health and Beauty 4Ever

  Ingredients Smoked mackerel fillets  (skin removed, bones checked) — 180–240 g for 2–6 servings  Cream cheese  — 100–200 g for a smooth base  Lemon juice  — ½–1 lemon for tang  Fresh herbs  — parsley, chives, or dill (optional)  Seasonings  — sea salt, black pepper, optional horseradish or capers  Quick Preparation Prepare the fish  — Remove skin and check for bones. Flake or gently mash into small pieces  Mix base  — Combine mackerel, cream cheese, lemon juice, and herbs in a bowl or food processor. Blend until smooth or to your preferred texture Season  — Add salt, pepper, and any extras like capers or horseradish. Taste and adjust  Chill  — For a firmer texture, refrigerate for 30–45 minutes before serving . Serving Ideas Toast & crackers  — Sourdough, baguette, or crispbreads  Blinis or crepes  — For a light breakfast or brunch  Vegetable sticks  — Carrot, cucumbe...

  0:00 - Intro 0:38 - Warm-Up BLOCK 1 - 3 ROUNDS 5:40 - Chest Press 6:45 - Supinated Row (R/L) 8:56 - Kneeling Shoulder Press 10:01 - Double Supinated Curl 11:07 - Skull Crushers + Close Press BLOCK 2 - (3 ROUNDS) 26:56 - Pullover 28:03 - Chest Fly 29:06 - Double Hammer Curl 30:11 - Lateral Raises 31:16 - Cross Body Triceps Extension (R/L) FINISHER 45:03 - 20 Sec Eccentric Curl + Renegade Row to Push 47:00 - Cool Down Crush it! 😊🙌 Weights used: Chris: 50lbs/22kg 40lbs/22kg 30lbs/14kg 20lbs/9kg Edi: 30lbs/14kg 20lbs/9kg 15lbs/7kg 10lbs/5kg

  Ingredients 1   pound   ground beef 6   large   eggs ½   cup   heavy cream 2   tablespoons   cream cheese   softened 1   teaspoon  garlic salt optional, last 5 minutes of cooking spread with grated cheddar cheese Instructions Preheat the oven to  350  °F . Lightly brown meat in a skillet over medium heat. Whisk the eggs in a large bowl. Add the cream, cream cheese, and salt. Mix well to combine. Add meat and stir well. Pour the egg meat mixture into a greased 9-inch round pie plate or something similar. Bake for  25-30 minutes  until eggs set. Last 5 minutes you can top with grated cheese till it melts. Let rest for  10 minutes , then slice and serve

  0:00 - Intro 0:38 - Warm-Up BLOCK 1 - (2 ROUNDS) 5:38 - Lateral to Reverse Lunge (R/L) 8:00 - Heel Elevated Goblet Squat 9:08 - Curtsy Pulses (R/L) 11:28 - Glute Bridge Hold + Leg Raises (R/L) BLOCK 2 - (2 ROUNDS) 22:24 - Split Stance RDL (R/L) 24:45 - Sumo RDL 25:55 - Sumo Deadlift BLOCK 3 - (2 ROUNDS) 32:22 - Cross Over Step Down (R/L) 34:43 - Bulgarian Split Squats (R/L) 37:04 - Single Leg Hip Thrust (R/L) 46:45 - Cool Down Crush it! 😊🙌 Weights used: Chris: 50lbs/22kg 40lbs/22kg Edi: 50lbs/22kg 40lbs/22kg 30lbs/14kg

  Ingredients 6   pieces   chicken thighs   boneless skinless 1   teaspoon  BBQ seasoning  ¼   teaspoon   ground black pepper 6   slices   bacon   thin cut ½   tablespoon   parsley   for optional garnish Instructions   Preheat oven to  400  °F . Lightly grease a baking dish or oven-safe skillet Season the chicken thighs with bbq s seasoning  and pepper. Keep the thigh as flat as possible, while holding the end of a strip of bacon at one side and wrapping it around to the other. Arrange it in the baking dish, with the bacon tail down (seam side down). Continue wrapping and placing all the thighs. Bake for  25-30   minutes until an instant-read thermometer reads   165  °F   in the center of the thighs. Remove from the oven and rest for   five minutes . Serve warm with optional parsley garnish and juices spooned over each thigh evenly. You can even brush some bbq sau...

  0:00 - Intro 0:38 - Warm-Up CIRCUIT - 2 ROUNDS 3:54 - SKATERS 4:54 - TEMPO CURTSY LUNGES 5:54 - SHUFFLE CROSS PUNCHES 6:54 - BEAR CRAWL PLANK STEP OUTS 7:54 - J-JACKS 8:54 - KICKBACKS (R/L) /MODIFICATION 10:54 - POP SQUATS/MODIFICATION 11:54 - REVERSE LUNGE CLAPS 12:54 - PLANK JACK PUSH UPS 13:54 - SQUAT to PUNCHES 14:54 - IN OUT BACK FORTH 15:54 - BUTT KICKS 16:54 - TEMPO FORWARD LUNGE CLAPS 32:45 - Cool Down Have a great workout! 💪

  Ingredients 2   tablespoons   butter 4  5 oz   white fish filets   cod, haddock, halibut or snapper 3   tablespoons   butter 2   tablespoons   minced shallots 2   cloves   garlic   minced finely 1   teaspoon   dried tarragon   or other dried herbs ¼   teaspoon   salt ¼   teaspoon   white pepper ¼   cup   white wine   like Chardonnay, Pinot Grigio or Sauvignon Blanc, or chicken stock Juice of 1 lemon 1   tablespoon   fresh parsley Instructions   Pat fish dry with a paper towel, and season with salt and pepper. Melt 2 tablespoons butter in a small saucepan over medium-low heat. Add fish, skin-side down, and fry for for 3-4 minutes on each side, until the fish can be easily turned over with a spatula. Remove from the pan and set aside. To the same pan as we cooked the fish, melt 3 tablespoons of butter over medium-low heat. Add minced shallots and garlic; cook...

  0:00 - Intro 0:38 - Warm-Up Chest + Hamstrings (2 Rounds) 5:41 - A1) Close Press to Fly 6:35 - A2) Hamstring Bridge 3 Sec Hold 7:40 - B1) Unilateral Low Fly (R/L) 8:35 - B2) Split Stance Stiff Leg Deadlift (R/L) 11:42 - C1) Decline Press 12:37 - C2) DB Hamstring Curl Back + Quads (2 Rounds) 22:07 - A1) Alt Row to RDL 23:04 - A2) Suitcase Squat 24:07 - B1) Pullover 25:03 - B2) Kneeling Sissy Squat 26:07 - C1) Unilateral Pushbacks (R/L) 27:02 - C2) Close Stance Reverse Lunge (R/L) Shoulders + Glutes (No Repeat) 38:47 - A1) Kneeling Alt Shoulder Press 39:44 - A2) Glute Bridge 40:49 - B1) Lateral Raise (R/L) 41:48 - B2) Glute Focused Split Squat - 2 Sec Hold (R/L) 44:47 - C1) Upright Row Variation 45:43 - C2) Tempo Sumo Squats Biceps/Triceps/Calves (No Repeat) 46:50 - A1) Zottman Curl 47:47 - A2) Standing Calf Raise 48:53 - B1) Overhead Triceps Extension 49:47 - B2) Single DB Supinated Curl 50:50 - C1) Kneeling Triceps Extension (R/L) 51:47...