Spicy Zucchini & Mushroom Meatball Skillet
Spicy zucchini & mushroom meatball skillet features savory ground beef meatballs seasoned with smoked paprika, red pepper flakes, and Parmesan, simmered with sautéed zucchini, mushrooms, and cherry tomatoes. See more →
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Pork & Green Chili Stew With Tomatillos and Sunflower Seeds
Tender pork shoulder is simmered with smoky Hatch chiles, tangy tomatillos, and warm curry spices, then topped with crunchy toasted sunflower seeds and creamy sour cream for a rich, flavorful finish. See more →
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Chipotle Beef with Guacamole & Pico de Gallo
Robustly spiced ground beef is topped with a creamy guacamole and a zesty pico de gallo, delivering a satisfying blend of smoky, spicy, and tangy flavors. See more →
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
Benchmark Workouts
Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition in designing and crafting workouts. See more →
Spicy Ginger & Lime Chicken Stir-Fry
This stir-fry offers a perfect balance of spicy, tangy, and savory flavors, with a hint of sweetness from the coconut oil. See more →
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Beef, Mushroom & Rosemary Stew with Red Wine
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Seafood Chowder With Cauliflower Purée
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Miso-Ginger Pork Stir-Fry With Snow Peas & Peppers
This pork stir-fry combines the savory flavors of miso and soy along with crisp vegetables. See more →
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Chipotle Beef & Chorizo Chili
This smoky, spicy chili is packed with rich flavors from chipotle peppers, chorizo, and beef. See more →
Bacon, Tomato & Avocado Scramble
This egg scramble combines the smoky flavor of bacon and smoked paprika with the freshness of cilantro, creaminess of avocado, and a burst of juicy sweetness from the cherry tomatoes. See more →
12-minute AMRAP
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Grilled Chicken & Mango Avocado Salad
This salad pairs grilled chicken with fresh greens, creamy avocado, sweet mango, and crisp vegetables for a vibrant mix of textures and flavors. See more →
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
Men use 225 lb.
Women use 155 lb.
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
We did this 8 weeks ago, so let’s check in and see if we’ve improved. If you finished this workout last time, add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute. If you missed the interval, try again and see if you can hang on for longer than before.
See more →For Load:
Overhead squat 3-3-3-3-3 reps
Practice scales and stretch for 20 minutes.
See more →3 rounds for time:
Row 500 meters
25 GHD sit-ups
25 hip extensions
GHD sit-ups can deliver a devistating blow if you haven't had prior exposure to them. Now is a good time to review the threat of rhabdomyolysis if you hit these workouts too hard too fast.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →7 rounds for time of:
21 squat cleans
Run 400 meters
Use ½ bodyweight on the cleans.
See more →For Time:
9 muscle-ups
21 jerks
7 muscle-ups
15 jerks
5 muscle-ups
9 jerks
Use ⅔ bodyweight on the jerks.
See more →12-minute AMRAP
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Spicy Zucchini & Mushroom Meatball Skillet
Spicy zucchini & mushroom meatball skillet features savory ground beef meatballs seasoned with smoked paprika, red pepper flakes, and Parmesan, simmered with sautéed zucchini, mushrooms, and cherry tomatoes. See more →Ingredients
4 oz ground beef
4 Tbsp Parmesan cheese
1 egg
¼ tsp smoked paprika
¼ tsp red pepper flakes
1 Tbsp fresh parsley, finely chopped
1 tsp butter
1 small zucchini, diced into ¼ inch cubes
½ cup of mushrooms, sliced
¼ red onion
½ cup cherry tomatoes
1 garlic clove minced
¼ cup chicken broth
¼ tsp dried oregano
1 Tbsp fresh basil, chopped
salt and pepper to taste
Macronutrients
Protein: 35g
Fat: 36g
Carbs: 13g
Pork & Green Chili Stew With Tomatillos and Sunflower Seeds
Tender pork shoulder is simmered with smoky Hatch chiles, tangy tomatillos, and warm curry spices, then topped with crunchy toasted sunflower seeds and creamy sour cream for a rich, flavorful finish. See more →Ingredients
3 oz pork shoulder
1 tsp curry powder
1 Hatch chile, chopped
2 oz tomatillos, chopped
3 tsp sunflower seeds
1 Tbsp cilantro, chopped
¼ tsp cayenne pepper
1 tsp butter
1 Tbsp red onion, chopped
3 Tbsp chicken broth
¼ cup green bell pepper, chopped
1 Tbsp sour cream
¼ tsp salt
¼ tsp ground black pepper
Macronutrients
Protein: 22g
Fat: 22g
Carbs: 9g
Chipotle Beef with Guacamole & Pico de Gallo
Robustly spiced ground beef is topped with a creamy guacamole and a zesty pico de gallo, delivering a satisfying blend of smoky, spicy, and tangy flavors. See more →Ingredients
6 oz ground beef
1 Tbsp butter
½ tsp chipotle powder
¼ tsp of ground cumin
¼ tsp of smoked paprika
¼ yellow onion, diced
2 Tbsp red bell pepper, diced
3 Tbsp avocado
1 ½ oz lime juice, divided
¼ red onion, diced
2 cloves garlic, minced
1 oz cilantro, chopped, divided
¼ large tomato, diced
1 ½ tsp of jalapeno, sliced
Salt and pepper to taste
Macronutrients
Protein: 46g
Fat: 46g
Carbs: 21 g
Spicy Ginger & Lime Chicken Stir-Fry
This stir-fry offers a perfect balance of spicy, tangy, and savory flavors, with a hint of sweetness from the coconut oil. See more →Ingredients
6 oz chicken breast, sliced
2 Tbsp coconut oil
4 tsp red bell pepper, diced
¼ cup green bell pepper, diced
¼ cup of snap peas
1 carrot, chopped
1 clove garlic, minced
1 Tbsp ginger, peeled, minced
¼ cup red chili pepper
½ oz lime juice
½ tsp lime zest
¼ cup cilantro, chopped
1 Tbsp soy sauce, tamari
Salt and pepper to taste
Macronutrients
Protein: 40g
Fat: 43g
Carbs: 17g
Beef, Mushroom & Rosemary Stew with Red Wine
This hearty beef stew features tender cubes of beef browned in butter and then simmered with sautéed onions, garlic, carrots, celery, and mushrooms in a rich broth. See more →Ingredients
1 lb beef stew meat, cut into cubes
2 tsp butter
½ onion, diced
2 cloves garlic, minced
1 cup mushrooms, sliced
½ cup carrots, diced
½ cup celery, diced
½ cup red wine (optional, for richer flavor)
1 ½ cups beef broth
¼ cup diced tomatoes (canned or fresh)
1 Tbsp tomato paste
½ tsp dried rosemary
½ tsp smoked paprika
1 bay leaf
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 99g
Fat: 72g
Carbohydrates: 28g
Seafood Chowder With Cauliflower Purée
Seafood chowder with cauliflower puree offers a creamy, flavorful base complemented by a variety of seafood. A touch of fennel and lemon adds a subtle, fresh flavor that enhances the seafood. See more →Ingredients
3 oz calamari
3 oz cod
5 oz shrimp, peeled, deveined
¼ yellow onion, sliced
1 tsp red chili peppers
1 Tbsp scallions, chopped
2 ½ Tbsp leeks, trimmed and sliced
¼ clove garlic, minced
½ cup cauliflower florets
2 Tbsp butter
4 tsp cream
1.5 cup water
½ Tbsp fennel, sliced
1 slice lemon
Salt and pepper to taste
Macronutrients
Protein: 68g
Fat: 31g
Carbs: 16g
Miso-Ginger Pork Stir-Fry With Snow Peas & Peppers
This pork stir-fry combines the savory flavors of miso and soy along with crisp vegetables. See more →Ingredients
4 oz pork tenderloin
1 oz snow peas
½ cup red bell peppers, diced
1 ½ tsp sesame oil
1 Tbsp miso paste
1 Tbsp soy sauce
Macronutrients
Protein: 34g
Fat: 19g
Carbs: 10g
Chipotle Beef & Chorizo Chili
This smoky, spicy chili is packed with rich flavors from chipotle peppers, chorizo, and beef. See more →Ingredients
1 lb ground beef (80% lean)
4 oz chorizo, crumbled
2 tsp butter
½ onion, diced
2 cloves garlic, minced
1 chipotle pepper
adobo sauce (to taste)
½ red bell pepper, diced
1 can (14.5 oz) diced tomatoes
¾ cup beef broth
2 Tbsp tomato paste
1 tsp smoked paprika
1 tsp ground cumin
½ tsp dried oregano
½ tsp chili powder
Salt and pepper, to taste
½ cup shredded cheddar or Monterey Jack cheese (for garnish)
¼ cup sour cream (for garnish)
¼ cup fresh cilantro, chopped (for garnish)
Macronutrients (Per Serving, based on 4 servings)
Protein: 35g
Fat: 38g
Carbohydrates: 8g
Optional: Adobo Sauce
Ingredients
4 dried ancho chiles (or guajillo chiles), stemmed and seeded
1 dried chipotle chile, stemmed and seeded
1 cup hot water (for soaking the chiles)
2 Tbsp apple cider vinegar
1 Tbsp olive oil
1 small tomato, diced
2 cloves garlic, minced
½ tsp smoked paprika
½ tsp ground cumin
½ tsp dried oregano
¼ tsp salt (or to taste)
¼ tsp black pepper
½ tsp cocoa powder (optional, for depth)
½ cup beef or chicken broth (for blending)
Bacon, Tomato & Avocado Scramble
This egg scramble combines the smoky flavor of bacon and smoked paprika with the freshness of cilantro, creaminess of avocado, and a burst of juicy sweetness from the cherry tomatoes. See more →Ingredients
2 eggs
2 slices bacon
¼ cup cherry tomatoes
4 Tbsp avocado, cubed
1 Tbsp butter
¼ tsp smoked paprika
½ oz cilantro, chopped
Salt and pepper to taste
Macronutrients
Protein: 26g
Fat: 40g
Carbs: 10g
Grilled Chicken & Mango Avocado Salad
This salad pairs grilled chicken with fresh greens, creamy avocado, sweet mango, and crisp vegetables for a vibrant mix of textures and flavors. See more →Ingredients
For the Salad:
4 oz chicken breast
¼ avocado, diced
¼ cup mango, diced
¼ red bell pepper, thinly sliced
¼ cucumber, thinly sliced
2 cups mixed greens (arugula, spinach, or lettuce)
1 Tbsp red onion, finely sliced
1 Tbsp fresh cilantro, chopped
For the Dressing:
1 Tbsp olive oil
½ Tbsp lime juice
¼ tsp ground cumin
Salt and pepper, to taste
Macronutrients
Protein: 27g
Fat: 19g
Carbohydrates: 14g
Fighting Big Sugar and Addressing Root Causes
Greg Joins Chris Cooper’s Two-Brain Business Podcast
Reversing type 2 diabetes starts with ignoring the guidelines
Education from Dr Sarah Hallberg’s TEDx talk
Benchmark Workouts
Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition in designing and crafting workouts.
Have cancer deaths dropped by a third over the last three decades?
Investigators and the media need to be more careful interpreting and reporting “cancer mortality”
Excercise Induced Rhabdo
We find ourselves obligated not just to explain the potency of high-intensity exercise but to warn of its potential lethality.
The Struggle for Media Literacy and the Consequences of Instant Access
Does the convenience of instant information and AI tools erode critical thinking?
I reversed my type 2 diabetes. Here’s how I did it
After a diagnosis of Type 2 Diabetes Journalist Neil Barsky initially followed his doctors advice and began insulin injections. He also did his own research and found a community already aware of the root of the problem. After cutting out the carbs, he dropped his A1C, got off medications, and now considers himself cured.
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Ground turkey, wilted kale, and a rich lemon-infused broth—finished with cream and olive oil.
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