18th December

Tuesday, December 18, 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, look for a video or arrange for an in-person tutorial with me (mollie@ptmollie.com).

A slightly more low key workout today. We all attend the Yoga for Runners and Cyclists class at Good Vibes Studios in Covent Garden. Clare Dobson teaches that class and today she shares with us some key stretches and yoga poses which are brilliant for runners.

Key Stretches

·    Shin stretch – To avoid shin splints, stretch your tibialis anterior muscle every time you train. Knee onto something soft and sit back on your heels, if you need a bigger stretch then place a cushion or rolled up yoga mat under your knees and stay here for a minute or two.


·    Foot stretch – From your kneeling position simply tuck your toes under and try to sit back onto your heels once again. Don’t force it, to protect your knees work slowly and support the weight of your body if the stretch doesn’t happen easily and naturally.


·     Iliotibial Band Release – Lay on your back with knees bent, bring your right ankle across your left knee and push the right knee away from you before reaching through to take behind your left thigh. Pull the left knee into the chest while actively trying to push your right knee away from you. Focus on kepeing your back grounded all the time, resist lifting your sit bones off the floor. Repeat to the other side.




Yoga Stretches
·     Warrior 2 – From a wide legged pose, turn your right toes in and your left toes all the way out. Exhale and bend into your left knee being sure not to take the knee over the ankle. Reach your arms out and turn your gaze along your left arm. Draw belly in, lift the torso and think about externally rotating your left thigh to strengthen the left leg. Push your right heel into the ground. You can pulse here or just hold for a few breaths. Then repeat to the other side.



·     Triangle – Start with your feet hip distance apart, then step your right foot back with the toes turned in. Keep your feet hip distance apart all the time. Bring your hands to your hips, soften into your left leg and exhale to bend forwards. Take your left hand to your left knee or ankle and turn the palm to face outwards. Then bring your right hand to meet it. Lengthen into your left leg without locking out the knee and on an inhale sweep your right hand up to the sky. If comfortable you can look at your right thumb. The rotation should come from your waist and ribs. Direct your breath into whichever side of the ribs is closest to the ceiling then work dynamically; exhaling to close the pose like a book and inhaling to reopen. Come out sensibly with bent knees and repeat to the other side.



·     Tree Pose – Find a gazing point and balance onto your left foot. Bring your right foot either to the ankle, knee or inner thigh and keep your hands at your heart. For a variation, inhale to raise your arms above your head before splitting the palms. Hold for a few moments and embrace any small adjustments. Release gently and repeat to the opposite side shaking the legs out between each one.



·      Pigeon Pose – Start in down dog then bring your left knee to the back of your left wrist and your left heel to your right hip crease. Keep your right leg extended away behind you with the toe pointed back. Slowly lower down onto forearms and rest forehead onto the ground. Breath deeply and try to keep the hips square and back long. Breathe here for a minute or two then swap. Don’t raise your arms as per my picture until you’re super comfortable in the pose, and then you can raise the arms for one breath at the end of holding.




LIVE IT
Spirit ... has fifty times the strength and staying power of brawn and muscle.



LOVE IT
Twomore offers today. The first is from Becca’s Osteopath and Sports Masseur Glenn Sontag at Blue Eye Osteopathy and Massage. 


                                  

Whether you require osteopathy or advanced soft tissue work to help with specific symptoms, or want to enjoy a professional massage from a high quality range of styles, then Blue Eye Osteopathy and Massage can help you.

Glenn is offering 15% discount off-peak (weekdays 9-12pm, 2-5pm) and 10% peak (weekdays 8-9am, 12-2pm and 5-730pm) on all treatments up until end January 2013.

T&Cs:

New clients only.
Discount applies to first visit only.
Docklands Medical Centre Practice only.
Please quote calendar at time of booking.
Blue Eye is closed between Friday 21st December and Tuesday 1st January inclusive.
Not to be used with any other offer.
Clients under 16 need parental supervision.
Call 07816 108812 to make a booking.







Next, we have a giveaway from Nuun who make electrolyte enhanced drink tabs. Mollie is a big fan of these tablets for workouts and hangovers.

                             

Nuun is  a fast, effective and delicious hydration system that delivers an ideal balance of electrolytes without the added sugar to any glass of water or your favorite water bottle. Developed by competitive athletes, Nuun is low-calorie and portable for on-the-go hydration before, during or after your workouts.  

We have a four pack of Nuun original to giveaway. To be in with a chance of winning just send an e-mail to giveaway@PTMollie.com with Nuun in the header and with your postal address. The winner will be notified by e-mail. Prize can only be shipped to UK and USA addresses.



GIVE IT

The third charity we are highlighting is Leuka.  Leuka leads leukaemia research by supporting life-saving research into the causes and treatment of leukaemia and other blood cancers. After 30 years of specialising in leukaemia we have built a charity with extensive expertise in blood cancer. We work with doctors, scientists and clinicians who all offer a unique capacity to support research vital to the advancement of treatments and cure.

Becca lost her Uncle to the disease 2 years ago He was treated and cared for at Hammersmith Hospital which has close links with Leuka, so it is a cause which is close to her heart. 
To donate please visit our Virgin Money Giving site at http://uk.virginmoneygiving.com/team/zerocalorieadvent.  


MAKE IT
Today’s recipe is for homemade pumpkin granola from Nicola at 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.
Home Made Pumpkin Granola
Makes: 9 Servings
Prep Time: 5 minutes
Cooking Time: 20-30 minutes
Nutrition Per 50g Serving: 139 kcal, 4.5g Fat
Nutritional Benefits: High in soluble fibre & antioxidants
(Lower in calories and fat than shop-bought granola: 212 kcal, 6g Fat)
Ingredients
130g (2 cups) porridge oats
55g (1/4 cup) pumpkin puree
60g (1/2 cup) of mixed nuts & seeds
2 tbsp of agave nectar or honey
1 tbsp of vegetable oil
100g (1 cup) dried fruits (e.g. mixed raisins)

How to make:
1   1) Pre heat your oven to 180 degrees C
2   2) Mix the pumpkin, honey and oil in a bowl
3   3) Add the oat and mix well, then add the nuts/seeds and mix well
      4) Spread the coated oats onto a baking tray and bake for 10-15 minutes, then stir and bake for another 10-15 minutes or until golden
5)  Once cool, mix your oats and dried fruit together

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