health and Beauty 4Ever

30 MIN POWER WORKOUT | STRENGTH & CONDITIONING | FULL BODY SWEAT | REPEAT | + Weights

2026-10-10T08:58:22.169-05:00

time: 30 Min + warm up & cool down on top

Rotel Mac and Cheese

2026-10-09T08:15:14.945-05:00

Ingredients

60 MIN BEST OF WEIGHTS WORKOUT | 1 MIO SPECIAL | FULL BODY | STRENGTH & CONDITIONING | 4 CIRCUITS

2026-10-04T13:29:56.289-05:00

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🤍 ▸ time: 60 Min + warm up & cool down on top ▸ equipment: kettlebell or dumbbell (I am using 2x 10 kg and 2x 6 kg for your reference), a mat is recommended ▸ muscles worked: Full Body W O R K O U T - D E T A I L S: 0:00:00 - 0:01:56 | intro 0:02:08 - 0:09:20 | warm up 0:09:28 - 0:33:22 | workout part 1: 60 | 15 sec off 0:33:29 - 0:48:37 | workout part 2: 45 | 15 sec off 0:48:44 - 1:00:47 | workout part 3: 50 | 15 sec off 1:00:58 - 1:09:20 | workout finisher: 30 | 15 sec off 1:09:39 - 1:13:34 | cooldown

Mac and Cheese by Anthony Bourdain

2026-09-12T18:57:34.583-05:00

Ingredients:

1 pound elbow macaroni or penne pasta
16 ounces shredded sharp Cheddar cheese
2 tablespoons butter
4 cups whole milk
¾ teaspoon salt
Pepper to taste

Directions:

Preheat the oven to 400 degrees F and grease a 9x13 baking dish.
Cook pasta in boiling (salted) water 3 to 5 minutes less than package directions. Drain well.
Spread about 1/3 of the pasta in the prepared dish. Sprinkle with 1/4 teaspoon salt, some pepper, and 1/3 of the cheese. Dot with 1/2 tablespoons of butter. Repeat the layers two more times, dotting the top layer with 1 tablespoon butter. Don't tamp down the pasta, it will make the dish too dense. Pour milk evenly over the top.
Bake 45 minutes to 1 hour, depending on how crisp you like the top.
Let cool for a few minutes, serve, and enjoy!

Italian Meatloaf

2026-09-11T09:19:31.705-05:00

Ingredients:

1 Tbsp grass-fed butter or ghee, or avocado oil
1 medium onion, finely chopped
2 ribs celery, finely chopped
1 large carrot, finely chopped or shredded
3 fresh garlic cloves, pressed
1 Tbsp Italian seasoning
2 lb lean ground beef
1 lb ground Italian sausage
1 large egg, beaten
1 cup freshly shredded mozzarella
1/2 cup ground parmesan cheese
1/2 cup almond flour
sea salt and ground pepper, to taste
2 Tbsps Dijon mustard
1/4 cup of homemade ketchup

Instructions:

Preheat your oven to 350 degrees f and line a 5×9 loaf pan with parchment paper.

Heat a large skillet over medium heat. Add the butter and once melted, stir in the onion, celery, carrot, garlic, and Italian seasoning. Sauté, stirring frequently, for about 5 minutes.

In a large bowl, add the ground beef, sausage meat, egg, mozzarella, parmesan, almond flour, and a pinch of sea salt and pepper.

Once the veggies are done cooking, transfer them to the large bowl with the meat.

Stir very thoroughly to combine everything well.

In a small bowl, whisk the mustard together with the ketchup.

Transfer the meat mixture to your prepared pan, then spread your ketchup/mustard mixture over the meat.

Bake for 45-50 minutes, or until the internal temperature reaches 160F.

Allow it to rest for 10 minutes before slicing and serving.

Serve your meatloaf slices over mashed potatoes and steamed broccoli.

Meatloaf stays good in the fridge if sealed well for up to 4 days. Reheats GREAT which makes this ideal for future lunches.

Enjoy!

40 MIN HYBRID Workout | Full Body Crusher | Strength & Conditioning | + Weights

2026-09-07T08:58:10.601-05:00

▸ time: 40 Min + warm up & cool down on top

Mississippi Meatballs

2026-09-04T15:44:11.081-05:00

Ingredients

2 pounds ground beef I cook with 80/20 ground beef
½ cup breadcrumbs or almond flour or pork rinds
1 egg
¼ cup milk
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt
½ teaspoon pepper
1 packet ranch seasoning
1 packet aujus
½ cup pepperoncini peppers
¼ cup pepperoncini liquid
¼ cup water
¼ cup diced unsalted butter

Instructions

Combine the ground beef, breadcrumbs, egg, milk, garlic powder, onion powder, salt, and black pepper in a large bowl. Mix until just combined.
Form the mixture into meatballs, about 1 to 1.5 inches in diameter.
Brown the meatballs in a skillet over medium high heat for about 2-3 minutes per side, then flip them. Layer the browned meatballs into the insert of your slow cooker.
Sprinkle the au jus gravy mix and ranch seasoning over the meatballs.
Add the pepperoncini peppers on top of the meatballs.
Pour the pepperoncini liquid and water into the slow cooker.
Dot the diced butter evenly over the top.
Cover the slow cooker with the lid.
Cook on high for 2-3 hours or on low for 4-5 hours, until the meatballs are cooked through and tender.
Stir gently to coat the meatballs in the sauce before serving.

FULL STRENGTH WORKOUT PLAN (Advanced) 5 days a week

2026-09-03T09:13:42.942-05:00

▸ Level: Advanced ▸ Equipment: 2x dumbbells, I used 2x5kg dumbbells TIMESTAMPS: Intro: 00:00 Day 1: 2:05 Day 2: 37:57 Day 3: 1:11:56 Day 4: 1:37:03 Day 5: 2:14:55

Original Workouts if you want to repeat them: Day 1: • 30 MIN Full Body With Weights, (ADVANCED) ... Day 2: • 30 MIN TONED UPPER BODY Workout With Weigh... + weights Day 3: • 25 MIN INTENSE CORE + ABS Workout - No Equ... Day 4: • 30 MIN KILLER LOWER BODY HIIT Workout - Wi... + weights Day 5: • DAY 1: 25 MIN FULL BODY CALISTHENICS WORKO... no equipment Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need

Creamy Tuscan Sausage Soup

2026-08-31T09:02:48.851-05:00

Ingredients

1 lb Italian sausage (mild or spicy), crumbled
1 tbsp olive oil (if needed)
1 small onion, chopped
4 cloves garlic, minced
1 tsp Italian seasoning
½ tsp crushed red pepper flakes (optional)
1 (15 oz) can diced tomatoes, drained
4 cups chicken broth
2 cups fresh spinach
1 cup heavy cream
Salt and black pepper to taste
Optional: grated Parmesan for topping
Thick crusty bread for serving

Instructions

In a large pot over medium heat, cook sausage until browned and cooked through. If there’s excess grease, drain it.
Add onion and cook until soft, about 3–4 minutes. Toss in garlic, Italian seasoning, and red pepper flakes. Stir until fragrant.
Add diced tomatoes and chicken broth. Bring to a simmer and cook for 10 minutes.
Stir in heavy cream and spinach. Simmer for another 3–5 minutes until the spinach is wilted and everything is creamy.
Ladle into bowls, top with cracked pepper and Parmesan if desired. Serve with crusty bread.

30 Minute Dumbbell Workout | Full Body At Home Routine

2026-08-26T11:36:53.315-05:00

Workout Overview:

Duration: 30 Minutes Focus: Full Body Strength Intensity: Moderate to High Suitable for: Beginner - Intermediate Equipment I'm using: • Heavy Dumbbell Pair - 20lbs (10kg) • Medium Dumbbell Pair - 10lbs (5kg) • Light Dumbbell Pair - 5 lbs (2kg) • Booty Band The timer will be 45 seconds on with 15 seconds rest in between and finally we'll finish with a BOOTY BURNER. Yayyyy! 00:00 Intro 2:00 Workout 33:04 Cool down

Gooey Bars

2026-08-25T07:29:37.601-05:00

Overview

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 24 Bars

Ingredients

2 cups all-purpose flour
1 teaspoon baking powder
¼ teaspoon salt
⅔ cup granulated sugar
1 cup butter, melted and divided
2 teaspoons vanilla extract, divided
4 eggs, divided
1 8-ounce package cream cheese, softened
4 cups powdered sugar

Directions

Preheat the oven to 350 F. Line a 9x13-inch baking pan with parchment paper, or spray it with nonstick cooking spray. Set aside.
In a small bowl, whisk together the flour, baking powder, and salt. In a large bowl, combine the sugar, ½ cup melted butter, 1 teaspoon vanilla extract, and 2 eggs until well-mixed. Slowly add in the flour mixture until fully incorporated. Press the dough flat into the bottom of the prepared pan.
In a large bowl, add the cream cheese, remaining 2 eggs, 1 teaspoon vanilla extract, and ½ cup melted butter. Beat together until the mixture is creamy. Add in the powdered sugar 1 cup at a time until the cream cheese mixture is smooth. Pour it over the dough in the prepared pan, spreading it evenly to the edges.
Bake in the preheated oven for 35 to 40 minutes, until the top is golden brown and the edges are set.
Cool completely, then cut the bars and serve.

45 MIN NO JUMPING Full Body Workout + Weights - No Repeat with ABS FINISHER

2026-08-21T09:36:41.631-05:00

▸ Full Body Strength & Toning

▸ 45 Min + Cool Down Stretches ▸ Grab your Medium Dumbbells, I'm using 2 x 5 kg for your reference. ▸ The Workout: 1. Workout 2. Abs Finisher 3. Cool Down

Crispy Fried Chicken Drumsticks

2026-08-18T07:55:28.613-05:00

Ingredients

2 lb chicken legs about 8 to 10
1 cup all purpose flour
2 teaspoon onion powder
2 teaspoon garlic powder
1 tablespoon paprika
½ teaspoon chili powder or to taste
1½ to 2 teaspoons salt divided or add to taste
1 teaspoon black pepper divided
1 egg
¾ cup whole milk
Enough oil for deep frying

Instructions

Combine the flour, onion powder, garlic powder, paprika, chili powder, salt, and black pepper in a large bowl and set it aside.
Whisk together the milk, egg, pinch of salt, and pepper to taste in a separate bowl and set aside.
Dip each chicken piece first in the seasoned flour, transfer it to the milk and egg mixture, and finally back into the flour.
Heat the oil to 350 degrees F and gently place the coated chicken drumsticks inside the hot oil. Fry on medium heat until golden brown and crispy on the outside and fully cooked inside. Flip the drumsticks between each fry cycle.
Remove from heat and drain on a paper towel to remove excess oil.

50 MIN INTENSE STRENGTH WORKOUT | FULL BODY | NO JUMPING | SPICY CORE ELEMENTS | with Weights

2026-08-16T08:13:05.327-05:00

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🤍 ▸ time: 50 Min + warm up & cool down on top ▸ equipment: pair of dumbbells (I am using 2x 10 kg for your reference), a mat is recommended ▸ muscles worked: Full Body W O R K O U T - D E T A I L S: 0:00:00 - 0:01:20 | intro 0:01:26 - 0:04:23 | energetic warm up 0:06:20 - 1:03:15 | workout: 60 | 20 sec off 1:03:40 - 1:07:15 | community moment 1:07:20 - 1:11:43 | mindful cooldown

Sloppy Ottos

2026-08-14T12:04:36.756-05:00

Ingredients

1 pound bulk spicy pork sausage
1-1/2 cups sauerkraut, rinsed and well drained
2 medium green and/or sweet yellow peppers, chopped
1 medium onion, chopped
8 pretzel or regular hamburger buns, split
8 slices provolone cheese

Directions

1
Preheat oven to 350°. In a large skillet, cook sausage over medium heat 4-6 minutes or until no longer pink, breaking into crumbles; drain. Add sauerkraut, peppers and onion; cook and stir 8-10 minutes longer or until vegetables are tender.
1. 2
  Spoon meat mixture onto bun bottoms; place cheese over meat. Replace tops. Place on a baking sheet. Bake 4-6 minutes or until cheese is melted.

TheWKOUT #158 - Lighter Legs With Resistance

2026-08-10T07:51:30.611-05:00

Equipment Used - ( Based On Heaviest Used)

Resistance Band Bench - Optional 2 x Small Weights ( 5kg ) The WKOUT : TheWKOUT Starts At 4 Mins 2 Minutes Work / 15 Seconds Rest Resistance Side Steps Resistance Side Squat Steps Resistance Squats Resistance Wall Hold Lunge Step Up - Left Side Lunge - Left Side Lunge - Right Lunge Step Up - Right Side Lunge - Left Side Lunge - Right Lunge Into Board - Left Lunge Step Up - Left & Right Squat & Lunge Board - Left Squat & Lunge Board - Right Lunge Step Up - Left & Right Hamstring Deadlift Split Hamstring Deadlift - Left & Right Hamstring V Deadlift Resistance Donkey Kicks - Left & Right Resistance Straight Legs - Left & Right Resistance Hydrants - Left & Right

New Mexico Pork Pozole With Chimayo

2026-08-07T08:15:15.624-05:00

Ingredients

1 pound frozen pozole or 1 pound dry pozole soaked in water overnight or at least 12 hours*

1 – 1 ½ pounds pork shoulder*, trimmed, cut into ½ – ¾” cubes

Salt & pepper

2 Tbsp olive oil or bacon drippings

1 medium onion, chopped (+/- 2 cups)

6 – 8 large garlic cloves, minced

8 cups liquid* (all water or up to half and half water/chicken stock)

2 tsp. dried Mexican oregano, crushed

1/2 tsp. cumin*, toasted and ground

1/2 tsp. coriander*, toasted and ground

1 bay leaf

2 tsp. Chimayo red chile powder*

A pinch or two of chipotle flakes (optional)

1 cup red chile sauce* (or to taste)

Salt and pepper to taste

Suggested Toppings (Choose 2 – 4)

Diced raw onion or chopped green onion

Thinly sliced radish

Pickled radish or onion*

Thinly shredded cabbage or pickled cabbage

Chopped cilantro

Grated cheese (cheddar, Monterey Jack or queso fresco)

A squeeze or two of lime

Flour or corn tortillas

Corn tortilla chips

more chile sauce

Instructions

If using dry pozole, cover with water and soak overnight.

(If you have the toasted cumin and coriander mix already, skip this step) Heat a large, heavy soup pot over medium low heat. Add the cumin and coriander and toast until light brown and aromatic. Transfer to a mortar or grinder. Grind to a powder.

Lightly coat the cubes of pork with salt and pepper.

In a large soup pot, heat the oil over medium heat. Brown the pork about 2 minutes. Add the onion and garlic and sauté for 2 minutes.

Add the liquid, pozole*, herbs and spices (omit red chile sauce) to the pot. Bring to a boil.

Lower heat to a simmer, cover and cook for 1 hour. Remove the cover and cook another 30 minutes. Only stir occasionally to prevent “breaking” the pozole.

Add the red chile and cook another 30 minutes or so until pozole has “blossomed” and is tender. If you need to add more liquid, add some hot water or broth at the beginning or 15 minutes into this step.*

Taste and adjust seasoning to your taste.

Optional – If you have time, let sit for a couple of hours and come to room temperature. Refrigerate until ready to eat. You can refrigerate overnight if you want.

Reheat when ready to serve.

Transfer to bowls and top with the desired toppings and serve with warm flour or corn tortillas.

Full Body Strength by Lisa

2026-08-06T08:14:28.446-05:00

Full Body Set Your Timers To 50 Seconds Work & a 10 Seconds Rest I Used up to 45lbs Weight & 10lb Vest Perform the following exercises: 1. You Start On Burpees Plank Ab Tuck - ( Pick Level ) 2. Squat & Lunge - L&R Alternate 3. Lunge & Curtsy - Left 4. Lunge & Curtsy - Left 5. Curtsy Tap - Left 6. Curtsy Tap - Right 7. Clear & Press 8. Turn Bicep Squats - L&R Alternate 9. Arnold Press Truns 10. Burpee Switch Kicks - L&R Alternate 11. Double Squat & Press 12. Switch Lunge & Lift - L&R Alternate 13. Push Up, Plank Ab Tuck & Lunge Lift - L&R Alternate 14. Turn Bicep Squats - L&R Alternate 15. Plank Donkey Kick , Ab Tuck & Row - L&R Alternate 16. Prisoner Kneeling Get Ups - L&R Alternate 17. Ninja Tuck Jumps 18. Straight Leg Hamstring & Shoulder Press 19. Double Swings Bicep Hold 20. Squat & Turn - L&R Alternate 21. Snatch - Left 22. Snatch - Right 23. Snatch Lunge - Left 24. Snatch Lunge - Right 25. Switch Ab Bends - L&R Alternate 26. Bicep Curl & Shoulder Press, Hammer 27. Wide Arms Mountain Climbers 28. Plank Oblique Touch 29. Jumps 30. Straight Bar Triceps 31. Bar Overhead Triceps 32. Floor Narrow Chest Press 33. Bike, Chest Switch Press - L&R Alternate 34. Single Ab Raise - Left 35. Single Ab Raise - Right 36. Seated Ab Lifts 37. Single Arm Burpee & Press - Left 38. Single Arm Burpee & Press - Right 39. Single Arm Swings 40. Lat Pulls & Swings - L&R Alternate 41. Single & Double Bentover Row - L&R Alternate 42. Half Way Up Bicep Curls 43. Straight Bicep Curls 44. Up Slow Down Fast Bicep Curls 45. Shoulder Press - Half Way 46. Shoulder Press - Fast Up Slow Down 47. Shoulder Press - Slow Up Fast Down 48. Pulse Half Way Shoulder Flys 49. L Shoulder Flys 50. Suitcase & V Abs 51. Press & Tuck Abs 52. Drop Abs - L&R Alternate 53. Knee To Toes Abs 54. You Start On Burpees Plank Tuck - ( Pick Level ) Enjoy Your Workout

Slow Cooker Creamy Garlic Chicken and Veggies

2026-08-05T08:38:27.272-05:00

Ingredients

6 bone-in, skin-on chicken thighs
1 ½ teaspoons smoked paprika
Kosher salt and freshly ground black pepper, to taste
2 tablespoons unsalted butter
2 pounds baby red potatoes, halved
¼ cup white wine
¼ cup chicken stock
2 shallots, chopped
3 cloves garlic, minced
1 teaspoon dried thyme
3 cups broccoli florets
½ cup heavy cream
1 ½ tablespoons freshly squeezed lemon juice
1 tablespoon cornstarch

Instructions

Season chicken with paprika, salt and pepper, to taste.
Melt butter in a large cast iron skillet over medium high heat. Add chicken, skin-side down, and sear both sides until golden brown, about 2-3 minutes per side; drain excess fat and set chicken aside.
Place potatoes into a 6-qt slow cooker. Stir in wine, chicken stock, shallots, garlic and thyme; season with salt and pepper, to taste. Add chicken to the slow cooker in an even layer.
Cover and cook on low heat for 5-6 hours, or until the chicken is completely cooked through, reaching an internal temperature of 165 degrees F. Add broccoli during the last 30 minutes of cooking time.
Remove chicken, potatoes and broccoli from the slow cooker, cover and keep warm.
In a small bowl, whisk together heavy cream, lemon juice and cornstarch. Stir into the slow cooker. Cover and cook on high heat for an additional 10-15 minutes, or until the sauce has thickened.
Serve chicken, potatoes and broccoli immediately with cream sauce.

TheWKOUT #155 - Monday Midline Mayham

2026-08-04T10:34:39.981-05:00

Equipment Used - ( Based On Heaviest Used)

Mat - Optional

weights if you do not have a ball 2 x 20lb Weights 2 x 7.5lb Weights Med Ball The WKOUT : Workout Starts 3 Minutes In 10 Seconds Rest / 30 Seconds Of Work 10 Minutes Mountain Climbers Hollow Hold Plank Hold / Wak Superman Windscreen Wiper 15 Min AMRAP Squat With Ball Lunge With Ball 40 / 20 - Tabata Mountain Climbers Hollow Hold Plank Hold / Wak Superman Windscreen Wiper

Sausage White Bean Soup

2026-08-03T07:45:28.895-05:00

19 oz spicy (hot) crumbled Italian sausage
1 small onion chopped
4 cloves garlic minced
1 teaspoon Italian seasoning or Herbs from Provence
1 tablespoon fresh thyme no sprigs, just leaves
¼ teaspoon red pepper flakes to taste
2 medium carrots sliced
15 oz cannellini beans canned, rinsed and drained
4 cups chicken stock
5 oz fresh spinach
½ cup heavy cream
salt and pepper to taste

Instructions

In a large saucepan, add crumbled Italian sausage, chopped onion, minced garlic, Italian seasoning, a generous amount of fresh thyme leaves (no sprigs), and red pepper flakes.
- Cook on medium heat, stirring regularly to break up the sausage, for about 5 minutes, until the onion softens and starts to lightly brown.
- - Stir in chopped carrots and half of the white beans (rinsed and drained).
  - Pour in 4 cups of chicken stock, stir well, cover with a lid, and bring to a boil.
  - Reduce to a visible simmer and cook for about 15 to 20 minutes until the carrots are tender
  - Add spinach and the remaining half of the white beans (rinsed and drained) to the pot. Cover with the lid and let the spinach wilt on low heat, stirring occasionally.
  - OPTIONAL: If you prefer a thicker soup texture, transfer the remaining half of the white beans with a ladle of the soup liquid (minus the sausage) in a regular blender and blend it there. Alternatively, for a chunkier texture, transfer the second half of the beans and a ladle of soup (with no sausage) to a medium bowl and mash them with a fork.
  - Then, add blended beans back into the cooking pot, together with fresh spinach, cover with the lid, and let the spinach wilt on low heat.
    Once the spinach has wilted, remove the soup from heat and stir in the heavy cream.
    Adjust the consistency by adding more chicken stock (or water) if the soup is too dense, or more cream for extra creaminess.
    Season with salt, pepper, and additional red pepper flakes if desired. Top with fresh thyme before serving. Enjoy!
    Tip: For a thicker soup, use 1 cup of heavy cream instead of ½ cup.

Full Body Combat & Bonus Combat Abs

2026-07-31T07:52:19.969-05:00

30/10

Step to the side, Step back w/ band

With Band Squat in & out punch w/ plate

In & Out punches

4 Jacks + 8 Jabs

4 Back & Forth + 4 Hooks

4 Back & Forth + 4 Undercuts

In & Outs+ Shoulder Alt Press

Skipping

Double Jabs

Skipping

Double Jabs + Double Uppercuts

Skipping

Double Jabs + Punch to the ground

Skipping

Jabs + Side Kick-Left

Skipping

Jabs+Side Kick-Right

Skipping

Upper Cuts + Kick it forward-Left

Skipping

Upper Cuts+ Kick it forward-Right

Skipping

Wide Leg Squat w/ Jabs

Skipping

Front kick, Side kick, Back Kick-Left

Front kick, Side kick, Back Kick-Right

Front Jab + Punch Down-Left

Front Jab+ Punch Down-Right

Jabs+Uppercuts

ToP+Body Uppercuts-Left

Top+Body Uppercuts-Right

Upper Jabs

Split Right Jabs

Split Left Jabs

Split Upper Jabs_Left

Split Upper Jabs-Right

Front Kick Splits left

Front Kick Splits right

skipping

1/2 sit ups

Sit ups + jabs

Sit up and hold

Sit up + jab up & jab down-left

Sit up + jab up & jab down-right

2 presses+situp and jab

Sit up with leg off the ground and side jabs

Sit up + press

Shoulder press w/ legs off ground

Left cross over touch right leg with plate

right cross over touch left leg with plate

3 point Russian twists

Row boats in sit up position

Elevated Beanie Weenie Casserole

2026-07-29T07:01:15.265-05:00

Ingredients

2 tablespoons olive oil

13.5 ounces Andouille sausage, sliced into rounds

1 yellow bell pepper, diced

1 red bell pepper, diced

1 yellow onion, diced

2 cloves garlic, minced

1 (15.5-ounce) can kidney beans, drained

1 (15.5-ounce) can great northern beans, drained

¼ cup bourbon

1 cup BBQ sauce

1 cup beef broth

1 teaspoon + ¼ teaspoon salt, divided

¼ teaspoon pepper

Optional you can use a cornbread package or below:

1 cup cornmeal

1 cup all-purpose flour

¼ cup granulated sugar

1 tablespoon baking powder

1 cup whole milk

2 eggs

5 tablespoons melted butter

Directions

Preheat the oven to 375 F.

Heat the oil in a large oven-proof skillet over medium heat.

Add the sausage and brown it on both sides, for about 6 minutes.

Add the bell peppers and onion and cook to soften, about 4 minutes. Add the garlic and stir.

Add the beans, bourbon, BBQ sauce, beef broth, ¼ teaspoon salt, ¼ teaspoon pepper, and stir. Simmer for 10-15 minutes while preparing the cornbread topping.

In a large bowl, whisk together the cornmeal, flour, sugar, baking powder, and 1 teaspoon salt.

In a second bowl, whisk the milk, eggs, and butter together until smooth.

Pour the egg mixture into the flour, stirring until fully incorporated. or you can prepare cornbread recipe from a package.

Smooth the cornbread batter across the casserole as much as possible. The layer will be very thin across the top.

Bake for 25-30 minutes, or until cornbread is golden brown and spongy. You can add shredded cheddar if you want it cheesey.

Remove from the oven and serve.

Read More: https://www.thedailymeal.com/2197510/beanie-weenie-casserole-recipe/

Inner & Outer Thighs, New Vest Option, Straps & Band Work

2026-07-28T18:09:22.680-05:00

HIIT for the gym

2026-07-23T10:52:50.266-05:00

WORKOUT #1

Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:

A) DB Swing Through Lunge - 10 reps

B) DB Pushups - 10 reps

C) DB Squats - 10 reps

D) DB Overhead Press - 10 reps

WORKOUT #2

Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:

A) DB Deadlift - 12 reps

B) DB Renegade Row - 12 reps total (6 rows each side)

C) DB Curl to Press - 12 reps

D) DB Burpees - 12 reps

WORKOUT #3

Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers in the first round and try to beat it in round two.

A) Skip - 45s

- Rest 15s

B) Pushups x 45s

- Rest 15s

C) Jump Lunges x 45s

- Rest 15s

D) Cross Body Mountain Climbers x 45s

- Rest 15s

E) Bulgarian Split Squat x 45s (split time)

- Rest 60s

WORKOUT #4

Perform each of the following in order with no rest, and without putting the weight down. At the end of the circuit, rest for 90 seconds. Repeat for 5 rounds:

A) DB Bent over row x 8
B) DB Front Squats x 8
C) DB Curtsy Squat x 8
D) DB Squat Thrust to Deadlift x 8
E) DB Push Ups x 8

The exercises in the complex are based on traditional resistance training movements that use a number of major muscle groups at the same time.

More muscles used = higher intensity.

Instructions: Complete two to four rounds of the following circuit, working for 30 seconds, and then resting for 30 seconds after each exercise (if you’re working hard enough, trust me, you’ll want and cherish that rest).

WORKOUT #5

Equipment: Nothin’ but your bodyweight and a single stair or low box.

Exercises: 60 sec 5 Rounds
-Tricep Dips
-Pushup
-Skater Jump
-Flutter Kick
-Box Dance Step (Switch Foot Hops; if you don’t have access to a stair, than skip)
-Knee-to-Elbow Plank
-In-and-Out Squat

BOOM! I'll tell you now that these workouts are really fun and very challenging if you push yourself. That means, you MUST make sure that you choose a weight on workouts #1 and #2 that is going to challenge you the entire time.

~Tiffanyxx