The Exercise Coach - Park Ridge

04/03/2026

https://bit.ly/3NKCwRz Kicking off a NEW SERIES! Resistance Training Reverses Aging: Introduction

04/02/2026

(Recipe of the week) This sweet potato chowder is a hug in a bowl! Made with lots of greens and crunchy pancetta and pepitas for topping, it's a perfect weeknight meal.

Sweet Potato Chowder

(via: https://bit.ly/47DHCpt )

Ingredients
4 ounces pancetta, diced
1 tablespoon unsalted butter
1 sweet onion, diced
3 garlic cloves, minced
½ teaspoon salt
½ teaspoon pepper
¼ teaspoon ground sage
¼ teaspoon freshly ground nutmeg
½ cup chopped carrots
3 cups chopped sweet potato, about 1 inch in size
5 cups reduced-sodium chicken stock
⅓ cup cream, half and half or coconut cream/milk
2 cups chopped tuscan kale
3 tablespoons roasted salted pepitas, for topping

Instructions
Heat a large pot over medium-low heat and add the pancetta. Cook, stirring occasionally, until the fat is rendered and the pancetta is crisp, about 6 to 8 minutes. Remove the pancetta with a slotted spoon and place it on a paper towel lined plate to remove any excess grease.
Keep the pot on medium low heat and add the butter. Stir in the onion, garlic, salt, pepper and sage. Stir in the fresh nutmeg. Cook, stirring occasionally, until the onions softened, about 5 minutes. Stir in the carrots and sweet potato, tossing everything to combine.
Pour in the chicken stock and bring the mixture to a boil. Reduce it to a simmer and cook for 10 minutes. Cover and cook for an additional 10 to 15 minutes, or until the sweet potatoes cubes soften. Stir in the cream/halfhalf/etc. Taste the soup and season with additional salt or pepper if needed, but remember we will add the salty pancetta back on top too!
A few minutes before serving, stir in the kale. I like to serve it almost immediately, but you can simmer the soup for another 10 minutes or so to soften it.
Serve with the pancetta and pepitas for topping.

Note: Use uncured, no-sugar pancetta and coconut milk 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

04/02/2026

03/25/2026

(Recipe of the Week) Chicken Salad is an easy lunch or make-ahead meal that is always satisfying. Add some diced avocado, and serve it in a lettuce wrap or all by itself for a great whole-food quick meal.

BLT Chicken Salad

(via: https://bit.ly/4bXO9h8 )

ingredients

4 cups chicken, cooked and shredded or sliced
6 strips bacon, cooked and crumbled
1 cup tomatoes, diced
1/2 cup celery, diced (optional)
1/4 cup red onion, finely diced
1/4 cup green onion, thinly sliced
1/2 cup mayonnaise (or sour cream)
1 tablespoon apple cider vinegar (or lemon juice)
1/2 teaspoon dried parsley
1/2 teaspoon dried dill
1/2 teaspoon dried chives
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon pepper

directions
Mix the chicken, bacon, tomatoes, celery, red onions, and green onions.
Mix the mayo, vinegar, parsley, dill, chives, garlic powder, onion powder, salt, and pepper.
Mix the salad with the dressing and enjoy, preferably with or in lettuce!

Notes: Use paleo mayo or homemade and bacon that is uncured, no-sugar-added 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

03/24/2026

"This is exercise that everyone can benefit from; even the most exercise-averse people. You're guided by your own past performance to gauge the progress you're making towards better health and fitness. The amount of strength and confidence you can gain in simply 20 minutes, twice a week is amazing! 10/10!"

- Lisa B., Libertyville, IL

03/23/2026

https://bit.ly/4t5LuYA Do I need to mimic the skill that I'm trying to execute in my sport within the gym? The answer is no; and here's why...

03/23/2026

What do experts recommend as far as strength training for specific performance related goals? Find out in the latest episode...https://bit.ly/4t5LuYA

03/22/2026

(NEW EPISODE) Listener Question: How does my full-body strength training workout help me with sports performance goals?... https://bit.ly/3PU4qLi

03/18/2026

(Recipe of the Week) This simple, low-carb shrimp dish is loaded with high-quality protein, healthy fats, and fiber-rich veggies to keep you feeling satisfied and energized.

Garlic Shrimp with Sautéed Greens & Cauliflower Rice

(via: https://bit.ly/475gD5V )

Ingredients
Garlic Shrimp with Sautéed Greens & Cauliflower Rice
4-6 oz shrimp, peeled and deveined
1 tbsp ghee or butter
1 cup spinach
½ cup kale, chopped
½ cup cauliflower rice
2 cloves garlic, minced
½ tsp paprika
¼ tsp red pepper flakes
Sea salt and black pepper to taste
1 tbsp pumpkin seeds (optional garnish)

Method
Step 1
Heat a skillet over medium heat and add 1 tbsp ghee or butter.

Step 2
Sauté the garlic for 30 seconds until fragrant, then add shrimp. Cook for 2-3 minutes per side, until pink and opaque. Season with paprika, red pepper flakes, salt, and pepper. Remove from pan.

Step 3
Sauté the greens: In the same pan, add spinach and kale. Stir-fry for 2 minutes, until wilted.

Step 4
In another pan, lightly sauté cauliflower rice for 3-5 minutes with a pinch of salt.

Step 5
Serve shrimp over the sautéed greens and cauliflower rice. Sprinkle with pumpkin seeds for crunch.

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

03/17/2026

"I am enjoying the experience very much, and several features really stand out to me:

The personal attention given to my specific physical concerns.

The rotation through the different equipment, which helps promote overall body strength and balance.

The careful tracking of my progress, both electronically and through the coaches’ personal attention to my development.

The 20-minute workout feels like the right amount of activity for me — effective without making me feel physically overloaded or stressed.

The staff is always pleasant, professional, and ready to work with each client upon arrival, which reflects the value of their scheduling system.

Overall, I feel the program is well organized, supportive, and effective. Most importantly, I truly feel that I am getting stronger."

- Michael R., Brielle, NJ