The Exercise Coach - Gilbert

02/06/2026

https://youtu.be/6ynnjZ9wM7g?si=pUJekF_FoynBtoOC 7 Food Supervillains Sabotaging Your Health

02/04/2026

(Recipe of the Week) This delicious and comforting soup is dairy and grain free, and packed with flavor. A great combination of veggies, protein, and healthy fat for a well-rounded, whole-food meal.

Marry Me Chicken Soup

(adapted from: https://bit.ly/4auLryW )

Ingredients

2 tablespoons ghee, olive oil
1 medium yellow onion finely diced
1 tablespoon fresh minced garlic
2 teaspoons garlic salt or salt, additional to taste
1 1/2 teaspoons dried oregano
1 teaspoon dried thyme
1/2 teaspoon paprika
1/2 teaspoon red pepper flakes
1 1/2 pounds boneless skinless chicken breast can use thighs as well
5 cups chicken broth divided, or chicken bone broth for added protein
1 6-ounce can tomato paste
1 14.5 ounce can petite diced tomatoes canned
1 8-ounce jar sun-dried tomatoes jarred - drained, rinsed, and finely chopped
1/4 cup nutritional yeast
1 14.5 oz can unsweetened coconut cream (or full fat coconut milk)
1 12-ounce bag fresh or frozen riced cauliflower Frozen or fresh steam-in-bag
1 ounce spinach about 2 cups; chopped, fresh or frozen
Fresh basil Finely chopped for topping

Instructions

In a large pot over medium heat, add the ghee or oil. Once hot, add the chopped onion. Cook for 5 minutes until starting to get tender. Add chopped garlic and cook 2 more minutes.
Add all the spices (garlic salt-red pepper flakes) and stir. Then top with chicken breast, 4 cups chicken broth, tomato paste, canned tomatoes, and diced sun-dried tomatoes, and nutritional yeast.
Bring to a boil, then reduce to a medium simmer, cover, and cook for 10-15 minutes until chicken is cooked through, stirring occasionally.
While the chicken is cooking, steam the cauliflower rice. Add to a blender with the remaining 1 cup of broth and 1.5 cups of cream. Blend on high until very smooth. Add to soup once chicken is done.
Remove chicken from pot and shred. I do this in my Kitchen Aid mixer, covered with a towel to prevent splatters. Return to pot. Add chopped spinach and simmer for 5 minutes. Top with fresh chopped basil and additional garlic salt, to taste.

Note: This dish is approved for the 30-Day Metabolic Comeback provided that chicken broth used contains no added sugars. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

02/04/2026

(Recipe of the Week) This delicious and comforting soup is dairy and grain free, and packed with flavor. A great combination of veggies, protein, and healthy fat for a well-rounded, whole-food meal.

Marry Me Chicken Soup

(adapted from: https://bit.ly/4auLryW )

Ingredients

2 tablespoons ghee, olive oil
1 medium yellow onion finely diced
1 tablespoon fresh minced garlic
2 teaspoons garlic salt or salt, additional to taste
1 1/2 teaspoons dried oregano
1 teaspoon dried thyme
1/2 teaspoon paprika
1/2 teaspoon red pepper flakes
1 1/2 pounds boneless skinless chicken breast can use thighs as well
5 cups chicken broth divided, or chicken bone broth for added protein
1 6-ounce can tomato paste
1 14.5 ounce can petite diced tomatoes canned
1 8-ounce jar sun-dried tomatoes jarred - drained, rinsed, and finely chopped
1/4 cup nutritional yeast
1 14.5 oz can unsweetened coconut cream (or full fat coconut milk)
1 12-ounce bag fresh or frozen riced cauliflower Frozen or fresh steam-in-bag
1 ounce spinach about 2 cups; chopped, fresh or frozen
Fresh basil Finely chopped for topping

Instructions

In a large pot over medium heat, add the ghee or oil. Once hot, add the chopped onion. Cook for 5 minutes until starting to get tender. Add chopped garlic and cook 2 more minutes.
Add all the spices (garlic salt-red pepper flakes) and stir. Then top with chicken breast, 4 cups chicken broth, tomato paste, canned tomatoes, and diced sun-dried tomatoes, and nutritional yeast.
Bring to a boil, then reduce to a medium simmer, cover, and cook for 10-15 minutes until chicken is cooked through, stirring occasionally.
While the chicken is cooking, steam the cauliflower rice. Add to a blender with the remaining 1 cup of broth and 1.5 cups of cream. Blend on high until very smooth. Add to soup once chicken is done.
Remove chicken from pot and shred. I do this in my Kitchen Aid mixer, covered with a towel to prevent splatters. Return to pot. Add chopped spinach and simmer for 5 minutes. Top with fresh chopped basil and additional garlic salt, to taste.

Note: This dish is approved for the 30-Day Metabolic Comeback provided that chicken broth used contains no added sugars. Find all Recipes of the Week on our Pinterest boards: https://bit.ly/3VhrcuT

02/04/2026

"There is no secret to success, it starts with a plan, followed by diligence, availability to good information, motivation and a willingness to course correct. The Exercise Coach not only checks but exceeds all of these expectations.
The Exercise Coach team asks questions, understands your goals and develops an actionable plan that if followed leads to success. I was lost in my effort to develop better habits in the gym and see results. Thanks to The Exercise Coach, I am now found, motivated, and excited about facing the years to come.
My quality of life, attitude and excitement for the future is better than it's been in years. This is the best investment I've made in me in a long time."

- Daniel M., North Frisco, TX

02/03/2026

https://bit.ly/4ab2THd Avoid these foods to maintain better blood sugar levels, improve digestive health, and reduce inflammation

02/02/2026

(NEW EPISODE) Here's why slow and controlled speed of movement is the safest way to strength train https://bit.ly/4a9ytFk

02/02/2026

https://bit.ly/4bqcrR7 Join us for the final installment in our Principles of Exercise Design series!

02/01/2026

https://bit.ly/4bqcrR7 (NEW EPISODE) Fast Reps vs Slow Reps: What Science Says About Speed of Movement

01/28/2026

(Recipe of the Week) When you’re short on time and dinner ideas, this Sheet Pan Baked Salmon with Vegetables is fast, balanced, and delicious!

Sheet Pan Baked Salmon with Vegetables

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

Ingredients
3 tablespoons avocado oil or olive oil
Juice of 1 medium lemon (about ¼ cup)
2 garlic cloves, finely minced
1 tablespoon fresh dill (or ½ teaspoon dried dill)
½ teaspoon fine salt
¼ teaspoon black pepper
1 ¼ pound salmon fillets
1 pound sweet potato (1 large or 2 small), thinly sliced
12 ounces fresh green beans, trimmed
½ small red onion, thinly sliced
½ lemon, thinly sliced

Instructions
Preheat the oven to 425℉. Line a large rimmed baking sheet with parchment paper and set aside.
Make the marinade by whisking together the oil, lemon juice, garlic, dill, salt, and pepper in a small bowl. Set aside 2 tablespoons of the marinade to use later.
Place the salmon fillets in a shallow dish and pour half of the remaining marinade (not the 2 tablespoons you just set aside), over the salmon. Place the salmon in the fridge to marinate while you prep the veggies.
Wash and peel the sweet potato. Using a knife or mandolin slicer, thinly slice the sweet potato into rounds about ⅛-inch thick.
Place the sweet potato slices on the baking sheet. Drizzle with the other half of the marinade that you used for the salmon. Toss the sweet potato slices with the marinade then spread them into an even layer on the baking sheet.
Place the baking sheet in the preheated oven and bake for 10 minutes. After 10 minutes, remove the pan and move the sweet potatoes to one side of the pan to make room for the green beans and onion.
Drizzle the green beans and onion with the reserved 2 tablespoons of marinade. Give them a little toss with your hands or a spoon then spread them evenly into a thin layer next to the sweet potatoes. Return the pan to the oven and bake for an additional 5 minutes.
After 5 minutes, remove the pan from the oven and make a space in the center of the pan for the marinated salmon fillets. Top off each salmon fillet with a lemon slice or two and sprinkle with a little salt and pepper.
Place the baking sheet back into the oven and bake for 10-15 minutes or until the salmon flakes easily with a fork and is no longer opaque. The sweet potato slices should be tender and the green beans crisp-tender.
Serve the salmon and vegetables with additional lemon slices and salt and pepper, if desired.

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

01/28/2026

"I love the coaching. The trainers are encouraging and knowledgeable. They quickly adjust the machines or alter the exercises if needed. I leave feeling like I had a complete workout and it only took about 20-minutes. I am encouraged by the results of this program."

-Janet H., Boise ID

01/27/2026

The Exercise Coach in the News! How to Actually Achieve Your Health and Fitness Goals in 2026 . . .

We’re just over three weeks into the new year and resolutions are already being tested! Many of us start strong but often find ourselves shifting gears or tr...

01/23/2026

https://bit.ly/4sQvXMQ (NEW EPISODE) How 2-5 minutes of "concentrated cardio" beats an hour of steady-state activity. Tune in to learn more!