FPC 2018 – FCS Showcase 40’s

ID# First Name Last Name DOB Pos Region Height Weight 40 time 40 time
0054 Erik Johnson 2001 ATH Central 5’9″ 165 4.46 4.44
*0260 Kyle Poschner 2000 DB West 6’0 175 4.7 4.99
0310 Harrison Shoniker 2001 DB West 4.9 4.87
*0164 Emunuel Ugarte 2002 DB West 5’5 138 5.31 5.02
0233 Austin West 2002 DB West 5’10” 160 4.69 4.75
*0264 Tyler Putzu 2003 DB West 6’1 170 4.97 4.85
*0253 Nicholas Da Silva 2003 DB West 5’8″ 145 4.81 4.53
*0235 Jake Cowx 1999 DB Golden Horseshoe 6’2″ 185 5.03 5
Kyle Patrick Cruz 2000 DB Golden Horseshoe 5’8″ 160 4.87 4.91
*0205 Evan Marshall 2000 DB Golden Horseshoe 6′ 185 4.69
*0215 Owen Jones 2001 DB Golden Horseshoe 5’9″ 180 4.96 4.81
*0283 Cole Weddell 2002 DB Golden Horseshoe 5’11” 165 5.52 5.7
*0193 Matthew Wedler 2002 DB Golden Horseshoe 5’11 150 4.99 5.16
*0261 Maximus DiDiomede 2002 DB Golden Horseshoe 5’4″ 145 5.69 5.79
*0190 Gabriel Hetherington 2002 DB Golden Horseshoe 5’10” 185 5.59 5.79
0272 TJ Cronkwright 2002 DB Golden Horseshoe 6′ 155 5.02 4.99
0048 Jaylen Smith 2002 DB Golden Horseshoe 5″10 177 5.07 4.87
*0181 Darius Raad 2003 DB Golden Horseshoe 5’4″ 135 5.88 5.93
Brayden Campbell 2001 DB Central 5’8″ 150 4.94 5.07
0204 King Ambers 1999 DB Central 6’3 185 4.76 4.53
0200 Mo Bittar 2001 DB Showcase 6’0 195 4.89 4.95
*0425 Brandon Hoang 1999 LB West 6’0 240 5.22 5.13
*0360 Juvantha Crawford 2002 LB West 5’9″ 200 5.23 5.47
*0298 Tanner Hoorelbeck 2002 LB West 5’11” 180 5.79 5.33
*0349 Jesse Garvin 2003 LB West 6 150 6.2 6.87
*0451 Owen Barlow 2001 LB Golden Horseshoe 6’3 230 5.34 5.32
*0284 Raad Raad 2001 LB Golden Horseshoe 5’9″ 210 5.57 5.57
*0307 Joshua Aldridge 2002 LB Golden Horseshoe 5’10” 180 5.22 5.19
*0450 Caleb Hetherington 2002 LB Golden Horseshoe 5’9″ 220 5.68 5.6
*0220 Luke Boutet 2002 LB Golden Horseshoe 5’11” 173 5.5 5.32
*0199 Aidan Crowder 2003 LB Golden Horseshoe 5’3″ 120 5.53 5.5
0294 Spencer Burron 2001 LB Central 5’9″ 190 5.04 5.24
0281 Sotiris Tserotas 2002 LB Central 5’11” 200 5.19 5.16
0088 Austin Kraemer 2002 LB Central 5 10 175 5.63 5.67
0068 John Abraham 2002 LB Central 6’0 203 4.84 4.81
*0214 Matthew Dahmer 2000 QB West 6’1″ 175 5.41 5.48
0229 Carter Stephens QB West 5.33 5.23
0271 Avery Lalla QB West 5.21 5.47
*0241 Peyton Garvin 2002 QB West 5’10” 150 5.44 5.38
*0249 Callum Wither 2003 QB West 5’10” 140 6.07 5.45
*0258 Matt Linn 2003 QB West 6’0″ 152 4.77 4.74
*0285 Austin Reid 2000 QB Golden Horseshoe 6’4″ 190 4.93 5.04
*0216 Xavier Hamidu 2000 QB Golden Horseshoe 5’10” 170 5.03 5.12
*0165 Mitchell Winsor 2001 QB Golden Horseshoe 5’8.5” 143 5.19 5
*0299 Brody Kirkham 2002 QB Golden Horseshoe 6′ 150 5.58 5.37
*0231 Blake Lawrence 2002 QB Golden Horseshoe 6’1” 175 5.31 5.19
*0282 Joshua Waldron 2003 QB Golden Horseshoe 5’11” 145 5.22 5.3
0051 Graeme Heighway 2000 QB Central 6’3 185 4.63 4.63
0033 Elijah Blake 1999 QB Central 5’11 185 4.88 5.05
0053 Zach Forshaw 2002 QB Central 5’10” 145 5.1 5.06
0279 Eric Laffin 2003 RB West 5’10” 130 5.24 5.11
*0255 Gabe Valedis 2002 RB West 5’10” 190 5.24 5.14
*0262 Dayton Tyler 2003 RB West 5’8″ 165 4.5 4.99
*0287 Adam Misiewicz 2000 RB Golden Horseshoe 5’10” 190 5.07
*0196 Isaac McAlonan 2000 RB Golden Horseshoe 6”0 170 4.68 4.84
*0163 Simon Maturana 2001 RB Golden Horseshoe 5’8 159 4.89 4.91
0246 David Makwaira 2001 RB Central 5’7 150 4.97 4.84
0397 Aidan Oliver 2001 RB Central 6’3 185 5.06 4.91
*0290 Quinn McGregor 2002 RB Golden Horseshoe 6’2″ 195 5.01 5.24
*0049 Jawaun Smith 2002 RB Golden Horseshoe 5″9 175 4.89 4.92
*0171 John Serrano 2002 RB Golden Horseshoe 5’9 170 5.11 5.11
*0234 Jahmoni Dennie 2003 RB Golden Horseshoe 5’6 170 5.41 4.9
0044 Kyle Milburn 2001 RB Central 5’8″ 175 5.44 5.4
0203 Keanu Brown 2001 RB Showcase 5’11 180 4.37 4.38
*0366 Blake Denis-Carver 2002 REC West 5’11” 160 5.44 5.67
*0239 Gavin Gall 2003 REC West 5’8” 124 5.2 5.51
*0368 Karson Jimbere 2003 REC West 5’11” 198 5.34 5.62
*0289 Joseph Jones 1999 REC Golden Horseshoe 5’11” 177 5.12 4.97
*0288 Jaden Gooden 1999 REC Golden Horseshoe 6’1” 180 5.03 5.12
*0186 Ryan Malvaso 2000 REC Golden Horseshoe 6’0 160 4.92 4.87
0202 Ethan Moretta 2001 REC Golden Horseshoe 6’1 175 5.03 4.96
*0208 Joshua Jack 2000 REC Golden Horseshoe 6’1 187 4.91 4.91
*0194 Elijah Taylor 2002 REC Golden Horseshoe 5’10” 160 5.53 5.58
*0448 Dave Thomson 2003 REC Golden Horseshoe 6’0″ 180 5.66 6.63
*0191 Andrew Keddy 2003 REC Golden Horseshoe 5’8″ 125 5 5.13
*0217 Tyler Lutz 2003 REC Golden Horseshoe 5’11.5″ 150 5.1 5.13
*0223 Harrison Daley 2003 REC Golden Horseshoe 6’1″ 162 5.21 5.24
0050 Deon Reid 1999 REC Central 6’1″ 173 4.67 4.52
0094 Liam Cousineau 2001 REC Central 5’9 185 4.65 4.79
0095 Roberto Zulich 2002 REC Central 5’10 165 5.19 5.21
0056 Brayden Harkness 2002 REC Central 6′ 150 5.2 5.03
0275 Justin Succar 2000 SB West 4.93 4.78
*0259 Carlos Amural 1999 WR West 6’2 170 4.85 5.02
Ray Russel 2003 WR West 5’11 150 5.18 4.9
0206 Kevin Victome WR East 6’3 215 4.9 4.99
0411 Antonio Corsi WR East 6’3 215 5.16 5.25
0219 Ben Wilson 2001 WR West 5.05 4.87
*0286 James Duke 2001 QB Golden Horseshoe 6’1 170 5.13 5.13
*0230 Joshua McLoud 2001 WR Golden Horseshoe 6’2″ 185 4.87 5
*0228 Chris Swerhun 2001 DB Golden Horseshoe 5’9″ 148 5.12 5.2
*0442 Christian Kurita 2000 LB Golden Horseshoe 5’11” 230 5.12 5.54
*0296 David Hart 2000 WR Golden Horseshoe 5’11” 165 4.66 4.85
*0221 Andrew Vanin 2000 DB Golden Horseshoe 6’1″ 181 4.91 5.06
*0270 Jake Porter 2000 LB Golden Horseshoe 6′ 195 5 4.97
*0400 Nathan Greg Golden Horseshoe 5.62 5.53
*0189 Devon Schiller Golden Horseshoe 4.99 4.91
*0212 Endy Youyoute 2002 WR Golden Horseshoe 5’8 145 4.93 5.16
*0201 Cooper Barnes DB Golden Horseshoe 5’8″ 158 5.16 4.95
*0222 Cameron Papineau 2004 LB Golden Horseshoe 5’1 95 5.69 5.66
*0173 Chris Johnstone 2004 QB Golden Horseshoe 5’11 140 5.63 5.5
0506 Nour El Faramawy 2001 4.91 4.85
Andrew Shwec 2002 WR Central 5’11 180 4.88
0209 Antonio Luongo 2003 4.97 4.89
0311 Jonathan Dimario 2003 5.4 5.59
Mike Kelly 5.3 5.1
Jacob Leader 5.23 5.2
Regan Rodgers 5.24 4.98

How to improve your 40 yard dash- Part 2

In Part I of this article readers were introduced to the concept that strength = speed.  Specifically, football players wishing to decrease their 40 yard dash time were told to focus on strengthening their lower back, hamstring and VMO muscles (teardrop muscle found on the inside of the quadriceps).  Part I reviewed the best exercises for strengthening lower back and hamstring muscles, so let’s move on to the top three exercises for developing VMO strength:  squats with chains, wobble board split squats and sled dragging.

Exercise #1 – Squats with chains

If you improve your speed during the first 10 yards of your 40 yard dash then half your battle is over.  In the first 10 yards, it’s all about quads and glutes so choose exercises that specifically work these muscle groups.  SST suggests squats with chains.

When SST says “squats”, we don’t mean those quarter or 90 degree squats that most trainers advocate, we mean good old-fashioned rock bottom squats.  Why?  It’s simple; rock bottom squats do a better job of developing glutes and quads (especially the VMO).

To further increase the effectiveness of the squat, SST has their athletes perform squats with chains.  During a squat an athlete is strongest in the top position and weakest at the bottom.  By using chains, SST compensates for the strength curve by matching weight to strength levels.  For example, say you’re squatting 300lbs plus 50lbs of chains.  At the top, when you are your strongest, the chains are hanging so you are lifting 350lbs. As you squat down and your strength level decreases, you are only lifting 300lbs because the chains are resting on the ground.

Results:        Increase VMO strength, decrease ground contact time, improve strength & speed during first 10 yards of the 40 yard dash

Description:             Start with chest out and lower back arched.  Begin to drop hips to ground by first bending knees as far forward as possible and then lowering hips until hamstrings cover calves.  Pause for 1 second at bottom.  Lift up through legs while maintaining arched back.  Feet must remain flat on the ground at all times.

Variations:    1 ¼ squats, front squats with and without chains, back squats with bands and jump squats

Exercise #2- Wobbleboard Split Squats

You’re probably thinking “What the heck is a split squat”.  Split squats are a lunge without the explosiveness. What’s a wobbleboard?  Imagine a small board with a hard ball stuck under it (it’s not exactly that, but you get the idea).  By performing split squats on a wobbleboard you are training your leg muscles from the hip joint down in an unstable environment.  Destabilizing your leg muscles ensures that your VMO gets blasted…in a good way of course.  It also allows you to recruit more leg muscles than you would have had you been training in stable environment.

Results:        Increase VMO strength, stabilize muscle strength in legs, decrease ground contact time

Description:             Starting position: place foot of non-dominant leg on wobbleboard.  With chest out and shoulders back, move hips forward and downward while remaining upright.  Allow the front knee to travel over toe of front foot until hamstring is covering the calf.  Pause for a second then push off heel of front foot back to starting position.  Repeat.  The challenge is to keep the sides of the wobbleboard from touching the ground.

Variations:    sitfit split squats, wobbleboard/sitfit split squats with dumbbells (only when you are good enough at balancing) and split squats with low pulley cable for added resistance

Exercise #3- Sled Dragging

Sled dragging is a great way to increase functional strength if you don’t have a weightroom facility at your disposal.  Mind you, SST does not advocate running with a sled behind you because it will alter your running form.  The various sled exercises used by SST for speed training are too numerous to list in the article, thus we will focus on two of our most popular: walking backwards on the balls of your feet and walking lunges.

Results:        Increase maximum speed and decrease ground contact time

Description: Walking Backwards – fasten harness around waist.  Keep chest over feet.  Maintain arched back.  Bend hips and knees.  Begin by taking slow, deliberate steps backwards.  Move arms in a running motion. Word to the wise, this exercise will feel really easy for the first ten yards but by the time you reach forty yards, your quads (especially your VMO) will be screaming. Once you are able to cover 100 yds with ease slowly add weight to the sled.

Walking Lunges – fasten belt around waste and attach rope from harness to belt.   With sled dragging behind, perform a lunge with front leg.  Upon landing explode upwards and out.  Do not just pop up, the key is to push up and forward.  Coaching Tips:  keep your front heel down, maintain an upright posture and EXPLODE!

Core Training for Hockey Players

Core and Instability Training – Circus Act, or Performance Fact?

It is becoming impossible to talk about strength and conditioning without someone mentioning “CORE” training. The notion that in order to have functional sports training you must train the core specifically is not only wrong, but is leading to many problems and imbalances in today’s poorly trained athletes.  Before we delve into this, let’s first examine the classical thinking behind “core” training. To many, the core consists of the muscles in the abdomen, lower back, some even include muscles of the pelvis, ribcage, and spine into the equation. You can begin to see where the problem with “core” training begins as it means many different things to different people. Some believe sit-ups and leg raises to be core training, others argue the core is trained with every movement.  So which is it? Well, although sit-ups and leg raises will isolate and train the muscles of the abdomen, they likely will not improve performance.  In fact they can lead to tight hip flexor muscles and decrease mobility; a hockey player’s worst nightmare.  In order for improved performance we must improve the body’s ability to transfer force between tissues.  In order to achieve the greatest amount of force transfer the body must develop the ability to remain stiff. This is where the core comes into play; for improved performance we must train the core’s ability to remain rigid in order to allow for force transfer between the upper and lower extremity. This is especially important in hockey during changing direction, taking a slap shot, and many other basic skills performed numerous times each game.

How do we train Stiffness?                 

To train the body to be able to stay stiff under different conditions we must put it in different situations and force it to remain stiff. Sounds simple? The devil is in the details – using single leg exercises, the body is forced to stabilize itself; also single arm weighted carries may be some of the best core exercises you can use.  In both cases, the body is given an uneven load that it is forced to balance in order to perform the exercise.  Other variations that are great for improving stability: plank variations and loaded squats; both encourage stiffness throughout the mid section in order to transfer force between the lower and upper body. Therefore, if training the body to balance is best then wouldn’t using unstable surface equipment be the most effective?

Although these types of training techniques are often utilized in an attempt to improve stability within the core during exercise, you may not be achieving these benefits from them.  Studies have shown that unstable surface training in trained athletes does not provide adequate stimulus in order to promote a training effect. As a result although it may look impressive to stand on a physio ball with a barbell over your head, or to balance a dumbbell on your head while squatting on a Bosu, in actual fact you are not receiving much more than a cool story to tell at the dinner table that night, and certainly not an increase in performance.  In reality, sports are played on stable surfaces and should be trained on stable surfaces. The inclusion of unstable surfaces during training can also potentially increase the risk of injury due to falling, rolled ankles etc. If the goal of training is to reduce injury and increase performance, then training in a fashion that best mimics the demands of the sport is your best option.

For more info regarding our summer camps please click here

Is Spot Reduction Possible With Regards To Fat Loss?

Up until a few years back I thought it couldn’t be done, but having witnessed all of our Fit and Lean 44 client’s progress, I can now say yes it is possible. A system called Biosignature Nutrition is used for all of our Fit and Lean 44 clients. The Biosignature Program is a blueprint of where an individual stores body fat and the correlation to the hormones in your body.  This protocol has been effectively used on thousands of people producing tremendous results; including spot reduction!  We measure 12 different body fat sites ranging from the chin to the kneecap.  Sites and their hormone relation are as follows:

Chin and cheek- Insulin

Pec – androgens

Triceps – testosterone and the mother of all scores

Subscap and Love handles- insulin

Umbilicus- cortisol hormone

Mid Axillary- Thyroid indicator

Quad and Hamstrings- estrogen and the most troubling site for


Knee and Calf- Growth Hormone(GH) and sleep patterns!

What Happens Next?

Upon diagnosing clients we determine their two major problem areas and they become our focus. 2 focal points could be a combination of GH and insulin, testosterone and cortisol, etc. Why do we focus on the 2 major problem areas and correct them first? Well, by fixing the most troublesome areas other hormones have a natural tendency to fall into place. This leads to not only spot reduction but fat loss throughout the body.

Let’s take a look at a specific example: Throughout the course of Fit and Lean 44 we have seen people who are very lean throughout their body but may be carrying extra body fat in a specific site or ‘spot’ such as their midsection.  This is a direct result of the hormone cortisol being too high throughout the day.  A simple modification to lifestyle or a supplement like schizandra can bring the score of this area down, resulting in a drop of body fat in a persons’ midsection.

To review; does spot reduction work?  Yes with the proper diagnosis, lifestyle and nutritional change in compliance with a proper exercise protocol!

PS…. take a look at this fantastic offer Butts & Guts – “Get your Fall Body on!”

Do You Train Yourself? Time To Fire Your Trainer – Part 1

I spend a lot of time in various gyms and I see a lot of things that make me wonder what I’m actually seeing. This is not unusual for me because I’m mostly a kinaesthetic-type learner and I need to try things out before I understand them clearly.


Over time, one thing that I’ve been able to spot immediately is something that is dead-wrong. It’s easy to notice because I get a feeling inside that alerts me to the fact that I’m seeing something that is completely off the grid of what is sensible. There’s a saying in coaching that ‘if something doesn’t look right then it isn’t right’ and you don’t have to know exactly what it is that is wrong when it just looks wrong.

There is more nonsense in gym-workouts that are directed at changing body composition than anything else. If you take a few minutes to look around any gym, you’ll see things that just don’t make sense. The worst part about it is that people are parting with their free time to do this foolishness. It isn’t any of my business, most of the time, so I just watch long enough to get the feeling and then I go back to my workout and allow the feeling to float away.

Opinions Matter!

The only time it gets to me is when I’m drawn in by someone who is asking me for my opinion about their program, or their efforts, only to finally let me know that their approach is great and that I don’t know what I’m talking about.

Being willfully ignorant is a problem because it indicates that a person has stopped learning, which is fine with me, so long as I am not engaged in the ignorant conversation. However, when someone does ask me how long it will take them to drop ten pounds by doing bicep curls and some light cardio; I find it a challenge to be gently polite.

I tell them that I can’t answer that question because their workout isn’t a program set up by me and I have no prior knowledge of their physical attributes and how the program pertains to their individual weaknesses.

Look out for the Part II of this post!

Oh and Hey…. Check out the 2016 Fall special – BUTT & GUTS

The Pear – Dreaded Estrogen – Part 1

What is the best form of exercise for people who have high estrogen levels?  Is it strength training? Aerobics? Pilates? All nice choices but not the best form for what I typically call a pear shaped body.  The best and effective methods for getting rid of the junk and cellulite are a form of lactate training.   Let’s look at a typical sprinter…yes I now genetics does play a role but these athletes train and push them to the limit.  Ever get that feeling of throwing up?   If you don’t you are not creating enough lactate but if you are then you are in the right zone. By feeling this way one has increased lactate which leads to a dramatic increase in Growth Hormone resulting in significant burning of body fat. Consider that the amount of GH injected by professional body builders each day is actually a smaller amount than released by the body during lactate training (Poliquin, 2007). There are two very effective LEGAL methods of increasing Growth Hormone levels; Proper Exercise and Sleep! For this purpose we will only concentrate on increasing levels through exercise. There are many forms of exercise that are able to do this.  The cheapest and effective method is Sprinting


Feel The Burn!!

That “burn” one feels in a muscle is caused by the splitting of ATP (the body’s energy molecule) by the muscle in order to maintain its contractile properties. The lactate produced is actually supposed to decrease the amount of burn by neutralizing the acidic nature of the contracting muscle. If the muscles fill up, (with what?) they have to be emptied. The body uses the lactate as metabolic fuel for the heart, liver and kidneys (Brooks 1985).

Keep a look out for the 2nd part of this blog series.

Sports Nutrition on the Road –Part 1: Tackling Hotels, Restaurants & Fast Food

Most athletes, once they reach the elite level, will have to do some traveling to training sessions, training camps, or competitions/tournaments. This travel can present a challenge to young athletes who are trying to take in enough calories to fuel their activity but that is healthy enough to keep them performing at an optimal level.

Once at their destination, athletes may stay in a variety of accommodations, from dorm rooms or hotels with not even a mini-fridge to fully equipped suites. This can make getting the proper nutrition tricky.

· If you do not have access to a fridge than some non-perishable snacks to keep with you should include – trail mix, dried fruit, dried chickpeas, beef jerky, pretzels, oatmeal, protein/meal replacement bar.

· If you do have access to a fridge and are able to keep more perishable snacks on hand choose things such as – veggies & hummus, chickpeas, fruit, roasted chicken, avocado with pita and chicken, nuts, jerky, Greek yogurt

As for meals there are usually a few options – hotel breakfast bar, restaurants, grocery store or fast food.

· Prior to your travel the coach/athlete/parents should do some research to find suitable restaurants and grocery stores near the athletes’ training and competition venues

· To support optimal performances in training and competition, a selection of whole grains, vegetables, fruit, and lean meat should be emphasized from restaurant menus and store purchases.


Smart Choices for eating at a Hotel Breakfast Bar:

· Plain yogurt (preferably Greek, if available) with fresh fruit

· 1-2 Oatmeal packet (make with 2% milk or water) and handful of nuts or cinnamon

· Peanut butter + fresh fruit (i.e. banana, apple, strawberry) on whole wheat toast

· 2-3 hardboiled eggs + fruit

· Omelet bar (2-3 eggs + veggies + cheese + meat)

· Scrambled eggs and fruit

· 1-2 Single serve cereal (cheerios or oat bran) with milk. Skip the surgery options!

· Whole wheat toast with eggs & 1-2 slices of bacon

*These are just suggestions, you need to eat enough to feel that you have enough fuel for the day. You can mix and match all good choices to make a large enough meal (ie. Greek yogurt with fruit + oatmeal package with nuts + scrambled eggs on whole wheat toast)


· Sugary cereals (such as frosted flakes, fruit loops, etc.)

· Muffins, croissants, pastries

· Pancakes with maple syrup

· Overloading the bacon, try to stick to 1-2 pieces at most

· Bagels and cream cheese

· Fruit juices

· Coffee, tea, or other caffeinated/sugary beverages

Smart Choices for eating at a Restaurant:

When eating at a restaurant be smart, choose more vegetables, fruit and lean meats and cut down on excess fat, salt and refined sugar.

· Read menu descriptions to make the best choices –Try to avoid battered/deep-fried, breaded, creamy, crispy, au gratin or in cream sauce. These options are often high in calories, unhealthy fats and/or sodium

· Be careful with salt – restaurant food tends to be high in sodium. Instead of salty fries, order a side salad and ask for vinegar & oil based dressings on the side

· Stay away from high calorie drinks – pop is a huge source of hidden and empty calories. Try drinking water, or milk instead. Diet drinks do not refuel muscles during recovery.

· Avoid super-sized portions – Some restaurant meals can run up to 1000-2000 calories or more. Choose a smaller portion size, order a side salad instead of fries and choose water as your beverage.

· Special order – ask for baked, broiled, steamed, or stir-fried, instead of battered, deep-fried items. Request vegetables and main dishes without rich sauces. Avoid large amounts of dressings, spreads and extra cheese. Choose oil & vinegar or Italian dressings in small amounts or ask for them “on the side.”

Smart Choices for eating at Common Fast Food Restaurants:


If at all possible try to avoid fast food restaurants while on the road and use them only as a last resort. However, when food cannot be purchased at a grocery store and there is no time for a sit down restaurant, this may be the only option.

Fast food doesn’t have to be all bad as they provide quick service, inexpensive food of consistent quality, and can be easily accessible, but thought has to be put into food selection in order to keep you nutrition and performance in check.


· Choose whole wheat bread or salads

· Loads of veggies, ANY kind

· Choose meats such as chicken breast, turkey or tuna

· Dressings such as mustard or house dressing/Italian


· White bread and bread with extra cheese on top

· Deli meats and those covered in sauce such as; cold cut, sweet onion teriyaki, meatball, or butter chicken

· Extra cheese or bacon

· Creamy or mayonnaise based sauces

· Fountain drinks or pop

· Chips/cookies


· Breakfast

o Egg McMuffin – sausage or ham

o Breakfast wraps – Kale & Feta

o Yogurt and fruit

o Oatmeal and dried fruit


o McGriddles

o Hash browns

o Bagels

o Biscuits

o Muffins

o Fruit Juice

· Lunch /Dinner

o Grilled chicken wraps- sweet chili

o Grilled chicken sandwiches – ‘The 12’

o Greek Salad


o Burgers & Double burgers

o Creamy sauces – McChicken Sauce, Big Mac Sauce, BBQ

o Fries

o Fountain drinks & Juice

o Cesar Salad

o Desserts – pies, ice cream, cookies, pastries


· Loads of veggies

· Lean meats like chicken, ham or back bacon (Canadian Bacon)

· Thin crust

· Feta cheese instead of mozzarella


· Extra cheese

· Thick crust/stuffed Crust

· Fatty meats – peperoni, sausage, bacon, ground beef, porchetta


· Breakfast burrito

· Oatmeal

· Greek yogurt

· Salad with dressing on the side (vinaigrette options)

· Wraps/sandwiches with grilled chicken

· Side Salads w/ vinaigrette dressings on the side


· Fried chicken options

· Biscuits

· Bagels

· Cinnamon buns/pastries

· Hash browns/French fries

· Creamy dressings/BBQ Sauces

12 Reasons You Always Feel Hungry – Part 5

Just in case you missed PART 4!

It is time for 21 Day Fat Loss Challenge CLICK HERE FOR DETAILS!

11. You’re Not Eating Enough Protein


Lean proteins – chicken, turkey, fish, eggs – Can help combat hunger pangs. Protein takes longer to digest, which means you feel fuller longer and are less likely to reach for that next snack. Protein has also been found in recent studies to have appetitive suppressing effects by prompting the release of hormones that encourage the feeling of being full. Along with helping keep hunger away protein also requires more energy to breakdown than carbohydrates or fat, meaning it burns more calories to digest. Protein also has a positive effect on your metabolism by promoting the growth and regeneration of muscle after working out, muscles burn more calories at rest than adipose tissues (fat).

How to Change This Habit:

Aim to consume about 0.8-1.0 gram of protein per pound of body weight. This means that a 150 person should aim to eat between 100-150g of protein per day (this equates to about 400-600 calories from protein sources each day).

Ideally, protein should be of the lean variety; chicken, eggs, turkey, fish. However, it is really easy to sneak more protein into your diet through vegetarian options – chia seeds and greek yogurt in your smoothie, quinoa in your salad, nut butter in your oatmeal, make hummus from chickpeas and dip veggies. Aim to have a source of protein in every meal and snack.

Reason 12. You’re Bored


Feeling hungry can be as simple as being bored. Studies have shown that boredom actually diminishes our ability to make good and healthy food choices, and we consume more fattening foods than we would normally. Boredom is also the most common reason people give when asked about their emotions prior to consuming food. In other words, boredom turns us into emotional eaters.

How to Change This Habit:

When you are about to eat or snack be conscious of why you are doing so. Ask yourself ‘why am I reaching for this snack’ and be truthful with your answer. If it is because you have nothing else to do then find yourself a task to distract yourself – go for a walk, fold the laundry that has been sitting in the hamper for 2 days, go sit outside and enjoy the day – these distractions should help the feelings of hunger subside. Another tip, first drink a glass of water and wait a few minutes. If you are still feeling hungry in 10-15 minutes then allow yourself to eat.

For all the details on this great 5 Part series please contact Courtney Plewes at our SST Mississauga location or email her – cplewes@sstcanada.com

NOW!!! time to get your 21 Day Fat Loss Challenge going. CLICK HERE FOR MORE DETAILS

12 Reasons You Always Feel Hungry – Part 4

Just in case you missed them click on each of these PART 1, PART 2 and PART 3

Oh! and have you checked out our 21 Day Fat Loss Challenge? CLICK HERE FOR MORE DETAILS!

Reason 9. You are not Getting Enough Sleep


Sleep is a vital for everyone to live a healthy life but did you know that a lack of sleep can actually make you feel hungrier than normal? The two reasons behind this are; cortisol and insulin!

When we do not get enough sleep our cortisol levels increase. Cortisol is the hormone associated with the flight-or-fight response, preparing the body to either fight or run. Unfortunately, the body isn’t always smart and it responds to any sort of stress this way; and lack of sleep is a BIG form of stress. To help combat increased cortisol levels the body attempts to self-medicate by craving carbohydrates (sugar). This increases insulin in the blood, which in turn decreases cortisol levels. However, this can become a vicious cycle because insulin is also affected by lack of sleep!

If you are not getting enough sleep each night your body becomes less sensitive to insulin.  Which means that your body becomes less effective in transporting the carbs you eat to your cells so your body has to pump out more insulin to help. However, insulin also regulates our feeling of satiety (feeling full), when levels are high we continue to feel hungry which can cause us to overeat. 

How to Change This Habit:

The easiest way to help combat this is to get yourself on a sleep schedule and stick to it! Figure out what time you need to go to bed in order to get a full 8 hours of sleep and make yourself go to bed. This does not mean climb into bed and turn the TV on or pull out your favorite book. When your ‘bedtime’ hits, turn out the lights and put the remote or book away and get to snoozing!

Reason 10. You are Skipping the Veggies


The majority of people do not get the recommended amount of vegetables every day. Vegetables contain important vitamins and minerals required for overall health. Dark leafy greens in particular are rich in vitamin K, which helps to regulates insulin levels. Vitamin K can also increase insulin sensitivity, which makes it easier for your body to utilize sugar from your bloodstream. If you are utilizing the sugar you are eating more efficiently than you will not require more through extra food and this will help you STOP those cravings!

Veggies are some of the rich in fiber and fiber helps slow the digestion of the foods we eat. This in turn helps us feel fuller longer and slows the digestion of sugars so we process it properly, rather than turning it into fat.

How to Change This Habit:

Include more dark green leafy greens in your diet; spinach, kale, brussel sprouts, broccoli. As well as other delicious fiber-rich veggies like carrots, celery, and sweet potato.

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Body Types and Fat Loss Part 3

In Body Types PART 2 we discussed the importance of interval training. In our 21 day fat loss challenge – every member will receive a 21 day STEP BY STEP interval FAT BURNING program

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To review there are 4 body types we use SST use to identify fat storage:

· The apple

· The pear

· The banana

· SST Skinny Fat guy

The Apple

Walk down Bay Street or Wall Street and you will run in to many apple types, or what I call it the businessman’s disease. These people are typically overworked, overstressed people who and are probably insulin resistant as well. Their body composition will have upper back fat, love handles, and an excess amount of abdominal fat. Do you know anyone like this?

At SST we have found that up to 60% of people fit the businessman’s disease profile and cannot handle the excess insulin they produce. Upper back fat and love handles are indicators that an individual is insulin resistant. Insulin is the only hormone that you can control 100% of the time. If a client cheats I ask them if that donut was forced down their throat.

Let’s take a quick look at how excess insulin plays a role in the body. After eating a carbohydrate rich meal (donut for breakfast), blood sugar levels increase rapidly. In response, the body releases insulin, which acts by facilitating the movement of sugar into the muscle or fat for storage. Apple types are insulin resistant meaning that their cells are not responsive to high amounts of insulin. Thus, when an apple type of person consumes a food high on the glycemic index fat storage is increased.

What can be done to control insulin?

Well, let’s look at that professional football player I mentioned earlier. When tested, he was an apple. In fact he was a large Granny Smith! What did we recommend for him? He eliminated all refined carbs, increased his protein to 1.5 grams per pound of body weight and consumed 25 grams of fish oil each day. (Must be wild pacific salmon oil and not the cheap Costco brand.) He maintained this protocol for eight weeks with built in cheat days where he could eat pizza, ice cream, cookies and anything else his mouth could find. What person wouldn’t love being able to have a pizza once in a while and still make such excellent changes in his body composition?

Stubborn abdominal fat is linked to high amounts of the hormone cortisol. Cortisol is an energy hormone, which should be elevated when an individual wakes up and should decrease throughout the day. Unfortunately Apple types have a difficult time in a viscous cycle of yo-yo cortisol levels. Excess stress such as job, family, financial issues all contribute to an increase in cortisol. But, what I have found to be the main contributing factor to excess cortisol is what people put in their mouths on a daily basis. Yes, refined carbohydrates and any food that leads to an insulin spike will increase cortisol levels, which then leads to that stubborn abdominal fat.

We tell all of our ladies that everyone has abs; it’s just that some people have fat covering them! Increased cortisol not only leads to abdominal fat but also is linked to a decrease of up to 50% in free testosterone! The hormone testosterone is anabolic (meaning growth) while cortisol is catabolic (breaks down muscle tissue). Do you now know why I frown upon rhythmical cardio – it causes a break down of muscle tissue and decreases testosterone! Heck, we work too hard in the gym to let this to occur.

The problem with the stress hormones is that they follow the same path as testosterone. In fact when someone is too stressed the hormone pregnenolone is being stolen to produce cortisol and lowers the levels of testosterone.

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When an Apple type comes to us for help we put them on a Paleolithic type nutritional system. Humans have been around for 2.5 million years and our DNA is 99% the same as our prehistoric ancestors. These hunters and gatherers consumed foods that were fresh and natural not processed or canned. They consumed organic types of meat, vegetables, nuts, seeds and some fruit. Only after the agricultural revolution did we start to eat foods such as cookies, chips and Coke. By consuming highly processed foods we are causing increased levels of insulin and robbing our raw resources to make more cortisol, which has led to our society being fatter than ever. Right now obesity is at epidemic proportions and is one of the most serious medical issues of our time.

Remember this: When you go grocery shopping, stick to the outside aisles and only go down another aisle to get your toilet paper.

All SST clients start on a similar type of protocol for 14 days. They consume large amounts of fish oil, a high quality multi vitamin, 1.5 grams of protein per pound of body weight and follow a strength training program to increase their cross sectional muscle fibers. What should be expected? We’ve seen menopausal women lose 3% body fat and 5-10lbs in only 2 weeks by following this protocol!

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Next article, I will discuss the Pear and Banana body types and the appropriate protocol for these types. After that, I’ll tell you about the Skinny Fat Guy

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