The Exercise Coach Cleveland Park

(NEW STUDIO ALERT!) The Exercise Coach is NOW OPEN in Chesapeake, VA! Congratulations to Franchise partners Bryan and Wendy Bach on their new location! 💫

(NEW STUDIO ALERT!) The Exercise Coach is NOW OPEN in Eagan, MN! Congratulations to Franchise partner Brianne McVicker and team on their opening day!

"I'm in my 70's and knew I needed to do something to maintain my health. I don't feel as old as that sounds but knew my stamina and energy, and even my balance, was lagging. I also knew I wasn't going to go to a gym and do any lengthy workouts. To be honest the idea of a quick 20 minutes, twice a week, was very appealing. I knew I could commit to that. In the beginning I would end my workouts with a trip to get a scone, or at least a bagel. But I also wanted to lose a couple pounds (or more). When the Metabolic Comeback challenge came around I went for it. Gone were the scones and bagels, and in their place went to healthier foods.

The more I got into it the better I felt and the more I lost. I like to be in competition with just myself, and enjoyed the challenge each week. I have gained muscle and lost some lbs. I've only been coming here for about 6 months, but have lost 10 lbs total and do have more energy and stamina. For me, consistency has been the key."

- Kathy S., St. Louis. MO

The Wall of Stars is ready to go! Oct 1 kicks off our fall Metabolic Comeback Challenge! If you're not a member, you might want to consider joining for a month so that you can jump into a "Whole New You" with twice weekly 20-minute workouts ("Whole Body Effort") and healthy eating ("Whole Food Nutrition"). If you are a member, just let us know if you're interested in going for the prize (a free month's workouts) - or if you'd like to bit off something smaller, whatever it is. We've got lots of ideas!

(Recipe of the Week) Spicy jerk chicken with sweet mango salsa and coconut rice makes for the perfect flavorful meal.

Jerk Chicken Bowls with Mango Salsa and Coconut Rice

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

Coconut Cauliflower Rice
2 cups riced cauliflower
2/3 c water
1/4 cup coconut milk
dash of salt

Mango Salsa
1 mango
2 tablespoons red onion (finely chopped)
1 tablespoon cilantro (minced)
¼ lime wedge
salt (to taste)

Jerk Chicken
2 small boneless skinless chicken breasts (about 1/2 lb each, See Notes for cooking time if using larger breasts)
2 tablespoons jerk seasoning (no sugar added)
1 tablespoon oil

Instructions
Steam cauliflower rice in a saucepan until tender, stir in salt and coconut milk. Set aside.
Mix together the mango, red onion, cilantro, and salt. Squeeze a little lime juice over.
Season both sides of the chicken heavily with jerk seasoning.
Heat the oil in a skillet on medium high until oil shimmers. Add the chicken and cook 3-5 minutes on one side (or recommended time if larger breasts) without moving. Flip the chicken over and cook on the other side without moving.
Cut the chicken into slices and serve with the mango salsa and rice in a bowl with a wedge of lime.

Note: This dish is approved for the 30-Day Metabolic Comeback Challenge provided jerk seasoning has no sugar added. Make your own or use your favorite spice blend without added sugar. Find all recipes of the week on our Pinterest page: https://bit.ly/3VhrcuT

"I joined The Exercise Coach and have completed three months. What a difference! My blood pressure has returned to the normal range, I’ve lost inches and pounds (and a pants size) , and have energy now to keep up with my five grandchildren.

Most importantly, I completed the 30 Day Metabolic Challenge yesterday, and it was a great introduction to lasting lifestyle changes. Using the knowledge and skills gained during the past 30 days, it will be easy to stick to a healthy lifestyle and making good choices going forward. The staff was there for me the whole time and even shared their own struggles as they participated in the challenge as well.

TEC appealed to me immediately because the facility is bright, clean, and never crowded. The staff is supportive, knowledgeable, and approachable. I have recommended TEC to several friends and will continue to champion the facility."

- Debbie P., Worthington, OH

It's that time again! If you'd like to take the plunge for just a month - 2 free sessions followed by 8 workouts and a month of healthy eating supported by our Cleveland Park Exercise Coach team - please give us a holler. Call or text us at 202-792-2886 to book those free sessions!

(Recipe of the Week) Avocado Salmon Salad with an incredible lemon herb Mediterranean dressing! Loaded with cucumber, olives, tomatoes and feta cheese!

Mediterranean Avocado Salmon Salad

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

Ingredients

Marinade/Dressing:

•3 tablespoons olive oil
•2 tablespoons lemon juice fresh squeezed
•1 tablespoon red wine vinegar optional
•1 tablespoon fresh parsley chopped
•2 teaspoons garlic minced
•1 teaspoon dried oregano
•1 teaspoon salt
•1 pinch cracked pepper to taste
•1 pound skinless salmon fillets

Salad:

•4 cups Romaine lettuce or Cos lettuce leaves, washed and dried
•1 cucumber large, diced
•2 Roma tomatoes diced
•1 red onion sliced
•1 avocado sliced
•½ cup feta cheese crumbled
•⅓ cup pitted Kalamata olives or black olives, sliced - optional
•3 lemon wedges to serve

Instructions

•Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
•Coat the salmon with the marinade. Heat 1 tablespoon of oil in a skillet or grill pan over medium-high heat. Sear salmon on both sides until crispy and cooked to your liking.
•While salmon is cooking, prepare all of the salad ingredients and mix in a large salad bowl.
•Slice salmon and arrange over salad. Drizzle with the remaining UNTOUCHED dressing. Serve with lemon wedges.

Notes

Omit feta 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

Mark your calendar! The next nationwide 30-Day Metabolic Comeback Challenge is happening October 1-30 at participating studios. What is the Metabolic Comeback Challenge all about? Simply put, we combine Whole-Exercise + Food Nutrition which creates a Whole New You! Learn more about The Metabolic Comeback Here: https://bit.ly/4ebZ8lg

(Recipe of the Week) Grilled Steak & Shrimp (Surf and Turf) slathered in garlic butter makes for the BEST steak recipe! A gourmet steak dinner that tastes like something out of a restaurant, ready and on the table in less than 15 minutes.

Garlic Butter Steak & Shrimp

(via: https://bit.ly/3M9YDwj )

Ingredients

•6 tablespoons unsalted butter divided
•4 cloves garlic or 1 tablespoon minced garlic
•1 tablespoon fresh parsley chopped
•1 tablespoon olive oil
•4 New York Steak strip steaks Porterhouse steaks
•1 pinch salt
•1 pinch pepper
•8 ounces shrimp deveined, tails on or off

Instructions

•Mix together butter, garlic and fresh chopped parsley. Refrigerate until ready to use.
•Heat a large grill over high heat. Lightly grease grill plates with oil. Pat steaks dry with paper towel. Brush lightly with oil and generously season with salt and pepper.
•Grill steaks for 4-5 minutes each side until browned and cooked to desired doneness. Spread half of the butter all over of steaks. Transfer steaks to a warm plate and let rest for 5 minutes.
•While steaks are resting, melt remaining butter. Season shrimp with salt and pepper.
•Reduce heat to medium and grill your shrimp for 5-6 minutes, depending not the size and thickness of your shrimp. Flip each one halfway through cook time and continue cooking until they turn nice and pink in colour while white and opaque on the inside.
•Toss remaining butter through shrimp and serve with steak!

Notes

For steaks, you can use Strip, Sirloin, Rib eye, T-bone, Eye fillet, Scotch fillet or Porterhouse steaks.

This dish is approved for the 30-Day Metabolic Comeback Challenge provided butter used is organic. Find all recipes of the week on our Pinterest boards: https://bit.ly/2WMQchR

"I never hurt afterwards but I still build strength. My coach is utterly nonjudgmental and totally supportive. I can see visible progress. Best training experience ever."

- Urvashi P., Southlake, TX

(Recipe of the Week) Quick And Simple Chicken Cucumber Avocado Salad is so easy to make! A perfect salad to throw together at any time of the day with NO COOKING!

Chicken Cucumber Avocado Salad

(via: Source: https://bit.ly/3AsLyvx )

Ingredients

•1 Rotisserie chicken deboned and shredded, skin on or off
•1 English cucumber or continental, large, halved lengthways and sliced into ¼-inch thick slices
•4-5 Roma tomatoes large, sliced or chopped
•¼ red onion thinly sliced
•2 avocados peeled, pitted and diced
•½ cup flat leaf parsley chopped
•3 tablespoons olive oil
•2-3 tablespoons lemon juice or the juice of 2 limes
•1 pinch salt to taste
•1 pinch pepper to taste

Instructions

•Mix together shredded chicken, cucumbers, tomatoes, onion, avocados, and chopped parsley in a large salad bowl.
•Drizzle with the olive oil and lemon juice (or lime juice), and season with salt and pepper. Toss gently to mix all of the flavors through.

Notes

*Substitute parsley with fresh basil or cilantro
This dis is approved for the 30-Day Metabolic Comeback Challenge provided that Rotisserie Chicken used has no added sugar. Find all recipes of the week on our Pinterest boards: https://bit.ly/2WMQchR

"After just a few months of attending The Exercise Coach, I have gained strength, muscle mass, flexibility, and endurance! I have less back pain and fatigue that bothered me before The Exercise Coach. I play golf and have noticed I am hitting the ball farther and shot my lowest round of the year, a 78.

It is amazing that these results were achieved only attending two twenty-minute sessions a week. I am seventy years old and the coaches give me one-on-one coaching and attention to guide my exercises and prevent injury while providing motivation to improve and do my best. I highly endorse The Exercise Coach. They deliver results and I can attest to that."

-Roger C., Overland Park

A big thank you to Anny Calderon for her wonderful Cleveland Park artwork that includes The Exercise Coach! (And hello to our newest coach, Meghan!)

(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 boards: https://bit.ly/3VhrcuT)

"I love the Exercise Coach! They have given me the confidence and encouragement I needed to get stronger. The two, 20-minute workouts are doable. The coaches meet you where you are in your fitness journey. They challenge you with their workout creativity, and they personalize workouts with your input and priorities. The Metabolic Challenge gave me the incentive to make major changes in my diet. The results have improved every aspect of my life: weight, health, activity level, and a much better Pickleball Game!"

- Sue B., Worthington, OH

(Recipe of the Week) This healthy matcha smoothie is a great way to pack nutrients into your day and get a serious energy boost! It’s loaded with simple ingredients like sweet bananas, optional leafy greens, and sharp matcha powder for a well-balanced drink.

Matcha Smoothie

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

Ingredients

1 teaspoon matcha green tea powder
1 cup unsweetened almond milk - or any milk of your choice
1 frozen banana*
1 cup spinach - optional, for an added nutrition boost
1 tablespoon h**p seeds - optional
1 tablespoon maple syrup - optional (or honey or sweetener of choice) - feel free to add it if the fruit isn’t sweet enough*

Instructions

Put all ingredients in your blender. Add the matcha green tea powder last to avoid it sticking to the bottom of the blender.
Blend on high until the mixture is smooth and creamy. You might need to pause and scrape down the sides of the blender a couple of times to make sure everything gets blended.
Taste the smoothie and adjust the sweetness if necessary. If the smoothie is too thick for your liking, you can add a little more milk and blend again.
Pour into a glass and enjoy immediately!

*Note: This dish is approved for the 30-day Metabolic Comeback Challenge if omitting syrup. Try swapping banana + syrup for 1 scoop Vanilla Coach Fuel Protein Powder.

Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

This was super-exciting news for all of us! The camera angle's a little goofy because Sean wedged the camera in the tree braches so that Alexis wouldn't see it for the proposal. A total suprise. Well done and congrats to both of you! From all the coaches here at The Exercise Coach!

You’re not too out of shape to start with The Exercise Coach! Our workouts are highly personalized to whatever your fitness level is. Hear what Cleveland Park member Ellen M has to say....

(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

"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

Anne had a little fun with this one. 🙂

This is a bit delayed since our Metabolic Comeback Challenge ended in March, but we still want to appreciate and share Anne's words of support! We look forward to seeing you in the fall, Anne!