My Body Challenge – Day 20

The Challenge

It’s Day 20 of the “My Body Challenge”.
The weekend is almost here, but that’s no reason to give up on your Body Challenge 🙂
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: 1 bowl of unsweetened cereal of your choice with herbal tea and the fruit of your choice.
For dinner, we suggest the recipe for a Vegetable Loaf:
 
Ingredients (serves 4):
– 3-colour vegetable purées (e.g. carrot, celery, broccoli) > buy ready-made or prepare yourself
– 2 eggs
– 1 tablespoon of fromage blanc
Seasoning according to colour (e.g. carrot-tarragon, celery-nutmeg, broccoli-garlic)
Recipe preparation:
Mix 250 g of each purée with 2 eggs and a tablespoon of fromage blanc.
Season and spice each colour differently.
Layer them one after the other in a loaf tin. Bake for 30 min at 220°C (or 45 min in a bain-marie).
Serve warm as a side dish or cold as a starter with a fromage blanc-mayonnaise-chive sauce.
Tip: serve with a green salad

Exercise of the day: Glutes

Today, we build on yesterday’s exercise by focusing entirely on the glutes to lift and sculpt them.
An exercise that targets the gluteus medius, to shape the curve of the buttock, and the gluteus minimus, to tackle stubborn saddlebags!
Position: standing, hands on the back of a chair, back straight and core engaged.
Exercise: lift your right leg out to the side, foot flexed, in a small controlled movement, then slowly lower your leg without resting your foot on the floor.
Programme: 5 sets of 15 on each side.
Keep it up!

The daily palper-rouler massage

The palper-rouler is a very widely used massage technique.
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 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 palper-rouler 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? Have you discovered our CelluBlue anti-cellulite cup?
This little tool makes the palper-rouler massage technique very 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 a bit of 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!) choose the Day 20 post, share this post by clicking the “Share” button to validate today:“Day 20 done! I’m keeping up the Body Challenge for perfectly sculpted glutes ;)!”.
Don’t forget to sign up by email so you don’t miss anything (Facebook doesn’t notify all messages), by visiting: 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.

• 15-Day Fitness Challenge: Day 9
• CelluBlue Body Challenge – Day 22

Useful categories: Slimming Program.