• It’s a new month, it means we need a new goal on the goal board! This month center it around getting outside! Maybe it’s going on a walk each day, 2 activities outside a week, biking twice a week, hiking the M once a week, etc. Come up with something to get you outdoors more!
  • New monthly challenge! This one is simple just like last time. 5 Min AMRAP: Max strict pullups. These can be accumulated throughout the 5 minutes. Use bands if you must, just record the band you used. The idea would be to test this multiple times throughout the month and get better as you go!
  • Make sure you’re keeping up on the Nutrition Challenge! Info about the challenge HERE. You can find how we will keep track of points, figuring out your numbers and so on HERE.
  • Weekly Nutrition Challenge is doing an activity outside 5 days this week (going on a walk, run, pickleball, playing catch, going on a hike, etc)
Keto Buffalo Chicken Meatballs

Keto Buffalo Chicken Meatballs

A slice of meatloaf or a platter of meatballs? We are torn when it comes to deciding between the two, but when it really comes down to it, finger food is the best option for all ages, especially for parties, game days and lunches. It’s part primal instinct, part convenience, and all about the flavor, of course. Have you ever dipped meatloaf into a creamy, homemade ranch dressing? It is a more likely situation to dip the perfectly formed, and baked, meatball into that deliciousness – just make sure that meatball is about 1 inch in diameter.

You might already know how easy meatballs are to make too, particularly if you are a connoisseur of them, whether they be beef, pork or turkey. What you need to know about cooking with ground chicken is that it is not enough to mix some lean chicken meat with spices and call it a meal. That just won’t do! It is an absolute must to add moisture and a hint of fat (or use less lean meat), so that your creation does not dry out. And forget the breadcrumbs, those are so passé, coconut flour works wonderfully to hold everything together.

It may be a bit of an overkill, but while we are salivating over the idea of our meatballs drowning in a spicy buffalo sauce, chicken with a buffalo ranch coleslaw comes immediately to mind – maybe we’ll save that for later in the week. Right now, however, this meal is in need of a cooling cucumber salad.

Serves: 4
Prep: 15 min
Cook: 35 min
Protein: 28g / 40%
Carbs: 3g / 4%
Fat: 17g / 55%

Values are per portion. These are for information only & are not meant to be exact calculations.


  • 1 lb. ground chicken
  • 1 egg, beaten
  • 1 green onion, minced
  • 1 celery stalk, minced
  • 2 garlic cloves, minced
  • 1/4 cup coconut flour
  • 1 tsp. onion powder
  • 1/2 tsp. paprika
  • 3/4 cup buffalo sauce or hot pepper sauce
  • Sea salt and freshly ground black pepper


  1. Preheat oven to 400 F.
  2. In a bowl combine all ingredients, except the hot sauce, and season to taste.
  3. Mix everything until well combined, add more coconut flour if the mixture is too runny.
  4. Form small balls of about 1 inch in diameter and place on a parchment-lined baking sheet.
  5. Cook in the oven 30 to 35 minutes, or until cooked through and no longer pink.
  6. Gently toss the meatballs with the buffalo sauce, and heat another 4 to 5 minutes in the oven.
  7. Serve with fresh celery sticks and homemade ranch sauce.

THURSDAY 5.13.21

A. Hang Power Snatch

B. “One Way Track”
For time:
100 Double Unders
25/18 Calorie Bike
25 Hang Power Snatch 95/65
25/18 Calorie Bike
100 Double Unders
RX+ 115/75
*15 Min Cap