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The Exercise Coach®
We help people get the results that matter most to them with just two, 20-minute, right-intensity training sessions per week.
We help people get the results that matter most to them with just two, 20-minute, right-intensity training sessions per week.

The Exercise Coach®'s posts

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(Recipe of the Week) Gorgeously crusted on the outside, tender on the inside, this visually striking preparation of cauliflower is popular among chefs for a host of reasons: it's budget-friendly, ridiculously simple to make, and guaranteed to impress guests either as a centerpiece or side.

Whole Roasted Cauliflower
(recipe source:


1 head cauliflower (about 2 lbs)
1/2 cup (or more) extra virgin olive oil or ghee
Kosher salt

Directions: Preheat the oven to 375°F and place a rack in the middle position.

Trim away the leaves at the bottom of the cauliflower head. Carefully cut off and remove the stem and tough core, but be careful to keep the head intact. Rinse and pat dry the trimmed cauliflower head. Then drizzle olive oil or melted ghee all over it. With your hands, rub the oil on the surface (both top and bottom) until the cauliflower is well coated. Season both sides of the cauliflower liberally with salt. Make it rain!

Place the cauliflower florets-side up on a cast iron skillet, and cover tightly with aluminum foil. Place the skillet on the middle rack in the oven. Cook for 30 minutes, covered. Remove the foil from the skillet and roast for an additional hour in the oven.

Once the cauliflower is golden brown on the outside and tender on the inside, take it out of the oven. A knife should slide in and out without any resistance.

Carve and serve as-is, or drizzle on your favorite sauce and fresh herbs.

(Note: This dish is approved for the 30-Day Metabolic Comeback™.)

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(Recipe of the Week) Change up your morning routine with an "out-of-the-box" breakfast. With all the great flavor you'd expect in a Mediterranean dish, these little guys make a delicious breakfast, appetizer, or a great addition to a brunch. Try them this week!

(recipe source:


2 tbsp olive oil, divided
1 small onions, yellow, finely diced
2 garlic cloves, minced
3 cups spinach, baby
1 large parsnips, grated
1 tsp oregano, dried
1/4 cup tomatoes, sun-dried, finely diced
1/4 cup kalamata olives, finely diced
1/4 cup artichoke hearts, finely diced
2 large eggs, beaten or lightly whisked
1/4 cup almond flour
1/2 tsp sea salt
1/4 tsp fresh ground black pepper


Heat half of olive oil in a heavy skillet over medium heat. When oil is hot, add onion and cook until soft, stirring frequently (about 3-5 minutes). Add garlic, and cook for another minute.

Add spinach and stir until wilted. Turn off heat and transfer mixture to a large bowl.

Add parsnips, oregano, sun dried tomatoes, olives, artichokes, egg, almond flour, sea salt and black pepper, and stir to combine completely.

Quarter mixture and form into 4 small cakes.

Heat remaining olive oil in a skillet over medium heat. When pan is hot (make sure it sizzles), place cakes in the pan and fry 5-7 minutes on each side, or until browned and crispy.

Serve hot. Pair with Olive Tapenade or Mojo Verde for an excellent appetizer.

(Note: This dish is approved for the 30-Day Metabolic Comeback™.)

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We've all heard that stress is associated with our health. Even when we do our best to stay calm and go with the flow of life, stress often finds a way to creep in. While it’s impossible for most of us to completely prevent it, we can experience much more balance when we have a way to neutralize stress so that it doesn’t dominate our thoughts or behavior in a negative way. . .

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(Recipe of the Week) Today's Recipe of the Week may become a new dinner staple. Juicy Pork tenderloin is rubbed with a homemade jerk seasoning, butterflied, and grilled to perfection in only 12-14 minutes. Paired with pineapple cilantro lime salsa, this dish is a tropical celebration on a plate! Enjoy with your favorite slaw and roasted veggies.

(recipe source:


Cooking spray
1 tablespoon salt-free Caribbean jerk seasoning (such as McCormick or make your own and omit the sugar; we promise it is still amazing without it)
1/2 teaspoon kosher salt, divided
1 (1-pound) pork tenderloin, trimmed and halved crosswise
4 (1/2-inch-thick) slices fresh pineapple
3/4 cup diced red onion
1/4 cup chopped fresh cilantro
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lime juice
1 Fresno chile, thinly sliced


1. Preheat grill or grill pan to medium-high heat.
2. Coat grill rack with cooking spray. Rub jerk seasoning and 1/4 teaspoon salt evenly over pork. Add pork to grill; grill 12 to 14 minutes or until a thermometer registers 145°, turning occasionally. Place pork on a platter. Cover with foil; let stand 5 minutes. Cut across the grain into slices.
3. Coat grill rack with cooking spray. Arrange pineapple slices on grill; cook 3 minutes on each side or until well marked. Remove from grill; chop. Combine pineapple, remaining 1/4 teaspoon salt, onion, and remaining ingredients in a bowl. Serve with pork.

(Note: To make this dish is approved for the 30-Day Metabolic Comeback™, use the homemade jerk seasoning recipe without adding the sugar.)

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DON’T BE FOOLED - no matter how hard they try, processed cereal will never be a vegetable! ->

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(Recipe of the Week) Take advantage of all of the delicious fruit that is in season now and create a stunning side, or even dessert for your friends and family. There's nothing quite like indulging in fresh fruit in the summer time, and this Rainbow Fruit Salad with Citrus-Honey Dressing and Fresh Mint is a colorful and delicious way to enjoy it!

(Recipe source:

• 1 small fresh pineapple (or ½ large one), cored and cut into small wedges/pieces
• 1 mango, peeled and cut into small cubes
• 1 peach, sliced and cut into smaller pieces
• 1 nectarine, sliced and cut into smaller pieces
• ½ pound strawberries, hulled and quartered
• 1 medium-size package (about 11 ounces) fresh blueberries
• Citrus-Honey Dressing (recipe below)
• 1 tablespoon finely chopped or julienned fresh mint leaves

-Add all the cut fruit to a large bowl, and if not cold already, chill for about 30 minutes.
-Pour the Citrus Honey Dressing over it, and sprinkle in the julienned/chopped mint; toss everything together, and serve immediately. (If making slightly ahead, you can just keep the cut fruit in a bowl in the fridge, and when ready to serve, toss with the citrus-honey dressing and the mint, and serve.)

Citrus-Honey Dressing Ingredients:
• 2 tablespoons honey
• 1 teaspoon orange zest
• 1 teaspoon lime zest
• 2 tablespoons fresh-squeezed orange juice
• ½ tablespoon fresh lime juice

-Add all ingredients to a small bowl, and whisk together until well-combined; use immediately, or keep covered and refrigerated until read to use.
(Best used as soon as possible after being prepared for best flavor.)

(Note: To make this dish is approved for the 30-Day Metabolic Comeback™, simply omit the honey from the dressing.)

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(Recipe of the Week) Get ready to enjoy a fabulous dish perfect for a summer BBQ, baby shower, or just a side for this week's dinner menu. Cauliflower rice is mixed with fresh veggies, herbs, and kalamata olives for a delicious mix of flavors. Look for grated cauliflower in a bag at the grocery store to save yourself some time!



6 C. grated cauliflower rice (aprox one head)
2 Tbsp. olive oil
⅓ C. chicken (or veggie stock)
1 tsp. salt
¼ C. red onion finely chopped
1 red pepper diced
½ C. pitted kalamata olives cut int halves
1 Tbsp. chopped parsley
1 tsp. chopped mint
½ lemon
Salt + pepper to taste


In a large skillet heat olive oil on medium high heat and add cauliflower rice.
Add in chicken stock and salt and combine.
Frequently stirring cauli rice, cook until tender and soft but not soggy.
Remove from heat and into a bowl.
Continue to toss cauliflower rice and release additional moisture.
Put into refrigerator and chill for 2 hours until cool.
Once cooled add in red onion, olives, parsley, mint, and juice from ½ lemon and toss.
Salt and pepper to taste.
Serve with additional small drizzle of olive oil on top.

(Note: This dish is approved for the 30-Day Metabolic Comeback™.)

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Why Our Grandparents Never Had to Diet ->

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Succulent steak spiced with fiery cayenne is accompanied by a cooling, tangy chimichurri made with parsley and cilantro both, as well as the sharpness of a fresh-squeezed lemon. This not just an excellent addition to protein-based fare, but also to a plate of steamed or roasted vegetables.



For the Chimichurri Sauce:
1/2 cup lightly packed fresh parsley
1/2 cup lightly packed fresh cilantro
4 garlic cloves, coarsely chopped
1 shallot, coarsely chopped
1 tablespoon fresh oregano
1 teaspoon kosher salt
1 teaspoon fresh ground pepper
1/2 teaspoon crushed red pepper
1/4 cup lemon juice
2 tablespoons red wine vinegar
3/4 cup olive oil

For the Cayenne Grilled Steaks:

2 tablespoons kosher salt
1/2 to 1 teaspoon cayenne pepper, depending on personal preference
4 8-ounce ribeye steaks


To make the chimichurri:

Place the parsley leaves, cilantro leaves, oregano leaves, garlic cloves, shallot, salt, pepper, crushed red pepper, lemon juice, and the red wine vinegar in a food processor. Turn the food processor on and blend while drizzling the olive oil in. Stop and pulse until well mixed. Set aside.

For the steaks:

Mix together the salt and cayenne in a small bowl. Liberally season both sides of each steak. Preheat your grill on high (450-500º F). Clean and oil your grill. Place the steaks on the hot grill, close the lid and wait for 3 minutes. Flip and cook another 3-4 minutes or until desired doneness is reached. Remove the steaks from the grill and wrap in foil for 5-10 minutes. Transfer to serving plates. Serve with chimichurri on the side or over the top.

(Note: This dish is approved for the 30-Day Metabolic Comeback™.)
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