Tuesday, 20251216

BODY

Skill

The back squat

Workout

5 sets of:

10 back squats

10 single arm dumbbell rows, left

10 single arm dumbbell rows, right

rest as needed in between sets

This is a strength/heavy day with a twist.

Start by practicing the back squat to a high box or ball. Gradually lower the object over the course of several sets with a PVC pipe.

Once you find the depth that you can be consistent with, begin to add some load. You may also stay at PVC.

Choose a DB for the row that allows 10 reps in a row. Use a bench to prop up one knee and hand while you row.

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BELLY

Reuben Cabbage Cups

Cabbage leaves filled with seared corned beef, tangy sauerkraut, and a creamy mustard aioli.

🏃‍♂️ Quick & Easy No-Cook Reuben Wraps

This version skips all heat steps, relying on the natural crispness of the raw cabbage and the flavor of the ready-made corned beef.

Group	Ingredient
Wraps & Filling	6 large green cabbage leaves (raw)
	6 oz cooked corned beef, sliced or shredded
	⅓ cup sauerkraut (sugar-free, drained well)
	2 oz Swiss cheese, sliced or shredded (optional)
The Dressing (Russian/Thousand Island Style)	2 Tbsp avocado oil mayo
	1 tsp Dijon mustard
	1 tsp prepared horseradish (optional)
	½ tsp apple cider vinegar
	Salt and pepper, to taste

⏱️ Instant Assembly (5 Minutes Total)

1. Prep Cabbage (1 Minute): Rinse and thoroughly pat dry the 6 large cabbage leaves. This removes the blanching step entirely.

2. Mix Dressing (2 Minutes): In a small bowl, combine the mayo, Dijon mustard, horseradish (if using), apple cider vinegar, salt, and pepper until smooth and creamy.

3. Fill & Roll (2 Minutes):

   • Lay out the raw cabbage leaves.

   • Fill each leaf with the corned beef (do not warm or sear).

   • Add a spoonful of the well-drained sauerkraut.

   • Top with the Swiss cheese (if using).

   • Drizzle with the freshly mixed dressing.

4. Serve: Roll or fold the leaves tightly. Serve immediately at room temperature or chilled, with any remaining dressing on the side for dipping.

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BELLY

What is MetFix: Part I

A Metabolic Problem Needs a Metabolic Fix

In this article, Emily Kaplan presents a clear, science-based explanation of what MetFix is and why it works—grounding the program in metabolism, mitochondrial function, and hormonal regulation. She describes how modern diets heavy in refined carbohydrates and seed oils distort fuel partitioning, driving fat storage, insulin resistance, and eventually organ dysfunction. MetFix counters this by pairing a low-carbohydrate, high-fat diet with Greg Glassman’s methodology of constantly varied, high-intensity functional movement—an approach that optimizes bioenergetics, restores metabolic balance, and builds functional capacity.

Much of this science underlies the MetFix Foundations Course already, but Emily lays it out here more directly: how energy systems dictate hormone responses, why mechanics must come before intensity, and how the right dietary inputs allow the body to burn fat, build muscle, and reverse chronic disease. These twin pillars—the nutrition and the training—create the metabolic environment in which the body can repair itself and thrive.

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