health and Beauty 4Ever

INGREDIENTS   2 large zucchinis 1 large egg plant 4 tbsp olive oil Meat sauce: 2lb minced lamb, veal or beef (lamb is best)  1 medium onion 6 cloves garlic 1 stick cinnamon 1 tbsp smoked paprika  2 tbsp unsalted butter 1 tsp oregano 1/2 tsp black pepper 1 tsp sea salt 2 tbsp organic tomato purée 2 whole bay leaves 2 medium eggs 1/2 tsp dried peppermint, optional Topping: 4 medium eggs 17,6 oz mascarpone or goat cream cheese 1 pinch of grated nutmeg 4 tbsp grated parmesan cheeses or other type of aged cheese  DIRECTIONS Slice the zucchini and eggplant and place them on a large baking sheet lined with parchment paper. Sprinkle with olive oil and some sea salt. Bake in the oven for 15 minutes at 400. Chop the onion and garlic and sauté them in butter or tallow until light brown. Add meat, sea salt and stir. Cook the meat until it’s brown then add paprika , a little bit of water and tomato purée. Stir and cover the pot. Add all the remaining spices and if necessary, add some m

The dumbbells I am using are 17.5kg and 8kg each. CHEST PRESS CHEST PRESS (No rest) SINGLE ARM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: DECLINE PUSH UPS PULLOVER PULLOVER (No rest) SUPINE ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: DECLINE PUSH UPS SHOULDER PRESS SHOULDER PRESS ARNOLD PRESS ARNOLD PRESS STAPLE: DECLINE PUSH UPS LATERAL RAISES/PARTIALS/RAISES LATERAL RAISES/PARTIALS/RAISES DIPS DIPS STAPLE: DECLINE PUSH UPS 21s PALMS UP CURL 21s HAMMER CURL FINISHER! 100 x SKULLCRUSHERS!  

  Here are just a few signs that you may be magnesium deficient: Anxiety Depression Muscle cramps High blood pressure Hormone problems Sleep issues Low energy Low vitamin D Low vitamin K Good sources of magnesium Magnesium-rich foods are found abundantly in nature. Try these delicious options: Spinach Spinach is rich in many key nutrients for your health, including magnesium, protein, vitamin E and B vitamins. Raw spinach only has about  78 milligrams  of magnesium per cup, but one cup of  cooked spinach  contains over  760 milligrams ! That’s twice the amount from kale and collards, with only Swiss chard beating spinach as the top source from leafy greens. Seeds Pumpkin, sunflower, sesame, chia, hemp and flax seeds are all  great sources of magnesium.  Seeds are also  rich in anti-inflammatory fats and high in protein . Try sprinkling a couple tablespoons of seeds onto salads, add them to a green smoothie, or toss a few in with some berries and organic Greek yogurt for a high protein,

  INGREDIENTS: 6 slices Bacon 2 cups Mushrooms (sliced) 1 cup Onion (diced) ⅔ cup Half And Half Cream (or 1/2 cup full-fat coconut milk) ⅓ cup whole Milk (or 1/2 cup homemade almond milk) ¼ cup Full Fat Cream Cheese (dairy free works too) 1 ¼ teaspoons Sea Salt ¼ teaspoon Pepper 1-pound Green Beans (trimmed) METHOD: Pre heat your oven to 350 degrees and heat a large frying pan over medium heat. Cook the bacon until VERY golden brown and crispy on each side. Once cooked, transfer to a paper towel lined plate and blot off any excess fat. Discard most of the fat in the pan, reserving about 1 Tbsp.  Heat the pan to medium/high and add in the mushrooms and onion. Cook, stirring occasionally, until golden brown, about 3 minutes. Add in all the other ingredients, except the beans and bring to a boil. Once boiling, cook, stirring constantly, until the mixture begins to thicken, about 4 minutes.  Then, reduce the heat to medium and cook, stirring occasionally, until the mixture is VERY thick, l

I am using 25lb X2 HEEL ELEVATED SQUAT 1 1/2 REPS! BODYWEIGHT 1/2 REPS! X2 HIGH SQUAT RDL HIGH SQUAT TO RDL STAPLE: ON TOES SQUAT BODYWEIGHT 1/2 REPS! SQUAT ROCKS! X2 LUNGE BODYWEIGHT ON TOES HOLD! BODYWEIGHT LUNGE! X2 REAR STEP FORWARD LEAN LUNGE FORWARD LEAN LUNGE BODYWEIGHT REAR LUNGE! STAPLE: ON TOES SQUAT BODYWEIGHT 1/2 REPS! SQUAT ROCKS! X2 GOBLET SQUAT HOLD BODYWEIGHT 1/2 REPS! X2 STAGGERED SQUAT 1/2 REP RDL STAGGER SQUAT TO RDL STAPLE: ON TOES SQUAT BODYWEIGHT 1/2 REPS! SQUAT ROCKS! ELEVATED CURTSEY LUNGE BODYWEIGHT 1/2 REPS! FULL RANGE! CURTSEY LUNGE TO SQUAT CURTSEY HOLD! CURTSEY LUNGE TO SQUAT! Finisher: 100 x CALF RAISES! 50 x 2 DUMBBELLS! 50 x BODYWEIGHT ONLY! Some of the exercises today involved focus and balance and made it really fun to work through! A great all rounder for the lower body! Let’s begin week 3!!!  

  INGREDIENTS; 1   pound  ground beef 3   ounces   cream cheese 1/2  cup   beef broth 1/2   cup   heavy whipping cream 2   tsp   Bragg's Aminos 1   teaspoon   garlic powder 2   cans   green beans, drained 3/4   cup   cheddar cheese 3/4   cup   mozzarella cheese 1/2   teaspoon   salt 1/2   teaspoon  pepper                                                                       METHOD: Preheat oven to 350 degrees. Brown ground beef in a cast-iron skillet then drain the excess grease. Add cream cheese and stir until melted then add beef broth, heavy whipping cream, Bragg's Aminos, garlic powder, and salt/pepper.  Bring to a boil and cook on medium heat until mixture begins to thicken then reduce heat and simmer. Once the ground beef mixture thickens add the two cans of green beans that have been drained on top then sprinkle cheese on top of green beans. Bake for 25 minutes.  SOURCE:  kasey trenum

  Due to the fact it’s only 20 seconds, the need to focus on sustainability is lessened and you can just go for it! If an exercise involves jumping, a low impact alternative will be provided! FORWARD LEAN LUNGE TO KNEE DRIVE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! X1 LEG SIT UP (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SQUAT TO CROSS KNEE DRIVE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAGGERED PUSH UP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STATIC LUNGE / JUMP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SINGLE LEG BURPEE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LUNGE TO SQUAT SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SIDE PLANK EXPLODE TO OPEN SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LUNGE TO STRAIGHT LEG EXTEND SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! TUCK TO STAR TUCK TO STAR TUCK TO STAR TUCK TO STAR LATERAL LUNGE TO KNEE DRIVE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! DOWNDOG TO KNEE TUCK PUSH UP SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! CURTSEY LUNGE TO REAR FOOT TAP SWITCH SIDE!

  Ingredients 2   pounds   pork loin   (cubed) 2   teaspoons   ground cumin 2 cloves garlic minced or 2 teaspoons of garlic powder 1   teaspoon   pure ground chile powder 1 onion, chopped 2   cloves   garlic 1   can   whole Hatch green chilies and liquid   (27 ounce can) 3   tablespoons  avocado  oil 2   cups   water fried or poached eggs   optional Instructions Heat oil in a big frying pan and brown the cubed pork loin. Meanwhile, chop the onion and garlic. Open the can of chilies and process with the onion and garlic in a food processor until the chilies resemble a thick chunky paste. Add the spices to the browned pork and stir until fragrant. Pour the pureed chilies, and their juice from the can, over the browned pork. Add the two cups of water, and the liquid from the can. DO NOT ADD ANY SALT – YOU WILL BE SORRY – WAIT UNTIL THE VERY END. Stir and turn pan down to medium-low to low heat. Cover the pan with the lid ajar and Simmer for 1 – 1 1/2 hours until the chilies cook down and

  The timer will be on throughout for 40 seconds of work, 20 seconds rest! The staple is a complex involving only X1 rep per exercise for 40 seconds and the complex will appear a total of 8 times throughout the workout! For this full body workout, you will need a pair of dumbbells, your mat, a chair for Bulgarian lunges and optional is a yoga block for heel elevated squats! The dumbbells I am using for your reference are 10kg each! HEEL ELEVATED SQUATS 1 1/2 REP ELEVATED SQUATS 1/2 REP ELEVATED SQUATS (X1 dumbbell) STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each SHOULDER PRESS PUSH PRESS PIKE PUSH UP STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BULGARIAN LUNGE SWITCH SIDE! QUAD FOCUS BULGARIAN LUNGE (switch) SWITCH SIDE! STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each BENT OVER ROW HOVER ALTERNATING RENEGADE ROW RENEGADE ROW STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each RDL 1 1/2 REPS RDL 1/2 REP RDL STAPLE: SQUAT, PRESS, ROW, RDL X1 rep each DIAMOND PRESS PUSH UPS PALMS FACING

  INGREDIENTS: ▢ 6   large eggs,  more as needed ▢ Kosher salt and black pepper ▢ 2   tablespoons   ghee or butter ▢ 1   tablespoon   Extra virgin olive oil,  optional For Serving (optional) ▢ Sliced vegetables, or  simple  Mediterranean cucumber and tomato  salad, optional ▢ Kalamata olives,   optional ▢ Feta cheese,   optional INSTRUCTIONS Boil the eggs. Arrange the eggs in a saucepan large enough so that the eggs are in one single layer. Add water to cover the eggs by at least 1 inch. Add about ½ teaspoon salt and a splash of vinegar to the water. Bring the water to a rolling boil, then turn the heat off and cover the saucepan. Leave the eggs alone for 10 to 12 minutes, then drain. Run the cooked eggs under cold water and peel them. Discard the peel. Season the eggs on all sides with kosher salt and black pepper. In a large non-stick skillet heat the ghee and a little bit of extra virgin olive oil over medium-high heat until shimmering. Carefully add the boiled eggs (whole) to the p

  The timer will be on for 40 seconds of work, with 20 seconds rest for a majority of this workout! For this workout, you will need dumbbells and your mat! I also use a yoga block for the Renegade Rows staple as this is single side at a side and placing hand of non working side on the yoga block increases range of movement available and also increases the comfort. The dumbbells I am using for your reference are 15kg and 8kg each! BENT OVER ROW BENT OVER ROW STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! ROTATION SINGLE ARM ROW SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! PAUSED PULLOVER PAUSED PULLOVER NO PAUSE PULLOVER NO PAUSE PULLOVER STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! SWEEP w/ PAUSE AT TOP SWITCH SIDE! SWEEP (NO PAUSE) SWITCH SIDE! STAPLE: SINGLE ARM RENEGADE ROW SWITCH SIDE! HAMMER CURLS HAMMER CURLS - HOLD - CURL HAMMER CURLS WIDE CURLS WIDE CURLS HOLD - CURL WIDE CURLS ALTERNATING CURLSALTERNATING CURLS ABS! Timer

  INGREDIENTS 2   tablespoons   grapeseed   or avocado oil 1   4 pound beef chuck roast 1   teaspoon   salt 1   teaspoon   pepper 4   garlic cloves 2   chipotle peppers in adobo sauce ½   red onion   diced 3   tablespoons   adobo sauce 3   tablespoons   apple cider vinegar 2   tablespoons   lime juice 1   teaspoon   ground cumin ½   teaspoon   dried oregano ¼   teaspoon   ground cloves low carb corn or flour tortillas PICKLED ONIONS 1    red onion   thinly sliced 1/2   cup  warm water 1 1/2   tablespoons   sugar, or do Swerve or Agave or even Honey 1   teaspoon   coarse salt 3/4    cup   apple cider vinegar PINEAPPLE PICO 1   cup   fresh pineapple cubes   diced 1   jalapeño pepper   seeded and diced 1/2   sweet onion   diced 3   tablespoons   chopped fresh cilantro 1   lime   juiced salt and pepper to taste INSTRUCTIONS  Place the garlic, peppers, onions, adobo sauce, vinegar, lime juice, cumin, oregano and cloves in the bowl of your food processor and blend until combined. Season the