Category Archives: Fitness Training

Stephanie Joanne – Fitness Ambassador

Muscle Bombshell had the pleasure of interviewing Stephanie, an all around fitness guru.

Here is more about Stephanie…

Stephanie Joanne emerged into Toronto’s Fitness Industry in 2001. Since then she found herself working in many different capacities.

She has worked as a Personal Trainer, Club Consultant, Group Fitness Instructor, Studio owner and everything in between. Currently she is also managing some of Toronto’s most prestigious fitness facilities (Extreme Fitness) and is an ambassador for healthy, natural living.

She is training Toronto’s most high profile Television personalities and athletes. Regular appearances on CityLine and CityNews as their health and wellness expert have put her at the top of her game.

Stephanie’s passion for fitness originated in her early childhood where sports and active lifestyles were naturally encouraged. Her love for competition and fitness directed her to pursue a background in Kinesiology at York University in Toronto. Her love for people and passion for fitness created the genesis of a partnership between IST and Stephanie Joanne.

To date she has achieved many accomplishments in the industry. An impressive roster of clients and testimonials, co-owner of her own supplement company (Supplements Together), a self named line of nutritional products, a role as media liaison and ambassador to Toronto s Extreme Fitness shows us that this girl is not slowing down any time soon. She has well established herself in Toronto as a respected Fitness Guru and with all the projects she has on the go you will sure be seeing a lot of her to come.

Stephanie’s philosophy for her clients is to stress balance integrating fitness, nutrition and mental well-being. In hopes to share with as many people as she can, she embarks on a journey of showing you how to love your body through natural nutrition and supplementing with quality products.

Stephanie lives in Toronto Ontario. She has traveled to 19 countries and has lived in Holland (where she was born), Germany, and the United States. Stephanie’s nationality is Dutch and Chinese. Well versed and well cultured, she understands that health is universal. She loves her family and has a passion for adventure and travel.

1. Briefly share with us your background (Education, Interests, position etc.)?

I have a Kinesiology background from York University and have been in the  fitness industry for 10 years. I’ve worked my way up the corporate fitness ladder and I am a proud ambassador for the Extreme Fitness brand. Today I am the Media Liaison for Extreme Fitness, health and wellness expert for Canada s #1 most watched morning show (CityLine) , Celebrity trainer, co-owner of Supplements Together and I have a self named line of Supplements. In terms of interests, I’m a gym girl! Although I do need my dose of yoga, dancing and adventure too. Currently I am living in Toronto.

2. Who has inspired you the most to succeed as a Fitness Career?

When I started it was very much a boys club (It has since changed…) The boys who spent all the time teaching me all the ins and outs of fitness have really contributed to my success in the industry and have cheered me on. Today however I must say I am inspired every single day by my clients. There is nothing more inspiring and rewarding that having the opportunity to introduce fitness into someones life.

3. What is your training philosophy for your clients?

Its really important for me to stress Balance. Mental, emotional and physical well being are all part of my training. I always do a complete lifestyle analysis. In order for me to confidently maximize results for my clients I must know what they are doing when I am not with them.

I believe down to my very core that you can not get the most out of life without fitness and feeling good in your skin. It is because of this that I will do my best every day to push fitness and health to as many as I can.

Fitness to me is so much more than a chizzled exterior. It being strong and powerful in your body! Its having energy and a hop in your step everyday. Its loving life!

4. When is your next appearance?

I will be back on CityLine on August 24th and again in September. I will be attending several fitness and health related events on behalf of Extreme Fitness and Supplements together so I’m sure I will see everyone at the shows. I keep everyone updated on my twitter and Facebook as to what I’m up to.

5. What  is your message?

That a fit life is a great life. Think about fitness from the inside out. Obsess more about living in a strong and healthy body instead of a ripped and toned one, with this in mind your body will change the way you want it to naturally.

Take care of the most complicated and important machine you will ever have to operate in your life…your body!

Remember…its all about the journey!

6. Where can fans find out more about you (website, published magazines, etc.)? (there is a “SJ” in the news sections for all my published work)!/StefJoanne


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Fitness Competition – Diet and Training

Featured Writer: Angelique Kronebusch

When competition season comes around, most of us are starting our intense training and diet 12 weeks out. Some of us have a hard time losing the fat off our bodies, and most of the time that has to do with diet.

As a Trainer, I have put lots of competitors through exhausting work outs and I make sure to keep on top of what my clients are eating so that they get the best results. This can be an emotional time for most people, especially first time competitors because they have no idea what to expect as an end result and the doubts start to plague their minds.

Sometimes these doubts get too stressful and confusing, and this is when competitors let their emotions get in the way of their goals. Self sabotage with food is a big problem with competition prep which can be damaging for their weight loss goals.

We all need to remember that Food is Fuel and the things that we are craving is not going to help us achieve our goals of hitting the stage if the binging starts every other day. In your mind you have to ask yourself why you feel this way and why do you feel the need to sabotage yourself? Its not worth it and you only have 12 weeks to give it all you got, so this is your time and your dream, don’t crush your own dream!

After 4 years of competitions, I have found interesting ways to eat food so it does not taste boring. Competition diet does not have to consist of dry chicken and plain spinach. Open your mind to new things like using natural spices on your foods and adding garlic and onions with your veggies and grilling everything on the barbecue. Food can be interesting again, and the old bodybuilding ways of eating boiled chicken is behind us.

Sometimes it is the way we are training that is effecting our weight loss. Have you been doing the same routine for month now? Maybe its time to switch it up to full body routines with lots of compound movements to really blast your muscles and shock your body.

Make your cardio sessions count! I know a lot of people that still go twice per day and do 1 hour of continuous cardio in the morning, then again at night. If I did this, I would probably never compete again! Continuous cardio is fine, but I rather work harder a few times per week with high intensity interval training as my cardio, pushing as hard as I can for 20 minutes.

1. Stairs

Find a steep set of stairs and lots of them and run up and down, switch it up by doing walking lunges on the way up, or jump up one flight with both feet and run the next. I have a set of stairs I go to 1-2 times per week which consist of 106 steps all the way up. I will run up them 10 times with no breaks in between. I like this type of workout because its challenging and works the calves, and when you are done you are shaking and sweating. Now that is a work out!

2. Intervals on the treadmill

If you are on the treadmill, why not switch it up to interval training? Make it a challenge by increasing the grade to 5%. Walk 1 minute, then run as fast as possible for 1 minute. Do this until you reach 20 minutes and trust me you will be dripping with sweat by the end.

3. Plyometrics

I love plyometrics, very challenging and never boring. Try a plyometric circuit with 3 different exercises with 20 to 30 repetitions and no rest until you have done 3 sets, then off to the next series of plyometrics. I recommend 15-20 minutes then a cool down walk on the treadmill.

4. Rowing Machine

For some reason the rowing machine makes me want to scream and run the opposite direction. This machine is much easier when you have a longer reach. Set the rowing machine to the highest tension and set the intervals to 300 meters with a 30 second rest. Your goal is to get to 0 meters as fast as possible for 5 sets.

These are my secrets to getting stage ready! Remember, you are doing this for yourself and no one else, give it all you have, eat clean and train hard. The results at the end will be worth it and you will feel great sticking to your diet and hard training, especially when you get your pictures back from the big day.


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