health and Beauty 4Ever

  Equipment Needed // Single heavy dumbbell (20-35lbs+) Mini Resistance Band 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 0:45 Warm Up 4:35 Glute Activation (45s work +15s rest x2 rounds) Lateral Walk Squat & Press Hamstring Curl Glute Bridge Bridge + Pulse 14:45 Circuit One (40s work +s20 rest x2 rounds) 1.5 Sumo Squat Split Lunge (R) Split Lunge (L) Glute Kick Back (R) Glute Kick Back (L) 24:55 Circuit Two (40s work +s20 rest x2 rounds) Good Morning Elevated Thruster (R) Elevated Thruster (L) Side Bridge Lift (R) Side Bridge Lift (L) 35:00 Cool Down & Stretch

Chicken Tikka Masala http://comfybelly.com/2014/04/chicken-tikka-masala/#more-17414 I’ve been wanting to make this dish for years, and while I’m mostly into fish as a source of animal protein, the amazing array of spices drew me in.  Print Recipe  Chicken Tikka Masala To make this dairy-free, replace the yogurt with cashew cream or use a dairy-free yogurt. Another option is to use almond milk or another nut or seed milk. The red sauce is quite thick so any milk will work. Chicken Marinade 2 pounds (900 g) boneless, skinless chicken thighs or breasts, cut into bite-size pieces (trim excess fat off thighs) 2 tablespoons lemon juice 1 tablespoon grated ginger 2 garlic cloves, peeled and minced 2 teaspoons ground cumin 1 teaspoon cinnamon 1/4 teaspoon tumeric 1/4 teaspoon salt 1/2 cup yogurt or cashew cream (recipe follows) Masala Sauce 1 tablespoon olive oil 1 yellow onion, peeled and chopped 2 garlic cloves, peeled and minced...

  Equipment Needed // light hand weights (2-8lbs) 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 0:30 Warm Up 3:00 Circuit One (45s work +15s rest x2 rounds) Plie Windmill Lunge + Deadlift (R) Lunge + Deadlift (L) Squat + Pull Dead Bug Combo 13:10 Circuit Two (45s work +15s rest x2 rounds) Bird Dog Press Up Oblique Twist + Kick (R) Oblique Twist + Kick (L) Down Dog + Tap Loaded 100's 23:20 Circuit Three (45s work +15s rest x2 rounds) Hold, Lift + Squeeze Plie + Fist Pump Curtsy, Curl + Press Squat + Front Raise Cross Knee Drive 33:30 Cool Down & Stretch

  Ingredients 1   5 lb   Bone-in turkey breast   (with skin; boneless turkey breast or other sizes work too) 1/4   cup   Unsalted butter   (softened to room temperature) 2   tbsp   Garlic   (minced) 2   tbsp   Fresh thyme   (finely chopped) 1 1/2   tbsp   Fresh rosemary   (finely chopped) 1 1/2   tbsp   Fresh sage   (finely chopped) 2   tsp   Onion powder 2   tsp   Sea salt 1   tsp   Black pepper Instructions Preheat the oven to 350 degrees F (177 degrees C). Bring the turkey breast to room temperature for  30 minutes . Remove the gravy packet from the inside of the turkey breast if it came with it. Pat the turkey breast dry with paper towels. In a small bowl, use a fork to mash together the butter, garlic, thyme, rosemary, sage, onion powder, salt, and pepper, until uniform.  Use your hands under the skin of the turkey to separate the skin from the meat...

  Workout Breakdown: 0:00 Intro 0:25 Warm Up 3:15 Cardio Circuit One (45s work +15s rest x2 rounds) Lateral Sprint Climber Knee Tap Butt Kicks + High Knees Hip Twister Laydown Push Up Squat Jack 15:20 Cardio Circuit Two (45s work +15s rest x2 rounds) Lunge Switch + Kick Cross Punch + Jack Double Knee Drive Bear Plank + Reach Lunge Twist + Jack 180 Pop Squat 27:35 Abs Finisher (40s work +10s rest x1 round) Full Sit Up Flamingo Crunch (R) Flamingo Crunch (L) Bicycle Crunch Side Bridge + Kick (R) Side Bridge + Kick (L) Plank Drive + Twist Plank Rocker Mountain Climber Prayer Crunch X-Crunch Suitcase Crunch Cool Down & Stretch

  Ingredients  1x 2x 3x ▢ 2 ½   pounds   sweet potatoes ▢ 7   tablespoons   salted butter   melted, divided ▢ 2   tablespoons   avocado oil ▢ ¾   teaspoon   salt ▢ 1   cup   reduced-sodium vegetable broth ▢ ¾   cup   finely chopped pecans ▢ ½   cup   + 1 tablespoon brown sugar (I am going to try to use coconut sugar molasses) ▢ 1   teaspoon   cinnamon   divided ▢ 2   tablespoons   pure maple syrup Instructions  Preheat the oven to 425°F. Peel the sweet potatoes using a vegetable peeler until you see a darker orange hue. Trim off ½ inch from each end, then cut into 1-inch slices. Place the slices in a large bowl. 2 ½ pounds sweet potatoes In a small bowl, whisk together 4 tablespoons melted butter, avocado oil, and salt. Drizzle the mixture over the potatoes and toss until well coated. Arrange the slices in a single layer, flat-side down, in a 9×13-inch baking dish. 2 tables...

Workout Breakdown: 0:00 Intro 0:35 Warm Up 3:50 Superset One (40s work + 20s x3 rounds) Squats Stiff Leg Deadlift 9:50 Superset Two (40s work + 20s x3 rounds) Chest Press Renegade Row 15:50 Superset Three (40s work + 20s x3 rounds) Split Lunge (R) Split Lunge (L) 22:00 Superset Four (40s work + 20s x3 rounds) Curl + Upright Row Rocket Push Up 28:00 Superset Five (40s work + 20s x3 rounds) Snatch + Lunge (R) Snatch + Lunge (L) 34:00 Superset Six (40s work + 20s x3 rounds) Bent Over Row Sumo Squat + Hop 40:00 Cool Down & Stretch