The Exercise Coach Lakeway

(NEW EPISODE) https://bit.ly/4xY4Otf If you're 40 or over, you've probably realized you'll have to be more intentional with your health. Here's what's changing in this decade and beyond and what to do about it . . .

(Recipe of the Week) This easy Butternut Squash Chili recipe is made with squash, ground turkey, and veggies in a creamy broth that’s ready and on your table in 30 minutes!

Butternut Squash Chili

(adapted from: https://bit.ly/3U5ryZC )

Ingredients
▢1 tablespoon olive oil
▢1 large carrot diced
▢1 stalk celery diced
▢1 small onion diced
▢2 cloves garlic minced
▢1 teaspoon thyme minced
▢2 cups butternut squash diced
▢14 pounce great northern beans drained and rinsed
▢10 ounces ground turkey browned and crumbled
▢2 ½ cups chicken broth
▢½ cup full fat coconut milk (or heavy cream)
▢2 cups fresh kale chopped and massaged

Instructions
Add the turkey meat to a sauté pan and cook over medium high heat until cook completely and browned.
Drain into a colander to drain any excess oil and set aside.
In a Dutch oven or stock pot, add the olive oil, carrot, onion, and celery.
Sauté over medium heat for approximately 3-4 minutes or until the vegetables become soft.
Add the garlic and thyme and sauté for an another minute.
Add the butternut squash, beans, turkey meat, and chicken both.
Bring to a boil and then reduce the heat to medium-low and simmer for 15 minutes.
Add the coconut milk/cream and chopped kale and stir to combine well.
Simmer for an additional 4-5 minutes until the kale is wilted.
Serve the topped with your favorite garnishes like avocado.

Notes: Omit beans, use coconut milk and ensure chicken broth used contains no added sugars to make this dish approved for the 30-Day Metabolic Comeback Challenge. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

"Trainers are friendly, encouraging and professional. Working against [my personal workout target] is particularly good for me. The programs that have been established for me put me right to my limit. And 20-minutes of good exercise is about perfect for what I need."

- John P., Eden Prairie, MN

(NEW EPSIODE) https://bit.ly/4gbJNUB Here's why you should consider strength training prior to an upcoming surgery and how long you can expect it to take to regain what you lost following a pause.

(NEW STUDIO ALERT!) Congratulations to Franchise Partner David Streitz and his team on the Grand Opening of their new location in Plainfield, IL! 💫

(NEW PODCAST) https://bit.ly/3UbYD63 What is muscle memory and will it help me to rebuild my strength if I have to take time off from workouts?

(Recipe of the Week) Simple ingredients can create the most extraordinary meals. This light, vibrant cod dish brings together ripe tomatoes, briny capers, olives, and garlic for a burst of freshness with every bite.

Cod with Tomato, Capers and Garlic

(via: https://bit.ly/4htLcYR )

Ingredients
2 tomatoes, diced
¼ cup Kalamata olives, pitted and diced
1½ tablespoons capers, with a little juice from jar
1 jalapeno pepper, finely diced (to taste)
2 scallions, chopped
2 cloves garlic, finely minced
1 tablespoon red wine vinegar
1½ tablespoons extra virgin olive oil, divided
4 4-ounce cod fillets
Sea salt and pepper to taste
¼ cup fresh parsley

Step 1
In a bowl, mix tomatoes, olives, capers, jalapeño, scallion, garlic, vinegar, and ½ tablespoon oil. Tip: Make ahead of time and store in refrigerator for 20 minutes to an hour before using. The flavors increase with time.

Step 2
Season fish with salt and pepper. Heat skillet with 1 tablespoon oil over medium-high heat. Add fish and cook for 3 minutes without touching. Reduce heat to medium. Flip fish over.

Step 3
Add tomato mixture and cook another 3-5 minutes or until fish is done and sauce is heated through. Fish is cooked when it is flaky or it reaches an internal temperature of 140 degrees.

Step 4
Turn heat off and stir in parsley. Serve fish over a bed of greens and spoon extra tomato sauce over greens.

Note: This dish is approved for the 30-Day Metabolic Comeback Challenge. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT