health and Beauty 4Ever

  30/10 Step to the side, Step back w/ band With Band Squat in & out punch w/ plate In & Out punches 4 Jacks + 8 Jabs 4 Back & Forth + 4 Hooks 4 Back & Forth + 4 Undercuts In & Outs+ Shoulder Alt Press Skipping Double Jabs Skipping Double Jabs + Double Uppercuts Skipping Double Jabs + Punch to the ground Skipping Jabs + Side Kick-Left Skipping Jabs+Side Kick-Right Skipping Upper Cuts + Kick it forward-Left Skipping Upper Cuts+ Kick it forward-Right Skipping Wide Leg Squat w/ Jabs Skipping Front kick, Side kick, Back Kick-Left Front kick, Side kick, Back Kick-Right Front Jab + Punch Down-Left Front Jab+ Punch Down-Right Jabs+Uppercuts ToP+Body Uppercuts-Left Top+Body Uppercuts-Right Upper Jabs Split Right Jabs Split Left Jabs Split Upper Jabs_Left Split Upper Jabs-Right Front Kick Splits left Front Kick Splits right skipping 1/2 sit ups Sit ups + jabs Sit up and hold Sit up + jab up & jab down-left Sit up + jab up & jab down-right 2 presses+situp and jab ...

 Ingredients 2 tablespoons olive oil 13.5 ounces Andouille sausage, sliced into rounds 1 yellow bell pepper, diced 1 red bell pepper, diced 1 yellow onion, diced 2 cloves garlic, minced 1 (15.5-ounce) can kidney beans, drained 1 (15.5-ounce) can great northern beans, drained ¼ cup bourbon 1 cup BBQ sauce 1 cup beef broth 1 teaspoon + ¼ teaspoon salt, divided ¼ teaspoon pepper Optional you can use a cornbread package or below: 1 cup cornmeal 1 cup all-purpose flour ¼ cup granulated sugar 1 tablespoon baking powder 1 cup whole milk 2 eggs 5 tablespoons melted butter Directions Preheat the oven to 375 F. Heat the oil in a large oven-proof skillet over medium heat. Add the sausage and brown it on both sides, for about 6 minutes. Add the bell peppers and onion and cook to soften, about 4 minutes. Add the garlic and stir. Add the beans, bourbon, BBQ sauce, beef broth, ¼ teaspoon salt, ¼ teaspoon pepper, and stir. Simmer for 10-15 minutes while preparing the cornbread topping. In a large ...

 

WORKOUT #1 Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds: A) DB Swing Through Lunge - 10 reps B) DB Pushups - 10 reps C) DB Squats - 10 reps D) DB Overhead Press - 10 reps WORKOUT #2 Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds: A) DB Deadlift - 12 reps B) DB Renegade Row - 12 reps total (6 rows each side) C) DB Curl to Press - 12 reps D) DB Burpees - 12 reps WORKOUT #3 Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers in the first round and try to beat it in round two. A) Skip - 45s - Rest 15s B) Pushups x 45s - ...

  Ingredients 1 tablespoon butter ¼ cup finely chopped yellow onion 1 teaspoon minced garlic 1 (7-ounce) can fire-roasted green chiles, drained and chopped 1½ teaspoons ground cumin ¼ teaspoon ground black pepper 3 cups chicken bone broth 1¼ cups half-and-half 1½ cups shredded cheddar cheese Instructions 1. Sauté the Aromatics Place a large saucepan over medium-high heat and melt the butter. Add the finely chopped onion and cook, stirring often, for 1–2 minutes, until softened. Stir in the minced garlic and cook for another 30 seconds, just until fragrant. 2. Add the Chiles and Seasonings Stir in the chopped fire-roasted green chiles, cumin, and black pepper. Mix well to distribute the spices evenly. 3. Build the Soup Base Pour in the chicken-style broth and add the half-and-half. Stir to combine. 4. Melt the Cheese Add the shredded cheddar cheese and cook, stirring frequently, for about 5 minutes, or until the soup is hot and the cheese has fully melted into a smooth, creamy consi...

  Equipment Used - 1 x 20kg Bar & 15kg Aside - Optional Rack - Optional 1 x 10kg Weight 2 x 5kg Weights The WKOUT : Perform 10 Reps of the following x 3 Rounds Bodyweight Squats Bodyweight Lunges Bodyweight Step Ups Bodyweight Curtsy & Wide Lunge Squats Goblet Squats Step Ups Lunges Hamstring Deadlifts Step Ups Curtsy Lunges Calves

  For the Raspberry Puree: 2 cups fresh raspberries 1/4 cup granulated sugar 1 tablespoon lemon juice (freshly squeezed is best) For the Mascarpone Cream: 1 cup heavy cream (cold) 8 ounces mascarpone cheese , softened (let it sit at room temperature for about 30 minutes) 1/2 cup powdered sugar (sifted, if possible) 1 teaspoon vanilla extract For Assembly & Garnish: 1 package ladyfinger cookies (savoiardi) 1/2 cup brewed coffee , cooled (espresso or strong drip coffee works well) Fresh raspberries, for garnish Cocoa powder, for dusting (optional, but adds a nice color contrast) Swaps and Notes Fruit: If raspberries aren’t in season, you can use frozen raspberries (thaw them first) or substitute with an equal amount of strawberries or a berry mix. Adjust sugar based on the fruit’s sweetness. Coffee Alternative: If you want a coffee-free dessert, dip the ladyfingers into milk or a light simple syrup mixed with a splash of vanilla. Mascarpone: You can substitute cream cheese...