Tuesday, March 20, 2012

The Best Motivation For Anything And Everything

LISTEN.....to the words!
THINK......about what YOU WANT....NOT what others think!

NO Excuses! Make your mind up, commit, FINISH 100%
It is all up to YOU and the choice YOU make inside!
Nothing is in your way but YOURSELF.

Monday, March 19, 2012

Salad = Quinoa, Apple, Walnuts & Chicken Sausage

One of my favorites and super easy to make for your mid day snack or a part of your lunch.
My favorite type of sausages are Spolumbos (made in Calgary)

1/4 cup Quinoa
6oz Chicken Spolumbos Sausage
1 cup sliced Apple
1/4 cup chopped Walnuts
3 cups Fresh Spinach
1/4 cup sauteed onions

- Cook up your Quinoa (or have if pre cooked and warm it up on the stove)
- While quinoa is cooking, you have a choice of:
= basting your sausage for 10-15min OR
= have it pre baked, then warm it up in the frying pan when sauteing your onions
- Saute your onions and add chopped up sausage slices of your desired thickness
to warm up sausage
- Now combine all ingredients into a bowl and your ready for your dressing

Easy low cal dressing
- 2-4 tbsp mustard (any flavor)
- dash of paprika
- 2-4 tbsp malt vinegar
- 1 clove minced garlic
- 1 tsp honey

Calories per serving
--------1 Large 668.4   2 small 334.2
Protein       38.5g               19.1g
Carbs         61.6g               30.8g
Fat             30g                    15g

Tuesday, March 13, 2012



4 & 8k walk/Run
NEW = 4K Teams of 4 Fitness challenge @ 2.5k mark
AC clients and friends register for this event.
Coach Brandt is creating this very unique Fitness Challenge :-)
HINT = No push-ups or pull-ups!!!!!
The fit challenge is very unique and team oriented.
Try something new :-)
We also need volunteers please :-) 

Friday, March 09, 2012

Power Salsa

One of my favourites! Slap this on everything or eat by itself!

3/4 cup diced tomatoes
1/4 cup diced red onion
1/4 cup corn
1/4 cup Black Beans (drained and cooked)
1 tsp garlic minced
1 tbsp freshly squeezed lime juice
1 tbsp chopped cilantro
Add salt, pepper and chilli powder for your own kick up

- Simply add all ingredients and mix them up in a bowl.
- Now say "hey.....I just did that in 5minutes....SWEET!"
- Eat it up :-)
- Add your protein source a salad full of veggies and a tiny bit of Almonds on the side and you have yourself a balanced snack.

Serves 3 large or 6 small "salsa only"
Calories large = 50.9kcal / Small 25.4kcal
Protein = 2.3g                 / 1.1g
Carbs =  9.9g                 / 5.0g
Fat =      0.2g                 / 0.1g

Thursday, March 01, 2012

ESD Energy System Development

A few have asked me some questions on what I do personally for my ESD conditioning workouts.
For those new to this blog: ESD Energy System Development
Here were some of the questions.
Do you run on the treadmill?
Yes I do in many ways, shapes and forms
Do you use the elliptical?
Nope....lets just keep it at that.
What is my favourite type of cardio?
Hmm this is a great question. I love multi modality cardio sessions. I will give some examples below.
Do I do the A90 cardio?
Yes but in a prescription that is individual for me, my goals, training cycle, and when I want to peak.
Do I use RPE "Rate of Perceived Exertion" or do I use Zone heart rate %?
I use both as I am trying to train my hearts efficiency to pump blood that equals my RPE. This takes time for those that have just started out training again. Some will do their ESD at their RPE @ 5-6 and feel they can hold a conversation (this would be the proper feeling), but their heart rate is way up in Zone 2 or the start of Zone 3. Simply put, this is an indication that your heart is not strong enough to pump what it needs to for the work load....it is really pumping little tiny bursts of blood, instead of powerful large ones. This takes time to develop via ESD conditioning, nutrition and a workout program all prescribed specific to the individual.  

Here are a couple of my last ESD conditioning sessions "they may seem in another language" if so come to my office for a chat :-)

MAP: Max Aerobic Power / Multi modality conditioning
Heart rate = 80-90% of max HR
50 sets of 5 exercises with active rest @ 30/30 = 30sec work and 30sec rest
Goal is to stay within heart rate prescribed. Each 30sec exercise has some prescribed reps + amrap "as many reps as possible" reps.
10 total rounds = 50minute session
- 6 Ring Push-ups + Hip smashers
- Active rest (AR) this is walking around non stop movement focusing on recovery
- Box Jumps 30"
- AR
- 5 Knees to Elbows + stair sprints skipping 1 stair (28 stairs total)
- AR
- Double Unders
- AR
- 5 Wall Ball shots AHAP " as high as possible" + walking lunges
- AR
The above equals 1 round / 5 sets / 5minutes

Another favourite ESD of mine is:

As many flights of stair climbs in 15min/split/15min @ Zone 2 = total 30min
First 15min
- Sprint all the way to the top of stairs skipping one to two stairs (this will be the longest stair distance)
- AR active rest walking all the way back to the bottom
- Mark your rounds at the bottom in a book, check heart rate
Goal is to always sprint UP stairs you walk fast down them.
1 round completed is top to bottom.
Second 15min
- sprint to the half way distance skipping one to two stairs
- AR active rest walking fast down to the bottom
- Mark round in book, check heart rate
Add up your rounds :-) Make notes on heart rate, how you felt, if you bonked. Then make changes to help individualize the prescription :-) The goal is to train your body.....not to kick the living hell out of yourself every day....there is a time and place for this training :-)
This stair ESD is great to do with a bunch of friends as you can work off eachother....I have gotten some of my best runs in with a team :-)

Below is one more session I like to do (did this yesterday coupled with a 20min treadmill run walk warm-up of 1min run, 1min walk @ incline 4.
MAP session 20/30 - 20sec work, 30sec rest @ 70-85% MRH
Complete 10 rounds for total reps

- Double unders = 40-40-40-38-35-40-40-40-39-40 = 392reps
- AR
- KBS 24kg kettlebell swings 10-10-10-10-10-10-10-10-10-10 = 100reps
- AR

-Prescribed cardio is simply the best way to get individual optimal results.
-Doing your own cardio you think is good, but does not hit the proper energy systems nor gets you out of your comfort zone simply will maintain your fitness level....you know who you are :-)
Need help? Book a consultation at info@actionconditioning.ca