health and Beauty 4Ever

  Ingredients 4   (5-ounce)   skinless salmon fillets ½   teaspoon   ground pepper , divided ¼   cup   salt-free everything bagel seasoning 3   tablespoons   extra-virgin olive oil , divided ½   teaspoon   salt  plus  ⅛   teaspoon , divided 1   cup  plain strained (Greek-style) yogurt 2   medium   cloves garlic , minced 1   small  Persian  cucumber , finely chopped Directions Pat 4 salmon fillets dry; sprinkle with ¼ teaspoon pepper. Spread ¼ cup everything bagel seasoning on a shallow plate. Dredge the salmon in the seasoning, turning to coat all sides and pressing gently to adhere. Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add the salmon and cook, turning occasionally, until the seasoning is browned on all sides and an instant-read thermometer inserted in the thickest portion registers 125°F to 130°F for medium, 10 to 12 minutes. Sprinkle with ¼ teaspoon ...

  0:00 - Intro 0:38 - Warm-Up GIANT SET #1 - LOWER BODY (3 ROUNDS) 5:33 - Suitcase Squat to Reverse Lunges 6:33 - Stiff Leg Deadlift 7:33 - Lateral Lunges (R/L) GIANT SET #2 - UPPER BODY (3 ROUNDS) 18:33 - Concentric Chest Press 19:33 - Alt Gorilla Rows 20:33 - Hammer Curl to Front Press 21:33 - Alt Front Raise to Upright Row GIANT SET #3 - FULL BODY (3 ROUNDS) 31:50 - Lateral Squat to Arnold Press (R/L) 33:50 - Bear Crawl Row (2 sec Hold) + Push Up 34:50 - Alt Snatches GIANT SET #4 - BODYWEIGHT BURNER (2 ROUNDS) 44:50 - Push Up with T Rotation 45:50 - Cross Punches Knee to Elbow 46:50 - Front Lunges 47:50 - Plank 48:50 - Prisoner Squat 49:50 - J Jacks 58:00 - Cool Down Have a great workout! 💪 Weights used: Chris: 40lbs/22kg 30lbs/14kg 25lbs/11kg Edi: 30lbs/14kg 20lbs/9kg

  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