The Exercise Coach - Central Omaha

(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

"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) 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! 💫

Congratulations to our Omaha and St Louis The Exercise Coach studios. It was a honor to accept several awards for your hard work in 2023 that included being the best in client retention and the second best in studio performance among 200+ studios. You all continue to be leaders in our company and in our industry.

(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! 💫

(Recipe of the Week) This smoothie is a delicious way to start your day with fiber, healthy fat, and protein. Use Vanilla WheyCool or Pure Paleo available in-studio. 2 scoops will get you 40g of protein! Adjust liquid and add ice to reach desired consistency.

Download our FREE smoothie recipe booklet here: https://bit.ly/3PXps9l

(NOW OPEN!) A big Congratulations to Franchise Partners Eric & India Morgan on the opening of their 2ND STUDIO located in Midlothian, VA! 💫

"I joined The Exercise Coach in July of last year, hoping to continue a recovery journey after injury and improve my overall fitness. I had so much success in three months, I committed to another year of the program.

I have worked with coaches and personal trainers most of my adult life. Exercise Coach is, minute for minute, the most effective and streamlined workout plan I have ever encountered.

I had hoped to gain core strength and leg strength, and I achieved more than I thought might be possible: increased flexibility and stamina, increased strength everywhere which impacts my gait, my energy, my posture, and ability to function both at work and around the house. The data-driven approach with effective, positive coaching in a great environment has given me the information I need to continue to make changes that make a difference. I’m 64, and my plan is to age with healthy intention.

My husband joined me in the metabolic challenge in Feb/March. We spent a few weeks preparing—finding and testing recipes that we would both enjoy, clearing the pantry of the worst offenders, and imagining the changes we would make and the benefits we would achieve. True changes come slowly for me/us, and the consistent encouragement and feedback keep me accountable. “We’re not going back,” he told me this morning.

I don’t talk much about my journey back from injury, but my friends have noticed and asked what’s made the recent difference. 3 of them are now signing up for the two free sessions to see if it’s a good fit for them and their goals. I think that’s a special kind of testimony and certainly great feedback for me.

Thank you, Exercise Coach!"

- Dawn S. Upper Arlington, Ohio

(Recipe of the Week) Buffalo Cauliflower makes for a great snack or appetizer, and is such a simple recipe too!

Buffalo Cauliflower

(adapted from: https://bit.ly/3P5VMWT)

Ingredients:

1 small head cauliflower
2 eggs, whisked
1 cup blanched Almond Flour
1/2 cup Buffalo Sauce (I use Primal Kitchen or Franks Red Hot)
1 tsp garlic powder
1 tsp onion powder
1/4 tsp sea salt
1/4 tsp pepper

For the ranch sauce:
1/2 cup cashews (soaked for 4+ hrs) + 1 lemon + 1 garlic clove + 1/3 cup water + 2 tbsp unsweetened coconut milk + 2 tbsp fresh dill + sea salt & pepper

Instructions:

Preheat the oven to 425 degrees.
Cut the cauliflower into pieces.
Prepare the dipping mixture by putting 2 eggs in a bowl and the almond flour, garlic powder, onion powder, salt & pepper in another bowl.
Dip each piece of cauliflower into egg mixture and then roll into flour mixture. Place on baking sheet.
Continue until you have coated all of the cauliflower.
Place on baking sheet.
Bake for 25 minutes until pieces are a little crispy on the edges. Make sure to shake up halfway through to prevent from sticking.
Put the baked cauliflower back into the bowl & pour the hot sauce on top. Completely coating the cauliflower. Pour back onto baking sheet.
Place in the oven for an additional 8 minutes. Then broil on HIGH for 1 minute. Option to broil longer but keep an eye on them!
For the ranch sauce, combine all the ingredients in the food processor and blend. (You’ll have to blend it for a little until cashew pieces are blended completely.

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

(NEW STUDIO ALERT!) Congratulations to Franchise Partners Bill & Char Holmes on the opening of their 2ND STUDIO! The Exercise Coach Powell is now OPEN! 💫

(Recipe of the Week) This Roast Chicken Soup uses leftovers to create a hearty meal filled with nutritional vegetables. Create a crowd-pleasing meal from last night's leftovers that has comfort written all over it.

Leftover Roast Chicken Soup with Roasted Vegetables

(via: https://bit.ly/3uRd5Er)

INGREDIENTS:

2 garlic cloves, minced
2 carrots, peeled and cubed
1 cup butternut squash, peeled and cubed
1 small sweet potato, peeled and cubed*
½ yellow onion, quartered
2 tablespoons extra virgin olive oil
4 cups chicken stock, store-bought or homemade
2-3 cups leftover shredded chicken or 1 pound uncooked chicken breasts
¾ teaspoon dried parsley
1 teaspoon sea salt
½ teaspoon dried thyme
½ teaspoon dried rosemary
¼ teaspoon dried oregano
¼ teaspoon cracked pepper
1 cup water
2 cups baby spinach

DIRECTIONS:

1. Preheat oven to 425 degrees F.
2. Toss the vegetables in the olive oil and sprinkle with salt and pepper. Roast for 20 minutes, until the vegetables are tender.
3. Meanwhile, bring the chicken stock to a simmer in a large stockpot. Add the chicken, herbs, and salt and pepper. Cover and cook while the vegetables are roasting, about 15 minutes. For raw chicken breasts, cook for about 45 minutes, until chicken is cooked through and tender enough to shred with a fork.
4. Add half the vegetables to the soup, and place the other half in a blender. Make sure to put all of the onions quarters into the blender. Puree the vegetables with the 1 cup of water.
5. Add the vegetable puree and baby spinach to the soup. Simmer for 5-10 minutes, until the spinach is wilted and the soup is hot.
6. Adjust seasonings to your 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