Pork-Stuffed Cabbage Rolls with Garlic & Ginger
Tender cabbage leaves wrapped around a savory pork filling infused with garlic and ginger, gently simmered and served with a bright, nutty dipping sauce. See more →
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Pork & Egg Breakfast Skillet with Avocado
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For max reps:
2 minutes to row 500 meters
1 minute of ring dips (2:00-3:00)
2 minutes to row 500 meters
2 minutes of shoulder press (5:00-7:00)
2 minutes to row 500 meters
3 minutes of push-ups (9:00-12:00)
Philly Cheesesteak Frittata with Jalapeños
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Lamb & Rosemary Stew
Lamb stew simmered with aromatic herbs, vegetables, and red wine—naturally thickened through reduction for full flavor. See more →
Affiliate Submission
Complete as many rounds as possible in 10 minutes*:
10 single-leg squats
5 power cleans
*At the start of each minute, stop what you’re doing, complete 4 burpees over the barbell, then resume the squats and cleans.
See more →Garlic Steak Bites with Bacon-Wrapped Onion Rings over Arugula
Garlic-seared steak bites paired with crispy bacon-wrapped onion rings, all laid over peppery arugula and served with a creamy garlic aioli. See more →
Za'atar Chicken Drumsticks with Cucumber Herb Slaw
Roasted chicken drumsticks coated in a fresh, homemade za'atar spice blend, paired with a refreshing cucumber herb slaw. See more →
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Salmon Dumplings & Ginger Beef Bowl
Smoked salmon dumplings filled with creamy chive-cheese, paired with savory ginger beef and a buttery broccoli-cauliflower fried rice. See more →
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Ginger Pork Stir-Fry with Snow Peas & Peppers
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Avocado, Salmon, Cream Cheese & Spinach Egg Roll with Soy Sauce
Smoked salmon, creamy avocado and cheese, and tender spinach wrapped in a thin, golden egg omelet and served with soy sauce for a rich, savory roll. See more →
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Egg & Spicy Beef Tostadas
Crispy cheddar-pepper jack frico tostadas topped with fried eggs, spiced ground beef, avocado, pico de gallo, and a smoky chipotle-lime sour cream. See more →
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10 rounds:
1 minute of clean and jerks
Rest 1 minute
Use a barbell loaded to ½ bodyweight.
See more →
For max reps:
2 minutes to row 500 meters
1 minute of ring dips (2:00-3:00)
2 minutes to row 500 meters
2 minutes of shoulder press (5:00-7:00)
2 minutes to row 500 meters
3 minutes of push-ups (9:00-12:00)
Use a barbell loaded to ½ bodyweight for the shoulder press. Perform reps only during the stated time intervals. If you finish the row faster than 2 minutes, you’ve earned a few seconds rest. Row slower than 2 minutes and you’ve lost time to accumulate reps.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →Affiliate Submission
Complete as many rounds as possible in 10 minutes*:
10 single-leg squats
5 power cleans
*At the start of each minute, stop what you’re doing, complete 4 burpees over the barbell, then resume the squats and cleans.
Men use 155 lb.
Women use 115 lb.
Today’s workout comes from Lori Hill of MetFix Method in San Ramon, California.
See more →Hero Workout
Honor a fallen service member by completing a workout in their memory.
Choose from here.
See more →For load:
Deadlift 5-5-5-5-5 reps
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
Photo -Â MetFix Foundations Seminar at MetFix Santa Cruz, CA.
See more →
Affiliate Submission
5 rounds for time:
Bike 15 calories
15 front squats
Men use 95 lb.
Women use 65 lb.
Today’s workout comes from Pete Shaw of Petra Health MetFix in Ottawa, Canada.
This sprint should take less than 10 minutes, with the squats being light enough to complete in one, unbroken set, at least for the early early rounds.
See more →10 rounds for time:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-up
For weighted pull-ups hold a dumbbell between your legs. Jettison the dumbbell after three reps and continue with strict pull-ups and then the kipping pull-ups, trying not to come off the bar during the round.
Men use a 45-lb DB.
Women use 35-lb DB.
Photo -Â MetFix Foundations Seminar at Tekton Fitness, Murray, Utah.
See more →
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
Pork-Stuffed Cabbage Rolls with Garlic & Ginger
Tender cabbage leaves wrapped around a savory pork filling infused with garlic and ginger, gently simmered and served with a bright, nutty dipping sauce. See more →Ingredients
8 oz ground pork
6 large green cabbage leaves
1 Tbsp butter (for pork)
1 Tbsp butter (for steaming)
1 clove garlic, minced
1 tsp fresh ginger, grated
1 Tbsp coconut aminos or soy sauce
1 Tbsp scallions, chopped
Salt and pepper, to taste
For the Dipping Sauce
2 Tbsp coconut aminos or soy sauce
1 tsp white vinegar
1 tsp olive oil
½ tsp sesame seeds
½ tsp fresh ginger, grated
Macronutrients
Protein: 47g
Fat: 65g
Carbs: 9g
Pork & Egg Breakfast Skillet with Avocado
Ground pork, buttery spinach, fried eggs, and creamy avocado come together in a rich breakfast skillet. See more →Ingredients
6 oz ground pork
2 eggs
1 cup spinach, chopped
1 Tbsp butter (for pork)
1 Tbsp butter (for eggs)
½ avocado, sliced
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 Tbsp fresh chives, chopped (optional)
Macronutrients
Protein: 49g
Fat: 70g
Carbs: 8g
Philly Cheesesteak Frittata with Jalapeños
A baked, one-pan twist on the classic Philly cheesesteak See more →Ingredients
For the Frittata
3 large eggs
1 Tbsp butter
4 oz cooked steak (ribeye or sirloin), thinly sliced or chopped
¼ cup bell peppers, thinly sliced
¼ cup onions, thinly sliced
1 small jalapeño, thinly sliced (seeds removed for less heat)
2 slices provolone cheese, torn into pieces
Salt and pepper, to taste
For the Avocado Mayo Drizzle
1 Tbsp avocado oil mayonnaise
½ tsp Dijon mustard (no sugar added)
½ tsp lemon juice
½ tsp olive oil
Pinch of garlic powder
Salt and pepper, to taste
Macronutrients
Protein: 60g
Fat: 60g
Carbs: 8g
Lamb & Rosemary Stew
Lamb stew simmered with aromatic herbs, vegetables, and red wine—naturally thickened through reduction for full flavor. See more →Ingredients
6 oz lamb stew meat (shoulder or leg), cut into chunks
1 Tbsp butter or tallow
Salt and pepper, to taste
2 Tbsp onion, diced
2 Tbsp celery, diced
2 Tbsp carrot, diced (or sub zucchini for lower carbs)
1 clove garlic, minced
¼ cup dry red wine (optional but adds flavor)
½ cup beef broth
½ tsp fresh rosemary (or ¼ tsp dried)
¼ cup mushrooms, sliced
Macronutrients:
Protein: 38g
Fat: 32g
Carbs: 6g
Garlic Steak Bites with Bacon-Wrapped Onion Rings over Arugula
Garlic-seared steak bites paired with crispy bacon-wrapped onion rings, all laid over peppery arugula and served with a creamy garlic aioli. See more →Ingredients
For the Steak Bites and Onion Rings
6 oz sirloin steak, cut into bite-sized cubes
1 medium yellow onion, cut into thick rings (about ½ inch thick)
6–8 strips of sugar-free bacon
2 cups fresh arugula
1 Tbsp butter (for searing)
½ tsp garlic powder
½ tsp smoked paprika
Salt and pepper, to taste
For the Garlic Aioli
2 Tbsp avocado oil mayonnaise
1 clove garlic, finely minced
1 tsp lemon juice
½ tsp Dijon mustard
1 tsp olive oil (for finishing)
Salt, to taste
Macronutrients
Protein: 60g
Fat: 65g
Carbs: 12g
Za'atar Chicken Drumsticks with Cucumber Herb Slaw
Roasted chicken drumsticks coated in a fresh, homemade za'atar spice blend, paired with a refreshing cucumber herb slaw. See more →Ingredients
For the Chicken Drumsticks
6 chicken drumsticks (about 1½ lbs)
2 Tbsp butter, melted
1 Tbsp dried oregano
1 Tbsp sesame seeds
2 tsp ground sumac
1 tsp dried thyme
½ tsp garlic powder
½ tsp smoked paprika
½ tsp sea salt
¼ tsp black pepper
For the Cucumber Herb Slaw
1 cup cucumber, julienned or thinly sliced
¼ cup red onion, thinly sliced
2 Tbsp fresh parsley, chopped
2 Tbsp fresh mint, chopped
1 Tbsp lemon juice
1 Tbsp olive oil
¼ tsp sea salt
¼ tsp black pepper
Macronutrients
Protein: 87g
Fat: 88g
Carbs: 14g
Salmon Dumplings & Ginger Beef Bowl
Smoked salmon dumplings filled with creamy chive-cheese, paired with savory ginger beef and a buttery broccoli-cauliflower fried rice. See more →Ingredients
For the Smoked Salmon Dumplings
4 oz smoked salmon slices
2 oz cream cheese, softened
1 Tbsp fresh chives, chopped
½ tsp lemon juice
Salt and pepper, to taste
For the Ginger Beef
6 oz ground beef
1 tsp fresh ginger, grated
1 clove garlic, minced
1 Tbsp coconut aminos or soy sauce
1 Tbsp butter (for cooking)
Salt and pepper, to taste
For the Broccoli-Cauliflower Fried Rice
½ cup riced cauliflower
½ cup riced broccoli
1 egg
1 Tbsp butter
1 tsp coconut aminos or soy sauce
Salt and pepper, to taste
Macronutrients
Protein: 70g
Fat: 62g
Carbs: 8g
Ginger Pork Stir-Fry with Snow Peas & Peppers
Tender pork stir-fried with crisp snow peas, sweet peppers, and a bold garlic-ginger sauce. See more →Ingredients
6 oz pork tenderloin or pork shoulder, thinly sliced
¼ cup red bell pepper, thinly sliced
¼ cup yellow bell pepper, thinly sliced
¼ cup snow peas, trimmed
1 tsp fresh ginger, grated
1 clove garlic, minced
1 Tbsp coconut aminos or soy sauce
1 Tbsp butter (for cooking)
1 tsp sesame seeds (for garnish)
Salt and pepper, to taste
Macronutrients
Protein: 46g
Fat: 30g
Carbs: 7g
Avocado, Salmon, Cream Cheese & Spinach Egg Roll with Soy Sauce
Smoked salmon, creamy avocado and cheese, and tender spinach wrapped in a thin, golden egg omelet and served with soy sauce for a rich, savory roll. See more →Ingredients
2 eggs
1 tsp butter (for omelet)
2 oz smoked salmon
¼ avocado, thinly sliced
1 oz cream cheese, softened
¼ cup spinach, sautéed
1 Tbsp green onion, chopped (for garnish)
1 Tbsp soy sauce or coconut aminos (for dipping)
Salt and pepper, to taste
Macronutrients
Protein: 30g
Fat: 38g
Carbs: 4g
Egg & Spicy Beef Tostadas
Crispy cheddar-pepper jack frico tostadas topped with fried eggs, spiced ground beef, avocado, pico de gallo, and a smoky chipotle-lime sour cream. See more →Ingredients
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Ingredients
For the Tostadas:
¼ cup shredded cheddar cheese
¼ cup shredded pepper Jack cheese
2 large eggs
Salt and pepper, to taste
For the Spicy Ground Beef:
4 oz ground beef
½ tsp smoked paprika
¼ tsp cumin
¼ tsp chili powder
¼ tsp garlic powder
Salt and pepper, to taste
For the Pico de Gallo:
1 small tomato, finely chopped
1 Tbsp red onion, finely chopped
½ jalapeño, finely chopped
1 Tbsp chopped fresh cilantro
1 tsp lime juice
Salt, to taste
For the Chipotle Lime Cream Sauce:
2 Tbsp sour cream
1 tsp lime juice
¼ tsp chipotle powder
¼ tsp smoked paprika
Pinch of chili flakes (optional, to taste)
Salt, to taste
Toppings:
½ avocado, sliced
Extra cilantro or lime wedges for garnish (optional)
Macronutrients
Protein: 42g
Fat: 50g
Carbs: 9g
Challenging conventional dietary guidelines
Prof Tim Noakes at the 2018 Public Health Collaboration Conference
The Cholesterol Myths
Here are the facts!
Diet and exercise no longer the main first-line strategies for weight management
GLP-1 Drugs Can Be Used First for Weight Loss, Says American College of Cardiology
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8 years later, the fight continues.
Happy 4th!
249 years
Are We All Addicted to Sugar?
Dr. Nicole Avena argues that while sugar isn’t officially classified as an addictive substance, it behaves like one by hijacking the brain’s dopamine reward system—similar to drugs or alcohol.
Much Ado About Zone 2
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Pork-Rind Crusted Fried Chicken
Fried chicken coated in crushed pork rinds and Parmesan for a crunchy, flavorful crust.
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How to Fuel Your Body For Success in Recovery
Why real food, movement, and metabolism matter early in recovery
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