The Exercise Coach - North Pembroke

07/17/2025

(Recipe of the Week) A quick, mouthwatering dessert perfect for when peaches are in-season. The perfect ending to your summer BBQ.

Grilled Peaches with Cinnamon Honey Butter

(via: https://bit.ly/46djb2e )

Ingredients
2-3 sweet ripe peaches, sliced in half and pits removed
2 tablespoons butter
2 tablespoons honey
1/2 teaspoon cinnamon
lightly sweetened whipped cream
mint leaves (optional)

Instructions

Heat a grill pan on the stovetop (or a standard outdoor grill) over medium-high heat. Place the peach halves face down onto the grill, cooking for about 5 minutes or until nice grill marks are achieved and the peaches are warm and have softened a bit, turning the peaches 90 degrees halfway through cooking.
Meanwhile, heat a small saucepan over medium-low heat. Add the butter, honey, and cinnamon. Cook 1-2 minutes or until melted and smooth. Keep warm until the peaches are ready.
Put grilled peach halves onto serving plates. Top with lightly sweetened whipped cream and drizzle with cinnamon honey butter. Top with mint leaves, if using. Serve promptly.

Note: Omit honey and try unsweetened whipped coconut cream in place of whipped cream (or omit) & organic butter 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

06/25/2025

(Recipe of the Week) This easy arugula chicken salad features grilled chicken, fresh pear slices, and toasted walnuts. Easy to customize!

Grilled Chicken Arugula Salad with Pears and Walnuts

(via: https://bit.ly/40p7LEC)

Ingredients

For the Lemon Dressing:

1 teaspoon Dijon mustard
1 Tablespoon lemon juice
3 Tablespoons extra virgin olive oil
kosher salt and fresh cracked black pepper, to taste

For the Salad:

2 grilled chicken breasts, sliced (see recipe notes)
1/4 cup roughly chopped walnuts, toasted
1 pear, sliced
4 heaping cups fresh arugula

Instructions

Make the Dressing:

Add dijon mustard, lemon juice, olive oil, and a pinch of salt and pepper to a small mason jar with a tight fitting lid.

Attach the lid and shake the jar vigorously for at least 30 seconds, until the dressing is smooth and emulsified. Note: If you don't have a jar, whisk the dressing together in a small bowl or mix it in a small blender.

Assemble the Salad:

Add sliced grilled chicken, toasted walnuts, pear slices, and arugula to a large mixing bowl.
Drizzle your desired amount of lemon dressing over the salad; toss to combine. Serve immediately.

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

02/25/2025

"Twice a week for two years, The Exercise Coach has given me exactly what I needed – a quick, convenient workout focused on strength and muscle maintenance.
It is a very personalized program in which my only goal is to beat the bar I set for myself at my last workout. I appreciate the guidance and encouragement of my trainers to push myself just a little more each week."

- Paige G., Southlake, TX

02/22/2025

(Recipe of the Week) Tender 20 minute salmon with avocado salsa can be grilled, pan-seared or baked!

Grilled Salmon with Avocado Salsa

(via: https://bit.ly/4b7Zt8o)

Ingredients

2 4-6 oz salmon fillets
2 tablespoons olive oil
1 clove garlic minced or crushed
1/2 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon onion powder
1/4 teaspoon black pepper
1/4 teaspoon salt

For the avocado salsa
1 ripe avocado pitted and diced
1/2 cup tomato diced (any type of tomato)
2 tablespoons onion diced
2 tablespoons cilantro minced
1 tablespoon olive oil
1 tablespoon lime juice
salt and pepper to taste

Instructions
Stir the olive oil, garlic, and spices in a small bowl. Brush or rub salmon with the spice mixture.
Heat a large heavy-duty (preferably non-stick) pan or grill medium-high heat. Add salmon to the pan and cook for 5-6 minutes per side. Remove from pan, top with avocado salsa and serve immediately.
To make the avocado salsa: Add the avocado, tomato, onion, and cilantro to a large mixing bowl. Drizzle with olive oil, fresh lime juice and a pinch of salt and pepper. Gently mix with a spoon until fully combined. Cover with plastic wrap until ready to serve.

Notes
*This recipe makes two servings. To make more, double or triple the recipe as needed.
To bake salmon: pre-heat oven to 400F. Place salmon on a sheet pan and bake for 12-15 minutes or until cooked through.
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

02/11/2025

02/06/2025

(Recipe of the Week) This pot roast is ready much faster than a traditional slow-cook and tastes great! Serve wish mashed cauliflower rice or a fresh salad for a wholesome meal!

Easiest and Best Instant Pot Pot Roast

(Source; adapted: https://bit.ly/4gwlu1L)

Ingredients

3 pounds chuck roast or rump roast beef
salt
black pepper
1 ½ tablespoons olive oil
1 large onion peeled and finely chopped
1 teaspoon minced garlic
8 mushrooms sliced
8 large carrots cut into 4 parts
1 ½ cups (355ml) beef broth
1 tablespoon balsamic vinegar
2 anchovies chopped
2 teaspoons mixed herbs
4 sprigs of fresh thyme

Instructions

Cut meat into chunks to fit easily inside Instant pot. Season meat with salt and pepper.
Select sauté function of Instant Pot, add 1 tablespoon of oil and wait until it says hot.
Then sear the meat for 5 minutes on each side, until browned.
Remove meat from the pot and set aside.
Add remaining oil, scraping the bottom of the Instant Pot to remove any bits of meat stuck on.
Then sauté the onions for 5 minutes before stirring in the garlic for 30 seconds.
Cancel the sauté function and deglaze the insert with 2 tablespoons of stock.
Add in the meat, mushrooms, carrots, beef stock, balsamic vinegar, anchovies, mixed herbs and thyme sprigs. Season with any salt and pepper if needed.
Cover the Instant Pot, select manual pressure / high pressure and set the timer for 50 minutes. When done allow for a complete natural pressure release (if not cooked through, cook for another 5-10 minutes).
Remove the pot roast from Instant Pot, slice or shred, and serve with the vegetables and sauce poured over top.

Note: This dish is approved for the 30-Day Metabolic Comeback Challenge provided beef broth contains no added sugar. Find all recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT

01/31/2025

(Recipe of the Week) This healthy breakfast casserole is filled with turkey, spinach and artichoke. It’s perfect for holidays, family gatherings and large groups of people. It’s also perfect for meal prep – just slice it up into individual portions for the week.

(adapted from: https://bit.ly/42zhv10 )

Ingredients

•16 large eggs beaten
•1 1/2 lb ground turkey
•2 tbsp avocado oil
•1/2 onion diced
•1 green bell pepper diced
•2 green onion finely sliced
•1 can 14 oz artichoke hearts, chopped
•2 cups packed fresh baby spinach, plus extra for the top
•1 tsp chili powder
•1/2 tsp cumin
•1/2 tsp oregano
•salt and pepper

Instructions

•Preheat your oven to 375 degrees fahrenheit.
•Heat the oil in a sauté pan on medium heat. Add the onion and bell pepper and give it a quick stir. Add the ground turkey and use a large spoon to break up the turkey.
•Add the spices, salt and pepper and stir to combine everything. Cook for approximately 10 minutes, or until there's no liquid in the pan and the meat is cooked through and browned.
•Add the spinach to the meat mixture and stir for 1-2 minutes or until the spinach just starts to wilt.
•Transfer the meat to a 9x13-inch casserole dish and evenly cover the bottom. Top with the artichoke hearts and beaten eggs.
•Sprinkle the green onion and a handful of spinach on top.
•Cook the casserole in the oven for 40-45 minutes, or until cooked through.

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

01/16/2025

(Recipe of the Week) Start your day with these protein-packed egg muffins. Not only are these beautiful, they taste great and can be made ahead for added convenience.

Easy Egg Muffins

(via: https://bit.ly/40k92fx )

Ingredients

•10 to 12 ounces frozen spinach*
•6 large eggs
•1/2 teaspoon dried oregano
•1/2 teaspoon Kosher salt
•1/4 teaspoon garlic powder
•1 cup cottage cheese
•1/4 cup grated Parmesan cheese
•1/4 cup chopped roasted red pepper (from a jar), plus more for topping
•Fresh ground black pepper

Instructions

1.Preheat oven to 375°F. Spray or grease a standard 12-cup muffin tin.
2.Place the spinach in a colander and let warm water run over it until it is thawed, about 1 minute (some brands take a bit more effort to defrost: you can also use a microwave if necessary). Then use your hands to squeeze out as much excess liquid as you can.
3.In a large bowl, whisk the eggs. Then stir in the oregano, salt, garlic powder, cottage cheese, grated Parmesan cheese, spinach, and roasted red pepper. Add a few grinds of fresh ground black pepper if you like.
4.Fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the tops with additional chopped roasted red pepper.
5.Bake 22 to 24 minutes until set in the center and golden around the edges. Allow to cool for a few minutes (they’ll deflate, which is expected), and then run a butter knife around the edges of each muffin to loosen it and pop it out. Enjoy immediately or store refrigerated for up to 5 days: you can eat them cold, room temp, or re-warmed. (You can also freeze them for up to 3 months and defrost by placing in the refrigerator overnight.)

Note: Omit optional parmesan and swap cottage cheese for unsweetened nut milk of choice to make this dish approved for the 30-Day Metabolic Comeback Challenge.
Find all recipe of the week on our Pinterest boards: https://bit.ly/3VhrcuT

01/15/2025

Muscle loss and fat gain are connected . . . learn more in our latest podcast: https://bit.ly/4fSTjdb

01/09/2025

(Recipe of the Week) This marinated grilled chicken is served with a homemade chunky avocado topping that always impresses! An easy entree that tastes incredible!

Avocado Chili Lime Grilled Chicken

(via: https://bit.ly/40p5M3z)

Ingredients

Chicken + Chili Lime Marinade

2 lbs chicken breasts trimmed
1/4 cup olive oil extra virgin
1/4 cup lime juice
1 tbsp dried basil
1 tsp ground coriander
1 tsp salt
3/4 tsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp black pepper
1/4 tsp crushed red pepper flakes

Chunky Avocado Topping

4 avocados halved, peeled, pitted, diced
2 tbsp fresh cilantro chopped
3 tsp lime juice
1/2 tsp salt
1/2 tsp garlic powder

Instructions

Slice the chicken breasts horizontally. This will give you 8 thin cutlets so they'll cook faster and more evenly.
Place your chicken cutlets in a gallon Ziploc bag with all ingredients for the Chili Lime Marinade. Seal the bag, squeezing out any excess air. Let the chicken marinate for at least one hour and up to 12 hours.
Grill or sauté chicken depending on your preference. I'm providing instructions for both below.

To Grill
Remove each chicken cutlet from the bag and place on a hot grill over medium heat. 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.

On the Stove
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 5 minutes. Flip your chicken. 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.

To Finish
While chicken is cooking, combine avocado, cilantro, lime juice, salt, and garlic powder in a bowl and stir. Taste and adjust seasonings as desired.

When ready to serve, top each chicken cutlet with the Chunky Avocado Topping.

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