My Body Challenge – Day 19

The Challenge

It’s Day 19 of the “My Body Challenge”.
We hope you’re still with us 🙂
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 today: A plain 0% yogurt with a few chia seeds, a little honey or jam + freshly squeezed fruit juice.
For lunch, we suggest the recipe for an endive, grapefruit and prawn salad

Ingredients (serves 6):
– 5 or 6 small, firm endives
– 1 or 2 pink grapefruit(s)
– 12 prawns
– 1 or 2 avocado(s)
For the dressing:
– a small teaspoon of mustard
– another of honey
– a few drops of Tabasco
– balsamic vinegar
– organic grape seed oil
Recipe preparation:
Peel the prawns.
Dice the avocados.
Peel the grapefruit(s) and remove the skin from each segment.
Slice the endives into rounds, keeping some half-leaves to arrange in the dish.
Arrange all the ingredients in a dish (or a salad bowl).
Tip: you can also add a few walnuts or raisins to your dish.

Today’s exercise: Squat & sumo squat


An exercise that strengthens your thighs while working your glutes!
We already covered the SQUAT exercise on Day 8, and today we suggest combining it with SUMO SQUATS.
The difference? For this move, your feet should be placed much wider than hip-width apart, back straight or slightly arched, and you perform a knee bend while lowering your hips further down. The sumo squat places greater emphasis on the inner thigh (adductor magnus).
Important: never round your lower back at the bottom of the movement.
2 sets of 15 reps SQUAT
2 sets of 15 reps SUMO SQUAT

Your turn!

Daily palpate-roll massage

Among massage techniques, the palpate-roll is one of the best known.
This technique involves kneading the skin.
It can be performed with a device, by a professional, or by hand.
The movement should always go from bottom to top. As this technique can sometimes be uncomfortable, a few basic principles should be followed:
The massage should always be performed on skin that has been oiled beforehand.
The palpate-roll should not be used on skin with open wounds, as this could worsen injuries and impair healing.
The CelluBlue method:
Do you have a CelluBlue? Have you discovered our CelluBlue anti-cellulite cup?
This little device 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 by beauty bloggers:

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If you have a CelluBlue, massage each area for 5 minutes today!
Here is a video showing you how to massage with the CelluBlue:

The manual method:
This method only requires energy (elbow grease!), a little more time, as the manual technique takes longer, and some 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.
Via Facebook:
-> Go to our Facebook page (take the opportunity to like the page if you haven’t already!) find the Day 19 post, share this post by clicking the “Share” button to validate today:“Day 19 DONE! Today I’m pushing myself to complete the Sumo Squat exercise!”.
Don’t forget to sign up by email so you don’t miss anything (Facebook doesn’t notify you of every post), by visiting: defi-2015.cellublue.com
Via Instagram:
-> Want to get in direct contact with the coach?
Head over to the coach’s Instagram account to ask any questions or share your doubts!

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.

• 15-Day Fitness Challenge: Day 15
• CelluBlue Body Challenge – Day 24

Useful categories: Slimming Program.