Train. Teach. Study. Repeat

Posted by on Jun 4, 2013

the BIG apple

Posted by on May 31, 2013

Formal Announcement: On Monday, June 3rd I will be temporarily leaving my amazing home in Hermosa Beach (I will be back July 9th) and moving to tFCCBIG Apple (see also: a land full of aggressive walkers, big slices of pizza, suits and ties). I will be working in business development for SportSetter, a start up founded by two South Carolina Alums. A great source for fitness enthusiast, SportSetter offers opportunities to active individuals at all fitness levels. It caters to each client’s personalized profile and provides options for diverse fitness classes, gyms, trainers, fitness-centered social meet ups. SportSetter’s goal is to help people break free from their gym memberships and boring exercise routines and incorporate an element of fun to their workouts! I am eager and excited to spend time in a new place and learn more about the fitness world as well as myself. If you have any suggestions about classes to take or gyms to visit in the NYC area please let me know! Also, if anyone would like to train I will be hosting weekend works while I am visiting – aiming to train with 5-10 people every Saturday and Sundays, so start penciling in brunch for AFTER your workout New Yorkers and you sweat!

Please be in touch and send any and all local New Yorker tips right on over to your favorite Cali Beach Girl ;)


On the Road

Posted by on May 21, 2013

Whether traveling for work or pleasure I cannot pass up a chance to squeeze in a sweat, but when a gym does not even have mats you know there is something seriously wrong. Why is it that hotel gyms also trap you with no windows? It is as if they want to challenge you by making you feel boxed in… the walls closing in and pushing you right back to your room (or the bar!). Not a chance buster! WE cannot back down from a challenge to create our own routine in any city or hotel.
Do not get frustrated. Make your workout worth it. Give yourself a focus- time frame, muscle group, or distance. This time I gave myself an hour. After my 20 minute incline walk (instead of my 10 minute interval run-see “We Can Do It” post), I created a routine with the limited materials at hand. Three things I tell my clients to do everyday: Squats, Push Ups, and Plank. These exercises can be done without additional weight and in any location. I use these as my base.
Try out this quick and effective sample routine!

Sample Routine: 20 Squats and 10 second hold 20 Tricep Dips (on the floor or a bench if available) 20 Back Rows (elbows 90 Degrees) Repeat 3 times. Followed by 2 minute break.

Find a way to incorporate all your muscle groups. Shoulder Press and balance on one leg or Lunges with a weighted twist. This will improve your overall workout with full body exercises and ultimately get you out of that gym and BACK to your travels.

As always these are my helpful tips. Feel free to share what works for you. As I continue my studies for my CSCS (Certified Strength Training and Conditioning Specialist) I will share my knowledge with all of y’all!

Remember it is not a competition. Push your workouts for yourself and see your improvements!


Posted by on May 6, 2013

I do not normal bring up others or stories of others in my blog, but tonight feels different. I have had too many friends recently putting themselves out there and not receiving the recognition and love they deserve. First off, dating sucks. No one enjoys the act of dating. It is normally an uncomfortable encounter of stories, interview questions, and mild wit mixed with awkward flirting. But it is not ALL bad. As Bradley Cooper’s character in a Silver Linings Playbook states, “This is what I believe to be true: You have to do everything you can and if you stay positive you have a shot at a silver lining.” There IS a silver lining and I just have to hope that my friends will all find happiness. I have a great friend who turned 30 this year and his only wish was that his friends find success. It is true, we all want the best for our friends. Hope. It is one little world and very close to my heart. Just believe there is hope for happiness and success and love and all you want in life. It may not be today, but I have hope it will be. Period. It has to, I won’t let you give up hope.

The eternal optimist

Girl Power vs. Damsel

Posted by on Apr 23, 2013

Two phrases that lead females in 2 directions. If I am a tough, strong, straight forward girl I am intimidating. If I like to be catered to, taken out on a date, and sent a nice sweet note then I am in need of saving. Why is it that there is a divide between Girl Power and Damsel in Distress. Disney Princesses cannot even make up their minds. Way to go Mulan, but Cinderella oh you needed Prince Charming to rescue you. I do not even know why this is on my mind except for the fact that I am literally a house divided. I want to be strong and confident and secure. I want to own my confidence and strength to achieve my OWN success. But… deep down it is nice to have someone care, who wishes only the best for you and wants to be there in case you do need a hand. Maybe it’s the inner Southern girl in me. So what if I am in ‘beast mode’ at the gym and afterwards adding 5 pounds of hairspray to my curls with a mini dress out on the town. ;) I give up on this battle. I think it is an even playing field. I think whoever cannot appreciate this balance of power is obviously seeking the wrong girl. So stay strong #GIRLPOWER and Don’t waste the pretty #Damsel.

Success Taste So Good

Posted by on Apr 4, 2013

What can you do in 90 days? I have pushed myself in every which way these last 90 days. I wrote a blog on the first week of 2013 explaining my upcoming health and fitness goals. What really happened was a complete over-haul of my life. In 90 days I have gone through a strict diet, limited treats, new workouts, physical injuries, emotional reflection, heart ache, and self growth. Friends and family kept asking why? Why limit myself and push my body physically? Why not! This is the time. While I soul search (and job hunt). This is the first time that all I have to think about is myself. I get to try, push, feel, cry, and love anyway I want. Self worth is important. Especially in Los Angeles, where insecurity is at its highest and an external image is taken to extreme measures. Being proud of myself inside and out has been the best challenge. I want to wake up every morning feeling happy for the day ahead and go to bed at night smiling at what I have accomplished (big or small). Now, this may not happen every day but to lead my life in this way is the ultimate goal.
90 days ago: I was 127 lbs, 107 lbs lean muscle mass. I was at 16.1% body fat.
After 90 days: I am at 119 lbs, 108 lbs lean muscle mass. I am at 9.6% body fat.

After 90 days: I can officially lift some of the anger. Find hope and happiness. And finally know I am worthy of all the amazing things heading my way ;)

So to all those questioning their next move with their diet, workout, heart, or careers… I say, Why not?

“All life is an experiment. The more experiments you make the better.” ~Ralph Waldo Emerson

With Love,

Mallory Hope
*newly remodeled for 2013*

Treat Yourself

Posted by on Feb 8, 2013

One month later and my new fitness routine is a hit! But more importantly my cheat meals are so WORTHY! Let’s prepare for this month. February has a handful of food obsessed holidays. Superbowl, Valentine’s Day, Mardi Gras, and even Purim (hello hamentashen!) There is no use saying ‘no’ to every indulgence, but there is such a thing as ‘will power.’ I plan my cheat meals surrounding events or outings so I can indulge (politely) and with friends. This Valentine’s Day also known as “All the Single Ladies” Night, I have chosen which dessert I want to bake and share. My favorite stress release is baking. I can safely have my one (or two) and then pass on the leftovers happily to the next victim. My weapon of choice next week will be: Red Velvet Cookies & Cream Magic Bars. Cheers to next Thursday…Now accepting applications for taste testers!

We Can Do It

Posted by on Jan 7, 2013

Welcome to 2013! If any of y’all have walked into a gym in the last week you will see the swarm of new gym rats taking over. Don’t fret more than half will be gone by February. But not YOU! You are here and ready to get grooving. That’s what I like to hear. One of my favorite activities is helping my friends get active again. It takes one person to help influence you into a healthy attitude with healthier choices. Today I want to share a quick workout for my girls. Using your time wisely at the gym is key this month. Make it worthy and put in the right energy to get the most out of your gym time.

I start with a quick 10 minute run. (Please warm up with a brisk walk at least 2-3 minutes).
I have done this routine numerous times so I know what speed to start my run. Try it out at a lower speed the first time and work your way up. Keep your incline on 1% the whole time.
My fastest sprint is 8.0 so that will be the fastest pace to work up to.
Break Down: 10 Minute Run. (5.0 is my homebase speed)
0:00-1:00 Pace 5.0
1:00-2:00 Pace 6.0
2:00-3:00 Pace 5.0
3:00-4:00 Pace 7.0
4:00-5:00 Pace 8.0 (SPRINT!)
5:00-6:00 Pace 5.0
6:00-7:00 Pace 7.0
7:00-8:00 Pace 5.0
8:00-9:00 Pace 6.0
9:00-10:00 Pace 5.0
Cool down 2-5 minutes (just catch your breath and walk between 3.0-4.0)
*If 7.0 is your fastest sprint then adjust to 4.0 as your homebase speed and work your way up*

Strength training is key to staying fit and toned. Here is my routine to get you started.
I choose 3 specific muscle groups to target for each set. (I do 3 exercises in 1 set, and do each set 3 times.)

Set 1
Squats 20 reps (Slow count. Down 1,2 Up 1,2)
Up Right Rows 15 reps (keep shoulders down, bring elbows up in line with shoulders)
Lunges 15 reps (Alternating Legs. Keep your knees at 90 degrees while you bend)
(Use 8-12 lb free weights for these exercises)
BREAK 1-2 minutes
Set 2
Push Ups 10-20 reps (Yes, girly ones count. Keep your neck in line with your spine and hips.)
Bicep Curls 15 reps (Elbows tucked in to your body. Slow count. Down 1,2,3, Up 1)
Tricep Extension 15 reps (Shoulders down, elbows stay as close to your ears, chin lifted)
(Use 8-12lb for bicep and 10-15lb free weights for triceps)
BREAK 1-2 minutes
Set 3
Plie Squats 20 reps and HOLD 20-30 seconds (Slow count. Straight down, keep that booty tucked in)
Back Flies 15 reps (slight bend in elbows and knees, bend at the hip about 45 degrees)
Shoulder Press 15 reps (Arms at 90 deg ankle, push up and bend back to 90 deg start)
(Use 8-12 lb free weights)
*Always adjust weight or reps if you feel uncomfortable*

After ALL 3 reps of all 3 sets, you better STRETCH!!!
Continue to drink water and you should feel a nice little tug on all your strong muscles the next morning!

If you are unsure what each exercise is, please ask OR just google it!

Any questions? You know where to find me, unless I am at the gym too ;)

2013 Phase 1

Posted by on Jan 3, 2013

Hi Friends! Welcome to the New Year! 2013 will be my year… I’m hoping :) I think it all starts with a positive fresh start. I’m working on a new workout plan. Mind, Body, and Soul. Helping in a trial 90 day program for an awesome gym in Orange County called Stark Training. This program will be my refresher. Taking time to meditate a day and writing a Grateful Journal at night. Every year is a chance to reload and restart what you want for yourself. This year I want it all. I am currently on the job hunt and ready to put myself first. I can only find the best if I feel the best inside and out. If this means watching my glucose intake, not drinking booze, or following a certain mental cleanse then I’m all for trying it! Day 1: Finished my first strength day. Besides needing to move my living room furniture, I feel pretty good. My first item in my Grateful Journal, is living in beautiful Hermosa Beach. I took my tea outside to meditate this morning. I am blessed to get to wake up to the Pacific Ocean everyday. I think this 90 day challenge will be a great start to an amazing 2013! Cheers!

ps. Take a look at the picture. Same dress, almost 2 years apart (older version left, newer version right). Let’s see what changes after these next 90 days.


Posted by on Aug 21, 2012

Welcome to the world of information. I laugh when old people start a story with “When I was a kid…” or “During my time we..”, but maybe they have it right. Are we overly interconnected and interactive with our television sets? Any show you turn on now you instantly see a pop up of the hashtag for the show (currently my choices are #ncis #faceoffsyfy #onceabc #abcfbunheads). “When I was a kid” you heard the three dongs and a peacock flash in the bottom left. There was a tie to the station and to network. Seems the big guys are falling harder and relying more on social media to make it a hit. This is not a bad thing.. just a unique following (pun intended). Hashtags allow fans the chance to critique, like, hate, harass, or fond over. So I am all for taking a leap to the front row of the television set, but who am I sending these hashtags to anyways?

Dear Mr. Network producer, Please allow Gibbs to find love #ncis. Help #faceoffsyfy pick me as a model. Is the wolf coming back to #onceabc? How long until next season of #abcfbunheads? Sincerely, @malloryfromford #amazingselfpromoter