I've gotten a TON of requests to share what a week in my life looks like when it comes to my nutrition and workouts and I was going to put them both in one post but it would be crazy long so I'm going to split the two of them up. 

As most of you may know I'm extremely busy, I run my own business, I work full time, I'm a full time nutrition student, I also run my social media and blog, I recipe test my own recipes, I cook all of my own as well as my boyfriends meals, I workout daily and I (try to) have a life on top of all of that. I know it probably sounds like a lot, and it is but I've learned how to properly schedule my weeks so that I can fit everything in. 

I used to train strictly body building style and I would spend upwards of 2 hours in the gym but to quote an anonymous source "ain't nobody got time for that" - I was getting so bored and dreading my workouts so I have switched things up completely. I design my own workouts and lately I have been really loving adding a ton of supersets and circuits into the mix, I still keep my leg days more body building style though just because I like that the best for legs and I feel it gives me the best results. Oh and I do (VERY) minimal cardio. As you know I have been Intermittent Fasting (read more on that here) so my workouts are all done fasted except for my leg days when I  will usually have rice cakes with almond butter and banana or some oats before!


Monday is always leg day because legs are my favourite to train so I like to start my week off with them. I usually keep it pretty fast paced for this workout and I focus on quads, glutes and calves. I warm up for 10 minutes n either the stair master or the treadmill on a steep incline to really wake my muscles up, then I do 3 sets of glute activation exercises which includes; 15 donkey kicks, 15 garbage cans, 15 straight leg kick backs, 15 clam shells (these are all per leg). Then for my actual workout I do lots of squat variations - for my squats I always take my shoes off and just squat with my socks on for maximum glute activation - I also mix it up between weighted step ups or weighted walking lunges, barbell lunges, single leg extensions, double leg extensions, calf raises and lots of supersets to keep my heart rate up. My workout is usually 45 minutes long and if I still have energy after this I might do 20 minutes on the stair master or incline treadmill but most days my legs are on fire and I don't bother with the cardio! 


So when it comes to upper body I'm not a huge fan of training chest and used to find myself either dreading working them or neglecting them altogether but I love training shoulders so I pair them together! I like to work a lot of supersets, triceps and circuits into my upper body days to keep my heart rate up and also to keep me entertained and push myself. I do about 45 minutes of upper body and then I move on to an ab circuit - I switch up my ab circuits weekly but I always structure them the same, I pick 4 exercises and do 15-20 reps of each then I rest for 30 seconds and repeat 4 times. I usually do 25-30 minutes of either the stair master or treadmill OR 15 minutes of HIIT after my workout, it really just depends on what I have time for!


This is my favourite upper body day because I love training my back! I have seen a ton of progress in my back and arm muscles and strength over the last 6 months so I love to really push myself with this workout. Just like with my other upper body day I tend do a lot of supersets and I actually work my ab exercises into my supersets here as well - for example if I'm doing skull crushers with a barbell I'll finish my set and then hold the barbell above my head and go straight into weighted jackknifes for my abs! I find that my workout is generally around the 50 minute mark and I usually do the same types of cardio as I mentioned in my other upper body day. 


Oh look at that we're back at legs.. I warm up the same as I do on my other leg day with the same glute activation exercises but for this leg day I focus heavily on my glutes and hamstrings for those booty gains. A lot of women want that perfectly round booty but they only work their glutes, but by working your hamstrings just as heavily as your glutes it actually causes your legs to not only look more balanced overall but it also helps to perk your glutes up because your hamstrings tie directly into your glutes right under your butt (hello free butt lift). I focus on heavy deadlifts variations, squats, front squats, hip thrusts, kickbacks, glute bridges and I always do a burnout of some kind for my hamstrings - for example hamstring ball curls! This workout is always extremely heavy and taxing so I rarely do cardio after.


I told you I liked training shoulders.. I have a little obsession with growing my shoulders and arms because I wasn't able to put on muscle in those areas int this year and pushing myself and being changes makes me feel SO strong! My workout is similar to my other upper body days, fast paced, I usually do a sweaty HIIT session after as well for about 20-30 minutes!


Saturday is one of my favourite days of the week, I purposely have designed my schedule so I don't have clients on the weekend so consider this my day off. I wake up with no alarm and hit the gym when I want to it, it's such a nice change. I love my full body circuits too they get my heart rate up and leave me feeling so energized and ready to take on the day. I do three circuits, an upper body one, a lower body one and a core. They all contain 4 exercises and I repeat each circuit 4 times with just a short 30 second rest in between each circuit. I'm going to include my latest one below so you can all give it a try and let me know how you liked it!

4 mountain climber to 1 push-up x10
DB bicep curl to overhead press x10
lateral to front raise x10
plank shoulder taps x10 per side

wall sits with kicks 15 per leg
double pulse squat and press w/med ball x10
double pulse DB deadlifts x10
ball hamstring curls x15

in and out crunch 12x
sit ups with DB 12x
DB jack knife 10x
plank knee to elbow 10x per side

I think that the most important thing that I have realized this year when it comes to fitness and working out is that it doesn't have to be complicated. You don't have to spend hours in the gym to achieve your goals and you don't have to be bored. If you ever find yourself bored at the gym then just leave, clearly whatever you are currently doing is no longer serving you. Listen to your body and try something new and refreshing, try adding in some plyos and circuits or try a new class at your gym. Do things that light a fire inside you and make you want to come back for more every day - that is when fitness and health become a passion. 




So maybe you pushed yourself a little harder than usual in your workout or maybe you were in a rush and "forgot" to stretch and now its 24 hours later and you can't even sit down to pee because your glutes are on fire. We've all been there and I for one know the feeling all too well. The dreaded post workout DOMS (delayed onset muscle soreness) aka feeling like you've been hit by a bus.

Have you ever been so sore from your leg day and then you realize that it's now 4 days later and leg day again and you're just left wondering why bad things happen to good people? Yeah, me too. Don't get me wrong there's something very rewarding about being a little sore from a workout, it means that you pushed yourself and maybe used some muscles that you haven't used in a while but there's a fine line between being a little sore and being unable to actually perform daily activities because your hamstring feels like it going to snap (OUCH!)

So how do we speed up the healing process on our overworked muscles so we can get back to kicking' butt in the gym?


It's no secret that our bodies consist mainly of water, so what better way to keep them healthy and feeling good than with more water. Water helps flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful, it also helps circulate nutrients throughout our bodies and restores our muscles! One of the first things that I ask new clients is how much water they drink and the usual answer is "one to two bottles" which is insanity because our daily MINIMUM recommended intake of water is 2.5 Litres - our body literally needs it to survive, recover and thrive. 


Inflammation in our muscles actually happens for a reason, it is a necessary component of the healing process. When we exercise we are actually breaking down our muscles and allowing them to grow back stronger and bigger. Our muscles become inflamed after a workout and tend to swell so eating a diet high in anti-inflammatory foods will help your swollen muscles and your body recover. Some of my favourite anti-inflammatory foods are; pineapple, mango, ginger, turmeric, green leafy vegetables, almonds, beets, blueberries, chia seeds and flax seeds. 


Foam rolling and stretching help to get the blood flowing back into our muscles and keeps our muscles from getting too tight which helps prevent injury! Read all about it in my Foam Rolling Post!


The only way to keep strengthening your muscles is by using them, it's important to keep going even if you are a little sore! Do not give up on your workouts, simply work a different muscle group and keep going!


When you put Epsom Salt into hot water it breaks down into magnesium and sulfate which absorbs through our skin into our muscles and helps to relax them. 


Branch Chain Amino Acids (BCAA's) are a game changer when it comes to muscle recovery. BCAA's decrease exercise-induced muscle damage and promote muscle-protein synthesis, they also help repair damaged muscles, decrease muscle soreness and increase muscle function!


Vitamin C is a powerful antioxidant that boosts the production of collagen, the connective tissue that helps repair skin tissue, tendons and blood vessels, it also helps flush the muscles of lactic acid that may build up after an intense workout.


Collagen is part of our bodies connective tissue that helps reduce injury to the ligaments and tendons. When we workout our muscles can potentially grow faster than our connective tissues, which may lead to pain and injury, taking collagen helps to keep these connective tissues strong and flexible so that they are able to expand as your muscles do! Plus collagen peptides pack 20g of protein per serving which is great for muscle recovery as well - I take Vital Proteins Collagen Peptides every single day!

If you try any of these tips and have success let me know!




There’s no denying it life can be CRAZY sometimes (maybe more often than not). Especially the whole – trying to work multiple jobs, do well in school and have a social life all while trying to find your path and decide what you want to do to actually make something of yourself – 20 something year old life. Am I right? (I know that I am). We see people our age every day via social media, tv, magazines etc and they seem to have it SO good. They look like they have it all figured out like it all just fell into place and was so easy for them and we think “how can I do that for myself?” or “I want their life” but why would we want to be anything other than ourselves? The cold hard truth is people want EASY, people want to be financially comfortable, stable and successful but they do not want to have to work hard for it. If you’re reading this and think “yup that sounds like me” then I’m sorry to have to be the one to break it to you but success does not come easily.

I can almost guarantee that most of the people that you look up to did not just have their lives and successes handed to them. Yes there are exceptions to the rules (hello Kardashian/Jenner family) but most of the time people that we look up to actually had to work for what they have! It’s a crazy concept, I know. They started at the bottom once too and believe it or not they probably put in countless long hours, cried many tears because of how hard it was and gave up lots of opportunities in their personal life to make their goals a reality. THAT is how you become successful. You have to want your goals more than you want to spend your weekends out with friends, more than you want to be a “normal” 20 something year old and even more so you have to not be afraid to fail (because you will, we all do.)

So how do we juggle it all? How can we possibly maintain a healthy lifestyle, eat clean, workout, get enough sleep and be an entrepreneur all at the same time?? The answer is actually quite simple and you’re probably all going to think to yourselves “really?” but.. You just do it. It’s just like that quote goes “You don’t find the time, you make the time.” Yes, you are going to have to grind your ass off and yes you are going to absolutely hate it sometimes because you will be exhausted and let’s face it who really wants to come home from their full time job to work on their full time goals every single day? Not too many people I can tell you that much for sure. What I can also tell you is it does get better, it turns into less of a chore after a while, you get used to it and you even look forward to it because EVENTUALLY you start to watch your hard work begin to pay off for yourself and you start to see your goals actually take off.

I am a newly certified trainer, I have a full time job and I am about to get a second job for financial reasons, I have a boyfriend, I have family and friends, I just bought a condo, I am currently training for a Bikini Competition in November, I eat 6 meals a day, I workout 6x a week and I am an entrepreneur. When I get home at the end of the day do I always want to hop on my computer and answer emails and work on my future business? Hell no! Does that mean that I make excuses and I don’t do it? HELL NO. I have so many goals that I want to accomplish in the next year let alone in the next 5 years and THAT is what pushes me.

Everyone has a lot going on, everyone is busy and everyone has goals, mine are no different from yours or anyone else. The only difference is how I choose to tackle them every day, so I am going to give you a few of my favourite tips and tricks of the grind:

1. Get a Planner

-Not only is this a good place to keep goal and to do lists but writing things down holds us accountable.

2. Make a Schedule

– Write everything that you want to accomplish this week down on paper and stick to it.


– I’ve said it before and I’l say it again; meal prep saves lives.

4. Get Enough Sleep Every Night

– You can’t tackle the world if you’re always exhausted.

5. Find What Motivates You and Run With It

– Whether it’s like minded people on social media or revisiting your goals, find a few things that really turn your mood around when you’re feeling down and always go back to them for support.

6. Embrace it!

– Not everything goes according to plan and good things take time. Embrace the journey and just learn to enjoy every single step because one day you’ll look back successful af and this will all have been worth it.

7. Coffee..

– Okay no I’m kidding.. Well partially. Some days you’re going to need caffeine to get it all done and that’s perfectly normal. I’m not going to judge, in fact I’m totally with ya!


Finally, go easy on yourself. You’re human, you’re trying and you’re doing a damn good job. One day it will all be worth it, I promise. Never stop grinding!



– LU



Are you kicking butt in the gym but seeing no results? You could be doing everything right but if you don’t have these five bad habits cleaned up “everything” might just not be good enough.

I was actually asked by Reflex Supplements to write this article for their blog but I wanted to share it with all of you as well.. That’s right, feel the love.

As a trainer and a coach I am constantly trying to educate myself on what helps my clients succeed the most and with that comes learning what really does not work for most people.

1. Over Training

Do you skip rest days more often than not? Or maybe you had no idea that you should be taking a rest day in the first place. Well I have news for you, if you aren’t taking at least one rest day a week if not two then you are most likely over training and overworking your body and your muscles. It’s easy to develop an “I have to workout every day” mindset, when everything that we do seems to be a little more frantic and rushed then it used to be we often forget that one of the most important parts of muscle development is actually giving our muscles time to recover. When we workout we are essentially breaking our muscles down which causes them to rebuild themselves stronger than they were before resulting in those muscle gains we are all looking for. Doing intensely stressing exercises such as weight lifting or running every single day becomes too much for the system to handle and will eventually lead to overuse injuries, such as stress fractures, muscle strains, and joint pain.

2. Not Eating Enough

Have you heard the saying “Food is Fuel” ? Well I can tell you right now that whoever started that was not joking.. A lot of the time when we think of reaching a fitness goal we think of dieting which means going into a caloric deficit aka lowering your calories, most times to a very unhealthy and unsafe level. I don’t know when we all started associating everything fitness related with starving ourselves but it needs to stop. The number one thing that I find when I am assessing a new client is that they are not eating enough, not even close, we have this fear that food is the bad guy and that being hungry constantly is just the norm if you’re trying to reach a goal. Whether you want to lose or gain weight, burn fat or build muscle you need to eat, the formula is simple; exercise + the right kinds of foods at the right times = you getting to your goal, whatever that may be.

3. Doing Endless Cardio

Too often I see girls (and guys) spending all of their time on the cardio machines in the gym but never getting any closer to their goals. You might feel like you’re getting a good workout in, you’re huffing and puffing and sweating and you’ve heard that cardio is the best way to lose fat but in reality when it comes to getting results you’re going nowhere fast. The reality of it is that if you are spending any longer than 60 minutes on a piece of cardio equipment more than 4 times a week you are doing your metabolism more harm than good, the truth is that when you spend the bulk of your time in the gym in the cardio section you are actually slowing your metabolism down and breaking down your muscle. In order for our bodies to become fat burning machines we need to be doing a few things; eating often to keep our metabolism high, lifting weight to build muscle and doing the proper kinds of cardio. All of which contribute to boosting our metabolism which, you guess it, will help us burn the most fat. High Intensity Interval Training (HIIT) is one of the fastest and most effective cardio techniques when it comes to fat loss and lets face it 20 minutes of cardio sounds a lot more appealing than 90 minutes.. Doesn’t it?

4. Letting a Cheat Meal Turn Into a Cheat Day/Weekend

Listen I’m all about balance and everything in moderation but we’ve all been there, we psych ourselves up for our beloved cheat meal and we tell ourselves that this weekend it is going to be different, we’re going to have one cheat and thats it and then the flood gates open. Somehow that cheat meal turned into a cheat day and then a cheat 24 hours and now you’re saying yes to Sunday brunch and donuts and waffles and pizza and you can feel yourself slowly spiralling out of control (okay I’m being dramatic but you get the picture). My point is that a cheat meal will not hinder your progress, in fact sometimes a cheat meal is the something that your body and muscles need to replenish themselves (ever heard the term “refeed” yeah thats what I mean) but going completely crazy and falling off the wagon for a whole weekend, every weekend is not going to do any of us any good.

5. Comparing Yourself To Others

It sounds like an obvious one right? Wrong. I understand that it’s human nature to admire and compare ourselves to others, we are constantly exposed to other peoples lives through social media but I think that we all forget sometimes that when it comes to other peoples lives we only see what they want us to see. Instagram (and social media in general) is a total highlight reel, because lets face it why would anyone post something about themselves that was unflattering to unappealing to the general public when they can post their best angle? You are never going to be another person, you will never have the exact same physique as someone else and you will never have their life. We all need to remind ourselves that where we are in our journey is a lot different than where anyone else is at in their journey and that is the beauty of fitness and life in general. So at the end of the day, you just do you.





For a long time I was either all in or all out when it came to trying to balance living a healthy lifestyle with having a social life. I would go on these health kicks that would last a few weeks or months and would consist of me completely shutting down all invitations to social events and activities because I was so dedicated to living the healthiest life possible and didn’t want anything to get in the way of that. Then I would fall off the wagon (hard), agree to every social event, do whatever I wanted and lose all motivation to exercise or eat healthy. As I said it was either all in or all out for me for a long time and I honestly didn’t know that there could be an in between.

It can be hard to find the middle ground between making your health a priority and actually enjoying yourself in life. I know that telling someone that you’re on a diet or that you have a gym session first thing in the morning that you can’t miss are not the most fun or the most easily understood things on the planet to explain – trust me. It gets even harder if you start to have strict training plans or dietary restrictions or if you cut certain things out of your diet for ethical or health reasons (cough cough meat, dairy, etc.) For some reason people really get judgey whenever they hear about someone doing things a little differently.


I think that the first step in finding balance is figuring out who in your life supports your choices and who does not. If I’m being brutally honest (which I always am) if anyone ever gives you a hard time for eating a certain way, working out or prioritizing your health then ditch them right then and there. People who have nothing better to do with their time than criticize the fact that you are trying to better your life are not people worth spending your valuable time on. I wouldn’t even be able to count how many times I’ve had someone say something like; “why do you NEED to workout?” or “doesn’t it get boring eating healthy all the time?” or my all time favourite “EW what are you eating that looks gross” – to which my answer is usually along the lines of; *insert ignorant persons name here* thank you for sharing your disgust with me about my salad you’re so right, your deep fried pathetic excuse for food looks way more delicious and nutritious can I have some? NOT.. Okay you’re right, I’d never actually say that to someone but I’ve thought it many many times. People don’t like what they don’t understand and for some weird reason in todays society it is a lot easier for most people to understand eating a McDonalds burger than it is for them to understand eating actual vegetables (we’re so screwed) but that’s okay, you just have to let it roll off of you and move onto bigger, better and healthier things.


Unfortunately for a lot of people social situations are stressful because they know that there are more often than not going to be not so healthy food choices, drinks, treats and judgement from others if they turn those things down. So a lot of the time people miss out on things because they get scared about straying from their normal diet or routine and that’s totally normal to feel that way, you can’t fail if you don’t go right?

You may not realize it but having a social life is actually really important to our overall health. Yes taking care of your body, muscles and digestive system are great but taking care of your soul should be a priority as well.  When we engage in social events and meet new people or get to know old ones we are feeding our soul, you know that saying “laughter is the best medicine” – well it actually is! I bet you couldn’t tell me one time in your life where you’ve laughed until your cheeks hurt and then felt shitty right after – it just doesn’t happen. That being said, can you tell me the last time that you actually laughed that hard? If you can GREAT but if you can’t then it might be time to battle these stressors and get out there so you can enjoy your life a little more.

It’s important to remember that nourishing our bodies goes far beyond just the food we put into them.


I live by an 80/20 rule in my life which  basically means that I eat clean most of the time (80%) but still leave myself room to indulge and enjoy my life! I track my macros, eat when I’m hungry and stop when I’m full and I never deprive myself of anything, if I want something I will have it!

The same goes for enjoying my life and social situations – I don’t turn people down when I get invited to things even if I know that there are going to be temptations. I’m at a point in my journey where I feel more than comfortable saying no if I don’t want something and I know that if I do want something then that is OKAY too. I’ve never been a huge drinker, I personally grew up around someone with an alcohol addiction and I just don’t like what drinking in excess does to myself or to people around me, so I don’t do it. I have no problem being the sober one at a get together and if someone asks me why I’m not drinking I just simply say “I don’t feel like it” and usually they drop it. I am however a total self proclaimed wine connoisseur, I worked in a high end wine bar for 3 years and I love everything about it so I do like to enjoy a glass with my dinner sometimes, usually on a Friday night as a treat – this is something I know that I enjoy so I don’t limit myself from it!


I’ve learned how to go out and not overdo it, I know that if I’m tired I should go home because my body will thank me tomorrow and I know how to turn any restaurant menu item into a healthy option. I want to be healthy for the future and I know that in order to make anything long term you have to actually enjoy what you’re doing and for me that means having a balance of both fun decisions and health conscious ones. I know how good my body feels when I feed it real whole foods, but I also know how good I feel as a whole when I enjoy time out with people who truly matter to me, so I don’t pick between the two I make sure I do both and always keep my health and wellness in mind.


We are all only human. We have wants, needs, desires and passions and that is normal and HEALTHY – you are not weak because you ate a cookie (or two) or because you chose to go out to celebrate someones birthday and had a few too many drinks or because you missed a workout. None of those things make you weak or a failure, they make you human and they most likely made you very happy at the time so just relax, take a deep breath and know that it’s okay to not be perfect and to not stick to your “normal” routine 100% of the time.

At the same time it’s also okay to turn down a social gathering especially if you’re tired, run down or just not up to it for whatever reason. Your true friends will not judge you for staying in on a Friday night and you shouldn’t judge yourself either.

Life is meant to be lived, enjoyed, celebrated and shared – don’t force yourself to miss out on amazing opportunities because you feel restricted. Do you want to be 80 years old and look back and think – wow I wish I spent more time with the people around me and less time stressing over my appearance? I don’t think so and as a good friend of mine by the name of Drake would say “You only live once that’s the motto – YOLO” and truer words have never been spoken.. No but seriously think about it – rhyming and swear words aside that’s pretty wise, we should probably listen to him.

xo -LU



When we workout – whether it be running, lifting weights, gymnastics, yoga etc. we are essentially breaking down our muscles and then allowing them to repair themselves again (muscle growth). The connective tissue that surrounds every muscle in our bodies is called fascia, fascia are small fibres made of very densely packed collagen fibers – there isn’t a place on our bodies that doesn’t have fascia (amazing right!) After a while due to all of the constant breakdowns and repairs our muscles go through on a daily basis the fascia starts to thicken and shorten, it can actually shorten so much that it becomes cross linked or tangled I guess you could say and creates something called a trigger point – these trigger points are like little knots of fascia. If the trigger points go untreated they start to constrict the surrounding fascia, causing it to bind to muscles and nerves and making it unable to move and do its job. Long story short, they need to be released ASAP or they can start to cause us chronic pain, stiffness and decreased mobility, enter foam rolling.

So what exactly is foam rolling? Foam rolling, aka self myofascial release, aka SMR for short – is when we apply pressure to our muscles using a firm roller made of foam (duh) to remove scar-tissue and soft-tissue to free up the fascia and make it mobile again (yay)!

Other benefits of foam rolling are; increased circulation, increased blood flow, increased range of motion, increased agility, increased performance and it can even help reduce cellulite – OH BABY!


  1. Upper Back – Lie down with your back on the floor, place a foam roller underneath your upper back and cross your arms in front of you and raise your hips off of the ground, placing your weight onto the roller -roll!
  2. Hamstring – Sit with legs extend over the roller so that it is positioning on the back of the upper legs with your hands at your side – roll!
  3. Calf – Sit with roller underneath your lower leg with the other leg placed on the floor supporting some of your weight, hands should be at your sides or just behind you – roll!
  4. IT Band –  Lay on your side with bottom leg placed onto a foam roller between the hip and the knee and top leg crossed in front of you – roll from hip to knee!
  5. Groin – Lay face down with one leg on top of the roller so it’s against your inner thigh, shift as much weight onto the foam roll as can be tolerated – roll!
  6. Lats –  Lay on your back with the roller under your back and to one side, just behind your armpit, shift all of your eight onto your lats – roll!
  7. Quadricep – Lay face-down on the floor with your weight supported by your hands, and roller underneath one leg, shift all of your weight onto the leg that is on the roller – roll!
  8. Glutes – Sit with your butt on top of the roller, bend your knees and cross one leg so that the ankle is over the knee to add pressure.
  9. Lower Back – Sit with roller under your lower back, cross your arms in front of you and protract your shoulders, raise your hips off of the floor and lean back – roll!
  10. Chest – Lay face down with the roller at shoulder height and one arm extended and roller just below your armpit, press your chest into roller – roll!


A lot of the time we rush both our cool down and our stretches after our workouts which is honestly CRAZY and so so wrong- our cool down and stretching is just as important as our workouts themselves!! So I challenge all of you to take even just 5 minutes every day (preferably post workout) to stretch and foam roll your muscles, come on everyone has 5 minutes to do something! You’ll be amazed at how much your mobility increases and how much better you feel!