The Exercise Coach - Arrowhead

(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!

(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!

Timeline photos

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.

(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

"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

"I have been a client at The Exercise Coach for over three years and will continue for many more. The effect of my exercise sessions in a very short time is amazing and the program always keeps you working hard to achieve results.

I recently participate in the 30-day metabolic comeback challenge and was so satisfied with my results that I continued for an additional 30 days. I was able to lose 25 pounds, decrease my bodyfat by 3.6% and increase my lean muscle mass by 4%. The staff is exemplary and I look forward to continuing my health improvement goals with The Exercise Coach."

- Greg L., Dyer, IN

Timeline photos

"My wife and I have been working out at The Exercise Coach for two years. The first three times the 30-day Metabolic Comeback Challenge was offered I wanted nothing to do with it. At 64 years old I felt I was in pretty good shape, enjoyed eating what I wanted and had no desire to give up my happy hours.
Well... truth is I had developed some bad eating and drinking habits, gained a fair amount of weight, and my sleep was anything but sound. Robin and I decided to give it a shot. I went into this challenge very positive and truly wanted to see what I could accomplish in a month. We gave up our pasta, bread, dairy, processed foods, added sugar, and alcohol. It wasn’t as hard as I thought it would be and I did start to see changes. My mind was clearer, my sleep quality improved, my taste buds started to appreciate healthy foods and I generally felt better about myself.
The results were a total wake up call for me. I've lost 17 pounds and inches off my measurements. My memory is as sharp as it’s been in years and I want to continue on this path. I wish I had done this years ago, but as they say “Better late than never.”

- Jeff A., Ballentyne, NC

(Recipe of the Week) This savory and sweet harvest casserole is packed with veggies, protein, fresh herbs and all the best fall flavors! Serve it as a holiday side dish or a special seasonal meal. The leftovers are delicious for any meal!

Harvest Casserole (Chicken Sausage & Veggie)

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

Ingredients
3 cups butternut squash cut into 1” cubes
1 lb brussels sprouts halved or quartered, depending on size
4 tablespoons Olive oil divided
Sea salt and black pepper
1 small yellow onion diced
4 cloves garlic minced
6 links chicken sausage cut into coin shapes (check ingredients for no added sugars)
2 teaspoons fresh rosemary minced
2 teaspoons fresh sage minced
1 teaspoon thyme leaves
2 teaspoons fresh parsley minced
2 cups cauliflower rice fresh or frozen (buy this pre-riced)
1 apple (honey crisp), finely diced
1/2 cup pecans chopped
1/2 cup dried cranberries (juice-sweetened, no sugar added. Find at Trader Joe's)
1/2 teaspoon cinnamon
Sea salt and black pepper to taste
Fresh herbs for garnish if desired

Instructions
Preheat your oven to 425° F and line 2 baking sheets with parchment paper. Place the squash on one sheet and the Brussels sprouts on the other. Drizzle both with one tablespoon each of the oil and sprinkle all over with salt and pepper. Bake in the preheated oven for 25 minutes, stirring the Brussels sprouts halfway through. You can remove the Brussels sprouts sooner if you don’t want them to brown too much. Once done, reduce the heat to 400° F.
Meanwhile, heat a large skillet over medium heat and add the remaining 2 tablespoons of oil. Cook the onions until translucent, then add the garlic and cook about 30 seconds. Stir in the chicken sausage and fresh herbs, and cook until the sausage is browned on the outside.
Add in the cauliflower rice, apples, pecans and cinnamon and cook, stirring, until the cauliflower rice and apples begin to soften. Stir in the cranberries and season with salt and pepper to taste, then remove from heat.
Spray a 9 x 13” baking dish with cooking spray and combine the sausage rice mixture with the roasted squash and sprouts in the dish. Bake in the preheated oven for 12-15 minutes or until the top is toasty. Serve garnished with fresh herbs if desired, as a meal or holiday side dish. 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