Kristian Leach Fitness - KrisFit

Happy 42nd Birthday to this living legend, Marvelous Marlene Samuelson!

It was an honor to train her on her birthday today and present her with some Beef Jerky...she's trying to increase her protein to get her pipes to grow even bigger.

I have warned her that they might burst!

Keep on kicking a@s, Marlene!

A tasty, high protein recipe from our Custom Collection!

Next 6 week program begins on Monday, March 25th!

**This recipe makes 4 servings. Nutrition per serving is posted below**

Ingredients:

- 2 tsp butter or coconut oil
- 3 small white onions, finely chopped
- Sprig of fresh basil leaves and stalks, chopped roughly
- 4 oz. lean ground beef
- 3/4 cup closed cup mushrooms, sliced
- 1 vine-ripened tomato, diced
- 1 stick celery, finely chopped
- ½ green bell-pepper, diced
- 4 cloves garlic, finely chopped
- 1 can chopped tomatoes (about 400g)
- 2 Ttbsp tomato purée
- 4 large zucchinis

Directions:
- Heat the butter or oil in a frying pan, over a medium heat. Sauté the onions until soft. Add the chopped basil and fry for
30 seconds. Add the beef and season well with salt and pepper. When the meat is browned, add the mushrooms, vine tomato, celery, bell-pepper and garlic.

- Cook gently for 5 minutes. Add the canned tomatoes and purée. Cook over a medium heat for 20 minutes.

- Chop the zucchinis into thin spaghetti strips or use a vegetable spiralizer if you have one. Steam gently for 3-4 minutes or until cooked to your liking. Serve.

- Once cooled, store any leftover sauce in an airtight container and refrigerate for up to 3 days or freeze on same day.

- Salt and pepper to season

Nutrition per serving:
348 Calories
20g Carbs
31g Protein
6g Fat

Another tasty recipe from my Fit Woman For Life program which begins on March 25th!

Easy and High Protein Breakfast:

This is a quick, easy, and tasty breakfast that can be made days in advance.

**Please note that the indredients makes 2 servings** The macronutrient and caloric values per serving are listed at the bottom of this recipe**

Ingredients:

- 1/2 cup fresh raspberries, mashed plus a few extra to garnish
- 2/3 cup oats (use gluten free if preferred)
- 5 fl oz. unsweetened almond milk (or use milk of your choice)
- 1/4 cup Greek yogurt (use dairy free
if preferred)
- juice of 1/2 a lemon
- 1 heaping tsp. chia seeds
- 1/3 cup vanilla or raspberry flavor whey or rice protein powder (optional)
- a small amount of sweetener, to taste (only required if you’re omitting protein powder)
- 1/2 tsp. vanilla extract

Recipe:
- Place all of the ingredients in a sealable container and stir well. Refrigerate for 4 hours or overnight.

- Stir well and add a drop of chilled milk if required, to achieve desired consistency.

- Transfer mixture to two serving bowls. Serve topped with the additional raspberries. Serve.

- Store any leftovers in an airtight container and refrigerate for up to 3 days.

Nutrition per serving:
263 calories
23g protein
27g carbs
7g fat

Exercise of the Week :)

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

A tasty and high protein breakfast option from my 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

Belated thanks to a couple of my thoughtful and funny clients who brought this back for me from Vegas.

Will be posting a review of this product soon. Can't wait for the sick abs to come in :)

Lewis easily wins today's posedown ( ), but, I easily win the creepy smile award 😵‍💫

Mr.Muscles!

Great Recipe from my Fit Woman For Life custom recipe database!

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

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---

We gone and done it! 💍🔔

We gone and done it! 💍🔔

My next 6 week program begins on February 5th.

Click on the post below to learn more!

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

Jo's favourite Christmas present was an Etch-A-Sketch. She created some artwork for me to display at work :)

The Pull-Up King is in the Building! 👑💪

Lewis makes me so proud, and, jealous :)

The next 6 week Online Nutrition and Exercise Program is back and includes:

- 24/7 Nutrition guidance from a certified personal trainer and nutrition coach with 18 years of professional experience coaching women just like you.
- Customized 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!

Lewis happily getting ready for 25lb weighted chin-ups :)

Hats off to my client, Amanda, for crushing two PB's in the gym today. Made my day :)

200lb x 2 on the deadlift and 110lbx2 on the bench press.

Both weights she hadn't touched before :)

Dare I say she made it look easy, peasy, lemon squeezy!?

My client Lewis flexing his pipes.

Pretty impressed that this is only about 50 percent flexed!

Registration Closes Tonight at Midnight!

Registration for our final women's nutrition coaching program of 2022 closes tonight at midnight!

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

Next Program Starts on November 7th!

Next Program Starts on Monday, November 7th!

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

Congratulations to one of the hardest working human beings that I've ever met.

Marvelous Marlene retired last week and has promised to take a few days off of training to build some "Molson Muscle"
🍻💪

This one's a work in progress.

Nutrient Timing Tip Of The Day

,and,shauna

Happy Monday from the Pull-Up King :)