Need a new workout program?  Time restricted? 

Is your goal weight loss, strength, building muscle, or sport conditioning? 

Download a new workout program to your iPod, nano, iPhone, Zune, or printout the workout programs from computers & laptops.

Health & Nutrition Articles

SPORTS NUTRITION PYRAMID  Click here - to see full size

 FITNESS AND NUTRITION JOURNAL - Click here for printable version.

Click here - Vegetarian Food Guide Pyramid

Click here for article - How to Read Food Labels

Click here for article - No More Weight Loss - Gain Weight Control!

Click here for article - The Diet Roller Coaster. Are You On It?

Click here for article - The Protein with Tales and Scales

Click here for article - The Drive-Thru Era

Click here for article - No More Yolks Folks!

Click here for article - The 5 Meals a Day Eating Plan

Click here for article - Dining Out: Making Better Choices

Click here for article - Fruit and Weight Loss

Click here for article - Reducing the F Word

Recipes

Click here - Breakfast Blintzes

Click here - Lite Eggs Benedict

Click here - Fruity Oatmeal

Click here - Feathery Pancakes

Click here - Maple Fruit Compote

Click here - Crab Cakes

Click here - Orange Beef StirFry

Click here - Herbed Couscous and Vegetables

Click here - Curried Chicken and Rice

Click here - Chicken Marsala

Click here - Beef and Brew

Click here - Big Haus Burritos

Click here - Barbeque Turkey

Click here - Cornmeal Pancakes with Apple Sauce

Click here - Rum Bananas

Click here - Peanut Oatmeal Cookies

Click here - Low Fat Carrot Cake

 Be sure to bookmark this page.  Content of interest is being added daily.

Testimonials

"My Health Care Providers all highly recommended making regular exercise part of my necessary lifestyle changes. As someone recovering from an extended illness and now dealing with a chronic condition, my major concern was that I might further hurt myself.

Dan makes sure I have fun and he keeps me motivated. He routinely adjusts my training program to prevent further joint damage, keep me from getting bored and to build up my strength and endurance. I trust his knowledge and techniques because I am achieving great results and feeling better and better about life. Dan’s terrific!"
- Laurie Stansfield
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"Steph is great at keeping my work out routine fresh and new. I’m getting great results! I can see my body changing – getting more firm and tone.She’ll push you and challenge you and make you sweat, but you definitely see the fruits of your labor! Steph motivates me and is great at listening and adapting exercise techniques to suit my comfort levels without sacrificing a good work out. Thanks Steph!" - Nicole L.
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"Before starting withSteph, I had never broken a noticeable sweat at the gym. Within the first 5 minutes with her, I was dripping all over the place.

After just 4 sessions with Steph, I had dropped 2% body fat and felt absolutely amazing.I have visibledefinition everywhere.

She brings a fresh and fun variety to working out and pushes me to work harder than I ever have before. When I would have normally given up, there Steph is rooting me on and making me laugh.

I look forward to working out with her everytime, not just because I know I will look better and better after each and every session, but also because she is a great person to talk to, laugh with, and just hangout with.

I may curse inside my head at times, but is it ever worth it. I have these strange muscles I never knew existed and my bum has been saved from gravity.

I have recommended her to all my friends and wouldn't even think of going anywhere else." - Rebecca L.
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"I heard from some of my friends about how personal training could help me to achieve my weight loss goals, but I never believed that it could actually happen to me.

What can I say? I got lucky and found Stephanie!

As a result of the progressive and intense workout sessions -- so far, I've lost a total of 31 pounds! I'm simply ecstatic!"

-Kate Remmer
Sales Associate
Richmond, Vancouver, Canada
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"I have been training with Steph for almost 2 years now and have seen fabulous results. When I first met her I gave her my parameters: I only had 1 ¼ hr to spend at the gym 3 times a week of that time 25 minutes was for cardio – for the rest I wanted a work-out routine that would give me results. She makes me work my butt off but the end result is well worth it. She is definitely motivating and comes up with innovative ways of doing an exercise to keep it interesting. I would recommend her to anyone." - Jayme C
PS: I get compliments on the definition in my arms all the time.