19th December

Wednesday, December 19, 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, look for a video or arrange for an in-person tutorial with me (mollie@ptmollie.com).

Today’s workout is brought to you by Dan Bullock from Swim for Tri 

SFT can help with all aspects of your swimming. From learn to swim lessons, FC improvers, Fitness, 121 lessons, Openwater lessons, weekend workshops and Openwater races. We can prepare you for your first Triathlon or pure Openwater event

Today’s workout is a Pool Tri Test Set and can be performed on a monthly basis as an indicator of progress. For additional hints to help with this visit this page of Swim For Tri's site



Session objective: A 3 part straight swim for the mainset. A test to be performed each training cycle to measure and gauge improvements.

300 swim choice, 200 backstroke, 100 Pull 600

Drills: 200m 1L fists clenched, 1L fingers spread. 200

(8-16) x 1L descend 1-8, 40-80% effort range, rest 20 between each 1L 200-400

Main Set –A continuous test set - swim as far as you can in 20mins within the following guidelines

4mins of FC Kick with a ‘pullkick’ float that can then be used for the pull

6mins of FC Pull – keep the leg kick a minimum. Dump the float at the 10min mark.

10mins of FC Swim – use a watch to mark out the time changes if you do not have a colleague/coach to blow a whistle

**count the number of lengths swum for a total metres score that should be recorded**

distance unknown
Technical Cool down 400, reverse effort descend, 100 at 70%, 100 at 60%, 100 at 50%, 100 at 40%
Swim Down:
200 – alternate lengths double arm backstroke, easy FC. With fins 200

Total Distance of session: ??

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.

Today’s first offer also comes from Swim for Tri who are offering 5 people access to the member’s area of their website (worth £40). 

To be in with a chance of winning just send an e-mail to giveaway@PTMollie.com with Swim for Tri in the header. Winners will be notified by e-mail. 

Today’s second offer comes from Mama Mio Skincare who are giving away FREE personalised Fit Skin Reports.
Founded in London by 4 beauty experts, Mama Mio is a very personal creation. Our skincare expertise gives us the know-how, but first and foremost we are 4 women who want to feel good in our skin. We selfishly create each product to solve the skincare issues that we want to overcome, using the very best ingredients at their highest potency to ensure that every product really works. We believe that, whatever your shape, your age or your stage, if your skin looks FIT, toned, nourished and glowing - you will feel and look your most gorgeous.

If you would like to know how to get smooth, firm and gorgeous skin click here and use code SPECIAL plus get £10 to spend at mamamio.com

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

Pink Lady Apples has once again supplied us with a delicious recipe that checks off a few of our 5-a-day servings.   Today's recipe is a Pink Lady Apple and Moroccan Giant Couscous Salad.   It's a good choice for anyone looking for a tasty menu regular low in fat, saturated fat and salt.  It's also a great choice for anyone looking after their heart.

Crunchy fresh Pink Lady® apple combines beautifully with the smoky spicy aromas from Morocco. The perfect lunchbox treat! You can use regular couscous if you like, just make according to pack instructions.

Serves 2

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Preparation time: 10 minutes  
Cooking time: 10 minutes

You’ll need:
3 tbsp dry sherry
50g sultanas or raisins
200g giant couscous
1 tsp smoked paprika
¼ tsp ground cinnamon
½ tsp ground cumin
1 Pink Lady® apple, cored and diced
2 shallots, finely chopped
1 garlic clove, crushed
2 tsp fresh root ginger, finely grated
½ red chili, de-seeded and finely chopped
25g pack fresh mint, leaves only finely chopped
grated zest of 1 lemon
1 tbsp pine nuts, toasted

What to do:
Put the sherry into a small saucepan and gently bring just below the boil. Add the sultanas and set aside to soak.

Meanwhile put the couscous into a saucepan of boiling water and gently simmer for 6-8 minutes until swollen and tender. Drain in a sieve and rinse in cold water. Drain again thoroughly, using the base of a bowl to squeeze out any excess liquid. Set aside.

Put the paprika, cinnamon and cumin in to a dry frying pan and gently heat until fragrant. Transfer to a large bowl. Add all the remaining ingredients and stir in the couscous, sultanas and soaking sherry. Check seasoning and serve.

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