health and Beauty 4Ever

  All you will need is a bottle of water handy and your mat! Repeat each pair x 4 times! PUSH UPS CHEST TO FLOOR BURPEES LATERAL LUNGE TO KICK SAME LEG MARCH WALK OUT TO TRICEP PUSH UPS X BODY MOUNTAIN CLIMBERS LUNGE FRONT KNEE LIFT LUNGE REAR FOOT TAP (same leg) PLANK LADDER TO PUSH UP HOLLOW TO TUCK SQUAT WALK TO BURPEE HIGH KNEES SQUAT ALTERNATING KICKS PUSH UP BURPEES Finisher: 1 min RAINBOW KICKS! I am sure we will all love the short work periods! Definitely a reason to give it our all!! Short, sweet and sweaty!!! Let’s have some fun!!

 Strawberry Flan Ingredients For the Topping 1 cup, mashed strawberries 1/4 cup honey For the Custard 1 cups whole milk 2 cups whole cream 2 tsp pure vanilla extract 2 farm fresh eggs 6 farm fresh egg yolks 1/2 cup real maple syrup zest of one lemon Instructions In a heavy bottomed sauce pan, bring the strawberries and honey to a boil. Lower the heat and simmer, constantly, until it reduces and thickens, 5 to 8 minutes. The natural pectin in the strawberries will give the syrup a thickened jam consistency once cooled. Once the strawberries have been cooked down, place about 1 1/2 – 2 tablespoons to the bottom of each flan mold. Heat the oven to 300F. In a heavy bottomed sauce pan, over medium-high heat bring the milk, cream, and vanilla extract just to a boil. While the milk and cream are coming to a boil, In a separate bowl, whisk together the eggs, egg yolks, maple syrup, and lemon zest. Once the milk has just come to a boil, turn off the heat

For this workout you will need a pair of dumbbells and a mat! The dumbbells I am using are 12.5kg each! The timer will be on for 40 seconds of work per exercise in each giant set with 40 seconds rest between each giant set! Lots of volume indeed! We perform each giant set 2 sets! 1 1/2 REP LUNGE 1 1/2 REP LUNGE 1 1/2 REP SQUAT 1 1/2 REP RDL ARNOLD PRESS BENT OVER ROW RENEGADE ROW TRICEP PUSH UPS SNATCH (all same side!) STAGGERED SQUAT STAGGERED RDL 360° SQUAT WALK PUSH PRESS (all same side!) UNEVEN SQUAT SQUAT TO PRESS X1 DUMBBELL BURPEE RENEGADE ROW TO PUSH UP PLANK TO CURL PLANK TO X2 SUMO SQUAT MAKER! This is a demanding session but we have got this! Giant sets all focused on upper body, lower body or full body movements! We will work hard for just over 30 minutes!  

    Print Recipe     Lemon Icebox Pie Here’s a little tip – the more orange the egg yolks are, the more yellow the pie filling will be. I used pastured, organic egg yolks in the filling and that’s what makes it so yellow. Isn’t that fun?! I’m giving both dairy and dairy-free options in this recipe. You can choose which option you prefer. Serves 8 For the crust: 1/2 recipe of  homemade graham crackers  OR you can do a nut crust 4 tablespoons  coconut oil , melted For the Filling: 14 ounces sweetened condensed milk or for a Paleo/Dairy-Free option –  1 recipe of dairy-free sweetened condensed milk 1 teaspoon fresh lemon zest 1/2 cup fresh lemon juice 3 pastured egg yolks For the Whipped Cream: 1 cup heavy cream or coconut cream, whipped Preheat the oven to 350 degrees F and adjust the rack to the middle position. Oil a  9-inch pie plate . Place the graham crackers in the bowl of a f ood processor  and process until finely ground. Add the coconut oil and process until th

For this arm destroyer session you will need a pair of dumbbells, a chair for dips and your mat! The dumbbells I am using for your reference are 8 kg each. Each triset is performed twice and generally the 1st and 3rd exercise is the same! Dips X1 slow dip Dips Wide curls Alt wide curl w/ hold Wide curls Skull crushers Shoulders crushers Skull crushers Bottom half curls Top range curls Full range curls Supine grip tricep press Palms facing tricep press Supine grip tricep press Alternating curls Curl pulses Alternating curls X1 slow tricep push up Tricep push ups X1 slow tricep push up Hammer curls Kick backs Hammer curls Finisher: Alternating curls Pulses Alternating curls! What a workout!! You will literally feel the blood pump to your biceps and triceps!!  

Ingredients 1   lb.   fish 1   cup  gluten free flour or keto nut flour blend 1   cup   beer 1   teaspoon   baking powder 1   teaspoon   salt freshly cracked black pepper 1   teaspoon   chile powder  10 - 12   corn tortillas 2 - 3   limes 3 - 4   cups   frying oil (avocado or coconut) For the Chipotle Crema: 1   cup   mayonnaise 2   chipotles in adobo 1   tablespoon   adobo sauce 2   garlic cloves pinch of   salt squeeze of   lime For the Curtido: 1/3   head   green cabbage 1/4   onion 1/4   jalapeno 1/2   cup   vinegar 3/4   cup   water 1/2   teaspoon   Mexican oregano (optional) 1   teaspoon   salt (Kosher or sea salt is recommended) freshly cracked black pepper Instructions If you're making the Curtido, start by slicing up the cabbage (approx. 1/3 head), 1/4 onion, and 1/4 jalapeno.   Add them to a mixing bowl along with the remaining ingredients:  1/2 cup vinegar, 3/4 cup water, 1/2 teaspoon Mexican oregano (optional), 1 teaspoon of salt, and some freshly cracked black pepper. 

The timer will be on for 50 seconds of work, 10 seconds rest with each exercise! 2 x DUMBBELL WALL SIT! HEEL ELEVATED SQUATS STATIC LUNGE W/ PULSE REAR STEP LUNGE (same side) STATIC LUNGE W/ PULSE (switch) REAR STEP LUNGE (same side) STEPPING TO CURTSEY LUNGE FOOT ELEVATED CURTSEY LUNGE (same side) STEPPING TO CURTSEY LUNGE (switch) FOOT ELEVATED CURTSEY LUNGE (same side) SQUAT W/ BOTTOM PAUSE ELEVATED REAR STEP LUNGE (bodyweight) ELEVATED REAR STEP LUNGE (switch) COSSACK SQUAT LUNGE HOLD! STATIC LUNGE / JUMP (same side) LUNGE HOLD! (switch) STATIC LUNGE / JUMP (same side) UNEVEN SQUAT UNEVEN SQUAT (switch) WALL SIT MARCH RDL STAGGERED SQUAT 1/2 REP STAGGERED RDL (same side) STAGGERED SQUAT (switch) 1/2 REP STAGGERED RDL (same side) SINGLE LEG HAMSTRING LIFT W/ x1 DB SAME SIDE REVERSE PLANK LIFT SINGLE LEG HAMSTRING LIFT W/ x1 DB (switch) SAME SIDE REVERSE PLANK LIFT FINISHER!! 2 MINUTE SQUAT BURNOUT! 1/2 REPS! 1 1/2 REPS! HOLD! FULL RANGE!  

Ingredients 2   tablespoons   extra-virgin olive oil ▢ 4   ounces   chorizo sausage   cut into ½ -inch chunks ▢ ¼   cup   finely chopped onion ▢ 2   cloves   garlic   minced ▢ 2   cups   chicken broth 1   medium tomato   diced ▢ 1/16   teaspoon   dried thyme ▢ 1/16   teaspoon   dried oregano ▢ 12   ounces   skinless white fish fillets   cut into bite-size pieces ▢ Salt and freshly ground black pepper ▢ 1   tablespoon   fresh parsley   minced Instructions Heat the olive oil in a medium saucepan over medium heat. Add the chorizo and onion, and cook until the onion is softened, about 8 minutes. Stir in the garlic and cook until fragrant, about 30 seconds. Stir in the chicken bone broth, scraping up any browned bits. Stir in the tomato, thyme, and oregano. Bring to a simmer. Simmer for about 10 minutes to allow the flavors to meld. Season the fish with salt and pepper. Add the fish to the stew and bring to a simmer. Reduce the heat to medium-low, cover, and simmer until the fish flakes eas

  The staple superset will focus on the rear delts and involve a change of grip positioning of the hand from palms facing each other to them palms facing into torso. The timer will be on for 50 seconds of work, followed straight into another 50 seconds of work before 20 seconds of rest! We will perform each superset two times but the staple only once when it occurs! For this workout you will need a pair of dumbbells and your mat for cool down! Please spend more time cooling down if you prefer! The dumbbells I am using are 9kg each, I will however reduce to 6kg for more of the isolation exercises! STAPLE: REAR PARTIAL FLY PALMS FACING REAR PARTIAL FLY PALMS IN SINGLE ARM PRESS SINGLE ARM PRESS (switch) SINGLE ARM PRESS SINGLE ARM PRESS (switch) STAPLE: REAR PARTIAL FLY PALMS FACING REAR PARTIAL FLY PALMS IN SINGLE ARM ARNOLD PRESS SINGLE ARM ARNOLD PRESS (switch) SINGLE ARM ARNOLD PRESS SINGLE ARM ARNOLD PRESS (switch) STAPLE: REAR PARTIAL FLY PALMS FACING REAR PARTIAL FLY PA

  ingredients   ▢  4   small chicken breast ,  this was about 1.5 pounds for me ▢  1   teaspoon   cumin ▢  1/2   teaspoon   chili powder ▢  1/2   teaspoon   garlic powder ▢  1/2   teaspoon   salt ▢  1/2   teaspoon   pepper ▢  1   tablespoon   butter ▢  1/2   cup   chopped onion ,  half of one small onion ▢  2   jalapenos ,  seeded and diced ▢  1   teaspoon   minced garlic ▢  1/4   cup   heavy cream ▢  1/3   cup   chicken broth ▢  2   ounces   cream cheese ▢  1   cup   shredded cheddar cheese ,  divided instructions   Combine the cumin, chili powder, garlic powder, salt and pepper, set aside. Heat a 12-inch skillet over medium heat, spray with nonstick spray or add up to 1 tablespoon olive oil. Sprinkle the chicken breast with the spice mixture on each size. Sear the chicken in the skillet 2-3 minutes on each side until nicely browned, remove from skillet and set aside. Add 1 tablespoon butter in the skillet and add the onion, jalalpenos and garlic and sauté for 3-4 minutes, stirring oc