The Exercise Coach - Wichita

11/19/2025

(Recipe of the Week) This Sweet Potato Casserole is a great whole-food dish you can feel good about for your Thanksgiving celebration.

Sweet Potato Casserole

adapted from: hhttps://bit.ly/3AD0IPc

For the Casserole Filling
3 cups cooked and mashed sweet potatoes
2 tablespoons ghee
2 large eggs (lightly beaten)
½ teaspoon cinnamon
1 ripe banana (mashed)
coconut spray oil

For the Topping
¼ cup ghee
1 cup pecans (chopped)
1 teaspoon cinnamon
1 pinch pumpkin spice
¼ cup diced dates
2 tablespoons coconut sugar

Instructions
Preheat oven to 350º Fahrenheit. Stir together all casserole filling ingredients in large bowl.
In a small bowl, combine all pecan-date topping ingredients until well combined and coated.
Spray 9x9" pan with cooking spray. Spoon sweet potato casserole into pan and spread topping evenly over surface. Bake at 350º F for 30 minutes or until cooked through and topping is crisp and browned.

Note: Omit coconut sugar 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

11/18/2025

"Feeling stronger and more energized every week, thanks to the amazing coaches at The Exercise Coach! They really know how to push you just enough and keep you motivated. It’s never too late to start taking care of yourself, and I’m so glad I did!"

- Avalin C., Carrollwood, FL

11/14/2025

https://bit.ly/47F6EF3 Autophagy is a powerful benefit realized through strength training. This is just one of many you can expect over the first year of strength training. Tune in to our latest episode to find out how long research shows it takes to achieve the many profound benefits that change you from the inside out.

11/13/2025

(NEW EPISODE) https://bit.ly/4oEAHTl How long will it take for people to see the visible results of my strength training? Here's what research says . . .

11/12/2025

(Recipe of the Week) Looking for a delicious grain-free, gluten-free, paleo, and vegan Chocolate Pie with a Raw Graham Cracker Crust? Kelly Brozyna's recipe is absolutely perfect for chocolate lovers and it's a cinch to throw together!

(via: https://bit.ly/3JOG8zK )

Ingredients

Crust Ingredients
1 cup walnut halves and pieces
¼ cup soft, pitted Medjool dates ¼ cup = ~4 large dates
1 teaspoon ground cinnamon
Pinch of sea salt

Filling Ingredients
1 cup coconut cream
½ cup soft, pitted Medjool dates ½ cup = ~8 large dates
3 ounces dark chocolate melted
¼ cup melted coconut oil
2 teaspoons vanilla extract

Instructions
To make the crust, in a food processor with an “S” blade, purée the walnuts, dates, cinnamon, and salt for about 20 seconds or until very fine.
Transfer the crust mixture to a glass pie dish*, and press it across the bottom and halfway up the sides. (*I actually divided mine into two 4.5 inch mini spring-form pans.)
Rinse the food processor.
In a small saucepan*, heat the coconut cream just slightly. (*Being lazy, I microwaved it for 45 seconds in a glass measuring cup.)
Add the heated coconut cream, dates, chocolate, coconut oil, and vanilla extract to the food processor, and purée for 1 minute or until the filling is dark and completely smooth.
Pour the filling over the crust and chill to set.
When you’re ready to serve the pie, top it with whipped coconut cream.
Store any uneaten pie in the refrigerator for up to 4 days. (As if you’d actually have any left!)

Notes
For the filling, use unseated canned coconut cream or the chilled fat at the top of a can of separated full-fat coconut milk. To get it to separate, refrigerate a couple of cans overnight.
To make this dish approved for the 30-Day Metabolic Comeback Challenge, use Lily's dark chocolate without refined or processed sugars or an unsweetened dark chocolate. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT

11/11/2025

"I was amazed at my results in just 6 weeks I went from not being able to fit in my suit for a funeral, to wearing that same suit for a wedding! My core is so much stronger I can complete more projects around the house. I catch myself looking at my reflection and feeling good about what I see instead of disgusted. While the fat burns off it is replaced with muscle so I can feel the six pack under the remaining layer of fat! I always get my best because I have the best personal trainers providing positive feedback and helping me to not slack off. I love the machines because I can focus on the green line and know if I stay above it, I will keep going up in weight. I have never been able to do that with free weights because you are simply trying to put up numbers, but with these machines you are working the muscle thru the whole motion. The staff genuinely care about your well-being. I have learned a lot about my body, and after 18 sessions I am no longer ashamed to take my shirt off at the pool. If I can do this at 53, anyone can!"

- Jim O., Parker, CO

11/11/2025

11/06/2025

(NEW EPISODE) Increased Cognitive Function and Better Mood are two of the immediate benefits of strength training. Tune in to learn more about all of the proven benefits following a single bout of whole-effort exercise . . . https://bit.ly/4nIr4lg

11/05/2025

(Recipe of the Week) Need a show-stopping Thanksgiving side dish? Today's recipe fits the bill. Customize the spice level and ingredients to your liking.

Spicy Maple Butternut Brussels Bacon

(adapted from: https://bit.ly/47oXv3f )

Ingredients

4 cups Brussels sprouts, stems and outer leaves removed, halved
4 cups peeled and cubed butternut squash
2 tablespoons olive oil
2 tablespoons pure maple syrup
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cloves or allspice
Freshly ground salt and black pepper, to taste
4-5 slices uncooked bacon
1/2 cup dried cranberries
1/2 cup toasted pecan halves, chopped
1/2 cup crumbled gorgonzola, blue cheese or goat cheese

Instructions
Preheat the oven to 425°F. Line a large baking sheet or two smaller sheets with parchment paper.
Spread Brussels sprouts and butternut squash cubes evenly on the baking sheet, avoiding overcrowding.
In a small bowl, whisk together olive oil, maple syrup, garlic powder, cayenne, cinnamon, and cloves or allspice. Drizzle over the vegetables and season with salt and pepper. Toss to coat.
Roast vegetables in the center of the oven for 15 minutes, then flip for even browning. Continue roasting for another 15 minutes or until golden and tender.
Cook bacon according to package instructions until crispy, then chop into bite-sized pieces.
Transfer roasted vegetables to a serving bowl and fold in chopped bacon, dried cranberries, and toasted pecans. Top with crumbled cheese and serve warm.
Notes
This dish can be served as a side or a main course, and pairs well with proteins like grilled chicken.

Note: To make this dish approved for the 30-day Metabolic Comeback Challenge, omit honey and cheese and use uncured, no-sugar added bacon. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT

11/04/2025

"I always knew that regular exercise is necessary to help maintain your body and overall health. I always felt it was a chore, getting motivated to do it and making the time - it was easy to find excuses. When I came across The Exercise Coach, I was skeptical, as of many claims – How can you get a decent workout in 20 minutes? But need the exercise and trying something new was what made me give it a try. I was very surprised at the intensity of the 20 minute, twice a week plan. It’s amazing what can happen when certain methods are applied and focused on particular muscles – you can really feel the effect and start to see results quickly. Even the concentrated cardio is effective. The best part is that you’re done in 20 minute, you feel like you’ve had a productive workout, and the cost is less than that of a personal trainer – and you still get a personal trainer! I would highly recommend anyone looking for a new routine to help implement and maintain a healthier lifestyle, to give The Exercise Coach a try. They also provide a guide to cleaner eating that you can incorporate with the workouts to optimize your results and goals for improved health. The staff is kind and helpful and always there to assist in every way the can- Thank You! 😊"

- Deb D., Perrysburg, OH

11/03/2025

New Episode - Tune in here...https://bit.ly/47BtImF