The
Daily
Fix
5 rounds for reps:
Pork Rind Chicken Milanese
Effects of strength training on quality of life in pregnant women
Max rep back squat at 1.25X bodyweight
Max rep strict pull-ups
Pork rind–crusted chicken breasts pan-fried in butter and finished with olive oil, for a rich, golden Milanese.
Strength training shown to improve mood, energy, pain, and overall well-being during pregnancy
Go right from one exercise to the next without rest, then rest for at least 5 minutes between rounds. Score is the sum of all reps.
Post reps completed each round, and total, to comments.
Ingredients
2 (6 oz) boneless, skinless chicken breasts
1 cup crushed pork rinds (plain, finely ground)
¼ cup grated Parmesan cheese
1 tsp coarse sea salt
½ tsp cracked black pepper
½ tsp garlic powder
½ tsp onion powder
1 large egg
1 Tbsp butter or beef tallow (for cooking)
1 Tbsp extra virgin olive oil (for finishing)
Lemon wedges, for serving
Optional garnish: chopped parsley or arugula
Macronutrients
Protein: 157g
Fat: 69g
Carbs: 10g
Preparation
Place the chicken breasts between two sheets of parchment paper and pound to an even ½-inch thickness using a meat mallet or rolling pin.
In a shallow bowl, whisk the egg (1). In a separate shallow dish, combine the crushed pork rinds (1 cup), grated Parmesan (¼ cup), salt (1 tsp), pepper (½ tsp), garlic powder (½ tsp), and onion powder (½ tsp).
Dip each chicken breast into the egg to coat, then press into the pork rind mixture, ensuring both sides are evenly breaded.
Heat butter or tallow (1 Tbsp) in a large skillet over medium heat. Add the breaded chicken breasts and cook for 4–5 minutes per side, or until golden brown and cooked through (internal temperature of 165°F). Remove from pan and rest for 2–3 minutes.
Plate the chicken and drizzle with extra virgin olive oil (1 Tbsp total, divided). Serve with lemon wedges and optional garnish.
This systematic review of nine randomized controlled trials involving over 1,500 pregnant women found that strength training enhances multiple aspects of maternal health. Regular resistance exercise was linked to reduced back and sciatic pain, better mood and energy levels, improved sleep, and prevention of excessive weight gain. These benefits extended beyond those seen with aerobic activity alone, suggesting that adding strength training can improve both physical and psychological quality of life during pregnancy. The authors recommend incorporating resistance exercise into standard prenatal fitness guidelines.
COMMENTS
Max BSQT (185lbs) 1.9 of BW@170
Max Strict Pull-ups
15/12-14/12-13/10-13/8-15/8
Max rep back squat at 115lbs
Max rep strict ring rows
Total Reps: 102
14/7-13/7-13/7–13/6-15/7
100x8 / 10
100x8 / 10
100x6 / 7
100x6 / 7
78 total reps
Barbell 165#
56 Reps
5/7
5/6
5/6
5/5
6/6