Grant Skinner – Page 4

Baked Omelette Breakfast

Baked Omelette Breakfast

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!!

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Prep Time 15

Cook Time 40

Total Time 55

Course Breakfast

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

Instructions

Preheat oven to 400 degrees F and line a 10-inch baking dish with parchment paper
Add butter to a large skillet over medium heat; cook garlic, onion, bell peppers, and broccoli until softened, about 5 minutes
In a large bowl, beat all eggs and milk together. Can use whisk or hand mixer
Stir in cheese, vegetable mixture and cubed chicken; season with salt and pepper to taste
Pour mixture into prepared dish
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

Notes

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.

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

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

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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

Heat oven to 300˚
Hlace wedges on a baking sheet and drizzle with olive oil, season with salt and pepper
Hook for approx. 1hr.
Reserve juice and oil on pan for finish of dish

Farro and White Kidney Beans

Place faro and stock into a small pot and bring to a boil. Reduce heat so that mixture is simmering for 20 minutes.
In the last 5 minutes of cooking add the kidney beans to heat through with the liquid.
Remove from heat and drain off any excess liquid
Season with salt and pepper and a drizzle of olive oil

Carmelized Onion

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

Exploding Tuna, Broccoli and Cheddar Sweet Potato Skins

Exploding Tuna, Broccoli and Cheddar Sweet Potato Skins

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Course Snack

Ingredients

2 sweet potatoes about 700 g, scrubbed
1-1/2 cups 375 mL broccoli florets
2 cans each 170 g PC Wild Albacore Flaked White Tuna , drained
1/4 cup 50 ml finely chopped celery
3 tbsp 45 ml unsalted pumpkin seeds (pepitas) or sunflower seeds
3 tbsp 45 ml PC Blue Menu Light Mayonnaise Type Dressing
1 tbsp 15 ml Dijon mustard
1/4 tsp 1 ml freshly ground black pepper
2/3 cup 150 ml PC Blue Menu Light Triple Cheddar Shredded Cheese

Instructions

Preheat oven to 400°F (200°C). Line baking sheet with foil.
Prick sweet potatoes with a fork. Spray with cooking spray to coat. Place on prepared baking sheet. Bake in centre of oven for 1 hour or until tender.
Meanwhile, in small saucepan of boiling water, cook broccoli for 2 minutes or until tender-crisp. Drain. Transfer to bowl. Stir in tuna, celery, pumpkin seeds, mayonnaise, mustard and pepper. Stir in ½ cup (125 mL) of the cheese.
Halve sweet potatoes lengthwise and return to baking sheet, cut side up. Spoon tuna mixture over each potato half; sprinkle with remaining cheese. Return to oven. Bake for 10 minutes more or until cheese is bubbly.

Notes

Thanks to http://www.presidentschoice.ca/ for the recipe.

Salmon Mango Bango

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."

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Prep Time 10

Cook Time 5

Total Time 30

Course Salad

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

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.
Heat oil in a large non-stick skillet over medium-high heat until oil begins to smoke.
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.
Transfer to a plate and top with chilled mango relish.

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.

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
01920170	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

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

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.

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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

women!

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!

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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.