health and Beauty 4Ever

  Breakdown: 1 no full body circuit x1 round 40s work + 20s rest 1 no repeat ab circuit x1 round 20s work + 10s rest (take 0s rest for an extra challenge!) Equipment Needed: dumbbells + exercise mat or other soft surface. Warm Up Side Shuffle Squat & Toe Tap Plank Shoulder Taps Cross Deadlift & Press Frogger Sprint or Skipping Squat & Side Swing Forward Lunges Jumping Jacks Walking Plank Jacks Frog Jumps Lateral Bounds Sit Up & Twist Toe Touch Knee Tuck & Kick Out Penguin Crunch Russian Twist Flutter Kicks Oblique Climbers Plank Rocker Cool Down

  Ingredients 1/3 cup olive oil 1/4 cup soy sauce or tamari or coconut aminos 3 T balsamic vinegar 1/4 cup orange juice 1/3 cup lime juice 4 grated garlic cloves 1/3 cup cilantro 1 t onion powder 2 t dried oregano rub in palms to make powder Instructions Add it all in a ziplock and marinade from a hour to overnight! Grill, broil or smoke to your liking.

2 ROUNDS Warm Up TRaise Combo Butt Kicks Front Swings Curtsey Lunge Mt Climbs Speed Skater Side Lunge & Press 1 Leg Deadlift Butt Kicks Squat & Leg Lift Tricep Push up V-Squeeze Speed Skaters Cool Down

  Ingredients 14-ounce can whole berry cranberry sauce 1 tablespoon lemon juice White or yellow cake mix (I am using a keto you can do a paleo too), plus whatever ingredients are called for on the box; the boxed cake mix I used called for water, eggs and butter instead of vegetable oil. Directions Step 1: Make the cranberry topping In a bowl, mix the canned cranberry sauce and lemon juice together. Make sure you’re using whole-berry cranberry sauce here to get the right texture (the jellied stuff will just fall apart). Step 2: Prepare the pan ALLISON ROBICELLI FOR TASTE OF HOME Grease a square cake pan , and line it with either parchment paper or aluminum foil. Pour the cranberry mixture into the pan and spread evenly across the bottom. Step 3: Make the cake layer Prepare the cake mix according to the package directions. If you want to  make box cake mix taste homemade  (or homemade-ish), add a teaspoon of almond extract or vanilla extract. Then carefully spoon the batter evenly on top

  Warm Up Side Lunges Tricep Kickback Dolphin Push Up Goblet Squat Tricep Push Up Skullcrusher Oblique Twist Pop Squat Hamstring curls or Donkey Kicks Glute Bridge Spot Sprint Cool Down

  Ingredients ▢ 1   pound   dried Great Northern white beans, picked over and rinsed ▢ 1   tablespoon   olive oil ▢ 1   small   yellow onion, diced ▢ 2   ribs   celery, chopped ▢ 1   medium   carrot, peeled and chopped ▢ 3   cloves   garlic, finely chopped ▢ 2   tablespoons   fresh rosemary and thyme, minced  or 2 teaspoons dried, or 2 teaspoons herbs de Provence ▢ 1   bay leaf ▢ 2   pounds   meaty, smoked ham shanks ▢ 8   cups   water ▢ 2   sprigs   parsley Instructions  Turn Instant Pot on sauté setting and heat olive oil in insert.  I use the medium heat setting for sautéing.  Add onion, celery and carrots and sauté until starting to soften, a few minutes.  Add garlic, stir a few seconds until fragrant, then add herbs and bay leaf, stir and turn off sauté  function. Add  the dried beans to the pot along with the ham shanks.  Pour in 8 cups of water and combine gently.  Toss in 2 sprigs of  parsley. Close  lid and seal pressure cooker.  Cook on high pressure and set timer for 35 minu

Breakdown: Warm up HIIT circuit x2 rounds. 40s work + 20s rest Ab finisher x 2 rounds. 20s work + 10s rest. Cool down Warm Up Plank & Ankle Reach Tick Tok Lunge Switch Sides Double Pulse Squat Cross Deadlift & Press Crab Dance Burpee Jacks Toe Touch Reverse Crunch Russian Twist Plank Rocker Roll Up Cool Down  

  Ingredients ¼   cup   chopped onion 2 tablespoons Gochujang 5   tablespoons   soy sauce or tamari  2 ½   tablespoons   brown sugar or Swerve brown or RAW honey 2   tablespoons   minced garlic 1 tablespoon minced ginger 2   tablespoons   sesame oil 1   tablespoon   sesame seeds ½   teaspoon   cayenne salt and ground black pepper to taste 1   pound   skinless, boneless chicken breasts, cut into thin strips Directions Whisk onion, soy sauce, gochujang, brown sugar, garlic, ginger, sesame oil, sesame seeds, cayenne pepper, salt, and black pepper together in a bowl until marinade is smooth. Cook and stir chicken and marinade together in a large skillet over medium-high heat until chicken is cooked through, about 15 minutes. I like to have perilla leaves or butter lettuce leaves to eat it with or over riced garlic cauliflower. Enjoy!

Warm Up Power Jacks 1 Arm Chest Press 1 Arm Fist Pumps Rear Delt Flyes Hip Thrusters Sumo Squat Pulses Lunge & Bicep Curl Side to Side Squat Shadow Boxing  

  Dandelion greens 1 leaf of kale with the stalk 1 leaf of collard green spinach Watercress (1/2 bunch) Carrot tops dill cilantro parlsey Ginger root Horseradish 3 garlic cloves 2-3 green onions  red onions 1/2-3/4 avocado  1/4 red bellpepper  5 cherry tomatoes Peel of 1 cucumber plus a little cucumber Brocoli florets (2-3) 1/2 zucchini Red cabbage (1/2 cup) Juice of 1/2 lemon olive oil (1-2 tsp) ACV nutritional yeast dulse pieces celtic sea salt Soaked wild rice (1 cup) soaked garbanzo beans (1/4 cup) Raw croutons (see her videos for the recipe) pine nuts (small handfull) pumpkin seeds (small handfull) 5 walnuts  Voilà !

Breakdown: HIIT Cardio Circuit x 2 rounds. 40sec work + 20 sec rest Stability Ball Ab circuit x 2 rounds. 20 sec work + 10 sec rest Warm up Side Lunge & Hop Double Pulse Jump Squat Ninja Hop Up Reverse Lunge & Knee drive Front Swing Scissor Squat Weighted Jacks Crunches Dead Bug Leg drop Bent Knee Crunch Hold Full Plank Stretch