Wednesday, September 29, 2010

CHICKEN FLORENTINE (Protein Type / fast oxidizer)

1 chicken breast, skinless and boneless, pounded thin

2 cloves garlic, minced
1 Tbsp. olive oil
1/2 cup chicken broth, low-sodium
1 cup spinach, steamed
1 slice provolone or mozzarella cheese

Preheat oven to 400 degrees. In an ovenproof skillet on the stove top, saute garlic in olive oil and broth. Cook until soft, but not brown. Add chicken breast and cook until done. If pounded thin enough, it should just take a couple of minutes per side (don't panic if it's a little underdone; it's going in the oven later). Remove skillet from stove and pile spinach on top. Then, place cheese on top of spinach. Put pan in oven until cheese melts, then serve. Put chicken on plate and drizzle pan broth over as sauce.
Preparation time: 10 to 15 minutes
Nutritional information (per serving):
Fat 24 grams
Carbs10 grams
Fiber 4 grams 
Protein 40 grams

STUFFED PEPPERS (mixed type / balanced oxidizer)

1 lb. ground beef, extra-lean (less than 5 percent fat)

1 cup brown rice, cooked
2 cups tomato sauce
1 cup onion, chopped
1 egg, beaten
1/4 tsp. garlic powder
1 tsp. Worcestershire sauce
6 green bell peppers

Preheat oven to 350 degrees. Cut tops off pepper, and remove seeds and membranes. Mix all ingredients (except peppers) and stuff mixture into the bell peppers. Bake for 1 hour and serve! Serves 6 (although they're pretty low-cal, you could eat two easily).

Preparation time: 10 minutes (more, if cooking rice from scratch)
Nutritional information (per serving):
Calories 208
Fat 5 grams
Carbs 23 grams
Fiber 6 grams
Protein  19 grams

TOASTED PUMPERNICKEL SALMON SALAD (Carbo type / slow oxidizer)

Servings: 4
olive-oil spray
8 slices pumpernickel bread, preferably whole grain, cut into 1/2-inch cubes (4 cups)
1/2 teaspoon seasoned salt
1 pound fresh salmon fillet (or two 6-ounce cans, drained)
2 tablespoons drained capers
2 tablespoons chopped fresh dill
1/2 cup red wine vinegar
4 teaspoons Dijon mustard
1 teaspoon olive oil
8 red lettuce leaves

Preheat oven to 400F. Coat a large baking sheet with olive-oil spray. Place bread cubes on baking sheet; spray with olive oil and sprinkle with seasoned salt. Bake 10 minutes, until toasted. Meanwhile, put salmon in a shallow, microwave-safe dish (skip the cooking step when using canned). Cover with plastic and microwave on high 3 minutes, until fish is fork-tender, rotating dish halfway through cooking.* Using two forks, break up fish into 2-inch pieces. Discard skin and transfer salmon to a large bowl. Add capers and dill; toss to combine. To prepare vinaigrette, in a small bowl whisk together vinegar, mustard and olive oil. Pour half of the mixture over salmon and toss to coat. Add bread cubes; toss to combine. Arrange lettuce on four plates. Top with pumpernickel-salmon mixture. Drizzle remaining vinaigrette over top.

Prep Time: 5 min.

Cook Time: 10 min.
Nutritional information (per serving):
Calories 339
Fat 10.5
Carbs 33 g
Protein 28 g
Fiber 5 g


Saturday, September 25, 2010



Phase 1 - “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.
Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.
*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk
Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.
The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).

Post scores to comments

Friday, September 24, 2010

York II Olympic Lifting Competition Results
Way to go Katrina!

Sunday, September 19, 2010

"The purpose of life is to live a life of purpose"Richard Leider

What is your purpose?
What are you shooting for?
What are some of your goals?

What I have found is that everyone has goals, everyone has dreams, and everyone wants to give back and have a life of purpose. So why isn't everyone happy living life and attaining their goals. There is something nasty that gets in the way, it is that little inner voice that says "ah I will start this tomorrow".
This nasty little voice in your head is halting your path to the Real YOU. It is time you stop letting that voice guide you to know where, you have been down that path!
It is time to MOVE!
It is time to Take ACTION now!
It only takes one small step forward, always forward, you do not need to know what lies ahead to start your journey now!

Do you need to know your purpose now? No
Do you need to know what you are shooting for? Yes, and this can change over time.
Do you need some goals to shoot for? Yes
Having two of the above will help guide you to your purpose.
Believe that your life purpose is already there waiting for you, now go on a journey to find it!

Friday, September 17, 2010

Deads and Dips :-) Playtime!
Deadlifts 255lbs
Ring Dips Undroken
10-9-8-7-6-5-4-3-2-1 Rep Rounds
Waterton Family Bike Ride
Hey Action Conditioning clients and friends. Jocelyn sent this in for you all to check out; if any of you are in for a cool bike ride you may want to head to Waterton.

Cycle the Red Rock Parkway
On October 2, 2010 Waterton Lakes National Park is inviting you to Cycle the Red Rock Parkway event. This is your chance to ride up the parkway
without vehicles!
Meet at Pass Creek picnic area at 9:00 a.m. The road will be closed for all vehicle traffic between 9:30 a.m. and 11:30 a.m.
You can ride as far as your interest takes you, whether it’s the first few switchbacks or all the
way to Red Rock Canyon day use area and back (30 km roundtrip).

There will be snack stations, a support vehicle, and lots of encouragement along the way.
After the ride, join us at Pass Creek for a barbecue, your chance to win draw prizes, and to mingle with Parks staff. This is a family event. Helmets are mandatory for anyone under 18, and highly recommended for everyone else. We also encourage children to come with a legal guardian. Due to limited parking at Pass Creek, consider parking at Driftwood Beach and riding to Pass Creek.

Wednesday, September 15, 2010

Stacey's Heathly Muffins

6 eggs, beaten
1/2 cup red, yellow peppers, small dice
1/2 cup broccoli, chopped
1/2 cup green onion
sprinkle in some goat feta or raw cheese if you can tolerate dairy
season with salt and pepper

-Grease a silicon muffin pan with coconut oil and fill with egg mixture. Bake at 350 until the center of the muffins are not runny. 15 - 20 min.

You can check out Stacey's blog here:
Thanks for the recipe Stacey :-)

Monday, September 13, 2010


I know for some parents hockey season has already started and for some it is just around the corner.
So are you prepared this year to not eat arena concession foods like corn dogs, chips, chocolate bars, candies, french fries and hot chocolate? I hope you are! I want to help you plan ahead of time for those long weekend tournaments away from town that have you sitting in the rink all day!
If your kids are getting their exercise out on the ice, then you as parents should be setting an example for your kids and other parents on "what healthy foods to pack for a day at the rink".
I know this can be hard as I was a kid playing hockey every weekend growing up, but never realized how difficult it was for the parents who were out of their homes trying to eat healthy nutritious meals until now.
I think it's time to take charge of the rink treats before you have gained 5-10lbs for every hockey season!

Here are some tips for you.

1.) Pack a small cooler
2.) Try to include Protein, Veggies, Fruit, Fat and water into your cooler
3.) Here is something you can make:
Romaine Lettuce Wraps
- Large Leaf Romaine Lettuce (veggies)
- Chicken or Steak or Tuna (any protein you like) (protein)
- Sliced Peppers, Cucumber, tomatoes, or any veggies you like (veggies)
- Dijon mustard mixed with Organic Mayo (fat)
- Salt and pepper to taste (you can use any spice you want)
- wrap up ingredients into the Romaine Lettuce
- Finish by wrapping them up in saran wrap & put in the cooler
3.) Make some hot Chicken Soup and put it into a insulated container (Pro,veg,fat)
4.) Have some cut up fruit (fruit)
5.) Bring some nuts to munch on instead of chips (fat)
6.) Water, use 1liter bottles to track you intake (H2O)
7.) Make Protein bars for you and also the Kids when they are done playing hockey instead of a slurpee.
Almond Butter Protein bars

Protein = 5 Scoops Whey Protein Powder (your choice for flavor)
S-CHO = 2 cups Oatmeal (not instant) (S-CHO = startchy carbohydrate)
Fruit = 2-3 tsp rasins (add any small dried fruit)
Fat =
- ½ cup sliced almonds (or more if you like)
- ¼ cup ground Flaxseeds (must be ground to get fat out)
- ¼ cup Almond Butter
- 1-2 tsp Chocolate chips (if you really needed to)
Booster = 2 tbsp Lecithin (fat breakdown)
¼-1/2 cup water

1.) Combine the oatmeal, almonds, fruit, chocolate chips, ground flaxseeds, lecithin and protein powder in a large bowl.
2.) Mix together the almond butter and water until blended smooth.
3.) Combine the almond butter mixture with the dry ingredients and mix well.
4.) Place saran wrap in the bottom of an 8 inch square pan, making sure there is enough saran to wrap over the top of bars.
5.) Place the mixture into the pan and press flat with the overhanging saran.
6.) Put the pan in the freezer for 1 hour and then store in the fridge before slicing into bars.

* Eating this way will create some great habits for you, your kids and your friends. Plus you will feel great as you have eaten to balance out your hormones.

For more info contact Action Conditioning
If you want to join this helping band wagon, send in some recipes and I will post them here :-)
Thanks for you time

Wednesday, September 01, 2010

My Training Yesterday

I smell burt toast...nope that is just the way my arms felt after this workout!
KATE ANDREWS HIGH SCHOOL = Fitness Challenge #1

Huge Success:-)

I was asked to come out to Kate Andrews High School to put on a Fitness Challenge for their first day of school and I was super excited to do so.
This was a ton of fun and the kids participated with a full effort :-) Great work!
A big thanks to Vice Principal Mrs. Tak who made this all happen :-)
Tomorrow I am going back to Kate Andrews for the Fitness Challenge #2....this is where the teachers and grade 12's try to get 1000 reps.