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The Exercise Coach® of Libertyville
The Exercise Coach® of Libertyville's posts

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Afterburn or "EPOC" is a hot topic in fitness but is it all that?

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There is something to be said of the positive benefits of cutting out soda, diet or otherwise, from your diet!

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Coach's Exercise Tip Of The Week:
Eat something before you workout!
You Should always eat something before you begin your workout. There is a myth that you burn more fat if you train on an empty stomach but that turns out to be false. Here are a couple of key points to think about:
- Your body needs the extra energy to get you through the whole workout, keeping you working out at maximum capacity.
- You don't need a huge meal before you workout, just a healthy snack of good carbohydrates, & some protein would do the trick.
- It is recommended that you eat 45 minutes to 1 hour before your workout so that your body has the time to digest and process the energy

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Our latest blog post on why you should know that there is more to your body that just that number on the scale!

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Today's (Recipe of the Week) is a crunchy, savory latke made of shredded zucchini and sweet potatoes. This dish would be great as a breakfast item with an egg on top, or as a side to your next dinner. The texture of a latke adds a level of interest to any meal, and the fact that these are so easy to make is a double bonus. Enjoy!
Zucchini and Sweet Potato Latkes (Recipe Source:
1 cup shredded zucchini
1 cup shredded sweet potato
1 egg, beaten
1 Tbsp coconut flour
½ tsp garlic powder
¼ tsp ground cumin
½ tsp dried parsley
Salt & pepper to taste
1 Tbsp ghee or clarified butter
1 Tbsp EV olive oil
1. Combine the zucchini, sweet potato and egg in a medium bowl.
2. In a small bowl, mix the coconut flour and spices together. Add the dry ingredients to the zucchini mixture and stir until fully combined.
3. Heat the ghee and olive oil in a medium nonstick pan. Divide the mixture into four equal portions and drop into the pan, pressing down with a fork until a ½ inch thick cake is formed. Cook on medium heat until golden and crisp, then flip carefully and cook the other side. Remove to a plate lined with paper towels to drain.
4. Season with an additional sprinkle of kosher salt. Serve hot.
*(Note: This dish is approved for the 30-day Metabolic Comeback™.)
Each of the recipes sent as "Recipe of the Week" is also available on our website on the Whole Food Recipes page as well as our Pinterest boards.

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Do you feel like you have no time to take care of yourself?
Between family and work obligations, where is there time to focus on your health?
We're told we need 30-60 minutes of exercise a day.
Who has time for that?!?!?
Find out how you can make yourself a priority with this fun experiment:…/i-dont-have-the-t…/
Our gift to you in October...3 comlimentary sessions. Best thing about only takes 20 minutes!

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Avocados – Truly Deserving of the title “SuperFood”!
Incredibly nutritious: Avocados are LOADED with Vitamin K, Folate, Vitamin C, Potassium (more Potassium than a banana!), Vitamin B5, B6, Vitamin E, and they also contain Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1, B2, B3.
Balanced: 15 grams of healthy (Monounsaturated) fats, only 9 grams of carbs (and 7 of those are fiber!), and 2 grams of protein. All of that, with all those wonderful vitamins and minerals, and only 160 calories!
Fat is Healthy! Those 15 grams of Monounsaturated Fatty Acids are Heart-Healthy, and can help with our weight management.
Fiber Keeps Us “Moving”: And also helps reduce blood sugar spikes, and can be beneficial for weight management.
Bonus: Avocados can help lower cholesterol and triglyceride levels. May help with weight loss: Study shows that people who ate an avocado at a meal tended to be satisfied longer and had a lower desire to eat more over the next 5 hours. Feeling full longer means less likely to reach for snacks that can derail a healthy nutrition plan…
Versatile: So many ways to enjoy Avocados, so little time! Check out recipes on our Pinterest Board for great recipes and smoothie ideas!

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The not-so-sweet truth about sugar: Did you know that sugar (particularly fructose) has been shown to be as addictive as cocaine? Click the link below to learn more. Also, be sure to check out the video included in the article called "The Secrets of Sugar" - It's quite eye-opening! ---

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Keep making the best choices.....the choice to improve your health and muscle quality with The Exercise Coach.

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Ever tried Deviled Avocado Eggs?
Mash 1 large avocado with 3 egg yolks. Add 1 tsp. cilantro, 3 tsp lime juice, 1 tbsp red onion, and a pinch of salt and pepper. Top with a sprinkle of chili or paprika.
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