Nutrition & Fitness guide day 1 - breakfast

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

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

 


Nutrition & Fitness guide day 1 - lunch

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

  1. Peel the pumpkin, remove the seeds and cut into cubes. Also peel the potatoes, carrots, onions, garlic and ginger, then cut into cubes.
  2. Heat the coconut oil in a large saucepan and sauté the onions and garlic for 5 minutes. Then add the ginger, sautéing briefly.
  3. Add the pumpkin, potato and carrot cubes and fry everything for about 5 minutes.
  4. Pour in the vegetable stock, season with salt and pepper, bring to a boil, and cook for about 20 minutes until soft.
  5. 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

  1. Cut the courgettes into a spaghetti shape with the Spiralizer accessory of Braun’s MultiQuick 5V Fit hand blender.
  2. Finely cut the spring onions into rings, chop the chilli pepper.
  3. Roast the peanuts in a pan without fat or oil.
  4. Stir the peanut butter, lemon juice, water and sesame oil together into a sauce and mix in a bowl with the courgette noodles.
  5. Season with salt and pepper.
  6. Heat some oil in a pan and fry the courgette noodles for 1-2 minutes.
  7. 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.

1. Placez-vous à quatre pattes
2. Placez vos mains sous vos épaules
3. Votre dos est droit

Fitness exercise - Superman push-ups

4. Étendez un bras et la jambe opposée vers l'extérieur. Votre corps forme une ligne.

Fitness exercise - Superman push-ups

5. Rassemblez votre genou et votre coude sous votre corps

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.

Fitness exercise - Squats

1. Tenez-vous droit les pieds écartés de la largeur des épaules, les orteils pointant légèrement vers l'extérieur
2. Votre dos est droit, la poitrine gonflée et les abdominaux serrés

3. Poussez vos genoux vers l'avant / l'extérieur et accroupissez-vous entre vos genoux. Vos hanches sont maintenant dans la position la plus basse au-dessous des articulations du genou
4. Repoussez-vous droit dans la position de départ
5. Allongez complètement les hanches et les genoux