My Body Challenge – Day 13

The Challenge

It’s Day 13 of the “My Body Challenge”. Go go go!
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 slice of wholegrain bread with a scrambled egg, a little maple syrup + a green tea.
For lunch, here’s the plan:


Do you know about broccoli?

Here are a few
good reasons to eat broccoli:
Reason #1– It is low in calories – 34 kcal per 100g – low in
carbohydrates and high in fibre.
Reason #2– It is an exceptional source of vitamin C,
vitamin K and vitamin B9!
Reason #3– It contains antioxidants (lutein and
zeaxanthin).
Reason #4– It can be enjoyed in many different ways.
Reason #5– It is rich in
potassium and vitamin B.
Convinced? You can enjoy it in an omelette, a
flan, a quiche, steamed in a salad, with pasta or even as
a purée… zero excuses for not eating it more often 🙂
So today, we suggest a broccoli omelette:
Ingredients
750g frozen broccoli
2 garlic cloves
Salt and pepper
Fresh parsley
3 eggs
Method
Step 1
Steam your vegetables but not for too long – they should stay crunchy.
Beat the eggs in a bowl and add the pressed garlic, salt, freshly ground pepper and chopped parsley.
Hold each broccoli floret by the stem and dip it into the beaten egg mixture.
Step 2
Cook them over low heat in a non-stick pan (broccoli stem facing up). Only the egg needs to cook.
TIP: you can add a few cherry tomatoes or diced light cheese to your omelette.
Serve your omelette with a slice of ham/turkey breast or a bowl of green salad.
Today’s exercise: Mountain Climbers


A cardio exercise widely recognised as highly effective by athletes!
Start the exercise in a high plank position, arms straight.
Bring one knee up to chest level and place your foot on the floor.
From this position, push off to switch your feet. The leg whose knee was at chest level extends back, while the leg that was extended comes forward, knee at chest level.
Make sure to keep your shoulders low, which will help you avoid rounding your back (into dorsal kyphosis). To keep your head and neck well aligned, don’t look at your hands – look slightly diagonally forward.
Pace: 15 reps + follow with 30 oblique crunches (see Day 5 if needed)
Keep it up, everyone!

Your daily palpate-roll massage

One of the many massage techniques is the palpate-roll.
This technique involves kneading the skin.
This massage can be performed using a device, by a professional, or by hand.
The movement should always go from bottom to top. This technique can sometimes be uncomfortable. A few basic principles should nonetheless be followed:
The massage should always be performed on an area that has been oiled beforehand.
The palpate-roll should not be performed on skin with open wounds, as this risks aggravating injuries and preventing proper healing.
The CelluBlue method:
Do you have a CelluBlue? Do you know our CelluBlue anti-cellulite cup?
This little tool makes the palpate-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 review from beauty bloggers:

SPECIAL OFFER: -4 EUR on your order with the code DEFI2015
You’ll get your CelluBlue for less than 15 EUR
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If you have a CelluBlue, massage yourself for 5 minutes today – we’ll explain how to get the most out of it in the coming days
The manual method:
This method only requires energy (elbow grease!), a little more time, as the manual technique takes longer, and a little patience to get the right precision.
Watch the video below for the full technique.
For today, massage each area for 10 minutes.

Validation step

It is very important for proper coaching follow-up that you validate each step, every day. This allows the coach to make sure you are still following the challenge correctly.
On Facebook:
-> Go to our Facebook page (take the opportunity to like the page if you haven’t already!) find the Day 13 post, share this post by clicking the “Share” button to mark this important change in your routine with the following message:“Between the broccoli and the Mountain Climbers, I’m taking care of myself!”.
Don’t forget to sign up by email so you don’t miss anything (Facebook doesn’t notify all messages), by going here: defi-2015.cellublue.com
On Instagram:
-> Want to get in direct contact with the coach?
Head over to the coach’s Instagram account to ask all your questions!

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.

• CelluBlue Body Challenge – Day 26
• D-4 before Christmas – December 21st
• 2016 Challenge: Day 10

Useful categories: Slimming Program.