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.






 

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