Hey girls! It’s day 4 of the special Summer Challenge ☀ Still with us? We hope you’re feeling great and ready to keep going this week ????
Have you had your big glass of warm lemon juice or your draining drink to detox your body? This should now be part of your daily routine ????
On the agenda today: a new menu, a special glutes session ???? and a slimming tip.
Let’s go!
???? Today’s menu
Breakfast:
- 1 no-added-sugar compote
- 2 slices of wholegrain bread
- 1 tsp honey or butter
- 1 herbal tea
Lunch:
- Sautéed prawns with carrots & honey:
- 125g cooked, peeled prawns
- 1 carrot
- Juice of ½ orange
- 1 tsp wholegrain mustard
- 1 tsp honey
- 1 handful of almonds
- 1 sprig of parsley
- 1 portion of Thai rice
- Dessert: 1 square of chocolate & a few strawberries
Dinner:
- Starter: 2 slices of smoked salmon
- Mixed salad with:
- ½ cucumber
- 1 handful of cherry tomatoes
- 1 tin of tuna
- Feta cubes
- 1 tbsp olive oil
- Juice of ½ lemon
- ½ grapefruit
⭐ Today’s session
Here is a 3-exercise routine you can do without leaving home.
SUMO SQUATS
To perform this exercise, stand with your feet wider than shoulder-width apart and turn your toes outward. Bend your knees as you inhale, lowering your hips toward the floor while keeping your back straight. Slowly exhale as you rise back to the starting position. Squeeze your glutes for best results!
Repeat the exercise 20 times!
THE BRIDGE
For this second exercise, lie on your back with your arms alongside your body and your knees bent. Your feet should be flat on the floor for support. Engage your core and press through your feet to lift your hips, squeezing your glutes. Your hips, thighs and knees should form a straight line. Lower back down without resting your glutes on the floor and repeat.
Repeat the exercise 25 times!
THE SINGLE-LEG BRIDGE
For this final exercise, the principle is the same as the previous one, except that one leg must remain extended throughout.
Do 10 repetitions on each leg.
???? Today’s tip: A cold water rinse
Cold water helps boost circulation and fight water retention. Simply finish your shower with a cold water rinse on your legs. But technique matters! Start by running the jet up the outer side of your right leg, then the inner side. Do the same for the left leg, then move to the back of both legs. Dry your legs thoroughly by rubbing them from bottom to top.
????OUR COACHING TIP: Keep in mind that heat can often trigger water retention and poor circulation — both of which play a role in the appearance of cellulite. So steer clear of saunas, hammams and overly hot baths. Instead, embrace the cold, which has a genuinely beneficial effect! Now is the perfect time to discover the cryo range by Cellublue…
Challenge validation
To keep the challenge going, check in with our coach on our Facebook page and/or on our Instagram (@cellublue) by leaving the comment “Summer Challenge: Day 4 OK”
See you tomorrow, girls!