The Exercise Coach - West University

05/29/2023

05/26/2023

Some great ideas for festive Memorial Day dishes!

These Red, White and Blue Fruit Salads are sure to be showstoppers at all your summer holiday parties. From a basic, easy fruit salad recipe to full-on WOW!

05/25/2023

(Recipe of the Week) These are so easy to make and they're perfect for a weeknight dinner or your next summer cookout! They're brimming with tender, juicy shrimp and vitamin packed veggies and it's all deliciously seasoned. And the best part, it's all cooked together in individual foil packs so clean up couldn't be easier!

Shrimp and Summer Veggie Foil Packs

(via: https://bit.ly/3MWzPsE )

Ingredients
1 small zucchini, ends trimmed, sliced into half moons (1 1/3 cups)
1 small yellow squash, ends trimmed, sliced into quarters (1 1/3 cups)
1 pint grape tomatoes
1 green bell pepper, chopped (1 cup)
1/2 small red onion, chopped into chunks and separated
1 1/2 cups fresh corn
1 1/4 lbs. large (21/25) raw shrimp, peeled and deviened
3 Tbsp olive oil
3 garlic cloves, minced (1 Tbsp)
Salt and freshly ground black pepper
1 tsp paprika
1/2 tsp celery seed
1/2 tsp dried thyme
1/4 tsp cayenne pepper (or to taste, optional)
1 1/2 Tbsp minced parsley, for garnish (optional)
4 lemon wedges, for serving

Instructions
Preheat a grill over medium-high heat to 425 degrees.
Cut 8 sheets of 12 by 14-inch heavy duty aluminum foil. Use two sheets of foil per packet.
To a large mixing bowl add zucchini, squash, tomatoes, bell pepper, red onion, corn and shrimp.
Drizzle over olive oil then sprinkle over garlic, 1 tsp salt, 1/2 tsp pepper, paprika, celery seed, thyme and cayenne pepper.
Toss mixture well to evenly coat.
Layer two sheets of foil per packet, with the first sheet of foil laying in opposite direction of the second. Divide mixture among double lined foil adding it to the center in a rectangular shape.
Wrap up sides of first sheet of foil and roll edges several times to seal, then place second sheet going opposite length and wrap while rolling edges to seal.
Grill until shrimp is cooked through, about 12 - 14 minutes, while filliping packets over to opposite side once halfway through grilling.
Carefully open packets as steam will escape. Sprinkle with parsley and serve with lemon juice for spritzing.
Recipe source: Cooking Classy

Notes:
*These can also be baked in a preheated 425 degree oven for about 14 - 16 minutes.
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

05/23/2023

“Our goals when we began working with The Exercise Coach in June 2019 were to increase our strength and flexibility, improve our overall health, and generally look and feel better. We are happy to report that we’ve accomplished those goals and more, and generally feel we are much healthier than we were before we joined The Exercise Coach. We can see and feel the results. We are stronger, more flexible and have more energy to make it through the day.

For the first time in a long time, we actually look forward to working out. We’ve never been able to say that about the other gyms we’ve used. The coaches have made all the difference. They are such a motivating force and are very encouraging. We have enjoyed getting to know all of them. They are a wonderful bunch.

The personalized program and one-on-one attention have kept us motivated and accountable. The various protocols have kept the workouts challenging and fun. We also enjoy the recipes posted at the front desk and on Facebook. They really fit the healthy approach to nutritional eating that is practiced by the Exercise Coach.”

-Walter and Debbie W., Worthington, OH

05/17/2023

(Recipe of the Week) This cauliflower potato salad doesn’t actually use any potatoes, but it’s packed with ALL the goodies! Roasted cauliflower is tossed with bacon, hardboiled eggs, pickles, green onion and a Dijon dressing.

Cauliflower Potato Salad

(via: https://bit.ly/3Odww1g )

INGREDIENTS:

•1 large head cauliflower cut into florets
•1 tablespoon olive oil or avocado oil
•Sea salt and black pepper
•5 slices nitrate free bacon
•4 large eggs hardboiled, cooled, and chopped *see notes for my method for hard-boiling eggs
•2 stalks celery chopped
•2 scallions white and green parts, thinly sliced
•1 large dill pickle chopped
•2 tablespoons dill pickle juice
•1/2 cup homemade mayo (or store-bought paleo mayo)
•3 tablespoons Dijon mustard
•1/2 teaspoon garlic powder
•Sea salt and black pepper to taste
•Fresh dill for garnish (optional)

DIRECTIONS:

1.Preheat your oven 400°F and line two baking sheets with parchment paper.
2.Lay the bacon strips in a single layer on the first and lay out the cauliflower florets on the second. Drizzle the cauliflower with the oil and sprinkle all over with sea salt and pepper, then toss to coat.
3.Place both baking sheets in the oven and cook the bacon for 17-19 minutes or until crisp, and the cauliflower for 25-30 minutes or until softened and beginning to brown.
4.Remove the from the oven and drain the bacon on paper towels. Allow to cool while you prepare the rest of the salad.
5.In a large bowl, combine the chopped eggs, celery, scallions, chopped pickle and pickle juice, mayo, mustard and garlic powder. Add the cooled cauliflower florets and crumble the bacon in the bowl. Gently toss the ingredients to combine.
6.You can serve the salad right away at room temperature, or cover and refrigerate for 20 minutes or so before serving. Garnish with a few extra sliced scallions and/or fresh dill. 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

05/16/2023

"This has been the best program ever. I had only planned on doing it for 3 months then go back to home workouts. I have enjoyed the program so much and was seeing such great results I stuck with it. Now a year has flown by. I have gained more muscle with this than any other workout. Getting older the ease on my joints and it only being 20 minutes makes it perfect. Do not let the 20 minutes fool you because it is a workout. Coaches are always cheering you on and keeping you going on the days you need it."

- Jennifer S., Ballantyne, NC

05/09/2023

The Exercise Coach featured on Fox News Nationwide on how our AI-powered technology not only shortens the time needed for an effective workout, but can help reverse the effects of aging! --->

The Exercise Coach, a gym franchise with locations across the U.S., uses AI-powered workout equipment that could have huge health benefits to America's aging population.

05/04/2023

Try these fun, festive recipes for Cinco de Mayo!

04/26/2023

(Recipe of the Week) These chicken pesto stuffed sweet potatoes are seriously tasty, filling and easy to make! A compliant pesto is mixed with shredded chicken and tops perfectly baked sweet potatoes. Great to make ahead of time and the leftovers save well!

Chicken Pesto Stuffed Sweet Potatoes

(via: https://bit.ly/3eK29Od )

INGREDIENTS:

1 cup raw shelled walnuts
4-5 cloves garlic
3 cups fresh basil leaves
2 cups fresh spinach kale, or other leafy greens
2/3 cup light olive oil
1 1/2-2 Tbsp fresh lemon juice
2 Tbsp nutritional yeast
3/4 tsp sea salt or to taste
3 cups cooked shredded chicken breast or about 1 lb uncooked
6 medium sweet potatoes
Coconut oil and salt for baking

DIRECTIONS:

Bake Potatoes: Preheat your oven to 400 degrees. Coat sweet potatoes with a bit of coconut oil and sprinkle sea salt all over. Place on a parchment lined baking sheet and bake 60-70 mins until soft.
Meanwhile, make the pesto. Combine walnuts, garlic, basil leaves, spinach, olive oil, lemon juice, nutritional yeast, and salt in a blender or food processor. Blend on high speed until a paste forms, scraping sides as needed.
Combine shredded chicken and all the pesto in a large bowl. Once potatoes are ready, cut each one lengthwise and top generously with chicken pesto mixture. You can serve as is or return to oven for a few minutes to heat through. Enjoy!

Note: This dish is approved for the 30-day Metabolic Comeback Challenge.

04/25/2023

"I joined The Exercise Coach just after the new year with the goal of losing weight and increasing my strength. After years of yo-yo dieting, I made the decision to lose 30 lbs by my 65th birthday in August. The personal training is an investment and well worth the money! All of the trainers are very encouraging, personable and make the 20-minute workout fun. One month into my training, a 30-day comeback challenge began, and I was determined to follow the plan. When asked what my goal was during the challenge, I set out to lose 5-7 lbs. I am really excited to say that not only did I lose 10.5 lbs, I’m down 15 lbs since my first workout. I am enjoying trying out the recipes on your Facebook and Pinterest sites. Planning and prepping are so important, and cooking has become enjoyable. This is a plan I can maintain and love as I transition into my retirement years. THANK YOU!!"

-Tamra B., Upper Arlington, OH

04/19/2023

(Recipe of the Week) The ultimate quick and easy appetizer that doubles as a hearty, weeknight meal when served over spaghetti squash or cauliflower rice.

Pineapple BBQ Chicken Meatballs

(Via: https://bit.ly/3mKwMcL )

NGREDIENTS

FOR THE MEATBALLS:

1 lb. ground chicken (may substitute ground turkey or ground pork)
1/4 cup almond flour
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. salt
1/8 tsp. black pepper
2 tsp. dried parsley (may substitute 1½ Tbsp. fresh parsley)

FOR THE SAUCE:

1 8-ounce can crushed pineapple (no syrup added)
1 bottle (8.5 ounces) Primal Kitchen Classic BBQ Sauce (may substitute 1 cup BBQ sauce of choice)
3/4 cup chicken or turkey broth (Homemade or store-bought)

Optional Garnish: Sliced green onions and or chopped parsley

DIRECTIONS

FOR THE SAUCE:

In a large skillet, combine crushed pineapple (and its juice), BBQ sauce and broth. Bring to a vigorous simmer, stirring occasionally. Reduce heat slightly and allow to simmer while you make the meatballs.

FOR THE MEATBALLS:

Preheat oven to 350℉. Line a large rimmed baking sheet with parchment paper or a silicone baking mat.
In a bowl, combine ground chicken, almond flour, garlic and onion powders, salt, pepper, and parsley.
Mix well to combine.
Using a small cookie scoop or a tablespoon, shape meat mixture into 16 golf ball-sized balls and place on baking sheet leaving a little space between each one.
Bake for 12-15 minutes or until cooked through and no longer pink inside.
When meatballs are done, add them to the sauce. Stir to coat and garnish as desired.

Note: This dish is approved for the 30-day Metabolic Comeback Challenge provided that Primal Kitchen BBQ is used and pineapple contains no added syrup. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT