health and Beauty 4Ever

  The push ups will be 40 seconds each, 20 seconds rest. Take your time! Control the movements and stop when you feel your form is not the best it could be! The abs and core is 50 seconds of work, 10 seconds rest. I am using a dumbbell for a majority of the abs and core however you can perform bodyweight also, particularly the windmills if you not confident with a dumbbell. CRUNCH HOLD CRUNCH PULSES SINGLE LEG REACH (same side)SINGLE LEG REACH (switch) FULL BODY CRUNCH TOE REACH TO HOLLOW SAME SIDE SET DOWN SAME SIDE SET DOWN (switch) SINGLE LEG SIT UP SINGLE LEG SIT UP (switch) RUSSIAN TWISTV SIT PASS UNDER PIKE PUSH UPS LEANING PUSH UPS TYPEWRITER PUSH UPS SLOW 40 SECOND PUSH UP! PULSING PUSH UP ALT TOE TAP TO PUSH UP ALT SIDE PLANK TO PUSH UP DIAMOND PUSH UP LYING SIDE TRICEP PUSH UP LYING SIDE TRICEP PUSH UP (switch) DIAMOND COBRA SMOOTH SIT UPLEG RAISE SEATED HOLD/PULSE GAZE DOWN WIPERS TUCK TO EXTENSION SIDE PLANK UP & DOWN SIDE PLANK UP & DOWN (switch) PLANK TO SIDE

  Ingredients ▢ 1   pound   salmon fillet   preferably with skin  Marinade ▢ 3   tablespoons   soy sauce or tamari ▢ 1   tablespoon   rice wine (mirin) or white wine ▢ 1   teaspoon   sesame oil ▢ 1   tablespoon   lemon juice ▢ 1   tablespoon  coconut sugar ▢ 1   tablespoon   honey (or more sugar) ▢ 2   teaspoons   roughly minced garlic ▢ 1   teaspoon   grated ginger ▢ black pepper to taste Instructions Pull the bones from the salmon if there are any. Cut the salmon fillet into about 3/4 to 1-inch thick pieces. In a medium size bowl, mix the marinade ingredients until the sugar and honey have dissolved. Coat the salmon pieces with the marinade. Marinate for 20 to 30 minutes (longer if you have time). Cook the salmon with one of these methods: (The time will vary depending on the thickness of salmon.) Broiling:  Set the oven rack 6 inches below the heating element. Preheat the broiler. Place the salmon in a broiling pan lined with parchment paper or aluminum foil. Broil about 3 to 4 minu

  There are only 9 exercises in this workout but this is the first EMOM where I didn’t finish the full number on time!! Definitely deceptive and relentless! 😉 BURPEES x 10 ALT LUNGE JUMPS x 20 (or 10 reps) SQUAT JUMPS x 10 PUSH UP BURPEES x 10 SPIDER PUSH UPS x 10 SHOULDER TAPS x 20 (or 10 reps) LOOKING DOWN LEG LOWER x 10 BICYCLES x 20 (or 10 reps) FULL RANGE TOE REACHES x 10 You can all do this!!! Reduce the number of reps from 20 to 10 where needed! This is a challenge! Make sure you warm up your entire body before beginning!

  INGREDIENTS : – Bacon: 6 strips (cut into small pieces) – Chicken breasts: 2 large (cut in half lengthwise) – Flour for dredging – Garlic powder: 1/4 teaspoon – Pepper to taste – Chicken broth: 1/2 cup – Lemon juice: 1/2 teaspoon – Butter: 1 tablespoon – Whipping cream: 1 cup (preferably heavy) PREPARATION : 1. To begin with, cut the bacon up and add it to a skillet (you’d best use kitchen shears to make this job quick). Fry it over medium-high heat for 10 mins, or until crispy. After that, take it out of the pan and set it aside. Always remember to leave about 2 tablespoons of the bacon fat in the pan. 2. To prepare your chicken, you should cut it in half lengthwise so you have 4 smaller cutlets. And please sprinkle them with the garlic powder and pepper. Immediately coat them in the flour. 3. You’ll want to add the chicken to the skillet and cook it in the remaining bacon fat over medium-high heat until it’s golden, it takes around 4 to 5 minutes per side. I recommend you to reduc

  I am using are 15kg x 2. I have picked 1 pair to stick with just to show you can do a lot with one pair of dumbbells instead of me bringing various dumbbells to use! I drop to 1 x dumbbell for the tricep presses, however, depending on the weights you have access to, you can do 2 x dumbbells for this part! Once you perform a 30 second press with the dumbbell(s) you will then drop straight away into a complimenting push up variation for 30 seconds, followed by rest of 30 seconds. We perform this combination 4 x in total then onto the next combination. There are 5 different combinations, with the last being slightly different in that it is 30 seconds chest press, 30 seconds abs and another 30 seconds abs, straight into chest again for 4 rounds!! The push ups will become increasingly difficult to perform so simply take your time, stop when you need to and ensure quality reps are performed! The timer is there as a guide so you do not need to aim to do push ups the entire 30 seconds if

  MY REVIEW: I was excited to use this tool. I like to exfoliate and I like it to be done after my  Retin-A treatments. I do not use it as much for the extraction but it works well. It has 3 settings and comes with 2 other silicone scrubbers. Which, I did not like. I could not keep it on the spatula. So I just use my sonic face tool everyday instead. It really cleaned and removed my dead skin I get. I flake a lot from Retin-A. It is a good thing, Skin renewal and cell turnover happens with Retin-A. Do not over use this tool or you can cause more harm than good. Skin damage, more sebum production and bed torn capillaries. Read the instructions and do not do it everday. But in my experience so far I love it. You can get it on Amazon for about $23 dollars. I do recommend this if you want a tool to help extractions and exfoliate just be gentle. I love it! About this item DEEP CLEANSING FACIAL---Through high-frequency vibration, the skin can be deeply cleaned. And the skin spatula helps the

This Baked Grouper with Coconut Cilantro Sauce recipe is delicious, healthy and easy to make. It’s full of healthy fats and flavor that is sure to please all! Try this great dish tonight! Baked Grouper with Coconut Cilantro Sauce Recipe Total Time:  30 minutes Serves:  4 INGREDIENTS: 2 tbsp  coconut oil 4-6 oz pieces of wild caught grouper ¼ tsp  Sea Salt ½ tsp  Curry ½ C  coconut milk ½ C cilantro leaves 1 tsp  Ginger 2 garlic cloves ½ jalepeno pepper, seeded and chopped DIRECTIONS: Preheat oven to 425 degrees F Grease a 9x13 pan with coconut oil and place fish on pan. Sprinkle it with salt Combine coconut milk, cilantro, ginger, curry, garlic and jalepeno in a food processor and pulse until smooth. Pour half the mixture over the fish. Bake for 15-20 minutes or until thoroughly cooked. Pour remaining mixture over baked fish and serve.

The last full body dumbbell workout in the EPIC Program! 2 x 20 minute complex to challenge you mentally and physically! You can do it with perseverance! This pure grit advanced workout and will challenge you! You will simply need a pair of dumbbells and a mat for a very demanding workout. Once we complete the first complex (with 2 dumbbells), we have a minutes rest before moving to the next complex with only 1 dumbbell. Following this, we work through one round of each exercise we have previously done for 40 seconds, 20 seconds rest! Finally we lie down for some well earned abs before a finisher! Ensure you go at your own pace during the complexes! Simply remember 5 reps per exercise and be ready for the next movement! During the complexes you are trying to complete without dropping the dumbbells! Although this is a long time to be holding weights so if you need to drop them, do so before returning as soon as you can! Complex 1 PUSH PRESS SUMO SQUAT ALT REAR LUNGE (5 each side)

Vanilla Protein Egg Custards {Sugar Free & Low Carb}   Author:  Brenda Bennett | Sugar-Free Mom Nutrition Information Serves:  6 Serving size:  1 Calories:  76 Fat:  4.1g Saturated fat:  .8g Carbohydrates:  1g Sugar:  .2g Sodium:  232mg Fiber:  .5g Protein:  7.4g Cholesterol:  123mg Ingredients 3 cups  unsweetened almond milk 4 eggs 1 scoop vanilla  protein powder 2 teaspoons pure vanilla extract 1/4 teaspoon salt 1 teaspoon  liquid vanilla stevia cinnamon or nutmeg Instructions Preheat oven to 350 degrees. Heat milk until very hot, steaming but not boiling. In a stand mixer, beat eggs,  protein powder , vanilla extract, stevia, and salt until blended. Slowly stir some hot milk into egg mixture to temper it then pour in the rest gradually. Grease or spray 6 ramekins and pour egg custard mixture evenly into each dish. Place ramekins in a 9 by 13 baking dish. Sprinkle cinnamon or nutmeg over each custard and place dish in the

The timer will be on for 50 seconds of work, 10 seconds rest during the abs section, and 40 seconds of work with 20 seconds of work during the quads section. We will begin with approx 10 minutes abs before moving to quads then back to mat for more abs before moving to more quads with just one dumbbell (depending on your weight you have you can use x2 dumbbells). LEG LOWER TO TUCK IN ON HANDS LEG CRUNCH ON HANDS RAINBOW OVER DB TABLE TOP CRUNCH HOLLOW HOLD ALT LEG RAISE SLOW BICYCLES TABLE TOP TO HEEL TAPS OPP SIT UP HAND TO FOOT (same side) OPP SIT UP HAND TO FOOT REVERSE CRUNCH HIGH SQUATS CLOSE LUNGE CLOSE LUNGE (switch) STAGGERED SQUAT STAGGERED SQUAT (switch) FWD STEPPING LUNGE (one side) FWD STEPPING LUNGE (switch) SUITCASE SQUATS HEEL ELEVATED SQUATS KNEELING TO LOW SQUAT (same side) KNEELING TO LOW SQUAT (switch) CLOSE SQUAT TO TOES SQUAT HOLD 45° STEP OUT LYING WINDMILLS ON ELBOWS TUCK TO EXT DB ALT LEG LOWER REVERSE CRUNCH TO TABLE TOP REVERSE CRUNCH TO HIP LIFT TABLE T

Let’s get started! You can make your DIY face scrub right in the jar that you plan to store it in, or you can make it in a small bowl and transfer it to a tight-lidded jar. Pour the  coconut oil  and honey into the jar or bowl. Coconut oil is a natural antifungal and antimicrobial ingredient. It also helps moisturize the skin.  Raw honey  is great for healing skin and helps absorb and retain moisture, which helps keep the skin soft and dewy. This homemade face scrub with honey is just perfect for your weekly skin regimen. Next, add the coffee grounds. You can even use this morning’s coffee grounds — what a great way to repurpose that coffee! INGREDIENTS: 2 tablespoons coconut oil or olive oil  2 teaspoons organic raw honey 4 tablespoons organic coffee grounds 8 drops carrot seed oil 6 drops tea tree essential oil (I am on the drier side. I like to use frankincense or ylang ylang oil) Directions: Pour the coconut oil and honey into a small bowl or jar. Next, add the coffee g

  Ingredients for the salad: 2   chicken breasts 1   lb.   brussels sprouts   sliced 3   eggs   poached 1/4   cup   dressing   or more (see below for the dressing: 1   avocado 1/2   cup   cilantro 1/4   cup   paleo mayonnaise or homemade 1   garlic clove 2   tbsp   olive oil 1/2   cup   water Salt and pepper to taste Instructions Start by boiling the chicken: place chicken in a large saucepan, fill it with water until the water covers the chicken by 2 inches, then bring it to a boil and boil for 15 minutes or until chicken is cooked. Then, shred the chicken. While the chicken is boiling, cook the brussels sprouts in a skillet with a bit of olive oil. Once chicken and sprouts are cooked, pour them into a bowl and stir to combine. Next, prepare the dressing: place all ingredients in a food processor and pulse until smooth. Pour some of the dressing over the salad and stir to combine. Last, poach (or soft boil) the eggs and add them to the salad. Optional: add a little bit of hot sauce fo

  You will need a mat and pair of dumbbells. I’m using 12.5kg each and 6kg each, however you can simply use one pair of dumbbells! A chair is optional, I use a chair for seated shoulder press, Arnold press and decline planks however the presses can be performed standing and planks on mat! The timer will be on for 45 seconds of work focusing on the delts , straight into a core specific exercise (that also applies work to the shoulders) for 45 seconds followed by 30 seconds rest. We repeat each superset twice! PRESS DOWNWARD DOG TO PIKE PRESS DOWNWARD DOG TO PIKE ARNOLD PRESS PLANKS HIPS UP HOLD ARNOLD PRESS PLANKS HIPS UP HOLD LATERAL RAISES (same side) DECLINE PLANK SIDE HOLD LATERAL RAISES (switch side) DECLINE PLANK SIDE HOLD PARTIAL LATERAL RAISES PIKE PUSH UPS PARTIAL LATERAL RAISES PIKE PUSH UPS HAMMER FRONTAL RAISES PLANK TO PIKE WALK IN HAMMER FRONTAL RAISES PLANK TO PIKE WALK IN 45° LATERAL RAISE SHOULDER TAPS ON CHAIR 45° LATERAL RAISE SHOULDER TAPS ON CHAIR UNDER HAND FRO