Posts Tagged ‘montreal’

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.


I love how the first 3 letters in diet are … DIE! What does that tell you?


You obviously have to eat right to be healthy and have your body look AMAZING. The foods you eat determine whether or not you’re going to have a strong lean body or be flabby and have a pancake butt.


Eating the right foods at the right times of day is only half the journey though, you have to exercise effectively which means don’t get on the treadmil or even worse the elliptical 5 days a week and expect FANTASTIC results.


Train like an athlete even if you’re the most uncoordinated person in the world .. you can still train like them to look and feel great!


Recently I had an AWESOME young lady join my boot camp with the goal of losing a bit of weight. When I first saw her I knew she had nothing to lose, all she needed was to build some solid lean muscle mass in the right areas to shape her body. AND developing that lean muscle in the right places startes with the boot camp workouts but ends with refueling her body afterwards with the right foods.


After her first 3 weeks, SUPERSteph definitely burned some fat but MORE IMPORTANTLY, she gained 6 pounds of lean muscle mass on all the right areas of her body to create one BOOM beach bod!!


It’s just that easy 🙂

Whether you have to lose 80 pounds or 0 pounds, the goal is NEVER to just lose weight .. the goal is to reshape your body by doing Metabolic resistance training (which is the BOMB for FAST, LASTING results) and eating the right foods at the right times of day. It only takes about 2-3 weeks to develop some solid habits, knowing exactly what to grab at the grocery store and when you open the fridge .. it’s all downhill from there 🙂


Every body has a different body, there is no universal fat loss method in terms of food that works well for everybody. Some people need more carbs than others, some need more protein etc. You have to get educated and find out what your body needs and once you know that, molding your body to look the way you want is SUPER EASY! All it takes is dedication, a clear picture of the way you want to look and feel, and setting weekly, monthly and even longer terms goals to stay on track.



“Success is 99% failure” so start failing ALOT in order to find what works. If you don’t move outside your comfort zone you’ll never know what’s out there.




Rock on!!



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!!


Have you ever got a gym membership, used it for a month or two and then kept it unused as a next week resolution saying to yourself “i’ll go to the gym on Monday” over and over?

Are you going to the gym 2, 3 or even 4 times a week and seeing little to now results month by month?

Are you walking around the gym in a daze wondering if what your doing is actually doing anything?

Is going to the gym comparative to going to the dentist in your mind?

If you answered yes to anyone of these quesitons, somethings REALLY wrong!

Working out, getting and staying in AMAZING shape does not have to be a burden and it absolutely shouldn’t be. If it is, it’s time for you to find an alternative that you enjoy and can be passionate about.

Life is WAY TO SHORT to be doing stuff you hate. If you can’t stand your job .. QUIT. If you don’t like your girlfriend or boyfriend, wife or husband then end it. Get rid of as many things as possible in your life that you don’t love and fill it with things that your passionate about. Now this obviously doesn’t apply to everything, theres very few of us that enjoy doing our taxes or doing the dishes ..

I’m getting pretty deep here, what I’m getting at is exercise and eating right is something that you have to do and you have to do it daily. It makes your body happy and improves your life 100 fold, the key is to find a way to enjoy it.

There are BILLIONS of possibilities out there for ever single aspect of your life and that goes for exercise and nutrition. Make a point of finding what you enjoy and get rid of all the stuff you don’t enjoy. If you like to run, well by golly go for a run and love every single minute of it. If you like to crank out pushups, squats and jump lunges with “eye of the tiger” BLASTING in the background then do that!! Do whatever brings you passion and love every single minute of it. You are most in touch with who you are when your doing what you love so don’t hold back .. do what you love and do it EVERY SINGLE DAY!!

One of the absolute best parts about boot camp is that it’s a ton of fun and you’re surrounded by awesome people who are kickin butt with you. Boot camp is about training HARD, getting FAST, LASTING results doing it and loving every single minute of it!!! Thats one option .. there are billions as I mentioned earlier so get out there and try out as many different types of exercise as you can. Eventually you’re going to find the ones that you look forward to every single day and then guess what .. ka-BOOM, you’ve got your winners!

Get out of your comfort zone and try different types of exercise, DO THE SAME with your nutrition. Experiment with all the different types of awesome natural foods to find your winning equations. Don’t get stuck eating the same stuff every single day because “it’s easy.”

Easy is easy .. but it’s not what makes life AMAZING.

Whenever I hear someone say I do it because I’m used to it, or its easy, or it’s a routine for me I think to myself this persons gotta try new things. I get stuck all the time doing things that I’m used to and whenever I change it up I’m ALWAYS stoked that I did. I recently cut my finger pretty badly so I couldn’t do the normal types of workouts that I love. I had to seriously change it up but after I felt FANTASTIC because I could feel that I worked a ton of new muscles that needed some love. I’m passionate about finding new workout methods, more and more effective tools to improve my practice which brings me passion and BOOM .. I’m fueled up!

So get you butt out there and try new things. I’m not just talking about exercise and nutrition, I’m talking about everything. Go out and face 1 fear every single day!!!

Don’t end up on your deathbed saying .. DAMN I wish I’d __________.

Rock on yall!!

My 3 week skinny jeans boot camp is coming up fast so reserve your spot asap, text “superfit” to 514 928 o585 to get dialed in at 50% off!!


Procrastination is part of being human though some of us fight it off and get productive almost every day. One of my favorite sayings is GSD .. Get sh*t DONE. The only way to achieve a goal is to take steps every single day towards achieving it. Imperfect action is a beautiful thing and gets you where you want to go so as Nike would say .. JUST DO IT!

One of the most effective ways to stay on track is to set a date for achieving a goal, write it down and put it somewhere you’ll see it often. When you have a set date you HAVE to achieve something it’s easier to see the end result and it keeps you on track and away from pushing the actions you have to take to the next day .. and the next .. and the next.

If you want to lose 20 p0unds your first step is done, you’ve got a goal. Now figure out a date you want to lose that 20 pounds by, calculate how many pounds you have to lose per week and everything you have to do to lose those pounds and you’re ready to ROCK!

I love setting dates for my goals, it helps me stay focused especially those days when I’m feeling SUPER lazy and just want to watch movies. As a matter a fact, I just got up from being near comatose on the couch to write this 🙂 What got me to get up and start working you may ask .. I have a bunch of goals written on a whiteboard where I can’t miss it in my man cave and I knew that this is not a lounge day for me so I kicked that lazy voice right in the face and got to work!!!

Ok, I had a cup of coffee too.

The cool thing is I don’t always reach the goals I set because I like to make them HUGE, but when the due date comes I’m always alot closer.

Goals must be:

  • Measurable
  • Written down
  • Set for a specific deadline
  • Realistic

I know, now I’m telling you to make them realistic but hey, it feels great to dream big! I like to make realistic and huge goals so try both and see what works best for you.

Deciding you want to lose 20 pounds and get into the sexiest skinny jeans EVER is a start but it’s not enough. You have to write down a plan of action, an imperfect plan but still a plan. As you go along be flexible by seeing what works and what doesn’t so your plan becomes more and more effective. There are so many different facets to losing weight and sooooo many tools that you learn along the way from teachers and researching for yourself. Strategic fasting is a really cool tool that works great when you do it right. Make sure when you’re eating to lose weight, that you change up what your doing often. Your body is an incredibly adaptable machine which is why you change up your workout often to avoid plateauing .. do the same with your eating habits by changeing up what you’re eating and your grouping of food types for MAXIMUM results.

For example, go without carbs except in the morning for 5-7 days and then have a carb load day and strategically fast the next day by drinking tons of water, green tea and eating green veggies. There are tons of tools like that and the way you learn them is by taking steps every day towards your goal.

The BEST way to get FAST, LASTING fat loss is in my boot camp so TAKE ACTION and reserve your spot (I’ve got 9 left) for my badass 3 week SKINNY JEANS boot camp thats starting in 2 weeks, text “skinny jeans” to 5149280585 or give me a shout and I’ll get you dialed in 🙂

Follow my advice and attend minimum 2-3 boot camps a week and you WILL lose 10-15 pounds in 3 weeks GUARANTEED.

And to make it that much better, if you bring a friend you both get in for 1/2 price!!

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!!