Thursday, 20251218

BODY

Skill

Bench press

Workout

Complete as many reps as possible in 20 minutes:

10 lunges

15 bench press

30-second plank hold

After a warm-up and practicing the bench press technique, set up the gym so the benches are close and there is plenty of room for lunging.

Lunges can be walking or stationary. Reverse with arm-assistance is the easiest.

30-second plank does not need to be in a row, but accumulated before moving back to the lunges.

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BELLY

Meatball Parm Bake

Italian-style meatballs baked in a sugar-free marinara and finished with bubbling cheese.

⚡️ Quick & Easy Baked Italian Meatballs

This version removes the stovetop step entirely, making it a simple mix, roll, and bake process.

Group	Ingredient
Meatballs	1 lb ground beef (85/15 or fattier)
	1 egg
	2 Tbsp almond flour
	1 Tbsp chopped parsley (or 1 tsp dried)
	1 tsp dried oregano, 1 tsp garlic powder, ½ tsp onion powder, ½ tsp salt, ¼ tsp black pepper
Sauce & Topping	1 cup sugar-free marinara
	½ cup shredded mozzarella
	2 Tbsp grated Parmesan
	1 Tbsp olive oil (finishing drizzle)
	Fresh basil, for garnish

This is a recipe for Baked Italian Meatballs. To simplify this for a busy parent with zero prep ahead of time, we will eliminate the stovetop searing and create a quick "Set and Forget" oven method.

⚡️ Quick & Easy Baked Italian Meatballs

This version removes the stovetop step entirely, making it a simple mix, roll, and bake process.

📝 Ingredients

Group	Ingredient
Meatballs	1 lb ground beef (85/15 or fattier)
	1 egg
	2 Tbsp almond flour
	1 Tbsp chopped parsley (or 1 tsp dried)
	1 tsp dried oregano, 1 tsp garlic powder, ½ tsp onion powder, ½ tsp salt, ¼ tsp black pepper
Sauce & Topping	1 cup sugar-free marinara
	½ cup shredded mozzarella
	2 Tbsp grated Parmesan
	1 Tbsp olive oil (finishing drizzle)
	Fresh basil, for garnish

🏃‍♂️ Quick Assembly (30–35 Minutes Total)

1. Prep & Preheat (5 Minutes): Preheat the oven to 375°F (190°C).

2. Mix & Roll Meatballs (5 Minutes): In a large bowl, combine all the Meatball ingredients: ground beef, egg, almond flour, parsley, oregano, garlic powder, onion powder, salt, and pepper. Mix gently until just combined. Form into $\mathbf{1\frac{1}{2}}$-inch meatballs (you should get about 12).

3. Assemble & Bake (25–30 Minutes):

   • Spread a layer of marinara sauce in a small baking dish (like an 8x8 or 9x5).

   • Arrange the raw meatballs evenly over the sauce.

   • Cover the meatballs with the remaining marinara sauce.

   • Top everything with the shredded mozzarella and grated Parmesan.

   • Bake uncovered for 25–30 minutes, or until the meatballs are cooked through (internal temperature $\mathbf{160^\circ F}$ or $\mathbf{71^\circ C}$) and the cheese is bubbly and golden.

4. Serve: Remove from the oven. Drizzle with olive oil and garnish with fresh basil. Serve hot.

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BELLY

Transmission

The Role of the Midline

Coach Glassman breaks down the essential function of the “midline” — the body’s central stabilizing system — as a force transmitter in movement. Using the thruster as his example, coach explains how a collapsing midline wastes energy, disrupts power transfer, and slows performance. Every wiggle or leak in this central structure, is energy spent without productive output — literally the difference between an efficient lift and a slower “Fran” time. Functional movements depend on the ability to transmit power from the hips through a rigid, cooperative midline to the extremities, ensuring that generated force becomes acceleration rather than loss.

Glassman likens the midline to a transmission system: capable of producing enormous stabilizing forces, but operating best at low velocity. The musculature that supports this system, he explains, functions like a high-force, low-speed motor unit — built to brace, not to move rapidly. When the midline holds firm, the body conducts power seamlessly from its base to its output; when it yields, efficiency and control vanish.