health and Beauty 4Ever

Complete 2 rounds of the following exercises:  Part 1: (40 seconds work, 20 seconds high knees) 1) Toe touch jacks 2) Frog plank jumps 3) 1/2 burpee tuck jump 4) Bulgarian (right leg) 5) Bulgarian (left leg) Part 2: (50 seconds work, 10 seconds rest) 1) Tricep dips 2) Bunny hop burpees 3) elevated oblique mountain climbers 4) Side squat, leg extension (right leg) 5) staggered pushups 6) Side squat, leg extension (left leg) 7) Touchdowns 8) Pendulums 9) Squat jumps (narrow and wide) 10) V abs

Ingredients 1   pound   ground beef   preferably grass-fed or ground turkey 1   packet   taco seasoning   (be sure it is free of MSG, starches, and any additives) 3   green onions   thinly sliced 1/4   cup   salsa 1   cup   Mexican blend cheese   finely shredded, quantity divided 4   large   eggs 2/3   cup   heavy cream   preferably grass-fed or coconut milk full fat 1/2   teaspoon   sea salt Instructions Preheat oven to 350º Fahrenheit. Prepare a 9" pie pan by greasing with butter or spraying with coconut oil. Heat a large skillet over medium high heat. If your ground beef is low in fat or if your skillet is not well seasoned, you may want to spray the pan with coconut oil to prevent sticking. When skillet is hot, add ground beef, breaking up into small pieces with a spoon or spatula. Cook, stirring occasionally until browned. Drain beef and add taco sea...

There is something about being out in nature that is mentally stimulating and also allows for some throwing/tossing exercises.  In my professionally designed Animal Workout, the KB Swing Toss is an exercise that can really only be done outdoors.  Check out the free workout video and you'll see why.  Below the video I'll go into specifics on this Fat X 101 fat burning workout. If you enjoy the content here, you can help me by sharing it or simply following me on social media.   . The Animal Workout features two, 3 minute rounds.  The first round is a high intensity round, the second is a low intensity or active rest round. The first round is a superset that starts off with the KettleBell Swing Toss for 2 reps.  Once you complete the KB Swing Toss for 2 reps you proceed to complete the next exercise which is a Panther Push-Up, sometimes referred to as a Spider Man Push-up. That exercise is also done for 2 reps.  Continue doi...

Just like most of my workouts and exercise set ups, this one requires very little fitness equipment, in fact, all you need is a pack, bag or something to use for resistance that you can swing around.  Check out the workout demo video, and I’ll go into some specifics below.   Workouts can get a bit boring. So as you know if you’ve been following me and Fat X 101 for a while, I like to spice them up a bit with some themes.  The other reason he calls it the Zombie Hunter Workout is because he threw in an exercise that’s specifically beneficial to combat athletes (MMA, boxing, Muay Thai, Jiu Jitsu etc.) but is also great for all around fitness and zombie slashing of course.

Ingredients Ragu 2.5 lb   chuck beef  or other slow cooking beef cut, cut into equal 4 pieces (Note 1) 1   tbsp   salt Black pepper 3   tbsp   olive oil   , separated 3   cloves   garlic   , minced 1   onion   , diced 1   cup   carrots   , diced (Note 2) 1   cup   celery   , diced (Note 2) 28 oz   crushed canned tomatoes 3   tbsp   tomato paste 2   beef bouillon cubes, crumbled   (Note 3) 1 cup  full bodied (like merlot, cabernet sauvignon), or sub with beef broth 1 1/2 cups   water (Note 3) 3/4   tsp   dried thyme or 3 sprigs fresh thyme 3   dried bay leaves Extra salt and pepper   , to taste To Serve (Not all Sauce is used) 1 lb   dried pappardelle, or other pasta of choice (Note 4) Freshly grated parmesan cheese or parmigiano reggiano Fresh parsley   , finely chopped (optional) Instructions ...

A big myth in fitness is that you need fancy and or expensive equipment to get in a good workout.  One of the goals of the Coach Rollie Method and with the free workouts you need is a slam ball or equivalent and some suspension straps, or equivalent. . Check out the free fat burning workout video. Below the video, I’ll go into some of the details. The Breaking Fit Workout utilized 4 exercises.  These exercises are to be done in circuit form.  The exercises in the Breaking Fit Workout are, Deck Squat, Ball Slam, Push Up, and the Row Thrust.  This is a full body workout with the reps kept low exercise to exercise to maximize power production.  Overall work volume is accomplished by doing 20 rounds, that’s 100 reps total of each exercise.

         INGREDIENTS 1 teaspoon Oil 2 Garlic Cloves, minced ¾ cup quick cooking Oats ½ teaspoon Taco Seasoning ¼ teaspoon Paprika Powder ½ teaspoon Lime Juice 2 cups Water Salt to taste Corn, Salsa, grated Cheddar, Avocado and Jalapeno for topping INSTRUCTIONS Cook:  Heat oil in a pot and add garlic. Cook for 15 seconds till fragrant and add oats, taco seasoning, paprika powder, lime juice, water and salt. Mix well and bring everything to a boil. Simmer for a few minutes till the oats are cooked and the mixture has thickened up. This should take 3-4 minutes. Add a little more water to reach consistency that you like. Serve:  Top with corn, salsa, grated cheddar, avocado and jalapeno. Serve hot.