(NEW STUDIO ALERT!) A BIG congratulations to Franchise Partners Paul & Amy VanderEyk & team on their Grand Opening in Avon OH! 💫
The Exercise Coach Camelback East Village
Get stronger muscles, stronger health, and a stronger self with just two, 20-minute workouts a week.
(NOW OPEN!) A BIG congratulations to Franchise Partner John Hagan and his team on their Grand Opening day in Centreville VA! 💫
(Recipe of the Week) Got leftover salmon? Make this protein-packed dill salmon and eggs scramble that's made with just a few ingredients and delicious seasonal flavors! This dish contains 31g of protein and makes a delicious breakfast, lunch, or dinner.
Salmon and Eggs Scramble
(via: https://bit.ly/4aH5DvE )
For the Scramble
4 large eggs
splash of almond or coconut milk
1 tablespoon fresh dill minced
1 teaspoon minced garlic
2 teaspoons olive oil
1 cup leftover shredded salmon ~6 oz.
1/8 teaspoon sea salt
pepper to taste
For the Topping
1/4 cup full-fat Greek yogurt
1/2 tablespoon minced fresh dill
1/2 tablespoon minced chives
pinch of salt
1 teaspoon lemon juice
Prep eggs by whisking together 4 large eggs, a splash of milk, dill, salt, and pepper until combined.
Then, heat a medium size skillet to medium/high heat and add in olive oil and garlic. Pour in the egg mixture and cook for 1-2 minutes, using a spatula to scramble. Once the eggs have started to cook, add in cooked salmon.
Continue stirring until the eggs have reached desired texture (for about 3ish minutes).
To make the Greek yogurt topping, mix together all ingredients.
Serve scramble with Greek yogurt topping.
Note: this dish is approved for the 30-day Metabolic Comeback Challenge if omitting Greek yogurt. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT
(NEW STUDIO ALERT!) The Exercise Coach – Zionsville is now open! A huge congratulations to Franchise Partners Phil Gordon and Trevor Junga on the opening of their 3rd LOCATION! 💫
(Recipe of the Week) Sheet Pan Meatballs and Broccolini is a cheap, fast, and easy dinner that can be on your table in 30 minutes! It’s kid-approved and keto-friendly as well!
Sheet Pan Meatballs and Broccolini
(adapted from: https://bit.ly/3NMTAmH )
1 pound broccolini ends trimmed
2 tablespoons extra virgin olive oil or avocado oil
1 teaspoon Magic Mushroom Powder or Diamond Crystal kosher salt
1½ pounds bulk Italian sausage - no added sugar
1½ cups marinara sauce - no sugar added
Heat oven to 425°F or 400°F convection bake with the rack in the middle.
On a rimmed baking sheet, toss the broccolini with olive oil and Magic Mushroom Powder. (If you don’t have Magic Mushroom Powder, you can use 1 teaspoon of Diamond Crystal kosher salt or ½ teaspoon Morton’s kosher salt/fine grain salt).
Arrange the broccolini in a single layer on the rimmed baking sheet.
Grab the sausage and roll out some meatballs! (If the sausage is in links, just pierce the casing with a knife to get to release the meat inside.) Scoop out uniform-size balls with a medium disher and roll out about 24 meatballs that are about 1½ inches in diameter.
Tuck the meatballs in any open spots between the broccolini on the baking sheet.
Pop the baking sheet in the oven. Roast the sheet pan meatballs and broccolini for a total of 15 to 20 minutes or until the meatballs are cooked through and the broccolini is charred in places. Rotate the tray 180° at the 8 to 10 minute mark to ensure even cooking.
While the sheet pan supper is cooking, heat up the marinara sauce in a saucepan on the stovetop or in a glass container in the microwave oven.
When the sheet pan meatball supper is ready, take it out of the oven and spoon on the marinara sauce!
Note: This dish is approved for the 30-Day Metabolic Comeback Challenge provided sausage and marina sauce contain no added sugars. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT
Here's to a strong, healthy 2024! Happy New Year from all of us at The Exercise Coach.
"The personalized workouts I get at The Exercise Coach have made a noticeable impact on my strength and overall well-being. The coach’s guidance, attention to detail, and constant encouragement create a supportive environment that keeps me motivated."
- Alonna R., Cleveland Park, DC
(Recipe of the Week) Check out this fresh, healthy, festive platter idea to bring to any gathering. Customize with your favorite veggies!
Veggie Holiday Wreath
(via: https://bit.ly/3TgNBdr )
1 red bell pepper
1 yellow bell pepper
1 bag sugar snap peas
1 large bag broccoli florets
1 cucumber,, sliced into coins
8 red radishes,, ends trimmed
8 cherry tomatoes
1 jar veggie dip of choice
On a large round platter, place a small serving bowl in the center. Cut all veggies before assembly.
Rinse the peppers, and wipe dry with a paper towel.
Stand the red pepper upright. Using a sharp knife, cut off each side. Place each side, skin side down, on a cutting board. The textured inside should be facing you.
Using a small heart shaped cookie cutter, stamp through one smooth flat area of the red pepper to get your first bow. (Depending on the size and shape of your pepper, the other heart shape may be cut from the same piece, or you may need to use one of the other cut pieces.) If there's room, use the remnant of the slice for bow tails or center of bow.
To make bow tails, cut two long rectangles from additional pepper sides, and on one long end of each rectangle, cut a "v" to make the tail.
Cut the sides from the yellow pepper in the same manner, and placing them on the cutting board, outside down, punch out shapes using a small star cookie cutter.
Slice the cucumber into 1/4in. coins, or for a fancier touch, use a crinkle cutter instead of a knife.
Slice the ends off both sides of the radishes.
TO ASSEMBLE THE WREATH:
Lay out snap peas side by side around the outside of the platter, like spokes on a wheel.
Mound the broccoli florets around the bowl, barely overlapping the peas.
Evenly disperse the sliced cucumbers, radishes, and cherry tomatoes.
Place the stars on top, and the bow in the front, as shown in the video.
Pour your favorite ranch dressing in the bowl, or make your own. (If you make your own, make sure to do it 2 hours ahead of time so the flavors can meld in the refrigerator.)
Note: This dish is approved for the 30-Day Metabolic Comeback Challenge provided that Primal Kitchen or approved ranch is used for dip. Find all Recipes of the Week on our Pinterest page: https://bit.ly/3VhrcuT
"When you are 80 years old you think your muscle tone is lost forever. As I build my strength, however, I can now walk longer distances without a walker, if I trip, I don’t fall over, I can pick things up from the floor, I can climb up and down stairs, and I can get up from a sitting position much easier. Small successes
to celebrate BIG TIME!!"
- Marilyn M., Sandy, UT
(Recipe of the Week) Easy Steak Bites make eating steak convenient and delicious. This steak is bite-sized, so you can eat it with just a fork, and it's covered in grass-fed butter and garlic for loads of flavor.
Easy Steak Bites
(via: https://bit.ly/3NofBYD )
•1 lb. top sirloin steak*
•salt and pepper
•1 teaspoon olive oil
•3 tablespoon butter or ghee
•4 garlic cloves minced
•fresh parsley for garnish
Cut steak into 1" cubes and season them with salt and pepper; set aside. Mince garlic and set aside.
Heat oil in a large skillet and add the steak, cooking over medium heat for 3-4 minutes. Then, add the butter and garlic and continue cooking the steak for 1-2 minutes or until it's done to your liking. You want the butter to be completely melted and the steak to be browned in all sides.
Sprinkle fresh parsley on top, and serve steak with your favorite sauce.
Note: This dish is approved for the 30-Day Metabolic Comeback Challenge. Find all Recipes of the week on our Pinterest page: https://bit.ly/3VhrcuT
"I have been a client at The Exercise Coach for almost 3 years and I will be a client forever. I came because it only takes 20-minutes twice a week and stayed because of the results and the encouraging and knowledgeable team. I have seen my strength increase dramatically and just had an amazing bone scan that verifies that fact. The staff are amazing cheerleaders and coaches and work to get me to do my very best every visit. Everyone should check it out."
- Lisa L., Southlake, TX
(Recipe of the Week) We love quick and easy dinners every day of the week! This lemon garlic shrimp pasta is a summer dinner your whole family will enjoy! It’s got fresh summer produce and will be ready in just about 20 minutes!
Lemon Garlic Shrimp Pasta
(via: https://bit.ly/3N0oCqP )
2 zucchini, spiralized
1 tbsp avocado oil
4 cloves garlic, minced
1 tsp red pepper flakes, (use more or less to spice preference)
1/2 cup bone broth
1 lb large shrimp
1/2 bunch asparagus, ends removed and cut into 1 inch pieces
2 precooked sausage links, sliced into rounds
1/4 tsp sea salt
1/4 tsp ground black pepper
2 cups arugula
2 lemons, juice of
•Spiralize zucchini and set aside. Mince garlic.
•In a large skillet over medium heat, add avocado oil, minced garlic and red pepper flakes. Cook stirring continuously until fragrant.
•Add bone broth, asparagus, sausage and shrimp and season with salt and pepper. Cover and cook until shrimp turns pink and is done, about 2-3 minutes per side, stirring occasionally.
•Turn heat off, and add spiralized zucchini, arugula and lemon juice. Stir to combine everything and serve! Enjoy!
Note: Note: this dish is approved for the 30-day Metabolic Comeback Challenge provided you are using approved sausage. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT
Mark Your Calendar! The next NATIONWIDE Metabolic Comeback Challenge dates have been released. We are looking forward to it! Ask your studio for more information.
"My reason for starting with The Exercise Coach was because my muscles were very weak. I used to walk all the time but I needed to build back my muscles. My right knee was very weak and after being here for almost 2 years my knee is very strong and so is my mind, body, and soul! Thank you to everyone at The Exercise Coach; I am happy, I am so complete, and I am satisfied. I would recommend The Exercise Coach to anybody because it's just 20 minutes and you walk out feeling like you did an hour workout."
- Lucille H., Westchase, FL
Wishing you a Happy Holiday season! We are thankful to be a part of your healthy lifestyle and cheers to a strong, healthy 2024!
(Recipe of the Week) Need a quick vegetable side dish for a weeknight dinner, holiday, or meal prep? Look no further than these herb-roasted Brussels sprouts and carrots.
Crispy, caramelized Brussels sprouts and tender carrots are a match made in veggie heaven.
Herb Roasted Brussel Sprouts and Carrots
(via: https://bit.ly/3T2ad0V )
•1 ½ lb Brussels sprouts
•1 ½ lb carrots (about 7 medium)
•1 tbsp olive oil
•2 tbsp fresh thyme or rosemary (finely chopped)
•1 tsp salt (or more, to taste)
•1 tsp pepper (or more, to taste)
Preheat the oven to 425°F.
Soak Brussels sprouts in a bowl of cold water to soften them and remove dirt. Meanwhile, wash and peel carrots, then chop them into 1-inch slices on the bias (diagonally).
Cut the ends off of the Brussels sprouts, then slice them in half lengthwise.
Add sliced carrots and Brussels sprouts to a large bowl. Drizzle with olive oil, toss, then add, fresh herbs, salt, and pepper. Toss again, then spread on a large baking sheet. Make sure there is room between the vegetables.
Roast at 425°F for 20 minutes, stir, then continue roasting for another 20 minutes, or until vegetables are fork-tender and browned. Season to taste and enjoy as a side dish!
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)
"Pushing 60…CONSISTENCY MATTERS!
For the past 18 months, nearly every Monday and Friday morning I have invested 20 minutes in myself at The Exercise Coach. I laughed at the ad claiming 20 minutes 2x a week was all I needed as I have spent years working out 3-4x a week doing cardio, lifting and stretching. NO way this could be effective. The joke was on me, as I was sold on how effective it was in my first 20-minute session! My results have been multifold: -15 inches firmed and toned, strength at my age is at an all time high, endurance and stamina are up, Type 1 Diabetes is well controlled and bone density has increased allowing me to get off meds. The Team has been instrumental in keeping me on track, adjusting protocols when I plateau or injure myself, offering nutritional support through Metabolic Comeback Challenges, and supporting me through life’s ups and downs. Moral to the story – Do it for yourself – you are worth it!"
- Linda C., Parker, CO
We are thankful for our friends and clients. Wishing you a very Happy Thanksgiving!
"I started going to The Exercise Coach when my doctor told me that I was at risk for developing Osteoporosis and that I should incorporate weight bearing exercises to help boost and maintain bone density.
I have been coming for about a year and a half and I love how I feel! The workouts are short, but quite intense. In the time that I have been coming, I have lost about 50lb’s but have gained strength and energy!
We love to travel and I am pleased to say that I can now lift my own suitcase into the overhead compartment on an airplane. We also have 5 grand-children under the age of 6. I wanted to be the kind of grandma who gets down on the floor and plays. The exercise coach has helped me be able to move more, and be that grandma!
The staff at The Exercise Coach makes the workouts fun and help push me to be better than the time before!"
- Laurie V., Northwest Omaha, NE
(Recipe of the Week) Don't forget the fresh veggies at your Thanksgiving gathering! Create an adorable veggie platter that will help you get your fiber in and impress your guests as well!
Thanksgiving Turkey Veggie Tray
(via: https://bit.ly/35Gu8GZ )
2 red bell pepper
2 cups baby carrots
1 yellow bell pepper
candy eye balls
1 crown broccoli
2 cups baby carrots
1 cup snap peas
Make the face by cutting the bottom off of a red bell pepper. Make the beak by using a baby carrot, a piece of yellow pepper under the beak for the wattle (over the beak for a snood), and candy eyeballs!
To make the body, gather and prep your veggies. We like to wash and cut to sizes that are easy for grabbing.
Layer the sliced cucumbers first in a half circle around the platter. Then layer the carrots, yellow and red peppers, and broccoli pieces in smaller half circles. End with the snap peas at the bottom.
Then add the bowl of your favorite dip. Place the turkey face made out of a pepper in the dip bowl.
Note: To make this dish approved for the 30-Day Metabolic Comeback Challenge, use an approved Ranch dressing such as Tessemae's or use guacamole as a dip. Find all recipes of the week on The Exercise Coach Pinterest Page: https://bit.ly/2WMQchR
Create a whole-food Thanksgiving menu this year, featuring only the most nutritious and delicious food, and lose the post-meal bloat and fatigue. Enjoy these healthy and wholesome Thanksgiving recipes! ---> https://bit.ly/36U48Kh
"I have been at The Exercise Coach since April 2023, and it has made a huge difference in my life! The staff is so supportive, friendly, and encouraging and have given me the motivation to keep going with my fitness regimen and get stronger!
My main goal in joining was to build my strength and core, and hopefully to lose weight in the process. I am using muscles that I hadn’t developed before and feel so much better than I did last year. As a result of my workouts, I am able to do so much more than I used to! I have had back issues for many years and would frequently not be able to do all the things that mean the most to me (long walks, gardening, and especially playing with my grandson!). I recently spent 5 days with my 18-month-old grandson and was able to do anything I wanted to do – carrying him (25 pounds), running after him, taking long walks). It means everything to me that I was able to spend that time with him without worrying about my back or not being able to pick him up!
As for the workouts, the 20-minute structure is perfect for my schedule, and I definitely feel like I get a full body workout in that time.
Thanks so much to the Exercise Coach for helping me to work towards a lifetime goal of fitness!"
Gwen M., Upper Arlington, OH
Are you someone who values your time and doesn’t want to waste hours in the gym?
One of the biggest obstacles health-conscious individuals face is busyness. Work and other obligations make it challenging to stick with traditional workout routines. Fortunately, The Exercise Coach offers high-efficiency strength training that enables you to meet your body’s exercise requirements safely and effectively. Our approach emphasizes the importance of quality over quantity. With just two, 20-minute workouts per week, you’ll start seeing results within your first few sessions. Experience the transformative power of a 20-minute workout in your life. ----> https://bit.ly/3FTsplJ
Spend less time in the gym and more time enjoying your life by working out smarter. At The Exercise Coach, we are here to get you stronger in less time, so you can go out and live the life you want. Try it free by requesting 2 Free Sessions here: https://bit.ly/46YLvSQ
(Recipe of the Week) This salad is layered with so many great textures and flavors of fall!
Fall Steak and Butternut Squash Salad
(adapted from: https://bit.ly/3F7r4Y6 )
1 Flank Steak
1 Cup Mixed Greens
2 Cups Kale, sliced thin
1 Cup Romaine Lettuce, Sliced Thin
2 Cups Roasted Butternut Squash
1 Granny Smith Apple, Sliced thin
1/2 Cup Roasted and Salted Pepitas
1/4 Cup Dried Cranberries (unsweetened)
1 Tbsp. Salt
1 Tsp. Black Pepper
For the Dressing-
1/3 Cup Good Balsamic
1/4 Cup Olive Oil
2 Tbsp. Coarse Grain Mustard
Salt and Pepper to Taste
Let flank steak sit at room temperature for 15-20 minutes.
Heat grill over high heat, about 450 degrees.
Season flank steak with 1 tbsp. salt and 1 tsp. black pepper and thoroughly coat both sides of the steak.
Add steak to the grill and cook on each side for 7-8 minutes on each side or longer depending on how you like your steak. (7-8 minutes will be medium.) Remove steak from the grill and let rest for 5 minutes so the juices redistribute.
Make dressing by combining all ingredients and whisking until well combined. Set aside.
Layer lettuces and kale onto a platter and then add roasted butternut squash, apples, cranberries, pepitas, and sliced steak.
Drizzle with desired amount vinaigrette, starting with a little, making sure to add some chopped shallots to the salad as well and toss to combine. Add more vinaigrette if needed.
Note: To roast squash, simple peel and dice and drizzle with olive oil, salt, and pepper and coat thoroughly. Roast at 425 for 30 minutes until tender and caramelized.
Note: This adapted recipe is approved for the 30-Day Metabolic Comeback Challenge. Find all Recipes of the Week on our Pinterest page ---> https://bit.ly/3VhrcuT
"In February of 2023 my doctor told me I needed to start taking Metformin. My A1C had reached a level of 6.9 which is considered pre-diabetic. I told the doctor I did not want to start taking Metformin and that I wanted to lower my A1C by cutting back on my sugar intake and getting on a regular workout schedule.
That’s when I started with The Exercise Coach. Last week my doctor told me that my A1C was down to 6.0 which was what my goal was."
- Carl B., Dyer, IN
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