My Body Challenge – Day 12

The Challenge

It’s Day 12 of the My Body Challenge. Keep up the motivation!
As every day from now on: don’t forget your large glass of water (ideally with lemon) and your cold shower (explained on Day 4).
For breakfast, we recommend a bowl of homemade granola or cereal + a kiwi + coconut water (or tea/coffee for those who prefer).
For dinner, here is a Thai basil sautéed shrimp recipe

Ingredients (serves 4)
– 500 g raw shrimp
– 2 tbsp Thai basil leaves
– 3 garlic cloves
– 2 tsp vegetable oil
– 2 tsp sesame oil
– 2 Thai red chillies, finely chopped
– 2 red bell peppers
– 1 tbsp palm sugar or cane sugar
– 1 tbsp light soy sauce
Method
Step 1
Peel the shrimp, leaving the tails on, and remove the black vein along the back. Dice the red bell peppers, finely chop the garlic, and roughly chop the basil (prepare everything in advance as the cooking goes very quickly).
Step 2
Heat the wok with the vegetable oil. Add the shrimp in batches, removing them as soon as they start to turn pink. Set aside and keep warm.
Step 3
Wipe the wok with kitchen paper.
Heat the sesame oil and sauté the garlic, chilli and bell peppers.
Step 4
When they are just tender, add the remaining ingredients. Stir well until the sugar has dissolved, return the shrimp to warm through, then serve!
Today’s new exercise

Are you familiar with Sit-ups?

The principle of this exercise is simple – almost everyone knows it and has done it at least once in their life. However, performing it correctly and holding the right position for better results is more complex than most people think.
Your position: Lie on your back with your legs slightly bent and your hands behind your head. Tuck your feet under a support to anchor them and make it easier, then engage your core to lift your torso. You can also perform the exercise without anchoring your feet. You must lift your torso using your abs alone!
The perfect exercise for strengthening your abdominals!
Pace: Do 2 sets of 15, and for the brave ones, follow up with 35 squats!”

Daily palpate-and-roll massage

Among massage techniques, there is the palpate-and-roll.
This technique involves kneading the skin.
This massage can be performed with a device, by a professional, or by hand.
The movement should always go from the bottom upwards. This technique can sometimes be uncomfortable. A few basic principles must be followed:
The massage should always be performed on skin that has been oiled beforehand.
The palpate-and-roll should not be performed on skin with open wounds, as this risks aggravating injuries and interfering with proper healing.
The Cellublue method:
Do you have the Cellublue Method with the cupping cup?
This little tool makes the palpate-and-roll massage technique easy to do at home.
A video from our recent TV appearance on Direct 8:

To find out more about Cellublue, here is a video featuring reviews from beauty bloggers:
If you have your Cellublue cupping cup, massage each area for 3 minutes today. The manual method:
This method only requires energy (a bit of elbow grease!), a little more time, as the manual technique takes longer, and some patience to achieve the right precision.
For today, massage each area for 10 minutes.

Extra

What is coconut water?
Coconut water, also known as “coconut juice”, is the liquid found inside a coconut. It should not be confused with coconut milk.
If you’re curious, you can try coconut water available in most supermarkets under brands such as Vita Coco, Vaïvaï, and Zico (we tested Vita Coco – no concentrate, no fat, no cholesterol, no additives).
However, for those who want to cook with coconut milk, here are a few tips for choosing the best one – read the label carefully and check:
– that coconut and water are the main ingredients (i.e. the first two on the list),
– that it contains as few additives as possible (thickeners, texturisers),
– that it contains no added sugar (or sweetening agents).

Previous days of the My Body Challenge

You can find the full challenge history by clicking here.

My Body Challenge – Day 1
My Body Challenge – Day 2
My Body Challenge – Day 3
My Body Challenge – Day 4
My Body Challenge – Day 5
My Body Challenge – Day 6
My Body Challenge – Day 7
My Body Challenge – Day 8
My Body Challenge – Day 9
My Body Challenge – Day 10
My Body Challenge – Day 11
My Body Challenge – Day 12
My Body Challenge – Day 13
My Body Challenge – Day 14
My Body Challenge – Day 15
My Body Challenge – Day 16
My Body Challenge – Day 17
My Body Challenge – Day 18
My Body Challenge – Day 19
My Body Challenge – Day 20
My Body Challenge – Day 21
My Body Challenge – Day 22
My Body Challenge – Day 23
My Body Challenge – Day 24
My Body Challenge – Day 25
My Body Challenge – Day 26
My Body Challenge – Day 27
My Body Challenge – Day 28
My Body Challenge – Day 29
My Body Challenge – Day 30

Related reads

Deepen this topic with these posts that cover the same angle.

• Summer Challenge: Day 5
• 15-Day Slim Challenge: Day 11
• Grand Challenge 2015 – Day 15

Useful categories: Slimming Program.