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Frozen Salmon in Air Fryer

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  Ingredients 1 frozen salmon fillet 7.05 ounces / 200 grams ▢ 5 grams sprigs of fresh dill reserve some for garnish ▢ 1 piece fresh lemon divided ▢ 1 tablespoon unsalted butter softened ▢ 1 tablespoon olive oil add up to 1 tablespoon more if needed ▢ ¼ teaspoon granulated garlic ▢ ¼ teaspoon kosher salt to taste ▢ ¼ teaspoon ground black pepper to taste Instructions Lightly spray Air Fryer tray (or basket) with oil and place frozen salmon. Insert tray (or basket) into the middle of the air fryer. Start Air Fryer at 244°F (118°C). Set for 5 minutes. Frozen salmon will start to defrost in the Air Fryer while the Air Fryer oven is simultaneously preheating. On a plate, soak sprigs of fresh dill with olive oil. Reserve some fresh dill leaves for garnish before soaking in oil. Divide fresh lemon. Reserve 3 thinly sliced lemon for garnish. Slice the remaining lemon into 4 equal pieces. Remove the slightly defrosted salmon from the Air Fryer. Increase the temperatur...
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Restart & Refocus #12 - Ass & Thighs - Reps & Time

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THEWKOUT: 1 Minute Work / 10 Seconds Rest - Cardio 10 Reps Weighted 10 x Deadlifts Curtsy x 4 10 x Wide Leg Goblet Squats 10 x Lunge Back - L&R 10 x Lunge Front - L&R x 3 Side Lifts x 10 Reps 10 x Hamstring Deadlifts x 3 Side Lifts x 10 Reps - L&R Kick Backs x 20 - L&R Thrusts Bodyweight Thrusts  
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Cubano Chaffle Sandwich

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  Equipment Dash Mini Waffle Maker Ingredients 2 each sourdough chaffles 3 ounces roast pork 3 ounces ham 1 slice swiss cheese 1 each pickle 1 tbsp yellow mustard Instructions Make the sourdough chaffles. Spread the mustard on both chaffles in an even layer. Top one of the chaffles with the ham, roast pork, pickles, and cheese. Melt the cheese under the broiler for a few minutes, then top with the final chaffle and enjoy! Chaffles: Ingredients 2 egg whites 1/2 cup mozzarella 2 tbsp almond flour 2 tbsp sour cream Instructions Use a fork or whisk and whip the egg whites until frothy. Add the remaining ingredients and mix well. Spray both sides of the chaffle maker with cooking spray or oil. This is optional but will help keep them from sticking. Pour half the batter into a pre-heated chaffle maker and close the lid (don’t lock it). Cook for about 4-5 minutes or until the chaffle is golden brown and releases easily.
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TheWKOUT - Lift & Burn #12 - Two Weights Only Burn

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  TheWKOUT Starts At 2 Minute in 2 Minute Work / 20 Seconds Rest TheWKOUT - Cardio / Skipping 2 x Row & 2 x Press Press & Lunge - Left Press & Lunge - Right 2 x Row & 2 x Squat Skipping / Cardio x 2 Row, Row & Press - Left Row, Row & Press - Right Row, Row & Press - Left Lunge Upright Row & Windmill - Left Row, Row & Press - Right Lunge Upright Row & Windmill - Right L & R Windmill Squat & Lunge - Left & Right Skipping / Cardio x 2 Slams or Cleans 1/2 Burpee & Slam Throws Push Up - L&R & Slam Stand & Slam Skipping / Cardio x 2 Step Ups - Left Step Ups - Right Step Ups Step Ups - Left Step Ups - Right Tuck Abs V Ab - Left V Ab - Right Reverse Hold
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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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Split & Sweat #15 - Season 2 - Cardio 6 x 4

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  TheWKOUT - Your 20 Minute Cardio Sweat Session. Add on to your Split WKOUT We are aiming for 100 Calories Minimum. EQUPIMENT - Ball - Optional One Weight THEWKOUT - Squat Push Ups Lunges Clean Single Leg Deadlifts Burpees
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Green Goddess Salad

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  Ingredients ½ head Green cabbage chopped super small 2 Persian cucumbers chopped 1 bundle green onions Tortilla chips for serving use Seite brand, no grains For the dressing: 1 cup baby spinach 1 cup fresh basil 2 garlic cloves 2 tablespoons red onions chopped 2 lemons juiced ¼ cup olive oil ¼ cup cashews ⅓ cup grated Parmesan cheese 2 tablespoons  rice wine vinegar 1 teaspoon salt Instructions In a large mixing bowl, combine the chopped cabbage, cucumbers, and green onions. In a blender or food processor, add the spinach, basil, garlic, red onion, lemon juice, olive oil, cashews, Parmesan, rice vinegar, and salt. Blend until smooth, creamy, and vibrant green. Pour the green goddess dressing over the chopped veggies. Toss until everything is evenly coated. Spoon the salad into bowls and serve with crunchy tortilla chips for scooping.
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