health and Beauty 4Ever

There’s no denying that a little judicious cell-shedding now and again makes your skin look and feel better. Unfortunately too many “experts” suffer from exfoliation exaggeration, claiming that it tightens sagging skin, removes wrinkles, eradicates sun and age spots, and makes your skin glow. No surprise this leads to excessive exfoliation. While exfoliation is a good skin care tool, overdoing it creates sensitized, dry, dehydrated skin and worst of all, skin that’s more susceptible to sun damage. A little lesson in the physiology of skin will help explain why. And the do’s and don’ts will help you exfoliate wisely. The physiology of exfoliation We all exfoliate naturally, shedding millions of dead skin cells daily. Approximately every 28 days, the top layer of skin (consisting of keratinous cells held together by lipids—think of roof tiles and grout) is sloughed off and replaced by new fresh cells. This top layer is your environmental protection barrier and it has a heavy-dut...

INGREDIENTS 8-10 ounces ham, diced or turkey ham or steak if you try not to eat pork 1 large bunch swiss chard, chopped 1/2 red onion, sliced thin 1 teaspoon olive oil 1 avocado, sliced 2  soft-boiled eggs Hot sauce Salt and pepper Ingredients There is really only a few ingredients in this bowl. You could, of course, add other veggies, but I recommend going heavy on the greens. If you don’t have any swiss chard, you could use kale or just a metric ton of spinach. Just get it in there. Three ingredient bowls! This is the amount of chard I used for one serving. It’s about 3 cups of chopped chard. I cut off the very thick stems but left the thinner parts of the stem. They give some nice texture to the bowl. A quick chop! Cooking the Dish This is pretty straightforward to make. If you use a large skillet and start the heat on medium-low you don’t actually need to add any oil to the pan. The ham has plenty of fat and will do just fine without oil. ...

Bikini Body Workout Here is a sample of  bikini workouts for  clients. Each workout has a functional training component, with not only isolated movements, but conditioning exercises too. Clients burn fat and sculpt muscle in one incredible workout. Enjoy! 10  Push Presses 5  Pull Ups  X 10 12  Pull Downs 15  Plate Crunches  X 4 12  Spider Rows  (T-Bar Row) 10  Push Ups  X 4 10 Dumbbell  Thrusters  (5L/5R) 10  Straight Bar Curls  X 5 15  Snowboarder Oblique Crunche s X 3 15  Cross Leg Roll Ups  X 3 15  Decline Sit Ups  X 3

Ingredients: 2 Tablespoons chopped parsley 2 Tablespoons chopped mint 1/4 cup  pistachio nuts , chopped 1/4 cup lemon juice (about 1 lemon) 1/4 cup  olive oil 1/8 teaspoon  sea salt Directions: Chop the parsley, mint and pistachios. Combine in a small bowl with the sea salt. Squeeze the juice from one lemon (~1/4 cup) into the bowl, being careful to catch the seeds. I squeeze the lemon into my cupped hand, letting the juice strain through my fingers. Slowly drizzle in the olive oil and whisk at the same time. Serve with meat or veggies of your choice. Will keep refrigerated for 1-2 days but is best used fresh because of the herbs.

Supersets are an awesome time saving way to get in an incredibly effective workout. In this routine we're going to be giving the upper body muscles a break by working our abs and obliques. With a typical strength training routine, there's often an extended rest period for the muscle groups you're working - anywhere from 1-5 minutes in between sets (depending on what your goals are). Aside from my short attention span and the fact that if I gave myself 1-3 minutes in between strength sets I would get distracted and move onto some other project, I also have a heavy workload and busy life, and don't necessarily always have the time to wait that long in between sets. That's why I love supersets. They allow you to stay active throughout your entire training session, using the rest period of one muscle group to train the other, and vice versa. These are some of my favorite upper body exercises. The combination thoroughly targets the entire upper b...

Meatballs 2 lbs ground turkey 1/3 cup finely chopped fresh basil 4 garlic cloves, minced 2 green onions, finely chopped 2 tbsp fish sauce (such as nam pla or nuoc nam) 1 tsp red curry paste (preferably Mae Ploy brand) 2 tbsp  coconut sugar 1 tbsp cornstarch or arrowroot 2 tsp coarse kosher salt 2 tbsp avocado oil Curry Sauce 3/4 cup onions, finely diced 4 garlic cloves, minced 1/4 cup Thai red curry paste (preferably Mae Ploy brand) 2 14 oz cans coconut cream 3 tbsp lime juice 1 tbsp fish sauce 1 tbsp coconut sugar 1 tsp sea salt (optional) 1/2 cup fresh basil, thinly sliced (optional) 1/2 cup cilantro leaves, (optional) chili flakes, (optional) Method To make the meatballs, mix all ingredients (leave out oil) together until fully incorporated. If available use a stand mixer set on medium speed with the flat beater attachment. Heat oil in a large skillet or frying pan over medium heat. Using a cookie scoop or tablespoon scoop meatballs out in 2 in...

3 ROUNDS 1 Arm Kettlebell Swings-10 Reps Burpee-1 Rep Figure 8 Squat-10 Reps Burpee-1 Rep Push up Touch the KB-10 Reps Burpee-1 Rep