LIFTING LADIES HARD AT WORK

Interested in learning proper exercise technique? Want to feel confident when walking into a gym?
Tired of doing boring cardio machines? Want to shape and firm up your body?
Lifting Ladies is for you! Sign up for Fall session

Here are some of Coach Kat's Lifting Ladies working on their skills.

DOUBLE SAVASANA or should I say CORPSE POSE

RDR and RDH laying on the floor after blasting out some serious effort in their ACTION Conditioning Class.
Nice work today fellas.

Here is a picture of me and the ACTION Kids doing a quick workout together while their parents were getting their individual training done.
Here is their workout.
Complete 2 Sets in Teams of Two:
10 Ring Rows
10/arm John Travoltas (5#/arm)
10 Goblet Squats (5#)

MINI-CANON-BALL MUSCLE-UPS OF LOVE
1 of 2 workouts yesterday.

I do not have my rings set up yet so big boy muscle-ups are out of the question. I literally had to do a froggy leg spaz canon-ball mini Muscle up so I did not touch the floor, or ring dip my head into the bars
Tough stuff, gotter done Deaner :-)
5 Rounds completed + 10 WBS and 1 Muscle-up
Enjoy

WELCOME TO THE 400LBS DEADLIFT CLUB!

Mark's determination to get this lift is huge and inspirational!
I apologize for my potty mouth in the video, I get a little pumped up when my clients are attempting one of their goals.
Way to go buddy! All the hard work and dedication to your program has paid off!

EXERCISES OF THE DAY

Peanut Butter Rice Krispy Oat Balls(Here is a little yum yum for all you treat lovers)

1 scoop Protein Powder (chocolate)
1 cup Rice Krispies
½ cup Oats large Flake
9+ oz Natural peanut butter (creamy or crunchy)
½ cup Dark organic chocolate chips
H2O for desired consistency
+
Kick it up add:
Chopped almonds or walnuts
Preparation

1. In a large bowl, combine, Rice Krispies, peanut butter (crunchy or creamy), oats, if you want almonds / walnuts and chocolate chips (save a little to melt on the top if you want to get all fancy)
2. Once blended, make roll small peanut butter balls, and place them on a baking sheet.
3. Place them into the freezer for 30 minutes.
4. In a saucepan, melt some dark chocolate chips over low heat (don't overheat).
5. Dip the cooled peanut butter balls into the chocolate to coat one half.
6. Place on waxed paper on a baking sheet.
7. Once chocolate has set, store peanut butter balls in a sealed container.

FITNESS JOURNEY(Staying on the path to YOUR goals)

Ponder this thought: If you are in Lethbridge and your goal is to reach Calgary, how would you go about getting to Calgary? The answer is easy: drive, fly, motorbike, bike, hell even run, walk, roller blade, crawl...you get the picture? No matter what your mode of transportation, if you face in the direction of Calgary, and continue to move on that path to Calgary, then YOU MUST REACH Calgary".

I hear so many fantastic fitness related goals from all sorts of people every where I go that truely inspire me because I can FEEL the passion behind their goals. After those goals have been made, a new path has shown itself to the individual, but sadly the majority of the people who create these goals never make it to the next step of attainment. Why? What do you do next? What is the next step?
A plan needs to be created to arrive at the destination point, similar to planning a trip abroad. Details of the trip must be layed out over a period of time. Planning the trip details creates YOUR very own road map to success. This plan is filled with specifics you want, like trip time, sites to see, where to eat, what to pack and where to sleep are all outlined to have the best trip possible. So lets do this to start your fitness journey!
Plan your fitness journey related goals to create your successful road map to stay on track. Planning your journey will let you see it on paper. Seeing it on paper will create a feeling like the trip has already begun, success has already started!

SOME STARTING OUT TIPS:

- Take no short cuts! There are NO short cuts! Short cuts are the main reason people cannot stay on a fitness journey. Short cuts mean your damn lazy!
- Plan your workout days and days off; check these off on a calander for all to see.
- Keep a journey journal (say that 5 times fast) to get your thoughts out. Some trips have small road blocks. Writing about these road blocks can give you the heads up to not hit that road block again.
- Get some help to plan your journey out. (a coach, a trainer)
- Having a support team for planning and playing will help you through those road blocks. A support team is vital!

DIJON-MAYO BBQ CHICKEN

I know chicken can get pretty boring and it's a major protein menu item in most of your nutrition prescriptions, so lets spice things up a little with this recipe.

2 fresh skinless chicken breasts
1-2 cloves garlic, finely chopped (add more if you a garlic freak)
1/4 cup Dijon mustard
1 tbsp Organic Mayo
2 Tbsp. chopped fresh herbs (really any herb you like e.g parsley, thyme, basil)
1 Tbsp. olive oil
Sea Salt (to taste)
Ground black pepper (to taste)

1.) Mix garlic, mustard, herbs, olive oil, salt, and pepper together in flat bowl or casserole dish.
2.) Add chicken breasts coating the chicken liberally with mixture on both sides.
3.) Fire up the BBQ, let it heat up and grill the chicken cooking on low-med heat (try not to over cook the chicken, when the center is no longer pink, your good to eat). Makes 2 servings.

"Playing the Game"

A client of mine J-Mac, had a goal from last year to be able to do an Overhead Squat (OHS). Great goal!
When J-Mac and I first started training together I would get him to hold a wooded training dowel in an OHS grip above his head. This position looked like someone being held in an ancient torture device by the extreme pain J-Mac's face was showing....we were not even squatting yet.
Due to J-Mac's severe tightness in his pecs and shoulders, focus was placed on individualized programming, specialized homework along with J-Mac's patience and a desire to want to stick to it. (something I call "playing the game").
J-Mac's solid dedication to his programming, homework (flexibility & yoga) and patience, helped him to attain his goal of performing an OHS!
Way to stick to your goals pal, nice work! And that is one way on how to play the game!
Now I get to fine tune the little things buddy.....awh man!

"Time does not matter, success and happiness with what you are doing now, for a better tomorrow, means you are playing the game!"
Chad Action Brandt

DO YOU REMEMBER THIS?



After much debate at our gym yesterday over what date Marty McFly time traveled to, I was blessed with the above picture in an email from my good friend Erin (thanks Erin!) this morning solving our debate :-)

Yesterday was the date Marty McFly was supposed to time travel into the future using
Dr. Emmitt L. Brown's Delorean time machine, powered by the Flux Capacitor, hitting 88mph! SWEET!
BUT McFly accidentally warped back to the past when in his panic escape from the machine gun, bazooka wielding Lybian Nationalists, Marty accidentally bumped the wrong buttons and ended up in 1955!!!! Ah man good times!

Haha 1.21 Gigawatts!!!

BLUE-AVOCADO-BERRY SHAKE




1-2 scoops of Whey Protein Powder (vanilla) Check out "Jarrow Whey"
1 cup blueberries
1/3 cup avocado
1 tbsp ground flaxseeds
2 tbsp lecithin
4-6 ice cubes
H2O for your desired consistency

*Boost your shake to enhance tissue repair & growth hormone
4 grams of l-glutamine
*Sooth your digestion by adding
peppermint leaves

Blend this bad girl up and drink away!

Double the recipie for 2-3 large shakes :-)

ATHLETE OF THE MONTH

Shannon!

Shannon hit a New Deadlift PB of 165lbs in 4weeks of training!
The Deadlift is a new exercise for Shannon; she started at 116lbs and is now at 165lbs, with a little left in the tank.
Shannon's new goal is to Deadlift 200lbs.

Way to go girl, keep up the great work!

ACTION Exercise of the Week

3 Position Power Clean 2-2-2; Tall PC, Knee PC, Floor PC

*If you are interested in learning any of the Olympic lifts contact us at:
http://actionconditioning.ca

NEW GOAL!

WIPEOUT CANADA BABY!

Check out our application video below.