Tuesday 20251223

Pete Shaw
Dec 22, 2025
2 min read

BODY

At-home Holiday Workout #2

5 minutes of stretching

As many reps as possible in 10 minutes of:

10 squats (or sit-to-stands)

10 bent-over rows (use a backpack filled with books)

5 minutes of stretching

https://www.youtube.com/watch?v=gST_9kPV9q4

https://www.youtube.com/watch?v=7J2o1OqNf5c

BELLY

Chicken all’Arrabbiata

https://www.youtube.com/watch?v=6GwrxHHDa0o

Chicken thighs simmered in a spicy tomato-garlic sauce with chili and herbs, finished with olive oil and fresh parsley.

Group	Ingredient
The Chicken	12 oz chicken thighs (bone-in, skin-on preferred for flavor)
	Seasoning: Salt, pepper, ½ tsp dried oregano
The "Dump" Sauce	1 cup crushed tomatoes (no sugar added)
	1 Tbsp tomato paste
	¼ cup chicken bone broth
	2 cloves garlic, minced
	½ tsp red pepper flakes (adjust to heat preference)
Finishers	1 Tbsp olive oil
	1 Tbsp fresh parsley, chopped (optional)

🏃‍♂️ Instant Assembly (5 Minutes Prep + 35 Minutes Baking)

Prep & Preheat (2 Minutes): Preheat your oven to 400°F (205°C). Grab a medium-sized baking dish (like a 9x9 or a deep pie dish).
Mix the Sauce in the Dish (2 Minutes): Directly in the baking dish, whisk together the crushed tomatoes, tomato paste, bone broth, minced garlic, red pepper flakes, salt, and pepper. No need for a separate bowl!
Add Chicken (1 Minute): Season the chicken thighs with salt, pepper, and oregano. Nestle the chicken thighs into the sauce, keeping the skin side up and exposed (this helps the skin get crispy while the bottom stays juicy in the sauce).
Bake (30–35 Minutes): Bake uncovered for 30–35 minutes, or until the chicken reaches an internal temperature of 165°F (74°C). The sauce should be bubbly and thickened.
Serve: Remove from the oven. Drizzle with olive oil and sprinkle with fresh parsley.

💡 The "Busy Parent" Shortcut

Frozen to Oven: If you forgot to thaw the chicken, you can bake from frozen! Simply increase the bake time to 50–60 minutes.
One-Pan Side: If you want a vegetable, you can toss some zucchini slices or bell peppers directly into the sauce around the chicken before baking. They will soak up the spicy tomato flavor.
No Chopping: Use jarred minced garlic and dried parsley to reduce prep time to literally 2 minutes.

BRAIN

Stronger Through Pregnancy

The Case for Staying Active at Every Fitness Level

Kristi Storoschuk addresses long-standing fears about exercising while pregnant and highlights new research showing that movement—including vigorous training and resistance work—is not only safe but beneficial for most healthy women. Drawing on updated prenatal guidelines and recent studies on heavy lifting and high-intensity exercise, she shows how outdated cautionary advice has led to unnecessary deconditioning and anxiety. Instead, the evidence supports a more empowering approach: staying active at any fitness level can reduce pregnancy complications, support mental and physical health, and improve postpartum recovery, provided women monitor symptoms and follow appropriate medical guidance.