Beef Kebobs with Creamy Feta Sauce
Herb-marinated beef kebabs grilled with vibrant vegetables and served with a rich, tangy feta sauce. See more →
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Cilantro Lime Shrimp with Coconut Cauliflower Rice
Sautéed shrimp with garlic, lime, and warm spices, served over fragrant coconut-infused cauliflower rice. See more →
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Chipotle Braised Beef With Parmesan
Beef braised in a smoky chipotle-infused tomato sauce with sautéed vegetables, then finished with rich Parmesan and butter. See more →
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Mustard Pork Tenderloin with Roasted Cauliflower & Carrots
Pork tenderloin coated in a savory mustard glaze, seared, and served alongside smoky, butter-roasted cauliflower and carrots. See more →
The Push-Up
The push-up is a gateway movement to one of the most developmental progressions in all of fitness. See more →
Hatch Chile Chicken Skillet
Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →
For Time:
20 back squats
Run 800 meters
15 back squats
Run 800 meters
10 back squats
Run 800 meters
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The urine strip test kit claims to report which "stage" of menopause women are in, but may not be the best way to determine menopausal status. See more →
Lamb Stew with Roasted Red Peppers, Zucchini & Feta
Tender lamb simmered in a rich broth with roasted red peppers, zucchini, and tomatoes, then finished with briny black olives and creamy feta, for a Mediterranean-inspired stew. See more →
Prosciutto, Spinach & Feta Egg Cups
Prosciutto cups filled with a fluffy, flavorful mix of eggs, feta, spinach, and sun-dried tomatoes. See more →
Thomas Seyfried’s latest Research Explained
Could Cytoplasmic Lipid Droplets be Linked to Inefficient Oxidative Phosphorylation in Cancer? See more →
Beef & Broccoli With Ginger-Garlic Sauce
Slices of seared beef tossed with broccoli in a savory ginger-garlic sauce, finished with green onions and sesame seeds. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L-pull-ups
Men use 135 lb.
Women use 95 lb.
Skeletal Muscle Adaptations to Fasting and Exercise
Kristi Storuschuk's webinar explores the relationship between fasting, exercise, and skeletal muscle adaptations, focusing on mitochondrial function. See more →
Curried Chicken & Tomato Kebobs With Red Onion & Yogurt
Marinated chicken thighs grilled alongside cherry tomatoes and red onions, then drizzled with a tangy cilantro-lime yogurt sauce. See more →
3-round rotation
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
Kendrick/Harcombe Trial: The Conspiracy
Malcolm Kendrick and Zoë Harcombe sued a British newspaper for libel, and won. See more →
Grilled Pork Chop with Apple & Fennel Slaw
Grilled pork chop paired with a crisp apple and fennel slaw tossed in a tangy apple cider vinaigrette. See more →
10 rounds for time:
Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans
135/95-lb. for the cleans
Women can reduce the row to 200-m
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10 rounds of:
1 minute row sprint
1 minute row recovery
Go 95% on your first sprint then try to match that number in subsequent rounds.
Stay on the rower for the full 20 minutes, but row easy for the recovery intervals.
See more →Marguerita
50 reps for time of:
Burpee / Push-up / Jumping-Jack / Sit-up / Handstand
Perform one of each movement to complete a "rep."
A burpee, then a push-up, then a jumping jack, then a sit-up, then a handstand—counts as 1. Rep 2 starts back with a burpee.
This is NOT 50 burpees, then 50 push-ups, then 50 jumping jacks, etc.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time of:
10 deadlifts
30 push-ups
Rest 2 minutes between rounds.
Pick a load that is near, but not quite, your 10-rep max, and use it for all five rounds. Go straight from the deadlift to the push-ups without resting.
See more →For Time:
20 back squats
Run 800 meters
15 back squats
Run 800 meters
10 back squats
Run 800 meters
Pick a load that is near, but not quite, your 10-rep max, and use it for all three rounds. It should be heavy enough that you need to break each round into multiple sets, but allows you to go again with just a short break.
See more →Isabel
30 snatches for time
Men use 135 lb.
Women use 95 lb.
First appearing in November 2004 in The New Girls article and the workout for November 11th, Isabel is fast, high power output, and one of few benchmark workouts with only one exercise.
Pick a weight that lets you complete several reps quickly. The workout should take less than 10 minutes—more like 5. If you've ever finished this in the 2-minute range, add weight today, but just a little.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L-pull-ups
Men use 135 lb.
Women use 95 lb.
The difficulty of each of these exercises should control the total volume of reps as muscular fatigue sets in over the course of 20 minutes. Each movement should be hard, but not so hard that you can only complete singles. If you make it too easy you’ll be flying through unbroken sets and end up performing an obscene number of reps by the end.
See more →3-round rotation
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.
Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.
See more →10 rounds for time:
Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans
135/95-lb. for the cleans
Women can reduce the row to 200-m
Today's workout is from 51 Bridges MetFix in Rockville, Indiana.
"At 51 Bridges MetFix we believe that fitness and nutrition are the keys to affordable healthcare and longevity. We're here to change and improve the lives of our members by teaching them how to take charge of their health, and as a result come together to find ways to make a difference in our community."
See more →Beef Kebobs with Creamy Feta Sauce
Herb-marinated beef kebabs grilled with vibrant vegetables and served with a rich, tangy feta sauce. See more →Ingredients
For the Beef Kebobs:
8 oz beef sirloin or tenderloin, cut into bite-sized cubes
1 Tbsp melted butter
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
¼ tsp smoked paprika
½ red onion, cut into chunks
½ yellow bell pepper, cut into chunks
½ zucchini, sliced into thick rounds
½ cup cherry tomatoes
Salt and pepper, to taste
For the Creamy Feta Sauce:
¼ cup feta cheese, crumbled
2 Tbsp Greek yogurt
1 Tbsp olive oil
½ Tbsp lemon juice
½ clove garlic, minced
1 Tbsp fresh dill, chopped
Salt and pepper, to taste
Macronutrients
Protein 58g
Fat 60g
Carbs 18g
Cilantro Lime Shrimp with Coconut Cauliflower Rice
Sautéed shrimp with garlic, lime, and warm spices, served over fragrant coconut-infused cauliflower rice. See more →Ingredients
For the Shrimp:
8 oz shrimp, peeled and deveined
1 Tbsp butter
2 cloves garlic, minced
½ tsp ground cumin
½ tsp chili powder
¼ tsp smoked paprika
½ lime, juiced
Salt and pepper, to taste
½ Tbsp fresh cilantro, chopped (for garnish)
For the Coconut Cauliflower Rice:
2 cups cauliflower rice
¼ cup coconut milk (full-fat)
¼ cup red bell pepper, diced
¼ tsp turmeric (optional)
Salt and pepper, to taste
Macronutrients
Protein: 52g
Fat: 26g
Carbs: 22g
Chipotle Braised Beef With Parmesan
Beef braised in a smoky chipotle-infused tomato sauce with sautéed vegetables, then finished with rich Parmesan and butter. See more →Ingredients
12 oz beef stew meat
2 cups beef broth
½ can (14.5 oz) diced tomatoes
1 small carrot, diced
2 Tbsp red onion, diced
1 chipotle pepper in adobo, chopped
3 Tbsp butter
4 Tbsp Parmesan cheese, grated
3 Tbsp celery, diced
1 Tbsp fresh parsley, chopped
Salt and black pepper, to taste
Macronutrients
Protein: 85g
Fat: 80g
Carbs: 15g
Mustard Pork Tenderloin with Roasted Cauliflower & Carrots
Pork tenderloin coated in a savory mustard glaze, seared, and served alongside smoky, butter-roasted cauliflower and carrots. See more →Ingredients
For the Pork Tenderloin:
8 oz pork tenderloin
1 Tbsp butter
1 Tbsp Dijon mustard
½ tsp dried thyme
¼ tsp garlic powder
Salt and pepper, to taste
For the Roasted Vegetables:
1 cup cauliflower florets
½ cup carrots, sliced into rounds
1 Tbsp butter, melted
½ tsp smoked paprika
¼ tsp cumin
Salt and pepper, to taste
½ Tbsp fresh parsley, chopped (for garnish)
Macronutrients
Protein: 60g
Fat 46g
Carbs: 14g
Hatch Chile Chicken Skillet
Chicken breast seared and smothered in a flavorful blend of roasted Hatch chiles, melted mozzarella, and aromatic herbs. See more →Ingredients
6 oz chicken breast
2 Hatch chiles, roasted and chopped
3 oz mozzarella cheese, shredded
2 Tbsp butter
2 Tbsp fresh basil, chopped
¼ red onion, sliced
1 clove garlic, minced
½ tsp dried oregano
¼ tsp coriander
Salt and pepper to taste
Macronutrients
Protein: 57g
Fat: 52g
Carbs: 7g
Lamb Stew with Roasted Red Peppers, Zucchini & Feta
Tender lamb simmered in a rich broth with roasted red peppers, zucchini, and tomatoes, then finished with briny black olives and creamy feta, for a Mediterranean-inspired stew. See more →Ingredients
6 oz lamb, cubed
2 Tbsp butter, divided
¼ cup red onion, chopped
1 clove garlic, minced
½ cup zucchini, diced
½ cup beef broth
⅓ cup diced tomatoes
¼ cup roasted red peppers, chopped
1 bay leaf
Salt and pepper, to taste
2 Tbsp black olives, sliced
2 Tbsp feta cheese, crumbled
Macronutrients
Protein: 34g
Fat: 45g
Carbs: 12g
Prosciutto, Spinach & Feta Egg Cups
Prosciutto cups filled with a fluffy, flavorful mix of eggs, feta, spinach, and sun-dried tomatoes. See more →Ingredients
3.0 tsp butter, melted (for greasing)
3.0 slices prosciutto
1/4 cup feta cheese, crumbled
2.0 eggs, beaten
0.5 tsp dried oregano
handful of baby spinach
1.0 tbsp sun-dried tomatoes, chopped
1.0 tbsp fresh basil, chopped (for garnish)
Macronutrients
Protein: 32g
Fat: 43g
Carbs: 9g
Beef & Broccoli With Ginger-Garlic Sauce
Slices of seared beef tossed with broccoli in a savory ginger-garlic sauce, finished with green onions and sesame seeds. See more →Ingredients
1 cup broccoli florets
4 oz beef (sirloin or flank steak), sliced
2 tsp butter, divided
2 Tbsp red onion, thinly sliced
2 Tbsp leeks, thinly sliced
1 clove garlic, minced
½ tsp fresh ginger, minced
1 Tbsp soy sauce
1 tsp white vinegar
Salt and pepper, to taste
1 Tbsp green onions, chopped (for garnish)
½ tsp sesame seeds (for garnish)
Macronutrients
Protein: 28g
Fat: 24g
Carbs: 13g
Curried Chicken & Tomato Kebobs With Red Onion & Yogurt
Marinated chicken thighs grilled alongside cherry tomatoes and red onions, then drizzled with a tangy cilantro-lime yogurt sauce. See more →Ingredients
For the kebobs:
8 oz chicken thigh, cut into pieces
⅓ cup cherry tomatoes
¼ red onion, cut into chunks
1 Tbsp butter, melted
1 ½ tsp curry powder (adjust to taste)
1 clove garlic, minced
1 lime (zest and juice divided)
¼ tsp salt
¼ tsp ground black pepper
For the Yogurt Sauce:
2 ½ Tbsp Greek yogurt
1 Tbsp cilantro, chopped
Juice from ½ lime
Water (as needed for consistency)
Macronutrients
Protein: 42g
Fat: 30g
Carb: 13g
Grilled Pork Chop with Apple & Fennel Slaw
Grilled pork chop paired with a crisp apple and fennel slaw tossed in a tangy apple cider vinaigrette. See more →Ingredients
For the Pork Chop:
1 pork chop (6 oz), bone-in or boneless
1 Tbsp olive oil
1 Tbsp butter
½ tsp smoked paprika
¼ tsp garlic powder
Salt and pepper, to taste
For the Slaw:
¼ cup fennel bulb, thinly sliced
¼ cup carrots, shredded
¼ cup green apple, thinly sliced
¼ cup celery, thinly sliced
¼ red onion, thinly sliced
1 Tbsp apple cider vinegar
1 Tbsp olive oil
½ tsp Dijon mustard
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 37g
Fat: 50g
Carbs: 13g
The Failure of Public Health: Greg Glassman, Atlanta, 2024
Greg Glassman speaks on the failures of current, post-modern science, and their impact on public health.
Doctors rarely understand how influence really works.
The result: an NHS bowing to the needs of big pharma
Kettles, Calories & Energy Balance: What went wrong?
Dr. Zoe Harcombe calls for a shift away from outdated calorie-based dietary advice toward managing carbohydrate intake and supporting metabolic health for sustainable weight control.
The Push-Up
The push-up is a gateway movement to one of the most developmental progressions in all of fitness.
Procter & Gamble's Menopause Test Kit Is A 'Fraud,' Lawsuit claims
The urine strip test kit claims to report which "stage" of menopause women are in, but may not be the best way to determine menopausal status.
The New girls
Six beauties, “Isabel, Jackie, Karen, Linda, Mary, and Nancy.”
Thomas Seyfried’s latest Research Explained
Could Cytoplasmic Lipid Droplets be Linked to Inefficient Oxidative Phosphorylation in Cancer?
Skeletal Muscle Adaptations to Fasting and Exercise
Kristi Storuschuk's webinar explores the relationship between fasting, exercise, and skeletal muscle adaptations, focusing on mitochondrial function.
Kendrick/Harcombe Trial: The Conspiracy
Malcolm Kendrick and Zoë Harcombe sued a British newspaper for libel, and won.
Drug Trials Funded By Manufacturers Find 50 Percent Greater Drug Effectiveness
Studies sponsored by drug manufacturers tend to report higher drug efficacy than studies not sponsored by the drug company
Pork Rind-Crusted Pork Cutlet with Creamy Mustard Sauce
Thin, crispy pork cutlets coated in crushed pork rinds, pan-fried and served with a tangy mustard cream sauce and scallion topping.
