The Exercise Coach Encinitas

(Recipe of the Week) This festive watermelon blueberry salad with raspberries, blackberries, basil, mozzarella and a simple lemon vinaigrette is perfect for 4th of July celebrations or any hot summer day! It's refreshing, super easy to make and a serious crowd-pleaser.

Watermelon Blueberry Salad

(via: https://bit.ly/45RgWPY )

INGREDIENTS

4 cups watermelon, sliced into 1" cubes
2 cups blueberries
1 cup raspberries
1 cup blackberries
8 oz mozzarella, cubed into 1/2 inch pieces
6-8 large basil leaves, sliced thinly

Vinaigrette:

1/4 cup extra virgin olive oil
2 tbsp freshly squeezed lemon juice
2 tbsp champagne vinegar*
1/4 tsp salt
Pepper to taste

INSTRUCTIONS

Whisk together all ingredients for vinaigrette.
Add watermelon, berries, basil, mozzarella and vinaigrette to a large bowl. Toss well until evenly coated. Serve right away topped with more fresh basil, or refrigerate for 1 hour before serving.

Note: Omit cheese to make this dish approved for 30-Day Metabolic Comeback Challenge. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

(Recipe of the Week) This fajita salad is loaded with tender steak, veggies, and a quick and flavorful dressing. It’s a healthy Mexican dinner recipe that you can throw together in about half an hour!

Fajita Salad with Steak

(via: https://bit.ly/3V9OKTt )

For the Fajita Salad Dressing

½ cup olive oil
⅓ cup freshly squeezed lime juice (juice of 2 to 3 limes)
1 teaspoon ground cumin
½ teaspoon chili powder
½ teaspoon kosher salt
1 pinch cayenne pepper

For the Fajita Salad

1 pound flank or skirt steak
½ teaspoon ground cumin
½ teaspoon sweet paprika
1 ½ tablespoons olive oil
½ of one medium red onion (thinly sliced)
2 medium red or orange bell peppers (thinly sliced)
½ teaspoon kosher salt (plus more for seasoning)
¼ teaspoon freshly ground black pepper (plus more for seasoning)
1 medium romaine lettuce heart (about 8 ounces, chopped (I used red tipped romaine))
2 cups grape tomatoes (or cherry tomatoes, halved)
1 medium avocado (sliced)

Instructions

For the Dressing

Whisk all the ingredients together in a small bowl until combined and emulsified; set aside.

For the Steak

Heat a 10-inch cast iron skillet over high heat for about 10 minutes; the pan should smoke just a bit when it is properly heated. Meanwhile, liberally season the steak with salt, pepper, cumin, and paprika on both sides.

Add the steak to the pan and cook undisturbed until a deep golden- brown crust forms, about 4 minutes. Flip and cook until the steak registers 130°F for medium-rare, checking and flipping every 2 minutes, about 4 minutes more. For medium, cook until the steak registers 140°F, about 6 minutes more.

Transfer the steak to a cutting board and tent with aluminum foil to rest.
Reduce the heat to medium and add the oil to the skillet. Add the onion, peppers, salt, and pepper, and cook, stirring occasionally, until softened and lightly charred around the edges, about 8 minutes. Remove from the heat.

For the Salad

Speed the lettuce over a large platter. Slice the steak across the grain. Add the steak, onions, peppers, tomatoes, and avocado to the greens, drizzle with the dressing, and toss to combine. Serve warm.

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 recently participated in my second 30-Day Metabolic Comeback Challenge at The Exercise Coach. I participated so that I can continue to learn how to eat healthier, and gain more lean muscle mass. By participating in The Challenge, I have learned to make better food choices as well hold me more accountable. I was very happy to found out that I was the male winner as I lost body fat and gained five pounds of lean muscle mass. I would highly recommend The Exercise Coach. 20-Minutes, Twice per week does it. Strength Changes Everything!"

- Phil R. Lake Zurich, IL

(NOW OPEN!) Congratulations to Franchise Partners Stan & Monica Czyzyk on the opening of their new location in Medford, NJ! 💫

(NEW STUDIO ALERT!) Congratulations to Franchise Partner Sid Dayal and his team on the opening of their new location in Fremont, CA! 💫

(Recipe of the Week) This shrimp scampi recipe makes easy appear elegant with large shrimp bathed in a garlicky, lemony butter sauce dished up as an appetizer or served as a main with Zucchini noodles or cauliflower rice.

Shrimp Scampi

(adapted from:

Ingredients
1 pound wild caught large shrimp with shells
4 tablespoons extra virgin olive oil , divided
4 cloves garlic , pressed or minced
1 teaspoon kosher salt
½ teaspoon red pepper flakes
4 tablespoons butter
⅓ cup white wine or chicken stock
2 tablespoons fresh lemon juice , or ½ lemon
1 tablespoon minced parsley

Instructions

Thaw the shrimp in cool water and remove the shells then devein the shrimp. Discard the shells, rinse and drain the shrimp then transfer to a small bowl. Drizzle with 2 tablespoons olive oil, half of the garlic, ½ teaspoon kosher salt and the red pepper flakes. Toss to coat and set let sit for 20 minutes for flavors to build.

In a large skillet, warm 2 tablespoons olive oil over medium heat. Add the shrimp and garlic mixture to the skillet, spacing evenly in the pan. Cook for 1 to 1 ½ minutes then flip the shrimps over when they begin to become opaque. Cook for 1 more minute or so, watching so the shrimp turn golden but don't brown too much and the garlic doesn't burn. Transfer the shrimp to a small bowl or plate. If you have browned bits of garlic, move the skillet from the heat and remove the browned garlic as it will be bitter.

Melt 3 tablespoons of the butter in the skillet over medium heat and add the remaining garlic. Cook for 30 seconds or until fragrant then stir in the white wine and lemon juice. Cook for 5 minutes or until the sauce thickens and reduces by half, stirring occasionally.
Add the shrimp with any juices back to the pan and stir in the last tablespoon of butter and ½ teaspoon kosher salt or to taste. Sprinkle with the minced parsley, stir, and cook for 1 more minute.

Note: Sub chicken stock for white wine 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

"I started The Exercise Coach 3 months ago. My first impression that it was very clean with tons of natural lighting and friendly. The coaches have all been so positive and knowledgeable. The workouts are very doable, seemingly low impact, but very intense! 20 mins later you are waking out feeling stronger and more accomplished then when you walked in. When I had a shoulder injury out side of the gym, they were able to curate my workout to accommodate my limitations. I recommend Exercise Coach to everyone! Even if you like you are too busy, or hate exercise, or feel too out of shape- trust me- You can do this and you’ll be better off for it!"

- Nicole R., Worthington, OH

(Recipe of the Week) Need a healthy snack or appetizer idea? This fresh homemade Greek Yogurt dip is perfect for dipping fresh crunchy veggies while getting some protein in at the same time!

Greek Yogurt Dip

(adapted from: https://bit.ly/3Vc5NUU )

Ingredients

2 cups plain Greek yogurt
3 tablespoons finely minced fresh parsley
1 tablespoon minced fresh dill
4 teaspoons apple cider vinegar
1 ½ teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon sea salt plus more to taste
Freshly ground black pepper to taste

Instructions

Measure the Greek yogurt into a medium bowl. Stir in the parsley, dill, vinegar, garlic powder, onion powder, salt, and pepper until well incorporated. Taste and adjust the seasonings, adding more salt if necessary.
Cover and chill (for at least 4 hours, but ideally 8 hours to overnight) to allow the flavors to blend. Garnish with additional fresh herbs, if desired, and serve with raw veggies.

Note: This recipe is not approved for the 30-Day Metabolic Comeback Challenge due to the dairy in the Greek Yogurt. Fresh guacamole makes a great substitute. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

"I have been going to The Exercise Coach for almost a year now. I completely believe in the workout philosophy and the importance of strength training for overall health. The efficiency of the 20-minute workout and the fact that the exercises provide resistance throughout the entire movement make the program extremely attractive. The best part of the studio experience is of course …. the coaches! They are all amazingly supportive and encouraging. They take the time each session to review the correct form for the movements, while also staying on top of any physical injuries or issues that might require an adjustment for the exercise. Throughout the workout, they continually push you to achieve your absolute best…. while also making it fun. While you only spend 20 minutes in the studio each session, the coaches make you feel like you are part of a family. Five stars for The Exercise Coach!!!"

- Hollie W., Franklin, TN

"Yay! I had a check-up this week after finishing the 30 Day Metabolic Reset Challenge. My doctor loved my weight loss (down 30+ pounds since 6 months ago), but even better - she told me I could stop taking the statins! My cholesterol levels were great! Bad cholesterol way down; good cholesterol way up! My blood pressure, which has usually been “normal,” is now “low normal.” She was very impressed with The Exercise Coach for getting me here.

I am definitely planning to stick with the 80/20 plan to keep those numbers working for me. I am also walking in addition to my regular Exercise Coach appointments, and I feel stronger than I have in 10 years.

And as a fun side note: my garden is going to love my compost. In the past, it's been mostly coffee grounds. Now it includes not just coffee grounds, but also orange peels, banana peels, apple cores, stems and leaves off vegetables, and more egg shells.

My coaches have been some of my best cheerleaders. (Emily gives me a big cheer when she drives past me when I'm walking.) Thank you so much!"

- Karen J., Murfreesboro, TN

(Recipe of the Week) Strawberry Spinach Salad is a healthy, vibrant, and easy-to-make recipe that comes together in 15 minutes! This salad will make a perfect side dish for any weeknight dinner. It is also a crowd-pleaser for many holiday occasions, picnics, potlucks, and other friends and family gatherings!

Strawberry Spinach Salad

(adapted from: https://bit.ly/4btcIjt )

Spinach Strawberry Salad
10 oz baby spinach fresh
3 cups strawberries cleaned and hulled, sliced
1 cup blueberries
⅓ cup feta cheese crumbled
1 cup pecans toasted, some of them chopped
Balsamic Dressing (homemade no-sugar added)

Instructions

Salad
In a large bowl, combine all of the salad ingredients, except the pecans. Toss to combine.
Divide the salad into individual serving bowls.
Top each serving bowl with whole and chopped toasted pecans.
Drizzle the top of the salad in each bowl with balsamic dressing.

Note: To make this dish approved for the 30-Day Metabolic Comeback Challenge, omit feta and use a homemade, no-sugar added balsamic dressing. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT

"What a great program!

I’ve never been very committed to a regular exercise routine. My schedule won’t permit it. It takes too much time. That and I really don’t like the Big Box gyms. I had a lot of excuses for why not to exercise.

Then, my wife heard about The Exercise Coach in Brookfield and suggested I give it a try. In April of 2021 I did just that. After the first 2 introductory sessions, I was hooked. It’s quick, focused and a VERY well-planned personalized program. After 10 months of twice a week 20 minute workouts, I am well on my way to achieving both my strength and weight goals.

Twenty minutes a class. An excellent focused program with the best trained and certified encouraging coaches I’ve ever experienced."

- Dan Z., Brookfield, WI

(Recipe of the Week) These garlic basil sautéed shrimp are a super easy to make and incredibly flavorful.

Garlic Basil Sauteed Shrimp

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

INGREDIENTS:

1 pound of tail on shrimp, cleaned and de-veined
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon smoked paprika
1 teaspoon kosher salt, or to taste
1/2 teaspoon black pepper
1 teaspoon avocado oil + 3 tablespoons avocado oil, ghee, or coconut oil for frying
fresh lemon wedges
1/2 cup fresh basil leaves (can substitute with 1 teaspoon dried basil in the spice mix)

DIRECTIONS:

Clean, rinse, and pat shrimp dry very thoroughly with paper towels.
Transfer to a large bowl and toss with garlic powder, onion powder, smoked paprika, 1 teaspoon avocado oil, salt, and pepper until thoroughly coated with spice mixture.
Heat 3 tablespoons avocado oil in a large skillet over medium high heat until oil is hot and shimmering.
Add shrimp in batches and cook in a single layer for about 1 minute, until the edges have started to turn pink. Flip and cook on the second side for another minute or so. As soon as the shrimp are done remove to a plate so that they don’t over cook. They will continue cooking a little bit after they are removed from the heat. If you’re shrimp are on the smaller side, you’ll probably want to shorten the cooking time to about 30-45 seconds for each side. They cook much faster than you think, and you want to cook them only until they’re just barely done.
Continue cooking shrimp in batches until all of the shrimp are done. Top with a quick squeeze of lemon and all the fresh basil. Serve immediately over rice, salad, pasta, or another favorite dish and ENJOY!

Note: This dish is approved for the 30-day Metabolic Comeback Challenge. Find all Recipes of the Week on our Pinterest page: https://bit.ly/3VhrcuT

(Recipe of the Week) These carrots are roasted until perfectly tender, naturally sweet, and so easy to throw together. Even kids love them!

Roasted Parsley Carrots

(via: https://bit.ly/3QfPc0F )

Ingredients

1 lb whole carrots
2 tbsp ghee or butter
salt to taste
1 1/2 tbsp dried parsley

Instructions

Preheat oven to 400 degrees.
Peel your carrots. Cut into sticks approximately 2 1/2 - 3 inches long and 1/2 - 1 inch wide.
Throw your carrots on a baking sheet. They should form a single layer so you don't have carrots on top of carrots.
Divide your ghee on top of the carrots in a few little blobs. It will melt while it cooks and spread throughout all the carrots. Salt.
Bake for 25-30 minutes. Carrots are done when they're tender and you see some browning.
Sprinkle dried parsley over carrots before servings.

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 have been going to Exercise Coach for about three years, and have twice participated in the 30 day challenge. During this most recent challenge, I lost almost 10 pounds, and increased my muscle mass and BMI as a result of better eating and twice-weekly workouts with the "COACH". I find the short, just-right intensity sessions are easy to work into my busy schedule so I have been able to maintain the workouts for these three years.

My achievements at Exercise Coach have exceeded my previous attempts of body-building at big-box gyms and various attempts of dieting.

I am looking forward to the next 6 months of workouts and the next 30 day challenge."

- Myron R., Buffalo Grove, IL

(NEW STUDIO ALERT!) Congratulations to Franchise Partners Dana & Ron Kilgore on the opening of their studio in South County, MO! 💫

(NOW OPEN!!) A big Congrats to Franchise Partner Nathan Cleveringa and his team on the opening of their studio in Aurora, CO! 💫

(NEW STUDIO ALERT!) Congratulations to Franchise Partner Jonathan Mead and his team on the opening of their location in Springfield, VA! 💫

(NOW OPEN!) A big congratulations to franchise partners Lauren and William Gonzales on the Grand Opening of their studio in Green Hills, TN! 💫

(Recipe of the Week) Celebrate Cinco de mayo with this recipe! Grilled or sautéed chicken smothered in a delicious avocado mango salsa is the perfect balance of savory and sweet. It's a healthy entree that really wows!

Avocado Mango Chicken

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

Ingredients
Chicken + Marinade
4 chicken breasts
2 tbsp balsamic vinegar
2 tbsp lime juice
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp garlic powder
1 tbsp olive oil, extra virgin, This is to keep chicken from sticking to the grill.

Avocado Mango Salsa
4 mangoes, peeled, pitted, diced
1 tbsp cilantro, finely chopped
2 tsp lime juice
1/2 tsp salt
1/4 tsp chili powder
1/8 tsp garlic powder
3 avocados, halved, peeled, pitted, diced

Instructions
Slice the chicken breasts horizontally. This will give you 8 thin cutlets so they'll cook faster and more evenly.
Add chicken cutlets, balsamic vinegar, lime juice, salt, black pepper, and garlic powder to a large ziploc bag. Remove excess air from the bag and seal closed. Let chicken marinade for a minimum of 30 minutes.
While chicken is marinading combine mango, cilantro, lime juice, salt, chili powder, and garlic powder in a bowl and stir. Do not add the avocado yet as it browns pretty quickly (yes, even with the lime juice).
Grill or sauté your chicken depending on your preference. I'm providing instructions for both below.

To grill: Preheat grill to medium high heat. Brush marinated chicken with 1 tablespoon of olive oil. Place chicken on the grill. Grill chicken, turning occasionally, until completely cooked through. (For perfect grill marks try to only flip the chicken once.) Grilling time is typically around 9 to 10 minutes total but time varies depending on the thickness of your chicken (we're using cutlets here so they're pretty thin) and how hot your grill gets.
To sauté: Add 2 tablespoons of olive oil or another cooking fat to a skillet on the stove. Heat the oil over medium high heat. (You'll know it's ready when the chicken sizzles as you place it in the pan.) Add each chicken cutlet to the skillet in a single layer. Cook for about 4 to 5 minutes. Flip your chicken. Cook for an additional 4 to 5 minutes, or until chicken is cooked through and juices run clear.
When you're ready to serve, add the avocado to your mango mixture and gently stir. If you use a ripe avocado, the more you stir the more it will break down. Taste. Add more salt or lime juice if desired.
Top each cutlet with the avocado mango salsa and 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

“Being over 50 and the scale never budging, I thought I’d take a chance on me and build my strength and if I lost some weight along the way that’s a bonus. Having a chronic illness, I wasn’t sure what program would work for me. I joined the The Exercise Coach back in late fall to challenge myself and have a little me time. I chose to do the 1:1 training so I could learn. I love that I can stop on my way home from working all day but yet not taking up several hours to get my work out in. The trainers that I’ve worked with have been kind and teach me how to do the exercises properly. I love it! I feel welcome and I’m seeing differences in my strength, energy and overall, well being. They fit the session for ME! I wasn’t sure how the metabolic challenge go but I was hopeful that this little kick start would get my metabolism going! The recipes in the book were satisfying and very tasty. I was able to make meals for myself and even got to introduce my family some new meal choices.”

-Sheri U., Upper Arlington, OH

(Recipe of the Week) This Air Fryer Salmon is easy to prepare, perfectly flaky, and simply seasoned! Ready in just 10 minutes!

AIR FRYER SALMON

(via: https://bit.ly/4aR8OAI )

Ingredients
4 salmon fillets, 6 oz each
1 tbsp olive oil, extra virgin
1 tsp garlic powder
1/2 tsp paprika
1/2 tsp salt
1/4 tsp black pepper

Instructions
Preheat air fryer to 400 degrees.
Use paper towels to carefully pat the salmon dry.
Rub each salmon fillet with olive oil. Season with garlic powder, paprika, salt, and pepper.
Place fillets skin side down (if your fillets have the skin) in the air fryer. They should be in a single layer. Air fry for 7 to 10 minutes. I recommend checking it at the 7 or 8 minute mark and cook for additional time if necessary. You'll know it's done when the fillets flake easily with a fork. Cooking time can vary depending on the thickness of your fish and the model air fryer used.

Note: This dish is approved for the 30-Day Metabolic Comeback Challenge.
If using frozen salmon, place it skin side down in the air fryer (without seasonings) for 6 minutes to thaw it. Then add the seasonings to the top and follow the recipe. Total cooking time if using frozen salmon will be 13 to 16 minutes because of the 6 additional minutes in the air fryer to thaw.
Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

"All of [The Exercise Coach’s] help with training has paid off. We have completed three days of the Camino Real and walked over 40 miles thus far. My body is holding up quite well."

Mary Anne G - Cleveland Park, DC

(NEW STUDIO ALERT!) Congratulations to Franchise Partner Prakash Eswaran and team on their grand opening in Folsom, CA! 💫