The challenge
Feeling good for this last day before the weekend?
As every morning, don’t forget your large glass of lemon water when you wake up, and in the shower, a cool jet of water (or cold, for the brave ones) on your legs.
On the menu today for breakfast: a large freshly squeezed orange juice and a new recipe for high-protein crêpes.
To make your crêpes you will need:
• 2 eggs,
• 200 g fat-free fromage blanc,
• 20 cl skimmed milk,
• 4 tablespoons wheat bran,
• 4 tablespoons oat bran
Recipe (serves 2)
– Place the fromage blanc in a bowl and beat it together with the milk. Fold in the egg, wheat bran and oat bran.
– Leave the batter to rest for 15 minutes. If it is too thick, feel free to add 1 tablespoon of skimmed milk.
– Spread 1 teaspoon of oil in a non-stick pan using a paper towel, then pour in half a ladle of batter and cook over a low heat for 1 minute.
– Flip the crêpe with a spatula and cook for a further 1 minute.
Ready to enjoy ☺ The perfect morning breakfast — make several crêpes to last 1 or 2 breakfasts, then alternate with our pancake recipes, a bowl of unsweetened muesli or slices of wholegrain bread! You can now vary your mornings.
For this Friday evening, we suggest a recipe for a light homemade pizza with vegetables and ham ☺
Yes, making a light pizza is absolutely possible — just follow our recipe:
Ingredients for 3 people:
– For the dough: 100 g flour, 5 g yeast, 60 ml water, 2 pinches of sugar, ½ teaspoon salt.
– For the topping: 250 g tomatoes, 100 g button mushrooms, 100 g red peppers, 100 g courgettes, ½ onion, 2 slices of cooked ham (100 g), 6 black olives, 1 teaspoon oil, salt, pepper, oregano.
Method:
– Mix the dough ingredients together, working them by hand. Leave the dough to rise at room temperature, then spread it onto a baking tray lined with baking paper.
– Sauté the onion, mushrooms, courgettes and peppers for a few minutes in the teaspoon of oil.
– Arrange the fresh tomatoes on the dough, followed by the sautéed vegetables, the ham cut into small pieces, oregano, salt and pepper.
– Bake for 20 minutes in a preheated oven at gas mark 6. Garnish with the olives.
Nutritional value: one slice of this light pizza provides 220 kcal, 12 g protein, 5 g fat, 32 g carbohydrates.
Today’s exercise:
For this Friday, we suggest giving your whole body a complete workout before the end of our Challenge.
Here is your programme:
1. Abs
Go back to the exercise from DAY 23 (or whichever position you prefer for working your abs) and complete 3 sets of 25.
2. Love handles
Go back to the exercise we did together on DAY 27 and complete 3 sets of 15.
3. SQUATS
Same exercise as DAY 26 — set yourself a target of 80 SQUATS.
Today’s palpate-roll session
We’re focusing once again on the palpate-roll, which is the most important exercise of the entire challenge. Some participants have told the coach that they haven’t necessarily been doing their palpate-roll every day
No palpate-roll = no results at the end of the challenge
Don’t forget to complement your diet and exercise efforts with the palpate-roll massage every day or every other day, following our targeted exercise routine to tone up and help reduce the fatty cells responsible for cellulite. You’ll quickly notice the benefits of these new daily habits!
As you know, the palpate-roll is the most effective massage technique there is.
The movement should always be performed from the bottom upwards to improve circulation. Although this technique can sometimes be uncomfortable, it is remarkably effective against all types of cellulite.
Remember to follow these guidelines before you begin:
• The massage should always be performed on an area that has been oiled beforehand.
• The palpate-roll should never be used on skin with open wounds, as this could worsen injuries and impair healing.
• You should drink at least half a litre of water after each session.
For those of you who have a CelluBlue cup, do a CelluBlue session this evening 🙂
A quick reminder on how to use your CelluBlue :
1. Oil the areas of your body affected by cellulite.
2. Pinch CelluBlue between your fingers to expel the air.
3. Apply CelluBlue to the areas with cellulite, then release — your skin is drawn up into the cup.
4. Begin the massage: make targeted movements from the bottom upwards (for 3 minutes), from left to right (for 1 minute), then in circular motions (for 1 minute). Feel free to adjust the suction intensity by pinching CelluBlue more or less firmly.
5. After your session, remember to drink half a litre of still water.
Do you have a CelluBlue? Have you discovered our CelluBlue anti-cellulite cup ?
This little revolutionary tool makes the powerful palpate-roll massage technique incredibly easy to do at home to help tackle cellulite. Results are visible in just 3 weeks.
A video on M6 explaining how it works:
To find out more about CelluBlue, here is a video featuring reviews from beauty bloggers :
SPECIAL OFFER: -4 EUR off your order with the code DEFI2015
You’ll get your CelluBlue for less than 15 EUR
Click here to order
Validation step
It is very important for the coaching follow-up that you validate each step every day. This allows the coach to make sure you are still following the challenge correctly.
Validating each day will also let you enter our grand prize draw to win a trip to the Seychelles and keep you motivated to carry on!
On Facebook:
-> Go to our Facebook page (take the opportunity to like the page if you haven’t already!) find the Day 30 post, share this post and write “Day 30 done! Nearly at the finish line but I’m not letting up!”.
On Instagram:
-> Go to our Instagram account and take a photo of yourself mid-workout if you can, posting it with the hashtags #workhard #cellublue #bodychallenge #defi2015
Ask us all your questions on our Instagram account, the Coach’s direct line.
Don’t forget to sign up by email so you don’t miss a thing (Facebook doesn’t notify everyone of every post), by visiting: defi-2015.cellublue.com
Previous days of the Grand Challenge 2015
You can find the full challenge history by clicking here.
Read next
To extend this topic with closely related reads:
- How to slim your waist?
- Pretox before the holidays: a good idea?
- Which Cellublue products should you use after pregnancy?
Useful categories : Slimming Program.