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Sign up for the February 30-Day Metabolic Comeback Challenge! The transformation that we can experience during these exciting challenges can greatly improve our health.
This 2-minute video will highlight some of what our very own clients have had to say about their experience with the 30-Day Metabolic Comeback Challenge. We hope you'll join us! Talk to your coach for more details.
*at participating locations.
(Recipe of the Week) Take your salmon dinner to the next level by pairing it with a delicious, creamy sauce that will truly complete the meal!
Crispy Skillet Salmon with Creamy Lemon Caper Sauce
(via: https://bit.ly/3ZIGOdc)
Ingredients
For the Salmon:
1 to 2 Tbsp avocado oil
1 1/2 pounds salmon, cut into fillets
1 tsp ground paprika
2 tsp dried dill
1/4 tsp sea salt
For the Creamy Lemon Dill Sauce:
1 cup full-fat canned coconut milk
2 tsp lemon zest
2 Tbsp lemon juice, to taste
3 Tbsp capers
2 tsp dried dill
Instructions
Use a paper towel to pat dry the salmon filets. Season with sea salt, dill, and paprika.
Heat the avocado oil in a large cast iron skillet or non-stick skillet over medium-high heat until hot. Place salmon fillets flesh side down, pressing them lightly so the entire surface of the flesh comes into contact with the pan. Sear, undisturbed, for 3-4 minutes until crispy and golden.
3. Flip salmon and sear on the other side for 2 to 3 minutes. Flip the salmon again and cook another 1 to 2 minutes.
4. Add the remaining ingredients to the skillet (coconut milk, lemon zest and juice, capers and dill. Cook until salmon reaches desired done-ness and sauce thickens, about 3 to 4 minutes. Taste the sauce for flavor and add sea salt and/or more lemon juice to taste.
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
Timeline photos
(Recipe of the Week) Baked eggs are a wonderful way to start the morning. But bake them on top of a portobello mushroom and you’ve got something all together different and delicious!
Baked Eggs on Balsamic Portobello Mushrooms
(via: https://bit.ly/3XiTXHV)
INGREDIENTS:
•2 large portobello mushrooms
•2 tsp. balsamic vinegar (divided)
•1 tsp. chopped, fresh rosemary (divided)
•2 large eggs (poached or fried)
DIRECTIONS:
•Wash and cut the stems off the mushrooms (you want a level surface for your eggs). Pat dry.
•Place the mushrooms, undersides up, on a parchment lined cookie sheet.
•Sprinkle with balsamic vinegar, garlic powder and chopped, fresh rosemary.
•Bake at 350 F. for about 20-30 minutes or until the mushrooms are cooked. While they bake, make your eggs.
•Remove mushrooms from oven and top with an egg on each mushroom.
•Sprinkle with a little extra, fresh rosemary and serve.
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
"I chose to go to The Exercise Coach for several reasons and I am so glad that I did! I love the fact that it is a small gym and I have a personal trainer who works with me throughout my session. The machines challenge me but don’t defeat me. I am competitive and I like trying to beat my last performance, seeking a new personal best. However, the most important reason that I am going to The Exercise Coach is my health. I was diagnosed with Osteoporosis and was recommended to try weight bearing exercise rather than taking medicine. I am now on my second package with The Exercise Coach, and I no longer have Osteoporosis!! Joining The Exercise Coach was best decision I have ever made for my health!"
- Patti R., Germantown, TN
(Recipe of the Week) This Salad with Bang Bang Shrimp is fresh shrimp tossed in spicy bang bang sauce and served over arugula along with avocados, slivered almonds, grape tomatoes, and red onions.
Bang Bang Shrimp Salad
(via: https://bit.ly/3Co9GgH)
INGREDIENTS
SHRIMP SALAD
1 1/2 lb uncooked shrimp
1 tbsp olive oil
6–8 cups Arugula and Spinach mix (or lettuce of choice)
1 cup grape tomatoes (sliced in half)
1 large avocado (pitted and sliced)
3/4 cup sliced red onion
1/3 cup slivered almonds
1/2 cup mayo
2 1/2 tbsp compliant sriracha sauce
Red pepper flakes (for garnish)
HOMEMADE SRIRACHA SAUCE (MAKES 1 CUP)
1 cup red pepper jalapeno sauce
2 cloves garlic
1 tsp sea salt
1 tbsp tomato paste
1 tsp coconut aminos
1 1/2 tsp Fish Sauce
2 tbsp apple cider vinegar
BANG BANG SAUCE
1/2 cup compliant mayo
2 1/2 tbsp homemade sriracha sauce (or sriracha of choice)
1/2 tsp garlic powder
1 tsp coconut aminos
INSTRUCTIONS
SPICY SHRIMP SALAD
Clean the lettuce, clean and cut the grape tomatoes in half, slice the red onions, remove the pit in the avocado and slice.
Add 1/2 cup of mayo to small bowl along with the sriracha sauce, coconut aminos, and garlic powder.
Mix together with a spoon until combined.
Heat a skillet over medium/high heat. Add in 1 tbsp of olive oil and the shrimp (The shrimp should sizzle when added to the pan). Cook 4 to 5 minutes or until pink or opaque . Toss the shrimp with the Bang Bang Sauce
Add 6-8 cups of arugula and spinach mix in a serving dish. Assemble the salad by starting at the top with the grape tomatoes followed by red onions, spicy shrimp, sliced avocado, and slivered almonds. Sprinkle the shrimp with a little red pepper flakes.
SRIRACHA SAUCE
Add all of the ingredients to a blender or food processor. Blend together and once smooth add to a small saucepan. Heat over low medium heat for 4 minutes to allow the flavors to come together. Do not bring to a bowl, just warm. Add to a mason jar. Will stay good up to 4 weeks in the fridge.
Note: This dish is approved for the 30-day Metabolic Comeback Challenge if using a challenge approved dressing. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT
Mark Your Calendar! The National 30-Day Metabolic Comeback Challenge is just 6 weeks away. JOIN US to experience for yourself how Whole-Effort Exercise + Whole-Food Nutrition = A Whole New You!
At participating locations.
Get 2023 off to an excellent start.
6 Weeks until the next 30-Day Metabolic Comeback Challenge. JOIN US!!
Wishing you a Happy, Healthy 2023!
(Recipe of the Week) This recipe takes leftover chicken to the next level. It’s a mayo-free twist on the classic Waldorf chicken salad and best of all, it’s simple and quick to make.
Avocado Chicken Waldorf Salad
(via: https://bit.ly/3CwJ4uj)
INGREDIENTS
•1 medium avocado, ripe – peeled and pit removed
•3 Tbsp. fresh basil or 2 tsp. dried basil, roughly chopped
•1–2 Tbsp. fresh lemon juice
•1 Tbsp. olive oil
•1/4 tsp. sea salt
•1/4 tsp. pepper
•1 3/4 cups cubed cooked chicken (~3/4 lb.) – leftover chicken or turkey works great!
•1/3 cup diced celery
•¼ cup diced red onion
•½ cup grapes, halved or ¼ cup dried cranberries or cherries
•½ apple, diced (~½ cup)
•¼ cup walnuts, chopped or nuts of choice
INSTRUCTIONS
1.In a blender or food processor, blend the avocado, lemon juice, olive oil, basil, salt and pepper until smooth and creamy, scraping sides as needed. Set aside.
2.In a medium bowl, combine chicken, celery, red onion, grapes, apples, and nuts.
3.Stir in avocado dressing with other ingredients. Add additional salt and pepper to taste.
4.Serve on top of a bed of greens, in a lettuce wrap or on top of cucumber slices.
Note: This dish is approved for the 30-Day Metabolic Comeback Challenge. Find all Recipes of the week on our Pinterest boards.
Merry Christmas from all of us at The Exercise Coach!
How to store ginger
https://www.realsimple.com/how-to-store-ginger-6752895
Learn how to store ginger so it stays potent and fresh. Whether unpeeled, peeled, chopped, or minced, these tips will help you extend the shelf-life of fresh ginger so you can enjoy it for as long as possible.
How much fruit should you eat in a day?
https://camillestyles.com/wellness/fruits-that-are-high-in-antioxidants/
Does fruit have too much sugar? A nutritionist digs in. Fruits that are high in antioxidants aren't to be feared. In fact, they're essential.
(Recipe of the Week) Crown roast makes a regal Christmas dinner. Flavored with rosemary, sage and thyme, it’s elegant and simple, a real blessing during the hectic holidays. You can have it all - simple and elegant in one package.
Holiday Crown Pork Roast
(via: https://bit.ly/3VfXLYY)
Ingredients
1 tablespoon paprika
1-1/2 teaspoons kosher salt
1 teaspoon dried thyme
1 teaspoon dried rosemary, crushed
1 teaspoon pepper
1/2 teaspoon rubbed sage
1 pork crown roast (12 ribs and about 8 pounds)
Optional: Apples, fresh rosemary sprigs and dried sage leaves
Directions
1. Preheat oven to 350°. Mix the first 6 ingredients; rub over roast. Place on a rack in a large shallow roasting pan. Cover rib ends with foil. Roast 2 to 2-1/2 hours or until a thermometer reads at least 145°.
2. Remove roast from oven; tent with foil. Let stand 15 minutes. Remove foil; carve between ribs to serve. If desired, serve with rosemary sprigs and sage leaves.
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
A few fun ideas for a Healthy Christmas appetizer tray!
Fabulous Client Testimonial!
https://www.realsimple.com/health/fitness-exercise/stretching-yoga/yoga-poses-for-muscle-tension
Here are six basic yoga stretches that target tense muscles in the neck, upper and lower back, and hips, which tend to get tight and strained during times of extreme stress (or even after sitting at a desk all day).
Light therapy: Not just for seasonal depression?
https://www.health.harvard.edu/blog/light-therapy-not-just-for-seasonal-depression-202210282840
Light therapy can help improve seasonal affective disorder (SAD). But many people don’t realize that it can also be effective for major depression, and depression that occurs during or...
Timeline photos
https://www.mindbodygreen.com/articles/how-to-lower-blood-sugar#TheExerciseCoachEastCobb
With the right lifestyle and dietary tweaks, maintaining your blood sugar is easier than you think.
All exercise is NOT created equal. Exercise has to force the body to make a positive adaptation. These positive adaptations include increased bone mineral density, improved metabolic function, strength gains, weight loss, balanced hormonal levels, and more.
The truth is that walking and other weight bearing activity like jogging does NOT stimulate these improvements.
Check out our blog article called "Are You Exercising At The Right Intensity?" ---> https://bit.ly/3FeZpEj
"When my doctor recommended adding strength training to my walking exercise, I chose The Exercise Coach for the convenience. Their 20-minute program provides me accountability and encouragement from friendly coaches, and the equipment to rebuild muscles that all naturally reduce as we age.
I am a grandmother, working nurse, and busy mom to teenagers so I need something quick, efficient, and convenient. The Exercise Coach program provides this and also motivates me to keep up the strength building activities.
I recently tried their Metabolic Comeback eating plan along with the exercises and was pleased with my results of weight loss while also building muscle mass.
The Exercise Coach offers a friendly, clean, convenient place to add some effective muscle building activities to my busy schedule."
-Elizabeth M., Southlake, TX
How to Combat Osteoporosis Through Strength Training ---> https://bit.ly/3VMixRd
The next nationwide Metabolic Comeback Challenge is coming in February! Available at participating studios - inquire at your studio.
Overeating? Mindfulness exercises may help
https://www.health.harvard.edu/blog/overeating-mindfulness-exercises-may-help-202203282714
It’s possible to overeat and not even realize it until you’ve finished a meal and doing so does not mean you have an eating problem or disorder. Mindfulness exercises can help yo...
Sleep Anxiety Can Cost You Hours of Rest—Here Are Some Ways to Spot It and Beat It
https://www.realsimple.com/health/preventative-health/sleep/sleep-anxiety
Sleep experts and doctors explain what sleep anxiety is, what the signs are, where it can come from, and strategies to help beat it for better rest.
(Recipe of the Week) Create a show-stopping main course for your upcoming holiday gathering. It is a simple recipe and would be great served with fresh roasted veggies and a beautiful salad. Here's how to make a perfect beef tenderloin!
Perfect Beef Tenderloin
(via: https://bit.ly/3UFMsZZ)
Ingredients
1 (4-lb.) trimmed beef tenderloin, tied with kitchen twine
4 teaspoons kosher salt
1 tablespoon coarsely ground black pepper
2 tablespoons unsalted butter
1 tablespoon olive oil
How to Make It
Step 1
Place beef on a rack set in an aluminum foil-lined rimmed baking sheet. Sprinkle evenly with salt and pepper, pressing gently to adhere. Refrigerate, uncovered, 8 to 48 hours.
Step 2
Remove beef from refrigerator, and let stand at room temperature 1 hour.
Step 3
Preheat oven to 250°F. Roast beef (keep on rack in pan) on center rack until a thermometer inserted in thickest portion registers 125°F (for rare), 1 hour and 10 minutes to 1 hour and 30 minutes, turning once.
Step 4
Remove beef from oven. Adjust oven temperature to broil. Combine butter and oil in a small saucepan, and heat over medium until butter melts.
Step 5
Brush beef with butter mixture. Broil until browned, turning once, about 2 minutes per side. Transfer to a carving board spread with Board Dressing, if desired, and let stand 15 minutes before slicing. Serve with Classic Horseradish Cream Sauce, if desired.
Note: This dish is approved for the 30-Day Metabolic Comeback Challenge provided that horseradish is not added. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT
What Is the Purpose of Sleep?
https://www.healthline.com/health/why-do-we-sleep
Research has shown that sleep helps your body and brain repair, restore, and reenergize.
"I’ve lost 30 pounds, added strength and endurance since joining. I’ve always felt the staff at the Exercise Coach is interested in seeing me reach my fitness goals. I don’t think I could have achieved the same fitness results as quickly as I did at any other gym.
I can always count on my coaches for nutritional information and support. My coaches have an awesome attitude and encouraging which makes the time spent fun!"
- Tracy H., Crown Point, IN
(Recipe of the Week) A quick and delicious easy vegan pumpkin soup recipe that is a total game changer. The aromatic spices inside and creamy canned coconut milk send the warm Fall flavors completely over the top.
Easy Vegan Pumpkin Soup
(Via: https://bit.ly/3GZJex9)
Ingredients
2 tablespoons ghee or coconut oil for vegan
2 yellow onions diced
8 cloves garlic minced
30 ounces canned pumpkin about 2 cans
30 ounces canned coconut milk
4 cups vegetable broth or chicken broth
1/4 cup red curry paste
1 teaspoon curry powder
1/2 teaspoon white pepper
1/2 teaspoon thyme
2 bay leaves
1/2 teaspoon nutmeg
sea salt to taste
black pepper to taste
red chili pepper flakes to taste
Instructions
Heat a large pot on medium heat and add the ghee or oil so it coats the bottom of the pan. Cook the onions until translucent, about 3 minutes. Add in the garlic cloves and canned pumpkin. Cook for another 4-5 minutes until your entire kitchen begins to smell!
Add in the canned coconut milk, broth, curry paste and spices (except the nutmeg, salt and peppers.) Cook on medium heat until the soup comes to a low boil. Lower the heat so the soup is simmering for another 20-25 minutes.
Remove the soup from the heat. Pull out the bay leaves with some tongs. Add in the nutmeg, sea salt and black pepper. Blend the soup in a high speed blender (or with an immersion blender if you have one.) Adjust the salt and pepper according to your taste preferences.
Serve warm and with some pomegranate seeds, pumpkin seeds and fresh cilantro. Enjoy!
Notes: This dish is approved for the 30-Day Metabolic Comeback Challenge.
This easy vegan pumpkin soup will last for up to one week in the refrigerator.
If you’re going to double or triple the batch, be sure to keep it in an airtight container in the freezer.
Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT
1513 Johnson Ferry Road, Suite 175
Marietta, GA
30062
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"Does Muscle Really Weigh More Than Fat?" Learn about Body Composition vs. Weight on the Scale in this episode of the Strength Changes Everything Podcast. Why is the ratio of our muscle mass to body fat so important? Why is regular strength training key for this? Check it out here --->
(New Episode 🎤) The Dose-Response Relationship in Exercise. This little-known principle in exercise determines whether you get the fitness results you are looking for ---> https://bit.ly/3myJsRJ
We challenge our clients to think about Fat Loss vs Weight Loss and improving body composition for long-term health and sustained results. Studies show that those who follow calorie-restrictive diet plans and engage in moderate "cardio" type exercise without strength training will end up with about 50% of their weight loss coming from muscle. This leads to a "yo-yo" effect due to reduced metabolic function, as well as frailty and increased injury risk due to having lost muscle. Learn why Strength Training is crucial for fat loss and improved body composition in this episode ---> https://bit.ly/3B0w110
(New Podcast Episode #38🎤) Many "diets" out there are designed to create a calorie deficit as a means to losing weight. These plans also often discourage exercise during this process. Unfortunately, what this leads to is a loss of muscle mass as part of the "weight loss". This loss of muscle is destructive to metabolic health, and leads to 95% of people re-gaining all of the weight they lost and then some. So, what IS the key to healthy and sustained weight (fat) loss? Muscle. Lear more here ---> https://bit.ly/3B0w110
Sarah Krippner- Vibrational Healing Coach
Crescent Circle SWCorrective Chiropractic East Cobb
Roswell RoadLangley Family Chiropractic, PC
Olde Towne Pkwy
Langley Family Chiropractic, PC
Olde Towne Pkwy
Hart Chiropractic and Wellness of Marietta
Church Street