health and Beauty 4Ever

For this sweaty 30 minute session you will simply need a mat and a bottle of water handy! Please ensure you warm up for at least 5 minutes! The timer will be on for 40 seconds of work, 20 seconds rest! 1/2 BURPEE - SQUAT JUMPS * MOUNTAIN CLIMB -PLANK JACKS SQUAT FOOT TAP-FOOT REACH (one side) PIKE PUSH UP -PLANK TO DOWN DOG X1 LEG BURPEE -KNEE TUCK same side* ALT LUNGE JUMPS -FWD STEP LUNGES* TRICEP PUSH UP -PLANK TUCK* KNEEL TO SQUAT -SQUAT JUMPS* OPP HAND TO FOOT -CROUCH TO PLANK LATERAL LUNGE KNEE TUCK-LATERAL LUNGE BURPEES -HAND TO FLOOR EXPLODE* SHOULDER TAPS -ALT ARM EXTEND X1 ARM BURPEE - X1 ARM PLANK TO TUCK* HOLLOW BODY ROCK-LEG FLUTTERS WIDE PUSH UPS -HIGH KNEES* *Low impact alternatives provided! I am so excited for you to smash this!! I know you will love it so much!! This is one of my favourites! Focusing on the number of reps and quick transitioning these 30 minutes flew by!  

  Day 1, 2 & 3  UPON RISING - Ginger Lemon Detox Drink BREAKFAST - Super Detox Green Juice (or optional Super Simple Green Drink) MID MORNING SNACK - Cucumber, Celery & Carrot Sticks LUNCH - Sushi Salad (or optional green salad) AFTERNOON SNACK - Activated almonds DINNER - Potassium Balance Soup DESSERT - Chia Pudding AFTER DINNER - Calming Chamomile Tea UPON RISING Ginger Lemon Detox Drink Serves 1 Ginger is a powerful detoxifier that helps to kick-start your metabolism. Along with hydrating your body, this drink will help to stimulate bowel movements. Drink one large glass, but if you feel like more, go for it— hydration is important. 1 12-ounce spring or filtered water, at room temperature Juice of 1/2 lemon
 1/2-inch knob of ginger root Add the lemon juice to the glass of water. Finely grate the ginger on a chopping board, then squeeze the ginger pieces in your hand, letting the juice of the ginger drip through your fingers and into the glass of water. Enjoy at roo...

  The timer will be on for 50 seconds of work, 10 seconds rest for the first portion all being lower body. Once we move to upper body focus, the timer will be 45 seconds of work, 15 seconds rest. Timer: 50/10 1 1/2 REP HEEL ELEV SQUATS 1 1/2 REP RDL 1 1/2 REP HEEL ELEV SQUATS 1 1/2 REP RDL 1/2 REP BODYWEIGHT ELEV SQUATS 1/2 REP RDL 1/2 REP BODYWEIGHT ELEV SQUATS 1/2 REP RDL DEADSTOP LUNGE ELEV STAGGERED RDL DEADSTOP LUNGE ELEV (switch) STAGGERED RDL SUMO 1 1/2 REP L SIT HOLD OR LIFTS SUMO 1 1/2 REP L SIT HOLD OR LIFT Timer 45/15 DOUBLE BENT OVER ROW DIAMOND PRESS DOUBLE BENT OVER ROW DIAMOND PRESS ALTERNATING RENEGADE ROWS PUSH UPS ALTERNATING RENEGADE ROWS PUSH UPS ARNOLD PRESS PULLOVER ARNOLD PRESS PULLOVER PALMS UP CURL TRICEP PRESS PALMS UP CURL TRICEP PRESS Finisher: 20 seconds each! SQUATS RDL DOUBLE ROW PUSH UPS! By this finisher, you will have worked very hard! And once you begin the isolation work on the biceps and triceps, you will notice you have alrea...

by:  http://paleogrubs.com/chicken-and-rice-recipe?omhide=true Ingredients 1 1/2 lbs. boneless skinless chicken thighs Salt and freshly ground pepper 2 tbsp extra virgin olive oil, divided 1 medium onion, diced 2 poblano chiles, stemmed, seeded, and chopped 3 cloves garlic, minced 1 tsp cumin 3/4 cup chicken broth 2 cups cauliflower rice 1/2 cup fresh cilantro, chopped Instructions Heat one tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper and place in the pan. Brown on both sides for 5-6 minutes. Transfer to a plate and set aside. Add the remaining olive oil to the same skillet. Add the onion and poblanos and sauté for 4-5 minutes until soft. Add the garlic and cook for one minute more. Add the chicken broth, cauliflower rice, cumin, and salt and pepper to taste. Place the chicken on top of the rice. Reduce the heat to medium-low and cover. Cook for 15-20 minutes, stirring regularly, until ...

Trisets... every 1st and 3rd exercise I are exactly the same!!! The timer will be on for 30 seconds per exercise, so each triset is 1 min 30 seconds in duration with 30 seconds rest in between each triset! For this leg session, you will need a dumbbell/pair of dumbbells (though I expect you won’t be using them a lot!), a wall for wall sits and your mat! The dumbbell I am using for your reference is 25kg. SUMO HOLD SUMO JUMP SUMO HOLD X1 LEG WALL SIT LATERAL POJO JUMP (same leg) X1 LEG WALL SIT (same leg) X1 LEG WALL SIT (switch leg) LATERAL POJO JUMP (same leg) X1 LEG WALL SIT (same leg) LUNGE TO FRONT KNEE DRIVE LUNGE HOLD (same leg) LUNGE TO FRONT KNEE DRIVE (same leg) LUNGE TO FRONT KNEE DRIVE (switch) LUNGE HOLD (same leg) LUNGE TO FRONT KNEE DRIVE (same leg) STAGGERED SQUAT HOLD STAGGERED SQUAT JUMP (same side) STAGGERED SQUAT HOLD (same side) STAGGERED SQUAT HOLD (switch) STAGGERED SQUAT JUMP (same side) STAGGERED SQUAT HOLD (same side) LATERAL LUNGE TO KNEE TUCK HOLD (s...

  I NGREDIENTS 1 can tuna, drained (packed in water or olive oil) 1 small head romaine lettuce, chopped 1 cucumber, diced I small apple, diced 3 tablespoons good mayonnaise (homemade, avocado mayo, Dukes) Himalayan pink salt to taste Freshly cracked black pepper A few dashes of your favourite all purpose seasoning (optional) INSTRUCTIONS Wash fruit and vegetables and  spin dry In a salad spinner Cube cucumbers, apples Chop lettuce into bite-sized pieces Toss ingredients in a salad bowl and serve. Enough for two portions for a whole meal.

The timer will be on for a majority of the workout for 45 seconds of work, 15 seconds rest, occasionally it will be 50 seconds of work, 10 seconds rest. It is important to go at your own pace. This applies to all the exercises. You will notice I perform each movement pretty slow... controlling the movement makes the weight feel a lot heavier, particularly on the lowering portion! SHOULDER PRESS PULLOVER SHOULDER PRESS PULLOVER CHEST PRESS ALTERNATING RENEGADE ROWS CHEST PRESS ALTERNATING RENEGADE ROWS BENT OVER ROW PUSH UPS BENT OVER ROW PUSH UPS FLYES REAR DELT FLYES FLYES REAR DELT FLYES FRONTAL RAISE SUPINE ROW FRONTAL RAISE SUPINE ROW TATE PRESS (50/10) CURLS (50/10) TATE PRESS (50/10) CURLS (50/10) SKULLCRUSHER HAMMER CURL SKULLCRUSHER HAMMER CURL DEADBUG one side HOLD! DEADBUG switch side HOLD! DOUBLE DEADBUG HOLD! Finisher: DEEP PUSH UPS HOLD! SWEEPS HOLD! DEEP PUSH UPS HOLD! You should be feeling pretty fatigued by the time you reach the Arnold Presses so ensure you per...

  Ingredients ▢ ¼   recipe of birria consomé  *see below ▢ 20   corn tortillas ▢ 2   cups   shredded Oaxaca cheese ▢ 1   peeled and small diced yellow onions ▢ ½   cup   chopped fresh cilantro ▢ juice of 2 lemons Instructions Prepare the birria consomé but do not add the chopped meat back to the strained liquid in the pot. Making 1 taco at a time, lightly dip two corn tortillas into the top part of the consomé liquid and place on top of each other in a cast-iron skillet over medium to medium-high heat. Immediately evenly sprinkle some of the cheese onto the top of the corn tortilla, followed up with evenly adding some of the chopped meat to the one-half side of the taco on top of the cheese. At this point you can also add on diced onions and cilantro, but that part is optional. Cook for a minute or two and then fold the taco over to help form it. Cook for about one more minute. Repeat the process until all of the meat has been used. Serve eac...