May 2, 2025

Teams of 2, split the work for the following:

150 single unders

150 ring rows

150 step-ups

Post teammate and time to comments.

---

Easy Keto Cobb Salad Recipe

Servings: 4

Prep Time: 15 minutes

Total Time: 15 minutes (using pre-cooked ingredients)

Ingredients:

• Lettuce: 4 cups, chopped (romaine or mixed greens)

• Chicken: 1 cup cooked, diced (rotisserie or grilled)

• Bacon: 4 slices, cooked and crumbled

• Hard-Boiled Eggs: 2, chopped

• Avocado: 1 small, diced

• Cherry Tomatoes: 1/2 cup, halved

• Blue Cheese: 1/4 cup, crumbled (or cheddar if preferred)

• Olive Oil: 2 tbsp (for dressing)

• Red Wine Vinegar: 1 tbsp

• Dijon Mustard: 1 tsp

• Salt: 1/4 tsp

• Black Pepper: 1/4 tsp

• 
  

Nutritional Info (per serving):

• Calories: ~400 kcal

• Fat: 32g

• Protein: 22g

• Net Carbs: ~4g (total carbs ~6g, fiber ~2g)

• 
  

Instructions:

1. Prep Ingredients: Ensure chicken, bacon, and eggs are cooked and cooled. Chop all ingredients as needed.

2. Mix Dressing: In a small bowl, whisk olive oil, red wine vinegar, Dijon mustard, salt, and pepper until combined.

3. Assemble Salad: On a large platter or in individual bowls, arrange lettuce as the base. Top with rows or sections of chicken, bacon, eggs, avocado, cherry tomatoes, and blue cheese.

4. Drizzle Dressing: Pour the dressing over the salad or serve on the side.

5. Serve: Enjoy immediately.

---

From www.brokenscience.org

Fasting, Feeding, and Exercise: Part 2

In this second part of her series, Kristi Storuschuk explores how exercising in a fasted state impacts metabolism and fitness adaptations compared to exercising in a fed state.

In the fasted state, fat oxidation is increased due to lower insulin and higher levels of fat-mobilizing hormones, leading to greater use of fat as fuel—especially during low- to moderate-intensity exercise. In contrast, eating before exercise raises insulin, suppresses fat breakdown, and shifts the body toward using carbohydrates, particularly at moderate intensities. However, at high intensities, the body relies heavily on muscle glycogen regardless of whether you've eaten or not, so the feeding state has less of an effect.

Research shows that fasted exercise can enhance metabolic health markers such as insulin sensitivity, especially in overweight or insulin-resistant individuals. These studies also suggest that fasted training may promote better fat adaptation, glycogen sparing, and potentially improved endurance adaptations. That said, the benefits depend on the type of exercise and the person—high-intensity workouts may not benefit from fasted training, and athletes need to be mindful of energy availability. Ultimately, fasted exercise can be a useful tool for health and performance when tailored to individual needs and goals.

FULL ARTICLE