What Diet is Best to get rid of Cellulite? – Part 2

In Part 1, We looked at a multitude of different Nutritional diet strategies to combat the cottage cheese on your thighs. If you haven’t had a chance to read Part 1 CLICK HERE

The Anti-Cellulite Diet

The Anti-Cellulite diet is designed specifically to reduce the appearance of cellulite. This diet includes foods that are high in protein, antioxidants, and fiber, while limiting processed foods, refined sugars, and saturated fats.

Anti-Inflammatory Diet

An anti-inflammatory diet is focused on reducing inflammation in the body, which can contribute to the development of cellulite. This type of diet emphasizes whole, nutrient-dense foods such as fruits, vegetables, lean protein, and healthy fats. It also restricts processed and sugary foods, which can increase inflammation.

Low-Carb Diet

A low-carb diet is a popular weight loss diet that has been shown to improve the appearance of cellulite. By limiting carbohydrate intake, the body is forced to burn fat for energy, which can lead to a reduction in overall body fat. This type of diet typically includes protein-rich foods such as meat, fish, eggs, and nuts, along with non-starchy vegetables.

Mediterranean Diet

The Mediterranean diet is a balanced and sustainable eating pattern that emphasizes whole foods such as fruits, vegetables, whole grains, legumes, fish, and healthy fats. This type of diet has been shown to reduce inflammation, promote weight loss, and improve skin health, all of which can help reduce the appearance of cellulite.  

In conclusion, while there is no “magic” diet to eliminate cellulite, following a healthy diet and lifestyle can help reduce its appearance. The diets mentioned above can be effective in reducing inflammation, promoting weight loss, and building and repairing connective tissue.

So, which is better for estrogen and fat loss in women? All diets can be effective, but it depends on the individual. Example:  A low calorie diet may be better for women who struggle with portion control and overeating, while a high protein diet may be better for women who want to improve body composition and maintain muscle mass.

CLICK HERE to Book your FREE 20 Minute Consultation with Coach LJ and see what diet is best for you.!  Guaranteed Results


What Diet is Best to get rid of Cellulite? – Part 1

Cellulite is a common skin condition that affects many women. It is characterized by dimpled, lumpy skin that can appear on the thighs, hips, buttocks, and other areas of the body. While cellulite is not harmful to one’s health, it can be unsightly and can negatively affect a person’s self-esteem. In this blog, we will discuss what cellulite is and what types of diets work best for reducing its appearance.

What is Cellulite? Cellulite is caused by the accumulation of fat cells beneath the skin’s surface, which push against connective tissue, causing it to pull downward and create a dimpled appearance. Cellulite can be influenced by many factors, including genetics, hormones, lifestyle, and diet.

Cellulite is a common cosmetic issue that affects many women. It is the result of fat cells pushing against connective tissues beneath the skin, causing a dimpled or lumpy appearance. While there are many factors that contribute to the development of cellulite, diet is one of the key players. In this blog, we will explore what cellulite is and what types of diets work best to reduce its appearance.

Diets that Work Best for Reducing Cellulite:

The Paleo Diet – The Paleo diet emphasizes whole foods and eliminates processed foods, refined sugars, and grains. This can help reduce inflammation in the body, which may contribute to cellulite. Additionally, the diet encourages the consumption of high-quality proteins, which can help build and repair connective tissues. The Paleo diet has been shown to reduce body fat, which can help reduce the appearance of cellulite.

Low-Calorie Diet: A low-calorie diet involves reducing daily caloric intake, usually by 500-1000 calories, to achieve a calorie deficit. This deficit helps to reduce body fat levels and improve estrogen balance. However, low-calorie diets can be difficult to sustain, leading to potential nutrient deficiencies and a slowed metabolism.

– Non-starchy vegetables, such as leafy greens, broccoli, and cauliflower

– Lean protein, such as chicken, turkey, fish, and tofu

– Whole grains, such as brown rice, quinoa, and whole wheat bread

– Fruits, such as berries, apples, and citrus fruits

High Protein Diet: A high protein diet involves consuming more protein than carbohydrates or fats, which can help regulate estrogen levels and improve body composition. Studies have shown that a high protein diet can help women lose fat, maintain muscle mass, and improve overall health. However, it’s important to choose lean protein sources and balance macro-nutrients. Some examples of high protein food choices include:

– Lean meats, such as chicken, turkey, fish, and lean cuts of beef

– Eggs and egg whites

– Low-fat dairy products, such as Greek yogurt and cottage cheese

– Plant-based protein sources, such as tofu, tempeh, and legumes

Studies have shown that a high protein diet can help women lose fat, maintain muscle mass, and improve overall health.

Ketosis Diet: The ketogenic diet involves consuming a high-fat, low-carbohydrate diet that induces ketosis. When in ketosis, the body uses fat for energy instead of glucose, leading to reduced body fat levels. However, the lack of carbohydrates can lead to nutrient deficiencies, and the long-term effects of a ketosis diet on estrogen levels are unknown.

Intermittent Fasting Diet: Intermittent fasting involves cycling between periods of eating and fasting, leading to improved insulin sensitivity, reduced body fat levels, and improved estrogen balance. Studies have shown that intermittent fasting can help women lose weight and improve overall health, but it may not be suitable for everyone and should be done under medical supervision.

So, which is better for estrogen and fat loss in women? All diets can be effective, but it depends on the individual. Example:  A low calorie diet may be better for women who struggle with portion control and overeating, while a high protein diet may be better for women who want to improve body composition and maintain muscle mass.

If you are looking to:

  1. Lose 10 lbs guaranteed.
  2. Trim inches off your thighs.
  3. Flatten your stomach.

AND are willing to commit…

CLICK HERE to Book your FREE 20 Minute Consultation with Coach LJ and see what diet is best for you.!  Guaranteed Results with his 8 week program!

Which Fat Loss Supplements Will Actually Work for Me?

Are you confused as to which supplements actually work for fat loss? We are here to help with a whole series of blogs dedicated to which supplements will actually help you lose fat!

In  part one of our readers blogs, "What fat loss supplements actually work?", we received a great questions regarding Omega 3 for fat loss.

"I keep hearing about good fats and why I should be taking them.  If I took good fats wouldn’t I just become fatter and what are the true benefits?  Also, what are Omega 3 fats? " - Cannon C.

Hey Cannon, the question "Which Fat loss supplements actually work? ", is one that I hear regularly.  First let’s get an understanding of fats.  

Fatty acids can be broken down into two main categories: Saturated and Unsaturated.  These two can be broken down into sub-categories as well, such as monounsaturated and polyunsaturated.  Fatty acids are made up of the number of carbon atoms and hydrogen molecules they can hold.  All fats have a combination of these with one being predominant.  

Fat is necessary for good health. Deficiencies of the so called “Good Fats” can cause health consequences.  Good Fats can be described as Omega 6 or Omega 3.   Omega 6 fats are highly consumed in our diet relative to Omega 3.  The ratio is up to 20:1 whereas it should be more of a 1:1 ratio.

Here at Sports Specific Training, we like to put our athletes on higher dosages of Omega 3 fats.  There are 3 types of Omega 3- ALA (found in flaxseed oil, hemp seed oil and walnuts) Docosahaexaenoic (DHA) and Eicosapentaenoic (EPA) which are found in fish and fish oils.  ALA is essential but does not convert well so I like to recommend fish oils to our athletes. 

Our brains are made up of 60% fat.  DHA is one of the most important fats for the brain and it is sometimes called “brain food”.  All omega 3 fats also help with the anti-inflammatory process of the body as well.  As well, a higher intake of Omega 3 leads to fat loss. 

When losing fat is your priority this is usually the first supplement I add to our athletes’ diets when they come into the Sports Specific Training Centre. 

Fish Oil can have benefits for the body with the following medical problems:

  • Cancer
  • Arthritis
  • Stroke
  • Colitis
  • Chronic fatigue syndrome

As mentioned I prefer a high dose of fish oils for my athletes depending upon their body fat levels – from 9-15 grams per day!  I like to use reputable companies that use higher grade fish oil such as Metagenics, Genestra, Organika, and Life Extension.

I instruct my athletes to take their fish oils with every meal.  A good trick to help avoid burping up fish a taste is to keep them in your freezer.  

Cannon, I hope this helps you understand Which Fat loss supplements actually work.

Good luck with your training and nutrition! 

Talking about good healthy nutrition....

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Does Vitamin D Affect Strength?

This week, I want to share an interesting finding involving Vitamin D deficiency in elite Danish swimmers (Human Kinetics Journals, Vol 27: Issue 5).

Most people with a basic understanding of nutrition know that Vitamin D is very important for bone health, metabolism and boosting the immune system. However, the discovery of Vitamin D receptors in muscle cells may indicate that it may also play a role in muscle contraction and athletic performance.

The study mentioned above conducted on young elite Danish swimmers reported an association between Vitamin D status and muscular strength. The main finding was that muscular strength as assessed by hand grip, was significantly higher in swimmers with sufficient Vitamin D status. The study found that 45 % of the swimmers had an insufficient vitamin D status.


Now the most common way to get Vitamin D is through direct exposure to ultraviolet radiation from the sun, the rest having to come through diet and supplementation. This is interesting, because it’s not uncommon for the sun to take a vacation for a while during Canadian winters. In addition, with swimmers training indoors for hours a day, they might find it especially difficult to meet their daily requirements during the winter months.

Want to know more about what SST teaches athletes about nutrition? Click here to visit our website or book an online nutrition consultation today!


Better pre-workout… Coffee or Beetroot juice? – Part 2 (of 2)

Over the past couple weeks, coffee has been smack in the middle of my blog spotlight. Deservedly so, I mean it stands alone as the only non-supplement capable of providing an ergogenic aid…right?

NOT SO FAST! The emergence of beetroot juice (that’s right, beetroot juice) may offer a viable competitor for coffee as the best dietary pre-workout!

Beetroot juice enhances exercise performance!

By now, most of you are probably thinking what the heck is beetroot juice and how can I use it as a pre-workout? Beets, carrots, rhubarb, spinach, bok choy (basically any dark green leafy veggie) contain a nutrient called inorganic nitrate. When we begin exercising, muscle contraction stimulates the production and release of nitric oxide (NO), which serves to dilate our blood vessels, thus allowing for increased blood flow to the working muscles.  However, during times of low oxygen availability or acidic environments (both occur during exercise), the production of NO becomes impaired. Cue in beetroot juice. During times of need (hypoxia, low pH), dietary nitrate is converted into nitrite and then finally into NO.

Ok, lets move on to the important stuff… does it actually improve performance?

The main benefit discovered thus far is reduced oxygen cost during submaximal exercise. This means that for any submaximal effort, your body does not need to consume as much oxygen. Your body becomes more efficient and you can work harder with less. This can improve your overall exercise capacity by allowing you to train longer.

In addition, exercise performance has also been enhanced by drinking beetroot juice prior to training. Participants that consumed 0.5L beetroot juice before completing 4 & 16km cycling time trials experienced an increase in power output compared to placebo controls for the same VO2. Also, their time to completion was significantly faster! Improvements in high intensity intermittent activities resembling sports have also been noted.

Unlike coffee which targets the CNS, the effects of beetroot juice seem to be targeted in the periphery. Enhanced blood flow and oxygen availability have several important functions that help improve exercise performance. The strongest evidence resides in the sparing of intramuscular phosphocreatine (provide energy for immediate, short duration bursts) stores and blunting the increases in ADP and Pi, which are metabolic bi-products of exercise that result in fatigue.

So coffee or beetroot juice? Well it eventually come down to personal preference. Some people are more sensitive to caffeine and others can’t handle the taste of beetroot juice.  At the end of the day (or beginning of your workout) The choice that will give you the best advantage is the one you can do consistently.  

Click here to get your free copy of your at home Quaran lean e-book for 14 days of workouts you can do to get ready to head back to the gym!

Better pre-workout… Coffee or Beetroot juice? – Part 1 (of 2)

Coffee Improves Endurance Performance.

Wake up, rush through your daily morning routine, and hurry out the door to make it to work on time. While waiting in the Timmy’s drive-thru line you can’t help but get an eerie feeling you forgot something. You continue on with full determination, knowing your morning “boost” is just a couple cars away. Does this sound like you?

Coffee is one of the most regularly consumed beverages, because it provides the energy and focus needed to get through our hectic days. Coffee’s main ingredient, caffeine, acts as a central nervous system (CNS) stimulator making us feel more alert and focused. In addition, coffee contains anti-oxidants, polyphenols, and tannins… all good for the body. For this reason, coffee has become a popular pre- workout choice of many athletes. But does it actually work?

Part 1 of this 2 part series will focus on coffee and its effects on endurance performance. Runners, cyclists, rowers, I have good news. COFFEE CAN IMPROVE PERFORMANCE!

In A 2016 review (1), coffee was reported to improve time to exhaustion trials by an average of 24% and time to completion trials by 3%… in a 2 hour race that’s over 3.5mins faster… can you say, new PR?!

These positive effects are largely due to caffeine blunting the inhibitory effects of adenosine. Adenosine is a neurotransmitter in the brain that “inhibits” the CNS. What you are left with are feelings of reduced perceived exertion, pain, and improved vigour during training. At the muscular level, caffeine aids in the excitation-contraction process by increasing Calcium flux. So far so good, right? Well it gets better… there does not seem to be a diuretic response or any other fluid level concerns that could hinder your performance… amazing!

However, what about those of us who aren’t triathletes, marathon runners, or Olympic rowers??

The truth is, the majority of the more common everyday  sports like hockey, basketball, football, baseball, etc, rely on more anaerobic energy systems, and are characterized by short, high intensity intermittent bouts of effort. Therefore, these sports may not receive the same ergogenic benefits from coffee.

Coffee Improves speed-endurance and high intensity intermittent exercise.

Unfortunately, the research on coffee as an ergogenic aid for anaerobic and power activities is not as clear cut. What we do know is that caffeine can aid individuals performing intermittent bouts of high intensity exercise lasting 4-6s long (most of our SST athletes fall under this category!!). In addition, sports requiring speed endurance (1-3min bursts) also seem to be aided by caffeine consumption.

What about resistance training? Can coffee improve my 1RM?

Sorry guys, not this time. Maximal strength seems to be unaffected by caffeine intake.

However… recent studies involving lower body repetitions to failure offer introductory evidence that caffeine improves endurance in the weight room. More reps = more growth = bigger, stronger, and more powerful legs.

  1. Coffee consumption enhances endurance performance.
  2. Coffee consumption can enhance some aspects of anaerobic and power performance.

What if I told you there may be another natural dietary food product that may be superior to coffee as a pre-workout?

That’s right, the emergence of beetroot juice as an ergogenic aid is receiving lots of attention in today’s sports science nutrition research!

Next week, we will find out exactly what all the “buzz” is about…

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Why Strength Training Is Vital For Basketball Players

The argument can be made that improvement in basketball requires a more diverse set of workouts than most any other sport. Successful players work regularly on agility, endurance, strength, flexibility, and coordination – to say nothing of specific skills and team practices. While endurance and skill work tend to win out as the biggest focal points for players looking to improve their games in totality though, we would contend that strength training should also be a major point of emphasis.

This is something we talk about with regard to football more often, with strength work representing an understood aspect of in-season training. This is only natural given the intense physicality of the sport. However, while a single basketball practice or game may not involve quite as much physicality as football, it can still be a grueling sport over the long term. A season, a summer of workouts, or even a full career can lead to enough wear and tear that, if you’ll forgive the cliché, only the strong survive.

This isn’t merely a suggestion from someone who values strength training though, nor is it the perspective of one coach. Rather, it’s an idea that’s regularly backed and exhibited by people at the top of the basketball world.

One example of this actually came very recently, in the form of an interview former All-Star Kevin Garnett gave with sportswriter and podcaster Bill Simmons. The main focus of the interview wound up being on some comments Garnett had about LeBron James but he offered some fascinating perspective on fitness as well. Garnett was never the bulkiest player in the game, but was known for toughness and endurance above all else. His lithe but rock-solid frame allowed him to impose his will upon heavier and more muscular opponents, making him an excellent person to advocate for strength training. In his interview, however, Garnett was actually speaking more to the strength of NBA legend and physical behemoth Shaquille O’Neal.

Confronting the common narrative that O’Neal occasionally payed out of shape, Garnett argued that his longtime opponent was actually bulking up intentionally earlier in seasons so that his body could withstand the gradual beating it would take over the course of half a year’s worth of games. Garnett was speaking specifically to the notion that basketball players need strength for the long term.

Another, more everyday example comes in the form of LeBron James, who may yet go down as the best player in the history of basketball. Right now most would still give that label to Michael Jordan, but the way James is still competing at the age of 34 indicates he still has time to establish the greatest legacy. Right now, people following the NBA have their clearest picture ever of what the data hawks and oddsmakers believe will happen in the league, thanks to the relatively new presence of U.S.-based bookies online. These bookies post odds for NBA action day in and day out, on the basis of information compiled by betting and gambling experts who are not just watching, but conducting thorough analysis of league activity.

Look to these online bookies and their NBA odds right now, and you’ll see the Lakers – led by LeBron James – favored in most of their games. The same bookies also show the Lakers as league-wide favorites (or perhaps co-favorites with their cross-town rival Clippers). How this factors into the strength discussion is simple: Look at LeBron James’s physique. He’s a famed physical specimen who works incredibly hard to maintain muscle and keep his body primed for long seasons, lengthy playoff runs, and all the attrition that goes with them. The online bookies are different from the fans (who widely admire James and generally want him to keep winning). They actually analyze the game to compile betting odds, and they’ve determined that a player who by all rights ought to be worn down and physically exhausted is still dominant enough to lead a title favorite. More than perhaps any other conceivable example, this speaks to the benefits of strength training for basketball players over time.

As a final example though, and perhaps a broader point toward development in younger players, we’d also point out that even the USA Basketball organization appears to openly value strength training. To backtrack somewhat, we’ll note that one reason a lot of basketball players neglect strength training is that they’re concerned it will negatively affect skills. For instance, a lot of players think that strengthening their arms or adding upper-body bulk will alter their shooting form.

USA Basketball included these ideas among its myths about basketball training. The program suggested that there’s no actual evidence for strength impacting shooting form, and argued that players serious about improving can work on shooting and strength training at the same time, and enjoy improvement with both facets.

Based on all of these examples and arguments, we’d support the idea that strength training is vital for developing basketball players. Building muscle may not be the only thing that’s important to work on, but it can help a player withstand a long, physical season or an active career, and it won’t get in the way of other aspects of the game.

Did DK Metcalf stunt his growth?

I am just watching the NFC Wild card game and DK Metcalf’s record day. 

Metcalf is a 6’4 220 lb chiseled wr whose father had him start lifting at the age of 6!!  Yes you read that correctly.  6 years old and lifting weights…did it stunt his growth…NO!  In fact research shows that 77% of people who lift weights at a young age are the tallest in their family

2.  Young athletes who train with weights are hurt much less then kids who don’t lift weights

3. Strength training is safe for kids as long as it is personalized and supervised

4. Strength training wil increase a young athletes mobility

5. Will strength training guarantee you a scholarship or play pro….no but I can assure you if you don’t you will have much less of an opportunity!

Now be like DK Metcalf and squat 100bs at the age of 6!!

If you want to get jacked try my 8 week speed /strength football program


Coach Larry Jusdanis


To read more on this subject … CLICK HERE!

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Becoming A Better & Well Rounded Athlete!

I’m going to go off on a little bit of a rant here… so bear with me. I’ve been in the sports training world for a few years now and there is one thing that really bugs me. Too many times I talk with young kids (6-12) and they tell me what sport they play either hockey, basketball or soccer are the common ones. I always have the same question for them, “Is that the only sport you play?” 75% of the kids say yes! This is a huge problem for young kids, we are specializing them way to early, and I will explain why!

Sports Are Fun!

When kids are young, sports is about having fun and getting them involved, meeting friends, most of them could really care less about who wins and who losses it’s just a fact. The parents in the stands care way more about that stuff. Young boys and girls should be playing all kinds of sports for two reasons;

  1. It will keep them interested in physical activity and it wont become boring
  2. They will be able to make more friends and interact with more people

Becoming A Better Well Rounded Athlete

I coach football so I see this all the time. When our OL and DL are un-athletic when they are young, one of them best ways to help with their coordination is to make them play Basketball. They are running, jumping sprinting all the while trying not to bump into people. It is literally the complete opposite of what they normally do! In the summer when the pro hockey guys come back to train when they first start doing speed work, it looks like they are running with skates on, at the end of the summer they look more smooth and natural because they have been doing other things than just SKATING! Playing more sports will allow you to become a more well rounded athlete!

Keeping the Competitive Fire Burning

During off season training it is very easy to fall into a rut, doing the same things over and over again. At SST we put such a big emphasis on competition and struggle but sometimes it gets hard to mimic that in the weight room. Every summer during the High Performance Camp when are athletes look like they are starting to get mentally drained we pull out the basketballs and head to the court. Right away you can see the competitiveness come right out of them while they are having fun! This is so important when training high level athletes, there needs to be hard work obviously but you need to keep them engaged!

At the end of the day, here is my point! Less than 1% of high school athletes will get a FULL Division 1 Scholarship for their respective sport! And 1% of the will go pro and make a living playing the sport that they love. Sure, sports can be the avenue that we scratch our competitive itch, but at the end of the day, young kids need to be having fun. Kids don’t care about all the stuff when they are in grade 3 they just want to have fun! SO, LET THEM!

If you’re looking for more information on preventing overuse injuries and making the weight room something they don’t dread, please Email Bskinner@sstcanada.com to schedule a complimentary demo session today!