2016 Challenge: Day 11

Hi ladies,

Ready for another great day? It’s already Day 11 of our Eat, Move, Change challenge!
Let’s keep going with a quick breakfast idea: a slice of rye bread (or multigrain), 1 teaspoon of honey (or sugar-free jam) topped with a few banana slices, some dried fruit, and a green tea.

150g peas

150g green beans

1 apple

1 lemon

2 tbsp olive oil

2 tbsp soy cream

A pinch of salt and pepper

Cook the peas and green beans in salted boiling water for 10 minutes.

Drain the vegetables, plunge them into cold water to stop the cooking process, then drain again.

Peel the apples and cut them into thin matchsticks using a mandoline, or grate them.

Place the vegetables and apples in a salad bowl, then add a drizzle of olive oil, the cream, lemon juice, salt and pepper. Mix well and serve chilled. If you’re feeling extra hungry, pair your salad with a slice of ham, a chicken breast, or a bowl of soup.

Tip: To boost the protein content of this salad, simply add some flaked crab meat.

1- Start in a plank position: legs and arms fully extended, core engaged.

2- Bend your right leg and bring your right knee in towards your chest without touching the floor.

3- Use an explosive movement to switch your feet: your left leg is now bent under your chest while your right leg is fully extended.

Tip: Always keep your body in a straight line — legs, hips, back and head aligned. Keep your shoulders low and relaxed. To maintain good head and neck position, look forward at a diagonal rather than down at your hands.

You want to take back control, you’re ready for a change, you’ve decided that 2016 will be YOUR year — but you’re not sure where to begin?

Which sport? How do I organise myself? What if I miss a session?

So many questions that can feel daunting, but we’re here to help 🙂

1. Do a self-assessment

This first step is essential for taking an honest look at yourself, your lifestyle, your health and your goals. You can do it alone or with the help of your doctor or a nutritionist. If you prefer to go it alone, it’s simple: on a piece of paper, write down what you typically eat during the week — breakfasts, snacks if you have them, and your level of physical activity (walking, public transport, lifts, driving, etc.). Then take your measurements: waist (at navel level), hips, thighs and arms. Note your weight too. Take photos to track your progress.

2. Create a schedule: from Monday to Sunday, mapping out your workout time as well as your meals. It’s much easier to plan your meals for the week in advance to avoid slipping off track.

3. Set yourself goals: for example, taking the stairs instead of the lift

4. Then, to help you stay consistent and get the results you’re after, choose a programme that suits you.

Try out different activities to find the one that works best for you (running, for instance, isn’t for everyone).
Mix up your activities so your body works different muscle groups.

It’s important that the programme is both appropriate for your level — even if you’re not a seasoned athlete — and genuinely motivating.

Our WONDER BODY GUIDE is structured over 12 weeks at a pace that works for everyone. It’s a complete fitness guide designed to support you and help you achieve the best possible results.

In a nutshell, the WBG includes:

• Workout sessions at home, with no equipment or investment needed
• 4 training phases, each lasting 3 weeks
• 30 minutes of WBG exercises, 3 times a week
• Targeted anti-cellulite sessions with the CelluBlue® Cup
• A complete method from Monday to Sunday, suitable for everyone

Here’s a before/after photo from the 12 weeks of the Wonder Body Guide: