22nd December

Saturday, December 22, 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).

Give this a go and let me know how you did on Twitter @PTMollie.

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.

I don't stop when I'm tired. I stop when I'm done.

Today’s giveaway comes to you from Pedal Studio!

With a lust for cycling, we are an independent studio with a key focus to deliver an indoor cycling training experience that will shake your energy levels up! We will compliment your need to cross train by delivering classes that will maximize the delivery of your health goals by: optimizing fat burn, building leg strength and toning muscles, boosting the cardio endurance system and strengthening the heart and respiratory system. Spinning will facilitate stress relief and increase energy levels significantly. Added to that we are sure you will be addicted to the unique buzz of the class.

Strap in to our unique
Suunto system that will keep you in the correct training zone that reflects your goals. Sure you may train with your own heart rate monitor but how will your instructor know where you are during class so as to offer you one to one instruction in the class and monitoring with the unique email feedback Suunto offers.

Pedal Studio are offering one lucky winner a ‘10  rides free’ card  to be used at the studio in Wimbledon at any time. This great prize is worth £60 and to be in with a chance of winning just e-mail
giveaway@PTMollie.com with Pedal Studio in the header.

What a great Christmas present that’s going to be for someone!


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

Another delicious recipe from Karin at Kitchen Sparks today.

Chocolate Chia Pudding

This is one of my favourite desserts. If you’re unfamiliar with chia you might find it a bit weird… before you’ve tried it. Once you’ve taken a bite you’ll be hooked!
Serves 2-3


  • 1 cup coconut milk
  • ¼ cup chia seeds
  • ¼ cup brown rice syrup or coconut palm sugar
  • 2 tbsp cocoa powder
(If you don’t have any measuring cups available just use a mug and eyeball it – the measurements don’t have to be 100% precise with this recipe.)

Mix all ingredients together so that there are no cocoa lumps left. Put in fridge and let it stand for at least 2 hours. For best results keep in fridge over night.
Optional: serve with fruit on top. Mmmmm!!

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