health and Beauty 4Ever

  Equipment Needed: Dumbbells: I used 5 & 10lbs sets Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:00 Intro 0:34 Warm Up 5:15 HIIT Circuit One (40s work + 20s rest x1 round) Squat Plank Reach + Row Side Lunges + Press Push Back Push Ups Toe Touches Sumo Squat In + Out Curls Plank + Leg Lifts Bicycle Crunch Deadlift, Lunge + Raise Row + Kickback Curtsey + Lift 17:28 HIIT Circuit Two (40s work + 20s rest x1 round) Pop Squats Inchworm Jack Speed Skater In + Out Hops Plank Ankle Reach Reverse Crunch + Kick Out Burpee + Curl Scissor Squat Hops Cross Punch Side Leap + Hop Jumping Jacks High Knees 29:28 Cool Down & Stretch

  Ingredients 1  pecan  pie crust   homemade or store-bought ⅔   cup   coconut cream   cream only, from 1 can or RAW cream ⅓   cup  granulated monkfruit or more ¼   cup   almond butter ¼   cup   milk of choice ¼   cup  arrowroot ½   cup   dairy free chocolate chips 1   teaspoon   coconut oil Instructions Add the coconut cream, monkfruit, almond butter, milk, and arrowroot to a blender and set aside. Next, melt the chocolate chips and coconut oil together in a small saucepan over low heat, whisking frequently until the chocolate has melted. Pour melted chocolate into the blender. Blend mixture for at least 30 seconds or until it's smooth. You may need to scrape down the sides once or twice. Pour chocolate mixture into the pie crust, using a spatula to smooth it out. Sprinkle the pie with chopped chocolate (optional). Place pie in the refrigerator for anywhere from 4-24 hours. Remove the pie from the refrigerator at least 10 minutes before serving. Slice and enjoy!

DAY 7 KILLER HIIT CHALLENGE = FULL BODY HIIT! Killer Workout incoming 💦💦 It's super sweaty & super fun, working all major muscle groups to burn fat, gain strength and improve endurance! Let's finish this Summer Body Challenge STRONG! Let's do it Team! ▸ Muscles Worked: Full Body ▸ Time: 45 Min ▸ Equipment: No Equipment ▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move. ▸ The Workout: 1. Warm Up 0:00 - 04:41 2. Workout 04:41 - 46:26 3. Cool Down 46:26 - 51:36 Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.  

  INGREDIENTS 4   strips of bacon   chopped 1   small onion   diced 1   jalapeno diced   2 if they want it hotter 1   tablespoon   brown sugar substitute 1   pound   ground chicken 6   tablespoons   coconut flour 1/4   teaspoon   salt 1/4   teaspoon   pepper 1/4   teaspoon   smoked  paprika 2   cups   shredded sharp white cheddar INSTRUCTIONS   In a skillet fry up the chopped-up bacon and drain the grease. Then add the onion and jalapenos and cook for about 5 min. Set aside. In a large bowl mix the remaining ingredients and add cooled veggies and bacon to the mixture. Mix and make into meatballs. Add to a sprayed air fryer basket and air fry at 400 degrees for 10-12 minutes. Dip in warm queso.

It's time to mix it up for DAY 6 with 25 minutes of controlled low impact, ab burning exercises to really work and strengthen your core. Team - trust me, these core exercises will help you improve your stability and control so much! Are you ready to give it a go?? Let's do it! WORKOUT DETAILS 👉🏼 Duration: 25 MINS 👉🏼 Intensity: Low Impact 💧 👉🏼 No Equipment 👉🏼 50 Sec Work, 10 Sec Rest 👉🏼 No Repeat Please remember that we are all different and that you can make this your OWN workout... take a longer break when you need to.  

WORKOUT DETAILS 👉🏼 Duration: 30 MIN (plus 5 mins of cool-down stretches) 👉🏼 Intensity: Super Sweaty 💧💧💧 👉🏼 No Equipment 👉🏼 50 Sec Work, 10 Sec Rest 👉🏼 No Repeat * with Cool Down Stretches Please remember that we are all different and that you can make this your OWN workout... take a longer break when you need to.  

  INGREDIENTS ▢ ¾   cup   low fat cottage cheese ,  I like Good Culture ▢ 2   tablespoons   minced chives or finely minced scallion greens ,  divided ▢ Freshly ground black pepper ▢ ½   cup   sliced Persian cucumbers ▢ ½   medium bell pepper ,  seeded and chopped ▢ 10   halved grape tomatoes ▢ 1   tablespoon   chopped ,  roasted shelled pistachios ▢ Kosher salt INSTRUCTIONS In a small bowl, combine cottage cheese with 1 tablespoon chives and pepper, to taste. Layer cucumbers, peppers and tomatoes on top then garnish with remaining 1 tablespoon chives and pistachios. Sprinkle with a pinch of salt and pepper, to taste

  DAY 4! Today's HIIT Challenge workout is another No Jumping workout helping you to build and strengthen your muscles. You should feel the burn by the end of the 45 minutes - that's for sure! No repeat exercises so you can't get bored :) No excuses, let's crush it TEAM! WORKOUT DETAILS 👉🏼 Duration: 40 MINS (plus 5 mins of cool-down stretches) 👉🏼 Intensity: Medium Sweaty 💧💧 👉🏼 No Equipment 👉🏼 50 Sec Work, 10 Sec Rest 👉🏼 No Repeat Please remember that we are all different and that you can make this your OWN workout... take a longer break when you need to.

Most people don’t eat enough when they are cleansing. Three meals a day does not really hold the average person over. How do you make yourself feel full? What should you be eating in between meals to make sure that you have energy? We are going to give you a sample day of recipes, which require minimal prep time, that are acceptable to eat on all of my cleanses. Apple, Blueberry, & Banana Green Smoothie For Breakfast Are you trying to  absorb a lot of nutrients  in one go? Want to aid digestion? Sounds to us like you need this fiber-rich green smoothie. Ingredients 1   apple, cored 1   banana, cut into pieces and frozen overnight 2   c   baby spinach 1/2   c   blueberries 1/2   c   filtered water Instructions Add all of the ingredients to a blender and blend until you get a smooth consistency. Enjoy! Mid-Morning Snack Almond butter reigns supreme  when it comes to nut butters . You get healthy doses of magnesium, protein, and it tastes awesome on almost anything. Cut up one or two