health and Beauty 4Ever

For this shoulder & tricep workout you will need a pair of dumbbells, mat and a chair for bodyweight dips! The dumbbells I am using for your reference are 12lb & 10lb each! There is a staple pair of exercises; bodyweight dips followed by a tricep specific exercise! During the dips, extending the feet away will increase the difficulty and bring the feet in closer to body to reduce the bodyweight on the triceps! We finish with a combination of push ups & lateral raises just to burn out! The timer will be on for 45 seconds of work, 15 seconds rest! LATERAL RAISES LATERAL RAISES LATERAL RAISES SHOULDER PRESS SHOULDER PRESS SHOULDER PRESS DIPS KICKBACKS HAMMER PUSH PRESS HAMMER PUSH PRESS HAMMER PUSH PRESS ALTERNATING 90° LATERAL RAISE ALTERNATING 90° LATERAL RAISE ALTERNATING 90° LATERAL RAISE DIPS DIAMOND / TRICEP PUSH UPS ALTERNATING LATERAL RAISES ALTERNATING LATERAL RAISES ALTERNATING LATERAL RAISES PARTIAL LATERAL RAISES PARTIAL LATERAL RAISES PARTIAL LATER

Ingredients ▢ 1kg / 2 lb   pork belly with skin on   , NOT SCORED. Look for 3 – 3.5cm / 1.2 – 1.6" thick, even thickness with flat, unwrinkled skin, preferably not vac-packed  ▢ 1 1/2   tsp   olive oil   , divided ▢ 1/2   tsp   fennel powder / ground fennel seeds   ,  ▢ 1   tsp   salt   , cooking/kosher salt (or 7/8 tsp table salt), divided ▢ 1/4   tsp   black pepper FOR SERVING (AS PICTURED IN POST): ▢ Apple Sauce ▢ Vermouth Jus ▢ Cauliflower Puree   ,  Instructions Dry skin overnight:  Place pork belly on a plate. Pat skin dry with paper towels. Leave uncovered in fridge overnight to dry out the skin. (If you don't have time, pat the skin dry as best you can). Preheat oven  to 285°F  Season flesh:  Drizzle flesh (only) with 1 tsp oil. Sprinkle over 1/2 tsp salt, the pepper and fennel powder. Rub all over the flesh, including on the sides, being sure you get right into all the cracks and crevices Wrap in foil:  Place 2 pieces of foil on a work surface. Put the belly in middle

For this sweaty 30 minute session you will simply need a mat and a bottle of water handy! Please ensure you warm up for at least 5 minutes! The timer will be on for 40 seconds of work, 20 seconds rest! 1/2 BURPEE - SQUAT JUMPS * MOUNTAIN CLIMB -PLANK JACKS SQUAT FOOT TAP-FOOT REACH (one side) PIKE PUSH UP -PLANK TO DOWN DOG X1 LEG BURPEE -KNEE TUCK same side* ALT LUNGE JUMPS -FWD STEP LUNGES* TRICEP PUSH UP -PLANK TUCK* KNEEL TO SQUAT -SQUAT JUMPS* OPP HAND TO FOOT -CROUCH TO PLANK LATERAL LUNGE KNEE TUCK-LATERAL LUNGE BURPEES -HAND TO FLOOR EXPLODE* SHOULDER TAPS -ALT ARM EXTEND X1 ARM BURPEE - X1 ARM PLANK TO TUCK* HOLLOW BODY ROCK-LEG FLUTTERS WIDE PUSH UPS -HIGH KNEES* *Low impact alternatives provided! I am so excited for you to smash this!! I know you will love it so much!! This is one of my favourites! Focusing on the number of reps and quick transitioning these 30 minutes flew by!  

  Day 1, 2 & 3  UPON RISING - Ginger Lemon Detox Drink BREAKFAST - Super Detox Green Juice (or optional Super Simple Green Drink) MID MORNING SNACK - Cucumber, Celery & Carrot Sticks LUNCH - Sushi Salad (or optional green salad) AFTERNOON SNACK - Activated almonds DINNER - Potassium Balance Soup DESSERT - Chia Pudding AFTER DINNER - Calming Chamomile Tea UPON RISING Ginger Lemon Detox Drink Serves 1 Ginger is a powerful detoxifier that helps to kick-start your metabolism. Along with hydrating your body, this drink will help to stimulate bowel movements. Drink one large glass, but if you feel like more, go for it— hydration is important. 1 12-ounce spring or filtered water, at room temperature Juice of 1/2 lemon
 1/2-inch knob of ginger root Add the lemon juice to the glass of water. Finely grate the ginger on a chopping board, then squeeze the ginger pieces in your hand, letting the juice of the ginger drip through your fingers and into the glass of water. Enjoy at room tempera

  The timer will be on for 50 seconds of work, 10 seconds rest for the first portion all being lower body. Once we move to upper body focus, the timer will be 45 seconds of work, 15 seconds rest. Timer: 50/10 1 1/2 REP HEEL ELEV SQUATS 1 1/2 REP RDL 1 1/2 REP HEEL ELEV SQUATS 1 1/2 REP RDL 1/2 REP BODYWEIGHT ELEV SQUATS 1/2 REP RDL 1/2 REP BODYWEIGHT ELEV SQUATS 1/2 REP RDL DEADSTOP LUNGE ELEV STAGGERED RDL DEADSTOP LUNGE ELEV (switch) STAGGERED RDL SUMO 1 1/2 REP L SIT HOLD OR LIFTS SUMO 1 1/2 REP L SIT HOLD OR LIFT Timer 45/15 DOUBLE BENT OVER ROW DIAMOND PRESS DOUBLE BENT OVER ROW DIAMOND PRESS ALTERNATING RENEGADE ROWS PUSH UPS ALTERNATING RENEGADE ROWS PUSH UPS ARNOLD PRESS PULLOVER ARNOLD PRESS PULLOVER PALMS UP CURL TRICEP PRESS PALMS UP CURL TRICEP PRESS Finisher: 20 seconds each! SQUATS RDL DOUBLE ROW PUSH UPS! By this finisher, you will have worked very hard! And once you begin the isolation work on the biceps and triceps, you will notice you have already b

by:  http://paleogrubs.com/chicken-and-rice-recipe?omhide=true Ingredients 1 1/2 lbs. boneless skinless chicken thighs Salt and freshly ground pepper 2 tbsp extra virgin olive oil, divided 1 medium onion, diced 2 poblano chiles, stemmed, seeded, and chopped 3 cloves garlic, minced 1 tsp cumin 3/4 cup chicken broth 2 cups cauliflower rice 1/2 cup fresh cilantro, chopped Instructions Heat one tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper and place in the pan. Brown on both sides for 5-6 minutes. Transfer to a plate and set aside. Add the remaining olive oil to the same skillet. Add the onion and poblanos and sauté for 4-5 minutes until soft. Add the garlic and cook for one minute more. Add the chicken broth, cauliflower rice, cumin, and salt and pepper to taste. Place the chicken on top of the rice. Reduce the heat to medium-low and cover. Cook for 15-20 minutes, stirring regularly, until the