Hello ladies,
It’s already the last day of our 2017 challenge!
10 days of effort, healthy recipes and workouts! Well done to everyone — you made it to the end!
Are you happy with your results? What do you think? Would you like more nutrition tips? Tell us everything in the comments below.
On the agenda for this 10th day: 1 courgette flan recipe, ⭐️ 1 squat exercise and 1 complete programme to keep up your efforts for 15 more days!
Let’s go!
Today’s recipe
Today we’re sharing a recipe to make a courgette flan.
Ingredients (serves 2):
2 courgettes
3 eggs
1 onion
1 clove of garlic
50g light cream cheese spread
1 heaped tbsp oat bran
Method:
Trim the ends off the courgettes and slice or dice them.
Peel and finely chop the garlic and onion.
In a non-stick pan without any added fat, add the garlic and onion, then the courgettes, thyme and a pinch of salt and pepper.
Cook for 15 minutes, stirring regularly.
Preheat the oven to 210 °C (fan 190 °C / gas mark 7).
In a mixing bowl, beat the eggs with the cream cheese and oat bran. Add the courgettes, mix well, then divide the mixture between silicone ramekins (or pour into a terrine dish).
Bake for 20 minutes. Check doneness by inserting the tip of a knife — it should come out clean.
Leave to cool slightly before turning out.
To get the protein we need to stay energised, serve alongside a white fish en papillote or chicken wraps with raw vegetables and light Emmental.
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⭐️ Today’s exercise: squats!
A tried-and-tested move for toning the glutes and thighs — squats are your best ally for a lifted bottom and slimmer legs!
Stand with your feet shoulder-width apart and parallel.
Keeping your back as straight as possible, bend your knees until you reach a seated position, pushing your hips back.
Your back should be slightly tilted forward and your knees must not go past your toes. In this position, you should feel your glutes and thighs working.
The key is to stay engaged and avoid tipping forward. To come back up, press firmly into the floor to keep your balance and drive upward through your legs. Squeeze your glutes on the way up for extra effectiveness.
How many reps should I do?
We recommend starting with 4 sets of 20 reps. You’ve got this!
Take it gradually — the goal is to stay consistent, not to burn out in the first few sessions!
OUR COACHING TIP:
For a slimmer silhouette and smoother skin, combine muscle-toning sessions with a resistance band and palpate-roll massage.
Today’s tip
You’ve just completed our 10-Day 2017 Challenge! Congratulations to everyone!
Whether this was your first foray into fitness, a comeback or a complement to your existing routine, don’t stop here!
Now it’s up to you to find what works for you and stick with it — because even once you’ve reached your ideal body, you’ll need to maintain it, which means keeping up with exercise and eating well.
Looking for effective techniques to tackle cellulite? Want to get a flat stomach and perfectly toned thighs? If you enjoyed our 2017 Challenge and our tips for reducing dimples and orange-peel skin, and you’d like to keep the adventure going with us, we have just what you need! A 15-day challenge featuring, every day, one foolproof tip to say goodbye to cellulite and reveal perfectly smooth skin!
It’s been wonderful sharing all our recipe and fitness ideas with you.
Thank you so much to everyone who took part! Well done!
See you soon, ladies!