The Exercise Coach South Tulsa

10/28/2026

(Recipe of the Week) This one skillet apple c***r chicken is packed with flavor with the perfectly seasoned tender chicken and sweet crisp juicy apples in a sweet and savory sauce.

One Skillet Apple C***r Chicken

(adapted from: https://bit.ly/47LZBtp )

Ingredients

1 1/2 teaspoons sea salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon dried thyme
1/2 teaspoon onion powder
1/4 teaspoon ground black pepper
1.5 pounds boneless skinless chicken thighs
1 tablespoon olive oil or avocado oil
2 tablespoons ghee or butter
1 teaspoon chopped fresh sage
1 teaspoon chopped fresh rosemary
1 tablespoon pure maple syrup*
2 medium apples sliced, unpeeled (I used honey crisp)
1 small yellow onion diced
Generous pinches of sea salt and black pepper
1/2 cup fresh apple c***r
Fresh rosemary for garnish

Instructions
Heat a large skillet over medium high heat.

In a small bowl, mix together the salt and all spices. Sprinkle the spice mixture over both sides of the chicken thighs.
Add the oil to the hot skillet to coat, allow it to heat for 30 seconds then add the chicken thighs to the pan.
Cook for 5 minutes or until the first side is deep golden brown, then flip and cook for 5 more minutes or until cooked through, adjusting the heat down to medium if the chicken is browning too fast. Transfer the chicken to a plate while you prepare the sauce.
Lower the heat to medium and add the ghee or butter to the pan, gently swirling to coat. Add the apples and onions, syrup or sugar (if using*) and sprinkle the mixture with a generous pinch each of sea salt and black pepper.
Cook, stirring occasionally, until the apples begin to soften, about 3 minutes. Pour in the apple c***r and cook, stirring occasionally, until the sauce thickens slightly, about 3-5 minutes. Add the chicken back to the pan, coating in the sauce, and cook for another minute to heat through.
Remove from heat. Spoon the apple mixture over the chicken and garnish with fresh rosemary or other fresh herbs if desired. Enjoy! Store any leftovers in a sealed container in the refrigerator for up to 3 days.

Note: Omit Maple Syrup 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

10/27/2026

"The staff is professional and well trained! My trainer is amazing! She knows the little tweaks to make my workout more effective! I love the fact you can get a full strength workout in 20-minutes!! No excuses!!! The Exercise Coach is my happy place and helps me boost my energy and build strength as I age. I highly recommend The Exercise Coach!"

- Gary G., Buffalo Grove, IL

10/24/2026

(NEW PODCAST) https://bit.ly/4Bihn4Y What are the metrics we should be paying the most attention to while on a weight loss journey? Learn about how to understand your body composition and what this means for your quality of life post weight loss.

10/23/2026

The Exercise Coach Featured In Women's World!

A look at the latest fitness trend for women over 50, complete with AI-enabled machines, brain games and balance session

10/22/2026

(NEW EPSIODE) https://bit.ly/4sjso1W Discussing Sarcopenic Obesity and Why Muscle Quality Matters More than Weight...

10/21/2026

(Recipe of the Week) You'll love these delicious AND EASY kabobs with steak, sweet mini peppers, and pineapple. It's a quick grilling entree that wows!

Ingredients
1.5 - 2 lbs top sirloin steak
1/4 cup coconut aminos
1/4 cup olive oil extra virgin
1 lb bag of sweet mini peppers
1 pineapple
salt & pepper

Instructions

Cut your steak into large pieces (around 1 1/4 - 1 1/2 inches). Try to keep them uniform in size so they'll cook in the same amount of time.
Add your steak, coconut aminos and olive oil to a gallon ziploc bag. Squeeze out excess air and zip closed. Use your fingers to massage the marinade evenly around the steak. Let sit for at least 30 minutes, flipping the bag over occasionally.
Cut the tops off your peppers. Scoop out any seeds and discard along with the tops. Slice the peppers into evenly sized chunks.
Remove the top and outside of the pineapple. Remove the core. Cut the flesh into large chunks.
Thread your marinated steak, peppers, and pineapple chunks onto skewers.
Place on a baking sheet and drizzle excess marinade from the bag over the kabobs so that your veggies also have a nice coat. (The olive oil in the marinade will help the veggies get a beautiful char.)
Sprinkle with salt and pepper.
Heat grill to medium-high heat. Place kabobs on the grill so they're not touching. Grill for 3-5 minutes. Flip. Grill for another 3-5 minutes. Remove when you've achieved your desired doneness.

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

10/20/2026

"All the coaches are very good. I feel comfortable there. I feel like they make sure that I have my form correct. It is convenient and fast."

- Deborah B., Dunwoody, GA

10/16/2026

(NEW EPISODE) https://bit.ly/3W8vSbq What is strengthspan and how does it influence quality of life outcomes? Here's what data reveals . . .

10/15/2026

(NEW EPISODE) https://bit.ly/3TY7KHY Discussing the role one's strength throughout their life plays in their healthspan, according to research.

10/14/2026

(Recipe of the Week) These taco stuffed peppers are an easy, delicious, and super satisfying way to satisfy those Mexican food cravings. With a perfectly seasoned taco meat filling, diced tomatoes and green chilies, cauliflower rice, and flavorful bell peppers, every bite is a tastebud-pleaser.

Taco Stuffed Peppers

(adapted from: https://bit.ly/4zDjY85 )

Ingredients
For the Taco Stuffed Peppers
4 medium bell peppers (any color)
1 pound ground beef
1 tablespoon avocado oil (plus more as needed)
1 small yellow onion (diced)
2 tablespoons no added sugar taco seasoning (store-bought or make your own)
2 tablespoons organic tomato paste
3 cloves garlic (minced)
1 10-ounce can Rotel diced tomatoes with green chilies (drained)
2 cups frozen cauliflower rice
salt (to taste)
freshly ground black pepper (to taste)

Optional Toppings
guacamole
fresh cilantro (chopped)
fresh or pickled jalapeños (thinly sliced)

Instructions
Preheat oven to 350° Fahrenheit. Wash and dry peppers, then slice them in half from top to bottom. Discard stems and seeds.
Place bell pepper halves, hollow side up, on greased baking sheet. Place baking sheet in oven and bake for 15 minutes. Remove from oven and discard any excess water in middle of peppers.
In large skillet over medium heat, cook ground beef until browned and crumbled. Add oil if necessary to prevent burning. Once ground beef is browned, drain any excess grease from skillet.
Add 1 tablespoon avocado oil and diced onions to skillet with ground beef. Cook 5 minutes or until onions soften. Add taco seasoning, tomato paste, and garlic and cook one additional minute.
Add drained Rotel and frozen cauliflower rice to skillet. Sauté, stirring periodically, for 5 minutes, then salt as needed depending on taco seasoning. Continue cooking until cauliflower rice is cooked through, tasting and adjust seasoning as needed.
Spoon taco filling into centers of baked bell pepper boats. Return baking sheet to oven and bake at 350° Fahrenheit for 15 to 20 minutes or until peppers are tender. Check periodically and cover baking sheet loosely with foil as needed if filling is browning too much.
Once. bell peppers are soft, remove from oven and serve warm, garnished with guacamole, cilantro, and jalapeños if desired.

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