Recipe example

 

Farro and White Kidney with Zuccini, oven roasted tomatoes and caramelized Onions

Course Dinner, Lunch
Servings 4

Ingredients

Oven Roasted Tomatoes

  • 3 tomatoes each cut into 8 wedges
  • salt & Pepper
  • Olive Oil

Farro and White Kidney Beans

  • 1 cup of Farro
  • 3 cups of vegetable stock
  • 1 can of white kidney beans drained and rinsed
  • salt & pepper
  • 1 to 2 Tbsps Olive oil

Carmelized Onion

  • 1 Large sweet onion sliced
  • Olive oil
  • salt & pepper

Instructions

Oven Roasted Tomatoes

  1. Heat oven to 300˚

  2. Hlace wedges on a baking sheet and drizzle with olive oil, season with salt and pepper

  3. Hook for approx. 1hr.

  4. Reserve juice and oil on pan for finish of dish

Farro and White Kidney Beans

  1. Place faro and stock into a small pot and bring to a boil. Reduce heat so that mixture is simmering for 20 minutes.

  2. In the last 5 minutes of cooking add the kidney beans to heat through with the liquid.

  3. Remove from heat and drain off any excess liquid

  4. Season with salt and pepper and a drizzle of olive oil

Carmelized Onion

  1. Saute onion in a sute pan with olive oil over low heat to carmelize the onion

Chicken Tenders With Avocado-Cilantro Dip Recipe

Course Snack

Ingredients

  • 1 1 ⁄2 lbs chicken tenders cut in half lengthwise
  • 3 eggs
  • 3 tbsp homemade Sriracha sauce optional
  • 3 ⁄4 cups almond flour
  • 3 ⁄4 cups coconut flour
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 ⁄2 tsp onion powder
  • 1 ⁄2 tsp cayenne pepper
  • Sea salt and freshly ground black pepper to taste
  • 1 large avocado
  • 1 ⁄2 cup fresh cilantro packed
  • 1 green onion sliced
  • 1 garlic clove
  • Juice of 1 or 2 limes
  • Sea salt to taste

Instructions

  1. Preheat your oven to 425 F.
  2. Line a baking sheet with parchment paper.
  3. Whisk the eggs and Sriracha sauce together in a small bowl until well incorporated.
  4. In a shallow bowl, mix together the almond flour, coconut flour, garlic powder, paprika, onion powder, cayenne pepper, salt and pepper.
  5. Dip the chicken into the egg mixture, then transfer to the flour mixture and coat well.
  6. Shake off any excess flour and arrange a single layer on the prepared baking sheet.
  7. Repeat with the remaining chicken tenders.
  8. Once all of the chicken tenders are on the baking sheet season with salt and place in the oven.
  9. Bake for 15 minutes, or until the chicken is cooked through, flipping the tenders once in-between.
  10. While the chicken is in the oven, place all of the ingredients for the dipping sauce into a food processor. Start with the juice of 1 lime.

  11. Blend until smooth and all ingredients are blended, stopping to scrape the sides with a spatula as needed.

  12. Taste and adjust with more lime juice if needed.

  13. Transfer to a bowl and store in the refrigerator until ready to serve.

  14. The dip will stay good stored in an airtight container in the refrigerator for up to 3 days.

Recipe Notes

Special thanks to http://paleoleap.com/ for the recipe!

Chicken Tenders With Avocado-Cilantro Dip Recipe

Course Snack

Ingredients

  • 1 1 ⁄2 lbs chicken tenders cut in half lengthwise
  • 3 eggs
  • 3 tbsp homemade Sriracha sauce optional
  • 3 ⁄4 cups almond flour
  • 3 ⁄4 cups coconut flour
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 ⁄2 tsp onion powder
  • 1 ⁄2 tsp cayenne pepper
  • Sea salt and freshly ground black pepper to taste
  • 1 large avocado
  • 1 ⁄2 cup fresh cilantro packed
  • 1 green onion sliced
  • 1 garlic clove
  • Juice of 1 or 2 limes
  • Sea salt to taste

Instructions

  1. Preheat your oven to 425 F.
  2. Line a baking sheet with parchment paper.
  3. Whisk the eggs and Sriracha sauce together in a small bowl until well incorporated.
  4. In a shallow bowl, mix together the almond flour, coconut flour, garlic powder, paprika, onion powder, cayenne pepper, salt and pepper.
  5. Dip the chicken into the egg mixture, then transfer to the flour mixture and coat well.
  6. Shake off any excess flour and arrange a single layer on the prepared baking sheet.
  7. Repeat with the remaining chicken tenders.
  8. Once all of the chicken tenders are on the baking sheet season with salt and place in the oven.
  9. Bake for 15 minutes, or until the chicken is cooked through, flipping the tenders once in-between.
  10. While the chicken is in the oven, place all of the ingredients for the dipping sauce into a food processor. Start with the juice of 1 lime.

  11. Blend until smooth and all ingredients are blended, stopping to scrape the sides with a spatula as needed.

  12. Taste and adjust with more lime juice if needed.

  13. Transfer to a bowl and store in the refrigerator until ready to serve.

  14. The dip will stay good stored in an airtight container in the refrigerator for up to 3 days.

Recipe Notes

Special thanks to http://paleoleap.com/ for the recipe!

Salmon Mango Bango

The exotic, tropical tang of the fruit and the richness of the wild salmon work wonderfully together. The 'bango' comes from the spicy sweet pepper jam I use to bind the fresh mango relish."

Course Salad
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 30 minutes
Servings 2
Calories 307 kcal

Ingredients

  • 1 Mango - peeled, seeded and diced
  • 2 Salmon fillets, skin removed
  • 2 tbsp Lime Juice
  • Sea Salt to taste
  • 2 tbsp red bell pepper and ancho chili pepper jam
  • 2 tbsp Vegetable Oil
  • 2 tbsp Chopped fresh cilantro

Instructions

  1. Stir mango, lime juice, pepper jam, and cilantro together in a bowl. Cover the bowl and refrigerate for relish flavors to combine, about 30 minutes.

  2. Heat oil in a large non-stick skillet over medium-high heat until oil begins to smoke.

  3. Place salmon, flesh-side down, in the hot skillet and cook until edges are just starting to cook through, about 2 minutes. Flip fillets, remove skillet from heat, and let fillets sit in the hot pan until cooked through, 2 to 3 minutes more.

  4. Transfer to a plate and top with chilled mango relish.

Recipe Notes

Per Serving: 307 calories; 11.6 g fat; 27 g carbohydrates; 25.1 g protein; 51 mg cholesterol; 211 mg sodium.

Thanks to AllRecipes.com for this plate of deliciousness.

WATCH the chef making this dish.

SST Q&A- Short Hockey Stride

Question:  My 14 year old son is a good hockey player, but as he is getting older, his skating strides are becoming short.  Why would this be? And how can he improve his stride?

Answer: This is a good question.  I have been around the rinks for about 20 years now, and that is something I notice a lot of in young hockey players. A short skating stride can come from a number of things.

First thing, take notes:  What is the position of his upper body? Which way does he shoot?  What does he do for warm up?

For Example:

If his upper body is bent over = tight hip flexors

If he shoots left = Tight right Hip (must be balanced) (and vice versa for a right shooter)

Warm up is Crucial for effective stride length so make sure you are including an effective dynamic warm-up before you get on the ice.

 

If you are still having issues with stride length look to tackle to following through myofacial release,  proper stretching, and off-ice training:

  • Tight Hip Flexors– Comes from too much skating, riding the bicycle (amazes me how many pros I see still riding the bike after games!), not enough stretching, computers and TV etc. Look for warm-up exercises that extends the hip and lengthens the leg.

 

  • Tight Hamstrings: same as above.

 

  • Weak Glute Muscles: Glute Med, Glute Max, Piriformis  muscles which extend and abduct the hip.  These muscles are neglected off the ice.  If these muscles are not strong, power can not be generated to get a full stride. Weak glutes often cause the common hockey groin injury as a direct result of the groin being overworked.

 

  • Tight IT Band – Abducts the hip. Tightness in the IT band causes knee tracking problems causing Patella Femoral syndrome. Use myofacial release to help reduce tightness.

 

  • Tight/Weak Adductors: Commonly neglected.  Athletes tend to stretch this muscle a lot, however neglect to strengthen them.  This affects the recovery phase of the skating stride. Due to the imbalances of the Glutes the groin is an overworked muscle.

 

  • Upper Body Posture: Tight anterior muscles can affect the stride length as well. When a player strides, the opposite arm cocks back as well.  Being tight can cause the leg not to extend to its full potential.  Most hockey players are tight in the Anterior Upper Body (chest region).

 

  • Weak Core Muscles: Especially Back Extensors.  Weak low back causes a hunched position which decreases stride length.  SST has found that strengthening the Lower Back will increase stride length.

 

These weak areas can be improved by:

  1. Stretching the hip flexors and hamstrings, strengthening the glute muscles, strengthening the adductor muscles.
  2. A mixture of dynamic stretching, static stretching, foam roll self myofacial release.
  3. A proper warm up before training, practice and games is also very important.

 

EXERCISES PERFORMED AT SST

Split Squats, Lunges, Walking Lunges and other forms of Lunges, Glute Ham Raise, Reverse Hyper Extension, Deadlifts and all variations,  Resisted Hip Adduction, Y,T,W,L Shoulder Circuit, Back Extension and a variety of speed, agility, quickness and power exercises.

A player with a long fluent skating stride will be more effective and efficient during a game.  He/she will not use as much energy, will be stronger on his/her feet, and will be less likely to become injured.

To recap:  Stretch hip flexors, IT band and chest muscles.  Strengthen glutes, adductors, back extensors and upper back.  SST recommends doing this 3 x a week and watching the difference in your stride and your game.

 

For more great articles and videos please visit www.sstcanada.com

 

 

Baked Omelette Breakfast Prep

Everyone know that breakfast is the MOST important meal of the day, and yet we still struggle to find time to get good nutritious food into our bodies before we head out the door for our day

This breakfast prep recipe not only packs a protein PUNCH but is also full of veggies, and makes mornings SO much easier. Once finished, this recipe can be divided, wrapped in parchment paper and frozen, so they are ready for a quick reheat on your busy weekday mornings. You can have the omelette heated up by itself or can make breakfast sandwiches by adding them to an English muffin; great for the kids to carry while running off to school!!

Prep Time: 10-15 minutes

Cook Time: 30-40 minutes

Total Time: 40-55 minutes

Servings: 10

Ingredients:

  • 1-2 tbsp of Organic Grass-fed Butter
  • ½ Onion, chopped
  • 1 Green Bell Pepper, chopped
  • 1 medium head of Broccoli, chopped
  • 2-3 cloves of Garlic, minced
  • 1 – 1 ½ cup of cooked Chicken, cubed
  • ½  cup of shreddedCheddar Cheese
  • ½ cup of Milk or Milk Substitute
  • 12 Free-range Organic Eggs
  • Salt and pepper to taste

 

Directions:

  1. Preheat oven to 400 degrees F and line a 10-inch baking dish with parchment paper
  2. Add butter to a large skillet over medium heat; cook garlic, onion, bell peppers, and broccoli until softened, about 5 minutes
  3. In a large bowl, beat all eggs and milk together. Can use whisk or hand mixer
  4. Stir in cheese, vegetable mixture and cubed chicken; season with salt and pepper to taste
  5. Pour mixture into prepared dish
  6. Bake until eggs are golden brown and puffy and solid in the middle; about 35-40 minutes.
    • Time will vary depending on oven, I have had this recipe take as long as an hour to bake through

Serve on its own with chopped chives and avocado or on an English muffin for breakfast that moves with you!

Serve fresh out of the oven to a crowd or freeze for easy breakfasts on the go. Good to freeze for 2-3 months. Wrap sectioned omelette in a damp paper towel, parchment paper and put into large Ziplock bag. To reheat, remove parchment paper, place in microwave with the paper towel on; reheat for about 60-90 seconds or until heated through.

You can personalize the recipe with veggies and protein your family love. Some great substitutes are mushrooms, carrots, eggplant, spinach, green onion, asparagus, leeks, bacon, turkey, sausage, feta cheese, ham.

Try is out yourself and tell us how it went!

March Athlete Spotlight – Luke Mellon

This month’s Athlete Spotlight is about Soccer player, Luke Mellon.

Luke is a forward with Fortuna Düsseldorf Football Club in Germany. Luke started training at SST as a kid and has returned to Canada in his off-season to prepare for his upcoming season .Check out the video below to see what brought him to SST and how it has made a difference in his athletic career!

 

 

 

FPC Selection Camp Results

ID Number Frist Last Class POS HT WT 40 40 S – R S – L
427 Jacob Alderdice 2001 OL 6’6″ 240 6.18 5.85 5.75 5.66
*0307 Joshua Aldridge 2002 LB 5’10” 180 5.21 5.15 5.48 4.9
*0259 Carlos Amural 1999 WR 6’2 170 4.72 4.97 5.12 4.81
312 Motez Assi 1999 RB 5’11 210 5.15 5.03 5.06
312 Motez Assi 1999 RB 5’11 210 5.15 5.03 5.06
*0479 John Avery 2000 OL 6’8″ 270 5.81 5.3 4.93
*0479 John Avery 2000 OL 6’8″ 270 5.81 5.3 4.93
*0210 Lucas Baiocco 2003 DE 5′ 10″ 186 5.27 5.09 5.24
*0451 Owen Barlow 2001 LB 6’3 230 5.3 4.93
*0451 Owen Barlow 2001 LB 6’3 230 5.3 4.93
*0201 Cooper Barnes 2003 LB 5’8″ 160 5.09 5.03 5
*0417 taqdir basra 2003 DL 220 5.66 5.57 5.87
*0396 MICHAEL BATINIC 2003 OL 6’1 225 5.45 5.57 5.66
*0477 Zach bechard 2002 DL 6’2″ 290 5.66 5.51 5.69 5.39
429 Ty Bennett 2001 OL 6’0″ 210 5.42 5.42 5.09 5.09
429 Ty Bennett 2001 OL 6’0″ 210 5.42 5.42 5.09 5.09
*0435 Collin Bond 2001 DL 5’8″ 260 5.3 5.74 5.66 5.72
*0347 James Bond 2003 DL 5’8″ 180 5.1 5.54 5.69
*0297 William Bonner 2000 DE 5’10 196 5.51 5.36 5.42 4.84
*0297 William Bonner 2000 DE 5’10 196 5.51 5.36 5.42 4.84
*0220 Luke Boutet 2002 LB 5’11” 173 5.45 5.51 4.99 5
*0169 Diego Camboia 2005 LB 5’5 151 6.63 6.86 6.36 6.12
*0166 Miguel Camboia 2004 QB 5’10 150 5.2 5.3 5.12 4.87
*0061 Dayton Canto 2004 RB 5’6 145 4.99 4.99 5 5.19
*0236 Heath ( Sonny ) Chantler 2004 LB 6′ 150 5.37 5.44 4.98 4.99
*0438 Jackson Churchill 2002 OL 6′ 0″ 250 5.7 5.39 5.18
*0437 Evan Ciampaglia 2002 OL 6’3” 250 6 6.38 5.87 5.75
*0256 Lucas Clark 2004 DE 5’5″ 156 5.99 5.99 5.6 5.73
316 Dwayne Clarke 2000 DB 5’10” 170 4.93 4.66
316 Dwayne Clarke 2000 DB 5’10” 170 4.93 4.66
*0251 Logan Collins 2004 RB 5’6 135 5 5.1 5.13 4.87
*0432 Lindon Copp-Scalf 2002 OL 5’9″ 6 6.6 5.57
*0252 Payton Coste 2004 DL 5’7″ 168 5.81 5.75 6.02 5.69
*0419 Kyle Courts 2003 DL 5’10” 210 5.9 5.57 5.7
*0360 JUVANTHA CRAWFORD 2002 LB 5’9″ 200 5.69 5.69 5.09
*0265 Cam Creechan 2001 K/P 5’11 185 5.42 5.35 5.4 5.33
*0367 Rowan Creighton 2002 LB 5’8″ 180
320 Graeme Crittenden 2000 LB 5’10 185 5.13 5.07 5.18 5.3
*0272 TJ Cronkwright 2002 DB 6′ 155 4.93 4.96 4.93 4.93
*0199 Aidan Crowder 2003 LB 5’3″ 120 5.51 4.72
*0161 Kyle Patrick Cruz 2000 DB 5’8″ 160 4.9 4.48 4.42
*0161 Kyle Patrick Cruz 2000 DB 5’8″ 160 4.9 4.48 4.42
*0280 Justice Csinos 2003 OL 5’10 170 6.1 5.24 5.57
*0253 Nicholas Da Silva 2003 DB 5’8″ 145 5.5 4.8 5.39 5.51
*0223 Harrison Daley 2003 REC 6’1″ 162 5.15 5.12 5 5.03
*0366 BLAKE Denis-carver 2002 REC 5’11” 160 5.5 4.85
*0234 Jahmoni DENNIE 2003 RB 5’6 170 5.27 5.25 5
*0261 Maximus DiDiomede 2002 DB 5’4″ 145 5.6 5.75 4.99 4.99
*0486 Tiernan Doherty 2001 OL 6’3 253 6.15 5.65
*0486 Tiernan Doherty 2001 OL 6’3 253 6.15 5.65
*0244 Ty Dokis 2003 REC 5″10 140 5.4 5.2 5.33 5.18
286 James Duke 2001 QB 6’1” 165 5.06 4.78
286 James Duke 2001 QB 6’1” 165 5.06 4.78
268 Nour El-Faramawy 2001 DB 5,7 171 5.03 7.78 4.72
268 Nour El-Faramawy 2001 DB 5,7 171 5.03 7.78 4.72
*0218 Owen Franco 2003 LB 5’8″ 150 5.18 4.34 4.96
*0239 Gavin Gall 2003 REC 5’8” 124 4.65 5.24 5.12
*0241 Peyton Garvin 2002 QB 5’10” 150 5.6 5.4 5.33
*0349 Jesse Garvin 2003 LB 6’0 150 6.6 6.4 5.99 6.21
*0034 Zach Gaudette 2003 LB 5’6 140 5.6 5.36 5.48
*0346 Damien Glabb 2003 DL 6′ 1″ 185 5.75 5.63 5.85
*0288 Jaden Gooden 1999 REC 6’1” 180 5 5.06 4.69
*0288 Jaden Gooden 1999 REC 6’1” 180 5 5.06 4.69
*0308 Brendan Gratton 2002 DE 5’8” 220 6.12 6.09 5.48 5.42
*0292 Abuzar Haider 2001 DE 5’10.5” 210 5.84 5.69 5.65 5.36
*0292 Abuzar Haider 2001 DE 5’10.5” 210 5.84 5.69 5.65 5.36
*0216 Xavier Hamidu 2000 QB 5’10” 170 4.87 4.69 4.39
*0216 Xavier Hamidu 2000 QB 5’10” 170 4.87 4.69 4.39
315 James Hanlon 2001 LB 6’0″ 190 5.25 4.7 4.72 4.81
*0296 David Riley Hart 2000 REC 5’11 165 4.57 4.39
*0296 David Riley Hart 2000 REC 5’11 165 4.57 4.39
321 Aaron Hauck 2001 LB 6’0″ 195 5.3 5.42 5.09 4.87
321 Aaron Hauck 2001 LB 6’0″ 195 5.3 5.42 5.09 4.87
*0240 Jacob Henning 2003 DB 5’11” 149 5.38 5.18 5.27
*0450 Caleb Hetherington 2002 LB 5’9″ 220 5.48 5.45 5.54 5.27
*0190 Gabriel Hetherington 2002 DB 5’10” 185 5.2 5.15 5.09
318 Mitchell Hillsdon 2001 LB 5’10 230 5.75 5.7 5.36 5.33
*0298 Tanner Hoorelbeck 2002 LB 5’11” 180 5.4 5.65 5.21
473 Colin Howe 2001 DL 5’11” 280 5.15 4.9
473 Colin Howe 2001 DL 5’11” 280 5.15 4.9
*0358 Brody Hughes 2004 LB 5’9″ 167 5.69 5.75 5.78
*0480 Jalen Hylton 2001 DL 6″ 310 6.51 5.72 5.66
*0480 Jalen Hylton 2001 DL 6″ 310 6.51 5.72 5.66
469 Ethan Isaac 2002 DE 6’4 230 5.88 5.75 5.55
*0413 Ethan Jamieson 2002 DL 5’10” 230 5.5 5.69 6.03 5.63
*0368 Karson Jimbere 2003 REC 5’11” 198 5.5 5 5.21 5.27
*0215 Owen Jones 2001 DB 5’9″ 180 4.93 4.93 4.69
*0289 Joseph Jones 1999 REC 5’11” 177 5.09 5.03 5.03
*0215 Owen Jones 2001 DB 5’9″ 180 4.93 4.93 4.69
*0289 Joseph Jones 1999 REC 5’11” 177 5.09 5.03 5.03
*0225 Quintin Joseph 2004 DE 6’ 170 5.25 5.19 5.5 5.57
*0433 Ryan Kay 2003 OL 6’2″ 245 6.5 6.1 5.9 6.36
*0299 Brody Kirkham 2002 QB 6′ 150 5.12 5.39 5.33
*0254 Erik Kloostra 2001 DE 6’3 5.47 5.07 5.45 5.57
*0237 Brodie Kowtiuk 2005 REC 5’11” 135 5.24 5.07 5.28 5.28
*0442 Christian Kuriata 2000 LB 5″11 230 5.27 4.93 4.93
*0442 Christian Kuriata 2000 LB 5″11 230 5.27 4.93 4.93
*0356 Logan Laforet 2004 OL 5’3 167 6.8 6.63 5.88 5.75
*0434 Mathew Lajoie 2002 DL 5’10 250 6.7 6.53 5.42
*0415 zack latincic 2003 OL 5 8 208 6.38 5.93 6
373 Hudson Laur 2002 LB 6’0 175 5.35 5.1 4.81
*0231 Blake Lawrence 2002 QB 6’1” 175 5.18 5.24 5 5.3
*0510 Brady Lewis 2000 OL 6’3 310 6.24 6.24 5.72 5.57
*0510 Brady Lewis 2000 OL 6’3 310 6.24 6.24 5.72 5.57
*0258 Matt Linn 2003 QB 6’0″ 152 4.91 4.66 4.6 4.33
*0217 Tyler Lutz 2003 REC 5’11.5″ 150 4.84 4.69 4.93
*0306 Michael Macartney 2003 DE 5’10” 180 5.48 5.45 5.33
*0246 David Makwaira 2001 RB 5’7 150 4.81 5.12 4.72
*0246 David Makwaira 2001 RB 5’7 150 4.81 5.12 4.72
*0186 Ryan Malvaso 2000 REC 6’0 160 4.96 4.93 4.72
*0186 Ryan Malvaso 2000 REC 6’0 160 4.96 4.93 4.72
*0205 Evan Marshall 2000 DB 6′ 185 4.67 4.48 4.24
*0205 Evan Marshall 2000 DB 6′ 185 4.67 4.48 4.24
475 Joshua MASCOLL-MEDEIROS 2001 DE 6’3 240 6.06 5.65 5.57 5.48
*0163 Simon Maturana 2001 RB 5’8 159 4.93 4.81
*0163 Simon Maturana 2001 RB 5’8 159 4.93 4.81
*0359 Maverick McDermott 2004 OL 5’10.5″ 190 5.99 6 5.42 6.09
*0290 Quinn McGregor 2002 RB 6’2″ 195 5.14 5.24 4.72 4.6
*0490 Martin Mezak 2004 OL 5’11 256 5.9 6.42 5.96 6.06
488 ANDREW MIDWOOD 2002 OL 6’1 280 6.57 6.18 6
*0287 Adam Misiewicz 2000 RB 5’10” 190 4.99 4.81 4.54
*0287 Adam Misiewicz 2000 RB 5’10” 190 4.99 4.81 4.54
273 Stephen Narancic 2003 QB 6’1” 170 5.87 5.39 5.51
*0195 Carter Nixon 2004 DL 5’10” 180 6.9 7
472 Muyiwa Ojo 1999 DL 6’2 240 5.36 5.12 4.81
472 Muyiwa Ojo 1999 DL 6’2 240 5.36 5.12 4.81
313 Winfield Organ 2001 REC 6’4 170 4.99 4.99 4.66 4.39
313 Winfield Organ 2001 REC 6’4 170 4.99 4.99 4.66 4.39
*0197 Elijah Paulsen 2001 QB 5’10” 160 5.09 4.89 4.6
*0197 Elijah Paulsen 2001 QB 5’10” 160 5.09 4.89 4.6
*0060 Benjamin Pavlakovich 2004 DB 5’6″ 130 5.93 5.81 5.5 5.59
*0416 Atrin Peto 2000 DL 5’9″ 235 5.75
*0416 Atrin Peto 2000 DL 5’9″ 235 5.75
*0270 Jake PORTER 1999 ATH 6’0 195 4.96 4.42
*0270 Jake PORTER 1999 ATH 6’0 195 4.96 4.42
*0260 Kyle Poschner 2000 DB 6’0 175 4.99 5.25 4.93 4.84
*0245 Ethan Pyle 2002 OL 6’2 280 5.96 5.9 5.81 5.6
*0284 Raad Raad 2001 LB 5’9″ 210 5.69 5.57 5.36 5.33
*0284 Raad Raad 2001 LB 5’9″ 210 5.69 5.57 5.36 5.33
*0181 Darius Raad 2003 DB 5’4″ 135 5.72 5.51 5.21 5.09
Ethan Reid 2001 QB 6’2″ 170 5.6 5.15
Ethan Reid 2001 QB 6’2″ 170 5.6 5.15
*0372 Kevin Ricard 2003 OL 5’11 185 5.6 5.93 5.96
*0167 Nate Rocheleau 2007 ATH 4’11” 92 6.65 6.66 5.8 5.69
485 Cole Rogers 2001 LB 6’0” 230 5.62 5.6 4.63 5.15
*0245 Raie Russell 2003 REC 5’11 150 5.3 4.85 4.93 4.9
Brayden Sadler 2002 DE 6’1″ 195 5.24 5.3 5.09 5.09
*0192*0170 Alex Samontry 2002 REC 5’7 130 5 4.96 4.78 4.81
*0248 CALEB SARGEANT 2004 RB 5’0 101 5.18 5.12 4.75 4.88
*0476 Braydon Schryer 2003 OL 5’10 250 6.66 6.63 6.3 6.15
*0171 john serrano 2002 RB 5’9 170 5.06 4.99 4.69 4.53
*0257 Dylan Simpson 2004 REC 6′ 160 5.09 5.27 4.87 5.13
*0492 Travis Skinner 2000 DL 6’2.5″ 264 5.6 5 5.27 5.51
*0049 Jawaun Smith 2002 RB 5″9 175 4.99 5 4.5 4.45
*0048 Jaylen Smith 2002 DB 5″10 177 4.9 4.87 4.3 4.36
*0238 Rhys Staley 2005 QB 5’10” 130 5.48 5.66 5.42 5.39
*0412 Ryan Stuyt 2001 DE 5’11” 215 5 5.85 5.45 5.33
*0194 Elijah Taylor 2002 REC 5’10” 160 5.27 5.25 4.96 4.84
*0448 Dave Thomson 2003 REC 6’0″ 180 6.3 5.87 5.72
*0295 Owen Tofano 2002 REC 6’1” 180 5.19 5.5 4.9 4.9
*0453 Devonte Turner 2000 DE 6’2 240 5,5 5.43 5.21 5.09
*0262 Dayton Tyler 2003 RB 5’8″ 165 5.12 5 4.99 4.8
*0255 Gabe Valedis 2002 RB 5’10” 190 5.4 5.2 4.9
*0491 jorge villalobos 2003 DL 5’11 266 5.85 5.7 5.3 5.21
*0282 Joshua Waldron 2003 QB 5’11” 145 5.33 5.09 5.24
481 Christopher Weber 2002 OL 6’7″ 340 7 6.84 6.84 6.15
*0283 Cole Weddell 2002 DB 5’11” 165 5.45 5.39 5.24
*0193 Matthew Wedler 2002 DB 5’11 150 4.99 4.96 4.93 4.93
233 Austin West 2002 DB 5’10” 160 4.81 4.78 4.51
*0188 Blake Williams 2003 DB 5’5″ 120 5.3 4.84 4.99
314 Kyle Wilson 2001 REC 6′ 1″ 170 4.84 4.84 4.69
314 Kyle Wilson 2001 REC 6′ 1″ 170 4.84 4.84 4.69
*0165 Mitchell Winsor 2001 QB 5’8.5” 143 5.15 5.09 4.75
*0165 Mitchell Winsor 2001 QB 5’8.5” 143 5.15 5.09 4.75
64 Zach Zimmerman 2002 DB 5″6′ 132 4.68 4.72 4.63

Sheet Pan Salmon Dinner

If you are like most people you have very little time to cook you and your family healthy dinners. Well the times of turning to the fast food drive thru are over! Welcome SHEET PAN DINNERS! One pan with everything on it, one cook time, set it and forget it cooking, and clean-up like a breeze! These dinners are a miracle!

One of my favourite one pan dinners is lemon, garlic salmon and veggies!

Prep Time: 10 minutes

Cook Time: 20-30 minutes

Total Time: 30-40 minutes

Servings: 4

Ingredients

  • 1lb of wild-caught salmon, cut into fillets
  • 1 bushel of asparagus
  • ½ tsp. dried dill, 1tbsp of fresh dill
  • ½ tsp. garlic powder, 1-2 cloves of fresh garlic
  • 2-3tbsp. of extra virgin olive oil
  • Salt and pepper to taste
  • ½ lemon, thinly sliced

Instructions

1.Preheat your oven t 425F and line a large baking sheet with parchment paper

2. Wash and cut your veggies of choice, asparagus.

  • Ensure if you are using a root vegetable, such as sweet potatoes, that you slice them very thin so they cook the same time as everything else on the pan.

3. On one side of the sheet pan, spread all your veggies, drizzle with olive oil and seasonings

  • I used garlic, salt and pepper

4. On the second side of the sheet pan, place your salmon fillets, drizzle with olive oil and spices

  • I used garlic, salt, pepper and dill

5. Take lemon slices and place 1-2 on each salmon fillet

  • If you do not have fresh lemon slices, sprinkle salmon fillets with some lemon juice instead.

6. Place entire pan in the oven and forget it for 20 minutes!

7. After 20 minutes, check the salmon for doneness. If it flakes easily with a fork and is no longer opaque, it is finished. At this point the veggies should be done as well. If you are using root veggies and they are not yet tender, you can return them to the oven for an extra 5-10 minutes until fork tender.

If you like this recipe it can be used with SO many different varieties of proteins, veggies and spices! Try it with chicken, steak or trout. Bell peppers, asparagus, carrots, broccoli. Maple Garlic, teriyaki, lime chili. The possibilities are endless, delicious and easy!

Snap a picture of your version and tell us how it went!

BIG News at SST Oakville!

Some BIG News out of SST Oakville! We would like to welcome coach TJ to our SST Family.

 Coach TJ will be partnering with veteran coach Delory Rhooms at SST Oakville. TJ comes to SST with a wealth of strength & conditioning knowledge. TJ started training with SST at the age of 14 years, which helped him gain a baseball scholarship to Central Missouri University. From there he was asked to Spring Training in the MLB with the Arizona Diamondbacks, which eventually landed him in the Frontier Pro Baseball League.

TJ and Delory are committed and will be working hard to provide the level of training which has set SST apart for many years. Welcome to the family TJ!

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

Top 10 Gifts Ideas for Athletes & Fitness Fanatics (+ 1 Extra!)

There is SO much to love about the Holidays: delicious food, the much-needed break from work or school, and time with family and friend. With the Holidays may come the pressure to get the perfect gifts for your friends and loved ones.

While we may not be able to force you to hit the gym over the winter break or keep your hands off the cookies, we can ease the stress of finding a gift for your fitness-fanatic girlfriend, beer-loving brother, CrossFit-obsessed buddy, and new-to-it-all parent!

Check out our Holiday Gift Guide to help make your loved one’s workouts awesome this year!

1. Foam Roller 

Foam rollers are great for EVERYONE on your fitness gift wish list. Self-myofascial release (the technical name for ‘rolling’). Is a safe, inexpensive and VERY effective technique that involves applying sustained pressure into the body’s connective tissue to help improve flexibility, recovery, and athletic performance.

Foam rollers, roller strips, rumble rollers, roller balls, peanuts are all inexpensive and make GREAT stocking stuffer!

2. Bands

Strength bands, minibands, bands with handles, ALL THE BANDS!!Bands are inexpensive a great addition to any athlete’s gym bag.

Bands are a great way to take your dynamic warm-ups to the next level. Bands allow you to warm-up sport specific muscles groups and movements like pitching arms before you throw, glutes before you hit the ice, hip flexors before you hit the track. They are light-weight, inexpensive, portable and great in a Christmas morning stocking!

3. Better Nutrition

Athletes are no different from anyone else—eating properly is tough. It’s a never-ending battle to keep ourselves fueled up and eating well, while also doing our best to fight off temptation.

Better nutrition impacts athletes in a number of ways—improved energy levels, a stronger immune system, faster recovery, and of course, better performance.

While nutrition fads come and go, the basics of good, solid nutrition remain. Investing in nutrition counselling, meal prep supplies, recipe books, and even cooking classes is a great way to help your athlete performance their best!

4. Supplements

Supplements are essential to any athlete or individual looking to get the most out of their workouts and bodies. Protein, weight gainer protein (for those who need it), BCAA’s,

electrolytes, creatine and omega-3 fish oils are the supplements that will give you the best results, have the  scientific backing and will aid in performance and recovery.

Come into SST Mississauga to check out our AWESOME Holiday Supplement bundles and deals! (Sorry, shameless plug!)

5. Shaker Bottle

Shaker bottles do not just have to be for the gym , I use mine every day, everywhere I go! They are great for supplements and your daily water intake at work, gym, or on the go!

Some great feature to look for are separate compartments to store supplements, blender lids, and clips that make it easy to attach to your gym or work bag.

6. Lifting Straps

Lifting straps are a great addition to any athlete’s gym bag. As an athlete gets stronger they may begin to find that the strength of their legs or arms starts to surpass the strength or endurance of their grip. Straps are used to support grip and allows an athlete to hold more weight than their grip can handle or can assist when grip has been exhausted in previous working sets.

Personally, I prefer a Lasso style strap made of a strong cotton or nylon. Leather, figure 8, single loops, and hook straps are also options available.

7. Bluetooth Headphones

If you have EVER done a workout in silence you know how awful and unmotivating it can be. Music is a way to shut the world out and get you focused on what needs to get done…LIFT!

Bluetooth headphone are a great innovation for any gym goer as it keeps the pesky cord out of your way while you are trying to lift, run, stretch and even bust the odd move!

8. Music Streaming Subscription

A great addition to those awesome headphone your already have wrapped and under the tree is a music streaming subscription. Apple Music, Spotify, Google Play are all great options to bring some excitement and motivation to your loved ones workout AND everyday life!

9. Fitness/Workout Journal 

A workout journal is a great way to help your loved one set goals, keep them accountable, track their progression, and help them reach their goals. A workout journal does not need to be complicated, a lined notebook can work great.

 

But if you’re looking to get them something a little more detailed there are great athlete and fitness specific journals on the market. They help track sleep quality, nutrition, workouts and more.

10. Gym Bag

Now that you have outfitted the athlete on your list with the great gear above they are going to need something to store and carry it to the gym in! A gym bag is essential to hold an athletes workout gear, recovery tools, supplements and water, pre/post-workout food, extra socks, headphone, training journal, etc.

Some features to look for are easy to use zippers, external pockets to for easy access and storage options, over the shoulder strap, light weight and durable material, and size big enough to hold everything they need!

Plus one Extra AWESOME gift for those on your list

An SST Gift Card

Shameless plug alert!! If your loved one looking for an advantage to their athletic performance or is new to the whole workout thing, an SST gift certificate is a great way to get them started or push them to their potential.

We have programs for every age and every fitness level. Gift certificates can be used for SST memberships, supplements, assessments, nutrition consultations, Butts and Guts, FAST Camp, and even personal training sessions.

Get yours before December 25th and get a FREE one-on-one personal session with one of our incredible SST Coaches; that’s a $120 value!

Check out our Facebook & Instagram pages for the latest SST news and more great Holiday & New Year deals!

Courtney Plewes BSc. Kin, CSCS

Director of Sport Performance /

Lead Strength & Conditioning Coach 

Sports Specific Training Mississauga 

1081 Brevik Place

Mississauga, ON L4W 3R7

P: (905) 624-6240