The
Daily
Fix
3-round rotation
Spinach and Artichoke Stew with Chicken
Mitochondria: An overview of their origin, genome, architecture, and dynamics
3 rounds, working for one minute at each station of:
Hollow rock
Hollow arch
Sit-ups
Back extensions
Knees-to-elbows
Stiff-legged deadlifts
Rest 1 minute
A creamy, comforting stew with tender chicken, spinach, and artichokes in a savory, rich broth.
From bacterial ancestors to dynamic regulators of cellular energy and signaling
This station rotation workout alternates between midline flexion and extension. While structured similar to Fight Gone Bad, today is more about working midline stability than power output.
Hold the hollows for as much of the minute as possible. Choose a light load for the deadlifts that allows you to keep moving for most of the minute.
Post amount completed each round in the static holds, and reps completed in the other exercises to comments.
Compare to 250219.
Ingredients
1 lb boneless, skinless, chicken thighs, cut into bite-sized pieces
2 Tbsp butter or tallow
2 cloves garlic, minced
1 cup canned artichoke hearts, quartered
3 cups fresh spinach
1 cup chicken broth
½ cup heavy cream
¼ cup grated Parmesan cheese
Salt and black pepper, to taste
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 32g
Carbs: 6g
Preparation
Heat butter or tallow in a pot over medium heat. Add chicken and cook until lightly browned.
Stir in garlic and cook for 30 seconds until fragrant.
Add artichokes and chicken broth. Simmer for 10 minutes until the chicken is tender.
Stir in spinach and cook until wilted. Add cream and Parmesan, then season with salt and pepper.
Simmer 3–4 minutes until creamy and thickened. Serve hot.
This review provides a comprehensive overview of mitochondria, tracing their evolutionary origin from ancestral bacteria to their modern role as dynamic, highly regulated organelles central to cellular energy production. The authors describe the unique features of the mitochondrial genome, its semi-autonomous relationship with nuclear DNA, and the intricate architecture of the organelle, including the inner membrane, cristae structure, and protein complexes that drive oxidative phosphorylation. Beyond ATP production, mitochondria function as signaling hubs involved in apoptosis, calcium handling, redox balance, and metabolic regulation. The paper also highlights mitochondrial dynamics — the continuous processes of fusion, fission, biogenesis, and mitophagy — which maintain cellular health and adjust energy capacity to physiological demand. Disruption of these processes is increasingly linked to metabolic disease, neurodegeneration, aging, and cancer, underscoring mitochondria’s central role in both performance and pathology.
#115 SLDL
Lost count of my reps, they weren’t great though 😅
Just glad to be back and done with whatever cold/flu I had