10th December

Monday, December 10, 2012

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 workout is brought to you by PT Mollie. Let me know how you did by tweeting @PTMollie and using #0Calendar and #FatFreeXmas.

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.

Repeat as many times as you would like. Get it done!

If you train hard, you'll not only be hard, you'll be hard to beat.

We’re starting off this week with a bang ans we have not one, not two, but three fantastic offers for you today.

Becca is a huge fan of Good Vibes who offer Powerplates, Glow Yoga, Pilates and Spincycle classes from their two studios in Covent Garden and Fitzrovia. They have just started running a monthly Yoga for Runners and Cyclists session and both Mollie and Christine are now hooked too. We are delighted to have teamed up with them to bring you today’s first offer.
Good Vibes is a boutique fitness studio providing members with highly effective workouts which, when combined, de-stresses, strengthens and conditions both the body and the mind, helping members to get and remain in the best shape possible - as quickly as possible.  Currently based in Fitzrovia and Covent Garden, Good Vibes has a particular appeal for the time-pressed, work-stressed urbanites working in two of London’s busiest areas.

To claim your free class, please send an email to reception@goodvibesfitness.co.uk with ZCal Offer in the subject header and  the following info:


Which studio? Covent Garden or Fitzrovia?
Which class? Power Plates, Spincycle, Yoga or Pilates?

What time and day would you like to come? (See http://www.goodvibesfitness.co.uk/ for the timetable)

This offer is available to new clients only and expires on 31st December 2012.

Our second offer for today comes from Rock My Run. Rock My Run make a huge range of brilliant running mixes and Becca is a big fan.

Keep your motivation going throughout the holidays with some amazing running mixes from RockMyRun.com!  With this promo code, you will receive 2 free credits you can use to download DJ-mixed running music mixes that are designed specifically for runners and come in a variety of genres, speeds and lengths.  With two credits you can download two 30 minute mixes OR 1 hour long mix that will have you loving your next run!

How to redeem: Use this link http://www.rockmyrun.com/index.php?option=com_jumi&fileid=23 and enter FatFreeXmas.

The code is valid for new RockMyRun.com accounts only and is valid for 48hrs.

Our final offer today comes to you from Paola of EnergyaEnergya Therapies is brought to you by Paola Bassanese, award-winning massage therapist based in Central London. Founded in 2006, Energya is a new wellbeing concept based on high quality massage treatments
Energya are offering 20% off for new clients on their first booking. Treatments can be booked from 3rd January 2013. Offer expires 1st March 2013. Available on Thursdays and Fridays only. To book your treatment please visit http://www.energyanaturalfacelift.com/energya-special-offer-for-pt-mollies-advent-calendar/
and type promo code MOLLIEADV2012

Christine has chosen to raise money for The Katie Piper Foundation, a charity that aims to make it easier to live with burns and scars, by helping people reconnect with their lives and their communities. They also aim to progress extended rehabilitation and scar management for burns survivors; to provide information on and access to non-medical treatments for burns and scars; to campaign for consistent clinical care and to develop a support network for people living with burns and disfigurement. To donate please visit our Virgin Money Giving site at http://uk.virginmoneygiving.com/team/zerocalorieadvent  


Pink Lady® apples are distinctively sweeter than other apples. Their refreshing, tangy, sharp and sweet taste is carefully developed during the ripening by a meticulous process: the orientation of tree rows, how branches are positioned on the tree, crop thinning to expose maximum amount of blossoms to the sunlight, just the right amount of water to perfectly balance the soil, and lots of sunshine and space to grow well.

PinkLady® Apple, Chicory and Pecan Salad
Bitter chicory works superbly well with the crunchy sweet Pink Lady® apples and nutty pecans, all drizzled with a creamy sesame seed dressing. If you can’t find tahini, then you could use Dijon mustard instead.
Serves 4
Preparation time: 15 minutes
You’ll need:
3 chicory bulbs, trimmed, quartered and leaves separated
300g cooked chicken meat, shredded
2 celery sticks, finely sliced
1 Pink Lady® apple, cored and finely sliced
1 shallot, finely sliced
50g pecans, toasted and chopped
juice ½ small lemon
3 tbsp olive oil
1 tbsp tahini
a small handful of fresh flat leaf parsley leaves
50g parmesan shavings
What to do:
Put the chicory onto a large platter. Scatter the chicken, celery, Pink Lady® apple, shallots and pecans over the top.
In a small bowl whisk together the lemon juice, olive oil and tahini until combined. Drizzle all over the salad and scatter over the parsley and parmesan.
  • To make a lower fat dressing, mix together 3 tbsp low fat plain yoghurt with the tahini instead of the oil.
  • Opt for a dressing made with low fat plain yogurt in place of the oil to make this suitable as a regular on the menu
  • To reduce the fat content even further, try with ‘virtually fat free’ yogurt! Great for anyone watching their weight or fat, and saturated fat intake
  • Helps towards your 5-a-day

1 comment:

Thank you for your feedback!