Happy New Year!

Monday, December 31, 2012



May you realize every experience, good or bad, in 2012 brought you to today. Right where you are supposed to be.  Nothing can stop you in 2013.  Have a wonderful New Year's!

Photo courtesy of Maddabling.

6th Session VTG Starts 14 January

Friday, December 28, 2012



UPDATE 6 January: VTG IS NOW FULL.

With a new year on the horizon it is time to achieve.  The virtual training group (VTG) can help you do this. The 6th session starts 14 January and ends on 18 March.

The specifics:

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

During Week 0, 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, call grandma once a week, etc. It is up to you what area of your life you want to focus on. (Personally, I am having running sessions as a goal as my half-marathon is on 3 March!)

On Mondays, I send out an email with articles, tips, and my report.  The group replies to all with their progress and homework (quote and recipe). How many goals were achieved? Is there anything a member needs help with? Are there positive suggestions to share?  There is also a Facebook group to stay in touch.

It is FREE to new members.  VTG veterans are asked to invest £10/$15 (paid in my shop) (less than £1/$2 per week) to help cover costs for motivational materials.

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!  See my testimonials page to see how the group has helped others.

Ready to commit? Email me at mollie@ptmollie.com to be added to the list!

25th December

Tuesday, December 25, 2012

LIVE IT
May you wake with gratitude.





GIVE IT
Please consider supporting one of the featured charities we shared with you through December.

Rod’s Racing (link goes to Mollie's fundraising page)


Click here to donate to the Zero Calorie Advent Calendar fund which supports the following charities:

Katie Piper Foundation
Leuka
United Through Sport

We would like to give a huge thanks to all the companies that participated in the first Zero Calorie Advent Calendar!

Please take a moment to give us some feedback on the calendar.  This survey will help us improve the Zero Calorie Advent Calendar should we decide to do it again in 2013.  




Wishing you peace and joy this holiday season,
Becca, Christine and Mollie

24th December

Monday, December 24, 2012

ROCK IT
Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, look for a video or arrange for an in-person tutorial with me (mollie@ptmollie.com).

Give it a go and let me know how you do @PTMollie

Warm up- Skip rope for 1 minute, skip across a field and back for 1 minute, skip rope for 1 minute

30 sec- Lay down on your right side so bottom arm is extended and head is down on the arm. Lift the top (left) leg up as far as it will comfortably go (up to 90 degrees). Keep leg straight.

30 sec- Bend left leg so left foot is on ground in front of right knee. Lift right leg up as far as is comfortable to you. Keep leg straight.

30 sec each- Repeat two previous exercises but on other side.

1 min- Forearm plank

30 sec- Push/press ups in a "normal" positions on your toes (not on your knees if possible. At least give it a try!)

1 min- Standing squats (try to get low, stick out bum and keep your weight in your heels)

1 min- Prisoner squats (keep hands on head to engage abs though this exercise)

1 min- Calf raises, preferably on a low-step to allow for a large range of motion. Hold on to the railing!

1 min- Bicep curls (you can use books, cans of soup, water bottles, etc if you don't have weights)

1 min- Lateral raise by raising arms to side to form a "T" shape with your arms at shoulder height.

 


LIVE IT
I might not be there yet but I'm closer than I was yesterday.




LOVE IT
We are finishing off the advent offers in style. Today you can win a month’s supply of Total Greek Yoghurt. What a perfect way to kick off a healthy 2013!
                                        

For anyone serious about their training, TOTAL Greek Yoghurt is the perfect pre or post work out snack. TOTAL boasts 10g of protein to every 100g of delicious Greek Yoghurt, ideal for satisfying hunger and building and repairing muscles.

It’s an excellent replacement for cream and mayonnaise, but also makes a delicious breakfast when added to low sugar muesli and stewed winter fruit!

Find recipes, fitness plans and meal plans on the TOTAL website, www.totalgreekyoghurt.com.

Available in three plain fat varieties: 0%, 2% and Classic, and TOTAL 0% Greek Yoghurt Split Pots with honey and fruit. TOTAL is 100% natural authentic yoghurt

For a chance to win a month’s supply of TOTAL Greek Yoghurt tell us your favourite way to eat TOTAL Greek Yoghurt and send your answer to customercareteam@totalgreekyoghurt.com by 2nd January 2013.

T’s & C’s
1) The free prize draw is open to all UK residents aged 18 or over except employees of FAGE UK Limited and anyone associated with
www.ptmollie.com, their families, their agencies and anyone professionally connected to this promotion.  No purchase is necessary.

2) Entry is only available by emailing customercareteam@totalgreekyoghurt.com. Only 1 x month's supply of TOTAL Greek Yoghurt to be won.

3) The winner will be chosen at random after midnight 2nd January 2013 and will be contacted by email to arrange a suitable delivery time. The judge’s decision is final.

4) A month’s supply of TOTAL Greek Yoghurt consists of 1 x TOTAL Classic 1kilo, 1 x TOTAL Classic 500g, 2 x TOTAL 2% 500g, 2 x TOTAL 0% 500g, 1 x TOTAL classic 170g, 1 x TOTAL 2% 170g, 1 x TOTAL 0% 170g, 3 x TOTAL 0% with Honey, 3 x TOTAL 0% with Blueberry , 3 x TOTAL 0% with Raspberry and Pomegranate, 3 x TOTAL 0% with Strawberry. Delivery of the product is likely to be via an online supermarket and is therefore subject to product availability in your local area. There will be no cash alternative for this prize.

5) The names and county of the winners can be requested by writing to the promoter. Details will no longer be available 8 weeks from the closing date.

6) The winners may be required to take part in any publicity online or in person accompanying or resulting from this promotion. No fee will be paid for such publicity but reasonable costs will be met.

7) The promoter reserves the right to withdraw the promotion due to circumstances beyond its control.

8) Entrants' details will not be shared with third parties, unless agreed otherwise. Promoter: FAGE UK Ltd, PO Box 20425, London, SW1V 1WG.

 

 


GIVE IT
We know how important sport is in developing self-esteem, learning to work as a team, and creating leadership skills. It also combats stress, gives one goals to focus on, and provides a healthy lifestyle. That is why we have chosen United Through Sport as the 4th charity for the advent calendar.

United Through Sport aims to transform lives through sport with 3 main programmes:
1) Mass Participation Programme (MPP)
2) Junior School of Excellence (JSE)
3) Senior School of Excellence (SSE)

Examples of current projects include:
1) Purchasing sports equipment for schools in Ghana - read more
2) Providing sporting opportunities for thousands of children in South Africa - read more
3) Meal feeding project in South Africa - read more
4) Junior School of Excellence (sport and life-skills development) - read more


If you would like to make a donation to support this amazing charity, please visit our Virgin Money Giving site at http://uk.virginmoneygiving.com/team/zerocalorieadvent




MAKE IT
Our final recipe is one to save for a few days time when you’re looking for some inspiration for  something to do with all that leftover turkey. It comes to us from Nic’s Nutrition.

Nichola Whitehead is a specialist registered dietitian and she has a passion for promoting health and nutrition to all. She starting blogging in January 2012 as a way of promoting healthy eating in a readable and accessible manner and has since worked with various companies and publications including Sainsbury's Magazine, The Student Sports Magazine, Graze, Nairn's Oatcakes, My Muesli, British Turkey and Mornflake. More recently she has also started her very own YouTube channel.

                                                  


Turkey & Apricot Casserole


Makes: 4 portions
Prep Time: 15 minutes
Cooking Time: 60 minutes


Nutrition Per Serving: 230 kcal, 26g Protein, 22g Carbs, 5g Fat
Nutritional Benefits: High in protein, low in fat, rich in antioxidants


Serving Suggestion: Casserole with basmati or easy-cook brown rice (1/2 cup uncooked rice per person)

 
Ingredients:
450g Turkey Thigh (trimmed of any visible fat)
140g Dried Apricots
1 tsp of: Ground Cinnamon, Coriander & Cumin
2 tsp Olive Oil
1 Red Onion
1 Garlic Clove
400g Chopped Tomatoes & 2 tbsp Tomato Puree
300ml Vegetable Stock
(Fresh Coriander to Garnish-optional & Rice to Serve)

How to make:

First, pre-heat the oven to 180 degrees C
1) Place the turkey in a mixing bowl and add the spices and oil.. Mix!
2) Cook the turkey in a non-stick frying pan until browned all over, before transferring to an oven-proof casserole dish.
3) In the same frying pan cook the onion (finely chopped), chopped tomatoes, tomato puree and garlic (finely chopped) for 5 minutes and then season to taste with salt and pepper.
4) Stir in the apricots and the stock and bring to the boil then spoon the sauce over the turkey and mix well. Cover and cook in the oven for an hour, removing the lid (or foil) for the last 10 minutes.
5) Roughly chop the coriander and sprinkle over the casserole to garnish and serve with rice.






 

23rd December

Sunday, December 23, 2012

ROCK IT
Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, look for a video or arrange for an in-person tutorial with me (mollie@ptmollie.com).

Thanks to Paul Mumford to providing us with a workout video today.  Paul works with clients from 15-64 years of age and can travel to your home for a free consultation in Danbury and the villages, Maldon, Witham, Chelmsford and the Dengie Peninsula. Or if you prefer, you can arrange an appointment to see Paul at Three Rivers Golf and Country Club, Cold Norton or Danbury Sports Centre.

Click here to watch today's workout.







LIVE IT
I hope you live a life you are proud of.




LOVE IT

Our penultimate giveaway comes to you from The Via App

                                                   

VIA is the UK’s first map- based running app with step-by-step real time audio directions. VIA provides directions from A to B with clear audio navigation eliminating the need for users to constantly watch their iPhone screen. VIA has been built for keen runners and walkers doing away with the need to stop and check on-screen directions at every corner.

Its unique ‘runner’s sat-nav’ provides flexibility on the journey distance through the use of “VIA Pins” allowing the user to plot from A‐B via whatever course or distance they please. The ability to personalise routes also makes VIA a useful training aid for developing distance and stamina.

Upon completion of the route, the app also provides the user with stats on their run, such as calories burnt, average speed, time taken and distance covered. More importantly the VIA app even allows users to access their iTunes playlists and listen to music around the audio directions for that added training boost.

Via have given us 10 copies of the app to giveaway to the first people to send an e-mail info@viaapp.co.uk with 'Zero Calorie Advent Calendar' in the header. Please note, the app only works on the iPhone.

 

 


GIVE IT
We know how important sport is in developing self-esteem, learning to work as a team, and creating leadership skills. It also combats stress, gives one goals to focus on, and provides a healthy lifestyle. That is why we have chosen United Through Sport as the 4th charity for the advent calendar.

United Through Sport aims to transform lives through sport with 3 main programmes:
1) Mass Participation Programme (MPP)
2) Junior School of Excellence (JSE)
3) Senior School of Excellence (SSE)

Examples of current projects include:
1) Purchasing sports equipment for schools in Ghana - read more
2) Providing sporting opportunities for thousands of children in South Africa - read more
3) Meal feeding project in South Africa - read more
4) Junior School of Excellence (sport and life-skills development) - read more


If you would like to make a donation to support this amazing charity, please visit our Virgin Money Giving site at http://uk.virginmoneygiving.com/team/zerocalorieadvent




MAKE IT
We would like to extend a huge THANK YOU to Total Greek Yogurt for their enthusiastic support of the Zero Calorie Advent Calendar.  Here is another delicious recipe from them.

 
Christmas Eggnog
This classic Christmas tipple, laced with brandy is an ideal welcome drink for your Christmas party guests!


Prep time:                    10 mins
Cooking time:              20 mins
Refrigeration time:   3hours minimum
Serves:                           6-8 glasses


Ingredients

1pt   Skimmed Milk
5       Egg yolks
50g   Caster sugar
1          Vanilla pod
300g   TOTAL 0% Greek Yoghurt
50ml   Brandy
Freshly grated nutmeg for garnish



Method

1.       In a medium saucepan heat the milk with the seeds of the vanilla pod.
2.       In separate bowl, whisk the egg yolks with the sugar until creamy.
3.       Add the boiled milk to the egg mixture and return to a moderate heat, stirring continuously with a wooden spoon.
4.       Heat and stir until the mixture thickens slightly (just enough to coat the back of a spoon).
5.       Remove from the heat and place into a new bowl. Allow to cool before covering the bowl and refrigerating until the eggnog has cooled.
6.       2 min prior to serving, mix in the yoghurt and brandy, and ladle the mixture into glasses.
7.       Garnish each glass with a sprinkling of ground nutmeg.


Chef’s Tip

To lower the fat content of this recipe, you can use skimmed milk and TOTAL 0% Greek Yoghurt. Whisky also works well in this recipe as an alternative to brandy.


 
Nutritional Information
118-157 Calories
7.5g-10g protein
3.5g-4g Fat
1g-1.5g Saturated Fat
10.5g-14g Sugar
0g Fibre
Trace salt



 

22nd December

Saturday, December 22, 2012

ROCK IT
Please consult your doctor before engaging on any fitness regime.

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, look for a video or arrange for an in-person tutorial with me (mollie@ptmollie.com).


Give this a go and let me know how you did on Twitter @PTMollie.

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

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.

As long as it takes- Leg lifts. 12 reps in each position. Start by laying down on your back. Lift one leg (other leg bent) at a time for lifts- easy. For the next 10 lifts come up to resting on your elbows with a strong back. Then for the last set of twelve, sit straight up and using hands for support, placed slightly behind body with elbows straight. Repeat with other leg.






LIVE IT
I don't stop when I'm tired. I stop when I'm done.




LOVE IT
Today’s giveaway comes to you from Pedal Studio!
                               

With a lust for cycling, we are an independent studio with a key focus to deliver an indoor cycling training experience that will shake your energy levels up! We will compliment your need to cross train by delivering classes that will maximize the delivery of your health goals by: optimizing fat burn, building leg strength and toning muscles, boosting the cardio endurance system and strengthening the heart and respiratory system. Spinning will facilitate stress relief and increase energy levels significantly. Added to that we are sure you will be addicted to the unique buzz of the class.

Strap in to our unique
Suunto system that will keep you in the correct training zone that reflects your goals. Sure you may train with your own heart rate monitor but how will your instructor know where you are during class so as to offer you one to one instruction in the class and monitoring with the unique email feedback Suunto offers.

Pedal Studio are offering one lucky winner a ‘10  rides free’ card  to be used at the studio in Wimbledon at any time. This great prize is worth £60 and to be in with a chance of winning just e-mail
giveaway@PTMollie.com with Pedal Studio in the header.

What a great Christmas present that’s going to be for someone!

 




GIVE IT
We know how important sport is in developing self-esteem, learning to work as a team, and creating leadership skills. It also combats stress, gives one goals to focus on, and provides a healthy lifestyle. That is why we have chosen United Through Sport as the 4th charity for the advent calendar.

United Through Sport aims to transform lives through sport with 3 main programmes:
1) Mass Participation Programme (MPP)
2) Junior School of Excellence (JSE)
3) Senior School of Excellence (SSE)

Examples of current projects include:
1) Purchasing sports equipment for schools in Ghana - read more
2) Providing sporting opportunities for thousands of children in South Africa - read more
3) Meal feeding project in South Africa - read more
4) Junior School of Excellence (sport and life-skills development) - read more


If you would like to make a donation to support this amazing charity, please visit our Virgin Money Giving site at http://uk.virginmoneygiving.com/team/zerocalorieadvent




MAKE IT
Another delicious recipe from Karin at Kitchen Sparks today.

Chocolate Chia Pudding

This is one of my favourite desserts. If you’re unfamiliar with chia you might find it a bit weird… before you’ve tried it. Once you’ve taken a bite you’ll be hooked!
Serves 2-3

Ingredients:

  • 1 cup coconut milk
  • ¼ cup chia seeds
  • ¼ cup brown rice syrup or coconut palm sugar
  • 2 tbsp cocoa powder
(If you don’t have any measuring cups available just use a mug and eyeball it – the measurements don’t have to be 100% precise with this recipe.)

Directions:
Mix all ingredients together so that there are no cocoa lumps left. Put in fridge and let it stand for at least 2 hours. For best results keep in fridge over night.
Optional: serve with fruit on top. Mmmmm!!