health and Beauty 4Ever

  FORWARD STEP ALTERNATING LUNGES HEEL ELEVATED SQUATS (x2 dumbbells) 1/2 SQUATS (bodyweight) UNEVEN SQUAT UNEVEN SQUAT SQUAT TO ALT REVERSE LUNGE 10 x LUNGE TO SWITCH ELEVATED KNEEL TO KNEE TAP ELEVATED KNEEL TO KNEE TAP FWD LEAN LUNGE FWD LEAN LUNGE DEADSTOP LUNGE DEADSTOP LUNGE 3 WAY STANCE SQUAT HOPS 1 1/2 REP RDL CLOSE SQUAT TO RDL STAGGERED RDL TO LUNGE STAGGERED RDL TO LUNGE SQUAT THRUSTER SUMO SQUAT NARROW TO WIDE SQUAT TO HAND TAP KNEEL TO JUMP TO SQUAT JUMP LATERAL LUNGE 3 POINT REAR LUNGE TAP 3 POINT REAR LUNGE TAP LUNGE HOLD ON TOES LUNGE HOLD ON TOES ELEVATED CURTSEY LUNGE ELEVATED CURTSEY LUNGE HANDS BURPEE W/ 2 SQUAT JUMPS Finisher: A good wee dumbbell squat drop set! 30 seconds each of the following: Squats x 2 dumbbells Squats x 1 dumbbell Squats bodyweight And finally... 15 seconds of squat pulses!

  “HEALTHIFIED” MOROCCAN BEEF 1/2 cup sliced onion 2 lb grass fed beef roast 2-4 TBS organic garam masala spices ( I used this one ) 1 tsp Celtic sea salt Slice the onion into thin strips. Place into a slow cooker  (I love this one on sale too!) . Place the beef roast into the cooker on top of the onions. Add the spices and salt. Cook on low heat for 8 hours. Shred with a fork and cook on lowest setting for another 2 hours for the spices to infuse the beef. Serve over Miracle Rice, Cauliflower Rice or in a “Healthified” tortilla! Makes 8 servings. NUTRITIONAL COMPARISON (per serving) Traditional Beef with Rice = 378 calories, 9.8g fat, 32g protein, 38g carbs, 0.7g fiber (37.3 effective carbs) “Healthified” Beef = 209 calories, 9.5g fat, 30.4g protein, 0.7g carbs, 0 fiber (0.7 effective carbs)

Single arm push press Single arm press Hammer frontal raises Alternating hammer frontal raises Alternating lateral raise Partials Upper half raise Diagonal press Elbow @ 90° alt lateral raise Drive the car  Rear delt fly Rear delt row Finisher is a full minute, switching exercise every 20 seconds! Figure 8 Hammer press Figure 8

  Marinade Ingredients: 3 Garlic cloves, minced 2 T. chipotle chilli (in Adobo), finely chopped 2 Limes, freshly squeezed 1/4 Cup Worcestershire sauce 2 Tsp. Ground Cumin 1/2 Tsp. Salt 1/2 Tsp. Freshly ground Black Pepper Machaca Ingredients: 2-3 lbs Boneless beef chuck roast 1 Large onion, diced 4 Garlic cloves 1 Poblano chile pepper, finely chopped 1 T. Ground cumin 1 T. Oregano 2 Tsp. Dry mustard 1 Can Diced tomatoes or 2 large tomatoes, finely chopped 1/2 Cup Beef Broth 2 Chipotle chile peppers (in Adobo), finely chopped 2 Tsp. Adobo sauce (from canned chipotle chiles) Freshly ground black pepper, to taste Salt to taste avocado oil, about 1/4 cup Marinade Directions: Combine the ingredients for the marinade. Cut the beef into 1/4 pound pieces and place in a Ziploc bag. Pour the marinade over the beef, making sure all sides are coated. Refrigerate overnight. Before preparing, drain the meat and allow it to come to room temperature for 30 minutes. Machaca Directions: Add oil to a lar

  All you will need for this leg session is a pair of dumbbells and your mat for cool down! The dumbbells I am using are 20lb each. HIGH SQUATS 1/2 REPS SQUAT JUMPS (bodyweight) STATIC LUNGE CURTSEY LUNGE LUNGE TO CURTSEY (bodyweight) STATIC LUNGE CURTSEY LUNGE LUNGE TO CURTSEY (bodyweight) STAGGERED RDL STAGGERED SQUAT STAGGERED RDL TO SQUAT STAGGERED RDL STAGGERED SQUAT STAGGERED RDL TO SQUAT CLOSE SQUAT CLOSE 1/2 REPS SQUAT ROCKS (bodyweight) SUMO SQUATS RDL SUMO TO RDL (bodyweight) ALT REAR LUNGES BODYWEIGHT LUNGES BODYWEIGHT LUNGE JUMPS The finisher sets are as follows; SQUAT WALK SQUATS SQUAT PULSES SQUAT WALK SQUAT PULSES SQUATS Be proud of your work! Complexes are very demanding and if you find you are struggling, then you are doing it correct! 😁 All of the workouts are meant to challenge you both mentally and physically but without pressure! Pause when you need to and have fun! You are doing it!! Day One and hopefully you look forward to so many more sessions fu

  Ingredients 1   large head   Romaine lettuce,   finely chopped 4   medium   Roma tomatoes,   finely chopped 1   large   cucumber,   finely chopped ½   cup   chopped red onion ¼   cup   extra virgin olive oil 3   tablespoons   red wine vinegar 1   cup (4 ounces)   crumbled feta cheese ½   cup   chopped kalamata olives Instructions In a large bowl, combine the lettuce, tomatoes, cucumber and onion. Drizzle oil and vinegar over. Season with salt and pepper. Toss to coat. Mix in the feta cheese and olives and serve. SOURCE:  recipe girl

  Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🤍 ▸ time: 60 Min + finisher included. Warm up & cool down on top ▸ equipment: pair of dumbbells (I am using 2x 6 kg, 2x 10 kg for your reference), a mat is recommended. ▸ muscles worked: full body W O R K O U T - D E T A I L S: 0:00:00 - 0:00:59 | intro 0:01:01 - 0:06:22 | warm up 30 sec each 0:06:28 - 0:28:27 | workout circuit 1: Lower Body 40 | 15 sec 0:28:33 - 1:05:58 | workout circuit 2: Upper Body Focus 40 | 15 sec 1:00:03 - 1:04:12 | workout circuit 3: Full Body Tabata HIIT 20 | 10 sec 1:04:27 - 1:09:27 | cool down 30 sec each

Ingredients   4 carrots, chopped or 1 sweet potato, cubed 2 stalks of celery, roughly chopped 2 onions, sliced 1 C parsley, finely chopped 1 C of shiitake mushrooms, fresh or dried 2 tomatoes, chopped 1 bulb of garlic (about 6-8 cloves), minced 1 inch of fresh ginger root 1 inch of fresh turmeric root 8 C of water Chili peppers or red pepper flakes, optional Preparation Place all the ingredients in a pot and bring to a gentle boil. Turn heat down to low and allow to simmer for about an hour. Strain and sip for a mineral rich, healing and restorative broth. Healing Broth is a powerful mineral-rich liquid that carries the essence of vitally nutritious vegetables, herbs, & spices in a way that is easy for the body to digest, assimilate, and utilize. You will find this recipe as comforting as it is nourishing. The ingredients of this simple recipe help to provide tremendous healing benefits to both the body and soul. Carrots help to lower blood pressure, reduce edema, relax

The timer will be on for 30 seconds per exercise and 15 seconds rest! Each exercise will be performed for 2 sets! Where an exercise is based on one side of the body, the next set will be the opposite side! KICK THRU BURPEE (all one side) KICK THRU BURPEE (switch side) ALTERNATING KICK THRU ALTERNATING KICK THRU PLANK TO TUCK PLANK TO TUCK MOUNTAIN CLIMBERS MOUNTAIN CLIMBERS SPRINTER LUNGE TO KNEE TUCK (one side) SWITCH SIDE! HAND TO FLOOR SQUAT HAND TO FLOOR SQUAT 1/2 REP SQUATS 1/2 REP SQUATS SUMO SQUAT TO RDL SUMO SQUAT TO RDL WALK OUT TO TRICEP PUSH UP WALK OUT TO TRICEP PUSH UP HANDS OFF TO PUSH UP HANDS OFF TO PUSH UP STAGGERED SQUAT TO STANDING KNEE STAGGERED SQUAT TO STANDING KNEE LUNGE TO SQUAT (one side) SWITCH SIDE! CHEST TO FLOOR SPRAWL CHEST TO FLOOR SPRAWL PLANK SAW PLANK SAW REAR FOOT LIFT LUNGE (one side) SWITCH SIDE! CROUCH TO EXPLODE! CROUCH TO EXPLODE! SIDE PLANK TO PUSH UP (one side) SWITCH SIDE! HANDS TO FLOOR BURPEES! HANDS TO FLOOR BURPEES! REVERSE CRAB ALT FOOT

  SUPPLIES YOU WILL NEED FOR THIS WREATH: A long and short bundle of twigs (from your local craft store or gathered from outside) Large fake flowers and smaller filler flowers twine scissors and/or floral cutters hot glue gun Hobby Lobby is my go-to craft store and that’s where I found my supplies. I grabbed a bundle of twigs from there and trimmed some of them down for the horizontal part of the cross. They also had some already bundled together with a mini circular wreath attached, and those would have worked well too. The first step  is to use twine to bundle together two sets of twigs. One set should be shorter than the other. Mine were actually equal in length but I just trimmed one set later on. The next step  is to assemble the cross by joining the bundles of twigs together with more twine. At this point, I trimmed the horizontal branches. I used floral cutters for the thicker branches and scissors for the thinner ones. The last step  is attaching the flowers with hot glue. I at

  INGREDIENTS: 21b ground beef 1lb diced potatoes small can smoked hatch chiles 1 onion diced 2 cans diced tomatoes 1 small can tomato sauce 1TB cumin 2 cloves garlic minced 1tsp garlic salt and pepper 2 cups beef broth  INSTRUCTIONS Brown the beef w/ onion and potato and add garlic when almost done. Add the rest of the ingredients Simmer for a half hour or more till it is thick and stew like.  Serve with low carb tortillas, avocados, cilantro, onion and shredded cheese.

Each complex is 3 minutes duration with 20 seconds rest inbetween each complex! X10 SUPERMAN DEADSTOP PUSH UPS X10 HEEL ELEVATED SQUATS 1/2 REP SQUATS X10 (all same side) LOW TO HIGH PLANK UNEVEN PUSH UP X10 (switch side) LOW TO HIGH PLANK UNEVEN PUSH UP X10 (all same side) ELEVATED CURTSEY LUNGE ELEVATED STATIC LUNGE X10 (switch side) ELEVATED CURTSEY LUNGE ELEVATED STATIC LUNGE X10 PLANK HIPS UP & DOWN PLANK HIP DROPS X10 (all same side) REAR FOOT LIFT LUNGE STAGGERED SQUAT X10 (switch side) REAR FOOT LIFT LUNGE STAGGERED SQUAT X10 TOE REACH LEG LOWERX10 HOVER TO DOWNDOG ALTERNATING KICK THRU I absolutely loved this workout! I really hope you do too!! My legs and arms were definitely feeling alot of this!!  

  Ingredients ½   avocado, peeled and pitted ¾   cup  buttermilk 2   tablespoons   chopped fresh herbs, such as tarragon, sorrel and/or chives 2 teaspoons tarragon vinegar, or white-wine vinegar 1 teaspoon anchovy paste, or minced anchovy fillet 8   cups   bite-size pieces green leaf lettuce 12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note) ½   cucumber, sliced 1   cup   cherry or grape tomatoes 1   cup   canned chickpeas, rinsed 1   cup   rinsed and chopped canned artichoke hearts ½   cup   chopped celery Directions Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth. Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads. SOURCE:  eatingwell

  The timer will be on for 45 seconds each set with no rest between 4 sets to make each giant set! We will have 20 seconds rest between each giant set! Each giant set will be performed for 2 sets however most of the giant sets involve all on one side then the next giant set bring the opposite side! For this glute & hamstring workout, you will simply need your mat and a chair/bench for single leg hip thrusts! Ankle weights can be added at the beginning if you prefer! X OVER PULSE! DIAGONAL LIFT DIAGONAL PULSE! DONKEY LIFT HOLD! DONKEY X OVER PULSE! HAMSTRING LIFT HOLD! REVERSE PLANK LIFT HOLD! X1 LEG HIP THRUST PULSE! HOLD! HAMSTRING LIFT (same leg) FEET TOGETHER GLUTE SQUEEZE LEGS EXTEND LIFT PULSES! OPEN & CLOSE! SUMO 1 1/2 REPS 1/2 REPS! RDL TO SUMO (stand inbetween) RDL TO SUMO (no standing inbetween)

  Here’s a recipe for the  Apache Acorn Stew  that we tasted in delight at the Festival, here adapted to serving 8-10 persons instead of a whole tribal gathering: Ingredients: 4-5 qts (or more) drinking water 1-2 lbs bigger-than-bite-size chunks of stew beef or wild elk meat 4-5 summer squash of whatever you grow (e.g.medium to large zucchini or 8-10 paddie-pan) 8-10 whole corn-on-the-cob (de-husked, broken in half) 1-3 cups prepared bread dough, pinched into ribbons and torn into 2″ pieces (you can skip this if Paleo or use a gluten free bread dough) 1/2-1cup ground Emory oak acorn flour *optional but I used 3 cloves of garlic and salt and pepper to your liking. Directions: Over an open fire in a big pot, boil beef until tender, making a rich stock.  Add chunked/diced summer squash. Keep simmering. Add torn pieces of bread dough and let puff up.  Add whole corn cobs cut in half. When everything is well-simmered and tastes great, and still on the fire, gradually stir in the acorn flour