health and Beauty 4Ever

  The good news is that it’s easy to make our own naturally nourishing, therapeutic, delightfully fragranced moisturizer with a couple of simple ingredients. You can pick up essential oils and carrier oils at most natural foods stores or online. I love to create many types if nut oils mixed with essential oils. I just finished making several bottles of my evening primrose, rosehip,ylang ylang and orange for some friends.  Essential oils are incredibly concentrated and not meant to be applied directly to skin, unless otherwise noted on the package. That’s where these little bottles of body oil come in handy. I found these 8 oz. bottles at Michael’s and thought they were very cute. You can make smaller 1 oz bottles but they go quickly. MATERIALS  1 oz. carrier oil, such as almond or fractionated coconut oil  10-15 drops lavender or other essential oil ( I do equal parts ylang ylang and lavender) TOOLS  Small jar or bottle INSTRUCTIONS Place carrier oil in a jar an...

Full body bodyweight only with a full body stretch workout! Never underestimate how challenging it can be using your bodyweight as resistance! All you will need for this full body strength and stretch workout is a mat and a bottle of water! We will work through a range of movements using our own bodyweight as resistance with no repetitions, followed by a full body stretch! The timer will be on for the main part of the workout being 45 seconds of work, 15 seconds rest. SLOW CLOSE SQUAT ON TOES CLOSE SQUAT HOLD ON TOES DEAD STOP LUNGES W/ CURL LUNGE PULSES (same side) DEAD STOP LUNGES W/ CURL LUNGE PULSES (same side) STRAIGHT LEG/TREE BALANCE X OVER SQUAT (same leg) STRAIGHT LEG/TREE BALANCE (switch) X OVER SQUAT (same leg) 3 POINT BALANCE 3 POINT BALANCE (switch leg) COSSACK SQUAT LOW SQUAT W/ALT STRAIGHT LEG LIFT CURTSEY REAR FOOT TAP PULSES (same leg) CURTSEY REAR FOOT TAP (switch) PULSES (same leg) SUMO SQUAT TO HANDTAP SUMO PULSES ON & OFF TOES BRIDGE TO ALT REACH L SIT TO...

  Ingredients ½   cup   almond flour ⅓   cup   unflavored whey protein powder 1   tbsp   coconut flour 1   tsp   baking powder ¼   tsp   salt 3   large eggs   room temperature ⅓   cup   heavy whipping cream   room temperature ⅓   cup   Swerve Sweetener ½   tsp   vanilla extract 2   tbsp   butter ¾   cup   frozen Oregon blueberries   thawed Instructions Preheat the oven to 400F. In a medium bowl, whisk together the almond flour, protein powder, coconut flour, baking powder, and salt. In a blender or food processor, blend the eggs, cream, sweetener, and vanilla extract. Add the dry ingredients and blend until smooth. In the last few minutes of the oven preheating, add the butter to a 10-inch oven proof skillet and place it in the oven to melt. Remove the pan from the oven and pour the batter directly into the center of the pan. Top with ½ cup of the blueberries. Ret...

Remember to go at a moderate pace, particularly when pressing overhead. During the lowering part of an exercise such as bent over rows, lateral raises, sweeps etc it is the eccentric movement that a lot of work happens so really focused on this part of the lift... you should try to lower as slowly as feasible! With the skull crusher push ups, push the outsides of the hands into the mat to extend the arms. You can perform tricep or diamond instead to strength the triceps if you prefer. SHOULDER PRESSALTERNATING PRESSSINGLE ARM PRESSSINGLE ARM PRESS (switch) ARNOLD PRESS90° HOLD TO OPENCHEST PRESS1 x SLOW PUSH UP PALMS FACING PRESS PUSH UPSFLYESWIDE PUSH UPS DIAMOND PRESS DIAMOND PRESS PUSH UP TRICEP PRESSTRICEP PRESS PUSH UPSKULL CRUSHER SKULL CRUSHER PUSH UPS LYING OVERHEAD EXTENSION DIPSSINGLE ARM ROW SINGLE ARM ROW (switch) SINGLE ARM SUPINE ROWSINGLE ARM SUPINE ROW (switch) PULL OVERSWEEP (one side) SWEEP (switch) ALT RENEGADE ROW TO PUSH UPSCAPULAR PUSH UPSLATERAL RAISESPIKE PUS...

  Ingredients 2 tablespoons olive oil 1 pound raw shrimp (you could use cooked shrimp to cut down on a little time) pepper 12 low-carb tostadas (I used the Susalia brand) 1/2 cup Blue Plate Mayonnaise 1/4 cup hot sauce 1 tablespoon chopped chives 3 large avocados 1 lime, juiced 1/4 teaspoon onion powder 1/2 garlic salt 1/4 cup chopped cilantro 1/2 cup chopped cherry tomatoes, optional Instructions Pour olive oil into a large skillet and turn stove to medium heat. Add shrimp to skillet and cook for about 5 minutes or until shrimp are pink and reach an internal temperature of 145 F. Make sure to stir the shrimp frequently while cooking. In a medium-sized bowl combine mayonnaise, hot sauce and chives to make the buffalo aioli sauce; set aside. In a separate medium-sized bowl, combine the avocado, lime juice, onion powder and garlic salt. Using the back of a fork, mash the avocado and then stir until you reach the consistently you like. Once the shrimp is done, remove them from the ski...

  For this leg workout, you will need a pair of dumbbells, a mat and that book/yoga block you have been using over the past few weeks! I am also using a glute band, however this is optional! The dumbbells I am using for your reference are 10kg each. The timer will be on for 45 seconds of work, straight into another exercise 45 seconds work then 30 seconds rest before moving onto the next superset! Towards the end the timer will change to 30 seconds of work, followed by a hold for example then straight into a similar movement! SINGLE LEG WALL SIT PISTOL SQUAT (same leg extended) WALL SIT (instead of rest) SINGLE LEG WALL SIT PISTOL SQUAT Rest DUMBBELL SQUAT (band optional) BODYWEIGHT SQUATS (band optional) Rest DB SQUAT HOLD TO TOES SQUAT HOLD ROCK Rest DB LATERAL LUNGE LATERAL LUNGE PULSES Rest DB LATERAL LUNGE LATERAL LUNGE PULSES X 2 DB WALL SIT X 1 DB WALL SIT Rest RDL FULL RDL PULSES Rest FOOT ELEVATED LUNGE x 2 DB FOOT ELEVATED LUNGE B/W (same leg) Rest FOOT ELEVATED LUNGE ...

  Ingredients 2   tbsp   avocado oil 1 1/2   lb   ground beef 1/4   cup   chopped onion 2   cloves   garlic   minced 1   tsp   Italian seasoning 1   tsp   salt 1/2   tsp   pepper 1/4   tsp   red pepper flakes 12   ounces   cauliflower rice   fresh or frozen 1   medium green pepper   chopped 1/2   medium red or orange pepper   chopped 1/2   cup   diced tomatoes 1   tbsp   tomato paste 2   tbsp   water 1 1/2   cups   shredded mozzarella Instructions In a large 12 inch skillet set over medium heat, heat the oil until hot. Add the beef, onion, garlic, Italian seasoning, salt, pepper, and red pepper flakes. Cook, breaking up any clumps with the back of a wooden spoon, until the beef is nicely browned. Stir in the cauliflower rice, chopped peppers, diced tomatoes, tomato paste, and water until well combined. Bring to a simmer, the...