The Exercise Coach O'Fallon

Have a spook-tacular Halloween!

Healthy Halloween ideas from our Seasonal Whole-Food Recipes Board on Pinterest --> https://bit.ly/3ggDpL1

(Recipe of the Week) This Roasted Stuffed Butternut Squash is filled with all your favorites sausage, apples, cranberries, onions and garlic, kale, pecans and savory herbs. The stuffing is packed with savory/naturally sweet flavors and the perfect addition to a holiday meal, or for any meal! Sausage Apple Stuffed Butternut Squash (via: https://bit.ly/3mn1lj4) ... Ingredients 2 med/large butternut squash 3 Tbsp avocado oil or olive oil, divided Sea salt and black pepper 1 lb Italian sausage (high-quality, no-sugar added if possible) 1 medium onion diced 3 cloves garlic minced 1 Tbsp fresh sage leaves minced** 1 Tbsp fresh rosemary leaves minced** 1 Tbsp fresh thyme leaves minced** 3 cups kale chopped 1 medium apple chopped (honeycrisp or pink lady) 1 cup pecans chopped 1/2 cup dried cranberries (apple juice sweetened or unsweetened available at Trader Joes) Sea salt and black pepper to taste Instructions Preheat your oven to 425 F and line a large baking sheet with parchment paper. Cut open each butternut squash lengthwise so you have 4 long halves. Scoop out the seeds and strings, then drizzle with 2 Tbsp of the oil and sprinkle generously with sea salt and pepper. Place face down on the baking sheet and roast in the preheated oven for about 40 minutes, or until softened. Pressing the top of the squash will give you a sense of how soft it is without having to remove it from the oven. Meanwhile, heat a large skillet over medium heat and add the remaining tablespoon of oil. Crumble the sausage into the skillet and cook until about 3/4 of the way done. Add the onions and garlic and cook, stirring, for 2 minutes until soft and fragrant. Add in the fresh herbs (or dried, if using) and continue to cook for another minute. Add in the kale, apples, and pecans and cook, stirring to combine flavors, for another minute or two until just softened. Remove from heat, stir in the cranberries, and season the mixture to taste with sea salt and black pepper. Once the squash is done, allow it to cool for about 5 minutes, then use a spoon to carefully scoop out the flesh, leaving about 3/4 border around the sides and bottom. You can save the squash for another use, or even freeze it to keep longer. Spoon the sausage mixture into the squash generously to use all of it up. Once filled, place the baking sheet under the broiler and broil until the top of the stuffing and squash are golden brown, 2-4 minutes or so. Garnish with additional fresh herbs if desired and enjoy! Recipe Notes **use 1 tsp each if using dried herbs Note: To make this dish approved for the 30-Day Metabolic Comeback, use unsweetened cranberries and no-sugar added sausage, or make your own sausage with no added sugar. Find all Recipes of the Week on our Pinterest Boards https://bit.ly/2WMQchR

"Wow how wonderful to be back at The Exercise Coach and be able to participate in another Metabolic Comeback Challenge! My body and mind feel so much better being able to work out consistently with great routines and coaches. I feel so much better and do not feel frumpy anymore. The weight has come off and my body feels stronger. They have given me knowledge to continue to eat healthy and the importance of adding some kind of exercise to your daily routine. When I am not able to be here I know I can go on a walk confidently and keep the weight off. I do not have the pain in my hips or knees anymore. Thank you to The Exercise Coach for being here and helping me be a better, healthier me!" - Kathy J., Eden Prairie, MN #TestimonialTuesday

(Recipe of the Week) You'll fall in love with this easy creamy pumpkin soup! So simple and full of nutrition and delicious flavor, this soup is perfect for a chilly fall day. Make in your instant pot or prepare stovetop. Easy Instant Pot Pumpkin Soup (via: https://bit.ly/2HpkUbn)... Ingredients 15 ounce can pure pumpkin 4 carrots cut into chunks 1/2 medium yellow onion cut into chunks 2 teaspoons minced garlic 3 cups low sodium chicken broth or vegetable broth 1 cup full fat coconut milk salt and pepper Instructions Place pumpkin, carrots, onion, garlic, and broth into the Instant Pot. Stir to combine. Seal lid and cook on Manual setting for 8 minutes. Quick release or naturally release pressure when cycle is complete. Use an immersion blender or blend in high-powered blender in batches to puree the soup until smooth and creamy. Stir in coconut milk and add salt and pepper to taste. 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/33Q1Vyg

"I absolutely LOVE the staff. Each and every one of them are so attentive, helpful and personable. They give you the confidence that you can make it through each and every exercise. The workout is the best that I have ever experienced and I can see results after just 12 weeks. I am stronger and just feel better in general. I also love the atmosphere. You never feel out of place like I have at most other workout facilities I have been to. Add to all of these positives the fact that you are on a 20-minute, twice a week workout; it's so easy to make it part of my routine! Best decision ever to join!" - Cheri B., West Omaha #TestimonialTuesday

(Recipe of the Week) A classic dish, Chicken Parmesan, is made grain & dairy free for a delicious, flavorful weeknight meal that won't weigh you down. Enjoy this tasty dish this week - it's bound to become a new favorite. Grain-Free Chicken Parmesan (adapted from: https://bit.ly/3lPZS4j)... Ingredients 4 thinly sliced chicken breasts (or use a meat tenderizer to flatten) 1/2 cup almond flour 1/4 cup nutritional yeast* 1/4 cup coconut flour* 1 tbsp Italian seasoning 1 tbsp garlic powder 1 tsp salt 1/2 tsp pepper 2 eggs, beaten 3 tbsp avocado or olive oil 1 cup marinara (no-sugar added), or more if desired Instructions Preheat oven to 350 and lightly grease a baking dish. In a large bowl, combine all dry ingredients. Pat the chicken dry heat the oil in a large skillet. Dredge the chicken by coating each piece with the beaten egg and then placing into the dry ingredients mixture. Flip the chicken to coat on both sides and then transfer to the skillet once oil is hot. Brown the chicken for 3 minutes per side, the breading should be a light golden brown, and then transfer to the baking dish. Once all chicken has been browned, place the baking dish into the oven and bake for 15 minutes. Remove from the oven, place the chicken breasts over veggie noodles if desired, and top with marinara. Serve over zucchini noodles, butternut or spaghetti squash, or greens. * These items can be omitted swapped for additional almond flour. If omitting, use 1.5 cups almond flour total. Note: This dish is approved for the 30-Day Metabolic Comeback Challenge provided marinara used does not contain added sugars.

"I have always worked out hard, but due to a knee injury I had to find a workout that was kinder to my body. I stumbled upon The Exercise Coach and at first I was skeptical that two 20 minute workouts a week would be enough to give me the results I wanted. After 3 months, I was stronger with much better muscle definition. My Coach Jim, took the time to understand my fitness goals so that the workout program fits my unique needs. He also ensures my workouts are challenging, wi...th lots of motivational coaching, encouragement, and positive reinforcement. The data-driven machines track my progress and show graphs of past performance. The Exercise Coach also has a machine that scans your body and tracks your weight, body fat, and lean mass so that you can stay on target. The Metabolic Comeback Nutrition Challenge ensures you are eating a balanced healthy diet to compliment the workouts. All in all, the facility is super clean, the coaches are wonderful, and I feel great!" - Gail N., North Naples, FL #TestimonialTuesday

(Recipe of the Week) Everyone’s favorite shrimp scampi with a healthier alternative to pasta using spaghetti squash! Cut your cooking time by preparing the spaghetti squash in advance. Shrimp Scampi Spaghetti Squash (via: https://bit.ly/3d67uNf) ... INGREDIENTS: 1 1/4 pounds large shrimp, peeled and deveined 1 1/2 teaspoons smoked paprika Kosher salt and freshly ground black pepper 2 tablespoons unsalted organic butter (or ghee) 1 tablespoon olive oil 3 cloves garlic, minced 1 shallot, minced 3 cups baby spinach 1/2 cup fresh basil leaves, chiffonade 1 tablespoon freshly squeezed lemon juice 2 tablespoons freshly grated Parmesan (OPTIONAL) FOR THE SPAGHETTI SQUASH 1 (2-3 pounds) spaghetti squash 2 tablespoons olive oil Kosher salt and freshly ground black pepper, to taste DIRECTIONS: Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray. Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper, to taste. Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes. Remove from oven and let rest until cool enough to handle. Using a fork, scrape the flesh to create long strands. Season shrimp with paprika, salt and pepper, to taste. Melt butter in a large skillet over medium high heat. Add shrimp, garlic and shallot. Cook, stirring occasionally, until pink, about 2-3 minutes; set aside and keep warm. Add squash and spinach to the skillet. Cook, stirring occasionally, until the squash is heated through and the spinach has wilted, about 2-3 minutes. Stir in basil and lemon juice; season with salt and pepper, to taste. Serve immediately, topped with shrimp and garnished with optional Parmesan, if desired. Note: Omit optional Parmesan and use organic butter or ghee 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/2WMQchR

"I love my trainers at The Exercise Coach. They are very supportive and always push me to do more than I think I can do. They take a personal interest in me. The machines are great. I never have to worry if I'm using too much or too little weight, because the resistance technology does it for me. The 20 min workouts 2 x a week fit perfectly into my schedule, and when I'm done I still feel like I did when I spent an hour at a regular gym. The small studios and limited number o...f clients during each session are a bonus because I'm not self conscious that I'm being watched or judged. The entire Exercise Coach team offers additional ways to better your health like with their Metabolic Comeback Challenge. In just 2 months I've gotten stronger, lost inches, and started focusing on my nutrition. I feel better and have more energy than I've had in 14 years." - Tara B., Fishers, IN #TestimonialTuesday

(Recipe of the Week) How about a quick, satisfying lunch for an easy meal that can travel anywhere you need to go? A waldorf chicken salad is a great choice to eat in a lettuce wrap, grain free tortilla (try jicima or cassava flour), or on its own! Customize this recipe with your favorite ingredients to mix it up! Waldorf Chicken Salad Lettuce Wraps (via: https://bit.ly/3n4cB5b)... Ingredients 1/2 cup mayonnaise (homemade paleo mayo or Primal Kitchen brand) 1 Tablespoon lemon juice 1/2 teaspoon salt 2 cups cooked shredded chicken shredded into bite sized pieces 1 cup grapes halved 1/2 cup apple diced 1/2 cup cashew pieces 1/3 cup celery diced 2 Tablespoons fresh basil chopped lettuce leaves or grain-free wraps for serving Instructions In a large bowl, combine mayonnaise, lemon juice, and salt. Add chicken, grapes, apples, cashews, celery, and basil. Stir to combine. Serve with lettuce leaves and enjoy. Note: This dish is approved for the 30-Day Metabolic Comeback provided that homemade paleo mayo or approved mayo is used. Find all Recipe of the Week on our Pinterest boards: https://bit.ly/2WMQchR

"The Exercise Coach has great staff. During these difficult times I feel very good going there knowing that due to the small size of the facility, that everything, and all the equipment will be safe for me to use. They go out of their way to make sure that that is the case. I would recommend anyone that feels the need to get back in shape go there, give it some time, and you’ll be rewarded greatly." Peter W., Buffalo Grove, IL... #TestimonialTuesday