Beef Stew with Turnips and Savory Spiced Broth
A rich, hearty stew with tender chunks of beef, buttery vegetables, and deep savory flavor. See more →
10-minute AMRAP
Complete as many rounds as possible in 10 minutes of:
10 clean and jerks
10 front squats
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Dr. Ben Knudsen and colleagues describe their analysis of policy statements from US professional medical associations See more →
Pork Rind-Crusted Shrimp Bowl with Chili Sauce
Crispy pork rind-crusted shrimp tossed over a bed of sautéed greens, drizzled with a spicy, creamy chili sauce. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 weighted box step-ups
Pork and Onion Breakfast Discs
Savory pork-and-onion discs with soft-set egg centers and a parsley-lemon butter drizzle See more →
Shakshuka
Smoky, tomato–pepper shakshuka with gently set eggs, fresh herbs, feta cheese and an olive-oil finish See more →
Discussion on Glassman’s Definition of Health
Greg's definition gives us a clear, practical way to assess and measure fitness, health, and even quality of life over time See more →
Greek Lamb Chops with Lemon-Oregano Marinade
Lemon-oregano lamb chops served with garlicky sautéed spinach See more →
Spicy Ginger Ground Turkey Bowl with Cauliflower Rice
Ground turkey sautéed with fresh ginger, garlic, and chili, served over buttery cauliflower rice and topped with a creamy spicy drizzle. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 single-leg squats
20-calorie row
30 sit-ups
Beef Pho with Cauliflower Rice
Fragrant Vietnamese-inspired beef pho served over cauliflower rice with fresh basil and lime. See more →
Salsa Verde Pork Ribs
Pork ribs seared in butter and baked in a zesty, tangy salsa verde sauce. See more →
Hearty Chicken Soup with Parmesan
Shredded chicken simmered in rich broth with buttery vegetables, fresh herbs, and melted Parmesan for a creamy, flavorful soup. See more →
Pork Stir-Fry with Garlic Ginger Sauce
A quick and flavorful stir-fry featuring tender pork strips, crisp vegetables, and a savory garlic-ginger pan sauce. See more →
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
3 rope climbs, 15 feet
15 GHD sit-ups
20 box jumps
The Psychological Benefits of High-Intensity Exercise
Some of life’s most meaningful lessons can be taught in the gym See more →
10-minute AMRAP
Complete as many rounds as possible in 10 minutes of:
10 clean and jerks
10 front squats
Men use 135 lb.
Women use 95 lb.
20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 weighted box step-ups
Men hold two 40-lb dumbbells and step to a 24” box.
Women hold two 25-lb dumbbells and step to a 20” box.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time:
Run 400 meters
8 squat snatches
Men snatch 135 lb.
Women snatch 95 lb.
For load:
Jerk 3-3-3-3-3-3-3 reps
Additionally, practice planks for 20 minutes.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
30 single-leg squats
20-calorie row
30 sit-ups
Additionally, practice scales for 20 minutes.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →5 rounds for time:
10 strict toes-to-bar
Run 400 meters
Additionally, stretch for 20 minutes.
See more →For load:
Back squat 5-5-5-5-5 reps
Additionally, practice handstands for 20 minutes.
See more →20-minute AMRAP
Complete as many rounds as possible in 20 minutes of:
3 rope climbs, 15 feet
15 GHD sit-ups
20 box jumps
Men jump a 30” box.
Women jump a 24” box
Beef Stew with Turnips and Savory Spiced Broth
A rich, hearty stew with tender chunks of beef, buttery vegetables, and deep savory flavor. See more →Ingredients
2 Tbsp butter (for searing and finishing)
1 lb beef stew meat, cut into bite-sized cubes
Salt and pepper, to taste
½ tsp garlic powder
½ cup chopped onion
2 cloves garlic, minced
½ cup chopped celery
1 cup chopped turnip
½ cup chopped mushrooms
1½ cups beef broth (no sugar added)
1 Tbsp tomato paste
1 tsp apple cider vinegar
1 tsp soy sauce (or coconut aminos)
½ tsp ginger paste
½ tsp ground mustard
Pinch of cinnamon
½ tsp onion powder (in addition to the fresh onion)
2 Tbsp heavy cream (stirred in at the end)
Fresh parsley, for garnish
Macronutrients
(whole pot)
Protein: 86g
Fat: 123g
Carbs: 22g
Pork Rind-Crusted Shrimp Bowl with Chili Sauce
Crispy pork rind-crusted shrimp tossed over a bed of sautéed greens, drizzled with a spicy, creamy chili sauce. See more →Ingredients
6 oz shrimp, peeled and deveined
½ cup crushed pork rinds
1 egg
1 Tbsp heavy cream
¼ cup almond flour
1 Tbsp butter (for cooking shrimp)
1 cup spinach or baby greens, chopped
1 Tbsp butter (for greens)
Salt and, to taste
For the Chili Sauce:
2 Tbsp mayonnaise
1 tsp hot sauce (no sugar added)
½ tsp smoked paprika
¼ tsp garlic powder
1 tsp apple cider vinegar
Macronutrients
Protein: 44g
Fat: 48g
Carbs: 4g
Pork and Onion Breakfast Discs
Savory pork-and-onion discs with soft-set egg centers and a parsley-lemon butter drizzle See more →Ingredients
For the Pork Discs:
8 oz ground pork (preferably 80/20)
¼ cup yellow onion, finely diced
1 clove garlic, finely minced
½ cup finely crushed pork rinds
1 egg (for binding)
½ tsp smoked paprika
½ tsp sea salt
¼ tsp black pepper
2 Tbsp butter (for sautéing onion and garlic)
For the Egg Centers:
4 small pasture-raised eggs (one for each disc)
For the Topping and Sauce:
2 Tbsp grated Parmesan cheese
2 Tbsp butter (for the sauce)
1 Tbsp fresh parsley, chopped
1 tsp lemon juice
Pinch of sea salt
Macronutrients
Protein: 84g
Fat: 120g
Carbs: 5g
Shakshuka
Smoky, tomato–pepper shakshuka with gently set eggs, fresh herbs, feta cheese and an olive-oil finish See more →Ingredients
1 Tbsp butter or beef tallow (for cooking)
1 small onion, finely chopped
2 cloves garlic, minced
1 red bell pepper, diced
1 (14 oz) can diced tomatoes (no sugar added)
1 tsp smoked paprika
1 tsp ground cumin
½ tsp chili powder or cayenne (optional)
½ tsp coarse sea salt
½ tsp cracked black pepper
4 large eggs
¼ cup crumbled feta cheese (optional)
Fresh parsley or cilantro, chopped (for garnish)
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 37g
Fat: 54g
Carbs: 18g
Greek Lamb Chops with Lemon-Oregano Marinade
Lemon-oregano lamb chops served with garlicky sautéed spinach See more →Ingredients
4 bone-in lamb chops (about 6 oz each)
3 Tbsp fresh lemon juice
2 Tbsp extra virgin olive oil (for marinade, finishing only)
3 cloves garlic, minced
1 Tbsp fresh oregano, chopped (or 1 tsp dried oregano)
½ tsp coarse sea salt
½ tsp cracked black pepper
1 Tbsp butter or beef tallow (for cooking)
6 cups fresh spinach
1 clove garlic, minced (for spinach)
Salt and pepper, to taste
Macronutrients
(per serving, yields 4 servings)
Protein: 24g
Fat: 26g
Carbs: 3g
Spicy Ginger Ground Turkey Bowl with Cauliflower Rice
Ground turkey sautéed with fresh ginger, garlic, and chili, served over buttery cauliflower rice and topped with a creamy spicy drizzle. See more →Ingredients
6 oz ground turkey
1 tsp grated fresh ginger
1 clove garlic, minced
¼ tsp red pepper flakes (adjust to taste)
1 tsp soy sauce or coconut aminos
1 Tbsp butter (for turkey)
Salt and pepper, to taste
1 cup cauliflower rice
1 Tbsp butter (for cauliflower rice)
1 tsp lime juice (optional)
1 Tbsp chopped green onion or cilantro, for garnish
For the Spicy Drizzle:
2 Tbsp mayonnaise
½ tsp sriracha (or any sugar-free hot sauce)
½ tsp avocado oil (optional)
½ tsp white vinegar
Macronutrients
Protein: 35g
Fat: 50g
Carbs: 6g
Beef Pho with Cauliflower Rice
Fragrant Vietnamese-inspired beef pho served over cauliflower rice with fresh basil and lime. See more →Ingredients
4 cups beef broth
8 oz thinly sliced beef (such as sirloin or flank)
2 cups cauliflower rice
1 Tbsp butter or beef tallow (for cooking)
1 small onion, sliced
2 cloves garlic, smashed
1-inch piece fresh ginger, sliced
2 star anise pods
1 cinnamon stick
2 whole cloves
½ tsp coarse sea salt
½ tsp cracked black pepper
1 cup fresh Thai basil leaves
1 lime, cut into wedges
1 Tbsp extra virgin olive oil (for finishing)
Macronutrients
(per serving, yields 2 servings)
Protein: 42g
Fat: 28g
Carbs: 6g
Salsa Verde Pork Ribs
Pork ribs seared in butter and baked in a zesty, tangy salsa verde sauce. See more →Ingredients
1½ lbs pork spare ribs or baby back ribs
1 tsp salt
½ tsp black pepper
½ tsp garlic powder
½ tsp ground cumin
1 Tbsp butter (for searing)
1 lb tomatillos, husked and rinsed
1–2 jalapeños or serrano peppers (seeded for less heat)
2 cloves garlic, peeled
¼ cup chopped white onion
¼ cup fresh cilantro
1 Tbsp lime juice
½ tsp salt
1 Tbsp butter (optional, for richness)
Optional Garnish:
Fresh chopped cilantro
Lime wedges
Macronutrients:
Protein: 140g
Fat: 160g
Carbs: 24g
Hearty Chicken Soup with Parmesan
Shredded chicken simmered in rich broth with buttery vegetables, fresh herbs, and melted Parmesan for a creamy, flavorful soup. See more →Ingredients
6 oz cooked chicken breast or thighs, shredded
2 cups chicken bone broth
¼ cup celery, diced
¼ cup zucchini, diced
2 Tbsp butter
¼ cup Parmesan cheese, finely grated
1 Tbsp olive oil (for finishing)
1 Tbsp fresh parsley, chopped
1 tsp fresh thyme leaves
Salt and pepper, to taste
Macronutrients
Protein: 30g
Fat: 49g
Carbs: 5g
Pork Stir-Fry with Garlic Ginger Sauce
A quick and flavorful stir-fry featuring tender pork strips, crisp vegetables, and a savory garlic-ginger pan sauce. See more →Ingredients
1½ Tbsp tallow or butter (for cooking)
¾ lb pork shoulder or loin, thinly sliced into strips
Salt and pepper, to taste
½ tsp garlic powder
½ cup chopped bell pepper (red or green)
½ cup sliced zucchini
2 cloves garlic, minced
1 tsp ginger paste
1½ Tbsp soy sauce (or coconut aminos)
1 tsp rice vinegar
¼ tsp red pepper flakes (optional)
¼ cup chicken broth (no sugar added)
1 tsp sesame oil (for flavor, not cooking)
Optional: 1 tsp olive oil (cold drizzle for finishing)
1 Tbsp chopped scallions or cilantro (for garnish)
Macronutrients
Protein: 70g
Fat: 54g
Carbs: 10g
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Greg's definition gives us a clear, practical way to assess and measure fitness, health, and even quality of life over time
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But would it work if you dropped a piano on it?
Exercise & Pregnancy Demystified
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Beef Jalapeño Casserole
Spiced ground beef, roasted cauliflower, and sharp cheddar baked into a cheesy, comforting casserole, topped with fresh cilantro and jalapeño heat.
See more →
