Posts Tagged ‘fitness’

5 Reasons You Aren’t Losing Belly Fat & Sweet & Tangy Salmon Recipe

Posted: July 23, 2016 in AWESOMNESS, calefitness, SuperFit Body Boot Camp
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5 Reasons You Aren’t Losing Belly Fat
When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.
If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons.

Reason #1: Your Mediocre Workout

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason #2: Your Fork

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason #3: Your Stress Levels

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

Reason #4: Your Sleep Habits

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.

Reason #5: You’re Aging

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And I’m here to help. Call or email today to get started on an exercise program that will rid you of your belly fat once and for all. I’m here for you.

Picture This
Having trouble with motivation? Try this technique:

  1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
  2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
  3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
  4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

Sweet & Tangy Salmon
Here’s a protein-packed dinner recipe that will help you shed bell fat. Serve with a side of dark leafy greens. Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need…

  • 1 fillet of fresh Salmon
  • 1 cup Lite Soy Sauce or coconut aminos
  • 2 tablespoons fresh minced Ginger
  • ¼ cup honey
  1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
  2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
  3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.



flat abs

Bathing suit season is right around the corner…are you ready?

Most people want to slim down before baring it all, so I’m here to warn you of the 5 Flat Tummy Myths that could waste your time:

Myth #1: Do extra crunches to flatten your abs.

Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your tummy.

  • Tip: Don’t obsess about crunches – instead focus on fat burning.

Myth #2: Take diet pills to speed results.

I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down.

  • Tip: Don’t pop a pill – instead burn calories with intense exercise.


Myth #3: Turn to packaged diet products to boost results.

Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy.

  • Tip: Don’t eat packaged diet foods – instead stick with nutritious whole foods.


Myth #4: Avoid all carbohydrates in order to achieve tight abs.
Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while slimming down. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

  • Tip: Don’t give up all carbohydrates – instead stick with wholesome carbs.


Myth #5: Starve the chub away. 

Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

  • Tip: Don’t starve yourself – instead eat small wholesome meals throughout the day.

Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat tummy game plan. Here’s what you need to know in 3 simple steps:

Step One: No more junk.
The best way to do this is by purging your kitchen. Throw out the sugary, processed and fat-filled foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your beach-ready abs depend on what you eat – don’t eat junk!

Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.

Step Three: Come train with me.
This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you. 


First off, I’m making more SOLID and QUICK workout vids for your fat loss pleasure this week so stay tuned 🙂

Think about these boys every time you say to yourself “I didn’t have time to eat” or “I didn’t have time to eat something healthy”

Knowing the foods that fuel you and burn fat is a HUGE part of your fat loss and muscle building battle. Don’t worry ladies, you wont build bulky muscle unless you have a ton of testoserone so don’t worry!

First things first, know what your lean protein sources are, as well as your carbohydrate and fat sources. Don’t get caught at the grocery store thinking, “what the heck do I buy.” Prepare yourself to make life easy.



Some fantastic lean protein sources are:

egg whites, most sea foods, greek yogurt, beef jerky, cottage cheese, extra lean ground beef, whey protein etc…

Always be stocked to the brim with these guys in your fridge so that as soon as you open the door, you have awesome choices. Always be stocked up with vegetables, nuts, fruits, quinoa, brown rice, chick peas, kidney beans, black beans etc…




The trick is to never .. EVER get caught with your pants down and no solid foods in the fridge. From my experience that’s the #1 reason why people fall off the fat loss wagon. If the good stuff isn’t their, you immediately grab the easiest thing you can which is often CRAPOLA and carbohydrate packed.


Have fun with it and spend an afternoon preparing bulk meals for you week. Don’t actually take a whole afternoon but do set aside 2 hours and get er done. You are going to be soooooooo happy for the rest of the week when all you have to do is open the fridge and grab a prepared meal from a tupperware.  It feels FANTASTIC!!


If you don’t want to do it yourself, hire a cook to do it for you .. it only costs about 60 bucks.


Get away from the fast food AT ALL COST!! And if you absolutely have to eat out, go to the grocery store for some almonds and bluberries or go to dagwoods and get a 6 inch grilled sub on brown with a double serving of chicken.


There’s always a healthier solution so take the time and find it .. and every time you do, pat yourself on the back and reward yourself BUT DON’T REWARD YOUSELF WITH FOOD 😉





Here’s a huge one .. STOP WASTING TIME ON THE TREADMILL and get your butt into a BOOT CAMP where you can burn up to 1000 calories in only 1 hour!!!


Stop wasting time, wondering if what your doing is even working, moving around the gym in a daze from machine to machine. The same machines you’ve been using for the last few months. STOP THE BOREDOM!!!


Exercise can be a ton of FUN and get you FAST, LASTING results when you do it right so get busy!!

Text boot camp to 514 928 0585 to get a 100$ gift card for my upcoming become. I have 5 to hand out so first come first serve 😀


You gotta get sweaty often to get and stay SEXY and HEALTHY so do the deed, get excited about the body and health your working toward and take step every single day towards achieving that goal.



Heres on of my favorite quotes from the GREAT Big Willie (Will Smith):

You don’t try to build a wall. You don’t set out to build a wall. You don’t say your going to build the Biggest, Baddest, Greatest wall that has ever been built.

You don’t start there.

You say I’m going to lay this brick as perfectly as a brick can be laid and you do that every single day and soon you have a wall.



Rock on yall!!


TAKE ACTION and text “boot camp” to 514 928 0585 to get a 100$ gift card.





If you havent already checked out my online fitness magazine, make sure to do so. It’s freeee!!! And packed with AWESOME fitness info for you!

Rock on!!


90% of the time this is not the case! Yes, some people are luckier than others BUT 90 percent of the time, when you see someone who has a great body it’s because they’ve earned it.

It’s time for a solid quote from one of my favorite movies, MAN ON FIRE

“Theres trained, and theres untrained”

Having SUPERhealth and being in SUPERshape is a lifestyle and it takes alot of hard work. If you hate to work and you hate effort I’m sorry to say, you’ll never have a AWESOME bod.

If you’re not really taking care of your health and fitness take this one positive step in the right direction to get started:

1. Buy a little notebook and carry it around everywhere with you. Write down exactly what you eat and what time of day, and what you drink and what time of day and then look it over after 5 days.

If you’re not drinking AT LEAST 2-3 litres of water a day and are eating less than 3 solid meals you can take a baby step and first improve that. Thats all this is, baby steps and learning what does and doesn’t work. Take a few baby steps every day and be consistent, soon enough you’ll notice huge improvement.


Going back to the food log, make sure the 3 meals you’re eating every day are not build around carbs, ESPECIALLY if you’re not really exercising. Even better, start exercising by at least walking 20-30 minutes everyday and then you can have more carbs especially at breakfast.


Another important point I want to talk about is the difference between people who get results, and those who don’t. I can usually tell almost right away if a new client has what it takes to kick ass and get the body they want. This one thing is what makes or breaks 90% of people who are fed up and want to make a positive change and that’s MINDSET and how you talk to yourself.You can have all the most cutting edge tools for fat loss but if you don’t get in the right mindset you won’t achieve anything. (A beautiful thing is the effect of consistently working out and eating right, it often makes you feel 100x better about yourself and therefore improves your thoughts. )

Did you know you have over 10000 thoughts every day .. most of which you’re not even conscious of!! I couldn’t believe that when I heard it but then I started to pay attention a little and realized WOW .. my mind is always going! If you have no control over the way you talk to yourself because you’re not paying attention, you’re thoughts can ruin your life.

You’re probably saying, whats this guy talking about but bear with me for a sec. Heres an example from my life.

I love to workout during the day but about a year ago I had to change it up and start workout out after 9pm because I realized that I had 1000X more energy for my boot campers when I trained after rather than before.

So I started working out at night and HATED it!! I realized after a while of suffering that I was basically chanting over and over to myself while working out “I’m so tired”, “I feel like crap,” “this sux,” “I can’t do this,” … etc. Guess what, the more I said those things the more crummy I felt and each time my workout got worse and worse UNTILL I got SUPER fed up. I started to consciously change my thoughts and began to say to myself, “I’m so happy to be working out,” “I’ve got so much energy,” “I feel FANTASTIC,” “I’m a BEAST,” … etc. All of a sudden, like magic I started to feel fantastic and my workouts got better and better as I began to talk to myself better and better.

I don’t totally understand why it works but it does!!

So when I hear someone complaining, I know thats how their talking out loud and in their head.

Here’s my point, you have a goal, you want to get in FANTASTIC shape. You want to put on a bathing suit and feel amazing, walk down the beach and be proud of how you look. You want more energy and to not have to pound multiple coffees during the day to stay productive. You want to be healthy and know your taking care of your body which is a HUGE part of enjoying your life to the fullest.

You can do it!!! All you have to do is know you can do it and be willing to put the consistent effort into it daily. You have to stop thinking to yourself “I can’t do this,” “this is so hard,” I’m too tired to workout,” .. etc and start saying, “this is easy,” “I’m freekin AWESOME and I’m going to get to my goal,” “I love this and especially love the endorphin rush when I’m done,” .. etc. These are the thoughts that are going to fuel you and change you’re life!!

The tools in your fat loss aresenal are absolutely essential but not nearly as important as how you talk to yourself. If you’re positive and support yourself, you will find the path that will lead you to the health and body of your dreams. You WILL find the types of food you love and the types of workouts you love. Start supporting yourself with your thoughts and talking positive to yourself, the journey is all down hill from there 🙂

So do yourself a favor and take some steps today! Go to the grocery store and buy your favorite meats, veggies, fruits, nuts. Take a few hours sunday preparing healhty meals for the week that are mostly a lean protein source and vegetable.


NEVER say I didn’t have enough time to eat because that ballony .. make the time!!

Buy some frozen fruits or even better, fresh fruits and put them in the freezer. Make yourself a shake in the morning with those fresh fruits, a solid protein powder and a small handful of almonds, it’s delicious!!!

Go for a walk today or even better, join a program like a running group or a boot camp and follow through.

Try this circuit at home to get your heart rate up and blast some fat!!:

1. Run in place, high knees 30 seconds

2. Jump burpees 20

3. squat jumps 20

4. Front kick, side kick, back kick 10 reps each leg

5. 50 jumping jacks

6. Glute bridge 20 reps

7. side plank 20 count each side

Do that circuit for 10-15 mintutes resting only as needed.

Rock on!!


The #1 tip I can give to you, the one that will make all the difference in whether you get FAST, LASTING results or give up after a week is to TAKE BABY STEPS.

Don’t look for the quick fix in the form a magic bullet or a magic pill, it doesn’t exist!

When you see someone who’s in FANTASTIC shape 99% of the time that person has spent time perfecting their practice. Luckily there are short cuts to getting the quick results you’re looking for however, if you’re looking for quick results you have to make sure they LAST or else those fast results will disappear as fast as they came and you’ll be right back where you started if not worse off.

When I say take baby step, what I mean is find something small that you can do today to improve your health. It can be something as small as parking far away from the grocery store or work or avoiding the drive through. Start getting used to taking the time to move your body and not always rushing from one thing to the next.

It has to be enjoyable for you or else you won’t do it! I love to exercise because I’ve found the types of exercise that I’m passionate about. If you hate going to the gym, or hate lifting weights, or hate getting on the tread mill .. just don’t do it.

Find stuff that you like to do, it will take a little trial and error but you’ll find it. A boot camp is by far the funnest and fastest way to supercharge your fat loss and fitness results and you learn how to maintain those results even if you’re not at boot camp. Maybe yoga is your thing or boxing or running outside, your exercise passion is out there you just have to find it.

So take those baby steps every single day, fight off the urge to eat that poutine, go read an article a day on my health and fitness magazine to gain some perspective and use what you read! Go for a 30 minute walk with your favorite music on you ipod, or go climb a mountain!!

Just as important as taking those baby steps is to push your boundaries. We always set a line in the sand that we’re afraid to cross, the funny part is that usually the fears on the other side turn out to be nothing. I find whenever I’m procrastinating something it’s because I associate some sort of fear to it .. but every time I face a fear I look back and say to myself “that was nothing!” So push your boundaries and try new things as often as possible.

I always think to myself, when I’m on my deathbed, what regrets do I NOT want to have .. that always puts it into perspective for me 🙂

Most importantly, DON’T WASTE YOUR TIME.

It applies to pretty much EVERY part of life, getting a mentor is the best thing you can do because it can cut out years, LITERALLY YEARS of trial and error. Take a healthy short cut and learn about health and nutrition from someone who knows their stuff. Check out my online magazine for some awesome articles

Rock on!!