Thursday, 20251211

BODY

Skill

Scales for balance

Planks for core strength

Workout

3 rounds of:

10 seated strict pull-ups

20 push-ups

30 lunges

Use a set of rings or a bar for the seated strict pull-ups. The higher it is, the harder it will be.

Just the push-ups from the beginning of the week to inform your difficulty here. How many did you get on Monday? There are 60 total today.

Lunges can be walking. Stationary reverse with assistance from the arms will be the easiest.

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BELLY

Baked Trout Almondine

Delicate trout fillets baked to flaky perfection and topped with golden butter-toasted almonds, lemon, and herbs—an elegant low-carb twist on a French classic.

✨ Quick & Easy Baked Trout Amandine (One-Pan Friendly)

This version uses the residual heat of the oven and a simple technique to make the sauce right in the same pan, eliminating the need for a separate skillet.

Group	Ingredient
Trout	2 trout fillets (~6 oz each), skin on or off
	Salt and pepper, to taste
	1 tsp lemon zest
	1 Tbsp butter or tallow (for greasing the pan)
Simplified Amandine Sauce	3 Tbsp butter
	¼ cup sliced almonds
	1 Tbsp lemon juice
	1 tsp chopped fresh parsley
Garnish	Extra lemon wedges or parsley (optional)

🏃‍♂️ Simplified Preparation (Focus on Hands-Off Time)

1. Prep the Fish (2 Minutes): Preheat the oven to 375°F (190°C). Lightly grease a small baking dish or a foil-lined baking sheet with the 1 Tbsp of butter/tallow. Season the trout fillets with salt, pepper, and lemon zest. Place them in the prepared dish.

2. Initial Bake (10 Minutes): Place the trout in the oven and bake for 10 minutes.

3. Add Amandine Ingredients (1 Minute): While the fish is baking, melt the 3 Tbsp of butter (you can do this quickly in the microwave or while the oven preheats).

4. Finish Baking & Sauce (5–7 Minutes):

   • After the initial 10 minutes, pull the fish out of the oven.

   • Sprinkle the sliced almonds directly over and around the trout.

   • Drizzle the melted butter over the fish and almonds.

   • Return the dish to the oven and bake for 5–7 more minutes, or until the fish flakes easily and the almonds are lightly golden and fragrant.

5. Finish and Serve (1 Minute):

   • Remove the dish from the oven.

   • Squeeze the lemon juice over the fish and the sauce mixture.

   • Sprinkle with the chopped parsley.

   • Transfer the fillets to plates and spoon the pan sauce (almonds, butter, lemon juice, and parsley) from the dish over the trout. Serve immediately.

This modification saves time by baking the almonds alongside the fish and using the baking dish itself as the "skillet" to bring the final sauce together, resulting in less active time and less cleanup.

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BELLY

Discussion on Glassman’s Definition of Health

The strength of Coach Glassman’s new definition of health lies in its ability to give us a clear, practical way to assess and measure fitness, health, and even quality of life over time. At its simplest, fitness is the capacity to handle the demands of life. Those demands always involve moving your own body and moving external loads, which can be measured through the fundamental units of force, time, and distance.

More specifically, true fitness is expressed as a high level of work capacity across broad time and modal domains. At any stage of life, sickness reduces that work capacity, while broad and sustainable capacity requires health.

How does this connect to traditional health markers like blood pressure, triglycerides, and cholesterol? These indicators are correlates—just as VO₂ max is a correlate of fitness. You wouldn’t trade away mobility or physical capacity just to lower your blood pressure. The real goal is the opposite: you want those numbers to improve in order to preserve your mobility, independence, and freedom.

Is Glassman’s definition of health simply designed to justify its workouts? Not at all. This definition stands independently as a universal benchmark—one that can be used to evaluate the effectiveness of any fitness or wellness program, not just Glassman’s methodology. While no one yet has all the data, what we finally have is a metric that is both relevant and meaningful.

In this video from 2009, Tony Budding explores these themes and more with Coach Greg Glassman.