May 21, 2025

3 rounds for reps:

1 minute of box jumps

Rest 1 minute

1 minute of push press

Rest 1 minute

1 minute of burpees

Rest 1 minute

Post total reps completed to comments.

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Keto Chicken with Roasted Red Peppers, Artichokes & Green Olives

Ingredients

For the Chicken

• 4 boneless, skinless chicken thighs (or breasts, about 1.5 lbs/680g)

• 2 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp smoked paprika

• 1/2 tsp dried oregano

• Salt and black pepper, to taste

For the Sauce

• 1 cup roasted red peppers, sliced (jarred, drained)

• 1 cup canned artichoke hearts, drained and quartered

• 1/2 cup green olives, pitted (preferably Castelvetrano or similar)

• 1/2 cup chicken broth (low-sodium)

• 2 cloves garlic, minced

• 1 tbsp lemon juice

• 1 tbsp capers (optional, for extra tang)

• 1/4 tsp red pepper flakes (optional, for heat)

• 2 tbsp fresh parsley, chopped (for garnish)

Instructions

1. Season the Chicken:

   • Pat chicken dry with paper towels. Season both sides with garlic powder, smoked paprika, oregano, salt, and black pepper.

2. Sear the Chicken:

   • Heat olive oil in a large skillet over medium-high heat. Add chicken and sear 4-5 minutes per side until golden. Remove chicken to a plate (it won’t be fully cooked yet).

3. Make the Sauce:

   • In the same skillet, reduce heat to medium. Add minced garlic and cook for 30 seconds until fragrant.

   • Stir in roasted red peppers, artichoke hearts, green olives, chicken broth, lemon juice, capers (if using), and red pepper flakes (if using). Scrape up any browned bits from the pan. Simmer for 2-3 minutes to combine flavors.

4. Finish Cooking:

   • Return chicken to the skillet, nestling it into the sauce. Cover and simmer on low for 8-10 minutes, or until chicken reaches an internal temperature of 165°F (75°C).

5. Serve:

   • Spoon sauce and vegetables over the chicken. Garnish with fresh parsley. Serve hot with a side of cauliflower rice or steamed greens for a complete keto meal.

   
   

Nutritional Info (per serving, approx.)

• Calories: 380 kcal

• Fat: 28g

• Protein: 25g

• Net Carbs: 5g

• Fiber: 2g

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What About Cardio?

Traditional “cardio” may be neither as distinct nor as powerful a contribution to general conditioning as widely believed.

"If, during a set of thrusters, the reps continue smoothly until the athlete suddenly stops, pallor ashen or green, lips blue, ventilation rate high, heart rate high, non-communicative, and he’s 'flag poled' the bar to hold himself up, we say he’s 'gassed.'

In contrast, if during a set of thrusters, each passing rep is slower than the one before until one rep finally stops at three-quarter extension, pausing only to come thundering back to the chest, the athlete is flushed (not ashen), ventilation rate and heart rate are less significant, and the athlete is immediately communicative on unloading, this is 'muscular failure.'"

REAL FULL ARTICLE