The
Daily
Fix
For load:
Chicken Marsala
Core Strength
Dumbbell shoulder press 10-10-10 reps
Deadlift 5-5-5 reps
Weighted pull-up 3-3-3 reps
Chicken breasts simmered in a rich Marsala wine and mushroom cream sauce.
Defining midline stability through functional movements
Additionally, stretch for 20 minutes.
Post loads from each exercise to comments.
Ingredients
For the Chicken:
4 boneless, skinless chicken breasts (6 oz each)
½ cup almond flour (for dredging)
½ cup grated Parmesan cheese
Salt and black pepper, to taste
3 Tbsp butter or beef tallow (for searing)
For the Sauce:
2 Tbsp butter or beef tallow
2 cups cremini or button mushrooms, sliced
2 cloves garlic, minced
1 cup dry Marsala wine (unsweetened, no added sugar)
1 cup chicken broth (unsalted)
½ cup heavy cream
1 tsp fresh thyme (or ½ tsp dried)
Salt and black pepper, to taste
Optional Garnish & Serving:
Fresh parsley, chopped
Extra Parmesan
Cauliflower mash or sautéed spinach (as a keto side)
Macronutrients
(per serving, serves 4)
Protein: 49g
Fat: 39g
Carbs: 8g
Preparation
Pat chicken breasts dry. Season with salt and pepper. Dredge lightly in almond flour mixed with Parmesan.
Heat 3 Tbsp butter or tallow in a large skillet over medium-high. Cook chicken 4–5 minutes per side until golden brown and cooked through (165°F internal). Remove and set aside.
In the same skillet, melt 2 Tbsp butter or tallow. Add mushrooms and sauté 5–6 minutes until browned. Stir in garlic and cook 1 minute.
Pour in Marsala wine, scraping up browned bits. Simmer 2–3 minutes. Add chicken broth, thyme, and heavy cream. Cook 5–7 minutes until sauce reduces and thickens slightly.
Return chicken to the skillet, spoon sauce over the top, and simmer 2–3 minutes to warm through.
Garnish with parsley and extra Parmesan. Serve hot with cauliflower mash or spinach.
In this 2010 discussion, Greg Glassman defines core strength as the ability to prevent the midline—essentially the spine—from deflecting under load during heavy, functional movement, arguing that true strength is best developed and measured through foundational movements like the air squat, deadlift, and overhead squat rather than isolated core exercises. These functional lifts place increasing demands on midline stability as load or leverage increases, making improvements in performance a direct indicator of improved core strength and overall movement capacity.
SATURDAY 260117