Ｓｔｅｐｈ．ｄ．ｆｉｔ (2026)

06/04/2022

It's always YOU vs. YOU. Focus on the quality of YOUR life, not the quality of your likes.

STOP comparing & instead focus your energy on trying to be better than, the person you were yesterday.

Does comparison or trying to keep up with the "Jones" (i.e. Influencers) affect your daily life?

05/04/2022

EAT like you give a damn about yourself.

Ain’t nothing I ❤️ more than a MACRO packed RICE BOWL.

I mean rice bowls are basically a warm super hearty salad.

STEP 1:
When building rice bowls, think a perfectly balanced plate of macros with 5 or more items. Each item will add it’s unique flavor and texture making your easy meal super satisfying. So, batch cooking/prepping each ingredient before hand is KEY.

Each item will add it’s unique flavor and texture making your easy meal super satisfying.

When prepping PROTEINS my goal is to prep them with as much flavor as possible without adding any EXCESS unnecessary calories.

Perfectly golden, tender, & JUICEY pan seared “BONELESS SKINLESS CHICKEN THIGHS” RECIPE:

Boneless skinless chicken thighs
Freshly squeezed Lemon
Fresh ground pepper
Coarse sea salt
Paprika
Onion powder
Minced garlic
Low sodium Bone broth (adds extra vitamins & protein)
Extra virgin olive oil
Fresh chopped parsley

STEP 2:
Once you have batch prepped all these excellent foods, what do you do with them?

Duh, BUILD A BOWL…

Today’s featured BOWL:
Steamed basmati
Boneless skinless chicken thighs
Black beans
Sautéed peppers & onions
Sizzling shish*to peppers
Avocado

24/03/2022

“Perfect” doesn’t exist.
The “right time” doesn’t exist.
Feeling “100% ready” doesn’t exist.

I don’t know who needs to hear this but, maybe this time, instead of focusing so heavily or solely on LOSING weight or hitting a number on the scale, you can focus on GAINING strength (not only of the body but the mind), muscle, fitness, self-love & confidence.

You might reach the same destination, but the journey is a lot more constructive, inspiring & sustainable.

Stop waiting for things that don’t exist to start.

If your not happy with yourself the “perfect” number on the scale or amount of LBS lost won’t matter.

Focus on just STARTING, start small, start now. Create healthy habits in which develop a better mindset both for mental & physical well-being, & understanding that it’s a journey of SELF- CARE, because you have the most ❤️ for YOURSELF, not a punishment or unrealistic pressure to be “x” amount of lbs.

Want to learn and keep healthy habits?

Let me know 👇

23/11/2021

To do these things, your ACTIONS must reflect them. Law of attraction.

Do you agree?

14/11/2021

Relax, kick your feet up, be still & take this moment to set meaningful intentions.

Be peaceful.
Be happy.
Be whole.

18/11/2020

14 DAY “10 TO THE POWER OF 4” CHALLENGE!
Who’s JOINING ME?

Let’s goooo, with the holidays & end of year nearing, we all could use a little KICK IN THE BUTT.

Discipline is doing what needs to be done, even if you don’t want to do it!

Comment if you are in.... we are in this together.

12/11/2020

NO GYM, NO WEIGHTS, NO PROBLEM.

It’s totally understandable if you’ve been frustrated AF because you’ve now been out of the gym for (if you are like me, 9 MONTHS), working out at home and don’t have access to gym equipment, like dumbbells & resistance bands (or, if they are available, they’re being sold at ridiculous prices).

BUT, DO NOT WORRY, that doesn’t mean you can’t still enjoy great EFFECTIVE workouts, nor should you just throw away all the work you have been doing prior to lockdown.

Don’t let the pandemic, which btw we are ALL facing right now, & which is out of our control, HOLD YOU back from staying in shape.
It’s about pivoting, adapting & adjusting, as we continue to work toward our health & fitness goals.

Here are a few of my AT-HOME OR OUTDOOR WORKOUT TIPS:

1. FOCUS ON BODYWEIGHT EXERCISES

Don’t underestimate the power of your own bodyweight. If you want to get stronger and build muscle, you still can. Here are some of the best ones to start incorporating right NOW:
Squats
Lunge variations (walking lunges, static lunges, lateral lunges, reverse lunges, etc.)
Glute bridges
Plank variations
Sit-ups and crunches
Push-ups
Tricep dips

2. INCREASE EXERCISE INTENSITY (HIIT)
There are lots of ways to increase exercise intensity & make movements more challenging. Adding weight isn’t the only way to progressively overload your muscles. Here are some other options that you can try to make your workouts more intense:
SLOW DOWN
ADD A PAUSE OR PULSE
TRY 1.5 REPS

3. REDUCE REST TIME
Instead of resting for two or three minutes between sets like you do during your gym workouts, try resting for 30-60 seconds to keep your heart rate up.

4. GRAB A CHAIR OR BENCH OR USE A STEP OR ANY ELEVATED SURFACE
The elevated moves target your legs, upper body, and core, building strength and flexibility. They also improve your balance, coordination, and agility.

Moral of the story, All You Need Is You!
I ❤️ bodyweight training for its simplicity, effectiveness, & results! With the weight of your body alone, you can build muscle and burn body fat while improving your overall conditioning.

Do you agree?
Let me know if you have been struggling with at-home workouts?

11/11/2020

What do you get when you put zucchini + noodles?
ZOODLES

Healthy food doesn’t have to be boring. Get creative! It doesn’t mean we are doomed to a restricted diet.
It’s about understanding the importance of nutrient dense, which means quality real foods rich in essential vitamins and minerals to support the human body, for life, in real life.

It’s about learning to prepare the same foods in different ways.

So for me being from an Italian family and literally growing up on pasta every single day, why not Tweak it (from time to time), cuz balance is KEY, and pasta can be made in SO MANY great ways.

Get creative with a healthier alternative (pictured here)
i.e. Zoodles (a noodle-like shaving created by a vegetable spiralizer, usually used with zucchini squash)

TRY ME:
Using your spiralizer, spiralize your green or yellow zucchini squash into desired amount OR buy them already spiralized into zoodles from your local grocery store.

Then, add a table spoon of extra virgin olive oil to a pan, minced garlic, & chili pepper flakes.

Once the oil, garlic, & chili pepper flakes are hot n’ sizzle, throw in 1 cup of diced cherry tomatoes.
Add in:
Pinch of coarse sea salt
3/4 cup low sodium vegetable stock OR low sodium bone broth, OR white wine
Black ground pepper
Fresh basil
Pinch or dried oregano

Once tomatoes start to blister up a bit, throw in your zoodles.

Sauté the zoodles for about 2-4 mins, just until they are fork tender (a little bite, Al dente)
Squeeze 1/2 of fresh lemon juice on top, & toss in your already cooked grilled shrimp & mix, before removing from stove.

Grilled lemon garlic shrimp:
(Can substitute for any other protein source & or omit totally for a 100% vegan dish) - you can also bake or pan fry.
Let Marinate for at least 30 mins before cooking.
Shrimp cook very quickly on the grill. Only need approx. 3-4 mins per side.
Marinade:
Coarse sea salt
Black ground pepper
Lemon juice
Minced garlic
Fresh parsley
Red pepper flakes

*Be careful NOT to overcook, as zoodles will become so soft, mushy & squishy real quick, and that’s a NO BUENO.

Do you want to improve your diet/nutrition?
Do you want to start eating healthier?

09/11/2020

“If you’re your authentic self, you have no competition.” – Scott Stratten 🇨🇦

Then why do we allow other people’s opinions to not only hurt us, but oftentimes, to define us?

No one is better than you no matter what. No matter the color of their skin, their religion, their occupation, nor anything else for that matter. No one.

As long as you’re doing the right thing and you’re interested in creating value and contributing to the world, you shouldn’t care what anyone else thinks or says.
Your self-worth isn’t defined by an approval rating. They do not know YOUR journey, where you have been or where you are going.

People will ALWAYS find something to talk about, trust your intuition and who you are deep down inside. You should trust who you are and why you’re doing the things that you’re doing, you have to do what is right for you.

Because what is good for someone else might not be good for you, and vice versa. We are all such different beings. We’re the product of different experiences, different upbringings, different values and beliefs, & so on.
People will talk. They always have. And they always will. No matter what you do or say, how you behave, the way you walk or dress, how you act, or the decisions you make, will always be scrutinized by others. It’s the nature of the masses.

Self love, self respect, self worth: there is a reason why they all start with “SELF”. You can’t find them in anyone else.
Develop a strong opinion about yourself to that you do not accidently start believing what others say about you, know your worth.

When you show up authentic, you create the space for others to do the same.
WALK IN YOUR TRUTH!
YOU are a leader even if you don’t think so.
We are all in this together but it all starts with you!

05/11/2020

Do it for the, OMG that's really me doing the damn thing factor! 😳
Set yourself a goal & go SMASH IT.

Woke up this AM, reminiscing 3 years ago when I last stepped on stage.
That feeling of accomplishment like no other, not gonna lie, kind of re-motivated to do it all over again.

16 long ass weeks. I couldn’t believe it when it was finally here. I was beyond hype, feeling accomplished AF.
Words cannot begin to express the focus, discipline, willpower, dedication consistency & hard work that this process entails, it gives me even now such an adrenalin rush thinking about it.
I can't believe how far I have come & the improvements I've made(& continue to make) to my overall physique & mindset.
Mind, body & soul, and that competing not only gave me the body, but carried these traits throughout my every day life.

It’s honestly CRAZY what your OWN body can do for you!

And NO, competing is not for everyone. BUT, I say this because it can be applied to any area of your life.
Just imagine putting in 16 weeks of 100% of all your effort to any area of your life that you “wish” or “dream” can be a certain, give it everything you got, just imagine what you can accomplish!

This is the time to test your willpower.
To test your mind.
To test your limits.

It’s about pushing yourself beyond the limits that you ever thought possible…it’s about being the best version of YOU.
& believing in yourself.

03/11/2020

Hey FB FAM. For those of you that don’t know, I am a health & wellness- Fitness coach and because of all that is happening in the world right now, I want to GIVE BACK and give a FREE month of coaching to one person!

So if you are feeling like you need a little inspiration, motivation, sense of direction, and accountability to get you through these next 2 months let's do this.

If you are interested, let me know below or send me a DM and we can schedule a time to chat!

Ｓｔｅｐｈ．ｄ．ｆｉｔ

06/04/2022

05/04/2022

24/03/2022

23/11/2021

14/11/2021

18/11/2020

12/11/2020

11/11/2020

09/11/2020

05/11/2020

03/11/2020

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