6th December

Thursday, December 6, 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, please look for a video or arrange for an in-person tutorial with me (mollie@ptmollie.com).
 
Today’s circuit workout is from Lucy Howlett, a lively, enthusiastic and driven trainer who enjoys helping people improve their health and well-being. Lucy has worked with clients from all walks of life; executives, people training for endurance events, lawyers and new mums. With a degree in dance and 6 years in the fitness industry, Lucy has a range of skills that work in harmony to produce great results and most importantly happy, transformed clients. Lucy specialises in kettlebells, postural correction, pregnancy and post-natal training and core conditioning.
 
Lucy’s Bodyweight Christmas Circuit!
 
This is a quick workout designed to be both fun and efficient, helping to burn off any excess gained over the coming festive period. It’s designed to be an all over body workout, aiming for maximum calorie burn and to keep the heart rate up. … Enjoy! And don’t be shy to tweet me with how you get on — @Dancer_PT on Twitter.
 
Warm up
Spend around 4-5 minutes making sure you warm up all the joints.  Think about using movements like Leg swings, spinal twists, arms circles, shoulder rolls, and squat thrusts.  
 
The Workout
Focus on your technique and aim for a full range of motion with the exercises below e.g. deep squats, chest to the floor in press up, stand up tall in between each lunge, straighten the arms before lowering again in narrow press up…
 
SQUATS x 12-15
(hands behind the head, feet shoulder width apart, toes facing forward)
PRESS UPS x 12-15
(squeeze your bottom and keep your abs tight throughout, breath out as you push up)
CURTSY LUNGE x 12-15
(one of my favourite exercises, you should feel it on the outside of your bottom!)
NARROW PRESS UPS x 12-15
(on knees if you need – this exercise is great for toning the triceps! Keep your elbows close to your sides as you do it.)
 
Record your time for plank and side plank and try and improve it; focus and stay up there a few seconds longer if you can!


PLANK – 20 seconds +
SIDE PLANK – 10 seconds +
SQUAT THRUSTS – 20 seconds
MOUNTAIN CLIMBERS – 20 seconds
STAR JUMPS – 20 seconds (reach the arms high up and pull down)
 
 
 
 
LIVE IT
Don’t ask what the world needs. Ask what makes you come alive and go do it. Because what the world needs is more people who have come alive.

 
 
LOVE IT
The first offer today is from Up Raw.
 
UpRaw, is a totally new breed of nutrition bar, designed to meet the demands of your busy and active lifestyle.
  • You can use them pre / post workout to help maximise and aid your recovery.
  • A high protein snack or meal replacement that leaves you satisfied for longer with no energy crashes!
  • In fact, they’re so tasty, there is no reason not to enjoy them anytime!
 
Order online at http://www.up-raw.com/ and get a 10% off all UpRaw products using promo code ZCAC. Offer valid until 31 December 2012 while stocks last.

 
 
Our second offer comes to you from Pilates with Priya   
 
 
Do you want to tone up for the New Year or stay trim over Christmas without leaving your home and without getting hot and sweaty? Here's the perfect DVD. Designed by Priya, an advanced level Pilates instructor who has more than 100 clients on her books. Pilates focuses on developing core strength. It can help relieve back pain, tine up tummies, improve posture and strengthen the body as a whole. The exercises are similar to physiotherapy exercises and safe to do for almost all types of people. Priya has seen major improvements in people's fitness, posture, reduced back pain and tummy muscles through Pilates, come and give it a go.
 
Priya is offering a £2.50 discount on her DVD, which usually costs £15. To redeem please go to www.pilateswithpriya.co.uk/site/dvd and use the Buy it now button. Add the code 0calender to get the discount
 
DVD must be purchased via Pilates with Priya website. The DVD will be posted out to you, delivery is therefore dependant on the Postal system. No DVD's will be posted between 24th-31st December. The code expires on 15th January 2013
 
GIVE IT
 
Our purpose is to create awareness for these special children and raise funding that will go towards making what seemed like a distant dream of having a family of their own become a reality, one child at a time.
 
Mollie chose Rod’s Racing as the charity for the first week of the advent calendar. Her brother and sister-in-law found out their second son, Jacob, had Downs Syndrome in September 2011.  He was stillborn one day after his due date in February 2012. She is an active team member hoping to raise $2000 (~£1300) in memory of Jacob.  She is very happy to be supporting children with Down Syndrome via sport.

Please support Rod's Racing by donating today www.rodsracing.org/mollie

 
 
MAKE IT
 
Another recipe from Thinking Slimmer today. This time for a warming Sweet Potato Pie.
 
 

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