health and Beauty 4Ever

  💪 Target Muscles: Back, Biceps, Rear Delts ⏱ Duration: 40 Min 45-90 sec work | 20 sec rest | Tri-Set Finisher | Day 3 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Unilateral Row (Right) 1:36 - Unilateral Row (Left) 2:41 - Preacher Curl (Right) 3:46 - Preacher Curl (Left) 4:51 - Rear Delt Fly 5:58 - Round 2 (repeat) BLOCK 2 12:12 - Straight Arm Push Back 13:01 - Pullovers 14:06 - Kneeling Eccentric Hammer Curl 14:56 - Kneeling Eccentric Hammer Curl Drop Set 16:01 - Shrugs or Renegade Rows 17:06 - Round 2 (repeat) BLOCK 3 22:51 - Row to RDL 23:56 - Concentration Curl Right 24:46 - Concentration Curl Right Drop Set 25:51 - Concentration Curl Left 26:42 - Concentration Curl Left Drop Set 27:46 - Rear Delt Row Right 28:51 - Rear Delt Row Left 29:56 - Kneeling Shrugs or Side Plank Reaches 31:03 - Round 2 (repeat) TRI-SET FINISHER 39:05 - (a1 - Alt Row) (a2 - Hammer Gun Walk) (a3 - Curls) Have a great workout!👊

  Ingredients 1   tablespoon   butter 3   leeks   bulb only, sliced into rings 1   onion   sliced 5   medium potatoes   peeled and thinly sliced Salt and pepper ½   teaspoon   dried marjoram ¼   teaspoon   dried thyme 2   bay leaves 5   cups   chicken broth ¼   cup   heavy whipping cream 2   tablespoons   olive oil  garnish: 1   leek   thinly sliced Green onions   thinly sliced Instructions Melt the butter in a large stockpot over low heat. Add the leeks, onion and potatoes, cover, and cook for 10 minutes. Season with salt and pepper. Pour in the chicken broth and spices, bring to a boil, then reduce the heat and simmer, partially covered, for 30 minutes. Once cooked, remove the bay leaves and purée the soup using a blender or food processor. Let it cool to room temperature, then stir in the cream. Place the oil into a small fry pan and bring to medium heat. Once the o...

  💪 Target Muscles: Quads, Hamstrings, Calves, Glutes ⏱ Duration: 40 Min 45-90 sec work | 20 sec rest | Finisher | Day 2 - 6 Week Build 0:00 - Intro BLOCK 1 0:30 - Heel Elevated Goblet Pause Squats 1:37 - Iso Hold 2:21 - Round 2 (repeat) 4:31 - Glute Bridge 5:35 - Single Leg Glute Bridge (Right) 6:40 - Single Leg Glute Bridge (Left) 7:46 - Round 2 (repeat) 11:10 - Sumo Deadlift 12:15 - Sumo Deadlift Pause 13:20 - Hamstring Bridge 14:24 - Round 2 (repeat) BLOCK 2 18:30 - Split Stance Squat (Right) 19:35 - Split Stance Squat (Left) 20:40 - Alt Lunges 21:42 - Round 2 (repeat) 25:10 - Side Lying Abduction (Left) 26:15 - Side Lying Abduction (Right) 27:20 - Lying Straight Leg Raise (Right) 28:25 - Lying Straight Leg Raise (Left) 29:30 - Round 2 (repeat) CALVES 34:00 - Calf Raises (toes straight) 34:50 - Calf Raises (toes pointed in) 35:40 - Calf Raises (toes pointed out) 36:42 - Round 2 (repeat) FINISHER 39:27 - Eccentric Air Squat Holds with 10 reps t...

  Ingredients 20 gow gee dumpling wrappers 1 tbsp avocado oil 1lb  pork mince or ground turkey  4 garlic cloves, finely chopped 1 tsp finely grated ginger 1 tbsp doubanjiang (or gochujang/miso + chilli flakes as a substitute) 1 tbsp soy sauce 1 tsp Chinese black vinegar ½ tablespoons RAW honey ½ tsp ground Sichuan peppercorns ½ small Lebanese cucumber, deseeded and finely julienned 1 tsp toasted sesame seeds Fresh coriander leaves, to serve Marion’s Kitchen Crispy Chilli Oil Instructions 1  Pull the noodles  Place half the dumpling wrappers into a microwave. Microwave for 20 seconds until warm and pliable. Working quickly, stretch each wrapper into a long noodle strand. Repeat with the second half of the wrappers. 2  Make the pork topping  Heat the vegetable oil in  a wok  or  large frying pan  over high heat. Add the pork mince and stir-fry, breaking it up with a spatula, until starting to brown. Add the garlic and ginger and cook ...

Ready for a little DIY this morning? Well here we go! I was wanting to make something festive to start decorating our apartment for Christmas, but I really wanted to keep it cheap.. cause I’m like that, cheapy cheap cheap-o. So here’s a super easy DIY that’s guaranteed to bring a bit of bling to your Christmas decorating for next to nothing :)   For the yellow string bauble: 1. Starting from the bottom, put a little bit of super glue onto the styrofoam ball and stick down the end of string. Start winding, gluing as you go until you get almost to the top. 2. Unfold the paperclip, then bend it in the middle to get a bobby-pin style piece of wire. Cut off some of your string for hanging and make it a loop, tying a knot in the end. Then put the loop of string through the bent wire and push it into the top of your styrofoam ball. Push it all the way down until the string is secure and ready for hanging. 3. Continue winding your string onto the bauble until you reach the top. 4. Place so...

  CHEST SHOULDERS TRICEPS WORKOUT DETAILS 💪 Target Muscles: Chest, Shoulders, Triceps ⏱ Duration: 40 Min 45-90 sec work | 20 sec rest | Superset Finisher | Day 1 - 6 Week Build 0:00 - Intro BLOCK 1 0:31 - Chest Floor Press 1:50 - Kneeling Shoulder Press 2:55 - Skull Crusher 3:45 - Close Grip Press 4:50 - Lateral Raises 5:55 - Kneeling Overhead Tricep Extension 7:00 - Alt Front Raises 8:04 - Round 2 (repeat) BLOCK 2 16:30 - Chest Fly 17:35 - Rotational Eccentric Push Press (Right) 18:40 - Rotational Eccentric Push Press (Left) 19:45 - Lying Tricep Extension (Right) 20:50 - Lying Tricep Extension (Left) 21:55 - Decline Chest Press 23:00 - Static Hold Front Raises 24:05 - Tricep Kickback (Right) 25:10 - Tricep Kickback (Left) 26:15 - Shor Medium High Lateral Raises 27:21 - Round 2 (repeat) SUPERSET FINISHER 38:05 - (a1 Kneeling Alt Arnold Press) (a2 Dumbbell Push Ups) Have a great workout!👊