health and Beauty 4Ever

  GLUTES & HAMSTRINGS WORKOUT DETAILS 💪 Target Muscles: Glutes, Hamstrings ⏱ Duration: 40 Min 45-80 sec work | 20 sec rest | Tri-Set Finisher | Day 14 - 6 Week Build 0:00 - Intro BLOCK 1 0:32 - Elevated Reverse Lunge (Right) 1:19 - Elevated Split Squat (Right) 2:29 - Elevated Reverse Lunge (Left) 3:20 - Elevated Split Squat (Left) 4:30 - Elevated Glute Bridge 5:46 - Round 2 11:07 - Round 3 BLOCK 2 17:06 - Single Leg RDL (Right) 18:05 - Single Leg RDL (Left) 19:05 - Stiff Leg Deadlifts 20:06 - Glute Bridge 21:11 - Round 2 BLOCK 3 26:05 - Dumbbell Hamstring Curls 27:00 - Dumbbell Hamstring Pulses 27:50 - Glute Bridge 29:04 - Round 2 TRI-SET FINISHER 32:06 - (a1 Dumbbell Glute Lunge Right) (a2 Dumbbell Glute Lunge Left) (a3 Sumo Deadlift Pulses)

broccoli cauliflower au gratin Ingredients: 1 medium head cauliflower, cut into florets 1 bunch broccoli, cut into florets 1 cup half and half sea salt and ground pepper to taste 2 pinches ground nutmeg shredded  RAW cheddar or gruyere cheese to taste almond meal Preheat oven to 350 F. In a bowl, combine the half and half, salt, pepper and nutmeg and set aside. Place all of the florets in a 9x13" baking dish.  Pour in the half and half mixture all over the veggies, cover your baking dish with aluminum foil and bake for 40 minutes.  Remove from oven, add the cheese (I used about 1/2 cup) and the almond meal (I used 1/4 cup).  Pop back into the oven for an additional 10 minutes.  If you want it to get golden brown, set it to broil at the end for a few minutes. Yields 6 servings.

  💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 40 Min 40-60 sec work | 20 sec rest | Tri-Set Finisher | Day 13 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Dead-Stop Row (Right) 1:36 - Dead-Stop Row (Left) 2:40 - Outer Bicep Curl (Right) 3:47 - Outer Bicep Curl (Left) 4:51 - Rear Delt Fly (Pronated) 5:57 - Round 2 (repeat) BLOCK 2 12:12 - Alt Rows 12:48 - Superman Pulldowns 13:38 - Alt Bicep Curls 14:15 - Zottman Curls Drop Set 15:04 - Rear Delt Row (Right) 16:09 - Rear Delt Row (Left) 17:16 - Round 2 (repeat) BLOCK 3 22:39 - Supinated Row (Right) 23:45 - Supinated Row (Left) 24:48 - Alt Hammer Curls 25:19 - Eccentric Hammer Curls 26:09 - Triangle Reverse Fly 27:15 - Round 2 (repeat) BLOCK 4 32:39 - Single DB Row 33:44 - Preacher Curl Right 34:48 - Preacher Curl Left 35:53 - Rear Delt Fly Pulses 37:00 - Round 2 (repeat) FINISHER 41:15 - Row to RDL to Curl Have a great workout!👊

  Ingredients 8   ounces   Jiffy Corn Muffin mix   (1 box) 15   ounces   whole kernel corn   (drained) 15   ounces   creamed corn   (not drained) 1   cup   sour cream 1/2   cup   melted butter 1   cup   shredded cheddar cheese 2   jalapeno peppers, diced   (or you can use a drained 4 ounce can of jalapeno peppers) Instructions Preheat the oven to 350ºF. Spray an 8×8" baking pan with cooking spray. In a bowl, mix all of the ingredients together and pour into the prepared baking dish.  8 ounces Jiffy Corn Muffin mix ,  15 ounces whole kernel corn ,  15 ounces creamed corn ,  1 cup sour cream ,  ½ cup melted butter ,  1 cup shredded cheddar cheese ,  2 jalapeno peppers, diced Cook uncovered for 45 minutes or until lightly browned and set in the center.

  45-60 sec work | 20 sec rest | Finisher | Day 12 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Floor Chest Press 1:35 - Kneeling Strict Front Press (Right) 2:40 - Kneeling Strict Front Press (Left) 3:44 - Skull Crushers Pronated Grip 4:46 - Round 2 (repeat) BLOCK 2 10:15 - Chest Fly 10:53 - Chest Fly Drop Set 11:42 - Alt Front Raise Pauses 12:51 - Dead Stop Tricep Floor Press 13:53 - Round 2 (repeat) BLOCK 3 18:20 - Incline Hex Press 19:24 - Lateral Raises 20:01 - Straight Arm Side Raises 20:51 - Floor Hex Press 21:55 - Skull Crushers Neutral Grip 23:02 - Round 2 (repeat) BLOCK 4 28:33 - Decline Chest Press 29:37 - Alt Upright Row 30:43 - Kneeling Tricep Extension (Right) 31:47 - Kneeling Tricep Extension (Left) 32:52 - Alt Low Fly 33:59 - Round 2 (repeat) FINISHER 39:16 - AMRAP Push Ups 60 Sec Have a great workout!👊

  Ingredients  ▢ 1   pound   chicken breast ▢ ¼   cup  ranch seasoning ▢ 1   tablespoon  chili powder ▢ 1   teaspoon  cumin ▢ 1   teaspoon  onion powder ▢ 1   teaspoon  garlic powder ▢ 1   teaspoon  smoked paprika ▢ 1   can   black beans, drained and rinsed ▢ 1   can   corn, drained ▢ 1   can  dice tomatoes  ▢ 8   ounces   cream cheese   softened Instructions Place the chicken breasts in the bottom of the slow cooker. Sprinkle the ranch seasoning, chili powder, cumin, onion powder, garlic powder, and paprika over the chicken. Add the black beans, corn, and diced tomatoes on top of the chicken. Cover and cook on low for 5-6 hours or high for 3-4 hours, until the chicken is tender and cooked through. Use two forks to shred the chicken directly in the slow cooker. Stir everything until well combined and creamy. Add in the cream cheese and cook on high for an add...