health and Beauty 4Ever

  Ingredients 1 pound ground beef or turkey, browned and drained 1 small onion, diced 1/2 head of cabbage chopped into medium chunks (roughly 3 cups) 1 (10 ounce) can tomatoes with green chilies (undrained) 1 (8 ounce) can of tomato sauce 1 teaspoon chili powder 1 teaspoon garlic powder salt and pepper to taste 1 cup shredded cheese (cheddar or colby jack) Brown your meat and drain off any fat. Add a chopped onion and sauté until softened. Add in half a head of cabbage chopped into medium size chunks. Add one can of Ro-tel, a small can of tomato sauce, spices, and stir well. Cover and cook on low for 15 minutes. After 15 minutes, stir everything well and check the cabbage to see if it is tender enough for your liking. If it isn’t cooked, cover and check at 3 minute increments until it is. Cover with cheese and place the lid back on for just a minute or two until melted. That’s it! An easy and filling low-carb dinner ready in no time at all!

The dumbbells I am using for your reference are 8 and 10lbs. The main part of this workout actually only requires 1 dumbbell! We will use 2 dumbbells for the finisher! STAPLE: SQUAT TO PRESS (one side) SWITCH SIDE! SNATCH (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! CURTSEY LUNGE TO SIDE KICK (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SQUAT TO PRESS (one side) SWITCH SIDE! NINJA SQUAT TO ROTATE PUNCH SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! SQUAT TO LUNGE (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SQUAT TO PRESS (one side) SWITCH SIDE! PUSH UP TO RENEGADE ROW (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LUNGE TO SINGLE LEG RDL (switch side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: SQUAT TO PRESS (one side) SWITCH SIDE! CHEST TO FLOOR SPRAWL (one side) SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! FINISHER! 100 REPS COMBO! 25 x SQUAT TO PRESS 25 x SHOULDER PRESS 25 x SQUATS 25 x SQUAT TO PRESS  

  Ingredients 1   lb   ground beef 1   tsp   garlic powder 1   tsp   onion powder 3/4   tsp   ground cumin 1/4   tsp   cayenne pepper 1/2   tsp   Mexican oregano 1 1/2   tsp   salt 1/2   tsp   ground black pepper 1 1/2   tsp   dried chives 20   corn tortillas 1 1/2   cup avocado oil (much healthier oil than vegetable) 4   roma tomatoes   chopped 1/2   white onion   diced shredded lettuce 8   oz   shredded Mexican cheese sour cream   optional hot sauce   optional Instructions Put the ground beef in a large bowl and add the garlic powder, onion powder, ground cumin, cayenne pepper, Mexican oregano, salt, black pepper and dried chives. Mix well with your hands. Warm up the tortillas in the microwave until pliable. Take one tortilla and place a large spoonful of the meat on one side of the tortilla. Use your hand to spread it into a thin layer covering just one side of the tortilla. Fold the taco closed and set it aside. Repeat the above step with the remaining tortillas and ground beef. H

The dumbbells I am using for your reference are 2 x 30lb and 2 x 20lb 1 1/2 REP HEEL ELEVATED SQUAT BODYWEIGHT 1/2 REPS! FULL RANGE x2 DUMBBELLS BENT OVER ROW LANDMINE ROW SUPINE ROW RDL HAMSTRING HOLD w/ DUMBBELL 1/2 REP RDL CHEST PRESS PUSH UPS ALTERNATING CHEST PRESS STATIC LUNGE BODYWEIGHT 1/2 REP ELEVATED LUNGE ELEVATED LUNGE w/ 2 DUMBBELLS STATIC LUNGE (switch) BODYWEIGHT 1/2 REP ELEVATED LUNGE ELEVATED LUNGE w/ 2 DUMBBELLS SHOULDER PRESS PIKE PUSH UPS ARNOLD PRESS BULGARIAN LUNGE BODYWEIGHT (same side) HOLD (rise on beep) BULGARIAN LUNGE (switch) BODYWEIGHT (same side) HOLD (rise on beep) SLOW DIPS TRICEP PUSH UPS DIPS STAGGERED RDL FWD LEAN LUNGE TO HAND TAP RDL 1/2 REP RDL STAGGERED RDL (switch side) FWD LEAN LUNGE TO HAND TAP RDL 1/2 REP RDL Finisher! 100 x REPS ON THE ABS! 50 x DUMBBELL TOE REACHES 50 x DUMBBELL LEG LOWER So we can look forward to lying on the mat for some abs as the finisher! 😎 I am sure you will enjoy the structure of this workout with m

  Ingredients 4 skin-on chicken leg quarters (thighs and drumsticks attached) 3 teaspoons sweet smoked paprika 3 teaspoons kosher salt 1 teaspoon black pepper 2 teaspoon Swerve or RAW honey 2 teaspoons ground cumin 1 teaspoon dried thyme leaves 6 fresh basil leaves 8 garlic cloves 1/2 large white onion cut into large chunks 1/4 cup cilantro leaves 3 stemmed dried African bird’s eye chili peppers 1/4 cup extra virgin olive oil 1/4 cup red wine vinegar 1 lemon, juiced 1 tablespoon chopped cilantro, for garnish Method Make the marinade: Place the paprika, salt, pepper, sugar, cumin, thyme, basil, garlic, onion, cilantro leaves, chili peppers, olive oil, vinegar, and lemon juice into a food processor. Blend for 60 seconds or until you have a smooth sauce. Pat chicken dry: Pat the chicken pieces dry using a paper towel and place the chicken pieces in a 9 x 13 baking dish. Marinate the chicken: Pour half of the marinade over the chicken making sure to coat both sides of the chicken. Cover wi

  All you will need for this workout is a pair of dumbbells and your mat! I will be using 15lbs The timer will be on for 1 minute per exercise with 20 seconds rest inbetween! SKULLCRUSHERS SKULLCRUSHERS PALMS UP CURL PALMS UP CURL TATE PRESS TATE PRESS HAMMER CURL HAMMER CURL DIAMOND PRESS DIAMOND PRESS WIDE CURLS WIDE CURLS OVERHEAD EXTENSION OVERHEAD EXTENSION CROSS BODY CURLS CROSS BODY CURLS TRICEP PUSH UP UNEVEN PUSH UP UNEVEN PUSH UP DIAMOND COBRA PUSH UP NEUTRAL POSITION COBRA PUSH UP PLANK HOVER (one side) SWITCH SIDE! DEADBUG (one side) SWITCH SIDE! ONE ARM LADDER SWITCH SIDE! FINISHER! 100 x ALTERNATING CURLS! 50 per side!

  Ingredients 1   pound   lean ground turkey 1/2   medium onion   grated 3   garlic cloves   minced 1/4   cup   minced flat-leaf parsley 1/4   cup   a lmond flour or oats 1   egg 1   teaspoon   ground oregano 1/2   teaspoon   salt 1/2   teaspoon   ground pepper The Sauce: 2   teaspoons   olive oil 1   small onion   chopped 3   garlic cloves   minced 1   teaspoon   ground oregano 1/4   teaspoon   red pepper flakes 1/4   teaspoon   salt 1/4   teaspoon   ground pepper 1   28 ounce can crushed tomatoes 1   14 ounce can crushed tomatoes 1/4   cup   minced flat-leaf parsley 4   basil leaves   thinly sliced Instructions The Meatballs: Preheat the oven to 350 degrees F. Lightly coat a baking sheet with cooking spray. In a large bowl, stir together the ground turkey, onion, garlic, parsley, breadcrumbs, egg, oregano, salt and pepper. Divide the mixture into 8 portions, form into balls and place on the prepared baking sheet. Bake until the meatballs are firm to the touch and cooked through, 15 t

  The dumbbells I am using for your reference are 20lb each. I also use 1 x 15lb for some of the exercises later in the workout. 1 1/2 REP SUMO SQUATS 1 1/2 REP SUMO SQUATS 1 1/2 REP SUMO SQUATS LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: X1 LEG RDL SWITCH SIDE! GOBLET SQUAT GOBLET SQUAT GOBLET SQUAT 1 1/2 REP STAGGERED RDL SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! STAPLE: X1 LEG RDL SWITCH SIDE! BULGARIAN LUNGE x 1 DUMBBELL SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! LUNGE TO STAND SWITCH SIDE! LUNGE TO FORWARD LEAN HAND TAP SWITCH SIDE! STAPLE: X1 LEG RDL SWITCH SIDE! 1 1/2 REP QUAD FOCUS BULGARIAN LUNGE SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! KNEEL TO SQUAT SWITCH SIDE! SWITCH SIDE! SWITCH SIDE! FINISHER! 100 x BODYWEIGHT BULGARIAN LUNGES SWITCH AFTER EACH 25 REPS!