The Exercise Coach - Pembroke Pines

(Recipe of the Week) Grilled Chili Lime Chicken Fajita Salad with a dressing that doubles as a marinade! A genius way of keeping ALL of the incredible flavors in this salad!

Grilled Chili Lime Chicken Fajita Salad

(via: https://bit.ly/2tY3qII)

Ingredients

Marinade/Dressing:

3 tablespoons olive oil
100 ml lime juice freshly squeezed
2 tablespoons cilantro chopped
2 cloves garlic crushed
1 teaspoon brown sugar
¾ teaspoon red chili flakes or red pepper flakes - adjust to your preference of spice
½ teaspoon ground cumin
1 teaspoon salt

Salad:

4 boneless chicken thigh fillets skin removed
½ yellow bell pepper deseeded and sliced
½ red bell pepper deseeded and sliced
½ onion sliced
5 cups Romaine lettuce or cos lettuce leaves, washed and dried
2 avocados sliced
1 pinch cilantro extra to garnish
1 pinch sour cream optional - to serve
Instructions

Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.

Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry pepper and onion strips until cooked to your liking.

Slice chicken into strips and prepare salad with leaves, avocado slices, peppers, onion strips and chicken. Drizzle with remaining marinade/dressing and serve with (optional) extra cilantro leaves and sour cream.

Note: This dish is approved for the 30-day Metabolic Comeback Challenge if omitting brown sugar and sour cream. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

"Big gyms have always intimidated me, The Exercise Coach is small and not overwhelming. The coaches are awesome and extremely helpful. I also love that each session is 20 minutes and I receive a legit workout. I'm also able to fit 2 days into my schedule which is super convenient."

- Rebecca S., Colleyville, TX

(Recipe of the Week) Deliciously sweet and tart cherry lime smoothie made with 6 simple ingredients and a wonderful boost of protein from greek yogurt. This easy smoothie tastes just like cherry limeade but has a thick, creamy texture you'll love. The perfect, refreshing breakfast or snack!

Cherry Lime Smoothie

(via: https://bit.ly/4cIw58R)

Ingredients

●1 cup frozen cherries
●1 teaspoon lime zest
●2 tablespoons fresh lime juice
●2 large pitted medjool dates*
●½ cup plain greek yogurt*
●1 teaspoon vanilla
●¼-½ cup dairy free milk, plus more as needed
●½ cup ice

Instructions

1.First soak your pitted dates in 1 cup of very warm water for at least 5 minutes. This will help them soften up and perfect for blending. While the dates are soaking you can get all your other ingredients out, measured and ready.

2.Add all ingredients to a high powered blender: frozen cherries, lime zest, lime juice, pitted dates, greek yogurt, vanilla, milk, and ice. Feel free to add any optional add-ins to your smoothie if you’d like. Blend until smooth, adding more milk to thin, if necessary. Pour into a glass and enjoy!

*Note: Omit yogurt and dates and swap for 1 scoop vanilla Coach Fuel protein to make 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

"What more could you possibly ask for? The Exercise Coach is conveniently located and has great hours. The Exercise Coach has a one-of-kind technology that is unlike anything I have ever experienced. If you want to improve your strength and your health, the The Exercise Coach is for you. It takes only 20-minutes, two times a week. You will see results."

- Cindy F., Southlake, TX

"I was excited to join the Metabolic Comeback challenge at The Exercise Coach for a second time. I prepared in the weeks ahead of it by getting rid of any temptation foods like unhealthy snacks and ice cream. It definitely helps having only healthy food choices around when a craving comes on! It seems that these challenges always come up during what is a challenging time. My Marriott theater “girls night out dinner” was during this time so I chose a filet mignon and asparagus (no potatoes). Then I also had an overnight trip to a water park with my 3 year old grandson and some friends. I brought along a salad for dinner and prepared healthy snacks so we nibbled on sliced apples in the evening. I also went to the movies and brought along some pecans to snack on during the movie. I’ve learned that you can still socialize and make healthy choices! The definition of Insanity is doing the same thing over and over again and expecting different results. I’m so excited that this program works if you’re dedicated to it! It’s only 30 days and then if you can continue at 90/10 you can see even further great results! Thanks to all the coaches at The Exercise Coach who kept me motivated to keep on going!"

- Jennifer N., Lake Zurich, IL

(NEW STUDIO ALERT!) Congratulations to Franchise Partners Mark & Amy Besoushko on the opening of their new location in Boise, ID! 💫

(Recipe of the Week) A delicious chicken dish inspired by the flavors of Margherita pizza!

Chicken Margherita

(adapted from: https://bit.ly/3S70Bkl)

Chicken Ingredients:

•4 (6 ounce) boneless skinless chicken breasts
•1/2 cup balsamic vinaigrette
•1/2 teaspoon Italian seasoning (optional)
•8 ounce fresh mozzarella ball, sliced
•1/4 cup basil pesto
•2 cups tomato, diced
•1 tablespoon basil, thinly sliced

Basil Pesto Ingredients:

•½ cup toasted pine nuts or pepitas
•2 tablespoons fresh lemon juice
•1 small garlic clove
•¼ teaspoon sea salt
•Freshly ground black pepper
•2 cups fresh basil leaves
•¼ cup extra-virgin olive oil, more for a smoother pesto

DIRECTIONS:

1.Marinate the chicken in the balsamic vinaigrette along with the Italian seasoning for 30 minutes to overnight.
2.Grill (or pan sear) the chicken over medium-high heat until cooked through and slightly charred, about 2-4 minutes per side, before topping with the mozzarella and letting it heat until it just starts to melt.
3.Serve topped with the basil pesto, diced tomatoes, and fresh sliced basil!

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

(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! 💫