The Exercise Coach - Gilbert

12/19/2025

(NEW PODCAST) In today's episode, we discuss inroading and muscle recovery. Check out the full conversation here: https://youtu.be/c-Ky_c0dFzk

12/19/2025

(NEW EPIOSDE) https://bit.ly/3MMk0Hx Inroading and muscular fatigue are critical pieces of an effective workout. Recovery is just as important. The secrets to effective recovery and the implications for strength improvement are revealed in today's episode.

12/17/2025

(Recipe of the Week) A festive twist on traditional guacamole makes a great Christmas appetizer. Just wait until you try it! Enjoy with Siete Tortilla chips or carrot sticks and sliced bell pepper!

Pomegranate Guacamole

(via: https://bit.ly/4j1KroB)

Ingredients

▢4 tablespoons fresh tomatoes, diced small
▢2 tablespoons red onion, finely chopped
▢2 tablespoons fresh cilantro, chopped small
▢2 tablespoons fresh jalapeno, minced
▢2 key limes, juiced (about 1 1/2 tablespoons)
▢2 large avocados, cut into bite-size chunks (about 2 cups worth)
▢1/4 – 1/2 teaspoon kosher salt, adjust to taste
▢1/4 – 1/2 teaspoon freshly ground black pepper, adjust to taste
▢2 tablespoons fresh pomegranate seeds (a.k.a. pomegranate arils)

Instructions
Combine the tomatoes, onion, cilantro, jalapeno, lime juice, and avocado in a medium-size mixing bowl. Use a potato masher or a fork to smash the avocado, feel free to leave a few smaller chunks in the mix.
Sprinkle with 1/4 teaspoon each of salt and pepper. Stir to combine. Taste and add additional salt and pepper to taste. Add the pomegranate seeds.
Serve. Store the guacamole in an airtight container in the refrigerator for up to 2 days. Enjoy!

Notes: To make juicing the key limes easier, microwave the key limes for about 20 seconds before cutting them open. If key limes are not available, half lemon juice and half regular lime juice can be substituted for the key lime juice. This dish is approved for the 30-Day Metabolic Comeback Challenge. Find all recipes of the week on our Pinterest boards: https://bit.ly/2WMQchR

12/17/2025

"I like being addressed when I walk in and I love how friendly and personal the coaches
are. Everyone seems like family! I feel like all the coaches are well trained and they are
all great cheerleaders. I hate exercising, but the team at Exercise Coach makes it
bearable."

- Barbara C., Dyer, IN

12/15/2025

12/13/2025

(NEW PODCAST) https://bit.ly/4qqqTwT What is muscle fiber recruitment and why is it so important in order for our exercise to be effective?

12/12/2025

(NEW EPISODE) https://bit.ly/44nYcrH Episode 2 in our series on Principles of Exercise Design: Muscle Fiber Recruitment. Why is Muscle Fiber Recruitment so KEY for exercise to be effective?

12/10/2025

(Recipe of the Week) This quick and tasty paleo beef stir fry is loaded with flavor and veggies and uses clean simple ingredients. It’s so much healthier than takeout but just as fast!

Paleo Beef Stir Fry with Veggies

(via: https://bit.ly/491vxv6)

Ingredients

Beef:
1.5 lbs sirloin steak or flank steak thinly sliced into 1/4” strips against the grain
Sea salt and freshly ground black pepper
1 Tbsp coconut aminos
1/2 Tbsp rice wine vinegar
2 teaspoons arrowroot flour or tapioca **

Stir Fry:
3 Tbsp avocado oil or olive oil divided
1 red bell pepper thinly sliced
1 large carrot peeled and thinly sliced*
1 cup snow peas
4 cloves garlic minced
1 inch fresh ginger peeled and minced
1 bunch scallions green and white parts separated, thinly sliced

Sauce:
1/3 cup coconut aminos
1 tsp sesame oil
1/4 cup beef bone broth
1 tbsp rice wine vinegar or apple cider vinegar
2 tsp arrowroot flour or tapioca flour

To Serve:
Green part of the scallions thinly sliced
Toasted sesame seeds for garnish
Sautéed cauliflower rice to serve over

Instructions
Season the beef with sea salt and black pepper. Place the beef in a large bowl and toss with the coconut aminos, vinegar and arrowroot to evenly coat, then set aside.
For the sauce, in a medium bowl combine the coconut aminos, sesame oil , broth, vinegar and 2 teaspoons of arrowroot or tapioca flour. Whisk well to fully combine.
In a large nonstick skillet or wok, heat 2 Tbsp of the oil over medium-high heat. Cook the beef in two batches, browning for about a minute on each side. Remove the beef from the pan to a clean plate and set aside.
Adjust the heat to medium and add the remaining tablespoon of oil. Add the bell pepper, carrots, and snow peas to the hot pan. Cook, stirring occasionally, until the vegetables are just getting tender, about 2-3 minutes. During the last 45 seconds or so, add in the garlic, ginger, and white part of the scallions and stir.
Stir the sauce into the pan with the veggies and and add the beef back. Cook until the sauce thickens, about one minute. Remove from heat and add the green part of the sliced scallions.
Serve right away over cauliflower rice, garnished with sesame seeds if desired. Store leftovers in a tightly lidded container for up to 3 days. Enjoy!

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

12/09/2025

"I have been working out at The Exercise Coach for about a year and I am also an avid tennis player. Since starting, I have noticed not only increased strength, but also improvement in my stamina and flexibility. I feel that as a result of my overall improved fitness, I have been able to avoid injuries that most recreational athletes experience, especially in my age group."

- Rachel W., Hilton Head, SC

12/05/2025

(NEW POPDCAST) Did you know that your warm up is baked right in to your strength training session when you work out at The Exercise Coach? https://bit.ly/3MevNy9

12/04/2025

Save the Date! Join us at participating locations for the next National 30-Day Metabolic Comeback Challenge! This is the perfect opportunity to reset for the New Year with the guidance and support of clients and coaches all across the country!

Whole-Effort Exercise + Whole-Food Nutrition = A Whole New You!

12/03/2025

(Recipe of the Week) Try this smoothie for a delicious way to boost your protein intake and give your body and muscles what they need to thrive.

High-Protein Strawberry Shake

(adapted from: https://bit.ly/4pE2jI8)

Ingredients

7 Strawberries
4 Ice cubes
1-2 scoops Coach Fuel Vanilla Protein Powder (WheyCool, Pea Protein, or Paleo Meal)
¾ cup H**p, Almond, or Cashew Milk, unsweetened
2 Dates (can be omitted if using flavored protein powder)
2 tbs oats*

Instructions
Add all ingredients to a high powered blender.
Process until smooth and combined.
Pour into a glass and enjoy!

Notes
*Omit oats or swap for 1/2 banana to make this recipe approved for the 30-Day Metabolic Comeback Challenge. Adjust ice and liquid to desired consistency. If using frozen strawberries, place them into the blender last so make sure they process smoothly.
Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT