16th December

Sunday, December 16, 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, look for a video or arrange for an in-person tutorial with me (mollie@ptmollie.com).

Tweet me @PTMollie and let me know how you get on #0Calendar and #FatFreeXmas.

Warm Up- Skip rope for 3 minutes or until you break out into a light sweat.
1 min- Step forward to lunge and lift arms in front of you from your sides to above your head as knee drops. Step back to your starting position. Repeat with other leg.
1 min- Forward looking twist- Keep hips and gaze straight forward. Hold a ball or pillow with arms straight in front of you. Twist torso left to right (keeping arms as straight as you can) but keep looking forward and hips facing forward. Envision your ribs sliding back and forth and feel your abdominals working.              
1 min- Chest squeeze- Hold a Pilates ring, pillow, or ball in front of your chest. Push your hands against the ball to work your pectoral muscles.
1 min- Bicep curl- Using a resistance band under your foot, dumbbells or soup cans, keep elbows by your side and bend elbow bringing hands up. Fully extend arms and repeat.
1 min- Lateral raise- With band under your foot or weights in your hands, raise arms out to the side to create a letter 'T.' Bring arms down back to sides and repeat.
1 min- Push/Press up on railing, counter, wall, or regular on the ground.
1 min- Calf raises- Stand with balls of feet on the edge of a low step. Lift yourself up to be on your toes and then lower down so heels hang off of step. This can be done on the ground too by standing up on your toes and coming back to the ground.


Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.


Two more offers today - the first comes to you from Udo’s Choice who are offering you the chance to win a bottle of Udo’s Choice Ultimate Oil Blend worth £19.99.

Udo’s Oil contains all the unrefined, good fats omega 3 and 6 our body needs to work at its best without any of the processed, damaged fats we should avoid. When included in your daily diet, Udo’s Oil can enhance sporting performance, skin beauty and general health.  Simply add to food after cooking. It can be used to make salad dressings, drizzled over steamed vegetables, mixed into porridge, soup, stews, a smoothie and much more.

To be in with a chance of winning one of 10 bottles of Udo’s Oil, simply tweet @UdosChoiceUK with details of why you would like to try Udo’s Oil.

T&C: The competition offers 10 winners each a bottle of Udo’s Oil 500ml. A representative of Udo's Choice will draw the winning entries at random from all tweets on why you would like to try Udo’s Oil. Remember to mention @UdosChoiceUK in your tweet! There is no cash alternative to the prize. Winners will be notified within a fortnight of the draw date. Management's decision is final. No purchase necessary.
This offer is valid on 16th December only!

Our second offer for you today comes from The Bowen Way.


The Bowen way offers a holistic approach to health and wellbeing. We specialize in stress release and treating sports injuries. Send your pain away and enjoy your life more with the Bowen way.

The Bowen Way are offering 30% OFF on a bulk of 3 treatments (Save £57), meaning that you pay £138 instead of £195

Perfect as a gift for your beloved ones or yourself. Relax, refresh and fall in love with your body this Xmas!

To book please visit just call or e-mail via the contacts on the
website and mention the Zero Calorie Advent Calendar. The offer must be booked by 20th December 2012 and treatments to be used by 30th April 2013. Valid only at Powervibe Fitness Studio location.


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  

We have another delicious recipe from Pink Lady Apples today- Honey Dried Pink Lady Crisps.
You’ll love these delicious, honey coated slices of dried apple. They are simply divine especially when you need a sugar hit with the honey and natural sweetness of Pink Lady apples working together – avoid the chocolate bar and head straight for the apple crisps!

Serves 4

Preparation time: 5 minutes
Cooking time: 30 minutes, plus cooling

You’ll need:
2 tbsp runny honey
2 Pink Lady apples, unpeeled
What to do:
1. Preheat the oven to Gas Mark 4/180°C/fan oven 140°C.
2. Warm the honey in a small saucepan over a low heat until runny.
3. Using a sharp knife, thinly slice the apples into rounds about 3 mm thick.
4. Discard any pips (leave the core) then arrange on a wire rack placed over a baking tray. 5. Brush one side with half of the honey.
6. Bake the apples for 15 minutes, turn over and brush the other side with the remaining honey.
7. Bake for another 10–15 minutes or until light golden and crisp.
8. Lay out the apples on a sheet of baking parchment and leave to cool.
  • A good alternative to crisps or chocolate bars for anyone watching their weight or
fat, saturated fat and salt intake 
  • Go easy on the honey to keep the sugar content in check

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