Wednesday 20251224

BODY

At-home Holiday Workout #3

1 hour ruck

Take a backpack and fill it with as much or as little weight as you want. Walk for 1 hour continuously. Bring some friends! Record weight and distance travelled.

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BELLY

Beef Bulgogi with Garlic-Ginger Marinade

Slices of marinated beef seared in butter and caramelized with bold Korean flavors—spicy, sweet, and deeply savory.

Group	Ingredient
The Beef	¾ lb flank steak or sirloin (Buy "stir-fry strips" to skip slicing)
	Seasoning: Salt, pepper, ½ tsp onion powder
The "Instant" Sauce	1½ Tbsp soy sauce (or coconut aminos)
	2 tsp sesame oil, 1 tsp rice vinegar
	1 tsp ginger paste (from a tube), 2 cloves garlic (jarred/minced)
	Optional: ½ tsp red pepper flakes
Cooking Prep	1½ Tbsp butter or tallow, melted
Finishers	2 green onions, sliced (use kitchen shears to snip)
	1 tsp toasted sesame seeds

🏃‍♂️ Instant Assembly (5 Minutes Prep + 10 Minutes Cooking)

1. Preheat & Prep (2 Minutes): Set your oven to 425°F (220°C). Line a large baking sheet with foil for zero cleanup.

2. The "One-Pan" Toss (3 Minutes): * If you didn't buy pre-sliced meat, slice the beef thinly against the grain.

   • Place the beef strips directly on the sheet pan.

   • Pour the soy sauce, sesame oil, rice vinegar, ginger paste, garlic, onion powder, and melted butter over the meat.

   • Use your hands or tongs to toss everything directly on the pan until the beef is well-coated. Spread the beef out in a single layer so it browns rather than steams.

3. Roast (8–10 Minutes): Slide the pan into the oven. Because the meat is thin, it cooks very fast.

   • Pro Tip: If you want that "seared" look, turn the oven to Broil for the last 2 minutes.

4. Finish & Serve: Take the pan out. Use kitchen shears to snip the green onions directly over the beef. Sprinkle with sesame seeds.

💡 The "Busy Parent" Shortcut

• The Meat: Most grocery stores sell "Beef for Stir Fry." Using this eliminates the mess of a cutting board and raw meat entirely.

• Ginger & Garlic: Use the ginger paste in a tube and pre-minced garlic in a jar. It tastes 95% as good but takes 0% of the effort.

• No Marinating: Slicing the beef thin allows the sauce to coat every surface instantly. The high heat of the oven "locks" the flavor in, so you don't need to wait 15 minutes.

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BRAIN

Perfect Technique

Injury risk in the gym is far lower than in common sports like basketball, rugby, or soccer