The Exercise Coach's new location in Avon, Ohio featured in the press! The AI driven technology unique to The Exercise Coach allows us to deliver the safe, effective, efficient workouts that allow our clients to get great results in a fraction of the time. Check it out! --->
New Avon gym adds AI technology to prevent you from plateauing
The machines at "The Exercise Coach" not only monitor your progress and keep you in check, but they also adapt to your every move.
(Recipe of the Week) This beautiful Farmer's Market Frittata recipe may become your new go-to! Full of protein and fresh, seasonal flavors, it is sure to be a hit!
Farmer's Market Frittata
2 medium sweet potatoes, peeled
2 medium zucchini
2 medium yellow squash
1 small red onion, peeled
3 tablespoons ghee
1 teaspoon Himalayan pink salt
½ teaspoon black pepper
12 large pasture-raised eggs
4 ounces sheep or goat feta cheese (optional)
1. Preheat the oven to 450°F.
2. Slice the sweet potatoes into ⅛-inch rounds using a mandoline or sharp knife. Repeat this process with the zucchini, squash, and onion.
3. Arrange the vegetables, standing up, in a circular pattern that follows the edge of a 12-inch cast-iron skillet.
4. Melt ghee in a small bowl and combine with the salt and pepper. Pour half of the ghee over the vegetables. Cover the skillet and transfer to bake in the oven for 15 minutes. After 15 minutes remove the cover and continue baking for 15 more minutes.
5. While the vegetables are roasting, whisk the eggs until smooth in a mixing bowl.
6. When the vegetables have baked for 30 minutes, remove from the oven and pour the rest of the ghee into the skillet, trying to
coat all the surfaces of the skillet. Pour the whisked eggs into the skillet and top with feta (if using).
7. Bake for 5-10 minutes, until the frittata is slightly puffed and just set, you can check for doneness by poking a knife in the center to see if it comes out clean. When done, remove from the oven, allow to cool slightly and serve warm or at room temperature.
Note: Omit Feta 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
Cheering on the many Exercise Coach Clients experiencing what we call "The Metabolic Comeback". Whole-Effort Exercise + Whole-Food Nutrition = A Whole New You
Congratulations to Franchise Partners Mike & Andrea Sims on the opening of their 3RD LOCATION! The Exercise Coach is NOW OPEN in Keller, TX! 💫
We know that the combination of Whole-Effort Exercise + Whole-Food Nutrition is key to optimal metabolic health. Maintaining strength & muscle while adding whole-food eating habits can give us benefits like:
✅Decreased Systemic Inflammation
✅Regulated Blood Sugar Levels
✅Better hormonal health
✅Reduced disease risk
✅Increased energy & mental clarity
✅Teach us habits that set us up for a LIFETIME of better metabolic health.
Check out this video to learn more about why The Exercise Coach Metabolic Comeback can be SO life-changing and one of the best things you can do for yourself: https://bit.ly/3PIdj7b
Today marks Day 1 of the NATIONWIDE 30-Day Metabolic Comeback Challenge! Wishing our participants from studios all across the country great success!
The Metabolic Comeback
(Recipe of the Week) Crispy spiced sweet potato fries, baked southwest chicken strips, creamy garlic avocado dipping sauce, and vibrant greens. Lunch, dinner, or even, breakfast! The whole family is going to love this meal! Put it on the table… and there will be none left.
Southwest Paleo Chicken And Fries
4 chicken tenderloins - you can use fresh or frozen- just thaw it a bit before cooking frozen chicken.
2 teaspoons cumin powder
1 teaspoon dried onion flakes
1/4 teaspoon sea salt
1/4 teaspoon chili powder
1/4 teaspoon paprika
1/4 teaspoon garlic granules
1 tablespoon avocado oil
2 medium sweet potatoes
2 tablespoons avocado oil
1 tablespoon arrowroot flour
1-2 tablespoons chili lime seasoning blend or cumin powder
1/2 teaspoon chili powder
sea salt flakes to taste
4-6 cups chopped cabbage or other green
8 cherry tomatoes sliced in half
1 persian cucumber sliced
12 pitted kalamata olives or other olive
1 cup clover sprouts
1/2 large avocado pitted
1/4 cup paleo mayonnaise
1/4 cup fresh cilantro leaves
1/2 teaspoons cumin powder
1/4 teaspoon sea salt
1 small garlic clove
1 1/2 tablespoon lemon juice
Preheat oven to 475F. Line a baking tray with parchment paper. Slice sweet potato fries into thin strips and toss in the oil, flour, and seasoning. Bake fries on 475F for about 30-45 minutes until crispy.
Reduce oven to 350F. Toss chicken in oil and seasonings. Bake on 350F for 30 minutes.
In a food processor or high powered blender combine all ingredients for the sauce until smooth.
Assemble bowl by layering in greens, chicken, fries, sauce, and toppings. Enjoy!
Note: This dish is approved for the 30-Day Metabolic Comeback Challenge provided that mayo used is made with avocado oil. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT
(Recipe of the Week) This healthy, creamy taco soup is intensely flavorful and satisfying! It's a one-pot paleo, low-carb, and delicious meal. Whip together this easy dinner recipe on a busy weeknight or as part of your meal prep!
Creamy Taco Soup
(via: https://bit.ly/48Fsnuz )
•1 tablespoon avocado oil
•1 onion chopped
•3 bell peppers seeded and chopped
•salt to taste
•4 garlic cloves minced
•1 jalapeño seeded and finely chopped
•1 pound ground beef see Notes
•1 tablespoon chili powder
•1 teaspoon garlic powder
•1 teaspoon cumin
•1 teaspoon smoked paprika
•½ teaspoon dried oregano
•2 (10-ounce) cans tomatoes with green chiles
•1 (14.5 ounce) can chicken broth (no added sugar)
•1 (14 ounce) can full-fat coconut milk
•¼ cup fresh cilantro chopped
•1 tablespoon fresh lime juice
•Heat avocado oil in a large pot over medium heat. Add in chopped onion, bell peppers, and salt cook for about 5 minutes or until slightly soft.
•Add in garlic and jalapeño, cook for 1 minute before adding in ground beef. Cook, stirring frequently until beef is no longer pink, about 8 minutes.
•Add in chili powder, garlic powder, cumin, smoked paprika, and oregano. Mix to combine spices before pouring in the tomatoes with green chiles and chicken broth.
•Bring soup to a boil then reduce to a simmer, cover with lid and simmer for 30 minutes. After 30 minutes, remove lid to stir in coconut milk, cilantro, and lime juice before serving.
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
"Coaches are great. Knowledgeable, encouraging and supportive! I Love the idea of two days a week. I’ve been able to stick to this schedule since I’ve joined and have seen results , which is so encouraging. Especially with my age, trying to be proactive about my health physically and. nutritionally! Your nutrition program has great guidelines and for me supports a sustainable lifestyle, easier to stay on track. Thank you for this program! I Love how I’m feeling overall."
- Lorraine C., Cranberry Township, PA
(NEW LOCATION ALERT!) Congratulations to Franchise Partner Tom Palmisano and his team on their 2ND LOCATION in now open in Huntsville, AL! 💫
(NEW LOCATION ALERT!) Big Congrats to Franchise Partners Chaz & Denise Repak and team on the opening of their studio in Mandarin, FL! The Exercise Coach now has 200 LOCATIONS OPEN! 💫
(NOW OPEN!) Congratulations to Franchise Partners Jim & Michele Montgomery on the opening of their 2ND STUDIO in North Frisco, TX! 💫
(Recipe of the Week) This easy One-Skillet Lemon Garlic Shrimp & Vegetables recipe makes a healthy, quick, and delicious dinner! It’s packed with fresh and organic ingredients and is absolutely perfect for those busy weeknights!
One-Skillet Lemon Garlic Shrimp & Vegetables
(via: https://bit.ly/3Skg6pu )
•2 lbs. Cooked Shrimp peeled & deveined
•2 cups frozen Organic Peas
•1 red bell pepper chopped
•1 orange bell pepper chopped
•¼ cup green onions chopped
•3 cloves garlic minced
•2 Tbsp Organic Olive Oil
•1 lemon cut into wedges
•1 Tbsp. Cajun seasoning
•Salt/pepper to taste
•In a large skillet, on med-high heat, add 2 Tbsp. of Olive Oil. Add in 2 cups Peas, red and orange bell peppers, ¼ cup green onions, and minced garlic cloves. Stir frequently and cook for about 10 minutes or until vegetables are tender.
•Season 2 lbs. of shrimp with Cajun seasoning, and add to skillet. Toss to make sure that all ingredients are combined and cook for an additional 5-7 minutes. Squeeze all of the lemon wedges into the skillet and season with salt and pepper to taste. Enjoy!
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
"The Metabolic Comeback Challenge was really a great way to reset and refocus my efforts to be healthier. The trainers were all very supportive and provided helpful guidance throughout the month. The first week was the most difficult as I adjusted to a big change in my eating habits but I found that I was sleeping better and feeling better as the challenge continued. I learned to eat a lot of protein and added in shakes using the PurePaleo. It was a good experience that I will definitely do again. I will be continuing my efforts to maintain a healthy balance of food, drink and exercise going forward."
- Josh S., Westchase, FL
(NEW STUDIO ALERT!) A BIG congratulations to Franchise Partners Paul & Amy VanderEyk & team on their Grand Opening in Avon OH! 💫
(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
Congratulations to all of our Metabolic Comeback Winners 🎉 It’s always fun to watch you go through your transformation and hear about all of your wins throughout the challenge.
You all rocked the challenge! Great job!
Save the date for our next challenge beginning 2/12!
Will you be our next winner?
"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