Updates

Three new meals and a frozen treat worth making again.

We made creamy pesto chicken penne, a pepper jack chicken and spinach bake, a cheddar beef spinach and onion bake, and blueberry cranberry vanilla yogurt bites topped with dark chocolate. These tasted too good to keep to ourselves, so all four recipes now have their own pages with ingredients, directions, estimated macros, and printable recipe cards.

• Creamy Pesto Chicken Penne
• Pepper Jack Chicken and Spinach Bake
• Cheddar Beef Spinach and Onion Bake
• Blueberry Cranberry Vanilla Yogurt Bites

I changed the plan so recovery could do its job.

My new five-day schedule keeps the strength, core work, deficit push-ups, stretching, and low-impact cardio that matter while protecting a full two-day recovery break.

Twelve large burritos from one batch.

The newest batch combined beef, turkey, bacon, eggs, and black beans in twelve evenly filled burritos. I am also thinking through a shift toward core and upper-body dumbbell work.

Two new meals made the repeat list.

The toasted tuna wraps and turkey taco rice bowls delivered the balance we wanted: high protein, practical portions, better fiber, and flavor good enough to make again.

The scale jumped. I returned to the routine.

After the first post-travel weigh-in, I did not crash diet or add punishment workouts. I returned to normal training, protein, hydration, and planned recovery, then let the trend tell the story.

How I stayed consistent on an Alaska cruise.

I kept moving, trained in short blocks, protected my protein intake, started creatine, and still enjoyed the trip. The goal was never perfection. It was returning home without abandoning the habits that got me there.

My current weekly workout schedule.

I have posted my complete current schedule, along with step-by-step explanations for the deficit push-ups, dumbbell pullovers, hammer curls, curl finisher, shoulder 6-ways, and light curls I add outside Peloton classes.

The Human Factor, Second Edition is now available.

The fully revised Second Edition, free Field Card, Companion App, and Complete Bundle are now available through Gumroad.

The new site is taking shape.

The fitness journey, our successful high-protein recipes, and The Human Factor now have a shared home.