All good things come in threes - with ingenious exercises, super delicious recipes and effective guidelines, you and your body will be in top shape permanently.
Many use the start of the year to eat healthier and finally to lose weight. Therefore, the second part of the bella-action 'My best year' is all about how you can effectively and easily lose extra kilos and at the same time recharge more energy. How it works? Very easily! You take time for your figure on a weekday of your choice and perform one of our three power exercises in the morning, at noon and in the evening, giving you more strength, endurance and relaxation. This not only shapes the body, but also ensures better sleep. In addition, our experts have put together three great dishes for you. They provide you with everything your body needs. In addition, the affirmations help you to put your project into action.
By the way, there will be more motivation soon, in the next part you will learn how you can realize your life dreams.
Did you miss the first part of our campaign? No problem! Here you come to the Health Planner, the first part. And now it starts:
My slim plan
Eat properly. Move better. Rethink.
Everything in view: This overview shows you when you can do which exercise and what you can eat.
In the morning:
✔ After getting up: drink 1 large glass of hot water with lemon juice + recite the motto of your choice
✔ Exercise 1 - Superwoman: 3 sets of 10 repetitions
✔ Breakfast: scrambled eggs with chorizo
noon:
✔ Exercise 2 - jumping rope: 3 minutes at a time
✔ Lunch: Oven chicken with paprika rice
✔ Recite the guiding principle of your choice
In the evening:
✔ Exercise 3 - the caterpillar. Hold the position for 3-5 minutes.
✔ Dinner: Asian beef salad
✔ At bedtime: Recite the principle of your choice
1. Move better
Tighten your whole body with these small but effective exercises. The day starts with a strengthening exercise, then at noon your condition is required, and in the evening it goes into the relaxation mode.
Exercise 1: Superwoman for a strong middle and balance
Step 1: Tighten your stomach. Extend your left arm parallel to the ground and your right leg away. Step 2: As you exhale, insert your left elbow and right knee joint under your abdomen until they touch, the spine will round. When inhaling, come back to the starting position. 10 repetitions, paging.
Exercise 2: Hopping for endurance
We know rope jumping from childhood. But would you have thought that hopping is a great endurance exercise that also improves coordination? Hop on at noon. The work-out brings neat condition. Alternative: Hopping is not fun or you have to do without it for health reasons? Then put in a 20-minute walking or jogging session.
Exercise 3: The caterpillar for a relaxed back
Step 1: Sit on the floor with your legs outstretched. Step 2: Lower your nose down to your knees and allow your back to become round. This exercise from Yin Yoga helps you to let go of everything. Do not try to force something. Gravity does the work for you. You can also put a big pillow on your legs and put your upper body on it. Keep the exercise for 3-5 minutes. Then slowly upright again. Extra tip: Many ask themselves in this exercise always back round or bend straight forward? Actually, the forward bend is carried out with a straight back. This increases the effect on the legs. In our exercise, the focus should be on the back.
2. Rethink
What is yours today? What gives you strength on your sluggish day? Choose the slogan that appeals to you most spontaneously. Express this principle aloud at least three times a day. Of course you can also recite it more often. Namely, whenever you need him.
- I am strong and healthy.
- Making small changes in my life is easy.
- My body feeling gets better every day.
This is how it works:
Say the spells in front of a mirror and look each other in the eye. The sentences are a mental anchor that keeps reminding you of your intentions.
3. Eat right
These delicious dishes will provide you with everything you need on your sloth day. And best of all, thanks to the well-balanced nutrient mix, they are totally full and still do not consume too many calories. You will not even notice that you have just started your personal "24-hour diet".
In the morning - spicy scrambled egg with chorizo
Ingredients for 1 serving:
- ¼ red pepper,
- 1 spring onion,
- 35 g of chorizo sausage,
- 1 teaspoon olive oil,
- 2 eggs (size M),
- 4 tablespoons of milk,
- Salt,
- pepper
Preparation:
1. Clean and wash the peppers and cut into small cubes. Clean the spring onion, wash, pat dry and cut into fine rings. Halve the sausage and slice it. Heat the oil in a small pan and fry the sausage for about 6 minutes. After approx. 3 minutes add paprika and spring onion rings, except for sprinkling.
2. In the meantime whisk eggs and milk in a bowl thoroughly and season lightly with salt and pepper. Add to the sausage pan and let it stir with the spatula with gentle stirring. Put scrambled eggs on a plate and sprinkle with leek onion rings.
About 370 calories
Lunch - roast chicken with paprika rice
Ingredients for 1 serving:
- 50 g long grain rice,
- Salt,
- each ¼ green and yellow pepper,
- 150 g chicken fillet,
- Pepper,
- 2 teaspoons oil,
- 4 tablespoons ajvar (paprika spice paste)
Preparation:
1. Cook rice in boiling salted water. Cut the peppers into small pieces. Drain the rice and drain well. Season 2 meat with salt and pepper. Heat 1 teaspoon of oil. Fry meat from both sides vigorously for 2-3 minutes. Place on a baking tray, spread with 1 tablespoon of ajvar and finish at 175 ° C (circulating air: 150 ° C) for 10-12 minutes. 3 Put the pan back on the stove. Heat 1 tsp of oil in it. Sauté paprika in it. Add rice and 1 tbsp ajvar and heat, salt and pepper. Remove meat from the oven and slice lightly diagonally. Serve on paprika rice. Rest of Ajvar to hand.
About 490 calories
Evening: Asian beef salad
Ingredients for 1 serving:
- ¼ cucumber,
- 50 g cherry tomatoes,
- ½ bar of celery,
- ½ red onion,
- 150 g rump steak,
- 3 tablespoons soy sauce,
- Pepper,
- 1 teaspoon oil,
- ½ red chili pepper,
- ½ clove of garlic,
- 1-2 teaspoons brown sugar,
- 1-2 tablespoons lime juice,
- Mint,
- Thai basil and lime slices for garnish
Preparation:
Peel 1 cucumber in strips, slice. Halve tomatoes. Cut the celery into thin slices, cut the onions into thin slices. Mix everything. Rub steak with 1 tablespoon of soy sauce, season with pepper. Heat the oil in a grill pan, fry the steak from each side for about 4 minutes. Let rest briefly. Chop 2 chilli and garlic. Stir with 1 tablespoon soy sauce, 1 tablespoon water, sugar and juice. Slice steak. Mix with salad and dressing. Garnish with herbs and lime wedges.
