health and Beauty 4Ever

CHEST PRESS ALTERNATING CHEST PRESS DEADSTOP CHEST PRESS SUITCASE SQUAT SLOW LOWER GOBLET SQUAT 1/2 REP SQUATS RENEGADE ROW ONE SIDE SWITCH SIDE! ALTERNATING RENEGADE ROW STATIC LUNGE (one side) SWITCH SIDE! FORWARD LEAN LUNGE (one side) SWITCH SIDE! SHOULDER PRESS PUSH PRESS ARNOLD PRESS RDL SLOW! RDL PAUSE AT BOTTOM! 1/2 REP RDL! FINISHER! MAKER FOR 1 MINUTE!  

  There are several versions to make this. I now do a pecan crust that I purchase from the store or you can do a graham cracker crust,n which I grew up eating. You can top it many ways too. I grew upm with blueberry pie filling my mom would make or strawberry or jarred peaches with natural juice. The pecan crust can be made paleo, which I like to do or buy this at the store too. PALEO: graham cracker crust  1 1/2   cups  graham cracker crumbs or process a bunch of pecans to make 11/2 cups. 6 tablespoons  unsalted butter, melted 1/4   cup  swerve granulated, or sugar(nonpaleo) 1/2 teaspoon  ground cinnamon (optional, but really yummy!) CREAM CHEESE FILLING: 12   ounces  cream cheese, at room temperature 1/2 cup powdered swerve or 1/4 c powdered sugar 2 teaspoons  vanilla extract 1 tsp lemon juice 1 tub of cool whip, defrosted INSTRUCTIONS Preheat the oven to 350 degrees F. Combine the graham cracker crumbs, melted butter, sugar and c...

The timer will be on for 45 seconds each exercise with 15 seconds rest inbetween! SQUAT PRESS SQUAT THEN PRESS SQUAT TO RDL RDL 1/2 REP RDL ROW SUPINE ROW STAGGERED SQUAT TO PRESS SWITCH SIDE! 1/2 REP STAGGERED SQUAT SWITCH SIDE! SINGLE ARM PRESS SWITCH SIDE! LUNGE (one side) SWITCH SIDE! LUNGE TO STAGGERED RDL SWITCH SIDE! RENEGADE ROWPUSH UPS RENEGADE ROW TO PUSH UP Finisher! SQUAT TO PRESS!  

  3 leaves Kale, chop 3 leaves Napa cabbage, chop 1 avocado, chop handful cilantro, chop handful mushrooms, chop handful parsley, chop 1 red bell pepper, chop GINGER DRESSING: 2 T onions, chop 1 garlic clove 2 T sesame oil 2 T soy sauce 2 T rice vinegar 2 T fresh ginger 1 1/2 T RAW honey 1/4 c algae or avocado oil 1 tsp turmeric Blend well in a blender. Toss the salad. 

Each complex is 2 minutes duration with 20 seconds inbetween before the next complex! SPRAWL x10 MOUNTAIN CLIMBERS x40 SQUAT HOPS x10 SQUATS TO TOES x10 SHOULDER TAP x20 PLANK TO TUCK x20 LUNGE JUMPS x20 ALTERNATING LUNGES x20 BICYCLES x20 ALTERNATING HAND TO FOOT REACH x20 SKATERS x20 LATERAL LUNGES x20 PLANK TO ALTERNATING FOOT REACH x10 SIDE PLANK TO PUSH UP x10 PLANK JACKS x20 HAND TO FLOOR BURPEES x10 FINISHER! 1 MINUTE REVERSE CRAB ALTERNATE FOOT REACH!  

  Neiman Marcus Cake Ingredients: * Cake mix: 1 box (any flavor) Gluten free or Keto * Butter: 1 stick * Eggs: 2 * Nuts: 1 cup (chopped) For icing: * Cream cheese: 1 (8-ounce) package (softened) * Swerve Powdered sugar: (16-ounce) * Egg: 1 Instructions: * First, blend together cake mix, butter also eggs, then mix in nuts. * You'll want to spread batter into a greased and floured 13 x 9 pan. * For this part, you should mix all ingredients for icing. * The icing needs to be poured on top of the cake batter at this point. * The last step is to bake for 45 minutes at 350°F.

CROUCH TO PLANK CROUCH TO PLANK LUNGE TO KICK (one side) SWITCH SIDE! STAPLE: HOT FEET! CROUCH TO PUSH UP CROUCH TO PUSH UP STANDING SINGLE LEG KNEE JUMP SWITCH SIDE! STAPLE: HOT FEET! X5 SQUAT JUMP TO BURPEE X5 SQUAT JUMP TO BURPEE CHEST TO FLOOR BURPEE CHEST TO FLOOR BURPEE STAPLE: HOT FEET! LADDER TO PUSH UP LADDER TO PUSH UP FORWARD, SIDE, REAR, SIDE TO CENTRE FORWARD, SIDE, REAR, SIDE TO CENTRE STAPLE: HOT FEET! SPRINTER ABS (one side) SWITCH SIDE! ALTERNATING SINGLE ARM BURPEE ALTERNATING SINGLE ARM BURPEE STAPLE: HOT FEET! 1 MINUTE FINISHER! HOT FEET TO BURPEE ON BEEP!  

Ingredients Dipping Sauce (You can make this in advance) ½   C   Soy Sauce   (Tamari or Coconut Amino for Paleo) ¼   Cold water 1   teaspoon   Red chilli pepper 1   teaspoon   Sesame Seeds 1   tablespoon   finely chopped scallions 1   tablespoon   Rice Vinegar Korean Style Paleo Seafood Pancakes 1   Cup   Cassava flour 1   Cup   + 2 tablespoon cold water   and any water from the seafood mixture 1   teaspoon   sea salt 1   Cup   Zucchini  julienned 1   Cup   Scallions  julienned 1   Cup   Onion  finely sliced 1   Cup   Wild Shrimp  shelled, deveined and chopped 1   Cup   skinned baby squid   sliced in smallish pieces 3   tbsp  Avocado Oil   as needed for frying Keto Friendly Flour Option 1  c   Blanched Ultra Fine Almond Flour 1   large   egg   beaten 4   tablespoo...

for the donuts 2  large eggs ¼ cup  melted butter ¼ cup  low carb sweetener ( I use this brand ) code  PEACE  for 20% off 1 tablespoon  unsweetened almond milk or coconut milk 1 teaspoon  pure vanilla extract ( I use this brand ) 1 teaspoon  pure lemon extract ( I use this brand ) 1 cup  blanched almond flour ( I use this brand ) 2 tablespoons  coconut flour ( I use this brand ) 1 teaspoon  baking powder for the glaze 1 cup  powdered monk fruit ( I use this brand ) 2  to  3  tablespoons lemon juice a few drops natural yellow food coloring, optional 

  All you will need for this sweaty workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 6kg each! There is no jumping in this workout as I don’t incorporate jumping with weight very often. However I do ‘hip’ back into the plank however you can simply step back into the plank if preferred! Although this is with lighter weights, it is important to treat those dumbbells with respect! Control the dumbbells at all times! SQUAT TO PRESS SQUAT SQUAT TO PRESS SQUAT SPRAWL RENEGADE ROW SPRAWL RENEGADE ROW REAR LUNGE TO SQUAT LUNGE (same side) REAR LUNGE TO SQUAT (switch) LUNGE (same side) HANDS TO FLOOR BURPEE DEADSTOP PUSH UPS HANDS TO FLOOR BURPEE DEADSTOP PUSH UPS SQUAT TO PRESS (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! FRONTAL RAISE SQUAT WALKS FRONTAL RAISE SQUAT WALKS CURTSEY TO SQUAT SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SUPINE ROW CLOSE SQUATS SUPINE ROW CLOSE SQUATS

2 chicken breasts parsley bell pepper green onion thyme colored potatoes broccoli & cauliflower lemon garlic maple syrup spinach  

  The timer will be on for 40 seconds of work, 20 seconds rest for most of the exercises within the circuit, however the PULLOVER will be performed for 1 minute duration and 10 seconds rest before the next exercise, being the SHOULDER PRESS! We perform this circuit 3 times then we have the finisher! BENT OVER ROW CHEST PRESS PULLOVER *1 MINUTE SHOULDER PRESS PUSH UPS ARNOLD PRESS FINISHER! 40/20/40 DEADSTOP PUSH UPS! DIAGONAL DIAMOND PRESS DEADSTOP PUSH UPS!

  Ingredients: 4½ pounds beef short ribs 1 tablespoon  Magic Mushroom Powder  or Diamond Crystal kosher salt 1 tablespoon extra virgin olive oil or cooking fat of choice 2 large shallots, thinly sliced (about 1 cup) 6 garlic cloves, peeled and smashed 1 cup marinara sauce ¼ cup minced Italian parsley (optional) Method: Pat the beef short ribs dry with paper towels and toss them in a large bowl with the Magic Mushroom Powder. Mix well. Turn on the “Sauté” function on the Instant Pot. When the metal insert is hot, pour in the extra virgin olive oil or cooking fat of choice. Toss in the sliced shallots and cook until slightly softened. Dump in the smashed garlic cloves and cook until fragrant. Carefully plop in the seasoned beef short ribs… …and pour in the marinara sauce. Stir well to distribute the marinara sauce evenly. Cancel the “Sauté” function and lock the lid on the Instant Pot. Program it to cook for 45 minutes under high pressure. When the Instant Pot Magic Sh...

The dumbbells I am using are 15kg each throughout! The timer will be on for 45 seconds of work per exercise, followed straight into another 45 seconds of an exercise to make the superset! X2 DOUBLE BENT OVER ROW ALTERNATING RENEGADE ROW X2 ROTATING RENEGADE ROW LANDMINE ROW X4 SINGLE ARM RENEGADE ROW SINGLE ARM ROW (same side) X2 PULLOVER (1min 30 per set) Finisher: SUPINE ROW x2 DUMBBELLS DROP TO X1 DUMBBELL!  

  The timer will be on for a majority of this workout 40 seconds of work, 20 seconds rest! STAPLE: SHOULDER PRESS LATERAL RAISE PARTIAL LATERAL RAISES LATERAL RAISE STAPLE: SHOULDER PRESS REAR DELT FLY PARTIALS! REAR DELT FLY STAPLE: SHOULDER PRESS SKULLCRUSHERS SHOULDER CRUSHERS SKULLCRUSHERS STAPLE: SHOULDER PRESS HAMMER CURLS PALMS UP PARTIAL CURLS HAMMER CURLS STAPLE: SHOULDER PRESS FINISHER! 1 MINUTE PER EXERCISE! COBRA PUSH UPS! TRICEP PUSH UPS! COBRA PUSH UPS!

  Pretty. Delicious INGREDIENTS: 1 and 1/2 cups desiccated coconut 1/2 cup macadamias 2 tablespoons honey* 1 tablespoon cashew butter 1/2 teaspoon concentrated natural vanilla extract 1/3 cup natural pistachios 1/3 cup dried cranberries extra desiccated coconut to roll in (optional) METHOD: Place the coconut, macadamias, honey, cashew butter and vanilla into your food processor and pulse until the mixture is smooth, broken down and sticking together. Add the pistachios and cranberries and blend until the nuts are roughly chopped and the mixture is well combined. Use your hands to firmly press and shape the mixture into balls. Roll the balls lightly in coconut and place in the fridge to set. Eat and enjoy.

  During any 1/2 reps of RDLs, it is important to reduce the weight is needed and fully stand at any point! Rarely do I do those 1/2 reps for the entire set without standing! If you experience any aggravation in the lower back, this may be down to over reaching, not keeping chest open & upper back rounding or using too heavy a weight. Please do not ignore this and reduce the weight or perform bodyweight only. The timer will be on for 50 seconds of work, with 10 seconds rest during most of the unilateral exercises such as Staggered Squats and Staggered RDLs. During the standard high squats and 2 x dumbbell RDLs, the timer will be 40 seconds of work, with 20 seconds rest! 40/20 HIGH SQUAT W/ PAUSE AT BOTTOM HIGH SQUATS 1 1/2 REP HIGH SQUATS 50/10 1/2 REP STAGGERED SQUAT SWITCH SIDE! 1 1/2 REP STAGGERED SQUAT SWITCH SIDE! FULL RANGE STAGGERED SQUAT SWITCH SIDE! 40/20 RDL W/ PAUSE AT BOTTOM 1 1/2 REP RDL FULL RANGE RDL 50/10 1/2 REP STAGGERED RDL SWITCH SIDE! 1 1/2 REP S...

  INGREDIENTS  1 teaspoon cayenne pepper 1 teaspoon paprika (smoked paprika is great for this recipe, though you can use sweet paprika or hot paprika as well) 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon dried oregano 1 teaspoon salt ½ teaspoon brown sugar ½ teaspoon cumin ¼ teaspoon ground black pepper Optional: arrowroot, as a thickener Instructions Mix all ingredients together in a mixing bowl. Mix to combine. Use as a rub for steak, chicken or shrimp fajitas. USING FAJITA SEASONING Use 1-2 tablespoons of fajita seasoning for every pound of meat as a rub for making steak, shrimp or chicken fajitas. Rub the seasoning into the meat, then sear it in a hot pan with olive oil until cooked through. Make a Fajita Marinade.  Combine 2 tablespoons of this fajita seasoning with 3 tablespoons of oil and the juice from 1 lime. Marinate your chicken, shrimp or steak before cooking them. Chicken and steak should marinate longer, at least several hours or overnight. Sh...

  Ingredients:   2 lbs carne asada*   1 tablespoon cumin   1 tablespoon kosher salt   2 teaspoon garlic powder   1 teaspoon cracked pepper   3 tablespoons canola oil   1 serrano pepper sliced   ½ roma tomato diced   ½ white onion finely diced   6-8 oz. dos equis beer   32 street taco tortillas   ½ cup white onion diced, for garnish   ½ cup cilantro roughly chopped, for garnish   Instructions: Mix together the cumin, salt, garlic powder, pepper, and coat the carne asada with it. Slice into strips, then dice. Add it to a large plastic bag or bowl with a cover, and mix the meat with the serrano pepper, tomato, onion, and beer. Allow to marinate for at least 15 minutes, but up to 1 hour. Heat a large skillet with the canola oil over medium high heat, then pour in t...

  During the staple complex, when moving from one exercise to the next during the flow, please ensure you take it slow and control the dumbbell at all times! SQUAT 1 1/2 REP SQUATS 1 MINUTE STAPLE COMPLEX! SHOULDER PRESS PUSH PRESS 1 MINUTE STAPLE COMPLEX! LUNGE (one side) SWITCH SIDE! 1 MINUTE STAPLE COMPLEX! BENT OVER ROW SUPINE ROW 1 MINUTE STAPLE COMPLEX! RDL 1/2 REP RDL 1 MINUTE STAPLE COMPLEX! PUSH UPS (on dumbbells optional) 1 1/2 REP PUSH UPS 1 MINUTE STAPLE COMPLEX! FINISHER! COMPLEX x5 REPS PER EXERCISE! SQUAT! PRESS! REAR STEP LUNGE! SWITCH SIDE! ROW! RDL!

  Ingredients    ▢ 1   pound   lean ground beef   90% lean ▢ 3   garlic cloves   minced ▢ 1/4   cup   packed brown sugar or honey or Swerve brown sugar (I will be doing Swerve) ▢ 1/4   cup   reduced-sodium soy sauce ▢ 2   teaspoons   sesame oil ▢ 1/4   teaspoon   ground ginger ▢ 1/4   teaspoon   crushed red pepper flakes ▢ 1/4   teaspoon   pepper ▢ 2   cups   hot cooked white or brown rice you can even use riced cauliflower that has been warmed through ▢ sliced green onions and sesame seeds for garnish Instructions   In a large skillet cook the ground beef and garlic breaking it into crumbles over medium heat until no longer pink. In a small bowl whisk brown sugar, soy sauce, sesame oil, ginger, red pepper flakes and pepper. Pour over the ground beef and let simmer for another minute or two. Serve over hot rice and garnish with green onions and sesame seeds.