Spiced Steak Salad
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado. See more →
Successful application of dietary ketogenic metabolic therapy in patients with glioblastoma: a clinical study
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Smoked Paprika Pork Kebobs With Lemon Cumin Herb Sauce
Smoky paprika-coated pork paired beautifully with a bright, herby sauce. See more →
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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
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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 →
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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 →
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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 →
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Test 3
Tabata squat
4 minutes of muscle-ups
The Tabata squats take 4 minutes—20 seconds of work followed by 10 seconds of rest, for 8 consecutive rounds. The 4 minutes of muscle-ups starts immediately after. Muscle-up reps need not be consecutive. Resting between reps is O.K. The total number completed is what counts.
Today is day 3 of 5 of our How Fit Are You testing series.
See more →Test 2
15 clean and jerks
There is no time limit, but the weight cannot be rested on the ground. Resting at the hang, rack, or overhead is O.K. At the ground you must touch and go.
Today is day 2 of 5 of our How Fit Are You testing series.
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 →Spiced Steak Salad
Salad featuring seared flank steak seasoned with cumin, paprika, and cayenne, served atop a crisp medley of romaine, cherry tomatoes, cucumber, celery, red onion, and avocado. See more →Ingredients
4 oz flank steak, sliced thin
1 Tbsp red onion, diced
1 cup romaine lettuce, chopped
¼ avocado, sliced
¼ Tbsp ground cumin
4 cherry tomatoes, halved
¼ cup cucumber, sliced
1 Tbsp butter
¼ tsp smoked paprika
1 Tbsp parsley, chopped
1 Tbsp olive oil
¼ tsp cayenne pepper
¼ cup celery, sliced
Salt and pepper to taste
1 lemon wedge
Macronutrients
Protein: 24g
Fat: 27g
Carbs: 8g
Smoked Paprika Pork Kebobs With Lemon Cumin Herb Sauce
Smoky paprika-coated pork paired beautifully with a bright, herby sauce. See more →Ingredients
5 oz pork tenderloin, cut into 1-inch cubes
1 small zucchini, sliced into 1/2-inch rounds
1 tsp smoked paprika
¼ tsp ground cumin
2 Tbsp olive oil
1 lemon slice, for garnish
2 Tbsp fresh parsley, finely chopped
2 Tbsp fresh mint, chopped
⅛ cup fresh cilantro, finely chopped
5 tsp butter, melted
1 Tbsp lemon juice
¼ tsp ground cumin
Salt and pepper to taste
Macronutrients
Protein: 41g
Fat: 60g
Carbs: 7g
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
Successful application of dietary ketogenic metabolic therapy in patients with glioblastoma: a clinical study
More from Thomas Seyfried, using the ketogenic diet to treat patients with aggressive brain cancer.
‘MAHA’ Supporters Want More Beef Tallow. There’s Not Enough.
Some smaller restaurant and food brands are switching to tallow, but agriculture industry officials want to pump the brakes
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”
Lemon Herb Shrimp & Veggie Kebobs
A lemon herb marinade offers a fresh, tangy flavor to these kebobs.
See more →Three 8-minute rounds:
Tabata bike sprint
Rest 1 minute
2 minutes of muscle-ups and clean and jerks
Rest 1 minute
What About Cardio?
Traditional “cardio” may be neither as distinct nor as powerful a contribution to general conditioning as widely believed.
See more →
