Hello ladies and welcome to DAY 1 of our Slim-Down Challenge!
To start the new year on the right foot, we’ve put together an exclusive 10-day challenge just for you. Every day you’ll find:
- 1 recipe that’s good for you,
- 1 workout move
- 1 essential tip
Follow along and say goodbye to the extra pounds from the holidays — and set yourself up for a healthy, active year ahead!
Ready to join us?
Let’s go!
Today’s recipe
For tonight’s dinner, treat yourself to this sweet-and-savory recipe!
Apple & courgette velouté
Ingredients (serves 2):
- 1 apple
- 3 courgettes
- 2 portions of fresh cream cheese (such as Petit Suisse or similar)
- 1 onion
- 1 low-sodium vegetable stock cube
- 1 tbsp chopped parsley
Method:
Start by peeling the apple and courgettes, then cut them into small pieces. Peel and finely slice the onion. Bring 1 litre of water to the boil, add the stock cube, then add the courgettes, apple and onion. Cook for 10 minutes!
Add the cream cheese and stir well. Finally, blend everything together and sprinkle with parsley. Enjoy every spoonful!
And don’t forget that protein is essential for keeping your body functioning at its best. Whether you work out or not, protein is what fuels your muscles.
To make sure we’re getting enough protein to stay energised, pair your delicious velouté with a white fish en papillote or a lemon and thyme chicken breast.
OUR COACHING TIP: forget restrictive diets that are guaranteed to cause a yo-yo effect on your weight! Instead, focus on a balanced, sustainable approach to eating — one you can stick to long-term, without feeling deprived.
⭐️ Today’s exercise: chair dips!
There’s no better way to kick off the new year than with some solid fitness resolutions! Each day we’ll share a simple exercise you can do right at home.
All you need for this one is a chair.
1- Place your hands behind you on the edge of the chair. In a seated position, straighten your arms while keeping your elbows slightly soft, to avoid putting too much strain on your triceps and joints. The rest of your body should follow the movement.
2- Bend your elbows so that your body lowers towards the floor. Keep your back close to the chair throughout.
3- Return to your starting position and repeat.
HOW MANY REPS SHOULD I DO?
We recommend 4 sets of 15 reps.
Done regularly, this exercise will help you achieve firmer arms, a more slender silhouette and smoother-looking skin, as long as you keep at it, ladies!
Today’s tip
Say YES to snacking!
Believe it or not, so many of us still think snacks are just for kids! We also tend to assume that having a snack leads to weight gain. But think again… It’s far better to plan a healthy snack if you’re feeling peckish in the afternoon than to hold out until dinner and end up overeating in the evening. The key is choosing the right things to snack on: it’s all about picking the right snack!
Our ideas for a healthy and satisfying snack (morning and/or afternoon):
- A handful of dried fruits and nuts (almonds, walnuts, hazelnuts, etc.)
- A dairy option (a bowl of fromage blanc, a piece of cheese, etc.)
- A piece of fruit (apple, banana, mixed berries) or a fruit salad
- A smoothie
- A cup of tea
- A slice of wholegrain bread with a little jam, lean ham or maple syrup
You can even go for two squares of dark chocolate, just not the whole bar!
OUR COACHING TIP: don’t forget to stay hydrated throughout the day to keep cravings at bay. Reach for still water or a warm cup of tea. A detox programme can also help you stay on track day to day.
See you tomorrow, ladies!