health and Beauty 4Ever

You will need either 2 x dumbbells (or 1 larger dumbbell), or a kettlebell or plate. Also a mat and a chair for hip thrusts. You don’t need a band for this workout however you can add it on during the sumo squats (bring feet closer in and push knees out), bridges and hip thrusts if you like! The timer will be on for a majority of time 45 seconds with 15 seconds rest, however some of the movements completely leave out the rest abs you will be performing hip thrusts etc for 1 min 45 seconds! 😁 For a portion of this session, every 3rd exercise is a staple: the sumo half rep squats. Ensure feet at 45° out, wider than than standard squat, you keep chest open, shoulders back and down, push hips back and don’t stand fully! Of course stand fully when you need a rest. JACK KNIFE OPP HAND TO FOOT HOLLOW CRUNCH HOLD W/LEG LOWER ON HANDS TUCK TO EXTENSION HEEL TAPS TOE REACH HOLD W/ALT LEG LOWER HIP RAISE HANDS UNDER TO LOWER X ARM CROSS CRUNCH TO SIT UO V SIT HEEL TAPS SUMO (count down

  INGREDIENTS 1  small clove garlic ½ teaspoon  coarse kosher salt 4  anchovies, chopped ½ cup  extra-virgin olive oil ½ cup  freshly grated Pecorino Romano cheese ¼ cup  freshly squeezed lemon juice 1 tablespoon  Dijon mustard ½ teaspoon  cracked black pepper INSTRUCTIONS Peel and mince garlic clove. Sprinkle salt over the garlic and mash with the side of a chef’s knife to form a smooth paste. Scrape garlic paste into a food processor or blender. Add anchovies, oil, cheese, lemon juice, Dijon and pepper and puree until smooth and pale yellow, about 30 seconds.

  ⭐️ Perform flutter kicks with legs higher if needed. ⭐️ Hollow to crunch can be altered to v sit to crunch if preferred. 20 x FLUTTER KICKS 10 x HOLLOW TO CRUNCH (5) 10 x SIT UPS (5) 10 x 1/2 REP LUNGES 10 x 1/2 REP LUNGES 10 x SUMO PULSES 10 x SUMO SQUATS (5) 10 x CLOSE STANCE SQUATS (5) 10 x PUSH UPS (5) 10 x PIKE PUSH UPS 10 x TRICEP PUSH UPS (5) Try to think about next movement so you can move quickly into it to save time! Try to remember once you have completed 5 sets, you are half way through that section!! Ensure you spend at least 5 minutes warming up before beginning. I hope you all enjoy this format... EMOM is a super way to motivate you to work harder as the more effort, the more rest!!⭐️

  INGREDIENTS 2 tablespoons  avocado oil 2  stalks celery, chopped 1/4 cup  chopped onions salt and pepper, to taste 2  cloves garlic, minced 1/2 teaspoon  dried thyme leaves 1/2 teaspoon  paprika 4 cups  chicken broth 1  pound boneless, skinless chicken thighs, cubed 8 ounces  riced cauliflower (about  2 cups ) INSTRUCTIONS Heat the oil in a large saucepan over medium heat. Add the celery and onions and season with salt and pepper. Cook, stirring frequently, until the vegetables are tender, about 5 minutes. Add the garlic, thyme, and paprika and cook until fragrant, about another minute. Stir in the broth and bring to a boil. Add the chicken and riced cauliflower and reduce the heat to a simmer. Cook until the chicken is cooked through and the cauliflower is tender, about 12 minutes. Adjust the salt and pepper to taste.

  You will simply need a mat and a pair of dumbbells. The dumbbells I am using for your reference are 2 x 15lb. Every exercise is for 30 seconds each, however it is trisets so basically we will perform a dynamic movement for 30 seconds, straight into the isometric hold for 30 seconds, followed straight away again by 30 seconds of the dynamic movement again! Each triset is different! However if it is single leg or arm, we must do same on other side! CRUNCH CRUNCH HOLD! CRUNCH RIGHT FOOT REACH RIGHT FOOT REACH HOLD! RIGHT FOOT REACH LEFT FOOT REACH LEFT FOOT REACH HOLD! LEFT FOOT REACH SIT UP SIT UP 1/2 WAY HOLD! SIT UP TOE REACH TO HOLLOW HOLLOW HOLD! TOE REACH TO HOLLOW RUSSIAN TWIST V SIT HOLD! RUSSIAN TWIST RAINBOW OVER DUMBBELL V SIT HOLD OVER DUMBBELL! RAINBOW OVER DUMBBELL PLANK ROW TO SIDE PLANK SIDR PLANK REACH HOLD! PLANK ROW TO SIDE PLANK PLANK ROW TO SIDE PLANK SIDR PLANK REACH HOLD! PLANK ROW TO SIDE PLANK CLOSE SQUAT 1/2 SQUAT HOLD CLOSE SQUAT CURTSEY LUNGE CURTSEY L

  FOR THE SPAGHETTI SQUASH 1   medium spaghetti squash FOR THE SHRIMP 1   tbsp   olive oil 1/2   lb   raw shrimp peeled and deveined tail-on paprika to taste Salt and ground black pepper FOR PESTO RECIPE 4   packed cups fresh basil leaves ¾   cups   nutritional yeast depending on taste 1/4   cup   pine nuts 2   garlic cloves Salt and fresh cracked pepper ½   cup   extra virgin olive oil depending on consistency Instructions Pierce the whole spaghetti squash many times with a fork. Place the spaghetti squash on a microwave safe dish and microwave on medium-high for 5 minute. Rotate spaghetti squash and microwave for 5 minutes more. In total you will microwave your squash for 10 minutes. But of course the time will depend on the power of your microwave and on the size of the spaghetti squash. While the spaghetti squash is in the microwave, prepare shrimp. Using paper towels, pat dry shrimp and add in a medium bowl. Add salt, black pepper and paprika. Stir well. In a  skillet , heat olive

You will need a pair of dumbbells, a steady chair for Bulgarian lunges and a mat! Also a wall simply to use for balance during single leg calf raises! The timer will be on 45 seconds of work, with 15 seconds rest. There is a staple exercise combination after every 3rd exercise... variations of the Romanian deadlift. I have chosen this exercise as it is a fantastic movement to involve the hamstrings, glutes and back! Your forearms will also be tested!! You can perform with one dumbbell if preferred, particularly towards the end if forearms and grip feeling it tough! SUMO SQUAT 1 1/2 REPS SUMO PULSES x 5 RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BULGARIAN FULL RANGE BULGARIAN 1 1/2 REPS BULGARIAN PULSES x 5 (b/w) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BULGARIAN FULL RANGE (opp) BULGARIAN 1 1/2 REPS BULGARIAN PULSES x 5 (b/w) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 LATERAL LUNGE FULL RANGE LATERAL LUNGE 1 1/2 REPS LATERAL LUNGE PULSES x 5 (b/w)*error RDL FULL RANGE

  INGREDIENTS 1 ⁄ 4 cup  extra virgin olive oil 2 cloves  garlic , minced 2 teaspoons  shallots , minced 3 ⁄ 4 teaspoon  cumin 1 teaspoon  hot paprika 1  1 ⁄ 2 lbs  medium shrimp , peeled and deveined,shells left intact salt & freshly ground black pepper 2 tablespoons  fresh cilantro , chopped 2 tablespoons  fresh Italian parsley , chopped 1 teaspoon  fresh lemon juice DIRECTIONS Preheat the grill over high heat. In a medium bowl, combine the olive oil, garlic, shallots, cumin, paprika, about 1/2 tsp kosher salt, and 1/4 tsp freshly ground black pepper. Sometimes to off set the spice I like a tad of sweetness. I will use a squirt of RAW honey or a teaspoon of monkfruit. Add the shrimp and stir to coat the shrimp thoroughly. Cover and refrigerate for about 30 minutes. Using a small grate grill rack, grill the shrimp for about 1-2 minutes per side or until pink and just cooked through. (If you don't have a small grill rack you can also thread the shrimp on skewers to prevent them

The weights I am using are 10kg / 22lbs each. You will also need a mat! Many of these supersets will begin with 2 dumbbells then drop to 1 for the other exercise. The timer will be on for 45 seconds of work, then into 45 seconds of a complimentary exercise followed by 30 seconds rest. This is a no jumping workout and a no repeat workout so lots of fun!! HEEL ELEVATED SQUAT (x2 DB) 1 1/2 HEEL ELEVATED SQUAT (x1 DB) PLIÉ SQUATS (x2 DB) PLIÉ SQUATS TO TOES (x1 DB) REAR STEP LUNGE (x2 DB) STATIC LUNGE (x1 DB) same leg REAR STEP LUNGE (x2 DB) switch STATIC LUNGE (x1 DB) same leg CURTSEY LUNGE (x2 DB) CURTSEY LUNGE (x1 DB) same leg CURTSEY LUNGE (x2 DB) switch CURTSEY LUNGE (x1 DB) same leg X 2 FWD & BK LUNGES (switch side) ALT FWD STEP LUNGES ROMANIAN DEADLIFT (x2 DB) GOOD MORNINGS (x1 DB) SUITCASE TO HIGH SQUAT (x2 DB) FWD AND BK SQUAT WALK (x1 DB) STAGGERED RDL (x2 DB) X OVER SQUAT (x1 DB) same leg STAGGERED RDL (x2 DB) X OVER SQUAT (x1 DB) same leg LUNGE, HIGH SQU

  I love creating skincare with essential and nut oils. Also aromatherapy is just as wonderful and detoxing. Here are some recipes that you can create and use yourself. You can buy these oils on Amazon, Whole Foods, HEB Plus, Vitamin Shoppe. You may be wondering what all the hype is about facial oils anyway. What exactly is a facial oil and how is it different from a facial serum or a facial moisturizer? Is it an extra step we don’t need, or is there a legitimate benefit? Let’s take a look into the benefits of a facial oil…. A natural facial oil is a blend of plant-based carrier oils and beneficial essential oils, intended to nourish, deeply hydrate and protect our skin. Facial oils have no added water and are not emulsified like a cream or moisturizer Unlike water-based serums, facial oils (sometimes called facial oil serums) are oily to the touch, but absorb into skin quickly Natural facial oils (unlike mineral oil) mimic the skin’s natural sebum production and don’t clog pores As we