Posts Tagged ‘nutrition’

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!!



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!!


We all know the absolute hardest part of you body to hit with fat loss is your stomach, especially the lower part. For most people it’s the first place we gain weight and is therefore the last place we lose it.


The key here is that every bodies body is not build the same, some people need more carbs for fat loss and some need MUCH less. You can diet until you’re blue in the face, but if you don’t answer your bodies nutritional need, you won’t lose the fat.


The key is customized nutrition which assures your body is getting the right groupings of food which prevents your body from going into starvation mode.


Remember the key, you can exercise until your blue in the face without getting the LEAN body you want if you’re not ALSO building your body in the kitchen.






You build that lean muscle by doing the right types of workouts and by eating the right types of food at the right times.


So if you can’t get into SUPERFIT BODY BOOT CAMP for MAX fat loss and customized nutritional advice, take a big step towards the lean body you want by learning how to lose weight from home with this customized eating program.




Fitness models DO NOT look like the pics you see of them all the time. They take 1-2 weeks to prepare their bodies for their shoots and they cut down by eating the right foods.  What does this mean for you? It means you simply have to learn the tools that work for your body in order to cut down as the fitness models do. ITS THAT SIMPLE.




Rock on!!


And send me your before and after pics to gloat 🙂






Your body is pretty dang smart and adapts incredibly fast but when it comes to the difference between starvation and dieting .. your body is clueless and can’t tell the difference. Dieting is similar to starving only not as extreme.

You’re taking in less calories than you need in order to lose weight and for your body, thats a problem.

Fortunately when you start a diet it takes your body a little while to react and go into starvation mode but when it does, your metabolism slows, fat storing hormones increase and fat burning hormones decrease which sucks big time for fat loss but is AWESOME for you. Now you’re saying to yourself, “this guys out to lunch, how does me storing more fat and losing less weight good for me ..”

Let me back track for a second and then tell you why it’s great news for you. The hormone Leptin is pretty much the general that gives the orders to all your fat burning and storing hormones telling your body whether or not it’s time to burn fat and lose weight or store fat in case of possible starvation. Storing fat is a defense mechanism because fat is warm and its a long term energy source which keeps you alive longer in case you are actually starving.

So in order to lose weight you have to consume less calories than you expend while keeping your leptin levels up so that your body doesn’t go into starvation mode and continues burning fat.

Back to why it’s awesome for you when your metablism slows. It usually takes about a week for your Leptin levels to decrease then slowing your metabolism and to counteract that I want you to chow down on chocolate!!!


Yes, let the cheating begin!! In order to counteract the low leptin levels and prevent your metablism from slowing you get to eat chocolate or pizza or any other cheat food you can think of. Thats why I always stick with the 80% 20% rule with my clients, eat properly 80% and cheat 20% of the time each week in order to keep those Leptin levels up preventing your body from going into starvation mode. I know, it’s pretty awesome eh!!

So when you feel like your fat loss is starting to plateau .. go ahead and cheat like a fiend guilt free 🙂 in order to get your Leptin levels back up and supercharge your fat loss.

I’ll bet you’re starting to see that fat loss is easy when you understand your body and how it reacts to what you eat. The key is to stay one step ahead of your body and prevent it from thinking your stranded in a jungle starving, surviving on tree trunk grubs .. Mmmmmmm.

Now I’m really excited because I’ve got a second tool that perfectly complements the first I just gave you. This second tool will supercharge your fat loss EVEN MORE .. ka-BOOM.

After your cheat day, chowing down on pizza, pringles, a MASSIVE steak with scalloped potatoes, poutine, chilly dogs .. I’m getting wayyyy to carried away here .. so after the cheating your bodies LEPTIN levels are through the roof and your body is saying I’m definitely not starving in the jungle.  Because those LEPTIN levels are so high your body is primed for a huge calorie deficit the next day which you will achieve by eating very few calories the next day and by burning even more calories with specific and effective types of exercise.

To strategically fast the next day, eat very few calories but make sure those calories are from nutrtient rich foods so get your lean protein source and green vegetables and make sure to have a multivitamin and a condensed greens supplement which is packed with the phytochemicals.

For the exercise you’re going to mix interval training with circuit interval training for maximum calorie burn in the shortest period of time.

Rock on!!

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