The Exercise Coach - Libertyville Personal Training

12/26/2025

(NEW EPISODE) https://bit.ly/48PEAzm How does the sequence of my routine and the exercises my trainer includes influence my performance and outcomes?

12/25/2025

Wishing you a very Merry Christmas from all of us at The Exercise Coach!

12/24/2025

(Recipe of the Week) Feel intimidated at the thought of cooking a whole turkey? Learn how to make Cranberry Orange Glazed Turkey Breast with this easy recipe. Perfect holiday centerpiece with sweet-tart glaze in just 90 minutes!

Cranberry Orange Glazed Turkey Breast

(via: https://bit.ly/499atlg)

Ingredients

1 (3-4 lb) turkey breast, bone-in and skin-on
2 cups fresh cranberries
1 cup pure orange juice
1/2 cup honey
2 tablespoons orange zest
2 cloves garlic, minced
2 tablespoons olive oil
1 tablespoon fresh rosemary, chopped
1 tablespoon fresh thyme leaves
Salt and pepper to taste


Instructions

Step 1: Prep Your Turkey
Remove the turkey breast from the refrigerator 30 minutes before cooking to bring it to room temperature. Pat it completely dry with paper towels—this is crucial for crispy skin! Rub the olive oil all over the turkey, then generously season with salt and pepper. Place it skin-side up in a roasting pan.

Step 2: Make Your Glaze
In a medium saucepan, combine the fresh cranberries, orange juice, honey, orange zest, and minced garlic. Bring to a simmer over medium heat, stirring occasionally. Cook for 8-10 minutes until the cranberries start to pop and the mixture thickens slightly. Remove from heat and stir in the chopped rosemary and thyme. The glaze should be glossy and smell absolutely incredible.

Step 3: First Glaze Application
Preheat your oven to 375°F. Brush about half of the cranberry-orange glaze over the turkey breast, making sure to get into all the nooks and crannies. Reserve the remaining glaze for basting during cooking and for serving alongside the finished turkey.

Step 4: Roast the Turkey
Roast for 45 minutes, then brush with more glaze. Continue roasting for another 15-30 minutes, depending on the size of your breast and your oven. Start checking the internal temperature after 15 minutes to avoid overcooking—it should reach 165°F when measured at the thickest part of the breast. The skin should be golden brown and gorgeous.

Step 5: Rest and Serve
Let the turkey rest for 10 minutes before carving—this helps the juices redistribute for incredibly moist meat. Warm any remaining glaze and serve alongside the carved turkey.

Note: Use pure, no-added sugar orange juice and swap honey for homemade date paste (approx 2/3 c) 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

12/23/2025

"As a recent cancer survivor, my goal was to build back my strength to hike in the Colorado mountains. With lots of dedicated support, encouragement, and expertise from the Personal Trainers at The Exercise Coach, I met my goal in only several months!

Thanks, Guys!!!

- Kathy F., Littleton, CO

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