21st December

Friday, December 21, 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.


Warm up- 1 min jumping rope (You can pretend to jump rope if one isn't handy. Get those feet off the ground!)

and 1 min speed bag (Pretend you are repeatedly hitting a speed bag with alternating hands and bouncing back and forth on feet)

30 reps- Squats with the objective of going low by getting your thighs parallel to the ground

30 reps- Jumping jacks/star jumps

30 reps- Push/press ups (can be "regular," on knees, or against the wall)

30 reps of the following exercises on each leg, starting with the right leg then the left.-  I call this the "fire hydrant set." Get on your hands and knees.   #1  Lift the right knee up and out to the side with the knee at a 90 degree angle.  Return to the ground. Repeat 30 reps on the same side.  #2 Elevate right knee behind you so thigh is in line with the back.  Foot should be flexed.  Raise foot by pushing heel up to the ceiling, repeating 30 times.  #3 Still with the right leg, extend leg straight behind you and then bring knee into to chest.

30 reps- Abdominal crunches. You choose the style.  Be sure to look up and behind you to avoid pulling with the neck.

30 reps- Reverse crunches. Lying on the back, lift your hips up off the ground using your abdominal muscles.  Don't rely on momentum for this one.

30 sec- Side plank. Keep your tummy tight!

30 sec- Side plank on the other side. Tummy tight!






LIVE IT
You can have excuses or results. Not both.



LOVE IT
Today’s offer comes to you from The Transformers.


              
  The Transformers consist of a Team of some of the world's best Peak Performers and Turnaround Experts who will help you achieve your goals faster than ever! With our all around transformation programme—inclusive of amazing fitness classes and focused boot camps—we will be able to transform not only your health, but your social and financial status as well. With determination and hard work, we will help you to re-discover that you are truly an amazing person. We will give you Health and Health will give you Wealth.
The Transformers are offering a free class of your choice in the month of January 2013. To book just send an email to david@thetransformers.com quoting voucher code The Transformers 2013. The voucher will expire on the 31st January 2013. New members only.





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

Bella writes on her blog, Bella on the Beach, which is all about her journey to lose over 150 pounds and finally being able to wear a bathing suit (and look good!) on the beach.  While her journey hasn’t been simple, her plan is: eat healthy foods and move her body more.  That, and a ton of perseverance.  


Her 'Michigan Rainstorm-Inspired Soup' is great for this time of year, and has two versions, both healthy, but one lower carb than the other: http://bellaonthebeach.wordpress.com/2009/11/29/bella-cooks-michigan-rainstorm-inspired-soup/  

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