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

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.

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!

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

Ski Conditioning! Are you getting prepped?

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!

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/

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!

DID ANYONE ORDER SHOULDERS?

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.

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.

Ski Conditioning #3
2 circuts x 3 sets each 

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 :-)

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.

SKI CONDITIONING

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

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

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.

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




 

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

York II Olympic Lifting Competition Results
Way to go Katrina!

"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!

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

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.

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 :-)

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

My Training Yesterday

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

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.

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 :-)

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

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!

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.

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!!!!

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

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 :-)

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.

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#)

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

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!

EXERCISES OF THE DAY

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.

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!

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.

"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

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!!!

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 :-)

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!

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

NEW GOAL!

WIPEOUT CANADA BABY!

Check out our application video below.

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.

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!

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.

2010 Canada CF Regional Wrap Up

What a great weekend at the 2010 Canadian CF Regional!
Congratulations to all those athletes who participated and gave your all!
Congratulations to our top 6 men and women , our Fittest Canadians!

Katrina laid everything out on the line and I am extremely proud of her. She had every emotion flow through her from pure joy in the Snatch complex to being humbled in the Wall Ball Pullup workout.
Kat's growth as an athlete and person verified that she has the heart of a Lioness by coming back the following day with a great attitude, giving everything she had in the final two workouts.

A huge thank you to all the kind support from the OPT / CFC crew, thank you!
And to all the great people we met from all over Canada, Kat and I are very grateful for all the kind words and support, you all are more than welcome at AC anytime :-)

Here is a wrap up of Katrina's weekend.

Kat's Final Placing = 23rd (119 points) (1st = 1point and so on)

WOD #1 = 5.5km Outdoor "Fun trail Run" = 40th


WOD #2 = Snatch Complex = 7th (110 lbs)
A. [Snatch Grip DL x 1/Power Snatch x 1/OHS x 1/Squat Snatch x 1] in 25 sec; rest 2:35 x 3


WOD #3 = Wall Balls & Pull-ups = 32nd (15:19)
4 Rounds (14min time cap)
35 Wall Ball Shots to 10ft (14# Ball)
20 COVP Pull-ups
(only 13 girls out of 49 finished this workout in under 15min)

WOD #4 = Double Unders and Burpees = 10th (4:59)
For time;
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

WOD #5 = Tire Flip / Clean & Jerk / Run = 30th (14:25)
For time;
12 tire flips (men - big fucker, women - sort of big fucker)
6 clean and jerk – (135/95lbs)
Run 300 m
9 tire flips
9 clean and jerk – (135/95lbs)
run 450 m
6 tire flips
12 clean and jerk – (135/95lbs)
run 600 m
(athlete must jump in and out of tire to other side after each flip)