health and Beauty 4Ever

  THEWKOUT: 1 Minutes Wk / 15 Second Rest Step Ups Side Step Ups Step Overs Step Up - Left Step Up - Right Lunge - Back Lunge - Front ( L&R ) Curtsy Lunge ( L&R ) Add Weight : ( L&R ) Step Ups Lunge Hamstring Good Mornings Lunge Hamstring Good Mornings Curtsy Lunge Lunge - Back Hamstring Deadlifts Lunge - Front Hamstring Deadlifts Curtsy Lunge Hamstring Deadlifts ( L&R ) Squats Narrow Squat & Hamstrings Step Ups

  Ingredients ▢ 3 tablespoons oil ▢ 1 large onion (finely diced) ▢ 2 cloves garlic (minced) ▢ 1 large russet potato (cut into a ½-inch dice) even a sweet potato would be good ▢ 1 pound ground beef (450g) ▢ 2 tablespoons curry powder ▢ 1½ teaspoons turmeric ▢ ½ teaspoon cumin ▢ ¼ teaspoon  monkfruit or a tablespoon of RAW honey ▢ ¼ teaspoon black pepper ▢ 1 teaspoon salt ▢ 1½ cups beef broth (350 ml) ▢ 1 tablespoon cornstarch  or arrowroot ▢ 1 cup peas Instructions In a skillet or wok, heat the oil over medium high heat. Add the onions and garlic and cook until translucent and just slightly caramelized. Add the potatoes. Let cook for 10 minutes, turning the heat down if the potatoes are crisping too much. Add the ground beef, breaking it up with a spatula, and cook the beef until browned. Next, add the curry powder, turmeric, cumin, sugar, black pepper, and salt. Stir to combine. Make a cornstarch slurry by mixing the beef broth with 1 tablesp...

THEWKOUT - EQUIPTMENT - Dropset Weights 2 x Kettlebell THEWKOUT - 50 Seconds WK / 10 Seconds Rest 5 x Skipping / Cardio Swings Gorilla Row Stop Squats Walk Out & Push Up Crunches RDL Woodchops - Left Woodchops - Right Biceps To Shoulder Press Tricep Kick Backs Core Bonus Repeat Main WKOUT * Arms Bonus - Biceps, Shoulder Flys, Rear Delts, Overhead Triceps, Hammer Curls Repeat Main WKOUT * Another 300 Calorie Day.  

  Ingredients: 2 lbs russet potatoes or white sweet potatoes, peeled and cubed 1 Tbsp grass-fed butter or ghee sea salt and ground pepper, to taste 1 lb ground lamb, ground beef, ground chicken, ground turkey, ground pork or a combination of these 1 large sweet onion, diced 5 celery ribs, finely chopped 4 garlic cloves, minced 1 Tbsp Italian seasoning 2 tsps dried thyme 12 oz bag mixed frozen mixed vegetables 6 cups chicken or beef bone broth 1 cup organic grass-fed Greek yogurt, or sour cream, room temperature Topping suggestions: freshly shredded cheddar cheese freshly chopped parsley chopped green onions Instructions Set your Greek yogurt/sour cream and frozen vegetables on the counter. The dairy will combine with your hot soup better if it’s not cold. Allow the frozen veggies to begin thawing a bit. Boil your potatoes in salted water until tender (about 20 minutes), then drain all the liquid. Remove about half of your cooked potatoes and set aside. Mash the remaining potatoes i...

Banded Squat & Side Leg Bend-left Banded In & Out Squats-Left Squat & Side Leg Bend-Right Banded In & Out Squats-Right Banded Curtsy-Left Banded Curtsy-Right In & Out Squats Banded Walks In & Out Squats w/ Side Walks-left Switch Sides Back Kicks 2 Pushup Burpees w/ Jump Tucks 10 Mt Climbs + Wide Tuck Elbow Planks + Push ups Fast Feet 10x + Competition Push ups & Jump up Jump Lunges + Squat In & Squat Out Low Walks Back and Forth V-Ups KB Snatch + Step up-left KB Snatch + Step up-right KB Cleans Step Up-left Switch Sides Lunge + KB Press-left Switch Sides Half Lunge + RDL-left Switch Side Swings KB Squat High Swings High squat to a low squat Around the World Leg KB KB Squat+Forward +Press KB Around the World Squat KB Squat + 1 Arm Press-left Switch Side KB Side Twist + Press KB Bicep Curls KB Pulls Tricep Dips Wide Leg Tricep Dips Leg lift w/ Crunch Reverse Crunch Russian Twists Russian Twists w/ Bike Legs Boat BAnded Squats

  Ingredients – 1 tablespoon olive oil  – 1 pound ground beef (80/20 blend recommended for flavor) – 1 medium yellow onion, diced – 2 cloves garlic, minced – 1 tablespoon chili powder (adjust to spice preference) – 1 teaspoon ground cumin – 1 (14.5-ounce) can diced tomatoes, undrained – 4 cups beef broth (low-sodium if preferred) – 1 (15-ounce) can black beans, rinsed and drained – 1 cup frozen corn kernels – 6 corn tortillas, cut into ½-inch strips – Salt, to season as needed – Optional toppings: shredded cheese, sour cream, cilantro Instructions 1. Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium-high heat until shimmering, about 2 minutes. 2. Add 1 pound ground beef to the pot, breaking it into small pieces with a wooden spoon, and cook until browned, approximately 5-7 minutes, stirring occasionally. 3. Tip: Drain excess fat from the beef for a lighter soup, but leave a little for added richness. 4. Add 1 diced yellow onion and 2 minced garlic cloves to ...

Equipment: Sandbag or KB or DB or Med Ball  3 Rounds Clean &n Press Shoulder Squat, Drop, Switch Sides Squat + Back Lunge Burpee + Upright Row Bear Crawl Sandbag Drag  

  Ingredients – 1 lb ground beef (80/20 blend for best flavor, or leaner if preferred) – 8 small corn tortillas (about 6-inch diameter) – 1 cup shredded cheddar cheese – 1 cup shredded iceberg lettuce – 1/2 cup sour cream – 1/2 cup salsa (store-bought or homemade, mild or spicy) – 2 tbsp avocado – 1 tbsp chili powder – 1 tsp ground cumin – 1/2 tsp garlic powder – 1/2 tsp onion powder – 1/4 tsp salt Instructions 1. Preheat your oven to 400°F and line a baking sheet with parchment paper. 2. Brush both sides of each corn tortilla lightly with 1 tbsp vegetable oil using a pastry brush. 3. Place the tortillas in a single layer on the baking sheet and bake for 8-10 minutes, flipping halfway through, until golden and crisp. 4. While the tortillas bake, heat the remaining 1 tbsp vegetable oil in a large skillet over medium-high heat. 5. Add the ground beef to the skillet, breaking it into small pieces with a spatula as it cooks for 5-7 minutes until no pink remains. 6. Drain any excess fat...

Swings Single Arm Bicep Curls-left Swings Single Arm Bicep Curls-right Swings Double Bicep Curls Swings Hammer Bicep Out Swings Half Hammer Curl + Side Out Swings Reverse Pull Ups or Rows Swings Reverse Pull Ups or Rows Swings 1 Arm Rows-left Swings Switch Side Swings 1 Arm Flyes-left Swings Switch Side Swings Bent over Flyes Swings Supanated Flyes Swings Single Arm Tricep Extensions-left Swings Switch Sides Swings Upright Row Swings Row + Flye Swings Under Leg Flyes Tricep  Face Pulls Pulls  

  Ingredients  1.5 lbs. boneless skinless chicken breast , cut into bite sized pieces ▢ 1 cup chicken broth ▢ ½ cup diced onion ▢ 2 jalapenos , diced ▢ 1 Tbsp. minced garlic ▢ 30 oz. southwest style corn , (two 15-oz. cans) drained ▢ 15 oz. can black beans , drained and rinsed ▢ 8 oz. cream cheese ▢ 2 tsp. chili powder 2 tsp. lime juice 1/2 tsp. salt ▢ 1 tsp. ground cumin ▢ 1 tsp. tajin seasoning , plus more for serving For Serving ▢ ¼ cup queso fresco ▢ ¼ cup chopped cilantro ▢ Lime wedges for serving Instructions  Place the chicken, broth, onion, jalapeno, garlic, corn, beans, cream cheese, chili powder, lime juice, salt, cumin, tajin in the slow cooker. Cook on high for 4 hours or low for 5-6 hours. Stir and serve with queso fresco, cilantro and lime wedges. How to Serve Serve over rice for a heartier meal. Add the chicken into tortillas or make burrito bowls. You can even serve it as a dip with tortilla chips at parties—just set it to warm...

  TheWKOUT - Split & Sweat - Cardio Day #8 - 20 Minute Cardio Welcome to your extra 20 minute cardio. Complete these before or after your Split WKOUT. You have the option of straight Cardio. Equipment Used - 15kg Ball - Optional 1 x 20kg Kettlebell 2 x 7.5kg Weights TheWKOUT - 20 Minute Cardio 50 Seconds WK / 10 Seconds Rest Skipping Ball Slams Swings Step Ups

  Ingredients  ▢ 1 1/2 pounds boneless skinless chicken breasts approximately 2 large breasts ▢ salt and pepper ▢ 1/2 cup all-purpose flour ( I won't be using flour but arrowroot instead) ▢ 1 tablespoon granulated garlic ▢ 1 tablespoon seasoning salt ▢ 1/4 teaspoon cayenne pepper ▢ 2 tablespoons butter ▢ 2 tablespoons olive oil ▢ 1 thinly sliced yellow onion ▢ 1 cup chicken broth use more if you want a thinner gravy ▢ 1/2 cup heavy cream ▢ 1 teaspoon Worcestershire sauce Instructions  Prepare chicken : Lay each 1 1/2 pounds boneless skinless chicken breasts in between two pieces of plastic wrap and flatten to about 1/2 inch thick using a meat mallet or a rolling pin. Cut into 4-6 pieces. Cover both sides with salt and pepper . Prepare flour mixture: Combine 1/2 cup all-purpose flour with 1 tablespoon granulated garlic , 1 tablespoon seasoning salt , and 1/4 teaspoon cayenne pepper . Stir well. Scoop out 2 tablespoons of the mixture and set it a...