health and Beauty 4Ever

Equipment Needed // Dumbbells: Light (5-8lbs) Med (10-12lbs) Heavy (15-20lbs+) Exercise Mat Shop Equipment on My Amazon Storefronts: (US) https://www.amazon.com/shop/heatherro... (CA) https://www.amazon.ca/shop/heatherrob... (UK) https://www.amazon.co.uk/shop/heather... Workout Breakdown: 0:00 Intro 0:20 Warm Up 3:40 Circuit One (40s work + 20s rest x2 rounds) Squat + Pass Over Deadlift + Row Kneeling Squat + Press Chest Press + Leg Drop Around The World Crunch Side Lunge + Row Ski Squat + Press Speed Ladder 19:45 Circuit Two (40s work + 20s rest x2 rounds) Crab Kick (R) Crab Kick (L) Squat Press + Twist Curl + Press Skull Crush + Crunch Chest Press March Overhead Lunge + Drive Leap Frog 35:47Cool Down & Stretch  

SPICY MUSHROOM BURRITOS   30 mins TOTAL TIME 30 mins   Serves:  5 Burritos INGREDIENTS 5 Collard greens (de-stemmed) Mixed veggies of your choice - Spicy Mushroom 3.2 oz mushrooms ¼ lemon few thyme springs (de-stemmed) 1-2 tsp raw coconut aminos 1-2 garlic cloves chopped green onion handful of raisins dash red chili flakes - Dipping Sauce 1 Red bell pepper 1-2 medium carrots ¼ red onion ⅔ cup sun dried tomatoes 2-4 tbsp nutritional yeast ¼-1/2 cup water 2 medjool dates INSTRUCTIONS First, prepare the spicy mushroom. Chop up mushrooms and marinate in the remaining ingredients, stirring occasionally while you prep your other veggies. Blend all sauce ingredients. Shred, julienne and/or chop your favorite veggies (I used carrots, red onion, broccoli sprouts, red bell peppers, cabbage). To make burritos, lay collard green flat and line up veggie fillings and top with spicy mushroom mixture. Roll up as you would a no...

Equipment Needed // Exercise Mat Shop Equipment on My Amazon Storefronts: (US) https://www.amazon.com/shop/heatherro... (CA) https://www.amazon.ca/shop/heatherrob... (UK) https://www.amazon.co.uk/shop/heather... Workout Breakdown: 0:00 Intro 0:33 Warm Up 4:35 Circuit One (40s work + 10s rest x3 rounds each exercise) Jump Squat Skater Hops Ankle Reach Butt Kicks + High Knees Double Bicycle Squat Jack 19:45 Circuit Two (40s work + 10s rest x3 rounds each exercise) Broad Jump + Crawl Frog Crunch Lateral Sprint Push Up + Climb Pop Squat Burpee Jack 35:00 Cool Down & Stretch  

Ingredients: 5 oz (1 can) full-fat coconut milk 1/3 cup pureed canned pumpkin  1 Tbsp RAW honey 1 Tbsp gelatin 1 tsp vanilla extract ½ tsp cinnamon Directions: Add all ingredients (excluding the gelatin) to a small pot and warm on low/med heat Use an immersion blender to blend ingredients Add gelatin and mix again with the immersion blender Turn off heat and pour into container to cool Put in fridge for 1 hour Enjoy!

  Workout Breakdown: 0:00 Intro Warm Up Circuit One (45s work +15s rest x1 round) Banded Squat Squat + Toe Tap Lateral Walk Glute Bridge Robot Row Banded Curl Lift + Pulse Circuit Two (40s work +20s rest x3 rounds) Sumo Squat Stationary Lunge (R) Stationary Lunge (L) Circuit Three (40s work +20s rest x3 rounds) Kneeling Tricep Press Renegade Row Curl + Press Circuit Four (40s work +20s rest x3 rounds) Front Squat Rocket Push Up Alternating Snatch Cool Down & Stretch

Raw Chocolate-Coated Caramel Yolo Balls Makes 20 Yolos PREP TIME: 25 minutes CHILL TIME: 40 minutes gluten-free, raw/no bake, soy-free option, grain-free, nut-free option Ingredients for the Caramel 7 ounces (200 g) (1 cup/250 mL) pitted soft Medjool dates 1 1⁄2 tsp. (7 mL) peanut butter or other nut or seed butter Pinch of fine-grain sea salt Ingredients for the Chocolate Coating 1⁄4 cup plus 3 Tbsp (100 mL) dark chocolate chips 1⁄2 tsp. (2 mL) coconut oil Flaked sea salt or chia seeds (optional) Directions for the Caramel Process the pitted dates in a food processor until a sticky paste forms. Add the peanut butter and salt and process until combined. The mixture will be very sticky, but this is what we want. Scoop the sticky mixture into a bowl and freeze, uncovered, for about 10 minutes. (Chilling makes the caramel easier to shape into balls.) Line a plate with parchment paper. Lightly wet your fingers and shape the chilled caramel into small balls...

  Workout Breakdown: 0:00 Intro 0:30 Warm Up 4:20 Circuit One (45s work + 15s rest x1 round) Weighted Crunch Marching Oblique Crunch Sit Up + Twist Crunch + Leg Drop Reverse Crunch & Tuck Side Bend (R) Side Bend (L) Wood Chop (R) Wood Chop (L) Dumbbell Halo 14:23 Circuit Two (45s work + 15s rest x2 round) Lunge Switch + Curl Side Lunge + Press (R) Side Lunge + Press (L) Ski Squat Plank Hop + Row Side Squat + Curl Single Arm Swings Bent Over Row Combo Loaded Pop Squat 32:30 Cool Down & Stretch