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Keto Meatloaf Casserole

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  Ingredients For the cauliflower topping: 1 head cauliflower 1/4 cup heavy whipping cream 4 tbsp butter 2 egg yolks 1/2 tsp salt 1 clove garlic 1 tbsp dried chives For the beefy layer: 2 lbs lean ground beef 1 cup onion diced 1/2 cup green bell pepper diced small 1/2 cup celery diced 1 cup crushed tomato 2 tbsp Worcestershire sauce 1/2 tsp salt 1/4 tsp pepper 2 tbsp fresh parsley optional Instructions To make the mashed cauliflower topping: Boil or steam the cauliflower until it is very soft. Drain well. Put the cauliflower, butter, garlic, and cream into a food processor or blender. Pulse until very smooth. Let cool. Once cool, add the egg yolks, chives and salt. Pulse until well mixed. Set aside. To make the beefy layer: Sautee the veggies in a skillet over medium-high heat in 1 tbsp of avocado oil until the onion is translucent, about 4-5 minutes. Add the beef and brown. Drain off any excess fat/liquid. Add the crushed tomatoes and Worcestersh...
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TheWKOUT #191 - Full Body Function & Weighted

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TheWKOUT #191 - Full Body Function & Weighted Equipment Used - ( Based On Heaviest Used) Slam Ball - Optional 2 x 10kg Weights Skipping Rope - Optional Box - Optional 1 x 20kg Weight The WKOUT : TheWKOUT Starts At 19 Mins - After Coffee Talk 3 x Skipping / Cardio Bunny Hop & Push Up Turn Push Up Box Side Step Overs Push Up Burpee & Box Jump Burpee Runs 4 x Push Up & Touch & 4 x Board Jumps 10 x Tricep Dips, 5 x Box Squats, & 2 x Push Ups 5 x Swings, 5 x Slams & 5 x Box Jumps 10 x Lunge, 10 x Swings, 4 x Box Jumps 10 x Squats, 10 x Single Leg Drives - L&R 10 x Front Squats, 10 x Side Out Leg Drives - L&R 5 x Staggered Squats - L&R, 10 x Wide Goblet Squats 5 x Side Lunge - L&R Side Lunge - L&R Side Lunge - L&R & 4 x Goblet Pulse Front Abs Oblique - Left Oblique - Right Back Raises  
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Spicy Tuna Rice Bowl

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  Ingredients  ▢ 1 ½ Cups English cucumber , diced ▢ 1 Tablespoon soy sauce ▢ 1 Teaspoon toasted sesame oil ▢ 1 Tablespoon cooking oil ▢ ½ Cup panko breadcrumbs , otional ▢ 2 Cans solid white tuna in oil , 5-Ounce cans, drained ▢ 2 Cups jasmine rice , cooked or cooked riced cauliflower ▢ 1 Cup edamame beans , peeled ▢ 1 avocado , thinly sliced ▢ 1 green onion , thinly sliced Optional Toppings and Garnishes: ▢ sriracha hot sauce ▢ mayonnaise ▢ sesame seeds ▢ pickled ginger Instructions  In a small bowl, toss the diced cucumber with soy sauce and toasted sesame oil. Set aside to marinate while preparing the other ingredients. Heat the oil in a small skillet over a medium heat. Add the panko breadcrumbs and toast, stirring frequently, until evenly browned and crispy. Remove from the heat and set aside. Divide the cooked jasmine rice between 2 bowls. Top each with marinated cucumber, edamame, sliced avocado, drained tuna, and green onion. Sprinkle the toaste...
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TheWKOUT #284 - Beat Your Score - Full Body Couplet

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Equipment Used - 2 x 10kg Weights 2 x 20kg Kettlebell Skipping Rope - Optional Rack - Optional Bars - Optional TheWKOUT - 50 Seconds Work & 15 Seconds Rest Two Exercises Two Times Through - Count Your Scores 5 x Skipping / Cardio Push Up Burpee Snatch 5 x Swings / 2 x Pull Ups x 3 2 x Cardio / Skipping Clean & Press & Dragon Press 5 x Squats & 5 x Squat Jumps 2 x Cardio / Skipping 5 x Tricep Dips & 5 x Shoulder press Wall Walks & Push Up 2 x Cardio / Skipping 5 x Bicep Curls & 2 x Toes To Bar 5 x Row Left & Right  
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Chicken and Rice Bowls

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  Ingredients 1 cup uncook jasmine rice 2 cup chicken broth 1/2 cup chopped frozen green pepper, thawed 1/4 cup chopped onion 2 teaspoons olive oil 1 package (9 ounces) ready-to-use grilled chicken breast strips or saute your own 1/2 cup frozen corn, thawed 1/2 cup frozen peas, thawed 1 teaspoon dried basil 1 teaspoon rubbed sage 1/8 teaspoon salt 1/8 teaspoon pepper Directions 1 Cook rice in broth according to package directions. Meanwhile, in a large skillet, saute the green pepper and onion in oil for 2-3 minutes or until crisp-tender. Stir in the chicken, corn, peas, basil and sage. Cook, uncovered, for 4-5 minutes over medium heat or until heated through. Stir in the rice, salt and pepper. Chicken and Rice Bowl Variations Mix up the meat: Nearly any cooked meat works in a rice bowl. Some of our favorites include thinly sliced steak, shredded pork, shrimp and chorizo. Add a dressing or sauce: Tie the flavors of the bowl together with a flavorful sauce. Think green goddess dres...
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40 Min Strength & Cardio Workout

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 50 Second 4 Rounds Clean & Press Elevated Push ups Squats Under Rows (you can do DB rows if no bars) Tricep Dips DB Bicep Curls + Out & In In & Out Abs Or Suitcase Abs Jump Lunge to Side Squat Left (Alternate each side on each round, next round is right)
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Easy Air Fryer Shrimp

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  Ingredients 1 pound large shrimp peeled and deveined 2 tablespoons avocado oil ¼ teaspoon garlic powder 1 teaspoon paprika ½ teaspoon salt ¼ teaspoon black pepper Lemon wedges for serving (optional) Chopped parsley for garnish (optional) Instructions In a bowl, combine the avocado oil, garlic powder, paprika, salt, and black pepper. Add the peeled and deveined shrimp to the bowl and toss until they are evenly coated with the seasoning mixture. Let the shrimp marinate for about 10 minutes. Preheat your air fryer to 400°F (200°C) for about 3-5 minutes. Once the air fryer is preheated, place the seasoned shrimp in the air fryer basket in a single layer, making sure they are not overlapping. Cook the shrimp in the air fryer for 5-6 minutes, shaking the basket halfway through the cooking time to ensure even cooking. Once the shrimp are pink and opaque, remove them from the air fryer. Serve the air fryer shrimp hot with lemon wedges for squeezing over the top and garnish...
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