health and Beauty 4Ever

  Equipment Needed: Exercise mat or other soft surface. Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (40s work + 10s rest x2 rounds) Cross + Hop Speed Skater Pop Jack Broad Jump Shuffle Cross Climber Station Sprint 15:00 Circuit Two (40s work + 10s rest x2 rounds) Hip Twister Hop Over Jumping Jack Side Leap + Shuffle Inchworm Climber High Knees 25:00 Cool Down & Stretch

  INGREDIENTS 4  portion(s) Pie Topping (Mash potato) 2 lbs potato,  peeled and cubed  1 cup   Milk 1.5 TB   Butter salt,  to taste Pie Filling 2 cups  cooked lamb roughly chopped 1  clove  garlic 1  brown onion 3/4 cups fresh mushrooms, chopped 1 13/4 TB olive oil 1.5 cups vegetables/fruits,  leftover roast veg or frozen peas, corn & carrot mix 1 1/4 cups beef liquid stock,  or water & stock concentrate 1  tbsp  tomato paste 1/2  tbsp  Worcestershire sauce 1/2 cup g  red wine 1-2  tbsp  arrowroot Flour,  depending on sauce thickness RECIPE'S PREPARATION

  Equipment Needed: Dumbbells: I used 2x5lbs, 2x10lbs, Exercise mat or other soft surface. Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (40s work +20s rest x2 rounds) Press Curl In + Out Curl Negative Curl Bicep Burnout (40s work) 12:00 Circuit Two (40s work +20s rest x2 rounds) Overhead Tricep Press (R) Overhead Tricep Press (L) Skull Crusher Tricep Burnout (40s work) 19:00 Circuit Three (40s work +20s rest x2 rounds) Lateral Raise Front Raise Military Hold + Press Shoulder Burnout (40s work) 26:00 Cool Down

INGREDIENTS For the Protein 8 oz  pork, chicken, beef, shrimp, extra firm tofu or mixture of the proteins 1 tsp   fish sauce 1  clove garlic, grated pinch of white pepper For the Sauce 2 tbsp oyster sauce 1 tbsp fish sauce 1 tbsp soy sauce 1 tsp dark soy sauce 2 tbsp palm sugar or honey pinch of white pepper For the Stir-fry 2 tbsp  cooking oil 8  cloves garlic, crushed then chopped 1  to  5  Thai chili, crushed then chopped 1  large shallot, sliced 6 oz  Chinese broccoli or broccolini, cut into bite size 1  lb fresh rice noodle sheets, cut into large chunks and separated or dried rice noodles soaked in hot water for  15  minutes then drained 1  red chili, sliced, optional Handful basil leaves (approximately 2 cups) INSTRUCTIONS Mix your choice of protein (I used shrimp and pork belly), fish sauce, garlic and white pepper in a mixing bowl and let it marinate while preparing other ingredients, about 10 minutes. Combi...

  Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (45s work + 15s rest x2 rounds) Push Press Deadlift + Upright Row Weighted Dead Bug Plank + Squat Pulse Hi-Lo Swing 15:00 Circuit Two (45s work + 15s rest x2 rounds) Back + Forth Inchworm Plank Row Overhead Carry Lunge Squat + Cross Punch Burpee Jack 25:00 Cool Down & Stretch

  WHAT IS YUCA ROOT? If you’ve never heard of yuca, you’re in for a treat – truly. You might know it by the name  cassava . Yuca is a  root vegetable , similar to potatoes but more fibrous, widely used in South American and Caribbean cuisines. It’s a  starchy root , and it’s what tapioca is derived from. Ingredients 1.5   lb   yuca root ,  trimmed, peeled, and cubed 2   cloves   garlic ,  smashed 1   tsp   sea or kosher salt ,  plus additional to taste 2   c   bone broth or water ½   tsp   cracked black pepper 2   tbsp   ghee ,  melted

  Equipment Needed: Dumbbells: 2x15lbs, 2x25lbs Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Optional mini band Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (40s work + 20s rest straight set x2 rounds) Split Lunge (R) Split Lunge (L) Hip Thruster Squat + Toe Tap (40s work +20 sec rest x1) 12:15 Circuit Two (40s work + 20s rest straight set x2 rounds) Kickstand (R) Kickstand (L) Deadlift Pop Lunge (40s work + 20s rest x1 19:30 Circuit Three (40s work + 20s rest straight set x2 rounds) Stationary Lunge (R) Stationary Lunge (L) Sumo Squat Power Jack (40s work + 20s rest x1) 26:30 Cool Down & Stretch

Ingredients 1/4   cup   almond flour 1/4   cup   keto bread crumbs   or extra almond flour or panko pork skins 1   teaspoon   salt 1/2   teaspoon   pepper 1   large   egg Instructions Preheat the oven to 200C/400F. Line a large baking sheet with parchment paper. In a small bowl, whisk together the dry ingredients. In a separate bowl, whisk the egg. Add a chicken tender into the egg wash then dip it in the dry ingredients, ensuring both sides have been coated in the 'breading'. Repeat the process until all the chicken has been coated. Bake the chicken tender for 20 minutes or until they reach an internal temperature of 160C, flipping halfway through. Remove them from the oven and serve immediately. Air fryer instructions Prepare the chicken as instructed. Add them in a single layer to an air fryer basket. Air fry at 200C/400F for 10 minutes, flipping halfway through. SOURCE:  thebigmansworld  

  Equipment Needed: Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (20s work + 10s rest x4 rounds) Pop Jack Cross Climber 9:00 Circuit Two (20s work + 10s rest x4 rounds) Scissor Squat Hops Plank Ankle Reach 13:00 Circuit Three (20s work + 10s rest x4 rounds) Plank Reach + Kick Combo Star Jump 17:20 Circuit Four (20s work + 10s rest x2 rounds) Cheer Squad Crunch Reverse Crunch Bear Plank Walk One Way Bike (R) Bike Lock (R) One Way Bike (L) Bike Lock (L) Bicycle Crunch 25:10 Cool Down & Stretch

  Ingredients for Homemade Bath Soak: 3 cups  Epsom Salt ⅓ cup  Lavender Scented Shampoo  (you could also use body wash) Bronners mis perfect. 1 ½ teaspoon  Olive Oil 2 drops  Lavender Essential Oils That’s it! I bought everything at my local grocery store except for the essential oil but I also love to get things on Amazon to save time and money. How to make Homemade Bath Salts and Scrubs: Making these bath salts is really easy. I mean, really very easy. Are you ready for the instructions? 1. Line a large cookie sheet with  parchment paper  and spread out your homemade bath salts evenly. You’ll want to let them dry out for several hours, or until they are back to salt consistency.We were having a warm day, so I just set my tray outside for a few hours. 2. Mix everything together in a large bowl. You will have a very wet mixture. I know, these don’t resemble what you would think of as “bath salts”.Don’t worry, we’re not done yet. Once you hav...

  4 cups low-sodium chicken broth 1.5 pound boneless, skinless chicken thighs (about 6) 4 frozen corn-on-the-cob pieces (sometimes called “cobbettes”) 1 tablespoon olive oil 1 small onion, thinly sliced 1 celery stalk, thinly sliced 4 garlic cloves, thinly sliced 2 medium russet potatoes (about 1 pound), peeled and cut into 1-inch pieces 2 tablespoons fresh lime juice, plus wedges for serving 1/4 teaspoon dried oregano 1 tablespoon ground cumin kosher salt and black pepper cut-up avocado, fresh cilantro sprigs, and capers, for serving DiDirections In a large saucepan or Dutch oven, combine the chicken broth and 1 cup water and bring to a boil. Add the chicken and corn and simmer until the chicken is cooked through, 10 to 12 minutes.                              Remove the chicken and corn from the saucepan and reserve. Strain the cook...