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Lauren McBride – Holistic Nutrition Specialist, Fitness Trainer, Life Coach & Model

Fitness / Meal Plan / Recipes / Slide Gallery / Supplements / Workout plan / Workouts / June 13, 2014
Lauren McBride

“I fell in love with being able to empower people through the improvement of their bodies and I myself felt empowered, getting over many of my own insecurities and low self esteem issues.”

LLauren McBride was born, raised, and currently living in Scottsdale, Arizona. She’s had a passion for health and how the body works since she was a very little girl and that God-given passion has led her to where she is today. Lauren has a degree in Marketing with a minor in Kinesiology from Arizona State University and a diploma as a Holistic Wellness Practitioner from Southw

est Institute of Healing Arts. She is a Holistic Nutrition Specialist and Life Coach, she has been a Personal Trainer for over a decade, and is a signed Fitness/Lifestyle Model. Lauren is  happily married to the love of her life and they have two dogs that are their “babies” (for now).

Your list of careers includes being a holistic nutrition specialist, fitness trainer, life coach, and model. How did everything get started for you and what prompted your decision to follow these paths?

Haha. Yes, it’s quite diverse, but all fits perfectly together for me. Let’s see if I can sum it all up in a nutshell for you all… I thought I wanted to be a physical therapist growing up, so I volunteered as the “student athletic trainer” in high school and loved learning about the body. (Funny story- I got my first job at Krispy Kreme at 15!) At 17, I had the amazing realization that what I eat affects the health of my body, hair, skin, and nails. I started reading fitness magazines, stopped drinking soda and fast food cold turkey, and (secretly) grew the dream of becoming a fitness model. At 18, I got a job at a personal training studio as an executive assistant and before long, I was training my own clients. I fell in love with being able to empower people through the improvement of their bodies and I myself felt empowered, getting over many of my own insecurities and low self esteem issues. I continued personal training all through college and shortly after college in 2007, I was encouraged by a friend to do a fitness model competition in LA (Fitness America). I got 11th overall and 6th place in the bikini round while not really knowing a thing about the competition world. I was inspired to go for the next show, “America’s Fittest Model” (which some of you may know, depending on how long you’ve known FMI…AFM was their beginning years!). I learned so much that weekend about becoming a fitness model and being my own brand (my high school dream could actually come true?!?). I walked away with a 1st place trophy and a new found direction for my life. I started modeling on my own, scoring jobs for NordicTrack, Labrada Nutrition, runway shows for fitness clothing companies, became the spokes model for an all natural supplement company, and then signed with a prestigious modeling agency here in Arizona and started doing lifestyle modeling as well. At this time, I was training hard, eating super “clean”, pushing my body, running a 5:30 am/pm boot camp, training several clients throughout the day, not getting enough sleep, not creating balance at all in my life and…..I CRASHED. My body couldn’t take it anymore. I was hospitalized with non-epileptic seizures due to the level of stress on my body and in an instant, my whole perspective on “health and fitness” completely changed. Here I was in the “best shape of my life”, working out hard 5-6 days a week, eating “clean”, and laying in a hospital bed with wires around my head. From that point on, I started taking a more holistic approach to my fitness efforts by making it a priority to get enough sleep, allow down time to de-stress, and not only exercise my body, but also my mind, spirit, and heart as well. I went back to school to get my Holistic Wellness Practitioner Diploma, and…Holistically Fit was born!!! Whew…did you stay with me for all that? If so, fist bump to you. 😉

You are the owner of Holistically Fit. Can you tell us more about what Holistically Fit is all about and why someone, who wants to better their health, should come to you rather than others?

I’m so glad you asked. :) Holistically Fit is a way of living that involves loving your body and living your life, nourishing your body and feeding your soul, it’s carving your physique while carving out time for R&R, it’s about living a life full of gratitude, believing in yourself, and realizing you are perfect within your imperfections. It involves exercising your MIND|BODY|SPIRIT|HEART. Holistically Fit is gung-ho about organic, whole foods, functional and versatile training, sweating A LOT, detoxing your body, green juice, using chemical free products, being eco-friendly, and giving back to others in need.Someone should come to me if her desire is to not only look amazing, but feel amazing and live an inspired life as well!

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I provide eBooks and customized programs to help you live this fit and fruitful lifestyle, along with lots of free tips, recipes, exercises, and printable through my blog (and soon-to-be videos!). Someone should come to me if her desire is to not only look amazing, but feel amazing and live an inspired life as well! Someone who wants to care for the health of her body long-term and wants to experience what natural vibrant energy feels like when you are truly taking care of your whole self.

With living a healthy and fit lifestyle, what does your daily diet look like? Do you give yourself “cheat days”? Do you have any favorite clean recipes you would like to share?

My typical day looks like this:

• I start every day with my “Hotty Toddy” tea to alkalize my body, wake up my digestive tract, and kick-start my metabolism for the day
• If I am doing morning cardio, I will have ½ a grapefruit beforehand or if I am practicing yoga instead, I will exercise while fasted
• Post workout – green smoothie, which usually consists of almond milk, a vegan protein powder, fruit, cinnamon, and frozen spinach or kale
• Mid-morning snack is usually something like a kombucha or green juice, seaweed snacks or kale chips, a handful of raw nuts, and some low glycemic fruit
• Lunch is usually a robust salad with lots of colorful chopped veggies, quinoa, organic/lean protein, herbs, and homemade dressing that’s full of flavor
• Post workout – shake with vegan protein powder, all-natural BCAA’s, glutamine, purified water, and berries
• Dinner is always organic lean protein, like wild caught fish or grass fed bison and lots of veggies, cooked with natural flavorings and spices. I get bored of the same ol’ stuff all the time and I like to pack my meals with as many nutrient dense foods as possible, so I love cooking with garlic, parsley, cilantro, turmeric, ginger, cayenne, etc.

Lauren McBride

My favorite recipe right now that I’ve created are my “Glorious Morning Muffins”. They are gluten-free, dairy-free, and no sugar added. They are divine for a breakfast on the go!

I don’t necessarily have “cheat meals” or “cheat days”, I just eat mindfully. I LOVE dark chocolate, so I usually have a small piece once a day. I also love wine, so I have 2-3 glasses throughout the week (not all at once). I don’t allow myself to feel deprived by making sure I’m eating a variety of flavors, colors, and textures. I naturally allow myself to waver a little more on Saturdays when with friends and family, like enjoying fine cheeses, shared sweet potato fries, an all beef hot dog at a ball game, or an extra glass of wine. But, I don’t consider this cheating…to me it is more about balance and keeping my mental and emotional state healthy and sometimes a little indulgence is necessary for sanity!!! 😉

What does your training routine consist of? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.) 

At the end of every week, I have what I call “Juicy Sunday”, which is my 24 hour juice cleanse that starts on Saturday night after dinner and goes until Sunday night at dinner, and I only drink green juices, herbal tea, and lots of water. This helps me hit the restart button for the week ahead, rid my body of the toxins I accumulated throughout the week (including Saturday’s indulgences), and rev up my metabolism.

My training schedule looks something like this:

Monday – Fat burn (HIIT & Zumba)
Tuesday – Total body strength (Vinyasa Flow Yoga and/or Total Body Weight Training; circuit style with 12-15 reps, abs in between sets, 3 sets each + foam rolling)
Wednesday – Cardio conditioning (2-4 mile run & Heated Vinyasa Flow Yoga)
Thursday – Toning and Flexibility (Vinyasa Flow Yoga and/or Barre Class)
Friday – Weakness focus (HIIT & Weight Training; working on one or two key movements or muscle groups that I need the most work on, such as postural, core strength, or simply working on my glutes + foam rolling)
Saturday – Active fun + Abs (Hiking, mountain biking, rock climbing, dancing…)
Sunday – Rest and Relax (Restorative yoga is always nice this day)

I like variety in my routine for my body to be completely balanced and well rounded, as well as for my mind because I get bored too easily with the same old thing. I also don’t ever use machines and most of my training is very functionally focused. I want my body to not only look good, but be able to balance on a paddle board in the ocean, have the endurance to climb to the top of Mount Kilimanjaro, the core strength to do a crazy arm balance anytime-anywhere, and the flexibility to touch my toes when I’m 90. The functionality of what my body will allow me to do in my life is more important to me, but when you train in this way, the aesthetics come as a nice bonus! :)

In addition to your diet and training, do you believe in supplements? If so, which kinds do you use and what results have these given you?

I do believe in supplementation because it’s unfortunately not possible for us to get all of the nutrients and detoxifying elements that our bodies need from only whole foods with our vitamin depleted soils and all the toxins/pollution we are exposed to on a daily basis within our environment, etc.

My supplementation is always changing according to what my body needs at that time, but they are always organic and all natural. Right now my supplements include:

SoTru Chlorella – for heavy metal detoxification, energy, immune boosting, and reducing inflammation
Whole foods multi – to fill in the gaps from my diet
Fish oil – improved nutrient delivery to cells, increase protein synthesis and decrease protein breakdown, decrease inflammation
Bladderwrack – amazing for blood type O to increase metabolism by boosting our sluggish iodine levels within our thyroid
Glutamine – muscle repair and reduce muscle soreness, immune support, and healthy gut support
Vegan protein powder – build and repair lean muscle
BCAA’s – improve fat use for energy during exercise, build/repair lean muscle, and accelerate recovery
SoTru Greens with Fruit powder – for when I don’t have time to juice or get enough veggies in that day; I am the spokes model for SoTru, but I would take their products, regardless. They are organic and fair trade, and some of the purest ingredients you will find on the market!


With your multiple careers within fitness, you get to work with many clients. How has that been and have any of your clients influenced you in regards to your own health and fitness?

My clients are why I do what I do! The best feeling to me is seeing someone in tears of joy because of the transformation that has happened in their life since they have achieved the body they have always wanted. I always cry along with them! I love being able to help my clients through life coaching and designing a holistic nutrition plan that perfectly complements their training efforts and provide them with the WHOLE package.

My clients motivate me all the time! I have one client in particular that has been so inspirational to me because she decided it was time to improve her health and transform her body, and from that day forward, she stayed completely focused with little wavering from her goal. She took all of the nutrition advice and training I gave her and owned it; implementing it all and she saw unbelievable results, completely changing her life for the better. Whenever I don’t feel like going to the gym or being lazy with my nutrition, I often think about her commitment and it totally motivates me.

Just because you’re a trainer or nutritionist, doesn’t mean you don’t have your “days” and so, I just love that dynamic of being motivated by the clients I have helped.

We had the opportunity to work together in creating amazing photographs. How would you describe your overall experience with Natalie Minh Photography?

Oh, it’s so fun to work with you, Natalie!!! We’ve shot more than once and I just love your positive energy. You’re always so upbeat, your smile is absolutely contagious, and you produce high quality work with professionalism. I have seen your photography continue to evolve and get even more amazing over the years. If anyone wants to be in the fitness talent world, Natalie is who you need to know and who you need to shoot with to up your game for sure!

Were there any key factors you came out with during our time working together? (In regards to life, fitness, photography, etc.)

You helped me be totally comfortable and a little silly in front of the camera, allowing my personality to shine through. We tried some high fashion poses, which didn’t turn out because I looked like a goof…haha! But, that’s the only way you can learn! I was dancing, jumping, twisting, you name it. You helped me get out of my comfort zone, which is so important as a model, so thank you! I have been able to bring that confidence forward into my career.

As a personal trainer and an individual who has a passion in inspiring and motivating others into a healthy way of living, what advice would you give someone who wants to transition their life towards a more healthy and fit lifestyle, but don’t know where to start?

Lauren McBride

Just start small and allow yourself to focus on progress and not perfection.

I would first of all say: Congratulations and I am so excited for you because this will be one of the best decisions of your life! Start by cutting highly processed foods out of your diet, like fast foods, crackers, chips, soda, pastries, etc., and start eating more whole foods. Then, start moving your body at least 3 times a week. Whether it’s following a HIIT workout on Youtube in your living room, taking a spin class, or jogging around your block. Just start small and allow yourself to focus on progress and not perfection.

What is next for you in this current year? What are your future plans and goals?

I am focusing most of my time on right now and I have an eBook coming out shortly that is a 3 week lifestyle friendly detox program. I am so excited about it because I have had several dozen women already going through the program and have lost 7-10lbs of fat, got rid of joint pain, slipped back into their skinny jeans, and discovered a new healthy relationship with food! This makes me so happy and I can’t wait for so many more women to discover it! My future plans in this industry are simply to continue to inspire women to transform their lives and bodies, grow Holistically Fit to a well known brand, and making a living doing what I love.

Any shout outs?

To my incredible husband who is my biggest support through everything and to you, Natalie, for being so amazing and thinking of me to interview for your Lifestyle Magazine, I am honored. :)

Lastly, where can we find you on the Internet?

I would love for you all to connect with me online. Here are my deets:

WebsiteFacebookTwitterInstagram,  Pinterest

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