Posts Tagged ‘weight loss’

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 just tried this, it’s DELISH! Get a very lean cut pork chop so you get a higher protein ration. High protein = more fat burn and lean muscle gain 🙂

Servings: 4

Here’s what you need…

  • 2 apples, chopped
  • 1 medium yellow onion, chopped
  • 2 Tablespoons coconut oil
  • cinnamon
  • sea salt
  • 4 lean pork chops
  • 1/4 cup white wine
  • 1/4 cup sliced almonds
  1. In a large skillet warm 1 Tablespoon of the coconut oil over medium heat. Add the apples and onions. Sauté for 5 minutes until the apples are tender.
  2. Remove the apples and onions from the pan.
  3. Add the remaining Tablespoon of coconut oil to the pan and leave the heat on medium. Sprinkle cinnamon and salt on both sides of the pork chops then rub in.
  4. Place the pork chops in the pan, sear on each side for 2 minutes.
  5. Add the wine and bring to a boil. Add the apples and onions back to the pan, cover and cook for about 6 minutes.
  6. Sprinkle with the almonds and serve the chops with a generous helping of the apples and onions.

Nutritional Analysis: One serving equals: 296 calories, 12g fat, 94mg sodium, 10g carbohydrate, 2g fiber, and 21g protein

Share this fat burning recipe with your friend:

Coach C
Body Transformation Coaching Program

You’re on a mission to slim down and tone up – it’s REALLY focus on fat loss and building lean muscle, rather than simply weight loss.

Losing pounds on the scale feels good, but if those pounds are precious muscle, then you’re actually hurting your fat loss.

In order to ensure that the weight you’re losing is FAT and not MUSCLE take the following 15 Essential Fat Loss Tips to heart…


Fat Loss Tip #1: Track Weekly Inches AND Weight:

Tracking your calories is important, but it’s more important to be shedding fat and building lean muscle as mentioned above. The quality of your meals and how you group them is just as, if not more important than the calorie count.

You have to get enough lean protein throughout the day. Gluten free carbs and healthy fat are also very important but should never be grouped together at a meal. Depending on what phase you’re in, you’ll be either grouping high protein & performance carbs OR high protein & healthy fat.

For Custom Meal Plans & Custom Workouts uploaded directly to your phone – sign up for my Body Transformation Coaching Program ==> BODY TRANSFORMATION PROGRAM
Fat Loss Tip #2: Eat Breakfast

Possibly the most fundamental fat loss tip of all time, breakfast with a LEAN protein source will help kick start your fat loss metabolism throughout the morning, letting you get to lunch without being tempted by that mid-morning doughnut.

Fat Loss Tip #3: NEVER get hungry

Dieters often fast until they can’t take it any longer. Unfortunately, many poor choices are made in the heat of hunger. Keep healthy (high protein) snacks nearby to stave off hunger and drink plenty of water to avoid eating when you should be drinking.

Fat Loss Tip #4: Underestimate Your Routine

Yes, you just pumped iron for an hour and ran six miles. But you probably didn’t burn as many calories as you think. To keep from overeating after a workout, grab a bite immediately after, but make it a small bite. And drink plenty of water. Then wait. Your brain needs time to tell your body it’s full.

Fat Loss Tip #5: Stay Home

Your favorite restaurant may be calling your name, but don’t listen! By cooking your own dinner at home, you’ll sidestep a variety of pitfalls that occur while eating out.

Spend a few hours over the weekend – prepping as many meals as you can, or all your meals for the week 🙂 Seperate them into individual plastic containers so you’re ready for the week.

When you eat often throughout the day, you’re blood sugar will remain level preventing late night cravings/binges.

Fat Loss Tip #6: Reduce Alcohol Intake

It helps you relax and—if you drink red wine—can offer health benefits. But alcohol also comes with a lot of useless calories. To avoid having more calories to burn than necessary, skip the bar and grab another glass of water.

Fat Loss Tip #7: Redirect

Sticking with a fat loss plan gets hard. The next time it gets unbearable, grab your phone and walk out of the danger zone (your kitchen) and call a friend or loved one. Ask how life is going or plan a movie night—just talk about whatever will take your mind off the temptation that will ruin your efforts.

Fat Loss Tip #8: Hit the Hay

Remember when your parents gave you a curfew because “Nothing good happens after midnight”? This is particularly true when fat loss is your goal. Get to bed to avoid late-night snacking and help your body function its best!

Fat Loss Tip #9: Go Green (First)

There are lots of good foods out there that you need—lean meats, dairy, etc. But don’t let these be the bulk of your diet. Start your meals with something healthy and green to keep your carb count low.

Fat Loss Tip #10: Weigh Yourself & Measure Yourself

You might not like the idea of jumping on the scale, but if you don’t weigh yourself, you may not recognize your progress. Just as you should count your calories, you should also count your pounds and make adjustments to your eating and exercise routines as needed.

Measuring yourself is just as important as the weight – when you workout and follow a performance meal plan, your goal is to build lean sexy muscle while shedding fat.

If you gain 2 pounds of muscle and lose 3 pounds of fat in a week, you’ll only see a 1 pound different one the scale – BUT your inches will drop more drastically.

Customized Meal Plans + Customized Workouts uploaded directly to your phone: ==> BODY TRANSFORMATION PROGRAM
Fat Loss Tip #11: Disconnect Diet from Life

Life comes with ups and downs. Your diet should not. When stressed, don’t go to the vending machine. Put on your walking shoes and get going.

Fat Loss Tip #12: Keep the Burn Going

Working out is not supposed to be a walk in the park. To push your body to its potential and to burn more calories, don’t take long breaks between exercises. Rest no more than 30 seconds after an exercise to keep your body shedding calories and pounds.

Fat Loss Tip #13: Goodbye Sugary Sweet

Everyone needs a quick sweet on occasion. Make sure yours is natural, whole fruit rather than regular old sugar. Every day, it seems more research is showing that refined sugars and high-fructose corn syrup increase your likelihood of weight gain more than anything else.

Fat Loss Tip #14: Move Now!

Maintaining a consistent, challenging exercise program is essential for your fat loss, but don’t let that be your only exercise. Build 15-minute windows throughout your day during which you can take a brisk walk. You’ll be more alert at work and the pounds will keep dropping.


Fat Loss Tip #15: Don’t Give Up

You may think it’s too easy a tip to list, but very few people have the will power necessary to keep with a program long enough to see the desired results. Commit yourself today to being one of those few. If you’re not yet one of my esteemed clients then now is the time to join in and experience a whole new level of fitness and fat loss. Reply to this email or give me a call today to get started.

Let me know if you have questions,

Coach C



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.





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 🙂