The Exercise Coach - Caladesi

03/25/2026

(Recipe of the Week) Chicken Salad is an easy lunch or make-ahead meal that is always satisfying. Add some diced avocado, and serve it in a lettuce wrap or all by itself for a great whole-food quick meal.

BLT Chicken Salad

(via: https://bit.ly/4bXO9h8)

ingredients

4 cups chicken, cooked and shredded or sliced
6 strips bacon, cooked and crumbled
1 cup tomatoes, diced
1/2 cup celery, diced (optional)
1/4 cup red onion, finely diced
1/4 cup green onion, thinly sliced
1/2 cup mayonnaise (or sour cream)
1 tablespoon apple cider vinegar (or lemon juice)
1/2 teaspoon dried parsley
1/2 teaspoon dried dill
1/2 teaspoon dried chives
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon pepper

directions
Mix the chicken, bacon, tomatoes, celery, red onions, and green onions.
Mix the mayo, vinegar, parsley, dill, chives, garlic powder, onion powder, salt, and pepper.
Mix the salad with the dressing and enjoy, preferably with or in lettuce!

Notes: Use paleo mayo or homemade and bacon that is uncured, no-sugar-added 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

03/24/2026

"This is exercise that everyone can benefit from; even the most exercise-averse people. You're guided by your own past performance to gauge the progress you're making towards better health and fitness. The amount of strength and confidence you can gain in simply 20 minutes, twice a week is amazing! 10/10!"

- Lisa B., Libertyville, IL

03/23/2026

https://bit.ly/4t5LuYA Do I need to mimic the skill that I'm trying to execute in my sport within the gym? The answer is no; and here's why...

03/23/2026

What do experts recommend as far as strength training for specific performance related goals? Find out in the latest episode...https://bit.ly/4t5LuYA

03/22/2026

(NEW EPISODE) Listener Question: How does my full-body strength training workout help me with sports performance goals?... https://bit.ly/3PU4qLi

03/18/2026

(Recipe of the Week) This simple, low-carb shrimp dish is loaded with high-quality protein, healthy fats, and fiber-rich veggies to keep you feeling satisfied and energized.

Garlic Shrimp with Sautéed Greens & Cauliflower Rice

(via: https://bit.ly/475gD5V)

Ingredients
Garlic Shrimp with Sautéed Greens & Cauliflower Rice
4-6 oz shrimp, peeled and deveined
1 tbsp ghee or butter
1 cup spinach
½ cup kale, chopped
½ cup cauliflower rice
2 cloves garlic, minced
½ tsp paprika
¼ tsp red pepper flakes
Sea salt and black pepper to taste
1 tbsp pumpkin seeds (optional garnish)

Method
Step 1
Heat a skillet over medium heat and add 1 tbsp ghee or butter.

Step 2
Sauté the garlic for 30 seconds until fragrant, then add shrimp. Cook for 2-3 minutes per side, until pink and opaque. Season with paprika, red pepper flakes, salt, and pepper. Remove from pan.

Step 3
Sauté the greens: In the same pan, add spinach and kale. Stir-fry for 2 minutes, until wilted.

Step 4
In another pan, lightly sauté cauliflower rice for 3-5 minutes with a pinch of salt.

Step 5
Serve shrimp over the sautéed greens and cauliflower rice. Sprinkle with pumpkin seeds for crunch.

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

03/17/2026

"I am enjoying the experience very much, and several features really stand out to me:

The personal attention given to my specific physical concerns.

The rotation through the different equipment, which helps promote overall body strength and balance.

The careful tracking of my progress, both electronically and through the coaches’ personal attention to my development.

The 20-minute workout feels like the right amount of activity for me — effective without making me feel physically overloaded or stressed.

The staff is always pleasant, professional, and ready to work with each client upon arrival, which reflects the value of their scheduling system.

Overall, I feel the program is well organized, supportive, and effective. Most importantly, I truly feel that I am getting stronger."

- Michael R., Brielle, NJ

03/17/2026

03/16/2026

https://bit.ly/4urusW6 (NEW EPISODE) Fitness trackers can be helpful, but here's why they may not be telling the whole story . . .

03/14/2026

What can fitness trackers tell us about our current and future health? Tune in here to find out: https://bit.ly/40vx2gk

03/14/2026

https://bit.ly/4urusW6 (NEW EPISODE) Fitness trackers are notoriously limited in their ability to reflect the value of strength training exercise. In today's podcast, we explore a research review on whether we can observe connections between activity reported on fitness trackers and longevity?

03/11/2026

(Recipe of the Week) Creamy, sweet, savory, and punchy. Served with some steamy rice and an avocado cucumber salsa. Weeknight perfection!

Bang Bang Salmon with Avocado Cucumber Salsa

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

Bang Bang Salmon

1 1/2 pounds salmon filet
1–2 tablespoons all-purpose seasoning mix (see notes for homemade)
1/4 cup mayo
2 tablespoons sweet chili sauce
1 clove garlic, grated
1 teaspoon soy sauce
chili crisp for topping

For Serving:

Cooked rice
Some kind of vegetable – I like a little avocado cucumber salsa which you can find in the notes below!

Instructions
Prep the Salmon: Preheat oven to 400 degrees. Cut the salmon into individual portions if you want. Pat the salmon dry. Coat the salmon with the spice mix. Place salmon on a parchment-lined baking sheet.
Make the Bang Bang Sauce: Mix mayo, sweet chili sauce, garlic, and soy sauce in a small bowl. Set half of it aside for after baking.
Bake the Salmon: Spread a small spoonful of sauce over the seasoned salmon pieces. Bake for 10 minutes towards the top of the oven. Then turn the broiler on for another 2-3 minutes, until your salmon looks golden brown and a bit caramelized on top.
Serve: Serve the salmon over rice, with a vegetable of choice, and the reserved bang bang sauce + chili crisp drizzled over top! So easy and so good.

Seasoning Mix: If you don’t have a good seasoning mix, or if you’re not sure if the one you have will be good here, just sprinkle your salmon with about a teaspoon of coarse kosher salt, and then some onion powder, garlic powder, and paprika. Just get it nice and seasoned so it looks like it does in the video. This helps give flavor to the salmon and it also helps the sauce stick to the salmon.

Avocado Cucumber Salsa: I love this salmon with a little sweet and crunchy avocado salsa! Mix 1 avocado (diced), half of a cucumber (diced), a handful of chopped cilantro, a bit of lime juice, and a pinch of salt in a small bowl. Done! Perfect pretty little green veg for the bowl.

Notes: Serve over Cauliflower rice and omit bang-bang sauce (or swap for a homemade romesco or other approved condiment) to make this dish for the 30-Day Metabolic Comeback Challenge. Find all Recipes of the week on our Pinterest boards: https://bit.ly/3VhrcuT