CrossFit Fortis

There are a lot of different ways to help someone become healthier.

Steph seems determined to cover most of them. 😄

From coaching kids and teens, to nutrition, MomStrong, Diapers & Dumbbells, StrongHER and our regular Fortis classes, Steph has an incredible ability to connect with people at very different stages of life.

Underneath all of it is the same goal: helping people build the confidence, habits, and support they need to live healthier lives.

Swipe to learn more about Steph and why she loves coaching.

For those who have worked with Steph, what has she helped you with along the way? 👇

🔥 Creamy Spinach-Stuffed Peppers 🔥

Creamy, cheesy, and loaded with spinach.

These stuffed peppers are an easy way to get more vegetables onto your plate without sacrificing flavour. Great as a lighter meal or paired with your favourite protein.

🫑 INGREDIENTS
2 large bell peppers, halved and seeded
2 Tbsp butter
2 cloves garlic, minced
4 cups fresh spinach (or 1 cup frozen, thawed and drained)
¼ cup heavy cream
2 oz cream cheese
½ cup grated parmesan, divided
Salt & black pepper
Pinch of nutmeg or crushed red pepper (optional)
Olive oil for finishing (optional)

⚡ MACROS (per pepper)
Protein: 16g
Fat: 36g
Carbs: 12g

👨🍳 HOW TO MAKE
Preheat oven to 375°F (190°C).
Place pepper halves cut-side up in a baking dish and bake for 10 minutes to soften slightly.
Melt butter in a skillet over medium heat.
Add garlic and sauté for 30 seconds.
Add spinach and cook until wilted.
Stir in heavy cream, cream cheese, and half the parmesan.
Cook for 2–3 minutes until thick and creamy. Season with salt, pepper, and optional nutmeg or chili flakes.
Spoon the creamy spinach mixture into the peppers.
Top with the remaining parmesan.
Bake for 15–20 minutes until golden and bubbly.
Broil for 1–2 minutes if you like the tops extra crispy.

Serve as a lighter main dish or pair with chicken, steak, fish, or another favourite protein.

🚀 FORTIS FUEL

Eating more vegetables doesn't have to mean another boring salad. This is a simple way to turn peppers and spinach into something rich, satisfying, and worth looking forward to.

Healthy eating works a lot better when you actually enjoy the food you're eating. 👊

Saturday doesn't always need a checklist.

Sometimes the healthiest thing you can do is slow down a little.

Sleep an extra hour. Take the dog for a walk. Sit outside with your coffee. Spend the afternoon with your family. Go on an adventure. Stretch if your body needs it—or take a nap if that's what it's asking for. 😴

Recovery doesn't have to be complicated.

Training challenges your body, but giving yourself time to recharge is what allows you to come back ready to do it again.

We're trying to build health and strength that supports a great life, after all.

So go enjoy some of that life today. ☀️

The gym will still be here Monday. 😉

It's Friday! ☀️

And this is where all those workouts start making a little more sense.

Maybe you're golfing this weekend. Maybe you're working in the yard, heading to the cottage, taking the kids somewhere, hitting a trail, playing a sport, or finally tackling that project you've been putting off.

Whatever it is, there's something pretty great about having a body that lets you participate instead of watching from the sidelines.

That's why we train.

Not because life requires a great deadlift.

But because life occasionally requires you to carry six bags of groceries, move a couch, chase a child who has absolutely no intention of slowing down, and still have enough energy left to enjoy Saturday night. 😂

Build strength in here.

Use it everywhere else.

Have a great weekend, everyone. ❤️

Supplements 101: Smart Support for Your Fitness Goals

Whole foods should always come first—but sometimes, the right supplement can give your performance or recovery an extra edge. The key? Knowing what you're taking and why you're taking it.

Here’s what to keep in mind:

Know the “Why” – Don’t just follow trends. Research the benefits and risks of any supplement before adding it to your routine.

Pick Quality Over Hype – Look for reputable brands that prioritize transparency and avoid products loaded with fillers.

Ask the Experts – Talk to a healthcare provider or coach to ensure it aligns with your goals and current nutrition.

One supplement that stands out? Creatine. Backed by years of research, it supports muscle energy, improves strength and power, and is safe for most people when taken properly.

Supplements aren’t shortcuts—but with the right knowledge and intention, they can be powerful tools in your fitness toolkit.

"I just need to get myself in better shape first."

We've heard that one a lot.

And we understand why people feel that way.

Walking into a gym when you haven't exercised in years can be intimidating. Maybe you're worried everyone else will be fitter than you. Maybe you don't know what half the equipment does. Maybe you're worried you won't be able to keep up.

Here's the good news:

You're not supposed to know everything.

That's our job. 😊

We meet you where you are, learn what you want to accomplish, and help you take the next step from there. Your first workout doesn't need to look like someone else's hundredth.

If you've been watching from the sidelines thinking, "I'd love to get healthier, but I don't know where to start," send us a DM.

You don't have to commit to anything. Come have a conversation with us first.

Starting might be a lot less intimidating than you've imagined. ❤️

Sometimes the most important thing a coach does has nothing to do with correcting your squat.

It's asking, "How are you doing?"

Maybe work has been crazy. You haven't slept well. Something hurts. You're frustrated because progress feels slow, or life has simply knocked your routine sideways.

A good coach needs to know those things because fitness doesn't happen in a vacuum.

Our job isn't to hand you a workout and tell you to work harder. It's to understand where you are today and help you keep moving toward where you want to be. Sometimes that means challenging you. Other times it means adjusting the plan, offering some perspective, or simply helping you get through a difficult week. 💙

That's what coaching should feel like.

Guidance when you need it. Accountability when it helps. Support throughout the journey.

You still do the work.

We're just here to make sure you don't have to figure everything out alone. 👊

If you've been trying to get healthier on your own and feel like you're spinning your wheels, send us a DM. Tell us what you're trying to accomplish, and let's have a conversation about how the right coaching might help.

We talk a lot about coaching at Fortis — because it's at the heart of what we do.

But great coaching doesn't come from a logo, a program, or a workout on a whiteboard. It comes from people who genuinely care about helping others succeed.

So over the next several weeks, we're going to introduce you to the people behind the coaching at Fortis.

Different personalities. Different experiences. Different areas of expertise. But all committed to the same thing: helping the people we coach become healthier, stronger, more confident, and more capable for life.

First up: Derek.

As our Operations Director and one of our coaches, Derek has become an important part of both what happens on the floor and what happens behind the scenes at Fortis.

Swipe to learn a little more about Derek and why he loves doing what he does.

If Derek has coached you, what's something you appreciate about having him in your corner? 👇