health and Beauty 4Ever

The timer for the exercises performed for 4 sets are varied between 40 seconds and 50 seconds of work. Please take your time moving from one exercise to the next. If it takes afew seconds to get into position etc simply take those! STAPLE: HAMSTRING THRUST - HOLD - THRUST! HIP THRUSTS W/ BAND HIP THRUSTS NO BAND! STAPLE: HAMSTRING THRUST - HOLD - THRUST! RDL SUMO 1 1/2 REPS STAPLE: HAMSTRING THRUST - HOLD - THRUST! STAGGERED RDL 1 1/2 reps GOOD MORNINGS* STAPLE: HAMSTRING THRUST - HOLD - THRUST! x2 SUMO SQUAT TO x2 RDL Finisher: SUMO TO RDL BODYWEIGHT ONLY! 1/2 REP SUMO SQUAT BURNOUT!  

  When you’ve got a meeting (either virtually or IRL), you’ll want to pull yourself together and look presentable. A  full beat  might not always be in the cards, especially if you’re short on time. For an elevated yet natural look,  I’ve been leaning on this super easy  makeup tutorial  that takes about five minutes from start to finish. So, go grab your  makeup bag  and keep reading, because this  natural makeup tutorial  is a game-changer. STEP 1: Prep Your Skin I’ve really been focusing on our skincare, so this step is a no-brainer. Before grabbing makeup, complete your skincare routine with a thin layer of moisturizer. This is key for getting a glowy base. Not sure what to use? I’ve been loving the  YOU·OLOGY UPLIFT Beauty Oil . STEP 2: Do Your Base Apply a light- to medium-coverage foundation, BB cream or skin tint like the  BB FLAWLESS Complexion Enhancer  stippling it on with a blending sponge or flat brush. If you...

Ingredients Keto Chicken Soup: 1 whole chicken quartered 2 quarts of water 2 bay leaves 1 teaspoon of cumin powder 1 clove of garlic 1 large onion finely chopped 1 small green pepper finely chopped 1 celery stalk finely chopped 2 teaspoons of sea salt ½ teaspoon of black pepper ¼ teaspoon of red pepper flakes Keto Chicken Patties: 2 shredded chicken breasts about 2 1/2 cups (reserved from chicken broth recipe once cooled) ½ teaspoon of sea salt ¼ teaspoon of black pepper 1/4 teaspoon of cayenne pepper ½ teaspoon of garlic powder ½ teaspoon of onion powder 2 whole eggs ½ cup of freshly grated parmesan cheese ¼ cup of refined coconut oil (for frying) Instructions Keto Soup: Add all the ingredients to a large stockpot. Cook at low to medium heat for about an hour or until chicken is fully cooked. Use the two chicken breasts for the keto chicken patties. The rest of the chicken can be shredded and used for the keto chicken soup. Keto Chicken Patties: In a large mixing bowl comb...

For this upper body workout you will need a pair of dumbbells and your mat! I am using a chair for to perform the Arnold Presses seated but this is not necessary and you can perform them standing! The dumbbells I am using are 12.5kg each and 8kg each! The timer will be on throughout for 40 seconds of work, 20 seconds rest! Each exercise will be performed for 4 sets! There is only one exercise within this workout that pops up only 2 times and is performed for only 1 set at a time; the partial lateral raises! ARNOLD PRESS X4 sets ALTERNATING LATERAL RAISES X4 sets STAPLE: PARTIAL LATERAL RAISES x1 set ALTERNATING FRONTAL RAISES X4 sets REAR DELT PARTIAL FLYES X4 sets SKULLCRUSHERS x4 sets TRICEP PUSH UPS x4 sets STAPLE: PARTIAL LATERAL RAISES x1 set ALTERNATING HAMMER CURLS X4 sets ROTATIONAL CURLS x5 sets (an extra set!) Finisher: 30/30 LATERAL RAISES PARTIAL LATERAL RAISES!  

  INGREDIENTS    Fajita Seasoning 1   tablespoon   chili powder 2   teaspoons   ground cumin 2   teaspoons   smoked paprika 2   teaspoons   garlic powder 1   teaspoon   onion powder 1   teaspoon   granulated sugar ½   teaspoon   black pepper ½   teaspoon   kosher salt ¼   teaspoon   cayenne pepper Cajun Seasoning 2 ½   tablespoons   paprika 2   tablespoons   salt 2   tablespoons   garlic powder 1   tablespoon   black pepper 1   tablespoon   onion powder 1   tablespoon   cayenne pepper 1   tablespoon   dried oregano 1   tablespoon   dried thyme Old Bay Seasoning 2   Tablespoons   Celery Salt 1   tablespoon   Paprika 1   teaspoon   Cayenne 1   teaspoon   Black Pepper 1   teaspoon   Garlic Powder 1   teaspoon   Onion Powder ¼   teaspoon   ...

  For this lower body workout, you will need a pair of dumbbells, a yoga block/thick book (optional as this is simply to target the quads that bit more during squats and for greater range of motion in rear step lunges), a chair for Bulgarian lunges and a wall for yes… wall sits! The dumbbells I am using are 20lb each. Each exercise will be performed for 4 sets! There is only one exercise within this workout that pops up only 3 times and is performed for only 1 set at a time; a 90 second wall sit! 🔥🔥🔥 The timer will be on for 40 seconds of work with 20 seconds rest throughout! HEEL ELEVATED SQUATS X4 sets STATIC LUNGE X4 sets STAPLE: 90 SECOND WALL SIT! STAGGERED SQUAT X4 sets BULGARIAN LUNGES X4 sets STAPLE: 90 SECOND WALL SIT! LATERAL LUNGE x4 sets HEEL ELEVATED SQUAT SLOW ECCENTRIC x4 sets STAPLE: 90 SECOND WALL SIT! ELEVATED REAR STEP LUNGE X4 sets Finisher: 30/30/30 WALL SIT MARCH - 1/2 REP ELEVATED SQUAT - WALL SIT HOLD! Yes your legs will absolutely be p...

  Ingredients 4   lb   boneless pork butt Salt and pepper 1/4   cup   pure lard   or bacon grease 1   cup   water 1/2   medium   orange   cut into quarters 1   medium   lime   cut into quarters 1   tsp   cumin 1   tsp   oregano 1   chipotle pepper in adobo   chopped 2   cloves   garlic   minced Additional salt and pepper to taste Instructions Preheat the oven to 300F. Season the pork butt all over with salt and pepper. In a large dutch oven, melt the lard over medium heat. Once hot, add the pork roast and brown well on all sides. Add the water to the bottom of the pan. Hand squeeze the juice of the orange sections and lime sections into the pan and add the rind as well. Add the cumin, oregano, chipotle, and garlic. Bring to a simmer, then cover and transfer the pot to the oven. Let cook 5 hours, until the pork is tender and can easily be pierced with a fork. Remove from the...