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Category: Recipes

Beef & Broccoli Stir Fry

Beef & Broccoli Stir Fry Simple beef & broccoli recipe for those busy nights! Consider using a low sodium soy sauce alternative. This serves: 2 Prep: 10 mins Cook: 15 mins Nutrition per serving: 626 kcals        29g Fats 62g Carbs      34g Protein What you’ll need: ½ cup (115g) rice, raw […]

Chickpea, Sweet Potato & Spinach Curry

Chickpea, Sweet Potato & Spinach Curry Here’s a simple, vegetarian friendly curry dish! This serves: 4Prep: 10 minsCook: 20 mins Nutrition per serving:325 kcals        16g Fats38g Carbs       11g Protein What you’ll need: 1 tbsp. oil 1 medium onion, chopped 1 inch (3cm) ginger, grated 2 cloves garlic, minced 1/2 chili […]

Mushroom Soup

Mushroom Soup Like mushroom soup? Here’s a simple way to make your own homemade version! This serves: 4 Prep: 10 mins Cook: 35 mins Nutrition per serving: 204 kcals        11g Fats 23g Carbs      6g Protein What you’ll need: 2 tbsp. coconut oil 1 onion, sliced 1/2 leek, chopped 5 1/3 […]

Egg, Broccoli, & Ham Muffins

Eggs are a phenomenal source of protein but can get boring. Here’s a unique recipe you can use to have eggs on the go

Green & Black Bean Tuna Salad

Green & Black Bean Tuna Salad Here’s a pretty solid way to get some protein in with your greens. Give it a whirl and let me know what you think! This serves: 2 Prep: 10 mins Cook: 5 mins Nutrition per serving: 266 kcals        9g Fats 16g Carbs      30g Protein […]

Egg Fried Rice With Turkey

Egg Fried Rice With Turkey Here’s a quick and simple fried rice recipe using turkey meat. This serves: 4 Prep: 5 mins Cook: 15 mins Nutrition per serving: 316 kcals        10g Fats 25g Carbs      33g Protein What you’ll need: 1 lb. (450g) minced turkey breast 3.5 oz. (100g) spinach 3.5 […]

Salmon, Potato, & Asparagus Bake Tray

Salmon, Potato, & Asparagus Bake Tray Here’s a simple and quick way to enjoy a nutritious meal with salmon, potato, and asparagus! This serves: 4 Prep: 5 mins Cook: 35 mins Nutrition per serving: 416 kcals        21g Fats 21g Carbs      37g Protein What you’ll need: 1lb (450g) potatoes, quartered 3 […]

Chocolate & Coconut Chia Pudding

Chocolate & Coconut Chia Pudding Here’s a tasty pudding recipe! This serves: 2 Prep: 15 mins Cook: 0 mins Nutrition per serving: 313 kcals        17g Fats 35g Carbs      7g Protein What you’ll need: 4 tbsp. chia seeds 1 cup (240ml) almond milk 4 tbsp. coconut yogurt 2 tbsp. agave syrup […]

Salmon Teriyaki with Green Beans & Sweetcorn Rice

If you’re a fan of salmon like me, give this recipe a shot. The teriyaki flavour is a nice change of pace from my usual salmon dish. This serves: 4 Prep: 10 mins + 1 h marinade Cook: 15 mins Nutrition per serving: 507 kcals        19g Fats 40g Carbs      45g […]

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**Client Testimonial** Wanted to give a special shout out to my long time client Sam. He's been training with me for almost a decade now, both in person and online. With summer just around the corner there's no better time to make your health and fitness a priority. So if you're ready to make a…
Here's a shout out to @francoisclimbs hitting a couple trap bar deadlift PRs the other day (415 x 1 then 425 x 1). Solid 25lb increase during this past training cycle. He's expressed interest in joining the 1000lb club (squat/bench/deadlift) so keep an eye out for updates on his progress! #frederickfitness #fredfit #yegfitness #personaltraining #onlinecoaching…
Challenge complete. As predicted, here's my new PR on the trap bar deadlift - 570 x 1. Not the cleanest rep but I'm pretty happy with it. This showed me I need to up my core training as that was definitely my limiting factor. Doing these 3 heavy weeks has me intrigued to maybe aim…
I was recently challenged to see how strong my trap bar deadlift was. This is a lift I get many clients to do but haven't gone heavy myself in about 3 years. I've put more focus on unilateral lifts as my right knee used to give me issues during heavy bilateral movements.  Anyways, here's my…
All set up at the new space! Here's a little tour of the training area. It's been a solid first few days getting acquainted and figuring out the space. I've combined my equipment with the trainers over at @alphaprotraining and am digging the set up. That said, I have a couple evening and afternoon slots…
It's been a minute since I've made a post. Definitely been a lot of change over the past number of months. Here's an update of more recent events: - Suffered a significant high ankle sprain along with a strained meniscus playing soccer in June. Thankful it wasn't worse as at the time my knee was…