Most people go their entire lives never learning how to fall.
Everyone takes a tumble at some point.
Whether it’s a patch of ice, a trail root, a misstep off a curb, or just an unlucky moment, falls happen to all of us. And for a lot of people, especially as they age, a single fall can be genuinely life-altering. Hip fractures alone carry a staggering mortality rate in older adults. Roughly 20-30% don’t survive the following year, not from the fall itself, but from the cascade of complications that follow.
So today, I want to introduce you to something I think belongs in everyone’s physical toolkit: learning how to fall safely. Or at least, learning how to fall in a way that’s “less bad.” 😅
Let’s bring out your inner ninja.
The Skill Progressions
The goal of these progressions is simple: teach your body to round, absorb, and redirect force.
Start on a soft surface. Carpet is OK, but if you have access to Gymnastics mats or even a soft patch of grass outside (without any hidden rocks or sticks) that’s GREAT.
First rule of thumb: always start low to the ground. The closer you are to the ground when you begin the roll, the lower the forces involved.
You earn height gradually. Just like you learn to bench with the bar first before you add a kajillion pounds, you want to learn the technique before you add more height and intensity to your rolls!
PROGRESSION #1: The Egg Roll
Points of Performance
Keep the knees tucked tight to the chest to create a gentle curve through your low back
Slowly rock side to side
Transition as smoothly across your back as possible (it’s OK to let the leg open up to lead the way so you don’t get stuck!)
The goal here is just to get you comfortable on the ground in the safest way possible and start to feel what a “smooth transfer of force” feels like.
PROGRESSION #2: The Rocking Horse Roll
Points of Performance
Keep knees tightly tucked to chest to help maintain a gentle curve through your low back
Start in a seated position
Lean back and smoothly rock along your lower back, avoiding any “skipping” or “hitches” in the movement.
The rocks DON’T HAVE TO BE BIG. (If you feel like your “thunking” some part of your tail bone or back, you’re going too big for right now!)
Here, we learn to transfer momentum up and down the spine (rather than across it). This is our final step before we learn to transfer the force diagonally, which is actually the safest option in real world situations!
PROGRESSION #3: The Half Roll
Points of Performance
Start from a seated position
Lean towards one side, then roll from that hip towards the opposite shoulder (you want the contact to stop just below the shoulder blade)
Reach with your hands forming a triangle over that shoulder
Roll smoothly back to the starting position
This is where we really start to see the parkour roll come into shape. You can progress from seated to a standing position, but take your time! There’s no rush, and high quality reps is how we really learn this skill.
PROGRESSION #4: The Forward Roll
Points of Performance
Start from a kneeling position on a soft surface. Make sure to check the area so there’s nothing you will catch yourself on, and give yourself plenty of room.
Using the “triangle to back“method, reach your hands forward and to the side to guide the back of your shoulder onto the ground, keeping your chin and head tucked down and to the side.
Kick over the top to complete the roll and exit on the opposite hip.
This movement can take some time to get comfortable with. If you feel stuck, go back and practice the earlier progressions again. Back to our bench press analogy, once you learn how to bench with heavier weight, you don’t SKIP doing lighter warm up sets!
Let’s be honest about the limits:
While learning and practicing these techniques will definitely make you safer and more resilient, it’s not a silver bullet.
Getting older makes it harder to react in time. Most dangerous falls are surprises, and your window to execute technique may be a fraction of a second or less. Sometimes, you won’t be able to execute a perfect forward roll. Reaction speed decreases with age, and flexibility factors in here as well.
This is also why bone density and muscle mass matter so much and why we sing the praises of strength training for people of all ages. Rolling technique and physical resilience aren’t either/or. They stack.
Eventually, we can start to practice rolling from different angles and different entry points so the skill can be applied more broadly, too. You won’t always have the perfect situation to roll in, but getting more comfortable with distributing force across the ground and protecting your head and neck is something that is still really helpful to learn.
When to practice
Rolling practice fits naturally into a dynamic warm-up, or it can be its own short session. One thing worth noting: learn this when you’re fresh, not at the end of a workout. You’re acquiring a motor skill, and fatigued nervous systems don’t learn well. Give it the attention it deserves. ❤️ This is one of those things that may take a few weeks or a few months of practice to get, but once you get it, it doesn’t take much to maintain it.
You got this. 💪
– Matt
P.S. Looking for practical, real-world advice without all the B.S.? That’s exactly what our coaching program is built on. 🔥
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This Mediterranean bean salad with garbanzo beans, black beans and cucumber is so flavorful and fresh, with lemon juice, mint and parsley to brighten it up. Serve it as a side dish for potlucks or a light lunch.
Easy Mediterranean Bean Salad
Have you ever had the Balela salad from Trader Joe’s? This Mediterranean bean salad is similar, pairing the chickpeas with black beans for varying texture, along with crisp cucumber, juicy tomatoes, a bright lemon dressing, and fresh herbs. Each serving has over 9 grams of fiber! Serve this chickpea recipe with air fryer falafel and pita bread for a Middle Eastern inspired dinner perfect for hot summer days (or any day, really!).
Why This Mediterranean Bean Salad Is a Hit
This is one of those salads I make on repeat to hit my fiber golas, especially when I need something quick and healthy. It comes together in minutes; I love that it doesn’t require any cooking, and it actually tastes better as it sits. The combination of lemon, olive oil, garlic, and herbs gives it that classic Mediterranean flavor.
No cooking required: Perfect for hot days when you don’t want to warm up the kitchen.
Bright and fresh: Lemon juice, parsley, and mint give it a fresh, vibrant flavor.
High Fiber: Over 9 grams of fiber per serving!
Meal-prep friendly: Make it in advance for lunch, potlucks, or as a side for dinner.
Ingredients You’ll Need
Below are the ingredients for this garbanzo bean Mediterranean salad. See the recipe card for exact measurements.
Garbanzo beans (chickpeas): Drained and rinsed.
Black beans: Drain and rinse these too. Or, if you prefer, add a second can of garbanzo beans instead.
Grape tomatoes: Cherry tomatoes would also work, as would a regular-size diced tomato (they’re just not quite as sweet).
Garlic and red onion: Finely minced to blend right into the salad.
Fresh parsley and mint give the salad its fresh, herby flavor.
Olive oil forms the base of the dressing.
Lemon juice: Be sure to use fresh lemon juice for the most vibrant flavor.
Kosher salt and black pepper to taste.
How to Make Mediterranean Bean Salad
This Mediterranean bean salad comes together in just a few steps.
Combine the salad: In a large bowl, add the garbanzo beans, black beans, tomatoes, garlic, red onion, parsley, and mint.
Make the dressing: In a small bowl, whisk together the olive oil and lemon juice until combined.
Toss everything together: Pour the dressing over the salad, season with salt and pepper, and gently toss to combine.
Let it sit: Allow the salad to rest at room temperature for about 30 minutes so the flavors can meld.
Prep: 15 minutesmins
Total: 15 minutesmins
Yield: 6servings
Serving Size: 3/4 cup
In a large bowl, combine the beans, tomatoes, garlic, onion, parsley, and mint.
For the dressing, in a small bowl, whisk the olive oil and lemon juice until smooth and emulsified.
Pour the dressing over the beans and veggies, add ½ teaspoon salt and black pepper to taste and carefully toss with a large metal spoon. Allow to sit at room temperature for 30 minutes so flavors combine, or refrigerate to serve later.
Last Step:
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Rinse the beans well: This removes excess sodium and improves their flavor.
Chop the onion and garlic finely: Smaller pieces help distribute flavor evenly and also helps avoid the unpleasantness of biting into a big piece of garlic or onion.
Let it rest: Don’t skip this step! The flavor gets much better after sitting because the beans soak up the flavors of the lemon juice, herbs, onion, and garlic.
Put your own spin on it: Add crumbled pita chips (or toasted pita pieces) for extra texture, toss in crumbled feta for a little creaminess, or add diced red bell pepper.
Storage Tips
Store this Mediterranean garbanzo bean salad in an airtight container for up to 4 days. Stir well before serving to redistribute the dressing.
If you’re searching for a fast, scenic California race… this one isn’t the first one that pops up on most of the ‘fastest marathons for a PR’ lists because it’s a small-ish race compared to a lot of the others, but it’s a great option. I remember this being one of the best courses to attempt a BQ or PR years ago and several of my running buddies ran the full marathon course to chase down a goal. This recap is just for the half marathon though, I wanted to mention that info in case it wasn’t already on your radar and you’re looking for a good 26.2 course. I ran the Mountains 2 Beach Half Marathon on April 19, 2026 and have a classic race recap for ya. Here are the highlights, major stress events and general fun…
Why I Chose This Race
This wasn’t my original plan. I wanted to run the OC Half Marathon (my local go-to)… but it sold out earlier than expected. Which honestly still feels wild – I’ve literally signed up for that race last minute before, even at the expo (one year I thought I had registered, got to the expo and they didn’t have my bib!!?! Luckily, the race wasn’t sold out and you could register right there at the expo).
Running is having a moment right now. Between TikTok, Instagram, and more people getting into fitness, races are filling up fast. So I pivoted.
The Mountains to Beach Half Marathon checked a lot of boxes:
Drivable from Orange County (originally intended to drive up race morning)
Option to have your bib mailed (huge win)
Known as a fast, net downhill course
After looking up the ETA to drive up race morning (and realizing I’d have to leave by 2am, which means waking up by 1am)… I ended up getting a hotel in Ventura and made a mini weekend getaway out of it.
Two days before the race, my bib arrived in the mail because I opted for the bib in mail option when I registered (see: my original plan to drive up race morning and skip the need to be there the day before). I LOVE that this is available and wish all races would offer this. Having to go to an expo the day before a race makes a race take over an entire weekend, which I know some runners enjoy. But, sometimes I like to run races as long runs or just to run with the community and don’t want to plan my entire weekend around it. I’m fine with it dominating the day, but I like the option of not having to have a race related activity both days of the weekend. Even for local races like the OC Marathon & Half Marathon – getting to the expo (which is relatively close), parking, getting my bib and leaving without shopping around the expo takes at least 2.5 hours and that’s in an effort to be in and out (not counting getting In & Out after).
Amway. I love the option to get your bib in the mail. But there was a mix-up and I opened the envelope on Friday before the race to see my bib had:
Wrong name.
Wrong race.
Full marathon instead of half.
Cool cool cool cool cool. (Not cool at all, I was stressed on another level. But I was trying to tell myself it was fixable.)
I emailed the race organizers (while mentally spiraling a little), and to their credit – they responded quickly and fixed it. They reassigned the number to me and said I could just run with it.
Everything worked out… but yeah, opening that envelope sent a wave of anxiety throughout my entire body. I already get extra anxious before races and this was overwhelming. I’m so happy the team responding to emails was so quick and on it. I’m sure they were very busy the Friday before the race, but they were so responsive to my multiple emails asking questions about the bib issue and how that would impact my shuttle assignment. Thank you thank you thank you.
For the record: I’m still 1000% pro bib-by-mail. It is so convenient. Race expos stress me out, and this option is rare and amazing. I’ve done this option in the past and it’s worked perfectly. This bib mix up was clearly just a fluke. It is an extra fee, but completely worth it – especially if you can save money on a hotel night if you have to drive out the day before. Getting your bib by mail is a great idea for races in Southern California where traffic can be ridiculous (and getting to a race expo in a certain time frame can take hours the day before a race). But early race morning = no traffic, so a drive to the expo that would take 2.5 hours could take 1 hour.
This race is in Ventura, which is north of Los Angeles. If you live in LA it’s possible to get your bib in the mail and just drive up race morning without getting a hotel the night before.
I considered doing this, but I live in south Orange County right now and that was just a lil too far. But I was glad I didn’t have to rush on Saturday to get to the expo Ventura Beach by a certain time since I already had my bib.
We found a random pizza place on the drive up for a great pre-race meal…
Point-to-point course
Start is inland, finish is in Ventura near the beach
Net downhill
Mountains to Beach half Marathon course
This is a “fast course,” but don’t expect Revel-level downhill. This is great if downhill races are too hard on your knees or quads. Some runners don’t like downhill races because it burns out your legs and doesn’t give your stride or muscles any variety. I’m not some runners for this example, but I understand it.
It felt like:
Gentle downhill most of the half marathon
Some flat areas
A few small hills early
A hill around mile 12
Also – important note: You finish at the beach… but you don’t really see it at the finish line. The area is gorgeous and you can enjoy it after the race, but the course doesn’t give a ton of ocean views. You’re not running along the water, you kinda run to the water. Does that make sense?
Shuttle system was easy and organized
Clear signs for half vs full marathon
No chaos, no confusion
This matters more than people think. A stressful start can ruin your race before it begins – this one was smooth and well organized.
Cold at the start (I was very glad I brought a throwaway layer)
Minimal wind
Ideal racing conditions overall
One note: My hamstrings felt super tight and cold early on – something I’d prepare for better next time (maybe throw-away pants, hot hands or a different warm-up).
I didn’t have a goal time going in.
From running over 60 half marathons I’ve learned:
If I don’t have a specific time goal → I run by effort
If I do have a goal → I have a plan / strategy before the race and stick to it
This race was all about working hard, even though I wasn’t going for a PR- I was trying to run strong, pace myself in a smart way and DO THE HARD WORK. I don’t push myself in my solo long runs, I NEED races in order to get in a strong long run. I wanted to lock in and run harder than I would in my usual weekend long run.
What I did:
Started near the 1:50 pacer
Used first ~3 miles to warm up
Gradually picked up pace once I felt good
This is KEY: I don’t want to sprint past people early in the race and then get passed later. That is not the vibe.
Miles 1–3:
Cold. Tight hamstrings. Slight panic. I stayed patient.
Mid-Race:
Felt strong → picked up pace → left the 1:50 group. Tried to fuel regularly. Walked through some of the aid stations. Steady work.
Final Miles:
This is where it got interesting. The 1:50 pacer had mentioned a hill near mile 12 (bless them for that warning), so I was mentally ready for that. I checked the elevation chart for the race, and it looked like there was a hill around mile 10.5 – not 12. There’s both. I think the hill around mile 10.5 to 11 is probably a lil bigger so you can see it on the elevation, but there’s also something around mile 12. It’s not crazy steep, but it’s late in the race so it’s important to know this so you can push and pace yourself accordingly.
In the last half a mile I saw the 1:45 pacers ahead. One of them kept looking back… and literally waved me forward multiple times like: “COME ON. LET’S GO.” I think they were looking for people who were running with their pace group and wanted to get them across the finish line. There wasn’t anyone super close to me and it felt like she was calling me out. She waved again in a c’mon catch up, pass us motion.
I hesitated because I didn’t see the finish line and was afraid I’d push too early. But she did it again and I figured she knew the course better than me and we must be close to the finish. So… I went. I caught them, realized I could push a lil more and ran past them towards the finish. They wanted me to push past them, it was their job to pace runners to 1:45. They cheered me on to go go gooooooooo.
Finish Time: 1:44:21
Pace: 7:57/mile
No PR – but a strong effort. **Please note: I wouldn’t normally specify “no PR” because, obviously, I didn’t train for a PR. I’m saying this because there are a lot of new-ish runners doing races right now and some don’t understand what it takes to set a new personal record after running for years. At first you can hit PR after PR because your body is getting stronger and building endurance. You can make a lot of progress from your first race to your second, third, even fourth. But after you’ve run for years, done dozens training cycles for races and hit PRs – you really have to be intentional about getting faster.
“It doesn’t happen by accident.” – is one of my favorite quotes and applies here. Have I told you the backstory? I must have because it was from a blog event years ago… but maybe not?
Before races, I get anxious. During races? I try to lock in. The scariest part to me is race morning logistics, finding parking, shuttles, the start line, etc. Anyone else/?
This race, I focused on:
Checking in with my body
Not overreacting to discomfort
Reminding myself: you’re here to work
When things got hard: “Do your best with what you have today.”
That’s it. It’s simple, but not easy. You have to be very intentional about your self talk and mindset when you run. Practice it daily. Practice while you run. Make it a part of your life when you’re not running so your default setting is positive and persistent.
Water stations: frequent enough
Electrolytes: inconsistent (some signs said yes… but didn’t have them)
Gels: one station around mile 7
Note: If it were a hotter day, this setup would need more water stops.
Hydration plan:
Skip first station
Walk through the rest
Electrolytes when available, water otherwise
Quiet and peaceful for most of the race
Minimal crowd support until the last mile
Finish line had more energy, but overall low-key
If you need crowd hype → this isn’t that race If you like calm, focused running → you’ll like it
Pros
Net downhill (fast potential)
Easy logistics + smooth shuttles
Bib-by-mail option (LOVE)
Great weather (hello, California)
Drivable from LA, OC, inland and Santa Barbara
Cons
Limited crowd support
Electrolyte inconsistency
Finish line not scenic even though it’s near the beach
Bib mix-up (rare, but should mentioning)
Yes. Not just because of the race, but because of the whole weekend. This turned into a mini getaway with Ben… amazing pizza on the drive up, post-race breakfast, gorgeous beach time after.
I ran a smart race. Could I have gone out a little faster? Yeah, I think so now, but I haven’t been running enough races to be sure. I checked in with my body, adjusted in real time, and finished strong.
That’s a win. Now I just need to figure out what’s going on with my hamstrings… because we are not doing that again.
If you’ve run the Mountains to Beach race — I want to hear it.
Did you think it was as “fast” as advertised?
How was your experience with the course + logistics?
Drop a comment and let me know your thoughts on this race or about the most recent race you ran.
Do you remember how you ran and played as a kid? Whether it was storming castle walls, avoiding lava pits, or cartwheeling down the sidewalk, we weren’t worried about sets, reps, or time-under-tension. We were just having fun in the moment. When was the last time working out felt like that for you? For those of us that love strength training, exercise DOES feel this way. We love getting in the gym and crunching numbers and focusing on technique. It can be totally absorbing and fun. But for many folks I work with, exercise feels more like a chore than a hobby. More like an obligation than something they look forward to. Here’s one way to change that.
An Alternative To Traditional Training
Years ago, I ran a group class at my local gym called the “Ninja Academy.” Twice a week, a group of adults would show up and we’d spend an hour running around like 10-year-olds. We played tag. We crawled on the floor. We had lightsaber battles with foam swords. We played Zombie Dodgeball (which is a-maz-ing.)
One of my favorite photos from a ninja session catching us all being ridiculous.
We weren’t focused on reps, heart rate, calories, or weights. And yet – people were genuinely out of breath, laughing too hard to talk, and asking “can we do that again?”
That experience transformed how I look at fitness.
Sure, exercise and strength training and 5k races are all awesome.
But the fitness industry tends to laser-focus on things we can count and track.That has naturally led to the idea thatrealexercise looks a certain way. And by extension, anything that CAN’T be easily tracked becomes less valuable.
That’s backwards.
When you’re playing, you move because youwantto. You push yourself without thinking about it. You come back the next day not because you’re disciplined, but because it was genuinely fun and you want more.
Play doesn’t have to replace traditional training. It just gives you more options.
And the benefits go beyond just getting sweaty. Play builds community, keeps your brain young, introduces your body to movements it never gets in a gym, and promotes lifelong movement across all ages and generations.
Here’s what Christy – a mom of two teenage girls – said after her first Ninja Academy session:
“I took my twins to a class at my gym last night. Probably the only reason they agreed to go was because it’s called ‘Ninja Academy.’ It’s exercise, yes, but basically it’s structured recess for adults. We did silly stuff, like jump over a ‘creek’ (made out of jump ropes), did tripods or handstands depending on ability, played follow-the-leader (outside in the dark!), and just had a fun time.
The girls and I had a blast doing this together. They were still talking about it this morning. I’m on cloud 9 because it was just one of ‘those moments’ that can be hard to find. We just got to PLAY for a change. Not homework, not housework, not some dumb chore, just play. I don’t do that enough with my kids anymore. I’m going to try to fix that.”
Want to try it? A few principles first:
Everything is optional. Not feeling a game or activity? Try something else!
Try your best no matter what. You’re not going to be good at these movements and games right away. Especially when stuff is new, it’s easy to get frustrated. We used this mantra in the Ninja Academy to help us focus on doing our best instead of being the best.
Have fun, but don’t let your head explode. When you’re out of practice with playing, it’s easy to go too hard too fast. You try to jump too far and take a spill, you get a bit too aggressive in a game of tag. Ease in.
The 70/30 rule. If you’re playing with someone else, adjust the rules so one person isn’t winning more than 70% of the time. Stronger player? Make them use their off hand. Taller player? Make them balance on one foot. Keep it competitive for everyone.
Some games to get you started
🎯Taps:Try to keep a foam ball or balloon in the air. Kick it, hit it, backheel it, whatever it takes. Bluey fans will recognize this as Keepy Uppy. Works solo against a wall or with a whole group. This was our warm up game every session of the Ninja Academy. 😊
⚔️Samurai Warrior:One person stands in front of a group and swipes their arm either up high or down low: high swipe = duck, low swipe = hop over. Note: you don’t LITERALLY hop over their arm. just react to their cues. If you get “hit,” take a step back, do 2 squats, and step back up. Just keep playing.
🏹Zen Archer:Try to keep your feet planted while your partner slowly sweeps a hand or stick toward you in slow-motion. Move out of the way at the last possible second with as little movement as needed. Harder than it sounds.
🪄Stick Drop:Stand a broomstick upright, let it fall, and your partner (or yourself!) tries to catch it right before it hits the ground. Start close. Move farther away as you get better.
💥Crack-About Dodgeball:Free-for-all dodgeball. Best played with those foam Rhino-Skin dodgeballs (one of my favorite tools to facilitate play without someone getting nailed painfully in the face.) When you get hit, sit down. If a ball rolls to you, you can still throw it. When the person who hit you gets hit…you’re back in! No one is ever really out, which creates infinite amounts of fun.
🫳Reaction Drop:Hold two balls at shoulder height and drop one at random. Your partner tries to catch it before it hits the ground. Deceptively hard. Immediately addictive.
🥅Goalies:Roll or toss a ball so it’s just at the edge of your partner’s reach. They try to stop it. The goal is to find that edge so they are successful about 50% of the time. It’s a game for practicing your aim, too, and if you can put it in the perfect spot!
👑King of the Log:Hold hands with a partner and try to make the other person take a step. That’s it. You can adjust this by having to stand on a crack in the sidewalk, on a small curb or even on an actual log in the woods!
🔥Floor is Lava:All-time classic. You know the drill 😉.
🧱Jenga Balance:Stack two Jenga blocks on top of each other and try to hold the bottom one without letting the top one fall. Once you get the hang of that, try adding some slow motion movement. Great focus game, surprisingly challenging.
👻Mario + Ghosts:One person walks around the space. When they turn to look, everyone freezes. The goal is to sneak up and tap them on the shoulder. (I’ve also called this “The Weeping Angels” for all my Doctor Who fans out there.) We even did a version of this at Camp Nerd Fitness where our entire group was ghosts and we picked an unsuspecting coach to be Mario. 😂 We got some WILD looks as coaches saw a hoard of people move at them and then all freeze in an instant.
I hope this gave you some inspiration to explore a new game or movement – either for yourself, or with a friend or family member. And more than anything, I hope it gave you permission to rethink what your training “needs” to look like.
I’d love to hear from you – what are some physical games you love to play? I’m always collecting new ideas!
– Matt
P.S. Want to make fitness a sustainable part of your routine?That’s exactly what our coaches help with. It’s like having your own personal fitness Yoda in your pocket, except instead of Yoda it’s just a real nerdy human who has your back. Otherwise it’s basically the same thing😜
You read that correctly, HEALTHY Philly Cheese Steak Bowls! If you’re craving red meat and tons of veggies, this balanced dinner recipe is for you. Plus, it only takes around 30 minutes to cook, so it’s perfect for busy weeknights and is meal-prep friendly! You’ll absolutely LOVE the cottage cheese queso to top it all off.
Recipe Highlights
Classic Philly cheesesteak flavor: I have LOVED Philly Cheesesteak for as long as I can remember, but wanted a healthier version that could be made easily at home. And these bowls are IT!
Quick cook time: Make this recipe from start to finish in under 30 minutes aka perfect for busy weeknights.
Meal-prep friendly: Want to prep these Philly cheesesteak bowls ahead of time? No problem! This recipe is meal-prep friendly.
“Made last night, I love this recipe! Watching calories, and I am celiac, and this is a filling, healthy, satisfying meal. The queso is crazy good!!!” – Melissa
“Just made these for dinner, my husband is raving! Thanks for the recipe. So quick with minimal prep.” – Carly
What You’ll Need
Steak: I’ve tested this recipe with both ribeye and top sirloin steak, and both work great! Both will cook quickly with a ton of flavor. Ribeye is a more classic choice for Philly cheesesteak, so go this route if you’d prefer.
Peppers and onions: Keep it simple with bell peppers and onions.
Sweet potatoes: You’ll dice sweet potatoes and bake them right on the same baking sheet with the peppers and onions. Diced russet or Yukon gold potatoes would also work quite well.
Cheese sauce: If you do ONE thing in this recipe, it’s making the cottage cheese sauce. All you need is cottage cheese and shredded cheddar. You’ll double-blend it and warm it up in the microwave for a cheesy drizzle everyone will love.
I love how simple all of the flavors are in this meal and how balanced it is! You get your veggies, lean protein, starch, and healthy fats all in one meal.
Best Steak for Cheesesteak Bowls
The most classic steak to use for Philly cheesesteak is a ribeye. Ribeye has incredible marbling, which helps keep the steak moist, and adds a great deal of flavor. No one wants a dry, tough steak.
I’ve also tested these Philly cheesesteak bowls with top sirloin, and this also works great!
If you’re choosing a flank steak or skirt steak, just know that you’ll have to tenderize the meat before cooking to avoid toughness.
Pat flank steak dry with paper towels. Season with salt and pepper. Let sit for 30 minutes.
Heat oil in a skillet over medium-high heat. Sear steak for 4 minutes per side (medium-rare). Let rest for 10-15 minutes, then slice.
Preheat oven to 400°F. Toss peppers and onions with oil, salt, and pepper.
Bake for 30 minutes, tossing halfway through.
Cook 1 cup brown rice with 2 cups water in a pot. Bring to a boil, then reduce heat, cover, and simmer for 30-40 minutes.
Massage kale with olive oil, salt, and pepper for 3-4 minutes.
Divide steak, peppers, onions, queso, rice, and kale into bowls. Serve!
High heat: In order to get perfectly cooked steak on your cast iron skillet, you’ll want to make sure that you have your burner set to high regardless if you’re using a gas or electric stove.
Oil: Make sure that your oil is fully heated up and fragrant before you put your steak on the pan! This will allow for a delicious medium rare cook.
Don’t overcook: There’s nothing worse than overcooked steak. Your steak only needs a few minutes on each side.
Seasonings: Keep it simple with salt and pepper!
Once you’ve got your steak seared, let it rest for a few minutes before slicing against the grain. Patience is bliss.
Absolutely! I don’t use a marinade for this recipe, but you’re welcome to use my favorite flank steak marinade!
Yes! I chose to use my cast iron because it was easier, but you can totally grill your steak for a more charred, smoky taste if you’d prefer!
You can store the bowls in the fridge for 3-4 days. If you’re meal prepping this recipe, I recommend storing individual servings in airtight meal prep containers so you can take it on the go.
Massage the steak with kosher salt, then set it aside. Let the steak sit at room temperature for 10 minutes.
Meanwhile, preheat the oven to 400ºF. Add the sweet potatoes to a baking sheet and toss with 1 tablespoon olive oil, garlic powder, chili powder, and 1 teaspoon of salt. Be sure sweet potatoes are coated.
Bake for 10 minutes and then toss. After 10 minutes, push the sweet potatoes to one half of the pan. Add the peppers and onions to the other half. Toss with 1 tablespoon olive oil and 1 teaspoon sea salt. Bake for an additional 10-15 minutes or until the sweet potatoes are fork-tender. Set aside.
Heat 2 tablespoons of olive oil in a large cast-iron skillet over high heat. Add the steaks. Cook for 2-4 minutes on each side or until the internal temperature reaches 160-165ºF or desired temperature. Remove from the pan and let rest for 10 minutes.
Add cottage cheese, shredded cheese, and ½ teaspoon sea salt to a blender and blend until smooth.* Pour the queso into a microwave-safe bowl and microwave for 1 minute, stirring halfway to avoid any burning.
Transfer the queso back into the blender and blend until smooth. Set aside.*
Thinly slice the steak and then mince it into small pieces.
Evenly distribute the sweet potatoes, peppers, onions, and meat to four bowls. Top with the blended cottage cheese. Serve immediately.
In step 5, if the cottage cheese isn’t blending, add 1-2 teaspoons of water or milk to the blender to loosen things up.
If you are looking for a little spice, add 1 teaspoon of red pepper flakes to the sweet potatoes, peppers, and onions.
I double-blend the queso to ensure it is extra creamy.
This recipe was updated in April 2026. Find the original ingredients and recipe instructions HERE.
What can physicians do to promote healthy, life-extending lifestyle changes?
A pivotal paper published in Europe more than a decade ago entitled “Healthy Living Is the Best Revenge” found that practicing just four simple, healthy lifestyle factors compared to none could potentially have a strong impact on preventing chronic diseases. We’re talking nearly 80% less chronic disease risk, slashing diabetes risk by 93%, dropping heart attack risk by 81%, and cutting stroke risk in half and cancer risk by 36%. Think about what that means. The potential for preventing disease and death is enormous. In the United States alone every year, there are a half million first heart attacks, a half million first strokes, a million new cases of diabetes, and a million new cancer diagnoses. The message is clear: Practicing a few healthy behaviors can have a huge impact.
What are those four fabled factors?
never smoking
not being obese
averaging about a half hour of exercise a day
following healthful dietary principles, including a lot of fruits, vegetables, and whole grains, and less meat
Follow those four simple rules and boom! Enjoy nearly 80% reduced risk of major chronic diseases.
What does that mean for mortality risk? As I discuss in my video How to Increase Your Life Expectancy 12 to 14 Years, a similar combination of four healthy behaviors predicted “a 4-fold difference in total mortality in men and women, with an estimated impact equivalent to 14 y[ears] in chronological age,” meaning the individuals were dying at such a reduced rate that it was as if they were 14 years younger. “Finally, a Regimen to Extend Human Life Expectancy,” proclaimed a commentary in reference to a study that had made a similar analysis of the impact of healthy lifestyle behaviors on life expectancies. But this time, it looked directly at the U.S. population, which is particularly important, since Americans have a shorter life expectancy compared to people living in nearly all other higher-income countries. The researchers concluded that a healthy lifestyle could substantially reduce premature mortality and increase life expectancy in U.S. adults. Okay, but by how much? They estimated that adhering to a low-risk lifestyle could extend life expectancy at age 50 by 14 years in women and 12.2 years in men. So, if you’re 50 right now, instead of only living to 79 if you’re a woman and 75½ if you’re a man in the United States, taking even just basic care of yourself could propel you to an average life expectancy of 93 if you’re a woman and 87½ if you’re a man.
The bottom line is it’s never too late to turn back the clock. A midlife switch just to the basics—at least five daily servings of fruits and vegetables, walking 20 minutes a day, not smoking, and maintaining a healthy weight—leads to a substantial reduction in mortality even in the following few years. We’re talking a 40% lower risk of dying in the subsequent four years. Indeed, “making the necessary changes to adhere to a healthy lifestyle is extremely worthwhile, and…middle-age is not too late to act.”
As an aside, when I realized the 12 to 14 years of added life expectancy were based on data from health professionals, I got excited about all the potential ripple effects. If health professionals start getting healthier, they can become role models for more healthful living and potentially save more lives than just their own. But that may have been wishful thinking. Practicing what you preach can sometimes backfire. Evidently, “displays of excellence can paradoxically turn off the very people they are trying to inspire.”
It’s reasonable to assume that not being a hypocrite and trying to walk the walk would lead to positive consequences, inspiring confidence in others. Don’t you want a dance instructor who can dance, a music teacher who can play, and a health professional who’s healthy? But “this simple intuition fails to take into account the concerns about devaluation than an expert’s superior behavior elicits in others”—that is, that may make people feel inadequate. For example, you know how vegetarians often become targets of ridicule and hostility? That’s because they may come off as morally superior and make other people feel like they’re being looked down upon.
There was an elegant demonstration of this phenomenon in a study where “principled deviants who take the high road threaten others’ moral self-worth.” Participants were asked to complete “a racist task,” and those “moral rebels” who refused to do so were cheered on by observers but disparaged by their fellow participants who had done the task. Why? Because the rebels’ stance was “an implied indictment of their spinelessness.” Isn’t that interesting?
So, when doctors portray themselves as “the picture of health,” patients might think they’re being holier-than-thou, which can unintentionally alienate those who need the doctors’ help the most. It’s easy to imagine how someone with a weight issue might feel threatened and judged by a physician triathlete. But what are we supposed to do? We want healthy practitioners. Physicians who smoke are less likely to tell their patients to quit smoking, physicians who are overweight are less likely to advise about weight loss, and physicians who don’t work out are less likely to talk about exercise. What doctors can do to make patients more comfortable is emphasize that their role is to help people meet their own personal health goals, whatever they may be. Studies show that when doctors take this approach, it increases the appeal of “fitness-focused” physicians to overweight patients. So, doctors can then display model behavior without inadvertently alienating those who would most benefit from their counsel.
Doctor’s Note
For more on lifestyle medicine, see related posts below.
I’ve gotten a bunch of really great questions recently, and I noticed a theme. A lot of them have this undercurrent of “am I doing this wrong?” 🧐
I get it! There’s so much conflicting information out there on the internet, and it gets a lot more clicks to talk about how “You’re ruining your gains if you…”
That’s why we’re here. To help you sort the helpful advice from the overblown hyperbole so you’re not constantly second guessing yourself. Fitness should be something you can feel good about.
Let’s get into it. 💪
“Is strength training on an empty stomach pointless?”
Haley asks:
I’ve been doing all this reading about best practices and everybody says to eat at least a carb-heavy snack or light meal 30 minutes to an hour before strength training. But my schedule is such that I need to workout first thing in the morning before I can have breakfast. I take a medication that I have to wait for at least 30 minutes (preferably an hour) before I can eat anything, and that is the time I have for my workout.
Is strength training on an empty stomach pointless? I know strength training on an empty stomach is better than not strength training at all, but how much am I hurting my results by not eating first?
Great question, Hayley – and the short answer is: nope. You’re not ruining anything.
The biggest factor here is what your overall nutrition for the entire day looks like. If you’re getting adequate protein, calories, and fiber, then you’re basically checking off every box already.
The idea that you have to eat before a workout is pretty overblown. Your body has glycogen stores from yesterday’s food that it can absolutely use to fuel your A.M. strength training session. For most people, training fasted works just fine! Now, if you feel terrible – low energy, dizzy, super hungry – then yes, let’s problem-solve (maybe some liquid carbs and protein before you head out, or see if we can shuffle the schedule a bit.)
Takeaway: for most people, meal timing around your workouts is a minor factor. Focus on getting solid nutrition in across the day, workout hard when it fits your schedule, and you’re good to go. 💪
“What am I sacrificing by splitting my workout up across the day?”
This was another great question I got from several different folks. The idea being if you don’t have time to do a workout all at once, does it still count if you break it up?
Short answer is: YES!
There’s solid research showing that accumulating your training volume throughout the day (a set here, a set there) produces similar strength and muscle-building results compared to a single traditional session, as long as the total volume and intensity are matched. (i.e. you do the same amount of challenging stuff in total.)
The one thing I see trip people up: intensity. It’s hard to go in cold and push yourself hard, safely. Give yourself a minute or two to warm-up before you do your work set so you can challenge yourself and feel good. Takeaway: Splitting your workout up across the day is absolutely a viable strategy. Heck, we have many clients that squeeze in a single set of pushups, squats or lunges when they can and it makes a HUGE difference. Make sure you still feel warmed up and challenge yourself. Dial those pieces in, and you’ll get great results.
Hopefully, these answers show you that there are many ways to fit strength training in to your life – and they are all great! You’re not doing it wrong. It doesn’t have to look like a traditional 60-minute gym session to work. It just has to work for you. 🙌 You got this,
– Matt
P.S. Ready to make a change in your fitness? Our coaches are here to help. ❤️
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