Ginger Butter Salmon with Sesame and Garlic Broccoli
Salmon fillets steamed in foil with butter, soy, ginger, and garlic, then finished with sesame seeds and scallions—served with tender garlicky broccoli. See more →
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Pork Meatloaf with Mustard Cream Sauce and Mashed Cauliflower
Juicy pork meatloaf seasoned with herbs and spices, paired with buttery mashed cauliflower and topped with a creamy Dijon mustard sauce. See more →
For Time:
5 box jumps
10 squat cleans
Rest 1 minute
10 box jumps
10 squat cleans
Rest 1 minute
15 box jumps
10 squat cleans
Rest 1 minute
20 box jumps
10 squat cleans
Rest 1 minute
25 box jumps
10 squat cleans
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Eggplant & Turkey Spirals with Roasted Peppers
Tender eggplant spirals filled with seasoned ground turkey, roasted peppers, and cheese, baked in rich tomato sauce and finished with more cheese and fresh cilantro. See more →
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Spiced Lamb & Cabbage Skillet
A buttery one-pan lamb and cabbage dish with warm spices, tomato paste, and herbs. See more →
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Cilantro-Lime Grilled Steak with Creamy Lime Sauce
Marinated grilled steak, served with a tangy, herby, creamy lime sauce. See more →
Mozzarella Tomato Basil Balsamic Chicken Skewers
Tender, grilled chicken skewered with creamy mozzarella, juicy tomatoes, and fresh basil—finished with a tangy balsamic dressing. See more →
3 rounds:
Max handstand push-ups in 5 minutes
Max pull-ups in 2 minutes
Max squats in 1 minute
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Eggs Baked in Portobello Mushrooms with Feta and Sun-Dried Tomatoes
Roasted portobello caps stuffed with savory ground beef, sun-dried tomatoes, and creamy feta, topped with a baked egg and fresh greens. See more →
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Sizzling Steak Fajitas
Juicy seared steak strips with sautéed peppers and onions, topped with avocado and olive oil, served with sour cream and a bold spicy tomato-onion sauce. See more →
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Bacon-Wrapped Chicken Breast with Creamy Side Salad
Tender chicken breast wrapped in crispy bacon, served with a fresh baby leaf salad and a tangy olive oil vinaigrette. See more →
Philly Cheesesteak Lettuce Wraps with Creamy Aoili
Juicy steak, sautéed peppers and onions, melty provolone, and a creamy sauce—all wrapped in crisp lettuce. See more →
Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
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Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →For Time:
5 box jumps
10 squat cleans
Rest 1 minute
10 box jumps
10 squat cleans
Rest 1 minute
15 box jumps
10 squat cleans
Rest 1 minute
20 box jumps
10 squat cleans
Rest 1 minute
25 box jumps
10 squat cleans
Men use 24” box and 95 lb.
Women use 20” box and 65 lb.
4 rounds for time:
Run 400 meters
25 dips
Dips on rings or bars.
See more →For Load:
Deadlift 5-5-5-5-5 reps
Also, spend 20 minutes practicing the back roll to support on the rings.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds:
Max handstand push-ups in 5 minutes
Max pull-ups in 2 minutes
Max squats in 1 minute
All strict.
See more →For Load:
Snatch 1-1-1-1-1-1-1 reps
Additionally, practice L-sits for 10 minutes and planks for another 10 minutes.
See more →Grace
30 clean and jerks for time
Men use 135 lb.
Women use 95 lb.
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Hard Cindy
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
Men use 35-lb DB for pull-ups, raise feet on a 30” box, and hold a 45-lb plate.
Women use 25-lb DB for pull-ups, raise feet on a 24” box, and hold a 35-lb plate.
Ginger Butter Salmon with Sesame and Garlic Broccoli
Salmon fillets steamed in foil with butter, soy, ginger, and garlic, then finished with sesame seeds and scallions—served with tender garlicky broccoli. See more →Ingredients
For the Salmon:
6 oz salmon fillet
1 Tbsp butter, divided
1 Tbsp soy sauce
½ tsp freshly grated ginger
½ clove garlic, minced
1 tsp sesame seeds
1 Tbsp sliced scallions
For the Broccoli:
1 cup broccoli florets
1 Tbsp butter
½ clove garlic, minced
½ tsp freshly grated ginger
Salt and pepper to taste
Macronutrients
Protein: 35g
Fat: 35g
Carbs: 6g
Pork Meatloaf with Mustard Cream Sauce and Mashed Cauliflower
Juicy pork meatloaf seasoned with herbs and spices, paired with buttery mashed cauliflower and topped with a creamy Dijon mustard sauce. See more →Ingredients
For the Pork Meatloaf:
6 oz ground pork
2 Tbsp pork rind crumbles
1 Tbsp scallion whites, minced
½ tsp garlic powder
½ tsp smoked paprika
½ tsp dried thyme
½ tsp salt
Pepper, to taste
½ Tbsp butter (for baking sheet)
For the Mustard Cream Sauce:
2 Tbsp heavy cream
1 tsp Dijon mustard
1 Tbsp cream cheese
¼ tsp white wine vinegar (optional, for tang)
Salt and pepper, to taste
For the Mashed Cauliflower:
1 cup cauliflower florets
2 Tbsp heavy cream
1 Tbsp butter
Salt and pepper, to taste
Garnish:
1 tsp scallion greens, thinly sliced
Macronutrients
Protein: 40g
Fat: 60g
Carbs: 8g
Eggplant & Turkey Spirals with Roasted Peppers
Tender eggplant spirals filled with seasoned ground turkey, roasted peppers, and cheese, baked in rich tomato sauce and finished with more cheese and fresh cilantro. See more →Ingredients
4 thin slices of eggplant (lengthwise)
6 oz. ground turkey
1/2 tbsp. butter (melted)
1/4 tsp. smoked paprika
1/4 tsp. ground cumin
1/4 tsp. garlic powder
Salt and pepper to taste
1/4 cup roasted red peppers (sliced)
1/2 cup tomato sauce (no sugar added)
1.5 oz. cotija cheese (crumbled), divided
1 tbsp. fresh cilantro (chopped)
Macronutrients
Protein: 40g
Fat: 30g
Carbohydrates: 10g
Spiced Lamb & Cabbage Skillet
A buttery one-pan lamb and cabbage dish with warm spices, tomato paste, and herbs. See more →Ingredients
1 Tbsp butter
1 clove garlic, minced
2 Tbsp onion, finely diced
6 oz ground lamb (or beef)
2 Tbsp tomato paste
¼ tsp ground cinnamon
¼ tsp dried oregano
Pinch of ground nutmeg
½ cup green cabbage, thinly sliced
¼ cup beef broth (or water), as needed
Lemon Wedge
Crumbled Feta (garnish)
Sprig of dill (garnish)
Salt and pepper, to taste
Macronutrients
Protein: 35g
Fat: 45g
Carbs: 9g
Cilantro-Lime Grilled Steak with Creamy Lime Sauce
Marinated grilled steak, served with a tangy, herby, creamy lime sauce. See more →Ingredients
For the Steak Marinade:
6 oz flank or skirt steak
1 Tbsp butter (melted)
1 Tbsp fresh lime juice
1 tsp lime zest
1 clove garlic, minced
1 Tbsp fresh cilantro, finely chopped
½ tsp cumin
Salt and pepper, to taste
For the Creamy Lime Sauce:
2 Tbsp sour cream
1 tsp avocado oil, mayonnaise
1 tsp lime juice
½ tsp lime zest
1 tsp chopped fresh cilantro
Pinch of garlic powder
Salt and pepper, to taste
Macronutrients:
Protein: 42g
Fat: 39g
Carbs: 3g
Mozzarella Tomato Basil Balsamic Chicken Skewers
Tender, grilled chicken skewered with creamy mozzarella, juicy tomatoes, and fresh basil—finished with a tangy balsamic dressing. See more →Ingredients
6 oz chicken breast, cut into 1-inch chunks
1 Tbsp melted butter
1 tsp balsamic vinegar (no sugar added)
½ tsp garlic powder
½ tsp dried oregano
Salt and pepper, to taste
3–4 cherry tomatoes
2 oz fresh mozzarella balls (bocconcini or ciliegine size)
3–4 fresh basil leaves, torn or whole
Wooden or metal skewers
1 Tbsp olive oil
1 tsp balsamic vinegar (no sugar added)
½ tsp Dijon mustard
¼ tsp Italian seasoning
Salt and pepper, to taste
Macronutrients
Protein: 60g
Fat: 42g
Carbs: 7g
Eggs Baked in Portobello Mushrooms with Feta and Sun-Dried Tomatoes
Roasted portobello caps stuffed with savory ground beef, sun-dried tomatoes, and creamy feta, topped with a baked egg and fresh greens. See more →Ingredients
3 large portobello mushroom caps, stems and gills removed
1 tbsp butter (for roasting)
4 oz ground beef (preferably 85/15)
¼ cup sun-dried tomatoes (oil-packed, drained)
¼ cup crumbled feta cheese
3 large eggs
¼ tsp sea salt
¼ tsp black pepper
½ tsp garlic powder
Garnish:
½ cup fresh arugula, plus extra for garnish
1 tbsp fresh parsley, finely chopped
1 tsp extra virgin olive oil (for finishing)
Macronutrients
Protein: 40g
Fat: 45g
Carbs: 8g
Sizzling Steak Fajitas
Juicy seared steak strips with sautéed peppers and onions, topped with avocado and olive oil, served with sour cream and a bold spicy tomato-onion sauce. See more →Ingredients
For the Fajitas
6 oz flank or skirt steak, thinly sliced
½ tsp smoked paprika
½ tsp cumin
¼ tsp garlic powder
¼ tsp chili powder
Salt and pepper, to taste
1 Tbsp butter (for searing)
¼ cup red bell pepper, thinly sliced
¼ cup green bell pepper, thinly sliced
¼ cup red onion, thinly sliced
½ avocado, sliced
1 tsp olive oil (for drizzling)
For the Sour Cream Side
2 Tbsp full-fat sour cream
For the Spicy Tomato-Onion Sauce
¼ cup tomatoes, finely diced
1 Tbsp red onion, finely chopped
½ clove garlic, minced
½ jalapeño, finely minced (adjust to heat preference)
1 tsp lime juice
1 tsp olive oil
Salt, to taste
Macronutrients
Protein: 42g
Fat: 49g
Carbs: 10g
Bacon-Wrapped Chicken Breast with Creamy Side Salad
Tender chicken breast wrapped in crispy bacon, served with a fresh baby leaf salad and a tangy olive oil vinaigrette. See more →Ingredients
For the Chicken:
1 medium chicken breast (6 oz)
2 slices bacon
½ tsp smoked paprika
¼ tsp garlic powder
Salt and pepper, to taste
For the Salad:
1 cup mixed baby leaves
3 cherry tomatoes, halved
1 Tbsp olive oil
1 tsp apple cider vinegar
½ tsp Dijon mustard
¼ tsp Italian seasoning
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 32g
Carbs: 3g
Philly Cheesesteak Lettuce Wraps with Creamy Aoili
Juicy steak, sautéed peppers and onions, melty provolone, and a creamy sauce—all wrapped in crisp lettuce. See more →Ingredients
For the Cheesesteak Lettuce Wraps
6 oz ribeye or sirloin steak, thinly sliced
1 Tbsp butter
¼ cup bell pepper, thinly sliced
¼ cup red onion, thinly sliced
Salt and pepper, to taste
½ tsp garlic powder
2 slices provolone cheese
3–4 large butter lettuce or romaine leaves
For the Sauce
2 Tbsp avocado oil mayonnaise
1 tsp Dijon mustard (no sugar added)
1 tsp lemon juice or white vinegar
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
Optional: 1–2 tsp heavy cream (to thin)
Macronutrients
Protein: 49g
Fat: 62g
Carbs: 8g
Objectively the Best Exercise for the Aging You
What barbell exercise is the most important for the aged?
Nebraska cleared to ban SNAP funds for soda
Secretary Rollins Approves First Ever State Waiver to Restrict Soda and Energy Drinks from Food Stamps in Nebraska
A Logic of Induction
Colin Howson argues that Bayesian probability provides a rational solution to the problem of induction by treating probabilities as logical degrees of belief updated with evidence.
Lifting heavy to treat osteoporosis
The LIFTMOR-M (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation for Men) trial
Progress in containing the effects of bad studies
Clarivate to stop counting citations to retracted articles in journals’ impact factors
Weakness Is the New Smoking
Dr. Eades examines a Michigan study linking grip strength to longevity.
Scientific misconduct is on the rise. But what exactly is it?
More on the scientific misconduct front
ValleyView’s Fitness Kickstart
Webinar with Graciano Rubio
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Denver Omelette Skillet
Fluffy eggs cooked with ham, bell peppers, onions, and cheese, served skillet-style.
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Dietary education leaves doctors unprepared to treat chronic disease.
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