Pork Meatloaf with Mashed Cauliflower
Golden pork meatloaves crusted with crushed pork rinds and glazed with a tangy mustard-butter sauce, served alongside creamy mashed cauliflower. See more →
Why Fitness?
A physical culture that inspires, guides, and enriches every aspect of our being may add years to our lives but certainly adds life to our years. See more →
Lamb Skewers with Herb Olive Oil Dressing
Tender lamb cubes marinated in melted butter and grilled to perfection, finished with a fresh herb olive oil drizzle. See more →
Webinar with Debbie Wagner and Matt Schindeldecker
Expanding Horizons: Physical and Mental Rehabilitation for Juveniles in Ohio See more →
Baked White Fish with Malt Vinegar Butter Sauce
Flaky white fish coated in a crispy pork rind crust, baked and served with a rich, tangy malt vinegar butter sauce. See more →
Creating healthy people, one step at a time
“We’re going to be the go-to for everyday people who are looking for absolute health, wellness, and fitness.” See more →
Spicy Pork Meatloaf with Chipotle Cream Sauce
Seasoned ground pork, breadcrumbs, and a kick of heat from spices and chipotle peppers. It's topped with a creamy, smoky chipotle sauce that adds a rich, tangy finish. See more →
Was ChatGPT Caught Trying to Outsmart Researchers to Survive?
A closer look at the evidence See more →
Beef Stroganoff over Mashed Cauliflower
Hearty ground beef simmered in a rich, creamy herb-infused sauce, served over buttery mashed cauliflower. See more →
Raise standards for preclinical cancer research
Glenn Begley and Lee Ellis propose how methods, publications and incentives must change if patients are to benefit. See more →
Sesame-Crusted Tuna with Mixed Greens
Seared sesame-crusted tuna served over fresh greens with creamy avocado and a touch of mango for sweetness. See more →
Pork Meatballs with Lime Sauce & Green Beans
Savory pork meatballs with fresh ginger and scallions, served over tender roasted green beans and coated in a rich coconut-lime sauce—topped with crunchy peanuts. See more →
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Restoring Gold Standard Science
President Trump's Executive Order aiming to enhance the integrity and transparency of federally funded research. See more →
Italian-style meatloaf with Tomato Cream Sauce and Mozzarella
A tender, cheesy beef meatloaf topped with a rich tomato cream sauce, delivering bold Italian flavor. See more →
Thai Shrimp Stir-Fry with Peanuts & Lime
Stir-fried shrimp with crisp veggies and tossed in a bold, Thai-inspired peanut-lime sauce, finished with crushed peanuts, fresh herbs, and lime. See more →
Harvard Revokes Tenure From Francesca Gino, Business School Professor Accused of Data Fraud
Gino was accused of manipulating observations to better support her conclusions See more →
Garlic Butter Steak Bites with Herb Garnish & Dipping Sauce
Seared steak bites in garlic butter, finished with fresh parsley and served with a creamy, herby olive oil dipping sauce. See more →
The ROS Hypothesis of Obesity
A reassessment of insulin sensitivity and insulin resistance See more →
For time:
7 muscle-ups
15 bodyweight clean and jerks
Row 1,000 meters
Don't partition the reps, but do the 3 exercises in whichever order you think lets you finish the workout fastest. I.e. MU-C&J-Row, or C&J-Row-MU, or C&J-MU-Row, etc. You choose.
The muscle-ups are strict.
See more →For load:
Back Squat 3-3-3-3-3 reps
Additionally, practice L sits and scales for 20 minutes.
See more →3 rounds:
2 minutes of rowing
2 minute of burpees
For the burpees, jump and touch a target that is one foot above your max reach when standing.
See more →Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →15-12-9-6-3 reps:
Thrusters
Knees-to-elbows
Snatches
Knees-to-elbows
Every 4 minutes, for 5 rounds:
Run 400 meters
Note the time of each sprint, and rest for the remainder of the 4 minutes.
See more →Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1-½ bodyweight deadlifts
Bodyweight bench presses
¾ bodyweight squat cleans
Rest
Rest day
Enjoy the recovery time, or make-up anything you missed from last week.
See more →3 rounds for time:
1 minute of L-sit hold
2 minutes of handstand hold
Row 500 meters
If possible, perform the L-sits on the ground.
Each round accumulate the total time prescribed for each hold, even if it takes multiple sets. Time spent resting between sets does not count towards the minute(s).
See more →For Load:
Shoulder press 3-3-3-3-3-3-3 reps
Additionally, practice planks for 10 minutes and stretch for another 15 minutes.
See more →Pork Meatloaf with Mashed Cauliflower
Golden pork meatloaves crusted with crushed pork rinds and glazed with a tangy mustard-butter sauce, served alongside creamy mashed cauliflower. See more →Ingredients
For the Meatloaf:
6 oz ground pork
2 Tbsp crushed pork rinds
1 tsp soy sauce or coconut aminos
½ tsp garlic powder
¾ tsp salt
Black pepper, to taste
½ Tbsp Dijon mustard (for glaze)
¼ tsp garlic powder (for glaze)
1 tsp melted butter (for glaze)
For the Mashed Cauliflower:
1 cup cauliflower florets
2 Tbsp sour cream
1 Tbsp butter
Salt and pepper, to taste
Macronutrients
Protein: 35g
Fat: 35g
Carbs: 5g
Lamb Skewers with Herb Olive Oil Dressing
Tender lamb cubes marinated in melted butter and grilled to perfection, finished with a fresh herb olive oil drizzle. See more →Ingredients
For the Lamb Skewers:
6 oz lamb shoulder or leg, cut into 1-inch cubes
1 Tbsp melted butter (for marinade)
½ tsp garlic powder
½ tsp dried oregano
½ tsp lemon zest
Salt and pepper, to taste
Skewers (metal or soaked wooden)
For the Herb Olive Oil Dressing:
1½ Tbsp olive oil
1 tsp lemon juice
1 clove garlic, minced
1 Tbsp fresh parsley, finely chopped
1 tsp fresh mint or basil (optional), finely chopped
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 49g
Carbs: 2g
Baked White Fish with Malt Vinegar Butter Sauce
Flaky white fish coated in a crispy pork rind crust, baked and served with a rich, tangy malt vinegar butter sauce. See more →Ingredients
For the Fish:
6 oz white fish fillet (cod, haddock, or pollock)
½ cup crushed pork rinds
1 Tbsp grated Parmesan cheese
¼ tsp garlic powder
¼ tsp paprika
1 egg
Salt and pepper, to taste
1 Tbsp butter (for baking)
For the Malt Vinegar Butter Sauce:
1½ Tbsp malt vinegar
2 Tbsp butter
¼ tsp Dijon mustard (no sugar added)
Pinch of salt
Optional: pinch of cayenne or black pepper for heat
Macronutrients
Protein: 40g
Fat: 40g
Carbs: 2g
Spicy Pork Meatloaf with Chipotle Cream Sauce
Seasoned ground pork, breadcrumbs, and a kick of heat from spices and chipotle peppers. It's topped with a creamy, smoky chipotle sauce that adds a rich, tangy finish. See more →Ingredients
For the Meatloaf:
6 oz ground pork
2 Tbsp pork rind crumbles
1 Tbsp scallion whites, minced
1 Tbsp pickled jalapeños, finely chopped
½ tsp smoked paprika
¼ tsp garlic powder
¼ tsp cayenne pepper
Salt and pepper, to taste
½ Tbsp butter (for baking sheet)
For the Chipotle Cream Sauce:
2 Tbsp heavy cream
1 Tbsp cream cheese
1 tsp chipotle paste (or ½ tsp adobo sauce from chipotle peppers)
¼ tsp smoked paprika
Salt and pepper, to taste
Garnish:
1 tsp scallion greens, thinly sliced
Macronutrients
Protein: 35g
Fat: 50g
Carbs: 3g
Beef Stroganoff over Mashed Cauliflower
Hearty ground beef simmered in a rich, creamy herb-infused sauce, served over buttery mashed cauliflower. See more →Ingredients
For the Stroganoff:
6 oz ground beef
½ cup beef bone broth
¼ cup heavy cream
1 Tbsp cream cheese
½ tsp onion powder
½ tsp garlic powder
¼ tsp smoked paprika
½ tsp dried thyme
Salt and pepper, to taste
½ Tbsp butter
For the Mashed Cauliflower:
1 cup cauliflower florets
2 Tbsp heavy cream
1 Tbsp butter
Salt and pepper, to taste
Macronutrients
Protein: 38g
Fat: 48g
Carbs: 8g
Sesame-Crusted Tuna with Mixed Greens
Seared sesame-crusted tuna served over fresh greens with creamy avocado and a touch of mango for sweetness. See more →Ingredients
6 oz ahi tuna steak
1 tbsp white sesame seeds
1 tbsp black sesame seeds
1 tbsp butter (for searing)
2 cups mixed greens (arugula, spinach, baby kale)
¼ avocado, sliced
2 tbsp diced mango
¼ cup cucumber, thinly sliced
1 tbsp cilantro leaves, roughly chopped
1 large egg
1 tsp olive oil (for finishing)
¼ tsp sea salt
¼ tsp black pepper
½ tsp coconut aminos (optional, for drizzling)
Macronutrients
Protein: 45g
Fat: 37g
Carbs: 8g
Pork Meatballs with Lime Sauce & Green Beans
Savory pork meatballs with fresh ginger and scallions, served over tender roasted green beans and coated in a rich coconut-lime sauce—topped with crunchy peanuts. See more →Ingredients
For the Meatballs:
6 oz ground pork
2 Tbsp crushed pork rinds
1 tsp grated fresh ginger
1 Tbsp scallion whites, finely chopped
¾ tsp salt
Black pepper, to taste
For the Roasted Green Beans:
¾ cup green beans, trimmed
1 tsp butter or olive oil
Salt and pepper, to taste
For the Coconut-Lime Sauce:
¼ cup full-fat canned coconut milk
1 tsp fresh lime juice (plus more for serving)
½ tsp chili paste or sriracha (optional, for heat)
1 tsp butter
Salt, to taste
Garnish:
1 Tbsp roasted peanuts, chopped
1 tsp lime zest
1 Tbsp scallion greens, thinly sliced
Macronutrients
Protein: 38g
Fat: 50g
Carbs: 6g
Italian-style meatloaf with Tomato Cream Sauce and Mozzarella
A tender, cheesy beef meatloaf topped with a rich tomato cream sauce, delivering bold Italian flavor. See more →Ingredients
For the Meatloaf:
6 oz ground beef
2 Tbsp pork rind crumbles
1 clove garlic, minced
2 tsp Italian seasoning
2 Tbsp water
¾ tsp salt
Pepper, to taste
½ Tbsp butter (for baking sheet)
For the Sauce:
1 Tbsp tomato paste
2 Tbsp heavy cream
2 Tbsp water
¼ tsp apple cider vinegar
¼ tsp garlic powder
Salt and pepper, to taste
For Topping:
2 Tbsp shredded mozzarella cheese
Macronutrients
Protein: 39g
Fat: 50g
Carbs: 6g
Thai Shrimp Stir-Fry with Peanuts & Lime
Stir-fried shrimp with crisp veggies and tossed in a bold, Thai-inspired peanut-lime sauce, finished with crushed peanuts, fresh herbs, and lime. See more →Ingredients
For the Stir-Fry:
6 oz shrimp, peeled and deveined
1 Tbsp butter or coconut oil
1 egg
¼ cup shredded cabbage or spiralized zucchini (optional, for texture)
¼ cup red bell pepper, thinly sliced
2 Tbsp scallions, chopped
1 tsp garlic, minced
½ tsp fresh ginger, grated
For the Sauce:
1 Tbsp soy sauce (or coconut aminos)
1 tsp fish sauce
1 tsp lime juice
¼ tsp chili flakes or chili paste (adjust to taste)
1 tsp natural peanut butter (no sugar added)
Optional: 1–2 tsp water to thin
Toppings:
2 Tbsp crushed peanuts
1 tsp lime zest
1 tsp chopped fresh cilantro
Lime wedge, for serving
Macronutrients
Protein: 40g
Fat: 26g
Carbs: 9g
Garlic Butter Steak Bites with Herb Garnish & Dipping Sauce
Seared steak bites in garlic butter, finished with fresh parsley and served with a creamy, herby olive oil dipping sauce. See more →Ingredients
For the Steak Bites
6 oz steak (ribeye or sirloin), cut into 1-inch cubes
2 Tbsp butter (divided)
½ tsp paprika
Salt and pepper, to taste
2 cloves garlic, minced
1 tsp fresh parsley, chopped (for garnish)
For the Olive Oil Herb Dipping Sauce
2 Tbsp sour cream
1 tsp mayonnaise (avocado oil mayo preferred)
1 tsp olive oil
½ tsp lemon juice
½ tsp Dijon mustard (no sugar added)
¼ tsp garlic powder
Salt and pepper, to taste
1 tsp chopped fresh parsley or chives
Macronutrients
Protein: 42g
Fat: 60g
Carbs: 3g
Why Fitness?
A physical culture that inspires, guides, and enriches every aspect of our being may add years to our lives but certainly adds life to our years.
Webinar with Debbie Wagner and Matt Schindeldecker
Expanding Horizons: Physical and Mental Rehabilitation for Juveniles in Ohio
Creating healthy people, one step at a time
“We’re going to be the go-to for everyday people who are looking for absolute health, wellness, and fitness.”
Was ChatGPT Caught Trying to Outsmart Researchers to Survive?
A closer look at the evidence
Raise standards for preclinical cancer research
Glenn Begley and Lee Ellis propose how methods, publications and incentives must change if patients are to benefit.
Webinar with Peter Dobromylskyj
Reactive Oxygen Species and Obesity: A New Perspective
Restoring Gold Standard Science
President Trump's Executive Order aiming to enhance the integrity and transparency of federally funded research.
A primer on the ROS hypothesis of obesity
The mechanisms behind the ROS hypothesis
Harvard Revokes Tenure From Francesca Gino, Business School Professor Accused of Data Fraud
Gino was accused of manipulating observations to better support her conclusions
The ROS Hypothesis of Obesity
A reassessment of insulin sensitivity and insulin resistance
Pork Rind-Crusted Pork Cutlet with Creamy Mustard Sauce
Thin, crispy pork cutlets coated in crushed pork rinds, pan-fried and served with a tangy mustard cream sauce and scallion topping.
