Sunday, November 18, 2012
Saturday, November 17, 2012
Remember your old sandwich maker? I found mine today searching for my waffle maker. So I decided to give it a try and it worked great! You could pack these anyplace, great for post workout recovery! Grilled Waffles 518kcal Protein 53 Carbs 51 (8g fiber) 7g fat. 1 whole egg 1 cup whites 1/2 cup quick oats dry 4oz yam / sweet potato 1/2 scoop ISO whey powder Cinnamon Men 1 serving Women cut in half *blend up for 1min, poor into sandwich holes, close lid, cook until edges and line marks show and a golden brown. *those wanting to bulk up, eat this for bfast, or eat these 90min Pre training.
Thursday, November 15, 2012
Energy Cookies
Protein types need to add more protein or have a whey shake with this in order to be balanced. (I would take the currants/raisins out to lessen the glycemic response, this will also lower the carb count)
Sympathetic types (a branch of the carb type) can eat these cookies just the way they are.
Mixed types can eat this as is, depending on where you lean towards in your mixed prescription, you might need more protein, or less fat (alterations will need to be made by the individuals reaction to the cookies post digestion)
**Makes 18-24 large cookies
2 cups coconut flour (can use spelt flour)
2 cups almond meal
1 cup pumpkin seeds
1 cup sesame seeds
1 cup sunflower seeds
2 cup semi-sweet chocolate chips (a gift)
1 tsp salt
1 tsp baking powder
*Mix the dry ingredients and set aside
1 cup currants / raisins (soak these in 1/2 cup hot water for 3min to expand them)
1 cup coconut oil (this should be a liquid state)
1 cup maple syrup
2 tbs vanilla extract
1 egg beaten
*Mix all the wet ingredients together
*Now mix wet and dry ingredients together (Add some protein powder if too wet)
*Now spoon out your mixture onto the baking sheet (press down with the spoon or get fancy and make lines on the cookies with a fork like mom and grandma used to do)
*Bake for 15min, edges should be light brown
Calories = 250kcal
Protein 4g
Carbs 24
Fat 15g
*PROTEIN BOOSTER
To boost the protein on these cookies use my protein powder icing :-)
1 scoop casein protein chocolate
Add a little bit of water at a time until you have a icing like paste.
After cookies are cooked paint some icing on top of the cookies you want the protein booster on.
Now do the math = 24g protein divided by how many cookies you painted.
Wednesday, November 14, 2012
Storm Trooper Smoothie
1. This shake is more of a Protein type shake and I will explain this from my experience in being a MTA metabolic typing advisor
2. In the metabolic typing world I am a what is called a "Protein Type"
3. This shake has 17gram of fat in it...why?
Being a protein type I am very acidic so I digest / oxidise carbs extremely fast, raising insulin, throwing off hormones, only to make me crave sweets and feel like hell! That is why I will never eat carbs by themselves.
To fix this, protein types need to add more fat to their meals because they are not good at beta oxidation (digestion of fats). By adding fat, this will slow down the digestion of the carbs, now I can last longer between meals, while keep my cravings low and hormones in check. Additionally protein, having it's own dietary fat also slows digestion and is why it is the highest percentage of macros we eat in the day. Why? again Protein types have high acidic rates leading to rapid oxidation of carbs; this is very individualized and why one food plan does not work for every person (hence my personal individualised fat intake, this works for me, only me and my goals). Remember that! This is why my shake has an abundance of fat, as the shake itself is already liquefied hence needing little digestion brining upon a large spike in insulin unless I add fat to slow the digestion and keep my hormones is check. Now I can slowly digest the shake without problems :-)
To sum up, if you are having shakes, and literally getting the shakes from them or gaining weight from the massive amount of fruit in the shake....you might want to rethink having that shake.....or come see me for a metabolic typing analysis.
Storm Trooper Shake
Serves 1
Calories 420kcal
Protein 37g
Carbs 24g
Fat 17g
1 1/2 cups Almond milk (unsweetened)
1 scoop ISO whey vanilla
1 medium raw egg whole
1 scoop PhD Green (unflavored)
40grams Wild frozen blueberries (1/2 banana is also a great choice)
2oz Yams
1 tbs Maranatha almond butter
*Blend all of this up and poor into your favorite mug :-) Enjoy
Ladies simply make the entire shake and have half of this for your serving
Pro 18.5
Carbs 12g
Fat 8.5
*Now the trick with metabolic typing is "how you feel after you eat"...
- if you are feeling like crap, this shake did not work for you, we need to find out why
- if you are feeling revived, hey we might be onto something!
- if you are feeling pissed off and shaky, yeah this is not for you, we need to find out why
- any of the above can be from too much of an ingredient or too little of an ingredient...this is where the advisor (me) and the client (you) go to work and find the best option :-)
Enjoy!
Friday, November 02, 2012
Wednesday, October 31, 2012
Gangnam Style Parody - Oly Style by ChadAction8
Gangnam Style Parody - Oly Style
Our weightlifting team made a parody of Psy's Gangnam Style music video. Here they make fun of actions that most weightlifters make when competing.
Self Sabotage VIA what you put into your mouth- Can this not also be called "mindful eating?" You did mindfully place that junk food into you r mouth! Was that not mindful? You always have a choice:-) Be aware and stick to your plan. Know what and when it is time to enjoy a treat, now you will have more compliance towards your goals:-) Success is a dirt road paved by you in any direction you want!
Tuesday, October 30, 2012
Saturday, October 27, 2012
5 TIPS on how to stay on track when rushed for time:
1. Chop & measure veggies 2 x per week (wed, Sunday) now just use a cup or handful and scoop them out = 1 cup
2. Pre cook your protein 2 x per week (Tues, Friday) again measure and have it ready to grab fast = know your personal portion sizes
3. Break out the crock pot, load it up before bed, wake up and bam you have food for 3 days! Veggies, meats, potatoes, yams, beans YUM!
4. Purchase your own personal coloured tupperware :-) Make sure it is just the right size for your meals and snacks.
5. Have a friend over and make some backup plan homemade snack bars that have protein, carbs, fats. Now when your stuck you do not go munching on junk food because you are ready :-)
Saturday, October 20, 2012
Friday, October 19, 2012
Thursday, October 18, 2012
Nutritional Compliance in a Program
Exercise program + nutrition + compliance = success
Exercise program + ______+ _________ = half ass results to no results!
We all can have a fantastic exercise program like (A90), but this program cannot succeed if the Compliance of nutrition is not followed. You see both the workout and the nutrition work hand in hand. Think of it this way (and we have all done this) in school you have a teacher (coach), this teacher has a great class plan (exercise program) for you to really learn about that class (get fit). So you take the class wanting the best results in the world, but you never do the homework (nutrition) plus never study (cardio).....yet you go into the final exam (last week of A90 pictures) hoping and praying to pass the test (hoping to see change in your pictures). What do you think your chances are that you will get 100% on the final (or huge change in the pictures)? I would say maybe 50% if you attended all classes (did the workouts and some cardio).Exercise program + ______+ _________ = half ass results to no results!
Compliance to a program is VITAL if you are going to see RESULTS! So why fool yourself by not complying to the program and making up your own nutrition or cardio?
In the A90 program I give a compliance nutritional chart to my clients so they can actually see via percentages just how compliant they are with their daily and monthly food. Most people think they are doing all they can, but when they use this chart they get great feedback that there is more to give.
Example:
Protein + Starch + Veggie + Fat eaten at 7am
If you did this exactly....TADA 100% compliant for 1 meal! You move onto the next meal, the goal is to be 80-90% compliant by the end of the month......NOW you will SEE and FEEL a result! If you missed this meal, your percentage drops as you were non compliant. Additionally if you only ate the starch with no veggies, protein or fat but ate at the right time, you would score and incomplete and get a lower percentage score...again not being fully compliant.
Can you see the larger picture here? If you are non compliant each day for just ONE meal you will start to grow further and further away from your end goal. That is when I hear my clients say, "but I am eating everything you say".....maybe, but not fully compliant.
Why not be 100% compliant?
Well so many people start out a program striving for 100% and simply fall off the wagon fast because they are coming from a life that was maybe 50% compliance.....so why make the huge jump to 100%, when you should start at 60% (an increase in success) and slowly move upwards until you feel confident in making a larger challenge for yourself (set yourself up for daily success)!
In the A90 program I give a compliance nutritional chart to my clients so they can actually see via percentages just how compliant they are with their daily and monthly food. Most people think they are doing all they can, but when they use this chart they get great feedback that there is more to give.
Example:
Protein + Starch + Veggie + Fat eaten at 7am
If you did this exactly....TADA 100% compliant for 1 meal! You move onto the next meal, the goal is to be 80-90% compliant by the end of the month......NOW you will SEE and FEEL a result! If you missed this meal, your percentage drops as you were non compliant. Additionally if you only ate the starch with no veggies, protein or fat but ate at the right time, you would score and incomplete and get a lower percentage score...again not being fully compliant.
Can you see the larger picture here? If you are non compliant each day for just ONE meal you will start to grow further and further away from your end goal. That is when I hear my clients say, "but I am eating everything you say".....maybe, but not fully compliant.
Why not be 100% compliant?
Well so many people start out a program striving for 100% and simply fall off the wagon fast because they are coming from a life that was maybe 50% compliance.....so why make the huge jump to 100%, when you should start at 60% (an increase in success) and slowly move upwards until you feel confident in making a larger challenge for yourself (set yourself up for daily success)!
Is 100% attainable.....YES, but this takes time and practice honing your nutritional craft and having your lifestyle adapted to make this happen. That is why I like people to live at 80% most of the year and when they want to dial in a goal like; a wedding or a trip to a tropical resort, then you can bump this percentage up and go for it 90-95%.....you still need a life and need those refeed days with a little treat :-)
*Remember if you set a goal to be 80% compliant by months end......this goals has been attained 100%! So we all can strive to be 100% depending on what goals we make....think about success and what you can handle at that time.
Put in the time and effort and see the results happen!
Put in the time and effort and see the results happen!
Tuesday, October 09, 2012
Thursday, October 04, 2012
Sunday, September 30, 2012
Wednesday, September 19, 2012
Saturday, September 15, 2012
Monday, September 10, 2012
Attract what you want!
Watch this video of Chad's comeback!
If you want it, believe it, ask for it and you will receive it!
The Law of Attraction is real and it is ready to be used for FREE everyday!
Everything that is happening in your life YOU have attracted and manifested.
If your life is sad and full of doubt...look at your daily life, why is this happening? How can you change it?
NOW picture the life or body you want to have, think of this daily! Believe it will come.
Now place effort and focus behind those beliefs and you will start the attraction process.
YOU and only YOU have the power to attract the body and life you want.
Chad demonstrates this law his short video on just how much he wants his goals and the full effort he is willing to give to make the attraction come true.
"If your will matches your goals, manifestations are soon to follow"
Saturday, September 08, 2012
Sunday, September 02, 2012
Sweet potato, egg white, oat waffles! My favorite!
Coach
B’s Super Waffles
Protein = 1.5 cups egg whites
Starch = 3 oz baked sweet potato or yam
Starch = ½ cup dry oats
Flavoring = add as much cinnamon as you want
Fruit = ½ cup blueberries add after cooked on top
Protein = 1.5 cups egg whites
Starch = 3 oz baked sweet potato or yam
Starch = ½ cup dry oats
Flavoring = add as much cinnamon as you want
Fruit = ½ cup blueberries add after cooked on top
Fat = Add Coach B’s super syrup on top
after cooked
Macros
Calories 499kcal 1 large / 3 small
Protein = 47g / 15.6g
Carbs = 37g / 12.3g
Fats = 3g / 1g
Super Syrup:
1 tbsp Almond or Peanut butter (heat this up on
stove)Calories 499kcal 1 large / 3 small
Protein = 47g / 15.6g
Carbs = 37g / 12.3g
Fats = 3g / 1g
Super Syrup:
1 tbsp protein powder
slowly add small amounts of water and make a syrup
Macros
Calories 135kcal
Protein = 14g
Carbs = 4g
Fats = 8g
Blender:
* Now place all of this into a blender; blend until smooth. (not the syrup)
* Spray PAM then pour mixture into waffle maker, cook for 3-5min, depends on waffle maker
* Make sure a little brown on top, and then take them out with a fork.
* If it is your CHEAT day, use some organic maple syrup
Friday, August 31, 2012
Wednesday, August 29, 2012
A90 Just got kicked UP!
A90 Just got kicked UP!
GRAND PRIZES!
New ESD cardio!
New Nutrition Prescription monthly!
GRAND PRIZES & More will go to:
- TOP 3 BEST Transformations
- WAIST LOST Trophy = for the individual who lost most the most inches off their waist
- TOP Couple Transformation Belt…..the CTB Champs!
- TOP hourly TEAM & COACH for total inches lost!
- FINISHER MEDALS & CERTIFICATES
Start your 90 days of ACTION NOW and begin your personal Transformation towards a better life:-)
- TOP 3 BEST Transformations
- WAIST LOST Trophy = for the individual who lost most the most inches off their waist
- TOP Couple Transformation Belt…..the CTB Champs!
- TOP hourly TEAM & COACH for total inches lost!
- FINISHER MEDALS & CERTIFICATES
Start your 90 days of ACTION NOW and begin your personal Transformation towards a better life:-)
Monday, August 27, 2012
Spartan Goal Achieved!
Rajesh own's Grover Dental, is a proud father of two and husband to fantastic wife....my point, Rajesh set a goal, created his path and made the time and adjustments needed to accomplish that goal!
You worked hard, made the time and dedicated your your energy towards improvement and progress.
Thought's become things! Believe people!
Super proud of you buddy! Onward and upward!
Sunday, August 26, 2012
Thursday, August 23, 2012
Lazy Man's Turkey Patties
Do you hate cooking prep and cooking for long hours to keep those abs in top shape?
Do you detest doing dishes from all the cooking you do to stay in shape!
Check this out....the Lazy Man's Turkey Patties in 5min! With NO dishes!
Do you detest doing dishes from all the cooking you do to stay in shape!
Check this out....the Lazy Man's Turkey Patties in 5min! With NO dishes!
STEP 1
Buy yourself some extra lean ground turkey.
Bonus points if your get it on sale (makes my fiancée happy)
Buy yourself some extra lean ground turkey.
Bonus points if your get it on sale (makes my fiancée happy)
STEP 2
Slice open the package and remove the under mats below the turkey (yeah I know what you are thinking, "he is going to use this as his bowl...dam that is smarts!")
Then add any spices you want.
I used:
Seasoning salt (no MSG)
Sea salt
Pepper
Italian Seasoning
Slice open the package and remove the under mats below the turkey (yeah I know what you are thinking, "he is going to use this as his bowl...dam that is smarts!")
Then add any spices you want.
I used:
Seasoning salt (no MSG)
Sea salt
Pepper
Italian Seasoning
STEP 3
Now get those hands dirty and mix up that turkey and say to yourself, "man this is easy, anyone can do this!".
You could take this to a new level and ask someone a favour in your house to make your patties. (those are Jedi skills)
You could take this to a new level and ask someone a favour in your house to make your patties. (those are Jedi skills)
STEP 4
Make the patty size you need.
If you are on a guided Nutrition Prescription from me or another coach/program you will know the right weight or specific portion size for your individualized plan.
Now slap those badboys in a pan and cook them up. A couple minutes on either side will do on medium high heat.
Make the patty size you need.
If you are on a guided Nutrition Prescription from me or another coach/program you will know the right weight or specific portion size for your individualized plan.
Now slap those badboys in a pan and cook them up. A couple minutes on either side will do on medium high heat.
You have now just made enough quality protein for three of your daily meals in 5minutes!
PLUS! You do not have to wash a bowl or measuring cups, spoons, plates, you only need to wash the frying pan! Or be really lazy and leave the pan on the stove and wash it later!
PLUS! You do not have to wash a bowl or measuring cups, spoons, plates, you only need to wash the frying pan! Or be really lazy and leave the pan on the stove and wash it later!
Anyone can save time and do this!
ENJOY the Lazy Man's Turkey Patties!
ENJOY the Lazy Man's Turkey Patties!
If you need any help with your nutrition give me an email at info@actionconditioning.ca
Also check out or website for more cool ways to get healthy www.actionconditioning.ca
Sunday, August 19, 2012
Saturday, August 18, 2012
Thursday, August 16, 2012
A90 Success TIP #3
Make The Change :-)
Looking for some inches off your waist line, hips and upper thighs?
:-) Change your grains to greens!
~ One of the biggest areas I see clients have is trouble losing inches off the above areas. One of
the major faults is due to a large intake of the easy to eat grains like; bread, pasta, cereals, bagels, muffins and the like.
If you were to slowly make the change from grains to greens, inches will start to come off when in the A90 program:-)
EXAMPLE
Breakfast (The Regular)
2 slices whole wheat bread
coffee
1tbsp cream
2 sugar
2 tbsp jam
465calories
8g protein
87g carbs
11g fat
Breakfast = (The Change)
1 egg + 1/2 cup egg whites
2 cups mixed chopped veggies (change for 1 slice)
1 handful spinach (change for the other slice)
1/2 cup blueberries
sprinkle some crushed almonds on top
Add any spices you want. Now mix this up and have your scramble!
Black coffee
228calories
21g protein
22g carbs
6g fat
You will have more energy, feel full but not too full 80% rule, feel more productive...plus you will not crave the treats at work!
If you were to slowly make the change from grains to greens, inches will start to come off when in the A90 program:-)
EXAMPLE
Breakfast (The Regular)
2 slices whole wheat bread
coffee
1tbsp cream
2 sugar
2 tbsp jam
465calories
8g protein
87g carbs
11g fat
Breakfast = (The Change)
1 egg + 1/2 cup egg whites
2 cups mixed chopped veggies (change for 1 slice)
1 handful spinach (change for the other slice)
1/2 cup blueberries
sprinkle some crushed almonds on top
Add any spices you want. Now mix this up and have your scramble!
Black coffee
228calories
21g protein
22g carbs
6g fat
You will have more energy, feel full but not too full 80% rule, feel more productive...plus you will not crave the treats at work!
A90 Success TIP #2
:-) Eat how the nutritional program says to eat.
:-( Skipping meals, eating well one day then not the other, drinking only protein powder or eating protein bars, eating the way a friend ate when they lost 10lbs....thes
e are all ways to not see any results!
~Those that have had success in the A90 program did exactly what the A90 program instructed them to do to the letter. Those who wonder from the plan to do their own "self directed" plan fall off the wagon again and again.
WHY? "CLARITY IS POWER" Those that have clarity in what they want need not search for the magic weight loss miracle because they have created the path!
A90 gives this path towards a successful transformation!
Trust the program, know what you want, go for it!
~Those that have had success in the A90 program did exactly what the A90 program instructed them to do to the letter. Those who wonder from the plan to do their own "self directed" plan fall off the wagon again and again.
WHY? "CLARITY IS POWER" Those that have clarity in what they want need not search for the magic weight loss miracle because they have created the path!
A90 gives this path towards a successful transformation!
Trust the program, know what you want, go for it!
A90 Success TIP #1
:-) Do your ESD cardio the way it says how to do it + throw in a small warm-up to get your body prepared: example 20min ESD + warm-up for 15min building up to what you are doing in the 20min ESD workout.
:-( a large m
istake clients make is skipping the cardio or doing their own "self directed" cardio.
The A90 ESD cardio was created to elicit a fat burning response by using a specific energy system that day.
Doing your own "self directed" cardio simply put, you will not dig in and push hard enough to burn fat!
WHY? "self directed" cardio has a way out of hard work!
The A90 ESD cardio was created to elicit a fat burning response by using a specific energy system that day.
Doing your own "self directed" cardio simply put, you will not dig in and push hard enough to burn fat!
WHY? "self directed" cardio has a way out of hard work!
Wednesday, August 15, 2012
Sunday, August 12, 2012
Saturday, August 11, 2012
Friday, August 10, 2012
Monday, August 06, 2012
Busy Bee Workout/Nutrition Success
A lot of people have busy weeks with work and family...this is life.
This crazy schedule can get in the way and hinder larger goals.
A great way to flank the busy work week and attack it from a different a
ngle is to make a plan every Monday towards 'what you can commit to during that week'.
This Monday plan should have small weekly goals that are "behavioural based goals" like:
- I will do my HITT ESD cardio 3 x this week at 5:30am as I have made arrangements with my spouse to do so.
- Another great one is; I will eat 3 cups of veggies each day.
- And another good one is; If I do not get my exercise in that day, I will make myself a very lean dinner and snack.
These weekly based behavioural system can set you up for monthly success if you keep the Monday plan rolling and stay true to your goals.
*TIP:
Those who are super busy, please do not make "outcome based goals" like:
- I will lose 5lbs this week> what happens if you do not hit this target? You will probably fall off the wagon.
Think "behavioural goals" and set yourself up for success weekly!
Coach Brandt
This Monday plan should have small weekly goals that are "behavioural based goals" like:
- I will do my HITT ESD cardio 3 x this week at 5:30am as I have made arrangements with my spouse to do so.
- Another great one is; I will eat 3 cups of veggies each day.
- And another good one is; If I do not get my exercise in that day, I will make myself a very lean dinner and snack.
These weekly based behavioural system can set you up for monthly success if you keep the Monday plan rolling and stay true to your goals.
*TIP:
Those who are super busy, please do not make "outcome based goals" like:
- I will lose 5lbs this week> what happens if you do not hit this target? You will probably fall off the wagon.
Think "behavioural goals" and set yourself up for success weekly!
Coach Brandt
Wednesday, August 01, 2012
Stuffed Zucchini
These are CRAZY good!
Easy to pack up and make bulk:-)
Ingredients
Zucchini (medium, halved lengthwise) 2
Olive oil cooking spray
Onion (finely diced) ¼ cup
Fresh garlic (minced) 1 tsp
Shitake or portobello mushrooms (small diced) ¼ cup
Tomato (finely diced) ¼ cup
Low-fat feta cheese (crumbled) ¼ cup
Pecans (crushed) ¼ cup
Tomato sauce ½ cup
Serving Size
Serves 1 large or 2 small.
Preparation Time
5 min. Preparation Time
10 min. Cooking Time
Introduction
This zucchini recipe blends together a number of potent
flavors like feta cheese, shitake mushrooms, and pecans to create an awesome,
nutrient-packed side dish that goes great with steamed fish. In addition to the
taste and nutritional goodness, this recipe also looks really cool once plated.
Enjoy.
Instructions
Preheat the oven at 375°F. Cut zucchini in half lengthwise.
Using a spoon and knife remove all the white centre flesh (do not discard the
skin or flesh). If the green skin breaks don’t worry. Preheat a large non-stick
frying pan on medium heat. Lightly coat with spray and add the white zucchini
flesh, onion, garlic and mushrooms. Sauté until onions are lightly browned and
liquids have evaporated. Then remove from heat. Add tomato, feta cheese and
pecans to the pan. Stuff the zucchini peel with the heated mixture. Reform the
peel around the stuffing. Add to a baking sheet and cook in the oven for 30
minutes. Remove from oven and serve with warm tomato sauce. Serves 1 large or 2
small.
Side Dish that works well with this (you will need a
quality "eyes" protein source for this)
Tilapia
Halibut
Steak
Nutritional Information
(per serving) large
small
Calories (k/cal) 469.2
234.6
Protein (g)
19.0 9.5
Carbohydrates (g) 37.5 18.7
Fat (g) 27.1 13.5
Fat (g) 27.1 13.5
Fiber (g)
10.6 5.3
Another great PN recipe!
Monday, July 09, 2012
Hot Day Pina Colada Shake
Hot Day Pina Colada Shake
1/2 cup canned pineapple
1 frozen banana
1/2 cup coconut milk
2 scoops vanilla protein powder
1 cup chilled green tea
1/2 cup ice
Put everything in a blender and mix on high.
Calories = Full shake / 1/2 Shake (half of protein and banana)
Calories = 402kcal / 230kcal
Protein = 50g / 25g
Carbs = 45g / 28g
fats = 5g / 4g
Calories = Full shake / 1/2 Shake (half of protein and banana)
Calories = 402kcal / 230kcal
Protein = 50g / 25g
Carbs = 45g / 28g
fats = 5g / 4g
*The best time to have this shake is right after a BIG SWEATY workout that has you left on the floor leaving a sweat angel :-) No sweat angel, no Pina Colada Shake :-)
Friday, July 06, 2012
Beginner home fitness Tests
I got an email question from a client wanting to know how to perform an easy at home fitness assessment for themselves and their family; VERY COOL!
Fitness tests, can be very scary and bring back bad memories from the old Canadian Fitness Testing protocol we all went through as kids (I for one am crazy and loved all those tests). That said these home tests must have a different angle of assessment without all the nervousness, crazy numbers and nasty put downs like FAIL, POOR and NEEDS IMPROVEMENT.
The home tests must be progressive, fun and creative so there is a future towards health and fitness improvement. Those tests must answer these questions...."where am I now?....what do I need to work on?....what are the positives I can take from these tests?....what are my next steps towards improvement?
There are a thousand fitness testing protocols for the public out there today, and most are geared toward
how many reps one should be at for that specific age group. Lets not start here, lets begin with finding some great personal feedback to get the ball rolling.
For starters: If you have been inactive for some time please see your doctor and get a check up....always a smart way to start :-) Once you get the doctors OK or the dreaded speech, " it is time to start getting healthy because you resemble pillow".....you can try these tests :-)
Here are 4 BASIC Home Tests for the beginner:
#1.) 2min JUMPING JACKS = with a 15sec all out FINISHER.......yes that is it. You will be very surprised at how many people die out at 40seconds.
START = practice the jumping jack, it has probably been awhile. Set the timer and begin. Do not forget to go all out with 15seconds left (yes you will look like that crazy kid in gym class who did these fast for a laugh.....who cares your out of shape go for it)
GOAL = 2min at a good pace with great form, without stopping (not slow motion). Plus be able to finish with a 15sec all out attempt for the finisher.
ASSESS YOUR FORM = VIDEO THIS
*TIP video this: give yourself some feedback on how your form looked from a different perspective.......
Could you last 2min?.....did you like what you saw? If not, time to make a choice.
#2.) 5 PERFECT PUSH-UPS that are so perfect Michelangelo would be proud of the perfection!
*Video this for yourself, how did your form look?
HOW TO FIND PUSH-UP ERRORS FROM YOUR VIDEO
Recording your push-up form will help make sure your push-ups DO NOT resemble Justin Timberlake's pelvic thrust dance moves. (yes a cool move but will not impress your personal trainer in a push-up test)
START: press record, get into push-up position, try for 5 perfect push-ups. Stop, stop video, now watch video
ASSESS YOUR FORM:
- Look at your torso, are your hips lower than your chest?
- Could you make it all the way down? If NOT try modified and start video again. (two trial tests)
- Look at your head, is it sagging down like your reaching your nose to smell the floor. (this is the most common error we see in our clients)
GOALS = get hips in line with chest / get head in line with torso / your ears in line with shoulders, hips, knees, ankles, like a straight line.
- Look at your hand placement, are your hands way above your head and elbows out by your ears?
GOALS = elbows should be behind shoulders in bottom position, your hands should be below your head (chin past finger tips).
Hand Width...start hands just outside shoulder for now. Future hand placements are for further development after main push-up GOAL is achieved.
SO you probably need some work right? Please check out this helping TIP below.
NOW TRY THIS:
5 THREE POINT PERFECT PUSH-UPS: a test and corrective protocol we use at Action Conditioning to get those to master their mind muscle connection.
START = as above, just get some help with placing the bar in correct position.
Bar should touch = back of skull, glutes and tops of ankles. VIDEO THIS
ASSESS YOUR FORM:
-how did your push-up look? Make some notes like; what point dropped off first?
GOAL = do all 5 push-ups without the bar falling off and keeping 3 points of contact. Once any of the 3 points are broken, that is your rep score.
#3.) 30sec POINT FRONT PLANK = VIDEO THIS
START = in push-up position, now drop to your elbows, keep your fingers straight ahead like the Great Sphinx, have someone place dowel on your back and find the 3 points of contact.
GOAL = keep three points of contact with the dowel: rear skull, Glutes, Ankles. Once you break the 3 points your done. Hold 30sec without any 3 point breaks...if in test you can hold this 30sec without trouble, go for ALAP "as long as possible".
ASSESS YOUR FORM:
- how did your plank look? Make some notes like, what point dropped first?
#4.) 1min AIR SQUAT = hip crease level with top of knee VIDEO THIS
START = use a small chair or ball, sit on it, now look at your hips to make sure they are level with the top of the knee. Once your have found this position your ready to test.
*remember to stand tall at top of squat.
ASSESS YOUR FORM:
- look at your torso and make notes like, my head leans really far forward, hard to stay tall
- look at your knees....what do they do....do they fall inward?
GOAL = in 1min complete 35 Air Squats with hip crease level to top of knee
*In picture is an advanced hip crease below knee squat....this is what you will want to condition yourself towards after you have grasped the squat with hip crease level to top of knee.
*remember to keep notes and video on how you did. Retest yourself every month or every other month to see progress. Plus make some goals after you get some testing info down and shoot for improvement.
Want to get started and do not know how, let us help you out. Contact us at info@actionconditioning.ca to book your appointment :-) You can also check out our website www.actionconditioning.ca
Please do not wait for poor health to be your trigger to get healthy.
Fitness tests, can be very scary and bring back bad memories from the old Canadian Fitness Testing protocol we all went through as kids (I for one am crazy and loved all those tests). That said these home tests must have a different angle of assessment without all the nervousness, crazy numbers and nasty put downs like FAIL, POOR and NEEDS IMPROVEMENT.
The home tests must be progressive, fun and creative so there is a future towards health and fitness improvement. Those tests must answer these questions...."where am I now?....what do I need to work on?....what are the positives I can take from these tests?....what are my next steps towards improvement?
There are a thousand fitness testing protocols for the public out there today, and most are geared toward
how many reps one should be at for that specific age group. Lets not start here, lets begin with finding some great personal feedback to get the ball rolling.
For starters: If you have been inactive for some time please see your doctor and get a check up....always a smart way to start :-) Once you get the doctors OK or the dreaded speech, " it is time to start getting healthy because you resemble pillow".....you can try these tests :-)
Here are 4 BASIC Home Tests for the beginner:
#1.) 2min JUMPING JACKS = with a 15sec all out FINISHER.......yes that is it. You will be very surprised at how many people die out at 40seconds.
START = practice the jumping jack, it has probably been awhile. Set the timer and begin. Do not forget to go all out with 15seconds left (yes you will look like that crazy kid in gym class who did these fast for a laugh.....who cares your out of shape go for it)
GOAL = 2min at a good pace with great form, without stopping (not slow motion). Plus be able to finish with a 15sec all out attempt for the finisher.
ASSESS YOUR FORM = VIDEO THIS
*TIP video this: give yourself some feedback on how your form looked from a different perspective.......
Could you last 2min?.....did you like what you saw? If not, time to make a choice.
#2.) 5 PERFECT PUSH-UPS that are so perfect Michelangelo would be proud of the perfection!
*Video this for yourself, how did your form look?
HOW TO FIND PUSH-UP ERRORS FROM YOUR VIDEO
Recording your push-up form will help make sure your push-ups DO NOT resemble Justin Timberlake's pelvic thrust dance moves. (yes a cool move but will not impress your personal trainer in a push-up test)
START: press record, get into push-up position, try for 5 perfect push-ups. Stop, stop video, now watch video
ASSESS YOUR FORM:
- Look at your torso, are your hips lower than your chest?
- Could you make it all the way down? If NOT try modified and start video again. (two trial tests)
- Look at your head, is it sagging down like your reaching your nose to smell the floor. (this is the most common error we see in our clients)
GOALS = get hips in line with chest / get head in line with torso / your ears in line with shoulders, hips, knees, ankles, like a straight line.
- Look at your hand placement, are your hands way above your head and elbows out by your ears?
GOALS = elbows should be behind shoulders in bottom position, your hands should be below your head (chin past finger tips).
Hand Width...start hands just outside shoulder for now. Future hand placements are for further development after main push-up GOAL is achieved.
SO you probably need some work right? Please check out this helping TIP below.
NOW TRY THIS:
5 THREE POINT PERFECT PUSH-UPS: a test and corrective protocol we use at Action Conditioning to get those to master their mind muscle connection.
START = as above, just get some help with placing the bar in correct position.
Bar should touch = back of skull, glutes and tops of ankles. VIDEO THIS
ASSESS YOUR FORM:
-how did your push-up look? Make some notes like; what point dropped off first?
GOAL = do all 5 push-ups without the bar falling off and keeping 3 points of contact. Once any of the 3 points are broken, that is your rep score.
#3.) 30sec POINT FRONT PLANK = VIDEO THIS
START = in push-up position, now drop to your elbows, keep your fingers straight ahead like the Great Sphinx, have someone place dowel on your back and find the 3 points of contact.
GOAL = keep three points of contact with the dowel: rear skull, Glutes, Ankles. Once you break the 3 points your done. Hold 30sec without any 3 point breaks...if in test you can hold this 30sec without trouble, go for ALAP "as long as possible".
ASSESS YOUR FORM:
- how did your plank look? Make some notes like, what point dropped first?
#4.) 1min AIR SQUAT = hip crease level with top of knee VIDEO THIS
START = use a small chair or ball, sit on it, now look at your hips to make sure they are level with the top of the knee. Once your have found this position your ready to test.
*remember to stand tall at top of squat.
ASSESS YOUR FORM:
- look at your torso and make notes like, my head leans really far forward, hard to stay tall
- look at your knees....what do they do....do they fall inward?
GOAL = in 1min complete 35 Air Squats with hip crease level to top of knee
*In picture is an advanced hip crease below knee squat....this is what you will want to condition yourself towards after you have grasped the squat with hip crease level to top of knee.
*remember to keep notes and video on how you did. Retest yourself every month or every other month to see progress. Plus make some goals after you get some testing info down and shoot for improvement.
Want to get started and do not know how, let us help you out. Contact us at info@actionconditioning.ca to book your appointment :-) You can also check out our website www.actionconditioning.ca
Please do not wait for poor health to be your trigger to get healthy.
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