Friday, September 27, 2013
Wednesday, September 25, 2013
Wednesday, September 18, 2013
I got a wicked gift from our AC client Amanda today. StarWars Flashlights! YES! Thank you:-) Since I am suck a dork I am having a hard time opening them up because all my collectables are still in their boxes :-) I was a weird kid to do this and I guess nothing changes, but have some big $$$$ toys now! #starwars #flashlights #collectables #toys #yoda #darthvadar #chewbacca #R2D2 #chadaction #actionconditioning
Tuesday, September 17, 2013
Hit Those Macros!
Having trouble sticking to your macros?
If you are having trouble sticking to your macros then the below information will help you see some of the trouble spots clients can get into when being programed by a coach.
Remember, the better you are at hitting your macros, the more great data and feedback your coach gets! This info helps to create an ongoing personal prescription that is tailored to attain your physique goals :-)
Coaches want to help you succeed, but they need your help to do so :-)
- even more important is the long term adherence & consistency to hitting macros for seeing optimal results.
What hurts clients the most are;
- Rollercoaster macros =close on one day, over on the second day, not even close on the third, bang on on the fourth day, under on the fifth day, double over on the sixth day, the "ah fuck it" syndrome & the "I am starting fresh on Monday" syndrome way way way over on 7th day.
- Energy Balance = too much energy IN (Food) not enough energy OUT (workouts & cardio)
Not following workout or cardio prescription. This prescription has been calculated into your macros (so if you miss these, or are doing more.....this is tampering with results)
- Good all week, then a weekend from hell (so all the deficit macros we took off during the week are now eaten on the weekend, bring on weight maintenance)
- Afraid to eat carbs and fats :-( food is your friend, start to believe in that :-)
- Cardio kings & queens = cardio is good, for sure.....but weight lifting is optimal and will create the muscle to burn fat faster and longer over time.
Hit your macros and you can do even less cardio and more lifting :-)
- Not putting everything eaten onto food sheets for your coach (this only hurts you)
- Not weighing and measuring foods (once you get to know your food numbers is gets very easy to stay on track)
- Not getting enough fiber, water and micronutrients.
- Eating mostly processed crap food and not enough mother earth veggies & starches (you can have some processed food, but make quality food the majority of your daily food)
- Missing workouts during the week, not hitting weekly macros and yet eats their refeed meal.
- Letting your friends/family dictate what you need to eat.............tell them to shut the hell up and stick to your goals! If they are your true friends they will support you:-)
*If you want change, you must create the time and space in your life to make room for this change to manifest itself.
*If your goals are not coming forth, you are not making the room necessary for change to manifest in your life, so your goals will stay in limbo until this room has been made!
If you are having trouble sticking to your macros then the below information will help you see some of the trouble spots clients can get into when being programed by a coach.
Remember, the better you are at hitting your macros, the more great data and feedback your coach gets! This info helps to create an ongoing personal prescription that is tailored to attain your physique goals :-)
Coaches want to help you succeed, but they need your help to do so :-)
Adherence & Consistency are the Key!
- each day is important to hit macros. If you have 7g of carbs or fat left.....eat them up :-) - even more important is the long term adherence & consistency to hitting macros for seeing optimal results.
What hurts clients the most are;
- Rollercoaster macros =close on one day, over on the second day, not even close on the third, bang on on the fourth day, under on the fifth day, double over on the sixth day, the "ah fuck it" syndrome & the "I am starting fresh on Monday" syndrome way way way over on 7th day.
- Energy Balance = too much energy IN (Food) not enough energy OUT (workouts & cardio)
Not following workout or cardio prescription. This prescription has been calculated into your macros (so if you miss these, or are doing more.....this is tampering with results)
- Good all week, then a weekend from hell (so all the deficit macros we took off during the week are now eaten on the weekend, bring on weight maintenance)
- Afraid to eat carbs and fats :-( food is your friend, start to believe in that :-)
- Cardio kings & queens = cardio is good, for sure.....but weight lifting is optimal and will create the muscle to burn fat faster and longer over time.
Hit your macros and you can do even less cardio and more lifting :-)
- Not putting everything eaten onto food sheets for your coach (this only hurts you)
- Not weighing and measuring foods (once you get to know your food numbers is gets very easy to stay on track)
- Not getting enough fiber, water and micronutrients.
- Eating mostly processed crap food and not enough mother earth veggies & starches (you can have some processed food, but make quality food the majority of your daily food)
- Missing workouts during the week, not hitting weekly macros and yet eats their refeed meal.
- Letting your friends/family dictate what you need to eat.............tell them to shut the hell up and stick to your goals! If they are your true friends they will support you:-)
*If you want change, you must create the time and space in your life to make room for this change to manifest itself.
*If your goals are not coming forth, you are not making the room necessary for change to manifest in your life, so your goals will stay in limbo until this room has been made!
Friday, September 13, 2013
My client Cherie who is 5 weeks out of IDFA Figure. This will be her first ever show and she has come a long way to get to this point! I absolutely love this pic! Super proud :-) #actionconditioning #chadaction #catalystsupplements #idfa @coachkat47 @bio3fitness @bodesquad @mattjansen8 #fitchicks #iifym #macros
I am a lucky husband and coach! My wife 5 weeks out of her first Fitness show; IDFA Calgary Oct 19th. National level Olympic lifter, Provincial record holder and now competing in Fitness shows:-) unheard of! Katrina Brandt And yes I still let her eat chocolate and her favourite foods during this prep with lots of food, no low carb crap, I actually had to add more carbs! Plus she is barley doing cardio! #actionconditioning #chadaction @coachkat47 @bio3fitness @mattjansen8 @macrofitness @bodesquad @if_it_fits_your_macros #macros #idfa #iifym
Wednesday, September 11, 2013
Ah the tunnel! I love this part of my walk to my stair sprints, gets me pumped up like Gladiator! My favourite cardio to do when getting show ready:-) My AC clients know this tunnel well, I wonder if they feel the same ;-) #actionconditioning #chadaction #cardio #workout #sprints #catalystsupplements
Sunday, September 08, 2013
Monday, September 02, 2013
This is one of my go to salsas for dinner time, plus it's low carb so great to hit macros while I am in prep right now. Yes Mild...I am a wimp when it comes to hot salsa or sauce. Good shi% though:-) #chadaction #catalystsupplements #actionconditioning #idfa @mattjansen8 #macrofitness @macrofitness @coachkat47
Getting my wife ready for her upcoming Olympic Lifting competition where she is dropping to the 48kg class next week. Plus I also have her in contest prep 6 weeks out from her first IDFA Fitness show. Both are working well with each other:-) Looking lean and lifting Mean! Fuelled by Catalyst Supplements @coachkat47 #catalystsupplements #chadaction #actionconditioning #idfa #fitchicks #macrofitness #iifym #bodsquad #fitnessphysique
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