health and Beauty 4Ever

Equipment Needed // Exercise Mat Shop Equipment on My Amazon Storefronts: (US) https://www.amazon.com/shop/heatherro... (CA) https://www.amazon.ca/shop/heatherrob... (UK) https://www.amazon.co.uk/shop/heather... Workout Breakdown: 0:00 Intro 0:33 Warm Up 4:35 Circuit One (40s work + 10s rest x3 rounds each exercise) Jump Squat Skater Hops Ankle Reach Butt Kicks + High Knees Double Bicycle Squat Jack 19:45 Circuit Two (40s work + 10s rest x3 rounds each exercise) Broad Jump + Crawl Frog Crunch Lateral Sprint Push Up + Climb Pop Squat Burpee Jack 35:00 Cool Down & Stretch  

Ingredients: 5 oz (1 can) full-fat coconut milk 1/3 cup pureed canned pumpkin  1 Tbsp RAW honey 1 Tbsp gelatin 1 tsp vanilla extract ½ tsp cinnamon Directions: Add all ingredients (excluding the gelatin) to a small pot and warm on low/med heat Use an immersion blender to blend ingredients Add gelatin and mix again with the immersion blender Turn off heat and pour into container to cool Put in fridge for 1 hour Enjoy!

  Workout Breakdown: 0:00 Intro Warm Up Circuit One (45s work +15s rest x1 round) Banded Squat Squat + Toe Tap Lateral Walk Glute Bridge Robot Row Banded Curl Lift + Pulse Circuit Two (40s work +20s rest x3 rounds) Sumo Squat Stationary Lunge (R) Stationary Lunge (L) Circuit Three (40s work +20s rest x3 rounds) Kneeling Tricep Press Renegade Row Curl + Press Circuit Four (40s work +20s rest x3 rounds) Front Squat Rocket Push Up Alternating Snatch Cool Down & Stretch

Raw Chocolate-Coated Caramel Yolo Balls Makes 20 Yolos PREP TIME: 25 minutes CHILL TIME: 40 minutes gluten-free, raw/no bake, soy-free option, grain-free, nut-free option Ingredients for the Caramel 7 ounces (200 g) (1 cup/250 mL) pitted soft Medjool dates 1 1⁄2 tsp. (7 mL) peanut butter or other nut or seed butter Pinch of fine-grain sea salt Ingredients for the Chocolate Coating 1⁄4 cup plus 3 Tbsp (100 mL) dark chocolate chips 1⁄2 tsp. (2 mL) coconut oil Flaked sea salt or chia seeds (optional) Directions for the Caramel Process the pitted dates in a food processor until a sticky paste forms. Add the peanut butter and salt and process until combined. The mixture will be very sticky, but this is what we want. Scoop the sticky mixture into a bowl and freeze, uncovered, for about 10 minutes. (Chilling makes the caramel easier to shape into balls.) Line a plate with parchment paper. Lightly wet your fingers and shape the chilled caramel into small balls...

  Workout Breakdown: 0:00 Intro 0:30 Warm Up 4:20 Circuit One (45s work + 15s rest x1 round) Weighted Crunch Marching Oblique Crunch Sit Up + Twist Crunch + Leg Drop Reverse Crunch & Tuck Side Bend (R) Side Bend (L) Wood Chop (R) Wood Chop (L) Dumbbell Halo 14:23 Circuit Two (45s work + 15s rest x2 round) Lunge Switch + Curl Side Lunge + Press (R) Side Lunge + Press (L) Ski Squat Plank Hop + Row Side Squat + Curl Single Arm Swings Bent Over Row Combo Loaded Pop Squat 32:30 Cool Down & Stretch

Ingredients for Shredded Beef: a lean chuck roast, about 2 1/2 - 3 lbs. before trimming 1 T steak seasoning of your choice  2 tsp. olive oil, for browning meat 1 1/4 cup mild or medium salsa 1 can (4 oz.) diced green chiles 2 T fresh squeezed lime juice 1 T taco season 1/4 - 1/2 tsp. salt Ingredients for Spicy Slaw: 1/4 small head green cabbage, very thinly sliced, then slightly chopped 1/4 small head red cabbage, very thinly sliced, then slightly chopped 1/2 cup chopped fresh cilantro 2 T mayo 2 T fat free Greek yogurt or sour cream 1 tsp.  green Tabasco sauce   Ingredients for Tacos: 8 organic corn tortillas 2 avocados, diced 2-3 tsp. fresh squeezed lime juice, to toss with avocado cut lime pieces to squeeze on tacos (optional) extra  green Tabasco sauce  for serving (optional) Instructions: Trim all visible pieces of fat and gristle from the chuck roast and cut it into several pieces.  (I save the ...

  Workout Breakdown: 0:00 Intro 0:35 Warm Up 4:25 Circuit One (40s work +20s rest x2 rounds) Travelling Push Up Alternating Fly Chest Press Upward Chest Fly 12:24 Circuit Two (40s work +20s rest x2 rounds) Kneeling Press (R) Kneeling Press (L) Front + Side Raise Around The World 20:30 Circuit Three (40s work +20s rest x2 rounds) Neutral Press (L) Neutral Press (R) Negative Fly T-Push Ups 28:30 Circuit Four (40s work +20s rest x2 rounds) Upright Row Negative Military Press Rear Delt Fly Cross Punch Combo 36:30 Cool Down & Stretch

INGREDIENTS 2 white sweet potatoes, shredded ***TIP-do several at once(I use my food processor) on the weekends to make this super speedy on a weekday! 2-3 tbs coconut or extra light olive oil 1/2 tsp garlic powder 1/2 tsp onion powder Salt & Pepper, to taste 1)Begin by heating a large pan to medium-high heat. 2)Add your oil to the pan. 3)Once oil is hot, carefully add the potatoes to the pan in a thin, even layer. 4)Sprinke with garlic powder, onion powder and s&p (I use a LOT!) 5)  Let them cook for a good 6-7 minutes or until they are nice a brown on the bottom. DO NOT TOUCH them! Once you flip, it'll be hard to get that crust back, so leave them alone till they look nice and crispy! After you flip them, let the underside cook an additional 4-5 minutes, stirring occasionally to make sure every piece gets nice and crunchy! That's it! Serve alongside perfectly cooked eggs! #whole30recipes   #whole30

Workout Breakdown: 0:00 Intro Warm Up Circuit One (40s work + 20s rest x2 rounds) Kickstand (R) Kickstand (L) Stiff Leg Deadlift Reverse Lunge (R) Reverse Lunge (L) Goblet Squat + Lunge Pop Lunge (40s work + 20s rest x1) Circuit Two (40s work + 20s rest x2 rounds) Curtsy Lunge (R) Curtsy Lunge (L) Sumo Deadlift + Squat Side Lunge (R) Side Lunge (L) 1.5 Hip Thruster In + Out Squat Hop (40s work + 20s rest x1) Cool Down & Stretch  

PALEO SLOW COOKER CARNITAS TACOS http://www.paleocupboard.com/slow-cooker-carnitas-tacos.html   Ingredients: -  2 1/2 pound  boneless pork shoulder - 2 Tbsp. lard/bacon fat or tallow - Sea Salt - Ground black pepper - 1/4 cup chicken broth - 1 medium orange, juiced - 1 lime, juiced - 4 cloves garlic, chopped - 2 tsp. dried cumin - 2 tsp. dried oregano - 1/2 tsp. cayenne pepper - 1 small onion, sliced - 1 large jicama, thinly sliced (or 2 small jicama if using a mandolin slicer) TOPPINGS: - 2 ripe avocados, sliced - 1 cup fresh cilantro, chopped - 2 limes, quartered - Salsa (optional) - Hot sauce (optional) Equipment: - Cutting board - Kitchen knife - Garlic press - Slow Cooker - Large Skillet - Stirring Spoon - Measuring Cups - Measuring Spoons - Baking sheet - Fork (for shredding the meat) - Mandolin slicer (optional) - Paper towels Directions: 1. Pat the pork shoulder dry with paper towels and season generously with s...

Workout Breakdown: 0:00 Intro 0:45 Warm Up Tabata One (20s work + 10s rest x4 rounds) Jumping Jack Mountain Climber Tabata Two (20s work + 10s rest x4 rounds) Jump Squat Rocket Push Up + Jack Tabata Three (20s work + 10s rest x4 rounds) Bicycle Crunch Crab Dance Tabata Four (20s work + 10s rest x4 rounds) Lunge + Switch Push & Kick Thru 20:00 Tabata Five (20s work + 10s rest x4 rounds) Criss Cross + Kick Cross + Hop Tabata Six (20s work + 10s rest x4 rounds) Fast Feet 1-Arm Plank + Hop Tabata Seven (20s work + 10s rest x4 rounds) Full Body Crunch High Knees Tabata Eight (20s work + 10s rest x4 rounds) Walking Plank Star Jump 36:10 Cool Down & Stretc  

  Ingredients 4 medium Russet potatoes, cut into bite size pieces 1lb. lean ground beef 1 onion diced 3 carrots, peeled and sliced 3 stalks celery, diced 6 slices of bacon, cooked and crumbled 8 cups of vegetable broth or chicken broth 1 cup milk ½ cup heavy cream 1 tsp minced parsley Salt and pepper to taste 3 tbsp arrowroot 1 cup finely grated cheese of your choice Add the bacon to a soup pot and cook until the fat is crispy. Remove from the pan and set aside. Cook beef in bacon fat. Pour off most of the bacon fat, but do not clean the pan. Return the pan to medium heat and add in the onion, celery and carrot Stir and cook for two minutes, then add in the diced potatoes, salt and pepper and any other seasonings you like and the beef back in. Pour in the broth and bring to a low boil Cook for 10 minutes or until the potatoes start to soften and add the bacon back in. Whisk the arrowroot flour and the milk, add to the pot and stir continuously Cook till thiicken and serve w/ some g...

  Workout Breakdown: 0:00 Intro 0:45 Warm Up 4:40 Circuit One (40s work + 20s rest x2 rounds) Robot Row Dumbbell Pullover 1-Arm Row 1-Arm Row Underhand Row Super V-Squeeze 16:50 Circuit Two (40s work + 20s rest x2 rounds) Banded Curl Alternating Curls Isolated Curl (R) Isolated Curl (L) Rotation Curl Negative Curl 28:50 AMRAP (6 reps each) Rear Fly In + Out Curl Plank Row Squat + Curl 34:25 Cool Down & Stretch

Ingredients  4   boneless skinless chicken thighs ▢ 1   Tablespoon   Italian seasoning ▢ ½   teaspoon   salt ▢ ¼   teaspoon   onion powder ▢ ⅛   teaspoon   paprika ▢ ⅛   teaspoon   pepper ▢ 2   Tablespoons   avocado oil ▢ 2   Tablespoons   butter ▢ 2   teaspoons   minced garlic ▢ 2 ½   cups   sliced white mushrooms ▢ ¼   teaspoon   ground thyme 11   sun-dried tomatoes ,  roughly chopped ▢ 1   cup   heavy whipping cream ▢ ¼   cup   unsalted chicken stock ▢ ½   cup   grated Parmesan cheese Optional Garnishes  ▢ Freshly-cracked pepper ▢ Red pepper flakes ▢ Fresh parsley Instructions  Season Chicken:  Add chicken thighs to a mixing bowl and toss with Italian seasoning, salt, onion powder, paprika, and pepper. Cook Chicken:  In a large pan over medium-high heat, heat oil. Add seasoned chicken thighs and cook on each side for...