Action Conditioning

Chocolate Almond Peanut Bars

2012-02-10T16:35:00.001-07:00

Makes 10 bars
Ingredients
• 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

Coach B's Chicken Loaf

2012-02-07T10:39:00.000-07:00

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

2012 Hokkaido Cup Video

2012-02-04T11:45:00.000-07:00

Hummus....get your greens in?

2012-01-31T11:28:00.001-07:00

Kale Chickpea Hummus

I made this in 8min this morning because I was out of my regular hummus from the store. Worked great and no preservatives or additives :-)

1 cup Canned Chick Peas
1 cup kale (remove stems)
1 clove garlic
1/2 lime (squeezed)
5-6 dashed Red Hot
1 tsp Italian Seasoning
1 tbsp Spicy Mustard (any kind)
Pepper to taste

- Rinse off chickpeas & remove kale stems
- place both into a small pot, add a little water to help steam the kale; pop the lid on and cook for 3-4min
- Now place all the ingredients into a food processor and process away.
- you may have to add a little more lime depending on consistency.

Now you are ready to use this as a topping on tuna, salads and or eggs. Also you can use this simply a side dish or as veggie dip....really anything goes just get creative.
PLUS.....Hey you just ate KALE!

Calories per serving
35.2 kcal per 2 tbsp serving
P = 2g
C = 5g
F = 0.8g

SUPER SNACK

2012-01-26T14:47:00.002-07:00

BANANA-APPLE-ALMOND BUTTER ROMAINE WRAP

3 Large leaf Romaine Lettuce
2 tbsp Maranatha Almond butter
1 Banana
1/2 small apple
1/2 scoop of your favorite Protein Powder
1oz water (maybe depends on powder)
Add a couple dashed of cinnamon

"The Mix up"
- add a small amount of water to the almond butter, protein powder and cinnamon, now
mix these all together to make a paste.
- Now brush this paste onto the Romaine lettuce leafs
- slice apple into thin slices
"The wrap up"
- place the banana and apple slices onto the largest of the romaine lettuce leafs and wrap that one up.
Now wrap the other two leafs around either ends from the halfway point outward for some support and added greens.
You are ready to snack! Enjoy :-)
TIP = place the banana in the fridge to keep it cold, now warm-up the almond butter mixture
on the stove. Now make the wraps to have that hot cold feeling like a banana split :-)
340kcal
Protein = 21g
Carbs = 40g
Fats = 17g

Quinoa Burgers

2012-01-19T14:18:00.000-07:00

Need a quick switch up on your regular complex carb?
I gave these quinoa burgers a try; purchased at Save On Foods.
When I told the clients at our gym that I ate quinoa burgers and that they were AWESOME.......
everyone thought I was kidding.....but really they were scrumptious, it is all what you put with it!

Here is what the box looked like for those that want to try.
Very easy to do, place in bowel with hot water, let sit, make 5-6 small burgers.
Then give them a quick fry with coconut oil in a pan and serve.
Make the patties small. The nutritional facts state one small burger (75g) has:
Protein = 12g
Carbs = 51g with 7grams of great fiber.
Fat = 5g
Go smaller is size to get less carbs or simply break the burger in half and get 6g pro / 25.5g cho / 2.5g fat
There was not enough protein for this guy so I added two eggs. Plus I wanted more of a burger feel to the quinoa so I added a couple slices of tomato and onions. I topped this with salt and pepper and a side pickle.

No need for the bun people, there are enough carbs to go around.
What I loved the most about this burger was the yolks breaking all over. It helped with the quinoa sticking together when you clean your plate.
Check them out below.
Hidden from picture = pickle, onions, slice tomato :-) under the eggs

I ate the other burgers in the following few days.
They kept well in the fridge.
I had great workouts on those days, big energy. On those training days
about 90 min prior to lifting I ate this: I mixed my 6oz flank steak,
1 quinoa burger, 4oz broccoli and a few dabs of hot sauce and soya sauce for sodium and flavor.
Again the quinoa went down well.
I will for sure try these again. I think I will also try to make these on my own by mixing the quinoa with amaranth flour.
Food is great! Food is fuel!

Breakfast broccoli egg squares

2012-01-19T13:51:00.001-07:00

I made these little darlings the other day for Katrina and myself.
Katrina was only supposed to eat one.....yeah she stole my last one and ate two, so I know they were yummy! I can distinctly remember her evil laugh when I caught her ;-)
Her training went well the next day with some proper fuel :-)
Next time I will make way more :-)

Breakfast broccoli egg squares
1 egg
6.3oz egg whites
1 cup quick oats (make your own, chop up regular oats)
2.5oz chopped broccoli
1 tbsp Hummus
1 tsp coconut oil
Add a pinch of salt, pepper & Italian seasoningTop with red hot for some extra flavor.

- Mix everything in a bowel, empty into baking tin sprayed with Pam first.
- Bake 20-30min at 350-400.
For the lads
1ser: p 37, cho 61, f 16 / 536 cal For the ladies
2ser: p18.5, cho 30.5, f 8 / 228 cal

TIP: add some onion, tomato for a little more love
TIP: cheat meal = add some cheese to this bad girl, but take out the coconut oil to keep fat content down.

Spinach Egg Squares

2012-01-10T15:35:00.003-07:00

Spinach Egg Squares

Prep Time: 8 minutes

Cooking Time: 20-30minutes

1/3 cup Quaker QuickOats (or blend up regular oats)

1/2 cup Egg whites

1/2 cup smooth low-fatcottage cheese

1 ½ cup frozen spinach,chopped, thawed and squeezed dry

½ tsp lemon pepper

¼ tsp hot pepper sauce

Add salt and pepper to taste

1. Spray a square casserole dish with cooking spray.

2. Mix up all ingredients together: oats, eggs, cottagecheese, spinach, lemon pepper and hot pepper sauce.

3. Pour into dish.

5. Bake in a 350⁰F (180⁰C) oven for 20 to 30 minutes oruntil a knife inserted near the centre comes out clean.

7. Let stand for about 5 minutes before serving

Makes Two servings = Calories:448 each
Protein: 45g
Carbohydrates: 55 g
Fat: 9 g

*Cut this in half for one serving 224cal / pro 22.5g / carbs 27.5g / fat 4.5g

2011-12-30T10:57:00.002-07:00

Thinkingabout getting fit, but do not have any idea of where to start?
At Action Conditioning we help guide your fitness needs; let us help J
Here is a mini at home fit test to see where you are at. Please try this athome:
Step 1 = Warm-up well by doing a 5min brisk walk, and practicing the exercisesbelow doing 3-4 reps each.
Step 2 = Give yourself about 90sec rest between exercises.
Start:
1st if the 5min walk killed you, then get your butt to AC for some help J
2^ndif the walk and warm up reps is all you had in the tank, call403-381-1313; book your free consult J
3^rd Break out the video camera and video your form/technique duringmini fit test
Mini Fit Test:
- 10 Spot On form push-ups from feet that you can be proud to demo in a highschool gym J
(What to look for in video = if you have butt sag, head poke, nose poke, handsare past your head and not under shoulders, feet and legs jammed together,shoulder blades not tracking, one arm does more work than the other, only goingpartially down)
- 30sec Super Front Plank Hold on elbows “think someone could eat theirbreakfast off my back” J
Place your feet on some sort of riser or step so that your body is in a flatline when you go into plank.
(What to look for in video = butt sag, feet and legs jammed together, shoulder blades touching, head is hanging outof neutral alignment)
- A Positive score on Sit and Reach =aka fingers hover over and past toes; held for 3 sec
“think, if I cannot touch my toes now, sign me up for low back physiotherapywhen I am older”
(what to look for in video = really look and feel your starting posture “areyou sitting tall or is your back hunched over with straight legs even beforeyou start the test, knees bending to help reach, you pulled on your toes to help get past, youtried the test three times to get a positive score, you could not hold for 3sec with fingers in the air, burning sensation in calves, pinch in low back)
* We would love to help you out this year with your fitness goals via ourAWESOME Gym, or online training. Please contact us info@actionconditioning.ca or 403-381-1313.

2011-12-21T11:52:00.002-07:00

Reason #7 Why Lifting Ladies and Action 90 programs work so well for women and men who want to shed body fat & improve their lifestyles.
- WE TEACH POSITIVE TRACKING OF YOUR MEASUREMENTS :-)
- A wise man once told me “those who track, stay on track!”
- So many people go by the scale and only the scale when starting a new fitness program, when there are way more positive measurements to help guide and track progress.
I hear about so many people who start a fitness kick who jump on the scale after two workouts thinking they will see this miracle weight loss “isn’t going to happen”.
- Weight loss takes time, as it took time to put the weight on. Additionally, losing weight fast, will only come back to haunt you as your body will just throw it back on due to severe hormonal breakdown.
- In our AC programs we help individuals set successful goals in private consultations.
- We teach how to measure specific body parts and sites to help track inches lost and why!
- In tracking inches lost, you can see and feel many benefits like:
- Insulin control
- Carbohydrate usage
- hormonal balance
- “ The Shorts Hike” = Yes the best functional measurement we all see in class is the infamous “Shorts Hike” = my clients are constantly pulling their shorts and pants up during their workouts because they keep falling off! NOW THAT IS TRACKING IN A POSITIVE WAY J
Here are a few tracking measures we do at AC
- Body caliper hormonal testing (booked appointment, private)
- Specific body part girth measurements (waist, hips, arms, ect)
- Athletic performance measurements (strength, endurance, power, speed, flexibility, ect)
- Metabolic type testing (what foods work for you and your metabolic type)
- Nutrition Prescription: food journalling (do you really know how much you are eating?)
In the end we like to see Positive changes in all areas; we want you to stay in the driver’s seat, so you LEARN how to keep moving forward.
We also want to show you that positive measurements are great, but one can also see a positive in a negative measurement. Example; you gained 1 inch on your waist. Now you need to turn into your own Sherlock Holmes, look back into your food journals, did you over or under eat? Were you doing all the cardio and did you hit all the workouts? When you find the setback, it will have a lesser chance to turn into a habit and that is positive information!

2011-12-19T11:12:00.000-07:00

Reason #6 Why Lifting Ladies and Action 90 programs work so well for women and men who want to shed body fat & improve their lifestyles.
- YOU WILL STRENGTHEN YOUR HEART:-)
- Our programs are designed towards improvement in all areas of life and health. Each program has been tailored towards a specific goal. In all programs the heart is always one of our main focuses.
- Research has found that when training total body workouts, three times per week, for three months (90days), demonstrated a decreased in diastolic blood pressure (bottom number) by an average of 8 points!
- This 8 point reduction is enough to lower the risk of a heart attack by 15% and lower a stroke chance by 40%! In 90 days!
- Give the gift of health and life to yourself or another this holiday season. Register for one of our many great programs.
Make the decision to start living a healthier life today.
- More info at www.actionconditioning.ca

2011-12-15T12:34:00.002-07:00

Reason #5 Why Lifting Ladies and Action 90 programs work sowell for women and men who want to shed body fat & improve theirlifestyles.

- YOU WILL BUILD STRONGER BONES:-)

- Osteoporosis is becoming more prevalent in our populationthese days for poor nutrition and lack of physical activity. After the age of35 men and women can lose up to 0.3-0.5% each year and can get worse is lifestyleis poor.

- Our programs at Action Conditioning help to battle osteoporosisby incorporating proper weight training, flexibility, core conditioning,lifestyle coaching and sound nutrition.

HOW CAN YOU IMPROVE?

- Lifestyle change = it is that simple. You must adopt soundnutrition and supplementation.

- Men who have low testosterone are at risk as well= weighttraining helps boost T levels and those T levels are needed for bone density

- Women with lower estrogen levels are at risk because bone densityneeds estrogen = lifting weights will produce more testosterone levels and dueto the body’s natural balancing ability, estrogen levels will increase from theincrease in T levels; creating balance.

- speaking of BALANCE = those who fall with osteoporosistend to have severe breaks and in a lot of cases can lead to death = weighttraining will also increase BALANCE and SPACIAL AWARENESS limiting the risk offalls.

- Weekend Warriors = we all want to get into shape, butplease do not go out and think you can run a 10k or half marathon or jump rightinto your old weight training program if you have been inactive for a longtime. WHY? There really are not any signs or symptoms of osteoporosis otherthan pain.

Please go see a Doctor prior to starting exercise and have aconsultation with a personal trainer to help set up a program that can get youstarted....doing the later will just get you injured and most likely notwanting to train again.

- Research states that a 12-16week resistance trainingprogram can increase bone density and levels of osteocalcin up to 19%!
- Contact us for help at = info@actionconditioning.ca

2011-12-14T11:18:00.001-07:00

Reason #4 Why Lifting Ladies and Action 90 programs work sowell for women and men who want to shed body fat & improve theirlifestyles.

- YOUR DIET WILL IMPROVE :-)

- Yes! Those who take part in a program that involves weighttraining will trigger some positive hormones that will have you making somepositive food and lifestyle choices because your brain is HAPPY :-)

WHY? You are in a positive atmosphere, lifting weights,having fun and burning calories during and after training. This process hasyour brain throwing a huge happy party with its best friend's; endorphins,dopamine, serotonin and norepinephrine....making you feel great!

Now that you're feeling great, you will be less tempted bythe dark side to eat 45 mini cookies at supersonic speed and more tempted tolook for something healthy.

A positive change WILL occur!

NUTRITION = is taught in our A90 programs, and is also astand alone program for those who need nutrition help via our "NutritionPrescription".

Learn more at www.actionconditioning.ca

2011-12-13T22:16:00.000-07:00

Reason #3 Why Lifting Ladies and Action 90 programs work so well for women and men who want to shed body fat.
#3 YOU WILL BURN MORE CALORIES!
Proper weight training and lifting weights will increase the number of calories you burn, EVEN after you leave the gym!
HOW? After your weight training session, your body must recover and repair the damaged muscle tissue you broke down during training (more on this process later). During this process you are using up calories to help with repair and growth, hence more caloric burn. Now your newly repaired muscles remember the workout session prior and increase their capacity to do work; now your burning calories faster, without training from your new hungry muscles!
Plus those lift weights will have a increased fat burning rate compared to those who do not.
Research states weight training can increase your caloric burn for up to 40+hrs AFTER your workout.
SO get your butts into the gym and learn to weight train from our fully certified trainers and kinesiologists!
www.actionconditioning.ca

2011-12-09T12:18:00.001-07:00

Reason #2 Why Lifting Ladies and Action 90 programs work so well for women and men who want to shed body fat.
#2 YOUR CLOTHES WILL FIT BETTER!
Reseach shows, between the ages 30 and 50 the body starts to waist away losing muscle, and replacing it with visceral fat (fat that is around the organs) and subcutaneous fat (fat just under our skin). This is how someone can stay the same weight (from musc...le loss) and look like crap in their clothes (from added V & S fat).
1lb of fat will takes up 17-19% more space on your body than hard earned muscle! This is why your clothes will fit better :-)
- Some of you starting a weight training program will complain of your clothes getting tighter....GOOD! That means it's working! The muscle is being trained and repairning itself, pushing onto the S-Fat on that sits on top of of the muscle. Most people quit at this stage thinking, "I get huge when I lift weights!" This is a myth ladies and gentelmen!
Train our style for 90days....& BAM S-Fat is gone, V-Fat is lowered and your clothes...ahhhh slipping on like Cinderella's slipper :-)
SO lift weights People....let us show you how!
Register for our programs at www.actionconditioning.ca

2011-12-09T12:13:00.001-07:00

For the next 10 days I will give 1 reason per day why our Lifting Ladies and Action 90 programs work so well for women & men wanting to shed body fat!
#1 LIFT WEIGHTS.....then right way!
-you will lose 40% more pure fat, than doing cardio alone.
-Why? Doing just cardio will burn fat yes, but only for a certain time. After a while the body will start to use muscle for fuel....so you will loose mu...scle. Yes your scale will drop, but so will your skin. I will not even get into the crappy mood swings!
-Lifting weights will help to burn pure fat!
-Lifting weights will raise your met rate for hours after a workout session, burning more fat!
-We train the muscles to get HUNGRY, to use fat for fuel, even after you train.
-Having this new strength from lifting weights will boost your cardio levels, taking your cardiovascular system to new levels!....again burning more fat!
-Plus you will simply look dam good! We are all after that!
REGISTER NOW AT www.actionconditioning.ca

2011-09-28T15:56:00.001-06:00

PUMPKIN PIE OATMEAL SHAKE!Great post workout meal

Ingredients

1 cup water infused with chia tea
Coconut milk ¼ cup unsweetened
Old fashioned large flake oats ½ cup
Vanilla protein powder 1-2 scoops (20-30g)
1tbsp cinnamon
Banana 1 cup sliced

Instructions
PRE: 1.) have the oatmeal already cooked and cooled off in the fridge
2.) have the chia tea steeping in a jug of water in the fridge, nice and cold
SHAKE READY:Place the above ingredients into a blender. For a smoother consistency, add some ice cubes or if too thick add some more water.
Blend this bad girl up until it is all smooth.
*TIP: if you making the shake make more than one for tomorrow :-)
*TIP #2: OATMEAL STYLE if you do not want to make this a shake, simply have the oatmeal hot as a dish. Mix up and poor the protein mixture on the oatmeal. Now place the bananas ontop with the cinnamon as the topper :-) BAM!

Serves 1 large or 2 small.
Nutritional Information

(per serving) LARGE / SMALL
Calories (k/cal) 371 / 218.8
Fat (g) 4 / 2
Carbohydrates (g) 53.9 / 26.9
Protein (g) 30 / 20

APPLE MUSHROOM TURKEY BURGERS

2011-09-14T14:19:00.000-06:00

Going to ground turkey and giving ground beef a little break is always a good idea to change this up, plus keep you in your prescribed daily personal fat macronutrient allowance.

Give these yummy treats a try :-)

1lb ground turkey breast
5 mushrooms, chopped
1/2 small onion, chopped
1/2 apple, chopped
1/2 tbsp coconut oil
1 tsp lemon juice
1 omega 3 egg
1/2 tsp salt

any spices you want (garlic, pepper)
Fry up the onions how you like them (a little browned), then add in the apples and mushrooms stir fry style.
Place all the other ingredients into a large bowl and mix. Now form 2 large patties and broil 4 inches from the heat (6-8min per side).
Pierce the burgers with a fork, if the juices run clear they are done :-)

Men 2 patties / Ladies 1
Calories 367k/cal
Protein 58g
Carbohydrates 11g
Fat 9g

Cardio Help "Obstacles"

2011-08-27T18:21:00.000-06:00

Katrina and I on location at Lethbridge College hitting up their awesome obstacle course.
We both had our ESD conditioning today and this really fit the engergy zone!
If you are bored with your cardio, check out your local town, you might find some hidden sweet spots to train!

VIDEO0027

2011-08-23T19:05:00.000-06:00

The TORTURE TWISTS!
A great exercise that helps with all sports?
What sports can you see getting better with this exercise?
TIP: change things up by raising the feet anchor and slipping your glutes more off the bench :-O
Love it:-)

80lbs lost and counting!

2011-08-22T12:40:00.000-06:00

This is my client Phil who has lost 80lbs in 2 month and 2weeks!In the video are two exercises out of the 5 we did that day in our circuit for workout number 1.Workout number 2 was a body weight metabolic workout....phil' favorite :-)Way to go buiddy, I am super proud of you. I have no doubt you will attain your goals!

Cardio help

2011-08-18T10:36:00.000-06:00

Triceps med ball close grip pushups

2011-08-04T17:47:00.001-06:00

Ring skull crushers

2011-08-04T17:47:00.000-06:00

Stair sprints part 2

2011-08-03T17:08:00.000-06:00

Stair sprints part 1

2011-08-03T17:07:00.000-06:00

TEST YOURSELF!!! It is not only about the time and ranking.

2011-07-21T20:13:00.000-06:00

In fitness and in life we have grown to be incredibly hard and negative on ourselves, always challenging and comparing to past situations, times, events, scores, results and people. WHY? Why do we always look to compare ourselves after a hard effort, or run time, or another person when the first thing you should be doing is rewarding yourself for your hard excellent effort!

I have seen this too many times; an individual gives 100% on a abdominal test, only to say when finished, "that sucked". I ask "why?" They respond, "I used to do this many and my friend can do way more."

There is NO positive self pat on back at all when finished for positive growth, it goes straight to negativity, manifesting more unhealthy situations in the future towards becoming healthy; the outcome being the "roller coaster effect" of ups, downs, starts and finally stops.

Is some sort of comparison ok and healthy? Yes when you think you're ready.....In my point of view and personal experience in sport and fitness, one should challenge themselves first, get to a positive place within and towards their body, this will help growth and build confidence as an individual prior to challenging anything else.

Simply put, the effort you give towards your fitness or anything in life, should be rewarded by you and you alone and be proud of it!

For those that are ready to see 1.5mile rankings look below.

1.5mile Run Test….why do we test this? Is it just for a time?
Our Order of Importance:
1.) challenge a fear of getting uncomfortable
2.) show yourself desire and that you can do it!
3.) conquer your old negative self
4.) manifesting the person you see in your mind’s eye!
5.) be proud of what you just accomplished
6.) test your current fitness level
7.) challenge a past time
8.) rank yourself amongst an age group

WEIGHT GAIN NUTRITIONAL HOME SELF HELP TEST

2011-07-01T11:02:00.000-06:00

NUTRITIONAL HOME SELF HELP TEST: write down everything you eat on a regular day. *try not to be the eating clean super hero on this day and eat the best you have eating in 10years! This will not give forth any valuable information to grow from.

STEP 1 = scribe one day food that is similar to what you eat daily

STEP 2 = make a 7 column worksheet AFTER you have scribed your daily meals. Place these
Marcronutrients as your column titles = Protein, Veggies, Fruits, Starchy Carbs, Fat, Real Food, Fake Food

STEP 3 = analyze your food and mark down what your eating under the macro columns.
*TIP = nuts, seeds, nut butters fall under the FAT marcro title. Yes these do have trace amounts of protein, but do not contain full spectrum amino acids to be defined as a whole protein source.
WHAT ARE YOU LOOKING FOR?

YOUR GAINING WEIGHT =
- your starchy carbs and fruits are usually the high numbers and protein, veggies and fat are non existent!
Furthermore your Fake Food column is one of your highest numbers.

THE AT HOME FIX =
- simply start to switch out your starchy carbs replacing them with veggies.
- start to add 1 protein meat source with each meal
- begin to add some healthy fats with each meal e.g. nuts, seeds, olive oil, coconut oil, fish oil
- Do this NOW; overhaul your pantry and throw out all that Fake Food processed crap like, crackers, sugary cereals, cookies, treats...really anything that comes in a box or has ingredients that would make you fail a spelling test! Time to eat whole mother earth foods!

*If anyone needs help with their nutrition, please email info@actionconditioning.ca so we can get you back on track and back to action!

PW Post workout Shake

2011-06-21T12:38:00.001-06:00

Popeye and Olive Oyl PW Shake

1 cup Spinach (super food)
1 cup Raspberries
1 cup greek yogurt
1/2 cup milk (low fat or even unsweetened coconut milk)
1/4 cup Cashews
2 scoops (close to 50g) Protein Powder
2 tbsp Goji Berries

- Combine all ingredients together and blend up until desired consistency.
- NO you cannot taste the Spinach in the shake
*Spinach is one of the Super Foods I recommend for its:
- low alkalinity on the body
- anti-inflammatory
- vitamins & minerals
- Popeye and Olive Oly ate it.....so it has to be super!
*Lower the calories or lactose intolerant, use water instead of milk or coconut milk
*Want a Popeye boost with vitamins and minerals add 3 cups Spinach (get those veggies in)

Shake Info FULL / HALF
Calories    780 / 390
Protein      70g / 35g
Carbs        80g / 40g
Fat            20g / 10g

POST WORKOUT; RECOVER WITH THIS

2011-06-04T10:07:00.000-06:00

45min - 1hr Post workout

BANANA CREAM OATMEAL
prep time 3min 10sec
1 cup low fat milk
1/4 cup coconut milk
1/2 cup large flake oats
1/4 cup h2o
1 scoop (25g) vanilla whey protein
1/2 banana

- bring milk, and coconut milk to a light boil using medium heat
- add oats, reduce heat to med low, simmering for 7-10min (you are looking for milk to absorb) stir from time to time
- with about 2min left before oatmeal is done, add 1/2 of the banana to infuse the oats with flavor
- add h2o and protein powder into a separate bowl, whisk this up to your own consitency
- finish by pouring protein mix onto oatmeal and top with banana chunks or slices

*Nutritional InfoServes            1 large or 2 small
calories k/cal     523    /   261
fat g                 16.7    /    8.3
carbs g             53.9   /    26.9
protein g          39.4   /    19.7

TIPS: - if lactose intolerant replace the milk with water and 1/2 scoop p-powder. OR if you have been doing your homework in reguards with what works best in your body, sub in; goats milk or yogurt
- do not like coconut :-(
Simply take it out, cook oats with water, but you MUST add some fat to this oatmeal to remain in hormonal balance and not turn too acidic. Add 1-2 tbsp natural nut butter (in photo)

*Need help with your nutrition or workout program;
get in contact with me at info@actionconditioning.ca

APPLE CINNAMON TACOS

2011-05-27T15:53:00.000-06:00

Apple Cinnamon Tacos are a great POST workout snack, plus will help those with their sweet tooth.
Studies show that the body handles processing carbohydrates the best right after exercise ( try not to go longer than 45min after post exercise to eat your post workout meal).
If weight loss is your goal, try to have your highest carbohydrate meal after you exercise to help replenish and repair your body. Throughout the day moderate your carb intake and keep notes on how well your body is doing with the carbohydrates you are eating. You can look at inches lost, fitting into a smaller jean size, belt is getting looser, body fat percent is lower....try to focus on 1 or 2 of these. Always going to the scale to weigh yourself is not the best option here, plus it will drive you and your trainer crazy!

Apple Cinnamon Tacos
3 large apples, peeled and cored
1 tsp cinnamon
¼ tsp allspice
2-3 tsp Agave nectar
1/8 tsp nutmeg
8 scoops vanilla protein powder
Water as necessary
12 small tortillas (Ezekiel tortillas)

Preheat oven to 350°F. On a cutting board, core and peel 3 large apples, cutting the apples into small chunks; now place into a mixing bowl. Add cinnamon, allspice, agave nectar and nutmeg to the apples and mix together.

Next, mix in 8 scoops of protein powder, one scoop at a time. You might need to add a tiny bit of water to get your desired consistency.

Next, take tortillas and with a brush, spread water over one side of each tortilla. Now, sprinkle each tortilla with a dash of cinnamon.

Simply bend tortilla as needed, shaping it into a taco, now add equal amounts of the apple mixture into the tortillas. Place a tooth pic through the tortillas to hold then into pace. When finished, place into the oven and bake until the tortillas appear crispy and the insides are warm, usually around 15 minutes.

Take out of the oven and allow to cool.
TIP: wrap these up and store in the freezer. It is always best to be prepared for your months workouts.

NUTRITION INFORMATION
(per serving)
Calories 202 kcal
Protein 14 g
Carbohydrate 32 g
Fat 2 g
Makes 12 servings.

Eat These Breakfast Meals to Help With Fat Loss!

2011-05-18T11:30:00.001-06:00

In my last email I talked about the 4 POOR breakfast meals that will hinder your fat loss and actually make you gain fat! Especially the Empty Plate Breakfast, this will lead to cravings and eating poorly later in the day, telling your body to hold onto fat as you are staving it of vital nutrients.

So what are some GREAT Breakfast Meals to help with Fat Loss? Here are TWO!

Prepared and Ready

Breakfast #1 Omelet with Mixed Greens salad, nuts and seeds, avocado and a little olive oil
- Great protein (40% plate protein and fats)
- proper calories (60% plate veggies!)
- NO starch
- Great Veggies
- Proper healthy Fats (nuts, seeds, avocado)
A great option for Breakfast fast!
Eating this way will keep your hormones balanced, keep you full for 3-4 hours and curb any cravings for junk; keeping you on fat loss track!

Quick and Easy Breakfast

Breakfast #2 - Super Shake- Great protein

- proper calories

- Great Veggies (add veggies! or use a scoop of Green Plus as alt substitute)
- Good Fruits

- Proper healthy Fats (Flaxseed oil)
A great quick option for Breakfast fast!

*Keep caution; you need to add fat and Protein to help slow down the digestion process of the carbohydrates* if you do not, fat loss goes bye bye!
*YES add cooked veggies to this shake, you cannot even taste them. I have used everything from Yams, Green Beans, Spinach, Cauliflower, Broccoli and I cannot taste them!

Super Shake
- 1-2 scoops Protein power (caution purchase a healthy P-Powder with no preservatives, additives, GMO )
- 3-5 ice cubes (depends on thickness)
- 1/2 cup water or add more for desired thickness
- 1/2 cup fruit (your choice; I love blueberries)
- 1/2 cup (ladies) 1 cup (Guys) veggies ( or use 1 scoop Greens Plus as an alternate substitute. *If you do this add another 1/2 cup of fruit and monitor your fat loss)
- 1-2tbsp Flaxseed oil
- Blend it all up and drink it down (if you have to hold your nose, you need some help making this shake!)

*TIP: if your protein power tastes like the Best Chocolate bar on the PLANET and you are gaining weight from it.......please put two and two together.....this is too good to be true!

Fat Loss is your Goal; Start your day off right with these tips

2011-05-17T11:17:00.000-06:00

If your main goal is Fat Loss, starting your day off right with a proper breakfast is vital.
I am going to show you 4 types of common breakfasts that people eat and think they are making the wise choice.
-The 4 breakfasts below will stop your fat loss and increase your fat gain! ** Tomorrow I will post some Top Fat Loss Breakfast ideas to start your day off RIGHT!
-Choose the breakfast you eat regularly and read why this will hinder your fat loss.

"The No time grab and go Breakfast Sandwich"

Breakfast #1 = Very high in carbohydrates
Low in Protein
Poor fat choice
High in calories!
No veggies!
Made from process junk with no food value.
*If fat loss is your goal, make the change to better this option.

"Old Fashioned Breakfast"

Breakfast #2 =Very high in Calories!
Poor fat choices

Very High in carbohydrates!

No Veggies!

*If fat loss is your goal, make the change to better this option.

"I think This is Healthy Regular Breakfast"

Breakfast #3Very low in Protein!

Very high in Calories!

Very high in Carbohydrates!
Very high in sugar!
Low in good fats.
No Veggies!
*If fat loss is your goal, make the change to better this option.

NO Breakfast!

Breakfast #4

NO Protein!

NO Calories!

NO Carbohydrates!

NO good Fats!
NO veggies!

*If fat loss is your goal, this is not the way!

Action 90 Couple Results

2011-05-08T16:02:00.000-06:00

Check out these before and after Action 90 photos!
And can you believe these two went on a vacation during Action 90! So this is really 70days!
See more pictures on our facebook page

>> JP>> day 1 / day 90
>> Chest 45.5" / 41.75"
>> Right Arm 15.5" / 14.25"
>> Left Arm 15.25" / 14.25"
>> Waist 45.5" / 37.75"
>> Belly Button 45" / 40.5"
>> Hips 44.25" / 40.5"
>> Right Thigh 26" / 24.5"
>> Left Thigh 25.75" / 24.5"
>> Right Calf 17" / 16.25"
>> Left Calf 17" / 16.25"
>> Weight 232# / 202#
>> Total Lost: 26.25" / 30#

>> Cherie>> day 1 / day 90
>> Chest 35.5" / 34.5"
>> Right Arm 12" / 11.25"
>> Left Arm 12" / 11.5"
>> Waist 28.75" / 27.5"
>> Belly Button 34.5" / 31.25"
>> Hips 37" / 33.25"
>> Right Thigh 22" / 20.75"
>> Left Thigh 22" / 21"
>> Right Calf 13.75" / 13.5"
>> Left Calf 13.5" / 13.25"
>> Weight 130# / 121#
>> Total Lost: 13.25" / 9#
We are currently running our May-July Action 90 program now.If you want to be a part of the A90 fitness journey, the next Action 90 starts in September.
Until that time! The most successful people in Action 90 have taken the Intro to Action 90.
INTRO to Action 90 will be starting in June. This is a 90 day intro program designed help build the body`s foundation for A90. Having this foundation built will start those people off day 1 at 100% for even greater results!
Stay posted to http://www.actionconditioning.ca/ for the registration link.

2011-05-04T13:46:00.000-06:00

Question:I am a middle aged mom and I have been trying to lose weight with running for over a year. I cannot seem to lose any weight and am extremely frustrated. I want to use weights but do not want to get big, plus I am embarrassed to say I do not know how to use weights or machines. All my girlfriends run, but hate weights. Can you help me with a direction to take and a little info on why I can't lose weight?

Great question! Picture this......you go into a fitness facility and the cardio machines are full of women and men fighting the fight to lose those extra fat pounds.....but this is the extent of their fight! No weight training, doing the same cardio workout and eating the same diet they lost 10lbs on 14years ago!
There are a numerous areas to look at here to help you improve, so lets look at these for now:
What is your nutrition like?
How long are your cardio sessions and how many days per week?
What is the intensity of your cardio, 5 easy - 10 really hard?
A few questions to be answered here, but you can see the point. Aerobic exercise solo just doesn't cut it with fat loss, it needs to have a few more partners for help:
1.) Weight Lifting = iincorporating weight training into your program will create some FAT HUNGRY MUSCLE (not huge muscles ladies, this is a myth). you body will turn into a fat burning machine as your metabolic rate rises from weight training! Muscles burn fat! After a good weight training session your metabolic rate will stay up for hours burning fat.
2.) Nutrition! = 90% of the fitness ball game is what you eat.
3.) Anaerobic interval training = yes aerobic cardio is good, but most find a comfort zone in which they run in....this comfort zone will not burn that much fat (the mysterious fat burning zone....yes your still looking for it) as you are not bringing any intensity in your session. Try getting out of your comfort zone and start burning more fat by introducing anaerobic intervals to your cardio. The more you mix it up, the less your body adapts to the workout and the body keeps guessing, helping the body burn fat.
* Circuit training with weights is a another fantastic way to hit some anaerobic intervals and you will still hit your aerobic conditioning while lifting weights.... a 3 in 1 BANG for your fat BUCK!
Here is a great journal article; have a read

Effect of Diet and Exercise, Alone or Combined, on Weight and Body Composition in Overweight-to-Obese Postmenopausal Women.

439 obese women were split into four groups:
- Nutrition only
- Aerobic exercise only
- Nutrition plus aerobic exercise
- Control group
The diet group lost 8.5% of their starting weight over the course of a year (hmm nutrition does work!)
The aerobic exercise group lost only 2.4% (no proper nutrition only aerobic cardio))
The diet plus exercise group lost 10.8%....(only a small increase from nutrition only!)
Why do you think this was only a small increase? = Because it was only aerobic and NOT anaerobic cardio! Plus the cardio was not partnered with weight training...(you need all four to see results!)
You can see in the article nutrition is VITAL for fat loss. When coupled with aerobic exercise its increase is minimal for fat loss! This demonstrates that aerobic exercise alone does not give optimal fat burning results.

Want results book your consultation now!
http://www.actionconditioning.ca/

2011-04-05T12:27:00.000-06:00

DO YOU HAVE A TENDENCY TOWARDS HAVING SWEET CRAVINGS?

Most commonly, sweet cravings occur due to an improper protein/carbohydrate ratio in the diet, usually erring on the side of insufficient protein and fat. When your body's cells get the wrong fuel mix for their genetic-based needs, deficient energy production in the cells results, and this is then communicated through the mind as a craving for sweet (quick energy). In its own language, your body tells you in no uncertain terms whether or not it received the right fuel from your last meal. When you eat the right food for your type, and when the proportions of proteins and fats to carbohydrates is what it should be, your body will respond favorably: You'll feel satisfied. You'll feel replenished. Your energy level will increase slightly. Your mental clarity and your mood will improve somewhat. On the other hand, if the protein/carbohydrate ratio was wrong for you at that meal, your body will also communicate that to you in its own "language:" You may not feel satisfied; you may be still hungry, even though you may be physically full. You might develop a food craving, especially for something sweet. Your energy levels may drop, or you might feel uncomfortably hyper. Or, your mood may worsen, becoming depressed, angry, irritable, anxious, etc. It's been said that the strongest drug one can take is food! So, to get the right effect and STOP food cravings, make sure you take the right "drug,"

If you want need help with food or food cravings Action Conditioning offers personal Metabolic Typing to help dial the special foods unique to you and your body type.
Send me and email at info@actionconditioning.ca to book your consultation.
Online programs are also available.

2011-03-22T14:59:00.002-06:00

ACC#1 ACTION CLIENT CHALLENGE

When: Saturday April 9th / 10:15am is Workout demonstration

Who: All clients of Action Conditioning can participate & coaches

Two Levels: Intermediate and Novice

3 workouts: A90 Special / 500 / Ladder to the Top (these are posted in the gym)

Prizes: for Top 3 males and females in both categories
After Party....oh yeah! Everyone is invited, kids and significant others....bring an appitiser. Location is on the board at AC.

For all those who are just finihing there Action 90 programs this will be your peaking phase, the perfect time to test how far your fitness has come.

Sign up at Action Conditioning

2011-03-17T17:40:00.000-06:00

Measuring cardio machine workouts:

Heart Rate Zones & RPE VS Caloric burn?

Are cardio machines giving us valued information when our workout is completed? When we are finished our treadmill or bike workouts we get a wide array of calculations like, heart rate average, estimated 1mile time, but the most widely used informative tool everyone uses to track how hard they worked is calories burned.

The question is how should you be judging your workouts? Should you base them on calories burnt? Or should you base them on intensity via Heart Rate Zones and or RPE “Rate of Perceived Exertion”?

Using calories burnt is not the most optimal measurement when assessing your workout productivity at the gym, as this it is not very accurate. The cardio machine you are using bases your calorie burn on; weight, age and gender. Yes this simple mathematical equation programmed into the machine will give a more dialled in caloric estimate, that being said an individual might be burning more calories (or less) than what the machine is actually showing, as the machine really has no idea how hard you are working to measure energy expenditure accurately.

Example:

Two males are on the treadmill, they are the same age and the same weight and both run at the same level number, one male is average fitness, medium height, has lost some fat and has put on some muscle in the past 8 months of training. The other male has been training for 1 month, tall, narrow shoulders, low fitness level, large prominent abdomen....who will burn more calories calculated by the cardio machine? They will burn the same amount! The machine does not account that they have different body compositions (muscle mass & fat mass), endocrine types and fitness levels. So one of these males would burn more calories in the real world, but on the machine it would not show and they would burn the same, thus showing the missing links cardio machines do not factor in.

Is this really the way to train? Yes watching the calories go by does have some merit, but to me watching the numbers go by is like watching an episode of Desperate Housewives; boring! Plus most people are so overwhelmed with what they eat and it’s caloric content, that cardio has now turned into mathematics, because you’re now subtracting the Coco puffs and Mini Chocolates you at earlier that day instead of focusing on increasing your health and fitness through proper conditioning.

One of the best ways to replace calories burned as your workout critic is to focus on Intensity via Heart Rate Zones and RPE “Rate of Perceived Exertion”. Not only will you have a great workout, you will start to increase the knowledge on how well your body is reacting to its new conditioning. Most importantly you will have some new numbers based on your most valued machine; your heart!

Zones and RPE are another two fantastic ways to replace calories burned and they both go hand in hand as you will see in the example below. These levels will have to be adjusted as your fitness levels rise and your heart becomes a more efficient machine. Remember everyone will have different Zones and RPE values based on individual fitness levels. Intensity and getting “comfortable with uncomfortable” (my coach’s favorite saying) will be one of the key elements you will use in attaining increased fitness.

Examples:

Heart Rate ZONES
220-age = __________Max Heart Rate
MHR x 65% =_________bpm Low Zone 1
MHR x 74% =_________bpm High Zone 1
MHR x 75% =_________bpm Low Zone 2
MHR x 84% =_________bpm High Zone 2
MHR x 85% =_________bpm Low Zone 3
MHR x 90% =_________bpm High Zone 3
MHR x 91% =_________bpm Low Zone 4
MHR x 96% =_________bpm High Zone 4

What are the Zones supposed to feel like?
RPE = Rate of Perceived Exertion (Using Levels 5 – 10)

Zone 1 = RPE 5-6 you are able to hold a conversation (warm-up & meditative cardio)
Zone 2 = RPE 6-7 holding a conversation is not easy but can get out some short burst words (this is usually when the trainer gets called a nasty name)
Zone 3 = RPE 7-8 difficult to talk because you’re focused on working HARD
Zone 4 = RPE 9-10 not talking, difficult to speak clearly because you’re sprinting from a bear!

How do you use the Zones & RPE?
You could wear a Heart Rate Monitor or base your workout on an RPE scale of intensity. I like to do both and keep notes on heart rate zones and staying in a zone for an entire workout.

Example:
A.) Run 30min @ Zone 1(RPE 5-6)

OR try an interval workout

B.) Run 20minutes using the 5min intervals
2min @ Zone 2 (RPE 6-7)
1min @ Zone 3 (RPE 7-8)
Recover 2min @ Zone 1 (RPE 5-6)
Stuck on calories burnt; try this:
If you are stuck on calories burnt, try using this method I use when I program my clientele. I integrate calories burnt by choosing a specific caloric target marker to attain in a run, bike or row.

Examples:

A.) Row 18 calories AFAP “as fast as possible” x 5 sets; Rest 45sec b/t rowing sets. (Now calories are a target and not focused food burning)

Here is another way to use calories burnt

B.) Complete 3 Rounds for time
Run 15 calories
15 Ring Dips
9 Power Cleans
30 Double Unders

In the above examples I am using the calories burned as a target in the workout instead of an estimation of how much food calories you have burnt off.

Remember calories burnt are an option, but not the best option. Start to focus your conditioning on improving your body in all aspects. You will see a greater fitness level achieved and the reward will be a more vitalized healthier body!

Programming is available through http://www.actionconditioning.ca/

2011-03-05T12:34:00.001-07:00

TOTAL BODY CONDITIONING: Exercise of the month

You want a total body move you can do at home to help gain strength, power, increase balance and improve flexibility! Try this out!
Lateral Pressed Lunges: with balanced finish & flexibility
Start:
Stand tall, abdominals cued, db's set in press position

Execution:
Lateral Lunge to the side maintaining your upright posture.
Remember to keep your weight on your lunge foot to the heel, hitting the major muscles, keeping as upright as you can, abdominals tight.
Play around with the foot angle on the lunge side for your optimal landing and pushing position.
Once your set firm in the lunge, Press the Db's up and over head, making sure to elevate (think shoulders to ears) shoulders up and set.
Your other leg will stay straight to help stretch out the muscles: Adductors, Sartorius and Gracilus.

Finish:
Finish by exploding off your lateral lunge foot back to standing position balancing on one foot, while keeping the Db's locked overhead. You will start the lunge push off from the heel, finishing with a toe push.
Once in the standing position, slowly lower Db's to Start position, keeping your lunge leg up in the air. Now start the next rep with lunge leg still in air.
Perform 12 reps/ leg
Keep the lowering "negative" motion of the exercise slower than the lifting "positive" pressing/pushing motion.

*Need a home workout or want to spice up your old program. Contact me at info@actionconditioning.ca

2011-02-28T10:51:00.000-07:00

FATS AND OILS = USES & COMMENTS

Almond Oil = Salad dressings, sauces, sautéing, body care. Refrigerate.
Black Currant Seed Oil = Nutritional supplement. Not for cooking or dressings. Refrigerate.
Borage Oil = Nutritional supplement. Not for cooking or dressings. Refrigerate.
Butter (salted) = Baking and spread. Salted butter is much harder to digest than unsalted. Refrigerate.
Butter (unsalted) = Baking and spread. Goes rancid more quickly than salted butter. Refrigerate.
Canola Oil = Baking, sautéing, sauces, salad dressings. Usually chemically contaminated. Not recommended unless organic.
Coconut Oil = Baking, frying, body care. Tasteless. Does not need refrigeration but keep cool.
Corn Oil = Baking, salad dressings. Often pesticide contaminated. Highly processed. Not recommended.
Cottonseed Oil = Is often found in prepared and processed foods. Almost always chemically contaminated. TOXIC - DO NOT INGEST.
Evening Primrose Oil = Nutritional supplement. Not for cooking or dressings. Refrigerate.
Fish Oils = Nutritional supplement. Not for cooking or dressings. Refrigerate.
Flaxseed Oil = Nutritional supplement. Can be used for salad dressings. Refrigerate.
Ghee (clarified butter) = Baking and frying. Does not need refrigeration but keep cool.
Hemp Oil = Nutritional supplement. Not for cooking or dressings. Usually contaminated. Not recommended unless certified organic.
Margarine = Is sold for use as spread and for cooking. Harmful synthetic substance; false health claims. Not recommended.
Olive Oil = Salad dressings, marinades, wine sauces, sautéing. Does not need refrigeration but keep cool.
Palm Kernel Oil = Baking and frying. Does not need refrigeration but keep cool.
Peanut Oil = Baking, frying, sauces, marinades. Almost always contaminated. Not recommended unless certified organic.
Safflower Oil = Baking, sautéing, salad dressings, sauces. Does not need refrigeration but keep cool. Buy “high oleic” variety.
Sesame Oil = Baking, sautéing, salad dressings, sauces. Does not need refrigeration but keep cool.
Sunflower Oil = Salad dressings and sauces. Does not need refrigeration but keep cool. Buy “high oleic” variety.
Wheat Germ Oil = Nutritional supplement. Not for cooking or dressings. Refrigerate.
*Note:
Buy only cold-pressed oils and if you can purchase organic. Do not buy oils in clear glass or plastic bottles (light destroys oils). All fats and oils, including fish oils, should taste and smell “fresh”. If they do not, dispose of them. Rancid fats and oils are extremely toxic and severely interfere with normal fatty acid metabolism.

Copyright © Healthexcel, 1987, 2001, 2003, 2005

2011-02-17T19:23:00.000-07:00

REGISTRATION IS OPEN

Action 90 "Total Body Conditioning"April 27th - July 22nd
3 class times!

Click on the link to the right hand side to open up the registration.
REGISTER EARLY TO SAVE YOUR SPOT!

2011-02-03T17:45:00.001-07:00

Cashew Super Spelt Porridge

-1cup Rolled Spelt Hot Cereal
-Handful cashews
-2 scoop P. Powder (vanilla or any flav) (no sugar)
-1 small apple diced (save some for garnish)
-1 tsp Agave nectar
-1 tsp Cinnamon
-2-3oz Milk to help with blending

*Add cashews and cinnamon for the last 5min of cooking spelt (helps to soften up the cashews for blending)
*Blend up all ingredients, remember to save some apple slices
*add some of the saved apple slices on top along with some cinnamon for garnish
*Divide up into 2-3 breakfast meals/snacks
TIP: watch out for the sugar content....among other additives and preservatives in your protein powder.
If your using a p.poweder with sugar in it, save the agave nectar.

2011-01-29T12:25:00.000-07:00

WATCH OUR FOR THE OLD NEGATIVE SELF POPPING IN:

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 1month.....now 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”
" I CAN"T DO THAT"

There is NO LOVE in any of the above thoughts!

DO NOT LISTEN TO THAT NEGATIVE BULLSHIT IN YOUR HEAD!
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!

WHAT DO I DO? HOW DO I DO IT?
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!
YOU CAN DO THIS!
MAKE THE DECISION!
I am here to help!
I want to share what I have learned :-)

2011-01-18T17:30:00.000-07:00

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

2011-01-16T12:20:00.000-07:00

ACTIVE REST:
GO ON A ACTIVE REST DATE

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.

2011-01-13T17:08:00.001-07:00

STEAK OR CHICKEN MARINADE

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

HEALTHY TIPS

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.

2011-01-08T14:36:00.001-07:00

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

info@actionconditioning.ca

2011-01-04T14:56:00.000-07:00

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/meal....you 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.
Ingredients:

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

Directions:

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

2010-12-24T10:53:00.000-07:00

Action 90 "Total Body Conditioning" Transformation

Shannon "super mom"

= goal fat loss & strength gain
Lost 15lbs of fat
Lost 10 inches total
Lost 4 inches off hips
Lost 2.5 inches off each upper thigh
Push-ups 23 --- 33 day 90
Chin-ups 0 --- 3 day 90
Knee-Ins 37 --- 65 day 90
Vertical leap increase of 3 inches

In just 90 days Shannon a mother of two transformed her body and lifestyle to the mother she wanted to be!
Shannon was always in the gym battling it out day after day and trying every diet out there, but seeing no results, or if results came, they quickly faded away. Frustrated she joined the "Total Body Conditioning" Action 90 program where she learned how to exercise properly and develop her unique eating plan to help with hormone and energy balance. Nutrition is 90% of the game, diets do not work, as the old saying goes "one man's potion is another man's poison!". Everyone on this planet is special and must find their own unique macronutrient ratios to create their own optimal food plan; Shannon found what works for her, find out what works for you and get your body into balance to help create the life you want to live!
More transformations to come :-)
Click here to sign up for the next Action 90

2010-12-09T11:47:00.000-07:00

Creamy Fresh Herb Dressing

•6 tbsp nonfat plain Greek style yogurt
•2 tsp fresh lemon juice

•1 tsp un-pasteurized honey

•1 tsp Any zesty or spicy Mustard (watch out for the preservative)

•1 tsp chopped parsley
•1 tsp chopped dill
•1 tsp lemon zest
•Fresh ground pepper to taste

In a small bowl whisk together all ingredients until blended. Refrigerate until serving or use immediately. Can store in fridge for up to 5 days. Great for dipping veggies, tuna sandwiches and romain lettuce wraps.

2010-12-05T20:05:00.000-07:00

CHIN-UP DEVELOPMENT
I was in the middle of my workout when I decided to be spontaneous and do a Mid Set Trainer Tip for you all.
We all have struggled with the chin-up, having tried over and over again only to fail about the mid way point. One way to help develop the back is to train the upper and mid back musculature, but if you cannot do a chin-up how the heck can you develop this portion! First there are a ton of great assisted exercises you can use for development; if you are in any of my Action 90 Total Body Conditioning classes you will do a ton of these. Secondly, most people want to just practice the chin-up alone, to feel like they can do a dam chin-up! Well break out the assisted bands, hook them onto the bar, place your foot in the band and bingo your doing assisted chin-ups; now we can practice our exercise and develop those muscles!
Trainer tip:
When doing this type of chin-up training, try to very the tempo of how fast you lower and pull-up your body; e.g lower for 3-5 seconds, pull-up as hard as you can or take 2-3 seconds. Additionally incorporate static holds at each position; e.g. 3 second hold at chest and 3 sec hold at forehead. The body loves to adapt to load and movements, this is good and bad. Start taking out the bad by changing tempos and static hold times so the body cannot adapt, continuing to build strength and muscle!

2010-12-04T12:48:00.000-07:00

PROVINCIAL CHAMPION AND RECORD HOLDER

Action Conditioning client and coach Katrina Butron has achieved some of her big big goals;
Provincial Champ
New Snatch Record holder
Tied the overall Total Record!
Congratulations Katrina! Keep paving the path towards success :-)
Have a read in the Lethbridge Herald about Katrina's journey; page 22, Dec 4th, 2010

2010-11-27T11:17:00.000-07:00

Ski Conditioning! Are you getting prepped?

2010-11-23T17:57:00.000-07:00

FITNESS BUMPS THAT SLOW OR STOP SUCCESS

"Those that give 100% towards their training and nutrition will be handsomely rewarded 100% in return, it is that simple"

We have all been there, we have all wanted the best possible results, we have all set the goals and put everything into place to make those goals happen......but why did those goals not get fully attained.
The question is; are your giving 100% towards everything that can help attain your goals?

Here are a few bumps in the road that hinder people's results:

1.) Fitness Journal = one must track their progress, in order to keep adaption from occurring. This knowledge is great for you and your coach to help keep you on track. Plus you will know what you did in your last workout and have a base to build upon for future warm-ups and workouts.
*If you have hit this bump you may have felt:- Like your lost, looking around the gym for help
- Like copying other people because you have no plan, or forget the exercises and weights
- Disheartened and frustrated, thinking about trying something else that is fast and easy.

2.) Nutritional Journal = Yes writing down what you eat everyday can be tedious and boring, but if you start tracking your nutritional intake to keep you on alert to what is occurring in your body after you have eaten your meals, journaling has now turned into a super food finding expedition!
The body gives you signals after you have eaten a meal, by tracking "how you feel" after your meals and after your workouts, you will hit upon some super foods that work for you. Plus you will also get dialed in to what doesn't work for you; this is vital towards optimal growth and recovery!
* If you have hit this bump you may have felt:- Lost in the grocery store or at home in the kitchen.
- That you start to place blame on others that bring foods to work or home and you feel bad to say "No Thanks" and eat it anyways.
- That you start to turn to fast food, thinking it is good for you when your in a rush, but it is really processed garbage setting you back.
- Angry! Your eating will be sporadic, so the body will hold the fat you want to burn because it is just as frustrated as you are for being sporadic.

TIP: you do not need to journal everyday, try journaling 1 or 2 weeks out of the month.
For the Ladies = This is especially important for women who's monthly cycle will have different affects on their bodies each month. Being more dialed into your nutrition and how you feel going into your cycle can give you a better indication of what is to come and how to help alleviate it.

3.) Missing workouts = missing a workout from time to time happens. But there is also another form of missing workouts, something I call an "easy out" brain habit. Each time you miss a workout you tell your brain, "it's ok, I will just do the next workout two times as hard, plus try to fit in the last one on the same day". YIKES! This is a recipe for disaster! Why? You create that "easy out" brain habit to become stronger, then you will be missing workouts more and more because it is now a habit!
Some of the best workouts I have had is when I did not want to go. Not only did I have a great workout, but I was so happy with myself that I stuck to my goals and I did not have to start all over AGAIN!
*If you have hit this bump you may have felt:- Pissed off that your on the fitness roller coaster again. UP, DOWN, UP, DOWN
- Like you get sick every other week because of the stress your putting on yourself from playing workout catch up.
- Pissed off because your sitting at home watching TV, thinking "F$%K I should be at the gym, I made a goal to myself".
- Like looking for the quick fix because you cannot commit to your plan of being healthy.

Again we have all been here, now is the time to get on the right path towards your health. If you feel any of the above areas starting a bump on your path, quickly reassess and get back on track so your path is bump free!

2010-11-07T10:24:00.000-07:00

What can Action 90
"Total Body Fitness" do for you!

Well here are some 60 day stats from our 90 day crew thus far. (this is ONLY 60 days!)
36lbs of fat lost from a female
14inches down from a female
2 strict chin-ups from a girl who has never done a chin-up before
174 Core Conditioning score! You will have to sign up to get some serious core conditioning WOW!
9:18 1.5mile run
Improvement of 5minutes on a 1.5mile run!
25lbs of fat lost from a male
Increase of strict pull-ups from 2reps to 10reps
9inches lost by female off hips alone
6inches lost by male off umbilicus (belly button)
Flexibility scores 4inch improvement on hamstrings
Sleeping better
Fitting into old pants
Dropping dress sizes
Relationships improving
They are NOT done yet! 30 days to go! Month 3 is kicked UP!
*if you want to be in the next Action 90, email info@actionconditioning.ca
Next 90 day session starts in January!

*We are starting a Pre/Intro to Action 90 starting Nov 15th - Dec 15th.
Learn the moves used in Action 90!
Get your Core ready!
Get started on your January fitness goals early.
Help combat the holiday food extravaganza!
Sign up for this to the right of this blog.....or at http://www.actionconditioning.ca/

2010-11-06T10:54:00.000-06:00

ATTENTION!
THOSE SETTING TO RUN A MARATHON GOAL......have a read of this article my coach alerted me to. ARTICLE

TIP of the DAY = if you have not been training for months and months....please do not go out and run 15k!

2010-10-26T17:39:00.002-06:00

DID ANYONE ORDER SHOULDERS?

2010-10-22T13:57:00.001-06:00

HABITS

Yes we all get into habits, some good, some really bad and some automatic.

The good habits can feel like you have a grip on life and everything is going great!

The automatic mind habits, like putting on the same pant leg, washing your hair the same way and driving to work the same route all the time. Your automatic mind takes over because it learns from you doing the same thing over and over again that you could do it with your eyes closed! We have all had this happen, your driving to work, you park your car and do not remember the drive to work! Do you want to go through life on automatic mind?

The bad habits can get you in a rut and make you feel like you have a false grip on life. A lot of people will protect their bad habits (e.g. foods, methods, theories) because they have been performing them so long. This is especially true when a friend / coach / trainer introduces something new to you, but you feel your old bad habit is being challenged. Now that person will actually fight for the bad habit and protect it, even though they know deep down inside the right answer.

Yes adopting new habits can be a challenge, but I invite you all to keep an open ear to new ways to improve your body and mind.

Have a look at some ideas I have done in the past to help me out of some bad habits, plus help me to change old boring habits....oh it's been a fun journey :-) That is the key!

■ Brush your teeth with the opposite hand. When I first tried this I was stumped! It was like my left arm did not work. A little more practice and bingo, new habit! I can actually tell you that I was more focused after doing this in the early morning!

■ Take a new driving route to work or bike/roller bladeSome people have boring jobs...sorry it is true....I love mine! Anyways to change things up, get some spice and focus into your morning drive by taking a new route and get out of using your automatic mind. This is how I found my favorite coffee shop back home. Plus every Tuesday and Thursday dust off the bike and roller blades.....now you will want to focus!

■ Make a new morning breakfast.
So many of us eat the same thing every day....boring. SO try making Wednesday and Friday different breakfast days. This helped me find a couple meals that helped start my day with more energy for my morning workouts and clients. Getting in tune to what your body uses for fuel well is an extremely smart habit to create :-)

■ TV surfing. Instead of surfing the channels for hours, catch yourself doing this, shut off the friggen TV and take the family & dog for a walk; they are surfing the channels with you! You will soon make this time a healthy family bonding habit.

■ Performing Cardio always on a treadmill, stepper or elliptical.
Get out of the gym and hit some great trails around your home town. Start to appreciate mother earth and enjoy your cardio. Every town I have done my cardio outside in has had a hidden running gem.

■ Go to sleep in new pajamas or sleep in the buff...yeah I said it.
Mix it up a little when you're going to sleep.....you never know what will happen;-)

■ Park your car a few blocks from work.Doing this will allow you to get some fresh air before work, take in some beautiful new scenery, and turn your mind around if you have had a hectic morning.....plus exercise.

■ Write a note to your special someone.
You did this when you first dated, why not ignite the spark with a little love note to make that persons day. It will make you feel better as well!

■ Go to the movies.
Instead of the same routine at home, find out when cheep night is and hit the theaters. Pack some snacks and sneak them into the movie! Maybe even hold hands or sneak a kiss!

■ Complament someone....anyone.
Try giving someone you know a complement. Then try to give a total stranger a complement. You will make that persons day, plus feel better yourself. I love doing this!

■ Spice up your workout.....get a trainer and a new program.
Going to the gym for most people can get very boring. SO hire a trainer that has the knowledge to create you something tailored to your needs and goals. This will spice up your workouts, get you motivated and leave the confusing planning stuff up to your coach.......YES I WOULD LOVE TO DO THIS FOR YOU :-)
Have fun creating some new habits.

2010-10-14T10:28:00.000-06:00

Protein Balls: "Bars just take to long to mold, roll'em up"

2 tbsp Organic Nut Butter
2 tbsp Agave Nectar
1/2 cup Vanilla or any flavor Protein Powder you want (naturally sweetened)
2 tbsp Shredded Coconut
1 tbs Chopped Almonds

Mix it all up
Roll into balls
Makes 3-4; store in the fridge

*Tip = eat some veggies with this and you have a great well balanced snack.

2010-10-13T16:42:00.000-06:00

Ski Conditioning #3
2 circuts x 3 sets each

2010-10-12T14:03:00.000-06:00

NEW BLOG FROM COACH KATRINA

Action Conditioning's Coach and Athlete Katrina Burton has a new blog for you all to follow.

Here are some of her words:

As my passion and goals in life have changed I have decided to no longer post to my old blog, 'Quest for CF Games' as this is no longer my main fitness goal.

I encourage all my followers to check out my new weightlifting blog at http://canadiankatweightlifting.blogspot.com/

Lets support Katrina and join her blog :-)

2010-10-12T13:57:00.000-06:00

POST Thankgiving Recipes

Here is our first after Thanksgiving recipe from Shannon. She stumbled upon this recipe whilst looking for leftover turkey ideas. She wanted all you ACTION 90 clients to know she is making this tonight with some added garlic to ward off the cold bug going around (good tip). It’s FAST and different.
Thanks Shannon

Chinese Style Turkey Meatball Soup

Prep: 15 minutes
Cook: 13 minutes
Servings: 6 people or 8 cups

6 cups of Homemade Turkey Stock (or buy organic chicken stock, low sodium)
4 cups shredded napa cabbage
1 green onion, thinly sliced
sesame oil (optional)

Turkey Meatballs:
1 egg, beaten
1 green onion, minced
1 clove garlic, minced
1 tbsp tamari
2 tsp grated gingerroot
2 tsp sesame oil
¼ tsp each sea salt & freshly ground pepper
1 lb ground turkey
2 tbsp arrowroot powder
Ginger Dipping Sauce:
½ cup rice vinegar
2 tsp grated gingerroot
Turkey Meatballs:
In bowl, mix together egg, onion, garlic, tamari, ginger, sesame oil, salt and pepper. Mix in turkey and arrowroot powder. Shape by 1 tbsp into balls.
Meanwhile, in large saucepan, bring stock to boil over medium/high heat. Add meatballs and return to boil; reduce heat, cover and simmer for 5 minutes.
Add cabbage; simmer until tender, about 8 minutes.
Ladle into bowls; sprinkle with sliced green onion. Drizzle with sesame oil (is using).

Ginger Dipping Sauce:
Divide vinegar and ginger among 6 small dishes for dipping meatballs.

2010-10-09T12:20:00.000-06:00

SKI CONDITIONING

2010-10-06T13:47:00.000-06:00

Ski Season Prep: body weight x 3 Power Clean
Keep up the good work Chris!

2010-10-02T09:00:00.001-06:00

A90 RECIPES

Veronique sent in a couple recipes for all the Action90 clients to have a try :-)
Thanks V

Grilled marinated shrimp

Ingredients

1 cup olive oil
1/4 cup chopped fresh parsley
1 lemon, juiced
2 tablespoons hot pepper sauce
3 cloves garlic, minced
1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon salt
1 teaspoon ground black pepper
2 pounds large shrimp, peeled and de-veined with tails attached
skewers

Directions

In a mixing bowl, mix together olive oil, parsley, lemon juice, hot sauce, garlic, tomato paste, oregano, salt, and black pepper. Reserve a small amount for basting later. Pour remaining marinade into a large resealable plastic bag with shrimp. Seal, and marinate in the refrigerator for 2 hours.

Preheat grill for medium-low heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.

Lightly oil grill grate. Cook shrimp for 5 minutes per side, or until opaque, basting frequently with reserved marinade.

Deborah's Grilled Chicken

Ingredients

6 skinless, boneless chicken breast halves
1 tablespoon olive oil, divided
1/4 teaspoon garlic salt
3 roma (plum) tomatoes, chopped
1/2 cup chopped fresh basil
1/4 cup chopped green onions
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1 tablespoon lemon juice
1/4 cup grated Parmesan cheese
6 8x8-inch squares of heavy duty aluminum foil

Directions

Preheat an outdoor grill for medium-high heat, and lightly oil the grate.

Place the chicken breast halves between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about 1/2 inch. Brush each chicken breast with olive oil, and sprinkle with a pinch of garlic salt.

Grill the chicken breasts on the preheated grill until the meat is no longer pink inside and the chicken has good grill marks, 5 to 8 minutes per side. Move chicken to a cooler part of the grill to keep warm.

While the chicken is cooking, mix together the tomatoes, basil, green onions, garlic, salt, black pepper, and lemon juice in a bowl.

Place an 8-inch square piece of aluminum foil onto the grill, and move a cooked chicken breast onto the foil. Top the chicken breast with about 1/4 cup of the tomato mixture, and sprinkle the topping with about 2 teaspoons of Parmesan cheese. Repeat for the other pieces of chicken.

Close the lid on the grill, and grill the chicken breasts until the topping is hot, 2 to 3 more minutes.

Nutritional Information
Amount Per Serving Calories: 175
Total Fat: 6.1g

2010-10-01T09:33:00.000-06:00

ACTION Kids Skill & Technique Development

Abi practicing her Deadlift technique in ACTION Kids yesterday with Coach Kat looking on.

Abi lifted 50lbs! She weighs 70lbs! Great job Abi and all the ACTION Kids for their continued efforts! Well done!

Want to see the kids in Action?
Drop by Thursday nights at 4:30pm.

2010-09-29T13:57:00.000-06:00

CHICKEN FLORENTINE (Protein Type / fast oxidizer)

1 chicken breast, skinless and boneless, pounded thin

2 cloves garlic, minced

1 Tbsp. olive oil

1/2 cup chicken broth, low-sodium

1 cup spinach, steamed

1 slice provolone or mozzarella cheese

Preheat oven to 400 degrees. In an ovenproof skillet on the stove top, saute garlic in olive oil and broth. Cook until soft, but not brown. Add chicken breast and cook until done. If pounded thin enough, it should just take a couple of minutes per side (don't panic if it's a little underdone; it's going in the oven later). Remove skillet from stove and pile spinach on top. Then, place cheese on top of spinach. Put pan in oven until cheese melts, then serve. Put chicken on plate and drizzle pan broth over as sauce.
Preparation time: 10 to 15 minutes
Nutritional information (per serving):
Calories416
Fat 24 grams
Carbs10 grams
Fiber 4 grams
Protein 40 grams

STUFFED PEPPERS (mixed type / balanced oxidizer)

1 lb. ground beef, extra-lean (less than 5 percent fat)

1 cup brown rice, cooked

2 cups tomato sauce

1 cup onion, chopped
1 egg, beaten
1/4 tsp. garlic powder
1 tsp. Worcestershire sauce
6 green bell peppers

Preheat oven to 350 degrees. Cut tops off pepper, and remove seeds and membranes. Mix all ingredients (except peppers) and stuff mixture into the bell peppers. Bake for 1 hour and serve! Serves 6 (although they're pretty low-cal, you could eat two easily).

Preparation time: 10 minutes (more, if cooking rice from scratch)
Nutritional information (per serving):
Calories 208
Fat 5 grams
Carbs 23 grams
Fiber 6 grams
Protein 19 grams

TOASTED PUMPERNICKEL SALMON SALAD (Carbo type / slow oxidizer)

Servings: 4

olive-oil spray

8 slices pumpernickel bread, preferably whole grain, cut into 1/2-inch cubes (4 cups)
1/2 teaspoon seasoned salt
1 pound fresh salmon fillet (or two 6-ounce cans, drained)
2 tablespoons drained capers
2 tablespoons chopped fresh dill
1/2 cup red wine vinegar
4 teaspoons Dijon mustard
1 teaspoon olive oil
8 red lettuce leaves

Preheat oven to 400F. Coat a large baking sheet with olive-oil spray. Place bread cubes on baking sheet; spray with olive oil and sprinkle with seasoned salt. Bake 10 minutes, until toasted. Meanwhile, put salmon in a shallow, microwave-safe dish (skip the cooking step when using canned). Cover with plastic and microwave on high 3 minutes, until fish is fork-tender, rotating dish halfway through cooking.* Using two forks, break up fish into 2-inch pieces. Discard skin and transfer salmon to a large bowl. Add capers and dill; toss to combine. To prepare vinaigrette, in a small bowl whisk together vinegar, mustard and olive oil. Pour half of the mixture over salmon and toss to coat. Add bread cubes; toss to combine. Arrange lettuce on four plates. Top with pumpernickel-salmon mixture. Drizzle remaining vinaigrette over top.

Prep Time: 5 min.

Cook Time: 10 min.
Nutritional information (per serving):
Calories 339
Fat 10.5
Carbs 33 g
Protein 28 g
Fiber 5 g

2010-09-25T12:56:00.000-06:00

OPT BIG DAWG CHALLENGE

"Grider"

Phase 1 - “3-RM Snatch & Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
- The first 3 minutes of Phase 1 can be used only to load the barbell and warm-up.
- The remaining 7 minutes of Phase 1 can be used to score as many points as possible.
- Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.
Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.
*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.

Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk
Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.
The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).

Post scores to comments

2010-09-24T13:48:00.001-06:00

York II Olympic Lifting Competition Results
Way to go Katrina!

2010-09-19T14:01:00.002-06:00

"The purpose of life is to live a life of purpose"Richard Leider

What is your purpose?
What are you shooting for?
What are some of your goals?

What I have found is that everyone has goals, everyone has dreams, and everyone wants to give back and have a life of purpose. So why isn't everyone happy living life and attaining their goals. There is something nasty that gets in the way, it is that little inner voice that says "ah I will start this tomorrow".
This nasty little voice in your head is halting your path to the Real YOU. It is time you stop letting that voice guide you to know where, you have been down that path!
It is time to MOVE!
It is time to Take ACTION now!
It only takes one small step forward, always forward, you do not need to know what lies ahead to start your journey now!

Do you need to know your purpose now? No
Do you need to know what you are shooting for? Yes, and this can change over time.
Do you need some goals to shoot for? Yes
Having two of the above will help guide you to your purpose.
Believe that your life purpose is already there waiting for you, now go on a journey to find it!

2010-09-17T19:21:00.001-06:00

Deads and Dips :-) Playtime!
Deadlifts 255lbs
Ring Dips Undroken
10-9-8-7-6-5-4-3-2-1 Rep Rounds

2010-09-17T13:55:00.000-06:00

Waterton Family Bike Ride
Hey Action Conditioning clients and friends. Jocelyn sent this in for you all to check out; if any of you are in for a cool bike ride you may want to head to Waterton.

Cycle the Red Rock Parkway
On October 2, 2010 Waterton Lakes National Park is inviting you to Cycle the Red Rock Parkway event. This is your chance to ride up the parkway
without vehicles!
Meet at Pass Creek picnic area at 9:00 a.m. The road will be closed for all vehicle traffic between 9:30 a.m. and 11:30 a.m.
You can ride as far as your interest takes you, whether it’s the first few switchbacks or all the
way to Red Rock Canyon day use area and back (30 km roundtrip).

There will be snack stations, a support vehicle, and lots of encouragement along the way.
After the ride, join us at Pass Creek for a barbecue, your chance to win draw prizes, and to mingle with Parks staff. This is a family event. Helmets are mandatory for anyone under 18, and highly recommended for everyone else. We also encourage children to come with a legal guardian. Due to limited parking at Pass Creek, consider parking at Driftwood Beach and riding to Pass Creek.

2010-09-15T14:51:00.000-06:00

Stacey's Heathly Muffins

6 eggs, beaten
1/2 cup red, yellow peppers, small dice
1/2 cup broccoli, chopped
1/2 cup green onion
sprinkle in some goat feta or raw cheese if you can tolerate dairy
season with salt and pepper

-Grease a silicon muffin pan with coconut oil and fill with egg mixture. Bake at 350 until the center of the muffins are not runny. 15 - 20 min.

You can check out Stacey's blog here: http://liftrunrow.blogspot.com/
Thanks for the recipe Stacey :-)

2010-09-13T16:18:00.001-06:00

HELP FOR ALL THOSE HOCKEY MOMS AND DADS

I know for some parents hockey season has already started and for some it is just around the corner.
So are you prepared this year to not eat arena concession foods like corn dogs, chips, chocolate bars, candies, french fries and hot chocolate? I hope you are! I want to help you plan ahead of time for those long weekend tournaments away from town that have you sitting in the rink all day!
If your kids are getting their exercise out on the ice, then you as parents should be setting an example for your kids and other parents on "what healthy foods to pack for a day at the rink".
I know this can be hard as I was a kid playing hockey every weekend growing up, but never realized how difficult it was for the parents who were out of their homes trying to eat healthy nutritious meals until now.
I think it's time to take charge of the rink treats before you have gained 5-10lbs for every hockey season!

Here are some tips for you.

1.) Pack a small cooler
2.) Try to include Protein, Veggies, Fruit, Fat and water into your cooler
3.) Here is something you can make:
Romaine Lettuce Wraps
- Large Leaf Romaine Lettuce (veggies)
- Chicken or Steak or Tuna (any protein you like) (protein)
- Sliced Peppers, Cucumber, tomatoes, or any veggies you like (veggies)
- Dijon mustard mixed with Organic Mayo (fat)
- Salt and pepper to taste (you can use any spice you want)
- wrap up ingredients into the Romaine Lettuce
- Finish by wrapping them up in saran wrap & put in the cooler
3.) Make some hot Chicken Soup and put it into a insulated container (Pro,veg,fat)
4.) Have some cut up fruit (fruit)
5.) Bring some nuts to munch on instead of chips (fat)
6.) Water, use 1liter bottles to track you intake (H2O)
7.) Make Protein bars for you and also the Kids when they are done playing hockey instead of a slurpee.
Almond Butter Protein bars
Protein = 5 Scoops Whey Protein Powder (your choice for flavor)
S-CHO = 2 cups Oatmeal (not instant) (S-CHO = startchy carbohydrate)
Fruit = 2-3 tsp rasins (add any small dried fruit)
Fat =
- ½ cup sliced almonds (or more if you like)
- ¼ cup ground Flaxseeds (must be ground to get fat out)
- ¼ cup Almond Butter
- 1-2 tsp Chocolate chips (if you really needed to)
Booster = 2 tbsp Lecithin (fat breakdown)
+
¼-1/2 cup water

1.) Combine the oatmeal, almonds, fruit, chocolate chips, ground flaxseeds, lecithin and protein powder in a large bowl.
2.) Mix together the almond butter and water until blended smooth.
3.) Combine the almond butter mixture with the dry ingredients and mix well.
4.) Place saran wrap in the bottom of an 8 inch square pan, making sure there is enough saran to wrap over the top of bars.
5.) Place the mixture into the pan and press flat with the overhanging saran.
6.) Put the pan in the freezer for 1 hour and then store in the fridge before slicing into bars.

* Eating this way will create some great habits for you, your kids and your friends. Plus you will feel great as you have eaten to balance out your hormones.

For more info contact Action Conditioning
info@actionconditioning.ca

If you want to join this helping band wagon, send in some recipes and I will post them here :-)
Thanks for you time

2010-09-01T14:40:00.001-06:00

My Training Yesterday

I smell burt toast...nope that is just the way my arms felt after this workout!

2010-09-01T13:29:00.000-06:00

KATE ANDREWS HIGH SCHOOL = Fitness Challenge #1

Huge Success:-)

I was asked to come out to Kate Andrews High School to put on a Fitness Challenge for their first day of school and I was super excited to do so.
This was a ton of fun and the kids participated with a full effort :-) Great work!
A big thanks to Vice Principal Mrs. Tak who made this all happen :-)
Tomorrow I am going back to Kate Andrews for the Fitness Challenge #2....this is where the teachers and grade 12's try to get 1000 reps.

2010-08-28T15:34:00.000-06:00

LAUGHTER IS KEY:~)MAKE YOURSELF LAUGH AND OTHERS LAUGH EVERYDAY!

Got this video from a friend on facebook; oh yeah I am hooked! Thanks for the vid D!
I laughed my friggen head off! I think I might try this one day to have the pool all to myself :-)

2010-08-26T10:29:00.002-06:00

WHAT'S NEW at Action Conditioning!?

* Thursday, Aug 26th, 2010 *
NEW "Action Kids" Fall Session! Ages 7-11. Register NOW

NEW "Lifting Ladies Level 1" Fall Session Register NOW
Huge success with Coach Katrina's first ever Lifting Ladies! These girls have attained some serious skills, self esteem & knowledge. Want to learn more about training ladies? This is the class for you!

NEW "ACTION 90" Test Subjects will be under way starting September 9th for 90 days! These guys and gals are going to be ripped in 3 months of dedicated Training and Nutrition. ACTION 90 will be ready for registration in December and start up begins January 2012!
Contact me for info at: info@actionconditioning.ca
More info located under Action Experiences

2010-08-24T10:41:00.001-06:00

WANT SOME INSPIRATION?
Feeling down on yourself?
Do you find that negative words leak into your mind before attempting exercise, training, prepping meals, sticking to your goals....words like "can't", "I'll do it later", "I used to be...", I used to do....", "I remember when.....", "I can't look like that", "I'm fat", "I'll never loose my....".
Do you get angry at other people for no reason?
Do you think you have been given a bad hand at life?
Are excuses always getting in they way of want you truly want?
Are you thankful and grateful for what you have now?
Do you believe in yourself?

Something I believe in is YOU! Watch this video. After your done watching the video:
-Write down some areas & things in your life you are grateful for.
-Write down some goals you want to attain.
-Write down some people you want to thank for all they do and go thank them face to face with a hug.
-Begin that goal list and start to live the life you see in your minds eye!
-Now thank yourself for taking the time to start your journey! (knowone is looking, give yourself a pat on the back....I do this all the time....it works).
You can do this! BELIEVE TO ACHIEVE!

2010-08-23T10:23:00.001-06:00

NEW Snatch Alberta Record Holder
Female 53kg Class Olympic Lifting

Action Conditioning Client and Coach Katrina Burton competed in her first Olympic Lifting Competition this past weekend at the York Comp in Calgary.

Katrina finished with a 124kilo total in both the Snatch and Clean & Jerk (1 more kilo would of tied her for the Alberta Record total of 125kg)
Snatch was a PR at 56kg, NEW Alberta Record for her 53kg weight class (old record was 52kg set in 04)
Clean & Jerk was PB at 68kg.

A total of 129kg would qualify Katrina to the National level (5 more kilos to go)

Great job Katrina! Congratulations
Snatch Video

Aug 21, 2010 - 56kg Snatch from Katrina Burton on Vimeo.
Clean & Jerk Video

Aug 21, 2010 - 68kg Clean & Jerk from Katrina Burton on Vimeo.

2010-08-20T13:12:00.000-06:00

HOW MANY UNBROKEN SETS OF
35 DOUBLE UNDERS
CAN YOU DO IN 20MIN

This was the 2nd workout of my double.
This was my first time attempting 20min of Double unders.
Unbroken, for those of you new to the blog means; if you screw up on rep 34 of 35reps, that set does not count and you must start over! Yikes...but you have to play the game :-)

Rep Count = 875 reps
Sets = 25
Broken Sets = 1 (shoe came untied, this happened on set 21 at 29reps...doh)
I paced myself for the first 10min; with a quicker pace I will get 1000 reps in 20min.
Are my calves sore today.....yup!!!!

2010-08-08T11:41:00.000-06:00

VITAMIN WATER Gets a bad rap
(I could see this coming a mile away)

Well Coca Cola is getting sued, again. Why? Because vitamin water is bunk! It is full of sugar and has minimal vitamins in it. It is literally like drinking a can of pop with the V-water containing 33grams of sugar per bottle!!!
Read the article here: http://www.huffingtonpost.com/john-robbins/the-dark-side-of-vitaminw_b_669716.html

"Drink Your Water"....something I tell my clients all the time.
I have heard a ton of excuses from people about not wanting to drink water. Here are some of the regular excuses I hear daily:
I can't drink water. Water tastes gross to me. I have never been able to drink water, I drink Ice Tea or Vitamin water instead. I drink tea and coffee during the day that has water in it. Water makes me pee all day and my boss doesn't like me going to the bathroom all the time so I do not drink water at work. I just drink Gatorade when I am thirsty, all the pro athletes do it.
WHAT! Is the laziness getting this bad!
Yesterday I was getting my groceries and over heard a couple saying they were SO thirsty (this couple would be in the obese category). They opened up the fridge and took out two Vitamin waters...when the H2O was right beside it! I really do think they were trying to be somewhat good, as the title "Vitamin Water" sounds like you are choosing the right product. Right? Wrong!
My question to you all is: why are people choosing this?
I know on the back lable you can read all the fancy vitamins and think, "man I am being good!". But why not eat a well balanced diet and get your vitamins that way? Why do people always want the quick fix, when quick fixes are slowly killing people all over the earth! They do not work! Please hear this......
The quicker it comes off, the quicker you get sick, the quicker you gain it all back!
Stick to water people, good old-fashion water and good old fashion food! Stop feeding the Big Boss companies more money to create crap products that are rapidly making Canada and USA's "Obesity" and "Diabetes" rates grow faster than a kid eating a box of french fries for his school lunch! (that is another massive problem!!)

Here are some tips to get you started.

1.) You should never get to the point of "I'm thirsty".
2.) Drink 1/2 your body weight in ounces every day of H2O (this is the minimal amount, if you exercise you will need more, hard labor job you need more...get the picture)
3.) Eat a well balanced diet and get your vitamins that way.
4.) Get a coach to help you out.....yeah that's me :-) I am here to help!
5.) There are no quick fixes people. When you get on the right path to health it is actually quite simple!
6.) The choice is always YOURS every time you eat or drink food, you cannot blame others. Simply choose wisely :-)
7.) Listen to Your body: your body gives you signals all day, especially before and after you eat food. It will tell you "hey this is good, I have energy" and "oh crap this is bad, I feel like sh!$". You have all felt these feelings and signals before, and have felt the wrath of not listening. Why do you want to keep giving your self migraines, gas, stomach problems, diarrhea, parasites, bigger clothes, mood swings, depression, low sex drive and a larger number on the scale?
Eat right, drink well and you will start to feel fantastic!
Contact me if you need some guidance for your next step.
It is time to stop feeling like crap and take ACTION towards feeling fantastic!

Move Forward

Chad
info@actionconditioning.ca

2010-08-05T16:52:00.000-06:00

DOUBLE TODAY
AM Workout 12noon

CHRISTINE
3 Rounds for time
500m Row
12 BWT Deadlifts (185#)
21 Box Jumps
TIME 9:07 PB by 17sec

Got more in the tank sub 9min here I come. Goal 8:54,,,,or under :-)

2010-07-30T15:49:00.000-06:00

LIFTING LADIES HARD AT WORK

Interested in learning proper exercise technique? Want to feel confident when walking into a gym?
Tired of doing boring cardio machines? Want to shape and firm up your body?
Lifting Ladies is for you! Sign up for Fall session

Here are some of Coach Kat's Lifting Ladies working on their skills.

2010-07-29T13:45:00.001-06:00

DOUBLE SAVASANA or should I say CORPSE POSE

RDR and RDH laying on the floor after blasting out some serious effort in their ACTION Conditioning Class.
Nice work today fellas.

Here is a picture of me and the ACTION Kids doing a quick workout together while their parents were getting their individual training done.
Here is their workout.
Complete 2 Sets in Teams of Two:
10 Ring Rows
10/arm John Travoltas (5#/arm)
10 Goblet Squats (5#)

2010-07-26T17:55:00.000-06:00

MINI-CANON-BALL MUSCLE-UPS OF LOVE
1 of 2 workouts yesterday.

I do not have my rings set up yet so big boy muscle-ups are out of the question. I literally had to do a froggy leg spaz canon-ball mini Muscle up so I did not touch the floor, or ring dip my head into the bars
Tough stuff, gotter done Deaner :-)
5 Rounds completed + 10 WBS and 1 Muscle-up
Enjoy

2010-07-23T16:20:00.001-06:00

WELCOME TO THE 400LBS DEADLIFT CLUB!

Mark's determination to get this lift is huge and inspirational!
I apologize for my potty mouth in the video, I get a little pumped up when my clients are attempting one of their goals.
Way to go buddy! All the hard work and dedication to your program has paid off!

2010-07-22T15:15:00.000-06:00

EXERCISES OF THE DAY

2010-07-17T10:27:00.000-06:00

Peanut Butter Rice Krispy Oat Balls(Here is a little yum yum for all you treat lovers)

1 scoop Protein Powder (chocolate)
1 cup Rice Krispies
½ cup Oats large Flake
9+ oz Natural peanut butter (creamy or crunchy)
½ cup Dark organic chocolate chips
H2O for desired consistency
+
Kick it up add:
Chopped almonds or walnuts
Preparation

1. In a large bowl, combine, Rice Krispies, peanut butter (crunchy or creamy), oats, if you want almonds / walnuts and chocolate chips (save a little to melt on the top if you want to get all fancy)
2. Once blended, make roll small peanut butter balls, and place them on a baking sheet.
3. Place them into the freezer for 30 minutes.
4. In a saucepan, melt some dark chocolate chips over low heat (don't overheat).
5. Dip the cooled peanut butter balls into the chocolate to coat one half.
6. Place on waxed paper on a baking sheet.
7. Once chocolate has set, store peanut butter balls in a sealed container.

2010-07-16T17:24:00.000-06:00

FITNESS JOURNEY(Staying on the path to YOUR goals)

Ponder this thought: If you are in Lethbridge and your goal is to reach Calgary, how would you go about getting to Calgary? The answer is easy: drive, fly, motorbike, bike, hell even run, walk, roller blade, crawl...you get the picture? No matter what your mode of transportation, if you face in the direction of Calgary, and continue to move on that path to Calgary, then YOU MUST REACH Calgary".

I hear so many fantastic fitness related goals from all sorts of people every where I go that truely inspire me because I can FEEL the passion behind their goals. After those goals have been made, a new path has shown itself to the individual, but sadly the majority of the people who create these goals never make it to the next step of attainment. Why? What do you do next? What is the next step?
A plan needs to be created to arrive at the destination point, similar to planning a trip abroad. Details of the trip must be layed out over a period of time. Planning the trip details creates YOUR very own road map to success. This plan is filled with specifics you want, like trip time, sites to see, where to eat, what to pack and where to sleep are all outlined to have the best trip possible. So lets do this to start your fitness journey!
Plan your fitness journey related goals to create your successful road map to stay on track. Planning your journey will let you see it on paper. Seeing it on paper will create a feeling like the trip has already begun, success has already started!

SOME STARTING OUT TIPS:

- Take no short cuts! There are NO short cuts! Short cuts are the main reason people cannot stay on a fitness journey. Short cuts mean your damn lazy!
- Plan your workout days and days off; check these off on a calander for all to see.
- Keep a journey journal (say that 5 times fast) to get your thoughts out. Some trips have small road blocks. Writing about these road blocks can give you the heads up to not hit that road block again.
- Get some help to plan your journey out. (a coach, a trainer)
- Having a support team for planning and playing will help you through those road blocks. A support team is vital!

2010-07-15T10:14:00.001-06:00

DIJON-MAYO BBQ CHICKEN

I know chicken can get pretty boring and it's a major protein menu item in most of your nutrition prescriptions, so lets spice things up a little with this recipe.

2 fresh skinless chicken breasts
1-2 cloves garlic, finely chopped (add more if you a garlic freak)
1/4 cup Dijon mustard
1 tbsp Organic Mayo
2 Tbsp. chopped fresh herbs (really any herb you like e.g parsley, thyme, basil)
1 Tbsp. olive oil
Sea Salt (to taste)
Ground black pepper (to taste)

1.) Mix garlic, mustard, herbs, olive oil, salt, and pepper together in flat bowl or casserole dish.
2.) Add chicken breasts coating the chicken liberally with mixture on both sides.
3.) Fire up the BBQ, let it heat up and grill the chicken cooking on low-med heat (try not to over cook the chicken, when the center is no longer pink, your good to eat). Makes 2 servings.

2010-07-13T16:32:00.000-06:00

"Playing the Game"

A client of mine J-Mac, had a goal from last year to be able to do an Overhead Squat (OHS). Great goal!
When J-Mac and I first started training together I would get him to hold a wooded training dowel in an OHS grip above his head. This position looked like someone being held in an ancient torture device by the extreme pain J-Mac's face was showing....we were not even squatting yet.
Due to J-Mac's severe tightness in his pecs and shoulders, focus was placed on individualized programming, specialized homework along with J-Mac's patience and a desire to want to stick to it. (something I call "playing the game").
J-Mac's solid dedication to his programming, homework (flexibility & yoga) and patience, helped him to attain his goal of performing an OHS!
Way to stick to your goals pal, nice work! And that is one way on how to play the game!
Now I get to fine tune the little things buddy.....awh man!

"Time does not matter, success and happiness with what you are doing now, for a better tomorrow, means you are playing the game!"
Chad Action Brandt

2010-07-08T08:42:00.005-06:00

DO YOU REMEMBER THIS?

After much debate at our gym yesterday over what date Marty McFly time traveled to, I was blessed with the above picture in an email from my good friend Erin (thanks Erin!) this morning solving our debate :-)

Yesterday was the date Marty McFly was supposed to time travel into the future using
Dr. Emmitt L. Brown's Delorean time machine, powered by the Flux Capacitor, hitting 88mph! SWEET!
BUT McFly accidentally warped back to the past when in his panic escape from the machine gun, bazooka wielding Lybian Nationalists, Marty accidentally bumped the wrong buttons and ended up in 1955!!!! Ah man good times!

Haha 1.21 Gigawatts!!!

2010-07-07T15:43:00.004-06:00

BLUE-AVOCADO-BERRY SHAKE

1-2 scoops of Whey Protein Powder (vanilla) Check out "Jarrow Whey"
1 cup blueberries
1/3 cup avocado
1 tbsp ground flaxseeds
2 tbsp lecithin
4-6 ice cubes
H2O for your desired consistency

*Boost your shake to enhance tissue repair & growth hormone
4 grams of l-glutamine
*Sooth your digestion by adding
peppermint leaves

Blend this bad girl up and drink away!

Double the recipie for 2-3 large shakes :-)

2010-07-05T09:15:00.003-06:00

ATHLETE OF THE MONTH

Shannon!

Shannon hit a New Deadlift PB of 165lbs in 4weeks of training!
The Deadlift is a new exercise for Shannon; she started at 116lbs and is now at 165lbs, with a little left in the tank.
Shannon's new goal is to Deadlift 200lbs.

Way to go girl, keep up the great work!

2010-07-04T09:21:00.000-06:00

ACTION Exercise of the Week

3 Position Power Clean 2-2-2; Tall PC, Knee PC, Floor PC

*If you are interested in learning any of the Olympic lifts contact us at:
http://actionconditioning.ca

2010-07-01T08:44:00.002-06:00

NEW GOAL!

WIPEOUT CANADA BABY!

Check out our application video below.

2010-06-22T18:15:00.009-06:00

Can you Squat Froggy Style?

Check out this cool video of frogs jumping. What are some similarities you see?
A similarity I see is in the starting position of the frog jump and the receiving position of the Clean & Snatch...take a look at the leg positions. Hmmmm kinda makes you think doesn't it?
So all you super tight dudes and dudetts out there, time to start thinking about taking some yoga and adopting some AIS "Active Isolated Stretching" in your programming to get in that upright receiving position.

2010-06-07T15:18:00.006-06:00

TAKE IT OFF AND GO BARE FOOT!

I get a lots of questions from my clients about what kind of shoes to wear for the different types of workouts that I prescribe them. Questions like:
Do I wear flat shoes like "Chuck Tailors" for workouts? Yes!
Oly Shoes for Olympic lifting? Yes!
Court Shoes for basic barbell training and agility work? Yes!
Vibrams for training & running? Yes! (these are the glove finger shoes)
Running shoes.....for running?.....wait a second......maybe not!
Can I run bare foot YES!

I am a huge believer in that the feet we were born with were created to fit and balance our own specific bodies :-)

Today we always have some type of shoe, thong, slipper whatever on are feet...or are prescribed orthotics because "flat feet" are considered bad.......I can even dive into that shoes are made with plastics and Estrogen is leaking out of these plastics into our bodies,,,,but these are two topics we can chat about another time.

What ever happened to BARE FEET! As kids we were always in bare feet laughing and playing. Are ancestors were in always in bare feet. Some of the best runners in the word run in bare feet! Hell I am in bare feet right now after my training session and it feels great!

I have some of my clients do their warm-ups and workouts in bare feet. Some also wear orthotics so I invite them to slowly challenge their feet by going bare foot a little at a time in warm-up.....they love it!

When was the last time you ran in the yard, dirt or sand in bare feet? I bet when you think back of those moments they bring back good feelings right! So go out and play in your bare feet and give those feet a proper workout.

We all have done this: We get home, take are shoes off...and then we say? "ahhhhh holy sh$% that feels good!". I am not saying shoes are the Devil; I am inviting back bare feet bliss from time to time! PLUS when you go bare foot outside you get that super positive energy from Mother Earth running up those feet into your body!

So come on and come home covered in dirt! Love it!

Check out this video on Bare Foot Running. If you run, walk, have knee or back pain, I invite you to try this out a little at a time; I did and love it!

Down with the Heel Strike people!

2010-06-03T07:19:00.006-06:00

Mmmmm Nut Butter :-)

Hey all you Nut Butter maniacs! Check out this very cool website called : Justin's Nut butter
It's made with the highest quality, healthiest ingredients possible!
Justin's nut butter contains 6-7 grams of protein, is gluten and dairy free, and certified kosher (when I say kosher it reminds me of Seinfeld)
Have a great day!

NEW CHANNEL 9 from lauren lortie on Vimeo.