How Fit Are You?
Creating a fitness competition consistent with our fitness model is a task fraught with difficulties. See more →
Smoked Salmon, Avocado & Arugula Egg Roll
This savory egg roll wraps smoked salmon, cream cheese, avocado, and peppery arugula in a thin, buttery omelette, accented with lemon zest and fresh dill. See more →
McDonald’s Broke My Heart
They made the world’s greatest French Fry. Then they threw it away. See more →
Teriyaki Beef & Asparagus Rolls with Sesame Seeds
Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce. See more →
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
The Most Important Part of Recovery from Addiction is Effort. And We Train That.'
In an Ohio community ravaged by the opioid crisis, the Portsmouth Spartan Kettlebell Club builds a different form of strength. See more →
Turmeric-Spiced Chicken With Riced Cauliflower
Turmeric and curry with tender chicken and a creamy tomato sauce, all served over cauliflower rice and topped with cilantro and lemon. See more →
Professional improbity: How Hermann J. Muller’s ethics affected his science
Muller’s ethical rap sheet includes suppressing contradictory research, misrepresenting data to support his theories, and leveraging his influence to manipulate scientific consensus. 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 →
Fighting Big Sugar and Addressing Root Causes
Greg Joins Chris Cooper’s Two-Brain Business Podcast See more →
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 →
Reversing type 2 diabetes starts with ignoring the guidelines
Education from Dr Sarah Hallberg’s TEDx talk See more →
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 →
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” See more →
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 →
Excercise Induced Rhabdo
We find ourselves obligated not just to explain the potency of high-intensity exercise but to warn of its potential lethality. See more →
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 →
The Struggle for Media Literacy and the Consequences of Instant Access
Does the convenience of instant information and AI tools erode critical thinking? See more →
Test 1
1-rep-max bench press
Max set of pull-ups
You must start your set of pull-ups within 30 seconds of racking the barbell from your bench press. These are strict pull-ups. No kipping.
Spend ample time warming up and ramping up for each exercise prior to your test set.
Today is day 1 of 5 of our How Fit Are You testing series. Plan on completing one of the tests each day this week.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men use 20-lb. ball to 10', 75-lb. SDHP and press, 20" box
Women use 14-lb. ball to 9', 55-lb. SDHP and press, 20" box
This is the famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. Coach Glassman initially created this workout for fighter BJ Penn, to emulate the demands of an MMA fight.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
See more →For Time:
Run 800 meters
Rest 4 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Each run should be an all-out effort.
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 →Smoky Beef & Mushroom Stew
A smoky and slightly spicy twist to traditional beef stew. See more →Ingredients
8 oz. beef stew meat, cut into cubes
1 Tbsp butter
¼ onion, diced
1 clove garlic, minced
¼ cup mushrooms, sliced (cremini or button)
¼ red bell pepper, diced
¼ cup celery, diced
¼ cup beef broth
¼ cup red wine (optional, for richer flavor)
¼ cup crushed tomatoes
¼ tsp smoked paprika
¼ tsp dried thyme
¼ tsp ground cumin
¼ tsp chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
1 tsp fresh parsley, chopped (for garnish)
Macronutrients
Protein: 52g
Fat: 24g
Carbs: 10g
Smoked Salmon, Avocado & Arugula Egg Roll
This savory egg roll wraps smoked salmon, cream cheese, avocado, and peppery arugula in a thin, buttery omelette, accented with lemon zest and fresh dill. See more →Ingredients
1 oz smoked salmon, flaked
2 eggs, beaten
½ Tbsp butter or coconut oil
2 Tbsp cream cheese, softened
1 tsp olive oil
1 tsp fresh dill, chopped
¼ avocado, thinly sliced
¼ cup arugula, lightly packed
¼ tsp lemon zest
Salt and pepper, to taste
½ chopped scallion, for garnish
For the sauce
1 tsp soy sauce (use coconut aminos for gluten-free)
1 tsp white vinegar
1 tsp avocado oil mayo
Macronutrients
Protein: 20g
Fat: 30g
Carbohydrates: 4g
Teriyaki Beef & Asparagus Rolls with Sesame Seeds
Flank steak slices wrapped around a medley of asparagus, red bell pepper, carrot, and zucchini—seared and glazed with a flavorful teriyaki sauce. See more →Ingredients
1 flank steak, thinly sliced (6 oz)
3 asparagus spears, cut into 1-inch pieces
¼ red bell pepper, sliced
½ carrot, sliced
¼ small zucchini, sliced
2 tsp coconut oil
1 tsp white sesame seeds
2 Tbsp soy sauce
1 Tbsp white vinegar
½ Tbsp ginger, peeled, minced
1 garlic clove, minced
¼ tsp red pepper flakes
Salt and pepper to taste
Macronutrients
Protein: 41g
Fat: 20g
Carbs: 13g
Turmeric-Spiced Chicken With Riced Cauliflower
Turmeric and curry with tender chicken and a creamy tomato sauce, all served over cauliflower rice and topped with cilantro and lemon. See more →Ingredients
4 oz chicken breast
¼ cup chicken broth
¼ cup cauliflower rice
½ tsp turmeric
14.5 oz tomatoes, canned, diced
3 Tbsp cilantro
2 ¾ tsp red onions, diced
4 ½ tsp butter
3 Tbsp sour cream
1 ½ Tbsp curry paste
1 slice lemon
Salt and pepper to taste
Macronutrients
Protein: 28g
Fat: 24g
Carbs: 11g
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
How Fit Are You?
Creating a fitness competition consistent with our fitness model is a task fraught with difficulties.
McDonald’s Broke My Heart
They made the world’s greatest French Fry. Then they threw it away.
The Most Important Part of Recovery from Addiction is Effort. And We Train That.'
In an Ohio community ravaged by the opioid crisis, the Portsmouth Spartan Kettlebell Club builds a different form of strength.
Professional improbity: How Hermann J. Muller’s ethics affected his science
Muller’s ethical rap sheet includes suppressing contradictory research, misrepresenting data to support his theories, and leveraging his influence to manipulate scientific consensus.
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?
Tuna Casserole with Cauliflower and Cheddar
A creamy, cheesy casserole packed with tender cauliflower, savory tuna, and melted cheddar.
See more →
Trust Issues: Episode 2
‘Black box’ safety warning to be removed from hormone therapy for menopause
See more →
