Day 1 - fitness guide

Day 1 - Recipes

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Açaí berry smoothie bowl

Makes 1 bowl
Preparation time: 10min

Ingredients

100g frozen berries
11 banana
100ml coconut milk
1 tbsp maple syrup or honey
1 tbsp açaí powder

Preparation

Purée the berries, banana and coconut milk with the help of Braun's MultiQuick 5V Fit hand blender until you have a consistent texture.
Season to taste with maple syrup, then add açaí powder, purée again briefly, and put into a bowl.
Top with muesli or nuts, seeds, etc.

Pumpkin soup

Makes 4 servings
Preparation time: 60min

Ingredients

1 kg Hokkaido pumpkin flesh
1 medium potato
3 carrots
1 onion
2 cloves of garlic
1 piece of ginger
10 g coconut oil
1 litre vegetable stock
2 tbsp lemon juice
1 tbsp salt, a pinch of cayenne pepper
two pinches of curry powder
300ml coconut milk

Preparation

Peel the pumpkin, remove the seeds and cut into cubes. Also peel the potatoes, carrots, onions, garlic and ginger, then cut into cubes.
Heat the coconut oil in a large saucepan and sauté the onions and garlic for 5 minutes. Then add the ginger, sautéing briefly.
Add the pumpkin, potato and carrot cubes and fry everything for about 5 minutes.
Pour in the vegetable stock, season with salt and pepper, bring to a boil, and cook for about 20 minutes until soft.
Then add the coconut milk and lemon juice. Purée the soup with the help of Braun’s MultiQuick 5V Fit hand blender, and season to taste with curry powder.

Asian courgette noodles

Makes 2 servings
Preparation time: 25min

Ingredients

2 courgettes
2 spring onions
1 red chilli pepper
4 tbsp peanut butter
2 tsp freshly squeezed lemon juice
4 tbsp water
1 tbsp sesame oil for the sauce
2 tbsp peanuts
salt and pepper

Preparation

Cut the courgettes into a spaghetti shape with the Spiralizer accessory of Braun’s MultiQuick 5V Fit hand blender.
Finely cut the spring onions into rings, chop the chilli pepper.
Roast the peanuts in a pan without fat or oil.
Stir the peanut butter, lemon juice, water and sesame oil together into a sauce and mix in a bowl with the courgette noodles.
Season with salt and pepper.
Heat some oil in a pan and fry the courgette noodles for 1-2 minutes.
Then serve with spring onions, chilli and roasted peanuts.

Day 1 - Fitness exercises

Superman push-ups

Do 3 sets with 12 repetitions each.
This exercise trains your lower back, as well as your muscle coordination.

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1. Get onto your hands and knees
2. Position your hands directly below your shoulders
3. Your back is straight
4. Extend one arm and the opposite leg straight out- Your body forms a line

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5. Bring your elbow and the opposite knee together under your body

Squats

Do 3 sets with 12 repetitions each.

Squats can also be done with a water bottle in front of your chest. They especially train your thigh muscles.

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1. Stand shoulder-width apart, toes pointing slightly outwards
2. Your back is straight, chest puffed out, and core tight
3. Push your knees forwards/outwards, and squat between your knees. Your hips are now in the lowest position below the knee joints
4. Push yourself straight up into the starting position
5. Fully extend your hips and knees

Nutrition & Fitness guide

Day 2 - Recipes and Fitness exercises

Food preparation

Breakfast

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Food preparation

Breakfast

Garment Care

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Day 1 - Recipes

Açaí berry smoothie bowl

Pumpkin soup

Asian courgette noodles

Day 1 - Fitness exercises

Superman push-ups

Squats

Kitchen

Ironing

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Food preparation

Breakfast

Garment Care

Get inspired

Support

Food preparation

Breakfast

Garment Care

Get inspired

Support

Day 1 - Recipes

Açaí berry smoothie bowl

Pumpkin soup

Asian courgette noodles

Day 1 - Fitness exercises

Superman push-ups

Squats​​​​​​​

Kitchen

Ironing

Collections

Service

Europe

Africa & Middle East

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Asia - Pacific

International

Squats