health and Beauty 4Ever

  ▸ Full Body Strength & Toning ▸ 45 Min + Cool Down Stretches ▸ Grab your Medium Dumbbells, I'm using 2 x 5 kg for your reference. ▸ The Workout: 1. Workout 2. Abs Finisher 3. Cool Down

  Ingredients 2 lb chicken legs about 8 to 10 1 cup all purpose flour 2 teaspoon onion powder 2 teaspoon garlic powder 1 tablespoon paprika ½ teaspoon chili powder or to taste 1½ to 2 teaspoons salt divided or add to taste 1 teaspoon black pepper divided 1 egg ¾ cup whole milk Enough oil for deep frying Instructions Combine the flour, onion powder, garlic powder, paprika, chili powder, salt, and black pepper in a large bowl and set it aside. Whisk together the milk, egg, pinch of salt, and pepper to taste in a separate bowl and set aside. Dip each chicken piece first in the seasoned flour, transfer it to the milk and egg mixture, and finally back into the flour. Heat the oil to 350 degrees F and gently place the coated chicken drumsticks inside the hot oil. Fry on medium heat until golden brown and crispy on the outside and fully cooked inside. Flip the drumsticks between each fry cycle. Remove from heat and drain on a paper towel to remove excess oil.

  Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🤍 ▸ time: 50 Min + warm up & cool down on top ▸ equipment: pair of dumbbells (I am using 2x 10 kg for your reference), a mat is recommended ▸ muscles worked: Full Body W O R K O U T - D E T A I L S: 0:00:00 - 0:01:20 | intro 0:01:26 - 0:04:23 | energetic warm up 0:06:20 - 1:03:15 | workout: 60 | 20 sec off 1:03:40 - 1:07:15 | community moment 1:07:20 - 1:11:43 | mindful cooldown

  Ingredients 1 pound bulk spicy pork sausage 1-1/2 cups sauerkraut, rinsed and well drained 2 medium green and/or sweet yellow peppers, chopped 1 medium onion, chopped 8 pretzel or regular hamburger buns, split 8 slices provolone cheese Directions 1 Preheat oven to 350°. In a large skillet, cook sausage over medium heat 4-6 minutes or until no longer pink, breaking into crumbles; drain. Add sauerkraut, peppers and onion; cook and stir 8-10 minutes longer or until vegetables are tender. 2 Spoon meat mixture onto bun bottoms; place cheese over meat. Replace tops. Place on a baking sheet. Bake 4-6 minutes or until cheese is melted.

  Equipment Used - ( Based On Heaviest Used) Resistance Band Bench - Optional 2 x Small Weights ( 5kg ) The WKOUT : TheWKOUT Starts At 4 Mins 2 Minutes Work / 15 Seconds Rest Resistance Side Steps Resistance Side Squat Steps Resistance Squats Resistance Wall Hold Lunge Step Up - Left Side Lunge - Left Side Lunge - Right Lunge Step Up - Right Side Lunge - Left Side Lunge - Right Lunge Into Board - Left Lunge Step Up - Left & Right Squat & Lunge Board - Left Squat & Lunge Board - Right Lunge Step Up - Left & Right Hamstring Deadlift Split Hamstring Deadlift - Left & Right Hamstring V Deadlift Resistance Donkey Kicks - Left & Right Resistance Straight Legs - Left & Right Resistance Hydrants - Left & Right

  Ingredients 1 pound frozen pozole or 1 pound dry pozole soaked in water overnight or at least 12 hours* 1 – 1 ½ pounds pork shoulder*, trimmed, cut into ½ – ¾” cubes Salt & pepper 2 Tbsp olive oil or bacon drippings 1 medium onion, chopped (+/- 2 cups) 6 – 8 large garlic cloves, minced 8 cups liquid* (all water or up to half and half water/chicken stock) 2 tsp. dried Mexican oregano, crushed 1/2 tsp. cumin*, toasted and ground 1/2 tsp. coriander*, toasted and ground 1 bay leaf 2 tsp. Chimayo red chile powder* A pinch or two of chipotle flakes (optional) 1 cup red chile sauce* (or to taste) Salt and pepper to taste Suggested Toppings (Choose 2 – 4) Diced raw onion or chopped green onion Thinly sliced radish Pickled radish or onion* Thinly shredded cabbage or pickled cabbage Chopped cilantro Grated cheese (cheddar, Monterey Jack or queso fresco) A squeeze or two of lime Flour or corn tortillas Corn tortilla chips more chile sauce Instructions If using dry pozole, cover with wat...

  Full Body Set Your Timers To 50 Seconds Work & a 10 Seconds Rest I Used up to 45lbs Weight & 10lb Vest Perform the following exercises: 1. You Start On Burpees Plank Ab Tuck - ( Pick Level ) 2. Squat & Lunge - L&R Alternate 3. Lunge & Curtsy - Left 4. Lunge & Curtsy - Left 5. Curtsy Tap - Left 6. Curtsy Tap - Right 7. Clear & Press 8. Turn Bicep Squats - L&R Alternate 9. Arnold Press Truns 10. Burpee Switch Kicks - L&R Alternate 11. Double Squat & Press 12. Switch Lunge & Lift - L&R Alternate 13. Push Up, Plank Ab Tuck & Lunge Lift - L&R Alternate 14. Turn Bicep Squats - L&R Alternate 15. Plank Donkey Kick , Ab Tuck & Row - L&R Alternate 16. Prisoner Kneeling Get Ups - L&R Alternate 17. Ninja Tuck Jumps 18. Straight Leg Hamstring & Shoulder Press 19. Double Swings Bicep Hold 20. Squat & Turn - L&R Alternate 21. Snatch - Left 22. Snatch - Right 23. Snatch Lunge - Left 24...

  Ingredients 6 bone-in, skin-on chicken thighs 1 ½ teaspoons smoked paprika Kosher salt and freshly ground black pepper , to taste 2 tablespoons unsalted butter 2 pounds baby red potatoes , halved ¼ cup white wine ¼ cup chicken stock 2 shallots , chopped 3 cloves garlic , minced 1 teaspoon dried thyme 3 cups broccoli florets ½ cup heavy cream 1 ½ tablespoons freshly squeezed lemon juice 1 tablespoon cornstarch Instructions Season chicken with paprika, salt and pepper, to taste. Melt butter in a large cast iron skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; drain excess fat and set chicken aside. Place potatoes into a 6-qt slow cooker . Stir in wine, chicken stock, shallots, garlic and thyme; season with salt and pepper, to taste. Add chicken to the slow cooker in an even layer. Cover and cook on low heat for 5-6 hours, or until the chicken is completely cooked through, reachin...

  Equipment Used - ( Based On Heaviest Used) Mat - Optional weights if you do not have a ball 2 x 20lb Weights 2 x 7.5lb Weights Med Ball The WKOUT : Workout Starts 3 Minutes In 10 Seconds Rest / 30 Seconds Of Work 10 Minutes Mountain Climbers Hollow Hold Plank Hold / Wak Superman Windscreen Wiper 15 Min AMRAP Squat With Ball Lunge With Ball 40 / 20 - Tabata Mountain Climbers Hollow Hold Plank Hold / Wak Superman Windscreen Wiper

  19 oz spicy (hot) crumbled Italian sausage 1 small onion chopped 4 cloves garlic minced 1 teaspoon Italian seasoning or Herbs from Provence 1 tablespoon fresh thyme no sprigs, just leaves ¼ teaspoon red pepper flakes to taste 2 medium carrots sliced 15 oz cannellini beans canned, rinsed and drained 4 cups chicken stock 5 oz fresh spinach ½ cup heavy cream salt and pepper to taste Instructions  In a large saucepan, add crumbled Italian sausage, chopped onion, minced garlic, Italian seasoning, a generous amount of fresh thyme leaves (no sprigs), and red pepper flakes. Cook on medium heat, stirring regularly to break up the sausage, for about 5 minutes, until the onion softens and starts to lightly brown. Stir in chopped carrots and half of the white beans (rinsed and drained). Pour in 4 cups of chicken stock, stir well, cover with a lid, and bring to a boil. Reduce to a visible simmer and cook for about 15 to 20 minutes until the carrots are tende...