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nuovoiniziuniverse · 2 years

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The 7-Minute Workout Plan

The 7-minute workout plan is a short and intense exercise routine that can be done at home. It is different from the average workout routine because of its efficiency.

The training consists of 12 exercises (jumping jacks, chair, push-ups, abs crunches, step-ups, air squats, tricep dips, plank, high knees, lunges, push-ups with rotation, and side plank).

The principle could not be simpler, the training:

wants to be very short, but very intense (we are at the beginning of the Hiit era)

solicits the upper body, the lower body, the abdominal strap, and the cardio, therefore very complete

each group is requested 3 times (4*3 = 12 exercises so far we are good) and benefits from about 2 minutes of recovery

consists of the 30s of work followed by 10 seconds of recovery

does not require any equipment except a chair and a wall, which makes it feasible for everyone and everywhere

is accessible to as many people as possible through an official AND free application

is varied since the initial training program is accompanied by 22 training variations

can be adapted to all levels and even be customized to infinity while respecting the initial concept.

Here are some guidelines to follow during your training:

always pay attention to your form of movement, and keep your abdominal strap engaged throughout the exercises.

modify or discontinue any exercise that seems too difficult or causes you discomfort.

try to progress gradually. Try to maintain 3 training sessions per week with enough recovery between (24h) then gradually reduce rest times and/or increase work times (from 30s to 45s for example), increase the number of circuits (you will go from 7 minutes to 14, then 21) and finally, add resistance (weights).

get out of your comfort zone, these 7 minutes don't have to be fun (it doesn't have to be painful either, listen to your body).

First, consult your doctor to get the green light! Also, it is not recommended to do more than 3 Hiit sessions of 25-30 minutes in a week, and these workouts may require more recovery time, get the necessary rest. This form of exercise is not suitable for people with high blood pressure or heart disease.

Access The 7-Minute Workout Plan Here!!

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nuovoiniziuniverse · 2 years

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21 Free Keto Recipes

It’s that time to grab your free 21 Keto recipes. You’ll find the perfect meals for your cravings.

Tangy Tuna Tastebud Tantaliser Ingredients: ● 4 oz tuna (in olive oil, drained). ● 4 eggs. ● 2 oz Iceberg lettuce (chopped). ● 2 oz cherry tomatoes. ● ½ cup celery (chopped). ● ½ cup mayonnaise. ● ½ red onion (diced). ● ½ lemon (juiced and zest). ● 2 tbsp olive oil. ● 2 tbsp capers. ● 1 tbsp Dijon mustard. ● 2 tsp white wine vinegar. ● Salt and pepper. Instructions: ● In a large bowl, mix together tuna, celery. Mayonnaise, onion, lemon juice and zest, olive oil, capers, and mustard. ● In a large saucepan, bring water to boil; add a tsp salt and white wine vinegar. Crack in the eggs and allow to simmer for 3-4 minutes. ● Place lettuce and tomatoes on a serving plate, place eggs on top, and tuna mix to side. Total servings – 2

Coriander & Chickpea Curry Ingredients: ● 7 oz canned chickpeas (rinsed). ● 1 ½ cups chopped tomatoes (no added sugar). ● 1 red onion (chopped). ● 1 red pepper (chopped). ● 4 garlic cloves. ● 6 tbsp canola oil. ● 2 tsp coriander (ground). ● 2 tsp ginger (ground). ● 2 tsp garam masala. ● 2 tsp cumin (ground). ● ¾ tsp salt. ● ½ tsp turmeric (ground). Instructions: ● In a blender, add pepper, garlic, and ginger; blend until minced and add the onion, blend until chopped. ● Heat the oil in a large saucepan, add onion mixture and cook until softened. Add turmeric, cumin, and coriander and cook for an additional 2-3 minutes. ● Blend the tomatoes until finely chopped, add salt, and add to saucepan. Simmer 4-5 minutes. ● Add the chickpeas and garam masala; simmer for 6-7 minutes. Total servings – 6

Mediterranean Creamy Garlic Chicken Ingredients: ● 24 oz chicken breast (skinless and sliced). ● 1 cup spinach (fresh, chopped). ● 1 cup thick cream. ● ½ cup chicken broth. ● ½ cup sun-dried tomatoes. ● ½ cup parmesan (grated). ● 2 tbsp olive oil. ● 1 tsp Italian seasoning. ● 1 tsp garlic powder. Instructions: ● Add olive oil to a large frying pan and fry chicken until completely cooked through and browned. Set chicken aside on a plate. ● Add chicken broth, thick cream, Italian seasoning, garlic powder, and parmesan to the pan; whisk gently until sauce begins to thicken. ● Add spinach and tomatoes to the sauce and simmer until spinach begins to wilt; add the chicken back to the pan. Total servings – 6

Crunchy, Crispy, Cheese Coated Cod Ingredients: ● 4 cod fillets. ● 1 cup parmesan (grated). ● 1 tbsp parsley (fresh, chopped). ● 1 tbsp olive oil. ● 2 tsp paprika. ● ¼ tsp salt. Instructions: ● Preheat oven to 200 degrees. ● In a mixing bowl, add parmesan, paprika. Parsley and salt; mix together until well combined. ● Line a baking tray with greaseproof paper. ● Rub the cod fillets with olive oil on both sides. Press both sides of cod into the parmesan mixture and transfer to the baking tray. Sprinkle over any leftover parmesan mixture. ● Bake 15-20 minutes, until browned and fish is easy to flake. Total servings – 4

Get Your 21 Free Keto Recipes Today !! – Download Here

Garlic Shrimp & Zucchini Noodles Ingredients: ● 2 medium-sized zucchini. ● 1 lemon (juice and zest). ● 12 oz shrimp (peeled and deveined). ● 4 garlic cloves (crushed). ● 1 tbsp olive oil. ● Sprinkle of chili flakes. ● Salt and pepper. Instructions: ● Slice zucchini in half lengthwise; take a fork and rake zucchini to create noodles. ● In a large frying pan, add oil, lemon juice, and zest. When the pan is warm add shrimp and cook for 1 minute on each side. ● Add garlic and chili flakes; cook for an additional 1 minute, stirring continuously. ● Add noodles and toss for 2-3 minutes until lightly cooked and warmed through. ● Season with salt and pepper before serving. Total servings – 2

Keto Kick-of-Heat Chicken Wraps Ingredients: ● 32 oz chicken breast (skinless, cut into slices). ● 4 celery stalks (diced). ● 2 spring onions (finely diced). ● 1 Iceberg lettuce head. ● ½ cup goat’s cheese (crumbled). ● ½ red pepper (diced). ● ½ green pepper (diced). ● 2 tbsp butter. ● 2 tsp onion powder. ● 1 tsp chili flakes. ● 1 tsp garlic powder. Instructions: ● Heat butter in a large frying pan; add peppers and celery, fry for 5-6 minutes until just tender. ● Add chicken, garlic powder, chili flakes, and onion powder; stir continuously until chicken is cooked through and slightly browned. ● Remove pan from heat and stir in crumbled cheese and spring onions. ● Take 8 lettuce leaves and fill each with the mixture. Total servings – 8 Per serving: (2 filled leaves).

Perfect Pizza Perfection Ingredients: ● 3 large eggs. ● 5 black olives (pitted and halved). ● 5 pepperoni (slices). ● ½ cup tomato puree. ● ⅓ cup cheddar cheese (grated). ● 1 tbsp butter. ● 1 tbsp water. ● ½ red onion (diced). ● ½ green pepper (diced). ● ½ tsp garlic powder. ● ½ tsp Italian seasoning. Instructions: ● Preheat oven to 175 degrees. ● In a large bowl, whisk eggs with water. ● Heat butter in a large frying pan, add egg mixture, and cook 2-3 minutes; flip and repeat cooking until all mixture is firm on both sides. ● Remove cooked egg from pan and place on a large oven-proof tray. ● Mix tomato puree with garlic and Italian seasoning; spread overcooked egg. ● Sprinkle on cheese, onion, olives, green pepper, and top with pepperoni. ● Bake for 7-8 minutes until cheese has completely melted. Total servings – 1

Get Your 21 Free Keto Recipes Today !! – Download Here

Hearty Steak & Egg Plate Ingredients: ● 4 oz sirloin steak (cut into chunks). ● 3 large eggs. ● ¼ avocado (sliced). ● 1 tbsp butter ● Salt and pepper. Instructions: ● Heat ½ of butter in a large frying pan; crack in eggs and fry to desired taste. ● Heat remaining butter in an additional pan and fry steak to desired taste. ● Place steak strips and eggs on a serving plate and add avocado to the side. Total servings – 1

Hot & Spicy Chicken Ingredients: ● 6 chicken drumsticks. ● ½ cup hot sauce. ● 2 tbsp butter. ● ½ tsp chili flakes. ● ½ tsp cayenne pepper. ● ½ tsp garlic powder. ● ½ tsp paprika. ● Salt and pepper. Instructions: ● Place chicken drumsticks in a large bowl and drizzle a little hot sauce over; sprinkle with salt and pepper… ● Line a grill pan with foil and grill chicken on high heat for 8-10 minutes until they begin to color. ● In a saucepan, melt the butter and stir in all other ingredients; remove from heat. ● Take drumsticks from the grill, turn over, and grill for an additional 8-10 minutes. ● When drumsticks are browned and cooked through, place them into a large bowl. ● Pour over the spicy butter sauce and coat drumsticks evenly. Total servings – 2

Complete Cheesy Chicken Casserole Ingredients: ● 2 cups chicken (cooked and cubed). ● 1 bacon slice (crisped and crumbled). ● ¾ cup mozzarella (grated). ● ½ cup parmesan (grated). ● ½ cup marinara sauce. ● ½ tsp basil (dried). ● ¼ tsp chili flakes. Instructions: ● Preheat oven to 175 degrees. ● In a large baking dish, place the chicken and pour over marinara sauce. ● Stir in remaining ingredients and bake for 25-30 minutes. Total servings – 3

Get Your 21 Free Keto Recipes Today !! – Download Here

Beefy Mid-Week Chilli Ingredients: ● 18 oz beef (minced). ● 1 ½ cups canned chopped tomatoes. ● 3 ½ oz cheddar (grated). ● 2 garlic cloves (crushed). ● 1 onion (diced). ● ½ red pepper (diced). ● ½ green pepper (diced). ● 2 tsp tomato puree. ● 2 tsp coriander (ground). ● 2 tsp cumin (ground). ● 1 tsp chili powder. ● Salt and pepper. Instructions: ● Preheat oven to 180 degrees. ● In a large frying pan, fry onions and garlic until soft. Add beef and cook until browned and cooked through. ● Add all other ingredients (except cheese) and fry for 4-5 minutes. ● Pour into a large ovenproof dish and sprinkle with cheese. ● Bake for 20-25 minutes. Total servings – 4

Creamy Bacon & Mushroom Chops Ingredients: ● 32 oz pork chops (boneless). ● 8 oz mushrooms (sliced). ● 6 bacon slices (chopped into bite-size pieces). ● 2 garlic cloves (crushed). ● ½ cup thick cream. ● ⅔ cup chicken broth. ● 1 tbsp olive oil. ● Salt and pepper. Instructions: ● Heat the oil in a large frying pan, fry the bacon until crispy. Remove from pan but leave bacon fat in. ● Season chops with salt and pepper; fry 4-5 minutes on each side until browned and cooked through. Remove chops from pan. ● Add mushrooms and garlic to the pan, fry for 4-5 minutes until browned and tender. ● Turn up the heat and stir in chicken broth; bring to boil and stir in thick cream, reduce heat. ● Return bacon and chops back to the pan for 4-5 minutes. Total servings – 4

Fiery Salmon Pouches Ingredients: ● 4 salmon fillets. ● 3 tbsp chili sauce. ● 2 tbsp red onion (chopped). ● 1 tbsp sesame oil. ● 1 tbsp lime juice (fresh). ● 1 garlic clove (crushed). ● 1 tsp mustard seeds. ● 1 tsp lime zest. ● ½ tsp sesame seeds. ● ½ tsp mint (fresh). Instructions: ● Preheat oven to 200 degrees. ● Place each salmon fillet onto a piece of foil (enough to wrap the salmon in). ● Sprinkle with onions. ● Mix together, chili sauce, sesame oil, lime juice, garlic, sesame seeds, and mustard seeds. Spoon sauce over salmon fillets. ● Wrap salmon in the foil and bake for 20-25 minutes until salmon easily flakes. ● Serve with lime zest and mint. Total servings – 4

Get Your 21 Free Keto Recipes Today !! – Download Here

For more great Keto products click here now to access them.

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nuovoiniziuniverse · 2 years

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nuovoiniziuniverse · 2 years

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Keap: The Best CRM Software For Small Businesses And Solopreneurs - Try for free!! - Int'l

What is CRM software and why do you need it?

Customer Relationship Management (CRM) software is a category of software that helps businesses manage customer data and interactions. Businesses use CRM software to keep track of customer contact information, past interactions, purchase histories, and preferences. This information can be used to help businesses personalize customer interactions, improve customer service, and make better marketing decisions. There are a number of different CRM software options available, so it’s important to choose the one that best meets the needs of your business.

The different types of CRM software

Sales automation software is one of the most common types of CRM software. It automates the sales process by tracking leads and managing customer interactions. It can also automate emails and other tasks related to sales. Customer service automation software helps companies manage customer interactions, complaints, and support requests. It can also track customer interactions across different channels, such as email, phone, and chat. Marketing automation software helps companies automate the marketing process. It can automate tasks such as email marketing, social media marketing, and lead management. Project management software can help companies manage projects by tracking tasks, deadlines, and resources. It can also help team members collaborate on projects.

How to choose the best CRM software for your small business

When looking for the best CRM software for your small business, you’ll want to consider the features that are important to you and your team. Some key factors to consider include:

How many users will need access to the software?

What kinds of tasks will you need the software to help you with?

How much data do you currently have in your existing system?

Can the CRM software integrate with other business software you use?

After answering these questions, you can begin to evaluate different CRM software options and find the one that best suits your needs.

The benefits of using CRM software for small businesses

Customer Relationship Management (CRM) software can provide a range of benefits for small businesses, including:

1. The ability to track customer interactions and histories. This can help you to better understand your customers’ needs and preferences, and provide a more personalized experience.

2. Improved customer retention. CRM software can help you to more effectively target your marketing efforts, resulting in improved customer loyalty and reduced churn rates.

3. Increased sales productivity. Automated features within CRM software can help sales representatives to spend more time selling and less time on administrative tasks.

4. Easier access to customer data. With CRM software, all customer data is stored in one central location, making it easy to find and use when needed.

How to get started with CRM software

Your business may be ready to start using customer relationship management (CRM) software. But where do you start? Here are three steps to help you get started:

1. Define your business needs.

The first step is to determine what you want CRM software to do for your business. Do you need to track customer interactions and communications? Do you need a system to help manage sales leads and opportunities? Or do you need a tool to help you understand customer behavior and preferences? Once you know what you want the software to do, you can start evaluating different options that fit your needs.

2. Evaluate different CRM software options.

There are many different CRM software programs on the market, so it’s important to do your research and find one that best meets your needs. You can start by reading reviews and comparing the features of different programs.

3. Choose a CRM software program.

After narrowing down your options, it’s time to choose a CRM software program. This decision should be based on your business needs, budget, and teams.

The best CRM software for small businesses and solopreneurs

If you are a small business or solopreneur, Keap CRM may be the best CRM software for you. It is easy to use and has a wide range of features that can help you manage your sales pipeline, track customer interactions, and more.

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One of Keap’s primary strengths is its simplicity. It’s easy to use, even for people who are not technologically savvy. This makes it a great choice for businesses that are just starting out or that don’t have a lot of money to invest in marketing automation.

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nuovoiniziuniverse · 3 years

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nuovoiniziuniverse · 3 years

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The Ultimate Home Workout Plan

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nuovoiniziuniverse · 3 years

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nuovoiniziuniverse · 3 years

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nuovoiniziuniverse · 3 years

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nuovoiniziuniverse · 3 years

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nuovoiniziuniverse · 3 years

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nuovoiniziuniverse · 3 years

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Do you want to lose your Belly Fat? In The 21 Day Flat Belly Fix you’ll discover the simple secret to losing weight PERMANENTLY without any more exercise than you’re getting now and without ever feeling like you’re on a “diet” at all.

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