The Exercise Coach - South Reno

(Recipe of the Week) This creamy paleo tuscan garlic salmon is a super-tasty one-skillet meal that’s perfect for weeknights and full of flavor!

Tuscan Garlic Salmon

(via: https://bit.ly/4zD2VDF )

Ingredients

5 salmon fillets skin on or off
Sea salt and freshly ground black pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
2 Tbsp ghee or avocado oil or olive oil
1 small onion diced
6 cloves garlic minced
2 teaspoons arrowroot flour or tapioca
3/4 cup broth of your choice
3/4 cup coconut milk or preferred dairy free milk
1/2 tablespoon mustard any kind
1 tablespoon nutritional yeast optional, for flavor
2 teaspoons Italian seasoning blend
1/4 tsp sea salt or to taste
1/8 tsp freshly ground black pepper or to taste
1/2 cup sun dried tomatoes roughly chopped
2 cups kale or spinach, roughly chopped
Fresh minced parsley for garnish

Instructions

Season the salmon liberally on both sides with sea salt and freshly ground black pepper, ad the onion and garlic powder.
Heat a large non stick skillet over medium high heat and add a tablespoon of the oil or ghee. Once hot, place the salmon in the skillet flesh side down, and cook about 4 minutes on the first side, flip, and cook another 3 minutes or until cooked to preference. Using tongs, remove to a plate and set aside.
Lower the heat to medium/medium low and add the remaining oil or ghee. Add the onion and cook a minute until soft and fragrant, then add in the garlic and cook another 45 seconds to soften.
Whisk the tapioca or arrowroot into the garlic and onions, the slowly pour in the broth white whisking, then the coconut milk. Stir to combine, then stir in the mustard, nutritional yeast, Italian seasoning, sea salt and black pepper.
Cook and stir over medium-high heat until it starts to thicken - about one minute.
Add the spinach and sun-dried tomatoes and allow mixture to simmer until spinach is wilted and tomatoes are softened. Add the salmon back to the skillet and simmer another minute to heat through.
Serve over cauliflower rice or with roasted sweet potatoes and garnish with parsley if desired. Enjoy!

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

"The Exercise Coach workout has been the ONLY workout that I have stayed with for more than a few weeks. I have now been consistent for about 20 months, and I look forward to the workouts. (well, most of the time).

The studio environment is so comfortable, unlike any other gym. It is cheerful, clean, and not intimidating. Having each exercise tailored for your individual level of fitness assures you that you will progress without injury. Being able to track your progress on the computer screens is helpful and inspiring.

The best part about The Exercise Coach is the people. The trainers are encouraging and kind and knowledgeable. You will be glad to start on this journey to greater strength."

- Lynn B., Keller, TX

(NEW EPISODE) https://bit.ly/4xY4Otf If you're 40 or over, you've probably realized you'll have to be more intentional with your health. Here's what's changing in this decade and beyond and what to do about it . . .

(Recipe of the Week) This easy Butternut Squash Chili recipe is made with squash, ground turkey, and veggies in a creamy broth that’s ready and on your table in 30 minutes!

Butternut Squash Chili

(adapted from: https://bit.ly/3U5ryZC )

Ingredients
▢1 tablespoon olive oil
▢1 large carrot diced
▢1 stalk celery diced
▢1 small onion diced
▢2 cloves garlic minced
▢1 teaspoon thyme minced
▢2 cups butternut squash diced
▢14 pounce great northern beans drained and rinsed
▢10 ounces ground turkey browned and crumbled
▢2 ½ cups chicken broth
▢½ cup full fat coconut milk (or heavy cream)
▢2 cups fresh kale chopped and massaged

Instructions
Add the turkey meat to a sauté pan and cook over medium high heat until cook completely and browned.
Drain into a colander to drain any excess oil and set aside.
In a Dutch oven or stock pot, add the olive oil, carrot, onion, and celery.
Sauté over medium heat for approximately 3-4 minutes or until the vegetables become soft.
Add the garlic and thyme and sauté for an another minute.
Add the butternut squash, beans, turkey meat, and chicken both.
Bring to a boil and then reduce the heat to medium-low and simmer for 15 minutes.
Add the coconut milk/cream and chopped kale and stir to combine well.
Simmer for an additional 4-5 minutes until the kale is wilted.
Serve the topped with your favorite garnishes like avocado.

Notes: Omit beans, use coconut milk and ensure chicken broth used contains no added sugars 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

"Trainers are friendly, encouraging and professional. Working against [my personal workout target] is particularly good for me. The programs that have been established for me put me right to my limit. And 20-minutes of good exercise is about perfect for what I need."

- John P., Eden Prairie, MN

(NEW EPSIODE) https://bit.ly/4gbJNUB Here's why you should consider strength training prior to an upcoming surgery and how long you can expect it to take to regain what you lost following a pause.

(NEW STUDIO ALERT!) Congratulations to Franchise Partner David Streitz and his team on the Grand Opening of their new location in Plainfield, IL! 💫