The Riverside Club

Fundamental Movement Patterns and Workout Progressions:

Happy Saturday,

Riverside Club Trainer, Kristian Leach, wanted to share some information on fundamental movement patterns for weight training.

Six movement patterns that should likely form the foundation of your weight training workouts are shown in the attached image.

These 6 movements allow you to strengthen all of the muscles of your body in the most efficient way.

Neglecting one of these movements patterns on a regular basis would likely result in some form of weakness and or muscle imbalance.

In order to progress, different/more advanced versions of these movement patterns can be incorporated into your routines., BUT, we never progress/graduate from having to performing these key patterns.

**Coversely, if one has injury or mobility limitations, less-advanced versions of these exercises can be used**

Even Olympic and professional athletes utilize these movements as the foundations of their routines 🙂

Another key factor in ensuring progress is to change our loads, reps, rest periods, and even lifting tempo.

Not only does changing these variables enhance progress and decrease boredom, it also decreases your chances of hitting workout "plateaus" caused by repeating the exact same routines for months on end.

Even if you're following your own workout routines, I strongly suggest trying to incorporate these fundamental movements into your workouts on a weekly basis.

You'll slowly start to notice that you have become as strong as a tractor!

Thanks for reading.
Kristian

Exercise of the Week from Riverside Club Trainer, Kristian Leach.

This is a great strengthening exercise for your upper-body which can be easily adjusted to make the exercise more or less challenging.

Video link is posted here:
https://www.youtube.com/watch?v=QV1To3mJVwI

Exercise of the Week from Riverside Club Trainer, Kristian Leach.

This is an intermediate level exercise that utilizes your core muscles.

If the exercises seems too challenging, try doing less reps and/or decreasing the distance that your arms and legs are travelling.

Video is posted here: https://www.youtube.com/watch?v=oBV0eubX2v8

Another tasty and healthy custom recipe from Riverside Club trainer, Kristian Leach, and his Fit Woman For Life Program!

A tasty and high protein breakfast option from our Custom Recipe Collection:

**Note that this recipe makes 4 pancakes. A typical serving size would be 2 pancakes. Nutrition information per pancake is posted below***

Ingredients:

- 8 egg whites (1 cup)
- 3/4 cup oats (use gluten free if preferred)
- 1/3 cup vanilla flavor whey or rice protein powder (optional)
- 1 tsp. stevia (or natural sweetener of your choice)
- 3.25 fl oz. unsweetened almond milk
- ¼ tsp. xanthan gum (optional) 2 tsp. coconut oil

Recipe:

- Place the egg whites, oats, protein powder (if using), stevia, milk and xanthan gum
- (if using) in a blender, and blend well until creamy.

- Melt ½ tsp. oil in a frying pan over a medium heat. Pour ¼ of the batter into the pan. Tilt the base of the pan gently to shape the batter into a circle.

- Cook for 2-3 minutes. When small holes appear on the surface of the pancake, flip or turn using a fish slice. Cook on the other side for 2-3 minutes or until the underside of the pancake is golden. Transfer to a plate.

Repeat steps with the remaining oil and batter.

Store any leftovers in an airtight container and refrigerate for up to 2 days.

Serving suggestion:
Serve with mixed berries and a drizzle of agave syrup, maple syrup or honey.

Macronutrient Info (per pancake):
168 calories
15g carbs
18g protein
4g fat

Next 6 week program starts on March 25th!

Led by Riverside Club personal trainer and nutrition coach, Kristian Leach.

Registration is now open at www.fitwomanforlife.ca

Next program starts on March 25th!

Registration is now open :)

A wonderful and healthy recipe from Riverside Club trainer and Nutrition Coach, Kristian Leach.

Happy Sunday!

The recipe below was highlighted by one of our clients as one of her favourites from our Customized Recipe database; Apple Rosemary Braised Chicken

The recipe below is for 1 serving.

The nutrition per serving is as follows:
473 calories
44g protein
28g carbs
21g fat

Ingredients:
- 1 small Onion raw
- 1 tbsp Rosemary fresh or raw herb
- 1 medium, about 2.5" diameter Apple with skin raw
- 3 tbsp Organic chicken stock by Kirkland signature
- 1 tbsp Butter
- 2 tbsp Water
- 3 thigh, bone and skin removed Chicken thigh meat only raw
- 2 tbsp Mustard

Directions:

1) Sear Chicken in a deep pot over medium heat with melted butter.

2) Let sit for 5 minutes, or until golden brown, then flip and sear on other side. Remove and set aside.

3) Add small chunks of onion into pot and saute for 3 minutes, or until soft and lightly brown.

4) Add small apple chunks, liquid ingredients, rosemary, salt and pepper. Stir to combine.

5) Reintroduce chicken to the pot, and cook, covered, for 12 minutes, or until chicken is cooked through

Our next 6 week online program begins on Monday, February 5th!

Registration closes tomorrow (Friday) at 12 midnight MST

The program includes the following:
- 24/7 Nutrition guidance from a certified personal trainer and nutrition coach with 18 years of professional experience coaching women just like you.
- Customized weekly meal-by-meal plans with recipes and free adjustments.
- Weekly FAQ videos and check-ins from your coach.
- Bonus access to our home, or, gym-based workout routines with demonstration videos for every workout that you can access via our Fitness App.
- Accountability, daily communication, progress tracking, and much more!
www.fitwomanforlife.ca

A great recipe from Riverside Trainer/Nutriton Coach, Kristian Leach, and his Fit Woman For Life Program!

Vegan Burrito Bowl:

Here is one of the hundreds of recipes contained within our custom meal plan database. Ingredients and directions are below:

Ingredients:

- 1 whole Avocado without skin and seeds
- 3 TBSP Pico de Gallo by Pace (or comparable brand)
- 1 cup shredded lettuce
- 1 TBSP lime juice
- 3/4 cup Veggie Ground Round by Yves (or comparable brand)

Directions:
1 - Cook veggie ground round according to package directions.

2 - Mash avocado with lime juice and a pinch of salt.

3- Assemble bowls by adding together shredded lettuce, crumbles, avocado, and salsa.

---Recipe contains 27g protein, 35g carbs, and 27g fat---

Riverside Club Personal Trainer and Nutrition Coach, Kristian Leach, still has a few spaces left in his Online Women's Nutrition and Exercise Coaching Program.

The program begins on Monday, February 5th.

To learn more, click the link below and/or visit: www.fitwomanforlife.ca

The next 6 week Online Nutrition and Exercise Program is back and better!

Starting on Monday, February 5th.

The program includes the following:
- 24/7 Nutrition guidance from a certified personal trainer and nutrition coach with 18 years of professional experience coaching women just like you.
- Customized weekly meal-by-meal plans with recipes and free adjustments.
- Weekly FAQ videos and check-ins from your coach.
- Bonus access to our home, or, gym-based workout routines with demonstration videos for every workout that you can access via our Fitness App.
- Accountability, daily communication, progress tracking, and much more!
www.fitwomanforlife.ca

The Fit Woman Program is Back!

Riverside Club trainer and nutrition coach, Kristian Leach, still has a couple of last-minute spaces left in his, "Fit Woman For Life" program.

The 6 week online exercise and nutrition program begins on Monday October 30th and is geared towards menopausal women (including peri and post) looking to kick-start their nutrition and weight loss journey. For more information, including the registration link, visit: www.fitwomanforlife.ca

PS - Non-members are more than welcome to join this program!

Who relates?? 🧘‍♀️

Monday Motivation🤩

Anybody else feel like this sometimes?!🏃‍♀️🏃‍♂️

Here's what's new this coming December! Lots of fun things going on at the club along with our holiday hours🎄☃️

Here's some motivation finishing up this week and heading into the next! We hope to see you at the club 🙂

One of the many exciting updates coming your way very soon! 🥰

Come join us today for a mid-week hump day workout 🐫

Happy Monday! What's your "why" today, and this week?🤔

Don't want this to be you this winter? The Riverside Club has two indoor tennis courts! Don't wait, inquire now 🥰

Invite your friends for a complimentary 7 Days of Fitness. If they love it as much as we do and join, you'll receive one month FREE!!

November Hours at The Riverside Club! Come join us to get a head-start on those new years resolutions🥰

Riverside Club Personal Trainer and Nutrition Coach, Kristian Leach, still has a couple of spots open for his comprehensive online Women's Nutrition and Exercise Coaching Program which begins on Monday, November 7th.

For more information and/or to register, visit: www.fitwomanforlife.ca

Who's with us on this one? 💪🤣

Happy Thanksgiving from The Riverside Club! We are open regular hours today and 7AM - 2PM tomorrow. We are thankful for our awesome members and all of our fabulous staff! ❤️ What are you thankful for?

And still growing! Join our community 🥰

Work smarter not harder?🤫

Who knows when the snow will hit? Good thing we have 2 courts to keep you occupied this winter!❄️

Exciting News! 🎉
Come October we will be open until 10PM on Mondays, Tuesdays, Wednesdays and Thursdays!
We also have lots of fun classes going on so come check them out!😆