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

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

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

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

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

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!

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

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!