health and Beauty 4Ever

  Workout Breakdown: 0:00 Intro 0:40 Warm Up 4:25 Circuit One (40s work + 20s rest x2 rounds) Curl + Hold (R) Curl + Hold (L) Alternating Front Raise Overhead Press (R) Overhead Press (L) Leaning Side Raise (R) Leaning Side Raise (L) 1-Arm Chest Press (R) 1-Arm Chest Press (L) Bent Over Row (R) Bent Over Row (L) Alternating Rear Fly Single Arm Snatch (R) Single Arm Snatch (L) Single Arm Sprawl 34:30 Tabata Burnout (20s work + 10s rest x2 rounds) Push Ups (20s work + 10s rest x2 rounds) Super Human Tricep Burnout (20s work + 10s rest x2 rounds) Shoulder Burnout Bicep Burnout (20s work + 10s rest x2 rounds) Shadow Box 40:50 Cool Down & Stretch

  Ingredients 1/2 cup low-sodium soy sauce 1/3 cup honey 1/3 cup hoisin sauce 2 tablespoons rice vinegar 1 teaspoon sesame oil 2 teaspoons fresh ginger, minced 5 cloves garlic, minced 1 small onion, finely diced 1/4 teaspoon red chili flakes 4 large chicken breasts, bone-in and skin-on, skin removed 3 tablespoons water 2 tablespoons cornstarch or arrowroot rice, to taste, cooked and warm, for serving or cooked riced cauliflower Directions Step 1 - In a large bowl, add the soy sauce, the honey, the hoisin sauce, the rice vinegar, the sesame oil, the fresh ginger, the garlic, the onion, and the chili flakes and stir until it is well-combined. Step 2 - Place the chicken breasts in a slow cooker and top with the sauce mixture. Step 3 - Cover the slow cooker and cook the chicken mixture on low heat, about 4-5 hours. Step 4 - Transfer the chicken breasts to a clean plate. Discard the bones and shred the meat. Step 5 - In a small bowl, add...

  Workout Breakdown: 0:00 Intro 1:15 Warm Up 4:00 Glute Activation (40s work + 10s rest x1 round) Lateral Walk Squat Side Steps Glute Bridge 7:30 Circuit One (40s work + 20s rest x 3 rounds) Squat + Lunge Split Lunge + Deadlift (R) Split Lunge + Deadlift (L) Stiff Deadlift Squat + Hop 22:45 Circuit Two (40s work + 20s rest x 3 rounds) Elevated Squat 1-Leg Thruster (R) 1-Leg Thruster (L) Side Lunges Curtsy, Squat + Hop 37:45 Cool Down & Stretch

  Ingredients 2   pounds   pork roast or loin ½   teaspoon   kosher salt   more to taste ½   teaspoon   black pepper   more to taste ¼   cup   unsalted butter ½   onion   sliced thinly 24   ounces   sauerkraut   UNDRAINED 14  ounces   (1 package) precooked kielbasa, sliced into ½-inch rounds Caraway seeds   optional Instructions In the Instant Pot Preheat the pressure cooker on Sauté mode. Add butter to pot and melt. Cut pork into 1-inch chunks and season pork chunks with salt and pepper to taste. Place in a single layer in the pot and sear for 3 minutes, stirring to brown all over. Remove to a plate and repeat with remaining pork. Return all pork to the pot. Stir in the stock and deglaze the pot, scraping the browned bits from the bottom. Add the onion and stir, then cook for 2-3 minutes until liquid is reduced by half. Press the Cancel button. Pour sauerkraut on top of pork and onions. Secur...

  Workout Breakdown: 0:00 Intro 0:40 Warm Up 3:25 Circuit One (45s work +15s rest x2 rounds) Squat + Raise Lunge + Twist Heel Lift + Squeeze Side Lunge + Bend Toe Tap + Squeeze (R) Toe Tap + Curl (L) Kick Back Combo Knee Drives 19:35 Circuit Two (45s work +15s rest x2 rounds) Lean Back + Row Kick Crunch & Curl (R) Kick Crunch & Curl (L) Side Lift + Kick (R) Tricep Press + Kick (R) Side Lift + Kick (L) Tricep Press + Kick (L) Bear Kick Back + Hop 35:40 Cool Down & Stretch

  Ingredients 1   medium butternut squash   halved and seeded 2-3   dried red chiles 1   Tbsp   olive oil 1   small onion   chopped 2   cloves   garlic   minced 2   teaspoons   finely chopped fresh ginger 1   Tbsp  molasses  or Monkfruit 1   tsp   curry powder ½   teaspoon   fine sea salt 4   cups  chicken bone broth  1 14-   ounce   can coconut milk 1   pound   large shrimp   peeled and deveined  ¼   cup   chopped fresh cilantro ¼   cup   shredded unsweetened coconut   toasted (optional) Lime wedges Instructions Preheat oven to 350 degrees. Rub the cut edge of the squash with olive oil and bake, cut side up, for approximately one hour. The squash is done when a fork can easily slide through the flesh. Remove from the oven and cool while preparing the rest of the soup. Put the red chiles into a small bowl and cover with...

Workout Breakdown: 0:00 Intro 0:40 Warm Up 4:00 Circuit One (40s work +20s rest x2 rounds) Skate + Press (R) Skate + Press (L) Lunge + Twist Swing + Switch Bear Plank Row Squat, Curl + Press Speed Ladder 18:10 Circuit Two (40s work +20s rest x2 rounds) Overhead Carry Lunge Deadlift + Row Push Up Climber Pull Over Crunch Skull Crush + Press Sumo Squat + Row Power Jack 32:10 AMRAP (5Min) Ski Hop Weighted Jack Cross Punch Burpee 37:40 Cool Down & Stretch  

Ingredients Chicken Taco Seasoning ▢ 2   tsp   chili powder ▢ ½   tsp   paprika ▢ 1½   tsp   salt ▢ 1   tsp   garlic powder ▢ 1   tsp   onion powder ▢ ½   tsp   ground cumin ▢ ½   tsp   ground black pepper ▢ ½   tsp   dried oregano ▢ 1   tbsp   extra virgin olive oil Mexican Chicken ▢ 1   Chicken taco seasoning  ingredients above ▢ 2   lbs   Chicken   boneless skinless breasts or thighs ▢ 1   cup   chicken broth   low or no sodium Chicken Tacos ▢ tortillas ▢ shredded cheese ▢ tomato   diced ▢ guacamole ▢ sour cream ▢ cilantro   diced Instructions  In a small bowl combine all of the ingredients to make the chicken taco seasoning. Stir to combine. Coat the chicken on both sides with the chicken taco seasoning. Drizzle the olive oil and heat in a large skillet over medium heat. Add the chicken and let it cook for about 2-3 minutes on each side. Po...