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.