The Exercise Coach South County

Congratulations to our Spring 2026 Metabolic Comeback Challenge Winner - Laura A.

"I admit it, I have never been a big fan of exercise. The 90’s I took step aerobics classes for more of a social activity and I always liked the music. I could always find
another way to spend my time instead of exercising. In my 30s, I was a working mom with 2 kids, always on the go and it felt like enough. Fast forward to my 50s,
with the surprise I have osteoporosis and a strong family history of Alzheimer’s. In both conditions, regular exercise is among the strongest recommendations. I
began a search for more than just a place to work out but also someone to work with me every step of the way. This past February I had the opportunity to do the
Metabolic Comeback Challenge. I was on board with the idea because it started after the Super Bowl so one last night of party foods! I followed the program closely
and stuck with it for 30 days, giving up many of my favorites like French fries, Doritos, and Pepsi. I didn’t expect a miracle, but I was pleased with the results. I was
hoping to lose a few extra holiday pounds, and I did! I also decreased my water retention. One truly unexpected benefit was that I had zero heartburn-somethingI
often have and take OTC meds to treat. Overall some great results and it felt really good to make health and nutrition a priority. It was never about "winning the
contest", it was about making changes. I hope everyone who took the challenge got something out of it too!"

(NEW PODCAST) https://bit.ly/4wPOlaT Here's what research reveals about how resistance training can help reduce the risk of some of the biggest health concerns people face as they age, including heart disease, type 2 diabetes, and cancer.

(NEW PODCAST) https://bit.ly/4wPOlaT Heart disease, diabetes, cancer. What if strength training could help lower your risk of all three?

(Recipe of the Week) These tasty meatballs are bursting with flavor and come together in no time! Serve with zoodles or over roasted spaghetti squash for a great meal idea.

Baked Meatballs (Dairy, Grain, & Sugar Free)

(via: https://bit.ly/4d8YyY4)

Ingredients
▢1 cup packed fresh basil, plus more for serving
▢3 garlic cloves
▢1/2 cup raw cashews
▢zest of 1/2 lemon
▢2 strips no sugar added bacon, finely diced
▢1 pound 85/15 ground beef
▢1 pound ground pork
▢1½ teaspoons kosher salt
▢1/2 teaspoon ground black pepper
▢1/2 teaspoon crushed red pepper flakes, optional
▢1/2 teaspoon dried oregano
▢2 large eggs, beaten
▢2 tablespoons arrowroot flour
▢1 tablespoon extra virgin olive oil
▢1 (32-ounce) jar marinara sauce, such as Rao's
▢2 tablespoons freshly chopped flat-leaf parsley, for serving

Instructions
Preheat the oven to 425°F.
In a food processor or blender, add the basil and garlic. Turn on low speed and blend until finely chopped, 15 to 20 seconds. Add the cashews and lemon zest and blend until cashews are finely chopped and the mixture has a crumbly, dough-like consistency.
Transfer the cashew-basil mixture to a large mixing bowl. Add the bacon, ground beef, ground pork, salt, pepper, red pepper flakes, dried oregano, eggs, and arrowroot flour. Using clean hands, mix the meat until well combined.
Coat the bottom of a 9×13-inch baking dish with olive oil.
Use an ice cream scoop to gather and form a 2-inch round meatball. Place the meatball in baking dish and repeat with the remaining meat.
Transfer the dish to the oven and cook, uncovered, until the meatballs are browned, about 20 minutes.
Remove from oven and reduce the oven temperature to 325°F. Pour the marinara evenly over meatballs. Return the meatballs to the oven and continue to bake, uncovered, until the meatballs are tender and the sauce is hot and bubbly, about 45 minutes.
Remove from the oven and let cool for 5 to 10 minutes before serving. Garnish with freshly chopped parsley and basil. Serve as desired and enjoy!

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

"I participated in the 30-day Metabolic Comeback Challenge to feel better about myself and improve my overall health. While the benefits of regular exercise and healthy eating are widely acknowledged, part of the Metabolic Challenge places particular emphasis on educating you about consuming whole foods and identifying unhealthy ingredients commonly found in the American diet. Through a combination of regular exercise and improved nutrition, I have lost roughly 7 pounds and gained noticeable muscle strength and now have more energy throughout the day. The Exercise Coach has made a real difference in my life. It's empowering to see how far I've come and to enjoy activities that I once avoided. I would highly recommend The Exercise Coach for anyone seeking to improve their overall Health and lifestyle. The staff has been fantastic to work with, consistently providing support & encouragement along the way."

- Terry H., Sandy, UT

(Recipe of the Week) This Paleo Cashew Chicken recipe is a healthy homemade spin on the classic Chinese takeout dish that comes together in 30 minutes or less. With tender chicken, crunchy cashews, broccoli, snap peas, bell peppers, and a savory-sweet sauce, it tastes just like your favorite Chinese restaurant, but healthier.

Paleo Cashew Chicken

(Via: https://bit.ly/4enYQv7)

For the chicken:
1 1/2 pounds boneless skinless chicken breast, diced into 1″ cubes
1/2 teaspoon sea salt
1/4 black pepper
2 tablespoons arrowroot starch
2 tablespoons coconut oil

For the sauce:
1/4 cup coconut aminos
1 1/2 tablespoons white vinegar
1/2 teaspoon sesame oil
1/2 teaspoons ground ginger
1/4 teaspoon red pepper flakes
1 tablespoon honey
1/4 cup chicken broth or water

For the vegetables:

1 tablespoon coconut oil
3 cloves garlic
1 medium red bell pepper, seeded and chopped into 1″ bite-sized pieces
2 cups broccoli florets
1 1/2 cups sugar snap peas
3 scallions, chopped
1 cup raw cashews
sesame seeds, to garnish

Instructions
Toast cashews: Preheat oven to 350 degrees Fahrenheit. Place cashews in a single layer on a baking sheet and toast in the oven for about 5 minutes.
Prepare the sauce: Meanwhile, in a small bowl whisk together the coconut aminos, white vinegar, sesame oil, ginger, honey, and chicken broth. Set aside.
Coat chicken: place cubed chicken in a large bowl with sea salt, black pepper and arrowroot starch. Toss chicken until coated evenly.
Cook chicken: In a large skillet, heat coconut oil over medium-high heat. Add chicken once the oil is sizzling hot. Cook chicken until golden brown, for 3-4 minutes, flipping and stirring so all sides cook evenly. Transfer cooked chicken to a plate.
Stir-fry vegetables: In the same skillet, add coconut oil, then add garlic. Saute until fragrant, then add bell pepper, broccoli, snap peas, and green onions. Cook for about 5-10 minutes, stirring frequently, until vegetables are tender. Add the chicken back to the skillet.
Add sauce: Add the sauce and toss with chicken and vegetables until evenly coated. Let sauce simmer for 1-2 minutes, until thickened. Toss in the cashews and green onions and stir. Serve hot with cauliflower rice.

Note: Omit Honey 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