The Exercise Coach®

(Recipe of the Week) Need a healthy snack or appetizer idea? This fresh homemade Greek Yogurt dip is perfect for dipping fresh crunchy veggies while getting some protein in at the same time! Greek Yogurt Dip (adapted from: https://bit.ly/3Vc5NUU ) Ingredients 2 cups plain Greek yogurt 3 tablespoons finely minced fresh parsley 1 tablespoon minced fresh dill 4 teaspoons apple cider vinegar 1 ½ teaspoons garlic powder 1 teaspoon onion powder 1 teaspoon sea salt plus more to taste Freshly ground black pepper to taste Instructions Measure the Greek yogurt into a medium bowl. Stir in the parsley, dill, vinegar, garlic powder, onion powder, salt, and pepper until well incorporated. Taste and adjust the seasonings, adding more salt if necessary. Cover and chill (for at least 4 hours, but ideally 8 hours to overnight) to allow the flavors to blend. Garnish with additional fresh herbs, if desired, and serve with raw veggies. Note: This recipe is not approved for the 30-Day Metabolic Comeback Challenge due to the dairy in the Greek Yogurt. Fresh guacamole makes a great substitute. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

"I have been going to The Exercise Coach for almost a year now. I completely believe in the workout philosophy and the importance of strength training for overall health. The efficiency of the 20-minute workout and the fact that the exercises provide resistance throughout the entire movement make the program extremely attractive. The best part of the studio experience is of course …. the coaches! They are all amazingly supportive and encouraging. They take the time each session to review the correct form for the movements, while also staying on top of any physical injuries or issues that might require an adjustment for the exercise. Throughout the workout, they continually push you to achieve your absolute best…. while also making it fun. While you only spend 20 minutes in the studio each session, the coaches make you feel like you are part of a family. Five stars for The Exercise Coach!!!" - Hollie W., Franklin, TN

"Yay! I had a check-up this week after finishing the 30 Day Metabolic Reset Challenge. My doctor loved my weight loss (down 30+ pounds since 6 months ago), but even better - she told me I could stop taking the statins! My cholesterol levels were great! Bad cholesterol way down; good cholesterol way up! My blood pressure, which has usually been “normal,” is now “low normal.” She was very impressed with The Exercise Coach for getting me here. I am definitely planning to stick with the 80/20 plan to keep those numbers working for me. I am also walking in addition to my regular Exercise Coach appointments, and I feel stronger than I have in 10 years. And as a fun side note: my garden is going to love my compost. In the past, it's been mostly coffee grounds. Now it includes not just coffee grounds, but also orange peels, banana peels, apple cores, stems and leaves off vegetables, and more egg shells. My coaches have been some of my best cheerleaders. (Emily gives me a big cheer when she drives past me when I'm walking.) Thank you so much!" - Karen J., Murfreesboro, TN

(Recipe of the Week) Strawberry Spinach Salad is a healthy, vibrant, and easy-to-make recipe that comes together in 15 minutes! This salad will make a perfect side dish for any weeknight dinner. It is also a crowd-pleaser for many holiday occasions, picnics, potlucks, and other friends and family gatherings! Strawberry Spinach Salad (adapted from: https://bit.ly/4btcIjt ) Spinach Strawberry Salad 10 oz baby spinach fresh 3 cups strawberries cleaned and hulled, sliced 1 cup blueberries ⅓ cup feta cheese crumbled 1 cup pecans toasted, some of them chopped Balsamic Dressing (homemade no-sugar added) Instructions Salad In a large bowl, combine all of the salad ingredients, except the pecans. Toss to combine. Divide the salad into individual serving bowls. Top each serving bowl with whole and chopped toasted pecans. Drizzle the top of the salad in each bowl with balsamic dressing. Note: To make this dish approved for the 30-Day Metabolic Comeback Challenge, omit feta and use a homemade, no-sugar added balsamic dressing. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT

"What a great program! I’ve never been very committed to a regular exercise routine. My schedule won’t permit it. It takes too much time. That and I really don’t like the Big Box gyms. I had a lot of excuses for why not to exercise. Then, my wife heard about The Exercise Coach in Brookfield and suggested I give it a try. In April of 2021 I did just that. After the first 2 introductory sessions, I was hooked. It’s quick, focused and a VERY well-planned personalized program. After 10 months of twice a week 20 minute workouts, I am well on my way to achieving both my strength and weight goals. Twenty minutes a class. An excellent focused program with the best trained and certified encouraging coaches I’ve ever experienced." - Dan Z., Brookfield, WI

(Recipe of the Week) These garlic basil sautéed shrimp are a super easy to make and incredibly flavorful. Garlic Basil Sauteed Shrimp (via: https://bit.ly/3wHnLpS ) INGREDIENTS: 1 pound of tail on shrimp, cleaned and de-veined 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon smoked paprika 1 teaspoon kosher salt, or to taste 1/2 teaspoon black pepper 1 teaspoon avocado oil + 3 tablespoons avocado oil, ghee, or coconut oil for frying fresh lemon wedges 1/2 cup fresh basil leaves (can substitute with 1 teaspoon dried basil in the spice mix) DIRECTIONS: Clean, rinse, and pat shrimp dry very thoroughly with paper towels. Transfer to a large bowl and toss with garlic powder, onion powder, smoked paprika, 1 teaspoon avocado oil, salt, and pepper until thoroughly coated with spice mixture. Heat 3 tablespoons avocado oil in a large skillet over medium high heat until oil is hot and shimmering. Add shrimp in batches and cook in a single layer for about 1 minute, until the edges have started to turn pink. Flip and cook on the second side for another minute or so. As soon as the shrimp are done remove to a plate so that they don’t over cook. They will continue cooking a little bit after they are removed from the heat. If you’re shrimp are on the smaller side, you’ll probably want to shorten the cooking time to about 30-45 seconds for each side. They cook much faster than you think, and you want to cook them only until they’re just barely done. Continue cooking shrimp in batches until all of the shrimp are done. Top with a quick squeeze of lemon and all the fresh basil. Serve immediately over rice, salad, pasta, or another favorite dish and ENJOY! 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 started The Exercise Coach 3 months ago. My first impression that it was very clean with tons of natural lighting and friendly. The coaches have all been so positive and knowledgeable. The workouts are very doable, seemingly low impact, but very intense! 20 mins later you are waking out feeling stronger and more accomplished then when you walked in. When I had a shoulder injury out side of the gym, they were able to curate my workout to accommodate my limitations. I recommend Exercise Coach to everyone! Even if you like you are too busy, or hate exercise, or feel too out of shape- trust me- You can do this and you’ll be better off for it!" - Nicole R., Worthington, OH

(Recipe of the Week) These carrots are roasted until perfectly tender, naturally sweet, and so easy to throw together. Even kids love them! Roasted Parsley Carrots (via: https://bit.ly/3QfPc0F ) Ingredients 1 lb whole carrots 2 tbsp ghee or butter salt to taste 1 1/2 tbsp dried parsley Instructions Preheat oven to 400 degrees. Peel your carrots. Cut into sticks approximately 2 1/2 - 3 inches long and 1/2 - 1 inch wide. Throw your carrots on a baking sheet. They should form a single layer so you don't have carrots on top of carrots. Divide your ghee on top of the carrots in a few little blobs. It will melt while it cooks and spread throughout all the carrots. Salt. Bake for 25-30 minutes. Carrots are done when they're tender and you see some browning. Sprinkle dried parsley over carrots before servings. 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