Tuesday, February 28, 2012

Another A90 Success!

Here is my AWESOME client Jody (bonus points) or as her A90 group calls her "Fit-Jody".
When I first met Jody she was your typical overworked, on the go all the time, very busy, tired in the afternoons, late night junk food, exhausted at days end girl. Plus Jody thought she was not doing enough physically so she would do 1-2 workouts per day to try an feel better; more is better right? (more on this later)..
Jody then joined Action Conditioning's A90 program  in May of 2010. She was seeing some results, but still hampered from fatigue and not reaping the full benefit. I pulled Jody aside and told her that I would like to help guide her with my personal Nutrition Prescription to help get her goals, as I knew there was more to her feeling tired and exhausted.
Jody had been battling adrenal fatigue big time. Her nutrition was not helping as it was low in nutrient value, making recovery from the days stress and workouts impossible. Additionally her nutrition was not specific to her goals as it resembled a quick fix cookie cutter plan from a magazine.
Her nutrition plan was created to build up her energy, balance her hormones and help recover her adrenal glands that had been taking such a beating. Her specific prescription was paying immediate dividends as she started seeing and feeling instant energy!
I also drastically cut back Jody's cardio and workouts....yes I made her workout LESS! This was hard for her to take believe me :-) but she trusted the process and went for it. Now things were really rolling and everyone at AC was complementing on just how good she was looking....in came the nickname "Fit-Jody".
Jody's daily workouts:
Weight training = 45min Monday, Wednesday, Friday
Cardiovascular ESD "Energy System Development" = Tuesday, Thursday, Saturday from 20-30min max!
Sunday was her off day.....plus have a nice treat:-)
This is Jody's 3rd time through the A90 program and she is fully dialled in right now to have a stellar finish. This goes to show everyone out there, our A90 program is about taking 90 days of ACTION on your life to help TRANSFORM your body and lifestyle for the future. Jody has adopted this mantra to it's fullest and improves everyday.
Remember A90 is different for everyone, some get huge results in 90 days, some need special attention, some need to stay in the program until they feel confident to move forward. Whatever the clients needs our staff and coaches are here to help :-)
Jody has one month to go and then I will put up her stats and her real after pictures. I just had to show you all this progress! 
Keep up the great work Jody! All of us at Action Conditioning are proud of you!

A BETTER Snack Bar

These to me resemble granola bars. They are a pretty good choice for a post workout snack for all those who are on the go, hitting up their workouts in the early morning or lunch time at Action Conditioning.
These bars have none of the added bull$#!& fillers, preservatives and collagen!
Yes collagen! Collagen is added to keep the "protein" in the protein bars you purchase off the shelf soft! Additionally collagen really lowers the protein's value to, well....crap. So please STOP chowing down those bars, make your own. Live longer, feel better:-)

2 cups large leaf oats
1/2 cup crushed walnuts
1/2 cup Joe's Vitality Mix
4 scoops whey protein (flavour your choice, I like chocolate)
2 tbsp unpasteurized honey
1/4 tsp salt
1/4 tsp vanilla extract
1/2 cup E.D. Smith sugar free Maple Syrup

- Chop up walnuts and Joe's Mix
- Mix in a bowl oats, walnuts, Joe's mix, and whey powder
- Add in the honey, syrup, vanilla extract and salt
- Stir until all is mixed up well....at first you will think it is way to dry, "good" your doing it right....keep on
mixing and it will blend up just right
- Get out your baking dish or as I used muffin dish and coat it with a cooking spray or rub on a high heat cooking oil
- now scoop the mixture onto/into the sheet/muffin cups and spread it out evenly about 1 inch thick roughly
- Bake at 325-350 degrees F for about 8-10min depending on your oven

For 12 muffin bars
Calories / muffin bar = 184kcal
Protein 12g
Carbs 22g
Fats 7g

Friday, February 24, 2012

B-L-Sn-D Frittata

A couple of my all time favourites for an afternoon snack, breakfast...really anytime!

1 cup egg whites
2 whole omega 3 eggs
2 cups spinach
1oz kale
1/4 cup pumpkin seeds
2oz chopped up broccoli
1/4 cup peas
1/4 cup zucchini
1/4 cup green onion
1/2 cup mushrooms
1/4 cup tomato
1-2 cloves garlic minced
1 tsp coconut oil
4oz natural selections turkey breast
                                                                                    Salt, pepper, really any seasoning you want :-)

 If you have the time on a week night or weekend, make these into muffins.
Simply chop everything up a little smaller, coat the muffin holes, bake at 250-300 until done :-)
Nice and fast when on the go; just grab about 3 of these for a serving and a apple = bam snack ready!

For the Frittata top picture
- heat up the skillet on med heat (you will need a cast iron pan, do not place rubber handle in over later)
- beat up the eggs, egg whites and add in seasoning
- spray pan or add in coconut oil 1 tsp (7g fat)
- add in spinach and kale, cook these down
- then add in the pumpkin seeds, broccoli, peas, zuchini, mushrooms, tomato, onions and garilc cook for about 1min
- turn oven onto broil for later
- now pour in the egg mix and chicken or turkey, let cook until the egg bubbles
- place the entire pan into the oven on broil for 2-5min (depends on your oven)
- remove from oven, let sit for a couple minutes
- Chop that bad boy up into 2 large-4small serving sizes depending on your personal macros

Large  2 slices = 384kcal / slice
protein 40.5g
carbs 10.5g
fats 19g

Small 4 slices = 198kcal / slice
protein 20.25g
carbs 5.25g
fats 9.5g

TIPS: for my A90 posse
If this is your afternoon snack = have a small fruit to bump up the carbs
If this is your breakfast = have a small fruit and small starch

Sunday, February 19, 2012

Crunch Time Oats & Berries

Did you wake up late?
Rushed for time getting the kids off to school?
Never eat breakfast and you want to start? (smart move!)
Or are you just plain lazy and want something for the morning that is fast and easy :-)
Check this little quick morning fix out.

1 serving Men / 2 servings Ladies

1 cup Large Leaf oats (dry measure)
70g wild frozen blueberries
1 scoop Protein Powder
1 tbsp Maranatha Nut butter

- Cook oats in a 2:1 ratio - 2 cup water, 1 cup oats.
(crunched for time, do this the night before and warm up on the stove)
- First take oats of the stove, place oats in your bowl and add in the maranatha almond butter while oats are still hot to help melt the butter
- now take 1/2 cup aka 70grams wild frozen blueberries (I just know the measurement)
(I use these berries because they are cheaper, smaller berry, year round, and cold to help cool off the oats to eat in a rush)
- add in 1 scoop any flavour protein powder (I love Banana flavour by Optimum Nutrition)
(the frozen blueberries will help with the consistency of the dry powder mix while they defrost...add a touch of water if you want)
- bam your ready to eat!
- if the oats are made the night before, this meal takes maybe 3min to make
- yes some of you will want to use the microwave, this will save you time for sure, but please read up on the damage a microwave can do to YOU and your FOOD.

Calories for the Men
Protein 38g
Carbs 71g
Fats 15g

Calories for the Ladies (ladies please use 1/2 of the ingredients)
Protein 19g
Carbs 35g
Fats 7.5g
(those ladies and men  that are on my specific nutritional foods plans and metabolic typed, please stick to your individual prescribed amounts and foods as you might have tested positive for oats and gluten)

Thursday, February 16, 2012

High Protein Casein Rice Pudding

If you are feeling like you want to have a cheat mid week, try this pudding out to tide you over :-)
It might not look pretty, but tastes dam good!

2 scoops Casein Vanilla (or really whatever kind of rice pudding you want, change the flavor)
1 cup Lundberg Brown Organic Jasmine Rice (wet measure...aka after cooked)
Sprinkle on cinnamon when done

- Cook the Jasmine rice for 20-30min (keep in pot to stay warm)
- Add in about 1 cup water mix up the casein powder into a pudding.
You might have to use less water to get the consistency right.
- add in the jasmine rice warm for that cool pudding and warm rice combo (or not and place rice in fridge to cool)
- slap some dashes of cinnamon on top and eat nice and slow with a smile on your face.
TIP = want some added fat and flavor?
Add 1 tbsp maranatha almond nut butter / pro 4g  carb 3g  fat 8g (add these macros to below gram total)

2 servings at 304kcal (make your workout buddy one)
Protein 28.5g
Carbs 38.5g
Fat 4

3 servings at 202kcal (make your friends some or save in the fridge)
protein 19g
carbs 25.6g
fat 2.6

Tuesday, February 14, 2012

Zucchini Fake Hash Browns

Missing your Hash Browns?
Give this a try in the morning with your eggs.

Makes 1 serving
1 whole egg
1/2 cup egg whites
1 cup grated zucchini
1/2 cup diced onion
1 clove garlic
1/2 cup green pepper
1/2 cup mushrooms
salt and pepper or any other seasonings to taste
1 tsp coconut oil to cook with

- Heat a frying pan until hot and then reduce to medium temperature.
- Use a tall cheese grater and grate up the zucchini (thought I was going to say cheese didn't you)
- Cut up all your veggies, measure
- place the coconut oil in the pan
- start cooking and scrambling your eggs, add garlic and a little seasoning
- place in all veggies, cook until tender
- finish with adding more spices

229kcal / for 1 serving
Protein 18
Carb 17
Fat 9

Friday, February 10, 2012

Chocolate Almond Peanut Bars

Makes 10 bars
• 8 scoops chocolate protein powder
• 1 cup Quaker large leaf oatmeal
• ⅓ cup Maranatha almond butter
• 3 tbsp honey
• ½ cup water or even less depends on consistency 
• 3 tbsp crushed raw peanuts

- Mix together the protein powder, oats, almond butter, honey and water.
- Now form into 10 bars and then roll in the crushed peanuts to finish.
- Place into the fridge for about 30 minutes and chow one down

Calories per bar = 244kcal
Pro = 25g
Carbs = 18
Fat = 8

Tuesday, February 07, 2012

Coach B's Chicken Loaf

I made this last night for Katrina and myself....oh snap was it dam tasty, especially after a great leg workout!

2 3/4 cups Extra lean ground chicken
2 cups Oats (use Quaker quick oats)
1/2 cup egg whites
3.4 oz Mushrooms
3.2 oz onions
1 oz Kale
3 cloves garlic
2 tbsp Otria Roasted red pepper Hummus

Spices I added
- Italian Seasoning
- Sea salt and pepper

I am not a huge fan of Kale, but I do know Kale is a Super Food so I try to sneak it into most of my baked dishes....you cannot even taste it :-)

- Cut up the onions, mushrooms, garlic....weigh them and place into bowl.
- Rip the stems from the Kale, using the outside leaves. Cut up Kale, weigh and place into bowl.
- Add everything into a large bowl and mix it up.
- Spray Pam into a baking dish and place into oven at 400 F
- Cook for 40-45min based on how good your oven is. Test at 35min by placing a tooth pick into the middle of the loaf; if it comes out really wet, it is still raw in the middle.
- Take out the loaf and cut up into 7 individual equal serving sizes

Makes 7 servings at:
243 calories / serving
Protein = 23g
Carbs = 18g
Fat = 8.8g