health and Beauty 4Ever

Welcome to your WKOUT. Equipment Used - 2 x 20lb Kettlebells 21x 10kg Slam Ball / Optional 2 x 10kg Weights Rops - Optional Box - Optional The WKOUT : TheWKOUT Starts At 2 Minute in 2 Minute Work / 20 Seconds Rest TheWKOUT - Cardio / Skipping 2 x Row & 2 x Press Press & Lunge - Left Press & Lunge - Right 2 x Row & 2 x Squat Skipping / Cardio x 2 Row, Row & Press - Left Row, Row & Press - Right Row, Row & Press - Left Lunge Upright Row & Windmill - Left Row, Row & Press - Right Lunge Upright Row & Windmill - Right L & R Windmill Squat & Lunge - Left & Right Skipping / Cardio x 2 Slams or Cleans 1/2 Burpee & Slam Throws Push Up - L&R & Slam Stand & Slam Skipping / Cardio x 2 Step Ups - Left Step Ups - Right Step Ups Step Ups - Left Step Ups - Right Tuck Abs V Ab - Left V Ab - Right Reverse Hold  

  Ingredients: 2 cups stone-ground yellow cornmeal 2 teaspoons baking powder 1⁄2 teaspoon baking soda 1⁄2 teaspoon salt 1 cup sour cream 2 large eggs 1 cup creamed corn 1 (4 ounce) can chopped green chilies, rinsed and drained 1 cup shredded cheddar-jack cheese Instructions:  Step 1: Preheat the oven to 400°F Lightly coat an 8-inch round cake pan with cooking spray. Step 2: In a medium bowl, whisk the cornmeal, baking powder, baking soda, and salt. In a large bowl, whisk the sour cream, eggs, and creamed corn. Gently fold in the cornmeal mixture, diced green chilies, and cheddar-jack cheese until just combined. Pour the batter into the prepared baking dish, spreading it evenly. Step 3: Bake in the preheated oven for approximately 30 minutes, or until a toothpick inserted into the center comes out clean. Allow the cornbread to cool in the pan on a wire rack before cutting. Serve warm or at room temperature.

  Equipment Used - Vest - Optional 2 x Heavy Weights or Bar 30lbs Aside & 6lb Bar 2 x 20lb Kettlebells 2 x 7.5kg Slamball Box or Boards or Bars TheWKOUT - Workout Starts at 8 Minutes In. 1 Min Work / 15 Seconds Rest 5 x Skipping / Cardio Stop Chest Press Chest Press Stop Chest Press Chest Press 2 x Skipping / Cardio Back Bent-over Row Stop Bent-over Row Back Lifts / Rack Pulls Back Lifts / Rack Pulls Sit Up & Shoulder Press Lat Pull Over Sit Up & Shoulder Press Lat Pull Over & Reverse Abs Sit Up & Shoulder Press - L&R Alternate Reverse Hold & Hover Legs Weight Hold & Reverse Curl Legs Sit Up & Twist - L&R Alternate Plank Row - Left Plank Swing Row - Left Bar Shoulder Press - Left Bar Bent-over Row - Left Plank Row - Right Plank Swing Row - Right Bar Shoulder Press - Right Bar Bent-over Row - Right Font Raise Sit up & Swim Abs Crunch Over Chest Flys - L&R Alterna...

  Ingredients For the cauliflower topping: 1 head cauliflower 1/4 cup heavy whipping cream 4 tbsp butter 2 egg yolks 1/2 tsp salt 1 clove garlic 1 tbsp dried chives For the beefy layer: 2 lbs lean ground beef 1 cup onion diced 1/2 cup green bell pepper diced small 1/2 cup celery diced 1 cup crushed tomato 2 tbsp Worcestershire sauce 1/2 tsp salt 1/4 tsp pepper 2 tbsp fresh parsley optional Instructions To make the mashed cauliflower topping: Boil or steam the cauliflower until it is very soft. Drain well. Put the cauliflower, butter, garlic, and cream into a food processor or blender. Pulse until very smooth. Let cool. Once cool, add the egg yolks, chives and salt. Pulse until well mixed. Set aside. To make the beefy layer: Sautee the veggies in a skillet over medium-high heat in 1 tbsp of avocado oil until the onion is translucent, about 4-5 minutes. Add the beef and brown. Drain off any excess fat/liquid. Add the crushed tomatoes and Worcestersh...