9th December

Sunday, December 9, 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, 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 Jamie Tulloch. Let him know how you did by tweeting @JamieTullochPT and using #0Calendar and #FatFreeXmas.

Push Ups - 60sec, 45sec, 30sec with 15sec rest in between

Plank - 60sec, 45sec, 30sec with 15sec rest

Run with high Knees - 60sec, 45sec, 30sec with 15sec rest 

10 squats then 10 burpees (no rest) then take 30secs rest 

Repeat this set 3 times.

Life does not have to be perfect to be wonderful.


You’ll need to be an early bird to catch today’s first offer which comes to you from Tempo Pilates.

Tempo Pilates, based in E8 and WC2, takes classical Pilates moves to the next level, and matches them to great sounds with an upbeat tempo on the Pilates Reformer. Movements are still controlled, but to set to the beat to create continuous flow, and raise the heart rate. This provides both toning and cardiovascular benefits, which delivers results fast. Special attention is given to:

  • Rapid weight loss / weight management
  • Long lean muscle tone
  • Increased flexibility
  • Strengthening your core lower back muscles
  • Improved posture 
Due to popular demand, we have introduced the X-Press Class, a 40 min class designed to fit in with our students busy lifestyles, and get them in and out in their lunch hour! We know December is a time when people start to forget about their health and focus on parties, but with this class, you really can do both!
Tempo Pilates are offering a FREE X-Press class at their WC2 branch, (usually £16) to the first 10 people to respond to this offer.
To be in with a chance of winning a free class send an e-mail to info@tempopilates.com quoting FATFREE - The first 10 respondents will receive a Free X-Press Class.
T&C: Offer valid at Covent Garden on X-Press Classes only, and to new members of Tempo Pilates only.

Our second offer of the day comes to you from Zico. 

Don’t let the cold get you down this Christmas, RENEW YOURSELF instead with a ZICO goodie bag. They’re filled with lots of ZICO goodies, including two bottles of ZICO Coconut Water, a ZICO yoga band and a ZICO T-shirt, all perfect for keeping you active through the winter months.

To be in with a chance of winning one of three goody bags send an e-mail to giveaway@ptmollie.com with Zico in the subject line , and stating your name and postal address in the body.  Contest open for 24 hours.  One entry per person.  Winner will be notified by email.

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   

Today’s recipe comes to you from blogger Tiffany, who
blogs at Cute Dogs and Hugs about the trials and tribulations of attempting to live a healthier and happier lifestyle in Boston USA. Although a finance professional by trade, she is also a novice runner,  wannabe photographer, and avid world traveler. If you're a fan of anything and everything under the sun, chances are you'll find something to read at her little corner of the internet, where nothing is off limits


  • 6 whole wheat lasagna sheets
  • 2 tsp olive oil
  • 1/2 pound uncooked 93% lean ground beef
  • 1 cup fat-free ricotta cheese
  • 2 cup fresh spinach, chopped
  • 1/2 cup parmesan, grated
  • 1/2 tsp fresh garlic, minced
  • 1/4 tsp salt
  • 1/2 tsp Italian seasoning, or 1/4 tsp basil + 1/4 tsp oregano
  • 1 jar spaghetti sauce (I use Ragu Chunky Tomato, Garlic, & Onion.)


  1. Preheat oven to 375°F. Spray a baking dish with non-stick cooking spray. Pour 1 cup of spaghetti sauce on the bottom of the baking dish. Set aside.
  2. Heat 1 tsp olive oil in a skillet over medium heat and cook ground beef until slightly browned, about 7 minutes.  It’s okay if it’s a little under-cooked because it will be cooking more in the oven.  Set aside.
  3. In a large pot, bring water and olive oil to a boil, and cook lasagna noodles accordingly.  (TIP: Cook a few extra noodles incase any break during the process.)
  4. While water is boiling,  in a medium size bowl, mix together meat, 1/2 cup spaghetti sauce, ricotta cheese, spinach, 1/4 cup parmesan, and spices.
  5. When noodles are cooked, drain in a colander, and lay on a kitchen towel to dry. Spread 1/6 – 1/8 of the meat mixture, depending on the noodle size, over each individual lasagna noodle.
  6. Slowly roll noodle, and place seam side down in baking dish.  Placing the seam down will help ensure the roll-up stays together.
  7. Pour the remaining spaghetti sauce over the noodles, and sprinkle remaining parmesan cheese on top.
  8. Place the baking dish in the oven and bake for 30 minutes covered with foil.  Remove foil and bake for an additional 15 minutes, or until cheese is melted.


Servings Per Recipe: 8 • Serving Size: 1 roll-up • Calories: 133.3
Total Fat: 7.4 g • Cholesterol: 23.0 mg • Sodium:  508.7 mg
Carbs: 7.1 g • Dietary Fiber: 1.1 g • Protein:  7.2 g

WeightWatchers® PointsPlus™: 3 per serving

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