The Exercise Coach - Almaden Valley

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

08/29/2025

https://bit.ly/4fYbkbJ Check out our latest episode! Share with someone you know who needs to hear this.

08/28/2025

Did you know that strength training has been shown to be able to prevent or even reverse Type 2 Diabetes? https://bit.ly/3JxY2X8

08/27/2025

(Recipe of the Week) Pumpkin season is almost here. How about a healthy, seasonal smoothie to enjoy the flavors of the season and give you energy, boost your immune system, and fuel your muscle repair and growth? Perfect to enjoy all season long.

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

Note: This recipe is approved for the 30-Day Metabolic Comeback Challenge provided unsweetened nut milk is used. We recommend Pure Paleo, Plant Protein Meal, or Phytotein for your Coach Fuel protein in this smoothie.

08/26/2025

"I signed up at The Exercise Coach in September and was told about the 30 day metabolic challenge starting in October. I thought this would be a great opportunity to detox from my candy addiction. I have been on more diets than I can count, losing weight and gaining it back. Through this eating plan, I completely changed my mindset from weight loss to thinking of the food as medicine and cleansing my whole body. The team was very encouraging when I was feeling so tired and weak, offering great advice to do some minor tweaks to my eating plan. I stuck to it 100% even through Halloween and that has never happened. Sugar addiction is completely gone! I have continued to eat this way now into November and plan to through the holidays. Taking it one day at a time and feeling great!"

- Kathy M., Sandy, UT

08/20/2025

(Recipe of the Week) Seared chicken thighs nestled in a rich and creamy lemon garlic sauce. It’s the perfect dinner to impress the whole family!

CREAMY LEMON GARLIC CHICKEN

(via: https://bit.ly/41hJfG9 )

Ingredients
1 lb. bone-in chicken thighs -about 4-5 thighs (you can use boneless, skinless thighs or breasts)
salt and pepper
smoked paprika
2 tbsp. Avocado oil or grass-fed ghee
4 garlic cloves
1 tsp. arrowroot starch
1/2 a cup chicken bone broth
2 tbsp. lemon juice
1/2 cup almond milk or heavy cream
1 tsp. Italian seasoning
lemon slices
fresh parsley or basil to garnish

Instructions
To begin, pat the chicken thighs dry and season them with salt, pepper, and smoked paprika on both sides.
Heat the avocado oil or ghee in a cast iron or any oven-safe skillet and add the chicken (skin side down). Sear the chicken for ~5 minutes over medium-high heat until it develops a brown crispy skin. Flip the chicken and continue to cook them for another 5 minutes. Remove the chicken from the pan and set them aside.
Now, lower the heat to medium and add the garlic to the same pan. Continuously stir the garlic until its fragrant (about a minute or 2). Add the arrowroot starch to the pan and stir. Cook the arrowroot for about a minute until it’s well incorporated with the garlic. Now, to deglaze the pan, pour in the bone broth and stir until the mixture is well combined. Make sure you scrap all the bits and pieces from the bottom of the pan.
Now use a whisk and slowly add the lemon juice until it is well combined with the sauce. Then do the same thing with the heavy cream or milk. Let the sauce simmer for a couple of minutes (while continuously stirring) and season it with the Italian seasoning and salt if necessary.
Now, set the oven to broil.
Return the chicken and their juices to the sauce and add the lemon slices on top. Transfer the skillet to the oven and broil for 5 minutes.
Remove the skillet from the oven, and garnish the chicken with fresh basil or parsley.

Note: Use unsweetened almond milk or full-fat coconut milk 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

08/19/2025

"This is the longest I have participated in an exercise program. Within 2 months of working out I was able to run up 3 flights of stairs. I was quickly seeing results from the weekly workouts, but it was not until I enrolled in the 3o day challenge that I saw an immediate change in my body image, concentration levels and a drastic increase in energy! I was losing weight and becoming stronger. I am a 61 year old female, my career is a RN in a busy emergency department, I now have the energy level of and can compete with the 20- to 30-year-old nurses. They comment now how hard it is to keep up with me! This challenge has helped improve my self-esteem, I no longer battle with depression and I am sleeping so much better. Since joining the Exercise Coach and working out, I now have new lease on life, in fact my new catch phrase is "I am living my best life and there is more to come"!
Each week I look forward to the new programs, and the coaches are like family! They have encouraged me every step of the way. I look forward to my sessions and excited to see who I will be working with each time. Each of the coach's brings a different aspect to exercising which has helped my learning curve."

- Aly D., Liberty, MO

08/15/2025

(NEW PODCAST) Hypertension is a major concern . . . but did you know that strength training has been proven to reduce blood pressure? Learn more here: https://bit.ly/3UOTuOF