health and Beauty 4Ever

  The timer will be on for 45 seconds of work, followed by another 45 seconds of work, before 30 seconds of rest! HEEL ELEVATED SQUATS GOBLET SQUAT X1 DUMBBELL HEEL ELEVATED SQUATS GOBLET SQUAT X1 DUMBBELL STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL DEADSTOP LUNGE KNEEL TO SQUAT (same side) DEADSTOP LUNGE (switch side) KNEEL TO SQUAT (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL CURTSEY LUNGE CURTSEY LUNGE TO SQUAT (same side) CURTSEY LUNGE (switch side) CURTSEY LUNGE TO SQUAT (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL STATIC LUNGE LUNGE TO SQUAT (same side) STATIC LUNGE (switch side) LUNGE TO SQUAT (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL STAGGERED SQUAT (no straightening leg) STAGGERED SQUAT TO LUNGE (same side) STAGGERED SQUAT (no straightening leg) STAGGERED SQUAT TO LUNGE (same side) STAPLE: RDL x2 DUMBBELLS RDL x1 DUMBBELL BULGARIAN LUNGE FORWARD LEAN (same side) BULGARIAN LUNGE FORWARD LEAN (same side) STAPLE: RDL x2 DUMBBELLS ...

  4 chicken breasts boned and halved, skin on. 1/2 cup cider vinegar 1/2 cup water 2 tablespoons vegetable oil 1 1/2 tablespoons worcestershire sauce 1 1/2 teaspoons garlic powder, or 3 garlic cloves, crushed 1 small bay leaf 1/4 teaspoon celery salt 1 teaspoons Swerve sugar or honey 1 1/4 teaspoons salt 3/4 teaspoons black pepper USE THIS VERSION FOR A WHOLE OR HALVED CHICKEN: 1 whole chicken, or 8 young halved broiler chickens 2 cups cider vinegar 2 cups water 1/2 cup avocado oil 4 small bay leaves 5 tablespoons worcestershire sauce 1 tablespoon garlic powder, or 6 garlic cloves, crushed 1 tablespoon sweetner of choice  1 tablespoon plus 1 teaspoon salt 1 tablespoon black pepper 1 teaspoon celery salt Add all these ingredients in a big bowl or container and marinate the whole chicken overnight and the breasts for at least 3 hours. Take it out. Dry off. Rub down w/ oil and your favorite season and grill. 

The timer will be on for 60 seconds of work, with 30 se seconds rest in between each exercise! All you will need for this workout is dumbbells and your mat! The dumbbells I am using for your reference are 15kg and 9kg! CHEST PRESS X3 STAPLE OVERHEAD TRICEP EXTENSION DIAMOND PRESS x2 dumbbells DIAMOND PRESS x1 dumbbell PUSH UPS DEADSTOP PUSH UPS STAPLE OVERHEAD TRICEP EXTENSION FLYES ALTERNATING FLYES TRICEP PUSH UPS DEADSTOP PUSH UPS STAPLE OVERHEAD TRICEP EXTENSION SKULLCRUSHERS x2 dumbbells SKULLCRUSHERS x1 dumbbell SKULLCRUSHER PUSH UPS DIAMOND PUSH UPS STAPLE OVERHEAD TRICEP EXTENSION SHOULDER CRUSHERS LYING OVERHEAD EXTENSION COBRA PUSH UP DIAMOND COBRA PUSH UP STAPLE OVERHEAD TRICEP EXTENSION FINISHER! 100 x TRICEP PRESS  

  WHAT IF I DON’T HAVE A GRILL? CAN I MAKE CARNE ASADA INDOORS? If you don’t have access to an outdoor grill, you can always cook your carne asada indoors on the stovetop.  A stovetop will work the same way as a grill. Heat a large heavy skillet (preferably cast iron) over high heat. Cook the meat for about 5 to 7 minutes per side, or until the desired level of doneness is reached. INGREDIENTS 2   limes   juiced 4   cloves   garlic   crushed 1/2   cup   orange juice 1   cup   chopped fresh cilantro 1/2   teaspoon   salt 1/4   teaspoon   black pepper 1/4   cup   vegetable oil 1   jalapeno   minced 2   tablespoons   white vinegar 2   pounds   flank or skirt steak INSTRUCTIONS In a gallon size resealable bag, combine lime juice, crushed garlic, orange juice, cilantro, salt, pepper, vegetable oil, jalapeno, and vinegar. Squeeze it around to mix it up. Put the entire flank steak...

Any exercises that involve higher impact will be shown with a low impact version (however not lower intensity!) X2 LUNGE JUMP BURPEES x10 REAR STEP LUNGES x20 PUSH UP BURPEES x10 PUSH UPS x5 BURPEE TO SQUAT x10 SQUATS x20 HAND TO FLOOR BURPEE x10 WALK OUT TO TRICEP PUSH UP x10 SPRAWL TO X2 RAINBOW KICK x10 ALTERNATING KICK THRU x20 BURPEE PLANK LADDER x10 MOUNTAIN CLIMBERS x30 ROLLING BURPEE TO PUSH UP x10 ALTERNATING HAND TO FOOT REACH x30 SPRAWL x10 COUCH TO PLANK x20 BURPEE JACKS x10 JUMPING JACKS x20 Finisher! 100 x SHOULDER TAPS!  

This recipe is from a Facebook friend of mine. We are part of a Tacos and Carne Asada group. Slight difference. I cannot wait to make these! INGREDIENTS: 4lbs beef shank & short rib 8 Arbol chillies 2 Ancho chilies 1 can chipotle in adobo sauce 2 tbps tomato paste 1 cinnamon stick 1 white onion chopped 2 cups beef stock 5 garlic cloves chopped Salt, Pepper & Garlic powder to taste 1 tsp Onion powder 1 tbps fresh Thyme 1-1/2 tbps Chipotle chili powder 1 tsp Cumin 3 Bay leaves White corn tortillas Queso melt cheese Cilantro METHOD: Boil water and place dried peppers in water and turn off and let peppers rest for 15 minutes in hot water . Place peppers, can of chipotle, SPG, cumin, chili, onion & garlic powder & 1/2 cup of pepper water in blender and blend until a paste. Sear meat in Dutch oven with oil. Take meat out and add chopped onion & garlic & tomato paste, add beef broth and simmer. Add meat & pepper paste, cinnamon stick & thyme & bay lea...

Each complex will be 3 minutes duration each with 30 seconds in between each! Every single exercise will be performed for 10 reps in total! There are only 2 exercises per complex! The dumbbells I am using for your reference are 15kg and 8kg! CHEST PRESSDIAMOND PRESS RDLSQUATS RENEGADE ROW PUSH UPS REAR STEP LUNGE SWITCH SIDE! SHOULDER PRESS DIAGONAL RAISES STAGGERED RDL STAGGERED SQUAT STAGGERED RDL STAGGERED SQUAT FLYES SKULLCRUSHERS CURTSEY LUNGES SWITCH SIDE! SUPINE ROW HAMMER CURLS SQUAT TO PRESS CLOSE SQUATS Within the first 2 minutes, your arms and chest will be burning! But remember it’s only 3 minutes then it is onto lower body!  

  variations and swaps Instead of green cabbage, try Napa cabbage, curly kale, shaved brussels sprouts or chopped escarole lettuce. Swap larger red skinned potatoes with baby dutch potatoes (they’re small enough to cook completely when simmering in the covered skillet.) Add crumbled cooked bacon to the skillet. Add frozen peas just before serving. Sprinkle with fresh herbs like marjoram or parsley. ingredients: 2   tablespoons   olive oil 1   pound   Irish banger sausage 1/2   pound   red skinned potatoes   sliced thinly crosswise 1   medium   onion   sliced thinly crosswise 1/2   head   green cabbage   cored and thinly sliced 3   carrots   peeled and sliced on a diagonal into 1/2″ pieces 1 1/2   cups   chicken broth   or vegetable broth, divided 2   teaspoons   fresh thyme   divided 1/2   teaspoon   kosher salt 1/4   teaspoon   black pepper   freshly gr...

  Each complex will be 3 minutes duration and consist of 2 exercises! Simply perform the first exercise for the number of reps, then the second exercise for the number of sets and repeat this for the 3 minutes! This is different from As Many Reps As Possible as it is more focused on quality over quantity so take your time and that last rep should be as great as the first! All you will need for this workout is a weight (I am using a 25kg dumbbell for your reference), your mat and a glute band. I also place a towel under the dumbbell. You can also use a barbell instead of a dumbbell for this workout! BRIDGE x 10 ABDUCTION x10 BANDED HIP THRUST (toes up) x 10 1/2 REPS x10 SUMO SQUAT x10 BODYWEIGHT SUMO TO RDL x10 HIP THRUST FULL RANGE x5 PULSES x10 SUMO DEADLIFT SQUAT x10 1/2 REP BODYWEIGHT ONLY x10 STAGGERED HIP THRUST x10 SWITCH SIDE! x 10 DIAGONAL REAR STEP x15 SWITCH SIDE! x15 SINGLE LEG EXPLOSIVE THRUST x10 SWITCH SIDE! x 10 CIRCLE FIRE HYDRANTS x15 SWITCH SIDE! x ...

  Ingredients 3 Lbs Red Potatoes - quartered 6 (3/4 inch) Boneless Pork Chops (or bone-in if available) 1/2 Cup Olive Oil 2 Tablespoons Dry Ranch Seasoning 2 teaspoons Apple Cider Vinegar 2 Tablespoons Butter - cubed Instructions Sear pork chops in oiled skillet over medium/high heat. (optional) Mix oil, ranch and apple cider vinegar. Place potatoes and pork chops into slow cooker. Pour ranch mixture over the top and toss to coat potatoes and chops evenly. Top with butter cubes. Cooking on high heat for approximately 3 hours. On low, 5-6 hours. Salt/Pepper to taste.

  I use 2 pairs of dumbbells but if you have a selection of weights, you can absolutely have those close by! The dumbbells I am using for your reference are 20lb each and 15lb each. The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween! CHEST PRESS CHEST PRESS SINGLE ARM ROW SWITCH SIDE! STAPLE: DIAGONAL RAISE ALTERNATING CHEST PRESS ALTERNATING CHEST PRESS PULLOVER PULLOVER STAPLE: DIAGONAL RAISE PUSH UPS PUSH UPS LANDMINE ROW LANDMINE ROW STAPLE: DIAGONAL RAISE SINGLE ARM REAR FLY SWITCH SIDE! SHOULDER PRESS SHOULDER PRESS STAPLE: DIAGONAL RAISE SKULLCRUSHERS SKULLCRUSHERS PALM UP CURL - HAMMER CURL PALM UP CURL - HAMMER CURL FINISHER: 100 x FRONTAL RAISES! IMPORTANT: You will notice I complete the 100 rep finisher in my own time. I pause when I feel my next rep will not be performed correct and even though aiming to complete a number of reps, I am under no pressure to complete in one go. I would stress the importance to perform th...

  Ingredients 4-6 lb Chicken, Whole Fryer Preferred 1 package of BBQ Chicken Dry Rub or homemade 4 T. 1 small Onion, sliced 1 bottle of BBQ Sauce (we like to use the sugarfree versions or homemade) Instructions After removing your chicken from the package be sure to remove any gizzards that may be inside the chicken.  Rinse it off well and then pat dry with paper towels.   Sprinkle the chicken with your package of BBQ Chicken Dry Rub and rub it in good. Make sure it's covered well and sprinkle some on the inside as well. Place the sliced onion in the bottom of your crock pot then place the chicken on top of the onion. Cook on low for 7-8 hours then pour half of your bottle of BBQ Sauce on the outside of the chicken and spread well. Cover and cook on low for 15 more minutes.  Serve with the remaining BBQ Sauce. Enjoy! SOURCE: Consumer Queen

  The dumbbells I am using for your reference are 10kg each! A longer duration per exercise however that will not necessarily mean more reps completed… you will notice I am focused on each rep and taking it slow and to the best range of motion I can whilst controlling the movement… and no jerking! No excessive locking out of knees at top of movement. Aim for smooth transition between the rising and lowering portions. You will also notice during the RDLs, I really slow this down. 60 seconds is a long duration so pace yourself but use this opportunity to really ‘feel’ the hamstrings lengthen and aim to increase the stretch gently with each rep but retracting shoulders even more, chest more proud, hips back & up! The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween! HEEL ELEVATED SQUAT HEEL ELEVATED SQUAT RDL RDL STAPLE: HIGH SQUAT LUNGE SWITCH SIDE! FOOT ELEVATED LUNGE (switch side) SWITCH SIDE! STAPLE: HIGH SQUAT STAGGERED RDL SWITCH SIDE! ...