May 26, 2025

Warm-up with a 400m walk/jog

Then perform,

4 rounds of:

1 minute of ring rows

2 minutes of push-ups

3 minutes of squats

Then,

Cool down with a 400m walk/jog

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BBQ Steak with Grilled Veggies

Servings: 4

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Ingredients

For the Steak:

• 4 ribeye or sirloin steaks (6-8 oz each, about 1-inch thick)

• 2 tbsp olive oil

• 2 tsp smoked paprika

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp salt

• ½ tsp black pepper

• ½ tsp cayenne pepper (optional, for heat)

• 2 tbsp unsalted butter (for basting)

For the Grilled Veggies:

• 1 medium zucchini, sliced into ½-inch rounds

• 1 red bell pepper, cut into 1-inch chunks

• 8 oz cremini mushrooms, halved

• 1 small eggplant, cut into 1-inch cubes

• 3 tbsp olive oil

• 1 tsp dried oregano

• 1 tsp salt

• ½ tsp black pepper

• 1 tbsp balsamic vinegar (optional)

Instructions

1. Prepare the Steak Marinade:

   • Pat steaks dry with paper towels.

   • In a small bowl, mix olive oil, smoked paprika, garlic powder, onion powder, salt, black pepper, and cayenne (if using).

   • Rub the mixture evenly over both sides of the steaks. Let sit at room temperature for 10-15 minutes while preheating the grill.

2. Prep the Vegetables:

   • In a large bowl, toss zucchini, bell pepper, mushrooms, and eggplant with olive oil, oregano, salt, and black pepper.

   • Thread veggies onto skewers or use a grill basket to prevent falling through grates.

3. Preheat the Grill:

   • Heat grill to medium-high (400-450°F / 200-230°C).

   • Clean and oil the grates to prevent sticking.

4. Grill the Steaks:

   • Place steaks on the grill. Cook 4-5 minutes per side for medium-rare (135°F / 57°C internal temp), or adjust to your preferred doneness.

   • During the last minute, add ½ tbsp butter on top of each steak and let it melt, basting the meat.

   • Remove steaks and let rest for 5 minutes under loose foil.

5. Grill the Vegetables:

   • Place veggie skewers or basket on the grill.

   • Cook for 8-10 minutes, turning occasionally, until tender and slightly charred.

   • If using balsamic vinegar, drizzle over veggies after removing from grill.

6. Serve:

   • Slice steaks against the grain and serve alongside grilled veggies.

   • Optional: Garnish with fresh parsley or a sprinkle of flaky sea salt.

   
   

Nutritional Info (Per Serving, Approx.)

• Calories: 550-600 kcal

• Fat: 45g

• Protein: 35g

• Net Carbs: 5-7g

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Mitochondria

Mitochondria are membrane-bound cell organelles (mitochondrion, singular) that generate most of the chemical energy needed to power the cell's biochemical reactions. Chemical energy produced by the mitochondria is stored in a small molecule called adenosine triphosphate (ATP). Mitochondria contain their own small chromosomes. Generally, mitochondria, and therefore mitochondrial DNA, are inherited only from the mother.

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