Tuesday, October 26, 2010


Friday, October 22, 2010


Yes we all get into habits, some good, some really bad and some automatic.

The good habits can feel like you have a grip on life and everything is going great!

The automatic mind habits, like putting on the same pant leg, washing your hair the same way and driving to work the same route all the time. Your automatic mind takes over because it learns from you doing the same thing over and over again that you could do it with your eyes closed! We have all had this happen, your driving to work, you park your car and do not remember the drive to work! Do you want to go through life on automatic mind?

The bad habits can get you in a rut and make you feel like you have a false grip on life. A lot of people will protect their bad habits (e.g. foods, methods, theories) because they have been performing them so long. This is especially true when a friend / coach / trainer introduces something new to you, but you feel your old bad habit is being challenged. Now that person will actually fight for the bad habit and protect it, even though they know deep down inside the right answer.

Yes adopting new habits can be a challenge, but I invite you all to keep an open ear to new ways to improve your body and mind.

Have a look at some ideas I have done in the past to help me out of some bad habits, plus help me to change old boring habits....oh it's been a fun journey :-) That is the key!

Brush your teeth with the opposite hand. When I first tried this I was stumped! It was like my left arm did not work. A little more practice and bingo, new habit! I can actually tell you that I was more focused after doing this in the early morning!

Take a new driving route to work or bike/roller bladeSome people have boring jobs...sorry it is true....I love mine! Anyways to change things up, get some spice and focus into your morning drive by taking a new route and get out of using your automatic mind. This is how I found my favorite coffee shop back home. Plus every Tuesday and Thursday dust off the bike and roller blades.....now you will want to focus!

Make a new morning breakfast.
So many of us eat the same thing every day....boring. SO try making Wednesday and Friday different breakfast days. This helped me find a couple meals that helped start my day with more energy for my morning workouts and clients. Getting in tune to what your body uses for fuel well is an extremely smart habit to create :-)

TV surfing. Instead of surfing the channels for hours, catch yourself doing this, shut off the friggen TV and take the family & dog for a walk; they are surfing the channels with you! You will soon make this time a healthy family bonding habit.

Performing Cardio always on a treadmill, stepper or elliptical.
Get out of the gym and hit some great trails around your home town. Start to appreciate mother earth and enjoy your cardio. Every town I have done my cardio outside in has had a hidden running gem.

Go to sleep in new pajamas or sleep in the buff...yeah I said it.
Mix it up a little when you're going to sleep.....you never know what will happen;-)

Park your car a few blocks from work.Doing this will allow you to get some fresh air before work, take in some beautiful new scenery, and turn your mind around if you have had a hectic morning.....plus exercise.

Write a note to your special someone.
You did this when you first dated, why not ignite the spark with a little love note to make that persons day. It will make you feel better as well!

Go to the movies.
Instead of the same routine at home, find out when cheep night is and hit the theaters. Pack some snacks and sneak them into the movie! Maybe even hold hands or sneak a kiss!

Complament someone....anyone.
Try giving someone you know a complement. Then try to give a total stranger a complement. You will make that persons day, plus feel better yourself. I love doing this!

Spice up your workout.....get a trainer and a new program.
Going to the gym for most people can get very boring. SO hire a trainer that has the knowledge to create you something tailored to your needs and goals. This will spice up your workouts, get you motivated and leave the confusing planning stuff up to your coach.......YES I WOULD LOVE TO DO THIS FOR YOU :-)
Have fun creating some new habits.

Thursday, October 14, 2010

Protein Balls: "Bars just take to long to mold, roll'em up"

2 tbsp Organic Nut Butter
2 tbsp Agave Nectar
1/2 cup Vanilla or any flavor Protein Powder you want (naturally sweetened)
2 tbsp Shredded Coconut
1 tbs Chopped Almonds

Mix it all up
Roll into balls
Makes 3-4; store in the fridge

*Tip = eat some veggies with this and you have a great well balanced snack.

Wednesday, October 13, 2010

Ski Conditioning #3
2 circuts x 3 sets each 

Tuesday, October 12, 2010


Action Conditioning's Coach and Athlete Katrina Burton has a new blog for you all to follow.
Here are some of her words:

As my passion and goals in life have changed I have decided to no longer post to my old blog, 'Quest for CF Games' as this is no longer my main fitness goal.

I encourage all my followers to check out my new weightlifting blog at http://canadiankatweightlifting.blogspot.com/

Lets support Katrina and join her blog :-)

POST Thankgiving Recipes

Here is our first after Thanksgiving recipe from Shannon. She stumbled upon this recipe whilst looking for leftover turkey ideas. She wanted all you ACTION 90 clients to know she is making this tonight with some added garlic to ward off the cold bug going around (good tip). It’s FAST and different.
Thanks Shannon

Chinese Style Turkey Meatball Soup

Prep: 15 minutes
Cook: 13 minutes
Servings: 6 people or 8 cups

6 cups of Homemade Turkey Stock (or buy organic chicken stock, low sodium)
4 cups shredded napa cabbage
1 green onion, thinly sliced
sesame oil (optional)

Turkey Meatballs:
1 egg, beaten
1 green onion, minced
1 clove garlic, minced
1 tbsp tamari
2 tsp grated gingerroot
2 tsp sesame oil
¼ tsp each sea salt & freshly ground pepper
1 lb ground turkey
2 tbsp arrowroot powder
Ginger Dipping Sauce:
½ cup rice vinegar
2 tsp grated gingerroot
Turkey Meatballs:
In bowl, mix together egg, onion, garlic, tamari, ginger, sesame oil, salt and pepper. Mix in turkey and arrowroot powder. Shape by 1 tbsp into balls.
Meanwhile, in large saucepan, bring stock to boil over medium/high heat. Add meatballs and return to boil; reduce heat, cover and simmer for 5 minutes.
Add cabbage; simmer until tender, about 8 minutes.
Ladle into bowls; sprinkle with sliced green onion. Drizzle with sesame oil (is using).

Ginger Dipping Sauce:
Divide vinegar and ginger among 6 small dishes for dipping meatballs.

Saturday, October 09, 2010

Wednesday, October 06, 2010

Ski Season Prep: body weight x 3 Power Clean
Keep up the good work Chris!

Saturday, October 02, 2010


Veronique sent in a couple recipes for all the Action90 clients to have a try :-)
Thanks V

Grilled marinated shrimp


1 cup olive oil
1/4 cup chopped fresh parsley
1 lemon, juiced
2 tablespoons hot pepper sauce
3 cloves garlic, minced
1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon salt
1 teaspoon ground black pepper
2 pounds large shrimp, peeled and de-veined with tails attached


In a mixing bowl, mix together olive oil, parsley, lemon juice, hot sauce, garlic, tomato paste, oregano, salt, and black pepper. Reserve a small amount for basting later. Pour remaining marinade into a large resealable plastic bag with shrimp. Seal, and marinate in the refrigerator for 2 hours.

Preheat grill for medium-low heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.

Lightly oil grill grate. Cook shrimp for 5 minutes per side, or until opaque, basting frequently with reserved marinade.

Deborah's Grilled Chicken

6 skinless, boneless chicken breast halves
1 tablespoon olive oil, divided
1/4 teaspoon garlic salt
3 roma (plum) tomatoes, chopped
1/2 cup chopped fresh basil
1/4 cup chopped green onions
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1 tablespoon lemon juice
1/4 cup grated Parmesan cheese
6 8x8-inch squares of heavy duty aluminum foil


Preheat an outdoor grill for medium-high heat, and lightly oil the grate.

Place the chicken breast halves between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about 1/2 inch. Brush each chicken breast with olive oil, and sprinkle with a pinch of garlic salt.

Grill the chicken breasts on the preheated grill until the meat is no longer pink inside and the chicken has good grill marks, 5 to 8 minutes per side. Move chicken to a cooler part of the grill to keep warm.

While the chicken is cooking, mix together the tomatoes, basil, green onions, garlic, salt, black pepper, and lemon juice in a bowl.

Place an 8-inch square piece of aluminum foil onto the grill, and move a cooked chicken breast onto the foil. Top the chicken breast with about 1/4 cup of the tomato mixture, and sprinkle the topping with about 2 teaspoons of Parmesan cheese. Repeat for the other pieces of chicken.

Close the lid on the grill, and grill the chicken breasts until the topping is hot, 2 to 3 more minutes.

Nutritional Information
Amount Per Serving Calories: 175
Total Fat: 6.1g

Friday, October 01, 2010

ACTION Kids Skill & Technique Development

Abi practicing her Deadlift technique in ACTION Kids yesterday with Coach Kat looking on.

Abi lifted 50lbs! She weighs 70lbs! Great job Abi and all the ACTION Kids for their continued efforts! Well done!

Want to see the kids in Action?
Drop by Thursday nights at 4:30pm.