Maintaining a healthy lifestyle every day isn’t always easy… Between meals on the go, after-work drinks with colleagues or friends, snacking in front of the TV and so much more, it can be hard not to overeat or skip your workout sessions! To help you feel your best this autumn and stay on track, we’ve put together a 14-day challenge. On the programme: a series of daily fitness exercises and two full weeks of healthy meal plans. Completely original and designed especially for you, they’ll help you rediscover a balanced, wholesome and varied diet.
💙 Bonus: our recipes are designed for 1 person. If you’d like to treat your partner or your best friend too, simply double the quantities!
⭐️ To kick off your challenge on the right foot, here are a few tips:
- Take a photo of yourself. It’ll come in handy after 14 days to see how far you’ve come.
- Share the challenge link with your friends. It’s always more motivating to do it together!
Ready? Let’s go! 😃
Sommaire
The 14 Days of the Challenge
Fitness
- 20 squats
- 2 x 30 sec. plank
- 20 dips + chair
Nutrition
Breakfast:
- 1 yoghurt
- 2 kiwis
- 1 handful of granola
- 1 sachet of Thé minceur detox or another tea
Lunch:
- 1 whiting fillet
- 2 Provençal-style tomatoes
- 1 vanilla yoghurt
Dinner:
- Gazpacho with: 1 handful of baby spinach, 1 cucumber
- 1 slice of smoked salmon
- 1 pear
Fitness
- 20 sumo squats
- 2 x 45 sec. plank
- 20 oblique crunches
Nutrition
Breakfast:
- 1 fromage blanc
- 60g muesli
- 1 handful of fresh fruit
- 1 freshly squeezed orange juice
Lunch:
- 10 cherry tomatoes
- 1 veal escalope
- 1 portion of peas
- 1 apple
- 1 handful of almonds
Dinner:
- Mixed salad with: lettuce, 1 cucumber, 1 avocado, 1 handful of hearts of palm, 1 handful of radishes
- 1 grapefruit
Fitness
- 30 squats
- 20 high knees
- 20 glute bridges
Nutrition
Breakfast:
- 1 slice of rye bread
- 1 tsp jam
- 1 plain yoghurt
- 1 kiwi
- 1 sachet of Thé minceur detox or another tea
Lunch:
- Mixed salad with: 3 falafels, 1 tomato, 1 cucumber, 1 green salad
- 4 squares of dark chocolate
Dinner:
- Carrot velouté with: 4 carrots, 1 glass of milk, a little water, 2 slices of ham
- 1 grapefruit
Fitness
- 30 sumo squats
- 20 leg extensions (10 per leg)
- 20 jumping jacks
Nutrition
Breakfast:
- 2 slices of wholegrain bread
- 1 tsp butter
- 1 handful of almonds
- 1 warm lemon juice
Lunch:
- Vegetable tian with: 1 courgette, 1 tomato, 1 aubergine, 1 tbsp parmesan
- 1 hake fillet
- 1 orange
Dinner:
- 2 hard-boiled eggs
- 1 slice of ham
- 1 portion of green beans
- 1 fromage blanc
Fitness
- 30 high knees
- 20 scissors
- 2 x 1 min. plank
Nutrition
Breakfast:
- 1 soft-boiled egg
- 1 slice of toast
- 1 apple
Lunch:
- 1 pasta salad with: 1 portion of pasta, 1 slice of ham, 1 melon, 1 fromage blanc
Dinner:
- Vegetable soup with: 1 leek, 1 turnip, 1 carrot, 1 onion, water, spices
- 1 grapefruit
Fitness
- 30 glute bridges
- 30 high knees
- 20 jumping jacks
Nutrition
Breakfast:
- 1 vanilla yoghurt
- 2 squares of chocolate
- 1 apple
Lunch:
- 1 vegetable tarte tatin with: 1 puff pastry sheet, 1 courgette, 1 aubergine, 1 tomato, 1 onion
- 2 hard-boiled eggs
- 2 squares of chocolate + strawberries
Dinner:
- 1/2 melon
- 4 slices of Grisons meat
- 1 bowl of green salad
- 1 grapefruit
Fitness
- 20 forward lunges
- 20 rotation crunches
- 30 dips + chair
Nutrition
Breakfast:
- 2 slices of toast
- 2 slices of ham
- 1 fruit of your choice
Lunch:
- Pasta salad with: 1 veal escalope, 1 pan of sautéed mushrooms, 30g lamb’s lettuce
- 1 bunch of grapes
- 1 square of dark chocolate
Dinner:
- 1 handful of radishes
- 2 slices of ham
- 2 carrots in salad
- 1 yoghurt of your choice
Fitness
- 30 single-leg glute bridges
- 40 sumo squats
- 30 oblique crunches
Nutrition
Breakfast:
- 1 fromage blanc
- 2 tbsp muesli
- 1 handful of walnuts
- 1 sachet of Thé minceur detox or another tea
Lunch:
- 1 lean beef burger (5% fat)
- 1 portion of green beans
- 1 slice of rye bread
- 1 apple
Dinner:
- Red lentil velouté with: 250g red lentils, 1/2 glass of coconut milk, 1 pinch of curry, 1 pinch of paprika
- 1 apricot
Fitness
- 30 leg extensions (15 per leg)
- 40 glute bridges
- 40 dips + chair
Nutrition
Breakfast:
- 1 slice of multigrain bread
- A knob of butter
- 1 banana
- 1 sachet of Thé minceur detox or another tea
Lunch:
- Exotic rice with: 1/2 bag of rice, 200g prawns, a few bean sprouts, 1 handful of cashew nuts, 1 tbsp parmesan
- 1 clementine
Dinner:
- 1 omelette (2 eggs) with: 2 handfuls of broccoli, 1 pinch of parmesan
- 1 bowl of green salad
- 1 pear
Fitness
- 30 forward lunges
- 30 scissors
- 2 x 1m30 plank
Nutrition
Breakfast:
- 1 plain yoghurt
- 1 tbsp honey
- 2 handfuls of dried fruit
- 1 kiwi
- 1 fresh grapefruit juice
Lunch:
- Vegetable tagliatelle with: 1 courgette, 1 carrot, 1 chicken breast
- 1 banana
Dinner:
- 1 steamed salmon fillet
- 2 handfuls of broccoli
- 1 fromage blanc
- 1 sachet of Thé minceur detox or another tea
Fitness
- 30 jumping jacks
- 50 squats
- 40 oblique crunches
Nutrition
Breakfast:
- 2 slices of rye bread
- 1 tsp jam
- 1 apple
- 1 sachet of Thé minceur detox or another tea
Lunch:
- Pasta salad with: 1 portion of pasta, cherry tomatoes, 1 tbsp parmesan, 1 tbsp pine nuts, 1 tbsp pesto, 2 portions of tofu
- 2 fruits of your choice
Dinner:
- Ratatouille with: 1 courgette, 1 aubergine, 1 tomato, 1 onion, 2 tbsp olive oil
- 2 slices of turkey
- 1 pear
Fitness
- 40 single-leg glute bridges
- 40 high knees
- 50 dips + chair
Nutrition
Breakfast:
- 1 hard-boiled egg
- 1 slice of ham
- 1 apricot
- 1 sachet of Thé minceur detox
Lunch:
- Homemade sandwich with: 2 slices of rye bread, 1 portion of cream cheese, 2 slices of smoked salmon, 1/2 squeezed lemon
- 1 homemade fruit salad
Dinner:
- Homemade velouté with: 2 courgettes, 1 glass of milk, a little water
- 2 slices of ham
- 1 yoghurt of your choice
Fitness
- 30 rotation crunches
- 50 sumo squats
- 40 jumping jacks
Nutrition
Breakfast:
- 1 WASA-style crispbread
- A knob of butter
- 1 handful of grapes
- 1 fresh fruit juice
Lunch:
- Pineapple chicken with: 1 chicken breast, 1/2 pineapple, 100g quinoa
- 2 bananas
Dinner:
- 1 portion of pan-fried scallops
- 2 Provençal-style tomatoes
- 1 yoghurt of your choice
Fitness
- 60 squats
- 40 forward lunges
- 2 x 2 min. plank
Nutrition
Breakfast:
- 2 WASA-style crispbreads
- A knob of butter
- 1 handful of grapes
- 1 fresh fruit juice
Lunch:
- Savoury crêpes with: 200g spinach, 4 rounds of goat’s cheese, 1 egg
- 1 apple
- 1 handful of dried fruit
Dinner:
- 100g cod
- 1 oven-grilled aubergine
- 1 portion of green beans
- 1 no-added-sugar compote
My Challenge in Detail
Fitness Side
Remember that everyone has a different fitness level and will find the exercises more or less challenging. The sessions are designed to suit all levels, but if you feel you’re struggling, don’t take any unnecessary risks — take breaks, drink water, or do fewer reps than suggested. On the other hand, if you’re feeling strong, don’t hesitate to repeat each circuit twice! 💪🏻
This programme will also help you get back into shape and give you the foundations of fitness. But after these 14 days, you’ll need to keep up a regular physical activity to maintain a toned figure.
Over 14 days, you’ll discover a range of targeted exercises to reshape and refine your figure. But that’s not all! You’ll also find tips and recipes to help you embrace a healthy lifestyle and stay motivated to exercise.
💪🏻 Coach’s Tips 💪🏻
To go even further and get even better results, adopt these extra habits from day one of your challenge!
1- Skip the lift and take the stairs! They’re a brilliant everyday fitness ally for burning calories!
2- Walk for at least 30 minutes every day! The benefits: more toned legs, improved cardio, fat burning, stress relief, and relief from heavy legs… In short, walking is a winner on all fronts!
3- Drink a warm lemon juice as soon as you wake up. A fat-burning and detoxifying habit that could be a great ally in looking after your figure!
4- To proudly show off a flat stomach, add this exercise to your daily fitness session! A key move for a flat stomach, it can only help you reach your goal! Do 15 reps every day.
There you have it — you have everything you need to take on this 14-day challenge! At the end of the programme, take a new photo to compare with day one.
What to Do After the 14 Days?
To keep up the momentum and stay committed, feel free to restart this slim-down challenge using a fitness resistance band during your workout sessions. It’s a true fitness ally that will amplify your efforts, helping you achieve a toned stomach, sculpted glutes and slimmer legs.
