health and Beauty 4Ever

  Equipment Needed: Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:00 Warm Up 5:00 Tabata Circuit One (20s work + 10s rest x 4 rounds) Speed Skater Pop Lunges Circuit Two (20s work + 10s rest x 4 rounds) Wall Sit Jump Squat Circuit Three (20s work + 10s rest x 4 rounds) Hop Over Star Jump 17:00 Plank Challenge (30s each exercise x2 rounds) Elbow Plank Full Plank Side Plank (L) Side Plank (R) Plank Reach Plank Saw Walking Plank Plank Kick Thru Plank Tap Combo Rest 27:00 Cool Down & Stretch

  Ingredients 4 ounces  unsalted butter  ( 1   stick ; 114g) 4 large  carrots  ( 1   pound ; 455g), diced (see notes) 2   medium   yellow onions  (1 pound; 455g), diced (see notes) 3  large ( 28-ounce ; 795g)  cans   whole tomatoes , crushed roughly by hand 4   cups homemade  or store-bought chicken bone broth 1/4   teaspoon   baking soda , plus more as needed (optional) 8 ounces  heavy cream   Up to  1 1/4   teaspoons   kosher salt 1/2   teaspoon  (1g) freshly  ground black pepper , or more to taste 1/8   teaspoon  ground  cayenne , or more to taste 1/2 ounce fresh  basil leaves  ( 1  loosely packed cup ; 15g), cut into  chiffonade Directions In a 6-quart stainless steel pot, melt butter over medium heat until foaming, then add carrots and onions. Cook, stirring occasionally until butter starts to brown on the bottom, about...

  Equipment Needed: Dumbbells: I used 2x5lbs, x10lbs 2x15lbs, 1x25lbs Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (45s + 15s rest x2) T-Push Up Ninja Hop Deadlift + Row Push Press Hi-Lo Swing 15:00 Circuit Two (45s + 15s rest x2) Cross + Press (R) Cross + Press (L) Laydown Push Up Chest Press Bridge Burpee Jack

  Ingredients Seasoning mix: ▢ 1   teaspoon   smoked paprika ▢ 1   teasooon   onion granules ▢ ½   teaspoon   ground cumin ▢ ½   teaspoon   dried oregano ▢ ¼   teaspoon   black pepper ▢ ⅛   teaspoon   cayenne pepper   omit if the sausages you're using are spicy Remaining ingredients: ▢ 2   large andouille sausage  fully cooked, 3 oz each, thinly sliced ▢ 2   tablespoons   butter ▢ 3   garlic cloves   minced 1 teaspoon Worcestershire  ▢ 16   oz   large shrimp ▢ 2   tablespoons   parsley   finely chopped, for garnish Instructions Mix the seasonings in a small bowl. Set aside. Heat a large, 12-inch skillet over medium-high heat. Add the sausage slices and cook, stirring often, until browned, 3-5 minutes. Remove to a plate and cover to keep warm. In the same skillet, add the butter & Worcestershire and swirl to coat. If the skillet is too hot, reduce the heat...

  Workout Breakdown: 0:00 Warm Up 4:30 Circuit One (40s work + 20s rest) Jumping Jack Skater Hops Mountain Climber Jump Squat Side Leap + Hop Cross + Hop Toe Taps Hop Over Hip Twister Station Sprint 15:00 Circuit Two (40s work + 20s rest) Power Jack Walking Plank Jack Lunge + Kick (R) Lunge + Kick (L) Broad Jump Shuffle Bear Plank Walk Pop Jack Burpee + Clap Scissor Squat Hop Flying Frog 25:00 Cool Down & Stretch

  Ingredients 1   lb   flank steak thinly sliced against the grain   (Ask your butcher to slice it thinly) 4   Tbsp   olive oil or avocado oil 5   cups   fresh broccoli florets   (can use frozen but may need to adjust cooking time) 3   TB   water Stir Fry Sauce 3   garlic cloves, minced 2   TB   sesame oil 1/2   cup   beef broth 1/2 in ginger minced 1/2   cup   Braggs aminos 3   TB   Lakanto monkfruit golden   (Swerve Brown can also be used.) 1/2   tsp   Xanthan Gum to thicken or arrowroot 1/2   tsp   warm water Serve with a 10-12 oz size steam bag of Riced Cauliflower - follow microwave directions to steam Instructions Heat a 10-inch skillet over medium heat with 2 TB olive or avocado oil. Sauté broccoli for 3 min. Add 3TB water and simmer with the lid on over medium heat for 2 minutes, or until broccoli reaches desired tenderness. Remove the broccoli from the sk...

  Equipment Needed: Dumbbells: I used 2x15lbs, 2x25lbs, 1x40 Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Workout Breakdown: 0:04 Warm Up 04:35 Circuit One (45s work + 15s rest x2 rounds) Deadlift + Lunge Curtsey + Squat Cossack Squat Speed Skater 45s 12:00 Circuit Two (45s work + 15s rest x2 rounds) In + Out Squat Side Lunges Sumo Squat + Deadlift Power Jack 45s 19:30 Circuit Three (45s work + 15s rest x2 rounds) Lunge + Drive (R) Lunge + Drive (L) Goblet Squat Wall Sit Jump Squat 45s 28:30 Cool Down & Stretch