MO PRO Fitness

If you don’t change your eating habits and train harder you will not change your body composition much. It is very important to remember that you will never out train your fork.

A balanced lifestyle including exercise and nutrition will help you achieve your goals.

Join My Fun CHALLENGE

Starts January 12th or 19th

60 Day Challenge
8 Weeks Challenge
2 months Challenge

Whatever You Choose To call it for Your Mindset JOIN NOW

💪MO PRO FITNESS INSPIRED💪

You just can’t hear the fundamentals of fitness and healthy lifestyle too often.

That’s why I often talk about the need for healthy lifestyle changes to achieve your fitness goals and why this FUN challenge, an accelerated step-by-step plan for you to master the basics of your fitness world, was created.

Based on the proven strategies and enduring principles of my 8 week plan, I will teach you to apply my simple concepts to your own fitness situation.

Don’t delay! Sign up today

From losing weight or gaining muscle… this program will help

Register here

https://mocofitness.com/questionnaire

What does EFFORT mean to YOU

FOR ME : the greater the effort, the greater the achievement

Effort is between you and you.

Effort does not have anything to do with anybody else.

Effort is what you put into any activity in order to succeed. Putting in effort is the hardest part.

Effort is something only you can judge.

When I was in a competition, the phrase “Effort is between you and you” went through my head. This phrase has made me realize the true nature of effort. It is not always easy, but it is worth it in the end. Only you can validate yourself.

Judging whether or not you are giving effort is as simple as asking yourself one question: “Am I doing everything I can?” If so, you are putting effort in; if not, then your effort is lacking.

Are you ready for better, bigger results?

For your free fitness assessment find out more • message me by text or email

👉 [email protected]
👉 613-532-2790

Monique
Health•Fitness•Lifestyle Coach
Total Body Transformations
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Team MO PRO FITNESS
Witness the Fitness

Self-Empowerment = Personal accountability

💪MO PRO FITS • INSPIRED💪

self-empowerment is the willingness to answer for the outcomes of your choices, actions, and behaviors.

When you’re personally accountable, you stop assigning blame and making excuses. Instead, you take the fall when your choices cause problems. Take control and overcome your self doubt and believe.

I can help you discover your skills to achieve your success.

Join my Team who will motivate you to transform your lifestyle…

YOU are not alone, message me

TAKING NEW CLIENTS

My goal is to provide a quality physical and nutritional program, introducing my clients to a variety of exercises that will encourage the enjoyment of physical fitness.

I strive to provide my the skills, knowledge and confidence that will enable them to become lifelong physically active people.

I want to expose as many people as possible to the opportunities of living a healthy lifestyle.

MY main focus is on a lifestyle (whether it’s to lose weight, increase muscle, improve your athletic performance), not a diet, a successful program designed for each clients individual needs.

There’s so much to do! There’s something for everyone.

Get involved!

To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear!

If you want to be part of my team follow this link and

JOIN A TEAM THAT will GET WHAT YOU WANT

https://mocofitness.com/questionnaire/

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I look forward to helping you achieve your goals and be part of your transformation journey!
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Monique
Health • Fitness • Lifestyle Coach
Total Body Transformations
•
www.mocofitness.com
613-532-2790
•
Team MO PRO Fitness
Witness the Fitness
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Excuses for skipping breakfast come in many forms: “I don’t have time!” or “I’m not good at cooking!” are often the most popular choices.

You may have to rethink these reasons with what you are about to see — healthy breakfasts that require only three ingredients.

💪MO PRO FITNESS • INSPIRED💪

These recipes are so simple, you can’t mess them up, and they take mere minutes to throw together. Dig in!

1. Cantaloupe Bowl

Fill with Greek yogurt or cottage cheese, and topped with berries and/or nuts.

2. Avocado & Hard Boiled Eggs

Avocado and hard boiled eggs are one of the easiest ways to make a low-carb, high-protein breakfast in seconds. Top with herbs or hot sauce for a zesty addition to a nutrient-rich bowl. Pro tip: keep some boiled eggs in your fridge to make this on the fly.

3. Greek Yogurt Parfaits

Simple, sweet, protein-packed, and ready in minutes: Greek yogurt parfaits are pretty amazing (and delicious). Try these healthy topping ideas to create your own.

4. Avocado & Egg Bake

It doesn’t get much simpler than a baked egg inside an avocado. Topped with a little seasoning, this is a delicious, bread-free take on avocado toast.

5. Avocado & Cottage Cheese

OK, maybe it does get a bit simpler than a baked egg in an avocado. Leave the oven off, and stuff your avocado with protein-rich cottage cheese, topped with a bit of seasoning. Bam — breakfast is served.

6. Chia Seed Topping

Keeping chia seeds in your pantry at all times will open the door to tons of healthy recipes, and this signature, supersimple breakfast is one of them. Seeds, some kind of milk (typically coconut), and a sweetener of your choice. That’s it! Top with whatever kind of fruit or nuts you’d like.

Your next chapter is already waiting for you 2026 will be the most successful year of her life.

Not because everything will be easy, but because she is finally becoming the woman who she deserved to be.

She walked through storms that could have broken her. She has learned lessons she never asked for. She has lost, healed, rebuilt, and kept going even when she was tired in her spirit. All of that was shaping her for what is coming next.

Success will not just look like money or titles. It will look like peace. Like confidence. Like waking up without dread. Like choosing herself without guilt. Like building a life that feels aligned with who she really is. And she is closer than you think.

Like HER …

SAY IT out loud, even if your voice shakes.

2026 is my year. I am ready. I am worthy. I am walking into it with faith, courage, and a heart that refuses to give up. Claim it, not as a wish, but as a promise to yourself. Because you are not just hoping for a better year. You are becoming the woman who creates it.

Past, thanks for the lessons.

Future, let’s be iconic. No rewinds. No regrets. Just upgrades.

Goal setting is a fantastic skill to develop, and how you design your own future. A life best lived is a life by design.

Join me and be guided to achieve your goals & be a member of a winning team and program

💪MO PRO FITNESS • INSPIRED💪

You have to make sacrifices to achieve high performance

Are you ready for better, bigger results?

For your free fitness assessment find out more message me

Monique
Health, Fitness and Lifestyle Coach
613-532-2790
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Love handles are one of the most common reasons people exercise and hire a personal trainer.

💪 Coach Monique TIP 💪

It’s often after an ab workout consisting of thousands of crunches that frustration finally leads people to get help from a fitness pro.

Most people think that doing crunches will get rid of love handles, but they are misinformed, the problem is, love handles don’t contain an ounce of muscle. They're fat, and to burn fat you need a healthy diet and a rigorous cardiovascular program with a weight training plan,

Work your body correctly, and you will certainly see results!!!

I recommend an overall plan for 30 to 45 minutes of cardio three to four times a week, strength training four times a week, and a day of rest every week so your body can rebuild muscle.

Use a variety of cardio approaches do not just stick to only the elliptical or just a few spinning classes.

Getting stuck in a cardio routine can lead to a plateau. Instead, you want to keep challenging different muscle groups. High-intensity interval training programs to burn fat, instead of working at the same steady pace throughout your workout.

Your initial goals will be weight loss and trimming down the fat then you can start to tone the muscles underneath your love handles. As you burn fat and increase your metabolism through building muscle, that extra padding will eventually go away.

Monique
Health, Fitness & Lifestyle Coach
www.mocofitness.com
Witness the Fitness

Loving my colour refresher