The Exercise Coach - Park Ridge

09/13/2025

Strength Changes Everything! Have you engaged in strength training and noticed an improvement to your quality of life? Here's what the research shows . . . https://bit.ly/42gVmUc

09/11/2025

Find out why in our latest podcast episode! https://bit.ly/3KfVLju

09/10/2025

(Recipe of the Week) Grilled salmon and veggies with a creamy avocado dressing.

Salmon Niçoise with Mustard Avocado Dressing

(via: https://bit.ly/3I5LQfI )

Ingredients
1/2 lb. fingerling or mini potatoes
2 eggs
4 tbsp. melted ghee
1 lb salmon fillet (4 4 ounce fillets)
salt and pepper
garlic powder
1 zucchini (sliced)
1 bunch of asparagus, trimmed
3 ounces cherry tomatoes (halved)
2 cups of baby spinach or arugula leaves

DRESSING:
A handful of cilantro leaves
2 garlic cloves
1/8 tsp. sea salt
2 tbsp. lemon juice
1 tsp. yellow mustard
1/4 of an avocado (diced)
1/4 cup avocado or olive oil
water as needed (I used 1 tablespoon)

Instructions
To start, bring a pot of heavily salted water to a boil. Add potatoes and eggs to the pot of water and boil for 7-10 minutes (depending on the size of your potatoes) until potatoes are fork tender. Now, immediately transfer eggs to an ice bath, then peel and set aside. Drain potatoes and transfer them to a plate and tent with foil.
Now, skin salmon and fillets and season with salt, pepper and garlic powder on both sides. Then, heat a grill pan over high heat until it starts to smoke. Drizzle 2 tablespoons of melted ghee into the pan and gently add the fish to the pan flesh side down. Sear/grill the fish between 2-4 minutes (being careful not to move the fish around, when it is ready to flip, it will start to pull away from the pan). Flip the fish and sear for another 3 minutes. Remove the fish from the pan and set aside to cool.
Now, drizzle another tablespoon of ghee onto the grill pan and grill zucchini for about 1-2 minutes on both sides. Remove them from the pan and set aside. Then add the remaining tablespoon of ghee to the grill pan and grill asparagus for about 3-4 minutes (turning frequently) and season with salt and pepper. Remove from the pan and set aside.
Now, make the dressing. Add cilantro, and garlic cloves to a food processor and pulse until finely chopped. Now, add salt, mustard, lemon juice, and avocado. Continue to pulse until smooth. While the food processor is still running, slowly add in the avocado oil until the mixture is well combined. Then, add a little water at a time and continue to pulse to your desired consistency. Taste and adjust seasoning if necessary.
Finally, build the salad. Start with the spinach or arugula as your base, then add tomatoes, potatoes (cut in half), grilled asparagus and zucchini and finish with salmon, and eggs (cut in half). Serve with the avocado dressing as needed.

Note: Swap white potatoes for sweet 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

09/09/2025

How would you rate your overall quality of life? How can has strength training been shown to improve quality of life? Find out in today's podcast: https://bit.ly/3KfVLju

09/09/2025

"I have been coming for just over a year and have amazing results, despite my initial skepticism in the program. I was wrong. It has been great. I feel stronger, have lost nearly 50 pounds, and adapted an entirely new dietary lifestyle based on the direction provided in the program. With all those highlights and successes, that is not even my favorite part. The best part is the staff who are committed to the members. The staff is kind, supportive, and direct each member’s workout plan to the individual’s personal needs. This is the best and most productive gym membership I have ever had."

-Wayne H., Mandarin, FL

09/08/2025

Coach's Weekly Featured Product!

09/05/2025

(NEW EPISODE) https://bit.ly/47ZvYWK Why Strength Training is the Best Exercise For Arthritis

09/05/2025

What is osteoarthritis and how can strength training help those with it both get stronger and experience less joint pain over time? Learn more in today's episode: https://bit.ly/45KApDo

09/04/2025

It's easy to avoid exercise due to arthritis. However, here's how strength training can help you feel better and even decrease joint pain over time . . . https://bit.ly/45KApDo

09/03/2025

(Recipe of the Week) Chicken thighs are marinated then perfectly grilled. Serve over a salad or over cauliflower rice.

Cilantro Lime Chicken Thighs

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

Ingredients
1/4 cup finely chopped cilantro leaves
1/4 cup olive oil
2 tbsp coconut aminos
4 cloves garlic, finely minced
1 tsp lime zest
juice of 1 lime
1/2 tsp sea salt
1/2 tsp ground cumin
1 1/2 lbs boneless, skinless chicken thighs
lime wedges to serve

Instructions
To begin, add the cilantro, olive oil, coconut aminos, garlic, lime zest, lime juice, salt and cumin into a large bowl and stir to combine. Pour about 2 tablespoons of the marinade into a separate bowl and set it aside for later.
Now, trim the chicken thighs of any extra fat and transfer them into the large bowl of marinade. Toss the chicken to make sure its well coated with the marinade. Cover the bowl and let the chicken marinate for at least 2 hours.
Now, Heat a grill pan until it starts to smoke a little. Brush a little ghee onto the grill pan. If you are using an outdoor grill, heat it accordingly and move on to the next step.
Gently shake the chicken thighs to remove any access marinade and add the chicken to the grill pan/grill, skin side down. Cook the chicken thighs for 4-5 minutes per side or until the internal temperature of the chicken reaches 165˚F. Transfer the chicken to a serving dish to rest.
Drizzle the untouched, leftover marinade over the chicken and serve with lime wedges.

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

09/01/2025

08/30/2025

https://bit.ly/4fYbkbJ Tune in to our latest podcast to learn what the science says about how Strength Training can Prevent or Reverse Type 2 Diabetes