle in, and then the music comes back on five minutes before the float ends.  Without any sensory input, you can completely switch off and relax, even enter a bit of a trance.  The high level of salt allows you to float effortlessly and the water temperature is meant to be the same as your skin, which means you can’t tell where your skin meets the water.

The facilities at the Angel studio are fantastic.  There are lockers to secure your belongings, a room to style your hair and apply makeup, a quiet lounge for relaxing before or after your float and another area to enjoy a complimentary cup of herbal tea.  You can arrive early to start to unwind or stay a bit after your float to maintain that zen feeling.  Much like a massage, I suggest leaving a few hours free after your float to chillax.

Each pod room has hooks and a shower for you to use, along with towels, earplugs, organic shampoo, conditioner and shower gel.  The Hair and Mirrors room has Parlux hairdryers, GHD hair straighteners, organic body moisturiser, cotton buds, and vaseline.  You can float naked, which is what I did, or bring your swimsuit.  I found it a little chilly and the staff put a note in my record to warm the water another 0.5 degrees C to make me more comfortable.  The rain showers were incredible and I had plenty of time after my float to shower and dress.

As you can imagine, I found it extremely hard to switch off for my first float.  I was rinsing off in the shower when the music started.  So I hopped in the pod and tried to keep my face dry (as the salty water can sting your eyes).  I can confirm you definitely float around inside the pod (I gently bumped into the wall a few times).  When the lights turned on at the end of my 60 minutes, I was sure the music didn’t turn on as a warning that my time was almost up.  The staff member at the desk said I had zoned out so much that I didn’t hear the music, which happens often.  I am impressed that I was able to tune everything out and actually relax.  Working full-time, training for marathons, and blogging on top, doesn’t leave me much time to do absolutely nothing.  Usually, there is multi-tasking happening, or I am thinking about how I can multi-task later.  It felt good not to think for a short period of time.

I have another float booked in soon and cannot wait.  Now that I know what to expect, I think I will be able to settle in and enjoy the float sooner.  Are you curious and want to give it a try?  Use the code FLOATMOLLIE for a 20% discount off your first single float experience.  Here are all the FAQs in case you still have questions.  Leave a comment below and let me know what you think.

Thanks to Floatworks for the complimentary experience.  All opinions are honest and my own.

Quickie workout #4

Quickie workout #4

You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.  Remember to consult your doctor before engaging on any fitness regime.

Go for quality over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the press up, inhale as you return to the ground).

This week’s workout I am borrowing from CrossFit Thames (CFT). A few summer’s ago, I attended a few of their outdoor sessions and this was one of them.  They gave me permission to share.  You don’t need any kit but you will need 30 m of space to run.

Be sure to warm up by walking, running, or skipping rope. Once you break into a light sweat, you are ready to begin.

We start with EMOM (every minute on the minute) for four minutes.  Complete the following (based on your fitness level) in one minute and then rest for any leftover time within the minute.

For beginners:

  • 3 burpees
  • 5 push/press ups
  • 7 lunges (stationary or walking)

For intermediate to advance fitness levels:

  • 8 burpees
  • 10 push/press ups
  • 12 plyometric lunges

Minute 5: Suicides/Shuttle runs from starting point to 10 meters, back to starting point. Then starting point to 20 meters, back to starting point. Finally, starting point to 30 meters, back to starting point. This needs to be completed within one minute.

Repeat the above five minute program four times through for a wicked 20 minute workout. Remember to listen to your body, as this one is a little more advanced. I encourage you to give it a go though. You will never know you can do it unless you try!

Easy smoothie recipe

Easy smoothie recipe

Smoothies are an easy, satisfying snack we have frequently in my house. In the summer, we serve ’em up (with a little whey protein thrown in) after workouts. Today I made them because I saw one at the mall and developed a craving. Since making my own, I never order them while out. I can taste the difference with the sugary, syrupy mix. Here is how I make them.

You will need: frozen banana (freeze your brown bananas for fresh banana bread or smoothies rather than throwing them away.  My banana bread recipe will be up soon!), frozen berries (you can get mixes in the freezer section of your local grocery store rather than buy fresh), low-fat yogurt, orange juice, honey or agave nectar, and a blender.

1. Leave the frozen banana out on the counter for a few minutes to thaw slightly. By using frozen fruit, you won’t need to add ice.

2. Add 1/2 cup of low-fat yogurt (any flavor you like) and 1/2 cup of frozen berries (can be any fruit, even avocado, kale or spinach) to the blender.

3. Cut banana into smaller chunks and add to the blender.

4. Add a splash of orange juice. The more juice you add, the thinner the smoothie will be.

5. If using plain yogurt, I like to add honey or agave nectar as a natural sweetener.  Vanilla extract works too.

6. You can also add flaxseed, linseed, chia seeds, protein powder, or other supplements for additional nutritional value.

7. Blend. You may need to stir the mix with a spatula if an air pocket develops in the bottom of the blender.

8. Serve.

Of course, you should experiment with fruit, yogurt, and juice flavors to find a combination you like. As smoothies break up the food for you, take your time to enjoy it.  It will be easier to digest that eating the food whole which means your body will take less time to digest it.  It may give you a temporary sugar spike that you are not expecting.

Let me know in the comments below what smoothie ingredients are your favorite.

Alternative races to Tokyo Marathon 2020

Alternative races to Tokyo Marathon 2020

It is with great sadness that I found out yesterday the Tokyo Marathon 2020 has been cancelled due to coronavirus concerns.  While I know the decision was not made lightly by the organizers, it has sent many of us die hard runners (and 6 star chasers) into a limbo.  We have been training for months, booked time off work, spent money on flights and hotels….. and now we aren’t sure what to do (except contact our travel insurance company).

I have spent a few hours researching marathons all over the world that take place from 22 February as alternatives to the Tokyo Marathon that still have entries open.  Please check their websites carefully for all T&C in case I had made an error. And, remember that this list is not exhaustive.  At the bottom of the post are links to additional lists of races.

Leave a comment below and let me know which race you are going to do or if there are any additional races to list.

22 February 2020, Red Rock Canyon Marathon, Las Vegas, NV, USA.  Entries close 20/2/20.

23 February 2020, Glentress Trail Marathon*, Scottish borders, UK.

23 February 2020, Fort Ebey Kettles Trail Run, Fort Ebey State Park, Whidbey Island, WA, USA.  Entries close 20/2/20.

23 February 2020, Ice Valdaice, Valdai, Russia*

23 February 2020, Banjul Marathon, Gambia*

26 February 2020, Marathon Day Marathon by SVN*, Kent, CT14 7LH, UK.

28 February, Tel Aviv Marathon, Tel Aviv, Israel. Registration is open until 22/2/20.

29 February 2020, Ras Dewi Sant*, St Davids, Pembrokeshire

1 March 2020, Atlanta Marathon, Atlanta, Georgia, USA. Entries close 26/2/20.  NOW SOLD OUT!

1 March 2020, Little Rock Marathon, Little Rock. Arkansas, USA.  Online entries close 21/2/20.

1 March 2020, Napa Valley Marathon, Napa Valley, California, USA*.  Use code NVMJUAN for a small discount.

6, then 9-15 March 2020, Enigma Running various marathons around Milton Keynes, UK.*

7 March 2020, Thames Meander, Kingston-Upon-Thames, UK Surrey*

7 March 2020, Spring Marathon by Phoenix Running. Walton-On-Thames, UK.  Email Rik for 50% off registration fee if you were due to run Tokyo Marathon.  PhoenixRunningUK@gmail.com

7 March 2020, The Woodlands Marathon, Woodlands, TX, USA.*

8 March 2020, LA Marathon, LA, CA, USA. Limited charity places available.*

15 March 2020, Barcelona Marathon, Barcelona, Spain.*

21-22 March 2020 Limmassol Marathon, Cyprus.*

22 March 2020, Rimini Marathon, Rimini, Italy.*

29 March 2020, Rome Marathon, Rome, Italy. Entries open until 15 March 2020 or until bibs run out.

26 April 2020, Southampton Marathon, Southampton, UK.*

 

There are lots of options out there so please also use these links (not all races still have entries open):

Saxons, Vikings, and Normans have lots of options over the next few weeks around London.

World’s Marathons list for February

World’s Marathons list for March

Ahotu list of of marathons around the world

 

*as of 17/2/20 entries still open