Saturday, January 29, 2011


For all those who are on a personal training program, or taking one of our great group courses, and have almost been training for almost is the time your old self will try to pop in and whisper negative thoughts into your heads, trying to sabotage your progress!
WHY? Your body is making changes due to your new workout and nutrition prescription, but your old self is still hanging on wanting you to go back to that lazy person you desperately want gone, whispering negative thoughts into your head.
Thoughts like:
”oh just sleep in and go to the later class”
“ I can miss this workout and just do cardio at home”
“ I will make this up on my own tomorrow, I know the exercises”
“ I will eat this chocolate cookie, I will work it off tomorrow”
“ the workouts are getting hard, I don't think I can do this”

OR if you find your old self saying:
“ I hate this exercise”
“ ah man I so do not want to train today”
“ I have not lost any weight, this doesn't work”

There is NO LOVE in any of the above thoughts!

YOU make the decisions for YOU everyday, every thought, every moment!
Everything YOU are now is a result of what YOU have thought!
YOU have control of those thoughts and the power to stay on track!
Quitting and listening to those negative thoughts is the EASY WAY OUT. The easy way out is were a lot of us have been before and what we all have in common, it is time to change!
We have all sat down, cried, been depressed about how we look and feel, wanting change to happen in our lives, but keep falling short. We make great empowered decisions to start a new fitness plan or diet, only to quit when the going gets tough! WHY? There is NO LOVE in what your doing!
TIP: diets do not work.....get the picture already! 

YOU must start to LOVE what you are doing in order for that LOVE to blossom into you’re lives!
Falling in LOVE with what you are doing means you are listening to your body and complying to the positive thoughts!
So start getting more involved with what your plan is NOW and feed yourself the LOVE it craves to stay on track.
If you're on a Personal Program or in a group course: stick to this program, believe in that program, know that you are developing the person YOU want to BE for the LONG HAUL and NOT for the QUICK FIX.

START to get more involved with what your doing:
-PREP & PLAN: make food journals & workout log books, knowledge is key, track your progress
-CREATE: create a new recipe and share it with others
-SHARE: take a friend out for a workout and show them what you have learned as they are probably lost like you were, looking for what you have found
-BELIEVE: always find a positive after every workout and believe you can do it!
-ACHIEVE: every day is a new day to achieve your goals
-DECIDE: make the decision to go for it!

Start falling in love with the path you’re on and SUCCESS is around the corner!
I am here to help!
I want to share what I have learned :-)

Tuesday, January 18, 2011

RHR Resting Heart Rate;
Do you know yours?

What is the RHR Resting Heart Rate? RHR is the number of times your heart beats in one minute at complete rest.
As a coach I look at the RHR for a few reasons:1.) an indication of fitness / activity level / training target heart rate
2.) how strong your heart is; the healthier the individual the less the heart has to beat because the heart has enough strength to pump out more blood in one beat (less fit, more beats per min)
3.) overtraining & illness; taking your resting heart rate in the morning a few times per week can indicate with a larger RHR your stressed, overtrained or starting to get sick. (chill out for a couple days)
4.) health and recovery improvement; the more you involve physical activity, healthy eating and a positive way of live, your RHR will start to lower and you will feel great. Additionally an important variable that we focus on in Action 90 is recovery levels. We test our RHR on day one and through out the Action 90 program, on day 90 we test again after a little fit test and the results are positively drastic!
How do you find your RHR: when you wake up in the morning, sit back and relax for another 2-3min and then take your heart rate via, radial (wrist) or carotid (neck) for 1min by pressing gently on either of these sites. Take for three days straight and use the average.
*Keep track of your RHR each week or every other week of your training cycle, this will help you keep on track avoiding overtraining and illness.

What does my RHR mean: Look at the charts below and see where your at today.
source: AHA American Heart Association

Sunday, January 16, 2011


When I program my Action 90 clients and my regular clients all over Canada to take an Active Rest day, I mean to do something active to get the body and mind stimulated to help recovery; additionally the active rest day can help relationships! Taking your significant other on an active date can help get that spark going again, have some laughs, get close, get away from the kids for an hour and really enjoy each other's company! Now that is Active Rest; enjoy life and what it has to offer, that is what makes Action Conditioning all encompassing because we focus on the whole.
So Guys take your girl out skating or the other way around! It is a workout for you both catching each other from falling and a workout for your core trying not to fall while skating! Plus you will laugh your heads off, get a little closer with some hand holding, while catching each others gaze again reminding you of what you have now is great :-)
Always try something active as a couple to keep the spice alive!
Here is a little video of my Active Rest date. It was a great date and it made the rest of the day even better.

Thursday, January 13, 2011


Depending on how much Chicken or Steak you're going to marinade, you may need to add or lessen the below ingredients.

- 1-2 tbsp Balsamic vinegar or Red Wine vinegar
- 1/3 cup OJ (you can also use instead lime or Lemon juice)
- 1-2 tbsp Maple Syrup (or use Agave syrup)
- 1 tbsp Soy sauce
- 1-2 tbsp any type of mustard
- 1-2 cloves garlic
- 1 tsp Italian Seasoning (or dried thyme)
- 1 tsp Cinnamon
- 1 tsp sea salt
- 1 tsp Nutmeg
- fresh cracked pepper
- 3-4 green onions
- 1 small red onion
- 4 tbsp coconut oil
- Want to make it "JERK HOT" de-seed 1-2 Jalapenos and add them to the marinade

1.) Add everything together into a blender or processor and blend up
2.) place steak or chicken into marinade for a few hours (5hours worked well for me) cover it with wrap
3.) take out steak or chicken, sear the top and bottom on the BBQ or in pan couple min per side
4.) place into over at 350 for 10-15min
5.) take out of over and "Tent" your steak and chicken for 3-5min. This will keep all the juices and flavours in the meat! Ohhh getting fancy!
6.) Get even more fancy and plate your meat with a garnish :-p


Cinnamon = use this fantastic spice to help lower the G.I. response specific foods have on your blood sugar levels (e.g. brown rice has a high G.I. add a couple Cinnamon sticks while cooking it and bam the G.I. level is lower. Additionally Cinnamon is also known to help decrease Blood Pressure and Cholesterol.

Saturday, January 08, 2011

Upper Body Fit Test : The Push-up
Were do you Rank?
Real or Modified; Chest 3 inches off floor is your stop mark; Nothing touches the floor except your knees if your doing modified push-ups.

You cannot rest on the floor (this terminates test), but you can rest in locked out plank position at top of Push-up:
What do you do after your scores? Get in contact with me for any of our fantastic experiences:
Online programs
90 day camps
Total Body classes
Individual Program Design
Video programs (work right along with me)
Kids Workout Classes
Olympic Lifting
Weight Lifting

Tuesday, January 04, 2011

Peanut Butter Cups :-) YUM!

Action 90 is in another 3 month conditioning camp, with a set of whole new recruits, SWEET!  These guys and gals will need some serious good food for energy, and also a little reward meal from time to time.
That said here is a greatly improved version of my favorite reward meal Reese Peanut Butter cups. These cups do not have the crap artificial colours, additives, preservatives and refined sugar that most

of your favorite candy bars are made with (insert sad face here). 
Cation: These cups are high in calories and fat; a healthy fat, but lots of it, so watch the intake.
Please remember the term Reward treat/ must earn this goodie; which means you should have worked your butt off that week in the gym and stuck to your meal plans to deserve this tasty reward treat.  
TIP: this is a better treat option for your kids to eat as well.

1 16oz. jar natural organic peanut butter (peanuts the only ingredient)
2 eggs
2 tsp baking soda
1 cup honey
1 Dark organic Chocolate bar


1.Preheat oven to 350 degrees. Combine nut butter, eggs, baking soda and honey in a large bowl and mix with an electric hand mixer until blended.
2.Bake in a non-greased muffin pan for around 15-20 minutes. Fill to the same height of a Reese's Cup size, or the width of your index finger (do not use Andre the Giants fingers!). They should look a golden brown color when done.
3. Take muffin pan out of the oven. While pan is still warm break off some dark chocolate chunks and place them on top of cups to melt. After they melt let them cool and place into the fridge.
4.Pop out the cups and enjoy!
TIP: try out other nut butters as well, like: walnut, cashew, almond or use a combo