Tag Archives: Stephanie Joanne

Help I’m about to cheat….ON MY DIET

Girl with Hamburger

By: Stephanie Joanne

This is always a popular topic around the gym! How do you keep yourself on track? Fitness trainers will have lots of tips and tricks that we use to make sure we stick to the plan! Of course it comes down to motivation. Really what fitness program is complete without sounds nutrition? Here are some tricks of the trade to keep you in check as far as your diet is concerned.

1.Schedule- Know exactly what time your meals will be for the day. This way you know that anything other than those set times are off limit and your body doesn’t really need it.

2.Stop emotional eating- Learn to deal with the pains in your life instead of searching for food to comfort. Find something else to do to occupy your mind…exercise!

3.Sauce- Ditch it all together. Get into the habit or ordering and preparing your food without sauce. Believe me you will get used to it and once you do it will actually start to gross you out when you see it again. New best friends…mustard and hot sauce…enjoy!

4.H20- Drink 2 huge glasses of water…often our bodies mistake hunger for thirst. Drink up!

5.Gum- Chew some gym!

6.Thoughts- Consider that you want what you can’t have because you know you “can’t” have it. Don’t let your mind play these games one you!

7.Let it pass- ask yourself “If I resist eating this, later won’t I feel this amazing sense of accomplishment?” Worth it!

Remember…nothing tastes better than fit feels! Stick to the plan and love it!

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Ditch the Fragile by Stephanie Joanne

Stephanie Joanne

To define the word fragile would be, easily broken, shattered, or damaged, delicate, brittle or frail. Are these the reasons why most ladies still steer far away from the weight room?

The fear of the weight room is so overwhelming for most of my female clients when they are starting out at the gym.

Fast forward a few months and they can’t get enough of it. I wish it were as simple as telling them to just not care what people think and stop thinking you’re going to embarrass yourself.

I must also address the nonsense idea that you are going to put on muscle. If your goal is to lose weight or tone up, realize that the only way to do this is to put on some good old lean muscle. So put your game face on and hit the weight room full force.

Be the powerful woman you know you are and strive for some strength within you. Once you peel away your shy self, and feel how empowering your body can make you feel, you will forever be addicted to using your muscle!

Here are some ways to “peel away the fragile” of the weight room today:

Step one- Ask for help! Trainers, members, anyone…we love talking fitness. I personally love when someone asks me for help with an exercise they are unsure of on the gym floor. Most trainers come with Egos, feed those slightly and we’re all yours.

Step two- Believe that you will not bulk up. It is actually impossible to do so as our bodies just do not have the genetic makeup. If you want to be lean and toned, you must lift weights and yes heavy weights.

Step three- Educated yourself. take time to learn about your body. There are a ton of resources online to help you. The amounts of time you spend thinking about what you wish you had could be converted into time well spend researching some new moves.

Step four- Just go! Start today..stop thinking about it. The sooner you grab that dumbbell and enter that dreaded weight room zone the sooner you will feel like the Muscle Bombshell that you already are.

 Lose the fragile and I’ll see you in the weight room!

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Muscle Bombshell

Muscle Bombshell caught up with the beautiful Elizabeth Crisante today, we had the pleasure of asking her about the much hyped Lingerie Football league. The fitness world will most certainly tune in to watch this Bombshell on the field. When she is not with her team, she is also a personal trainer at Extreme Fitness in Toronto.

Here is more on our newest Bombshell…

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

I have a BA with a major in religious studies and minor in sociology, I studied at St. Francis Xavier University and Ryerson University.  I love horseback ridding, swimming, wake-boarding, football, and working out.  Weight training can be very addictive for me and is a fantastic outlet for me to clear my mind.

I currently play football; I am middle Linebacker for The Toronto Triumph, an expansion team in the Lingerie Football League.  It is new to Canada as well as new to me. I have never played football before but I have now become obsessed.

I am also a personal trainer so my introduction to football has also spiced up my own workout routine as well as my clients.

 Who has inspired you the most to succeed as a Fitness Competitor? 

I have been inspired by friends who play football, watching the dedication and focus they had on and off season was remarkable to me, leaving such an impact that when I had the opportunity to play football I knew it was the next challenge I needed to prove to myself the level of dedication and focus I was capable of.

My teammates now currently inspire me everyday, they are extremely hard working, funny, and driven women!

Where can fans find out more about you (website, published magazines, etc.)?

Our first home game is this September 17th, 2011 at the Richo coliseum, Toronto Triumph vs. Tampa Breeze.

You will see me #5 as well as my other very lovely teammates tearing up the gridiron. It is definitely an event you must attend!

Fans can find more of me on my Facebook page and more about The Toronto Triumph on our Facebook Fanpage Toronto Triumph , or the Lingerie Football League website www.lflus.com.

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Motivation Please

Stephanie Joanne

 One day I will get back into it. One day I will start my diet again. This is my last cheat meal for a while. I can do this. Sound familiar? These are all examples of the kind of “positive” self-talk I know my clients engage in on a daily basis. How do I know this?Simple, because they tell me. I know your intentions are all in the right places but when times comes, it doesn’t quite happen just as planned. Something just always happens to come up to sabotage your efforts whether you are talking about training, diet or both.

 So lets call a spade a spade. Stop trying to convince yourself that one day it will all work out as planned when the things around you so called change. Instead, you must first do the work outside of the gym and kitchen to really get in tune with your good old motivation.

Here are 6 simple ways to help you make today your day:

GOALS– Write them down. No doubt you have heard this many times but the question is have you actually done it. It amazes me how many of my clients know they should do this, yet feel they can skip this part of the equation. Please don’t move past this step without having something SMART written down (specific, measurable, attainable, realistic, and timely).

ATTITUDE– A winning attitude is a must. When is the last time you were happy with your fitness efforts? Get back into that frame of mind. Repeatedly telling yourself how unhappy you are in your current shape will manifest negativity in you. Create positive self-talk. If you catch yourself in a moment and you don’t feel good about yourself or your body you must “flip the switch”. The way you feel at any given moment is a choice. Choose to feel powerful, strong and determined. Its work at first but you must do whatever it takes to have the right attitude. Soon, before you know it “flipping the switch” will happen quite easily. Don’t miss a killer workout because of a bad attitude. Literally tell yourself to dismiss thoughts that are not empowering and keep your eye on the prize!

ENVISION– Literally vision the satisfaction you can get out of committing to something. Something big like a longer-term fitness regimen or food management plan or something shorter like sticking to todays spin class. It feels so good when you set out to do something and you follow through. Allow this increased self-respect to drive your motivation. After all, you are doing this for you! Don’t let yourself down.

ENROL– No, this doesn’t mean sign up for something. To me this means letting the people around you know (enrolling them) what you are doing and how important it is to you. Relationships affect our lives a great deal on a daily basis so it is important that you have support. It may take time for everyone to buy into how serious you are taking this. Thank them ahead of time for their support and get them on board. The simple exercise of telling someone else about your goals will motivate you to follow through.

SCHEDULE– Write down everything you plan to do in terms of fitness and perhaps even meals ahead of time. As the days go by use this calendar to reflect. Did you complete every workout and not cheat on your diet. Make these notes on your calendar. Having this on paper infront of you can serve as a tool to keep you on track. Note down your feelings as well. Was it difficult or easy, this way you will be able to look back and reflect on your hard work. It will be so very rewarding when you look back and are able to mark day after day of success!

ENJOY THE JOURNEY– Its not about where you get but about how you get there. Certainly you have heard this before… stop and take a moment and really take this in. To wrap your head around this another way, when you finally reach your goal (which by the way you will still not be happy with because you will have new goals) how will you feel? Good, right? Yes, you will feel good because you did it. The feeling of accomplishment will be overwhelming. What did you accomplish? The Journey! It all comes to the journey. Embrace the bumps in the road. Allow yourself to have off days, allow yourself the odd feeling of wanting to give up, as this too is part of the journey. Leave it as just that, chuckle at it, and move on. We all experience it!

There you have it. Time to dig deep and lay the groundwork on how you are going to be motivated to see your goal through. Start only when you have your goal and your goal is clear. Don’t take yourself too seriously or compare yourself to anyone else. However, do this prep work ahead of time and you will be looking back and saying…. I DID IT! Good Luck.

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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.)?

www.stephaniejoanne.com (there is a “SJ” in the news sections for all my published work)


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