F45 Training – What’s All the Hype?

For those of you who personally know me and/or follow me on Instagram, know that I cannot get enough of a fitness studio called F45. I can proudly say that my life has completely changed since stepping into an F45 [Bayview Village] for the first time at 6AM on July 18, 2018! With each workout, I am pushed beyond my limits and I have met some amazing/inspiring people along the way – it is safe to say, I am regaining my self-confidence back [slowly but surely] and I couldn’t be happier!

If you are wondering what the hype is all about, or if you have never heard of F45 before, this blog post is definitely for you!

f45 training 2


F45 stands for functional fitness in 45-minutes. It was founded in Australia [2012] with one idea in mind – to offer a 45 minute high-intensity circuit training workout. Trust me when I say, you will never walk out of  an F45 studio without sweating and your endorphins being at an all-time high!

What makes F45 stand out amongst all other fitness studios is truly the sense of community, positive energy and motivation you feel from the moment you enter the studio until the moment you leave – the trainers never fail to give you a high-five and the members are always cheering you on. F45 is without-a-doubt, Team Training – Life Changing.


What I absolutely love about F45 is that every day is a different workout; a workout is never repeated as each class is carefully designed from a database of over 3,000 different exercises. Utilizing revolutionary in-studio technology, the F45 Athletics Department [at their HQ in sunny California] is continuously developing – meaning the members are constantly being challenged and you will never know what workout is coming your way [I find this exciting]! The 45-minute workout experience is fused with various components of HIIT, circuit training and functional training. This blend of cardio, strength and interval training has proven time and time again to burn an immense amount of fat and build lean muscle – it really can’t get any better than that! Here are some examples of the types of workouts you can expect:

f45 workout 1f45 workout 2

SIDE NOTE: Although every class is 45-minutes in length, Saturdays offer a 1-hour high-intensity hybrid [cardio + strength] workout called “Hollywood”. If you are looking to try F45 for the first time, I would highly recommend Hollywood to be your first class – you will love the workout experience. Not only will you get your sweat on, there is a live DJ that will keep you energized/motivated throughout the workout and you will get to truly feel that sense of community I was talking about earlier [Saturday classes are usually quite busy]!


Now that I have may have peaked your interest, you are probably wondering where you can find an F45 studio. The great news is that F45 has quickly become a  global workout sensation so there are a variety of locations to choose from!

If you are living in Ontario, Canada [more specifically Toronto and South Central Ontario], there are some fantastic studios that I would highly recommend you visit:

  • Uptown Toronto: F45 Bayview Village + F45 Don Mills
  • Downtown Toronto: F45 Downtown Toronto
  • East Toronto: F45 The Beach
  • West Toronto: Trinity Bellwoods
  • Burlington: F45 Burlington
  • York Region: F45 Vaughan Metropolitan + F45 Aurora

If you live elsewhere, you can search a preferred studio location via their website: https://f45training.com/find-a-studio/. If you can’t find a studio near your preferred location, I can promise you, an F45 studio will most likely pop up in the near future – they are building studios left, right and center!

SIDE NOTE: Most studios will offer a FREE trial for one week. This deal is what got me to try out F45 – trust me when I say, you will become hooked and never look back!


I really want to highlight [and thank] three of my best girlfriends who were my soul source of inspiration for joining such a fierce F45 community. I truly have never met three woman who have been more dedicated to cultivating a healthy lifestyle by consistently showing up to workout [5-6 days a week]; even with their busy personal schedules and/or desire to chill-out after a long day at work. Since joining F45 [shout-out to F45 Aurora], their lives have positively changed in different ways – here is what each of them have to say about what they love most about F45:


“I love the challenge. Every class is different and I never leave feeling like it was easy. My body in the last 7-months hs completely transformed – I used to hate working out, now I am in love with it!”


“I love the people and the community. The trainers and members have become a second family. I look forward to seeing everyone, which is especially helpful on days I’m lacking motivation. Everyone is so encouraging too; I’ve pushed myself beyond what I ever thought I was capable of. I’m not only learning how to train properly, but I’m pushing my limits. F45 wasn’t lying when they said it was life changing.”


“I’ve never stepped foot into a gym before – probably in fear of not knowing what to do, nor how to do any type of exercise.

I was definitely intimidated when I first entered into an F45 studio, but now I just cannot get enough! The energy from the trainers and other studio members has been a great motivator for the post 7-months. Every day and every workout is something new and as much as I dread the workout going into it, I always leave wanting more. I am proud of myself for pushing my body past the limits I never though was possible. I’m forever grateful for F45 – it has changed my life for the better.”

f45 training 3

Cheers to finding a fitness community that both inspires you + pushes you beyond your limits.

Lots of love,

Sara Locke – XOXO

Travel – In-Flight Essentials

This past year I have been extremely lucky to travel to wonderful destinations for both business and pleasure [California, Jamaica, Washington and Mexico]. Although I truly love flying, what I do not love is the aircraft cabin air – who else is with me on this one!? As many of you may be travelling in the near future, I want to share with you all, my absolute favourite “lotions + potions” that are must-haves to combat that  drying + germ filled airflow.

Mario Badescu Skin Care – Facial Spray with Aloe, Herbs and Rosewater

If you have yet to try Mario Badescu’s rosewater facial spray [or any rosewater facial spray], you are in for a refreshing treat – I honestly cannot get enough of it! Whether or not you will be travelling via airplane, this facial spray can be used anytime + anywhere to get that perfect mist of hydration your face has been longing for. I mean, who does not LOVE a dewy facial glow!?

You are probably all wondering what is so special about this rosewater facial spray. In all honesty, I too did not know anything about this magical spray until I was listening to The Skinny Confidential Podcast one Morning where Lauryn Evarts talked about this particular spray and the amazing benefits of daily facial hydration. Of course, I naturally did some additional research and picked it up at Nordstrom immediately.

Retailing for roughly $10.00-$15.00 CAD [depending on bottle size], this particular rosewater facial spray is infused with aloe, a variety of herbal extracts and of course rosewater. What I adore about this product is you can literally use it from head to toe – it provides a perfect amount of hydration for your skin and hair [I know, wild]! I personally use it either on makeup free skin [prior to and after I workout] and as my makeup setting spray.

Now that I have peaked your interest, you are probably wondering where to purchase this delicious facial spray. Don’t worry, I have got your covered – here are some places where you can purchase it:

Saje Natural Wellness – Immune – Germ and Virus Fighting Remedy

I am a huge Saje fan – I use a variety of their products on a daily basis and I truly cannot live without their “potions”! If you have never heard of Saje before and like using natural healing remedies, I would highly recommend checking out their website and/or going to one of their stores [if there is one in your area] to look at the products that they offer. To provide you with some background, Saje is known for their products being highly effective and better yet, their ingredients are derived from natural sources [thanks Mother Nature!].

When I am travelling, I particularly love using “Immune“. This oil contains eucalyptus [soothing], cinnamon [warming] and tea tree [refreshing], which is great to prevent + relieve cold and flu symptoms!  To say goodbye to those in-flight germs, all you have to do is roll Immune along your neck and chest – yes, it is that easy!

Modern Nature – REJUVENIQE™ Oil Intensive

Rejuveniqe Oil™ is one of those staple products that everyone should have as part of their every day beauty routine. This particular oil is literally a “magical multitasking elixir” – I am not exaggerating when I say that this product has over 101 different ways to use it [amazing, right!?]. Here is a few ways you can use this oil on a daily basis:

  • FACE
    – Add extra hydration by blending one to two drops into your moisturizer and/or
    liquid foundation [will lock-in makeup]
    – Reduce dark circles under eyes by massaging one drop under eye area
  • BODY
    – Add extra hydration to your body by adding a few drops onto your body after
    showering [will lock-in moisture]
    – Prevent dehydration due to chlorine or salt water, add a few drops to your
    body prior to swimming
    – Soften stretch marks and restore skin elasticity by add a few drops onto your body
    in the AM + PM
  • SUN
    – Keep skin hydrated by adding a few drops to your sunscreen
    – Alleviate sun burns + repair skin by adding a few drops to the affected area(s)

In addition to the variety of ways to use this product [noted above], what makes this oil so unique? Mirroring the body’s natural oils, Rejuveniqe Oil™ has been carefully formulated with a blend of 11+ unique botanical ingredients [i.e., vitamins, minerals, antioxidants, beta-carotene and omega-3 fatty acids], creating the ultimate moisturizer for your hair and skin – I know, amazing!

When I am in-flight, I often find that my hair and lips also become quite dry [odd, I know but its the truth]. To alleviate this, I love using Rejuveniqe Oil™ throughout my hair and on my lips. For use, all you need to do is put a drop of oil onto your hair [mid-head to ends] and onto your lips – let it do its magic of adding hydration and voila!

Cheers to travelling the world and creating new memories, while combating aircraft cabin air one “lotion + potion” at a time!

Lots of love,

Sara Locke – XOXO



All Things Matcha

If you are someone who is like me and can’t go a day without coffee and/or you are looking for a coffee substitute, this post will hopefully entice you to make matcha a part of your wellness routine!


What is Matcha?

With matcha you are literally drinking the actual dried leaves which have been stone-ground into a fine powder [matcha means “powdered tea”] – providing you with the full benefits of its antioxidants, vitamins and caffeine. With traditional green tea, components of the leaves are steeped into hot water, then get discarded.


Since I began drinking copious amounts of matcha, I frequently have been asked why matcha over green tea? Truthfully, after researching everything/anything matcha and learning about the endless amounts of amazing health benefits, I officially became hooked on this “super potent” green tea – how can you not!? Here is a list of just the few benefits this nutrient-dense powerhouse has to offer:

  • High in Antioxidants
    – 137x more than green tea
    – 17x more than blueberries
    – 6x more than gogiberries
  • Energy Booster
    – Matcha can help your body burn calories 4x than normal – yes and yes!
  • Anti-Aging
    – Matcha helps reduce inflammation and oxidation to help you look and feel youthful
  • Great Detoxifier
    – Matcha as a high concentration of chlorophyll [my favourite], which helps eliminate chemicals from your body
    – Matcha’s vibrant green colour comes from high levels of chlorophyll – If you know me, you know  that I am obsessed with this nutrient powerhouse and can’t go a day without “green water” [blog post to come on all things chlorophyll]
  • High in L-theanine
    – Matcha has an amino acid that promotes relaxation and enhances memory + reaction time

Where to Purchase

My favourite place to purchase matcha is at Davids Tea [is anyone else obsessed?] – there is an abundance of matcha [+ other tea] flavours which will suit everyone’s taste buds:


  • Blueberry Matcha
  • Vanilla Matcha – Favourite
  • Peach Matcha
  • Strawberry Matcha
  • Honeydew Matcha
  • Mint Matcha
  • Maple Matcha


  • Grand Cru Matcha – Favourite
  • Matcha  Matsu


To be quite honest, when I first started drinking matcha tea, I absolutely did not love the taste – I found it to be quite bitter. However, once I started getting creative with ways to incorporate matcha into either my food [i.e., chia seed pudding] or drinks [i.e., smoothie + latte], I began to really enjoy  the taste and now I can’t go a day without matcha! Here are two of my favourite ways to incorporate matcha and to boost my energy throughout the day:

Matcha Latte


  • Utensils: matcha whisk + perfect matcha spoon
  • 1-2 “perfect matcha spoonfuls” matcha green tea [of your choice]
  • 1/2 cup milk or non-dairy milk – I love using coconut milk
  • 2 tbs + 1/2 cup of warm water
  • Optional [added flavour] – 1 tsp pure vanilla extract
  • Optional [added sweetness] – 1 tbs of sweetener [i.e., agave, honey, maple syrup]


  1. Add matcha into a bowl
  2. Pour 2 tbs of warm water into a bowl [covering the matcha powder]
  3. In an “M” formation, use your matcha whisk and whisk until there are no matcha clumps
  4. Pour the whisked matcha and 1/2 cup of warm water into a mug
  5. Add vanilla extract and/or sweetener
  6. Froth milk and pour over matcha mixture

Matcha Chia Seed Pudding

If you read my blog post on Superfood Smoothies, you will know that I love chia seeds and all of the benefits that come along with this superfood; a fantastic and tasty way to incorporate matcha in your food is either via a smoothie or chia seed pudding:


  • Utensils: matcha whisk + perfect matcha spoon
  • Medium sized sealable container/jar – I love using a mason jar
  • 1-2 “perfect matcha spoonfuls” matcha green tea [of your choice]
  • 2 tbs warm water
  • 1/2 cup milk or non-dairy milk – again, I love using coconut milk
  • 1/4 cup chia seeds
  • 1 tsp pure vanilla extract
  • 1 tbs of sweetener [i.e., agave, honey, maple syrup]
  • Optional Toppings – fruit [blueberries, strawberries, raspberries], granola and/or nuts


  1. Pour milk and add chia seeds into a medium sized container/jar – stir to combine
  2. In a small bowl, add matcha powder
  3. Pour warm water into the bowl [covering the matcha powder]
  4. In an “M” formation, use your matcha whisk and whisk until there are no matcha clumps
  5. Add matcha mixture, sweetener and vanilla into the chia seed mixture – stir
  6. Place in the fridge for at least 2-3 hours, or let it sit overnight
  7. Top  with your favourite fruit [blueberries, strawberries], granola and/or nuts

Cheers to caffeine [sustainable daily energy] and drinking all things green +  nutrient dense!

Lots of love,

Sara Locke – XOXO

Stepping Outside of Your Comfort Zone

Roughly two years ago, the company that I work for began a “Commit-to-Fit” challenge. The goal of this workplace-wellness challenge was to provide our team with the opportunity to enhance their overall health and well-being through proper nutrition and regular exercise [CrossFit workouts – 3x a week] – amazing, right!?

When the initial communication came through with regards to this fitness challenge, to say I was hesitant to join is an understatement. Although fitness has always played a massive part in my life and is a true passion of mine, CrossFit intimidated me, on many different levels – I always told myself, “CrossFit just isn’t for me. I can’t lift heavy weights – I am just not strong enough to fit into the community. “

After days of going back and forth about whether or not to join the Commit-to-Fit challenge, I had one colleague/friend [Matt] who truly became my driving force to join. He would say to me, “its important to step outside of your comfort zone and to try something that is unfamiliar/challenging – this is the only way you will continue to grow”. He was right, it was time to put all of my preconceived notions aside about CrossFit and to truly know what it is like to grow personally in an uncomfortable situation; from that moment on, my fitness and wellness journey changed forever. Not only did I enjoy CrossFit and the amazing CrossFit Vortex community I got to know and love, I finally began committing myself to a regular/consistent fitness routine, proper nutrition and began to find that spark [that once was lit] for my passion of everything health + wellness.

Matt does not know this yet [hey Matt! – if you are reading this] but he truly continues to inspire me on a daily basis. He is someone who wholeheartedly committed himself to not only this workplace-wellness challenge, he also made the personal commitment to change his life around via living a healthy lifestyle through proper nutrition and consistent exercise. Matt is the epitome of how challenging yourself by facing the unknown can honestly change your life in the most positive and beautiful way!

With the hopes to inspire someone else to let go of the familiar and embrace the new, here is Matt’s story on how his health and wellness journey has changed his life:

My Health + Wellness Journey| Matt Courtemanche

How did your health an wellness journey begin?

My health and wellness journey began on December 27th, 2015 at the back end of Christmas.  At that point, I didn’t really know where to start.  So, with baby steps, I started to work on controlling food portions and what I was drinking.  With drinks, I chose to stay away from pop, juice and alcohol.  The healthier choices I made were carbonated water and regular water.  For food, I started with CICO (Calories In, Calories Out) and went with around 1600 calories per day.

For me, my fitness journey became a lot about momentum.  Once I saw results, I just kept going.  Had to change clothes twice and I started to cook more which also became a passion of mine.  Three months after this, I joined a workout class twice a week with co-workers and got a membership at a gym, which I went to six times a week.  From there, I found CrossFit and I fell in love with it.

Overall, I’m not different from anyone else, I have my hobbies, passions and the stuff I dislike.  I just try to take it one day at time.

Lets talk, mental wellness and what it means to you.

Mental wellness has always been difficult for me.  I’ve had bouts of depression on and off for about 18 years.  However, I hit a real low about 8 years ago when I couldn’t really see hope in anything that I did.  My weight increased, I was unhappy and hated myself and I stay away from everything with the exceptions of a couple of friends and a few family members.  I started realizing that many of the problems I was having was due to me and only me.  I started to try and find out why I felt depressed and started to take measures to properly take control of my life.  Even to this day, I still have bad days but now I’m better equipped to understand when they are happening and how to control it.  I have listened to podcasts, read books, and watched many videos.  However, the main key has been to talk with people that are close to me.  Whether it has been an issue on a situation, a life-style choice or something that I just needed to get off my chest, this was the best decision I ever made.  Mental wellness is so important to everyone and I try to manage it as best I can because it can definitely take you off the road that you want to travel on.

How did you get into CrossFit and how has it changed your life?

CrossFit means the world to me.  It was synchronistic on how I ended up there.  There was a poll for co-workers to select a new workout routine and CrossFit was one of the options.  Thankfully, everyone selected it.  I don’t think that I could have ended up at a better affiliate than CrossFit Vortex.  Kristi as the owner has brought more to my life than just working out.  They have taught me about nutrition, mindset, doing things the right the first time and to fight through hard things everyday.  They make me laugh, give me a kick in butt, a pat on the back and many times, a wise word.  The mindset training has helped in having a new outlook on difficult situations and it helps reduce my stress levels daily.  Also, CrossFit brings together many people from different aspects of life and it is really cool to meet and hang out with new people daily.  Plus, you’re all in the trenches, slogging through the daily WOD and you get to become friends with others.  Sometimes, CrossFit gets a bad rap from social media but it truly works for me. I think that when it comes to getting healthier, you have to do what works for you and stick by it.   I have fallen in love with this sport and it is privilege to get to do it everyday.

I wouldn’t go out and say that my lifestyle is still the healthiest.  However, I cannot stress how much better than it was before.  When I was at my heaviest, I couldn’t stay awake, had no energy and was always running out of breath.  When I did exercise, I was sore for three days and I felt like many days, I was not going to get out of bed.  Now with exercising and eating healthier, I have energy all the time and I feel like I can do any exercise at the drop of a hat.  It also helps me to be able to help others.  I can help team members around the office with lifting heavy items, I can help do things for my family that I wasn’t able to do before.  It falls in with the old adage “You need to help yourself first, before you help others”.  I feel like many days, I can take on the world.

What inspires you to continue your health and wellness jounrey?

I didn’t really have a fitness inspiration at first.  I think that I was more motivated to try not to die before I was forty.  Obviously, we can never prepare for that but I wanted to give myself a way better chance.  Oddly enough, the more I started discussing healthy living with people, the more I became inspired.  I learned about different eating and workout plans and found out about resources that helped others.   The biggest tool that I have used is Instagram.  However, you need to be able to tell the difference between an account that is trying to sell fitness and an account that is trying to promote healthy living.  Now, my inspiration is drawn to many everyday people who are living their fitness goals and dreams.

What advice would you give to someone wanting to start their own journy?

My advice to anyone that is starting out is that the first step is always the hardest.  To take that step, you are going to have to step out of your comfort zone and examine some uncharted territory.  However, it will be the best thing that you can do.  Being out of your comfort zone will help you to grow as an individual and it will help you to be better in the long run.  Also, you are not going to build fitness in one day.  This is crucial as sometimes you will plateau with results and your perseverance on those days with get you through.  This is not a diet, not a three-week plan.  It needs to be a lifestyle change.

Cheers to embracing the uncertainty and to new health + wellness beginnings – after all, life begins at the end off your comfort zone.

Lots of love,

Sara Locke – XOXO


Superfood Smoothies


If there is one you should know about me, it is that I absolutely love a nutrient dense smoothie in the Morning – smoothies are super quick [I am always on the go] and extremely nutritious + delicious! Honestly, what better way to start your day!?

In my last blog post [Morning Routine],  I mentioned that my “go-to” smoothies incorporate the “Fab Four” formula developed by the stunning holistic expert and nutritionist Kelly LeVeque [Be Well By Kelly – #bewellsmoothie]. To further understand the benefits of this formula, I would highly recommend listening to the fantastic podcast episode with The Skinny Confidential and Be Well By Kelly –  podcast link. It is honestly so informational!

Incorporated into my smoothies are amazing superfoods that are nutrient dense and provide a ton of health benefits – here are some of my absolute favorites:

Maca Powder

Maca Powder [aka. magic powder] has been a recent addition to my smoothie and lets just say, I wish I added this superfood sooner – I am honestly addicted! What is Maca you ask? The Maca plant grows in central Peru in the high plateaus of the Andes mountains. With its root used for medicinal, this plant had quickly gained popularity as there are so many amazing health benefits surrounding the consumption of Maca – I mean, the butterscotch like taste is also an added bonus:

  • Increases energy levels
  • Improves sex drive [gives a real libido boost]+ improves fertility
  • Regulates hormone balance
  • Reduces anxiety + enhances mental clarity [reduces cortisol levels]
  • Improves acne
  • Improves hair growth


I have to admit, when I tried spirulina for the first time, I absolutely did not love it – for some reason I could not get used to the  “earthiness” taste. However, after giving spirulina a few chances by integrating small amounts at a time [i.e., 1/2 a teaspoon], I soon could not live without spirulina powder in my smoothies – now, I even quite enjoy the taste [quite refreshing in nature – no pun intended]! For those who are not privy to spirulina, is a type of bacteria [microalgae] referred to as “blue-green alga” and it grows in both fresh + salt water. A single tablespoon of spirulina powder provides an immense amount of nutrients that are essential for your body [just about every nutrient we need]:

  • Protein [4 grams] + contains all of the amino acids we need
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Copper
  • Iron

When I first started researching everything and anything spirulina, I was surprised to learn that it is also an incredible source of protein [very high] – I mean, how amazing is that! As a Pescetarian and someone with a highly restrictive diet due to food allergies/intolerances, I often have a difficult time finding a good protein source for my smoothies.  Depending on what type of ingredients I put in my smoothie, aside from hemp protein I am loving that spirulina is an additional protein option!

Seeds [Flax + Chia]

Flax and chia seeds are absolute favourites of mine at the moment. Just like the other ingredients I use, there are so many amazing benefits to consuming both flax and chia seeds:

Flax Seeds

In addition to being a complete protein, flax seeds are high in fiber which aids in digestion. What I also love about flax seeds is that it is fabulous for your hair and skin due to the fatty acids and B vitamins it contains –  I am 100% up for consuming anything that will help my hair healthy and skin glowing!

Chia Seeds

For good reason, chia seeds are trending at the moment – although I consume a lot of these seeds throughout the day, If I could sprinkle them on everything I eat, I 100% would! Similar to flax seeds, chia seeds are a fantastic source of fiber, protein, calcium, magnesium and zinc – they also make you feel full as they expand [into a jelly like substance]. I mean, what more can you ask for in a seed!?

Greens [Spinach]

A handful of greens is an absolute must in my smoothies – it is honestly the perfect way to get them in each day! Although I sometimes use kale, spinach is my number “go-to” green; it blends perfectly and you can’t even taste it [I promise]! Loaded with tons of nutrients, spinach is rich in omega-3s, iron, protein and vitamins [A, C + E] and has an amazing ability to restore your energy levels and improve the quality of your blood. Better yet, this dark, leafy green is fantastic for your bone health, skin and hair – Popeye was definitely on to something with his spinach consumption!

Cheers to loving yourself enough to fuel your body with fabulous nutrient dense superfood smoothies!

Lots of love,

Sara Locke – XOXO

Morning Routine


There is nothing that I love more than starting my day off with a strong mindset to tackle a busy workday that lies ahead; with this, comes a well-rounded morning routine focusing on my physical and mental well-being. A wise man [Benjamin Franklin] once said, “daily habits create success – early to bed, early to rise, makes you healthy, wealthy and wise.”

As an HR Leader, I often wear many hats – this means I need to ensure that I am mentally prepared to switch gears [tasks] at any point throughout the day in order to be the best leader I can be for my amazing team. So what does a typical Morning look like for me prior to heading into the office?

5AM Wake-up Call

I usually begin each Morning with a 5AM wake-up call [bright + early]. I know 5AM may seem beyond early, but honestly, this is a perfect time for me to wake up and build mindfulness first thing in the Morning prior to getting my fitness on at F45 – trust me, it works and your body will thank you! Also, real talk – there is something so magical about waking up early in Toronto while the city lights are still beaming and at the streets are peaceful [talk about Zen]!

Lemon Water + Apple Cider Vinegar

Waking up  to lemon water with apple cider vinegar [+ sometimes honey and chia seeds] is honestly a dream and beyond refreshing! Maybe it is because I love all things lemon, but what better way to kick-start your productive day than with an amazing beverage [hot or cold] which contains so many health benefits:

  • Keeps your skin blemish free
    – The vitamin C component in lemons will help decrease wrinkles and blemishes; your skin will look/feel rejuvenated, clean and glowing [yes and yes!]
  • Restores the pH balance + reduces inflammation 
    – Lemon is one of the most alkaline foods you can find, which will aid in reducing your body’s overall acidity levels
  • Boosts the immune system + fights infections
    – Lemons are high in vitamin C which is the most important macro-nutrient for our Immune System [bye bye colds]
  • Detoxifies the liver + aids in kidney function
    – Lemon water will help flush out any unwanted material, while preventing calcium build up in the kidney

Journaling – Five Minute Journal

If you have yet to purchase the Five Minute Journal, I would 100% suggest heading to your local Chapters/Indigo or even Amazon to purchase one – this journal is a must-have to start [and end] your day on a positive note/with gratitude. Based on positive psychology research, the Five Minute Journal has been designed to improve your overall well-being and happiness by focusing on the good in your life and becoming more mindful. Amazing right!?

The Five Minute Journal consists of both a Morning routine and an Evening routine:

Morning Routine

  • Gratitude List – Three things you are grateful for
  • Creating a Better Day – Three things that would  make your day great
  • Daily Affirmation – A statement of what you want in your life

Evening Routine

  • The Amazing Three – Three amazing things that happened during your day
  • Making the Day Better – A statement of what you would change throughout your day

Physical Activity

Physical activity first thing in the Morning has quickly become a part of my daily routine.  Alongside many health benefits [i.e., brain cell growth, boosts mood and combats stress], without-a-doubt, I feel stronger both mentally and physically – let’s just say, I feel like I can conquer anything the day brings me with a positive attitude, bright smile and a sense of ease!

Alongside running and pilates, F45 [functional fitness in 45-minutes] has quickly become an obsession of mine and I thank three of my best girlfriends for being my inspiration to join such an outstanding community! For those who are curious, F45 was founded in Australia [2012] with one idea in mind – to offer a 45 minute high-intensity circuit training workout. Trust me, you will never walk out of  an F45 studio without sweating! What I love about F45 is that every day is a different workout; a workout is never repeated as each class is carefully designed from a database of over 3,000 different exercises.

Side Note: Shout-out to the F45 Bayview Village team for welcoming me with open arms and for always pushing me beyond my limits each class [just what I need]!


Meditation is very new for me, thanks to The Skinny Confidential [I am OBSESSED with her Podcast]! Quite truthfully, the thought of meditation was quite intimidating/scary as I am someone who is “on-the-go” all of the time and it is tough for me to truly relax. However, to ensure I am the best version of myself when I step into the office each day, I knew that meditation would help me become more “zen-like” – at least I am still hoping!

Following my workout, I try my best to take the time to listen to a guided meditation for at least 5-10 minutes [that is really all you need] – so far, I am LOVING it! Although at times I find my thoughts drifting all over the place and I can’t stay focused on the guide, I know that this is completely normal and with time, my meditation practice will only improve. Some amazing meditation Apps to help you get started on your meditation journey are: [1] Head Space [2] Insight Timer [3] Calm – I would suggest the Guided Meditations to start!

Brain Fuel – Fab 4 Smoothie

I am someone who absolutely loves smoothies – it is quick, delicious and super nutritious. However, I must admit, I was someone who use to love having copious amounts of fruit in my smoothie [thanks Booster Juice for the intro years ago]; after listening to a Skinny Confidential Podcast featuring holistic expert and nutritionist Kelly LeVeque I soon realized that although adding fruit is completely OK [limit to 1/4 cup of fructose], too much fruit will only increase your blood sugar and will eventually store as fat.

To help balance blood sugar and to keep you full, Kelly developed a formula called “Fab Four” which is a combination of Protein, Fat, Fiber and Greens [includes superfoods]. She not only uses this formula for smoothies, but for every day nutrition – what a perfect and simple formula to follow, right!? I have two “go-to” smoothies that I absolutely love [thank you Kelly]:

Spa Smoothie

1 serving of protein powder [I use hemp seed protein]
1/4 avocado
1 tbsp of chia seeds
1 tbsp of flax seeds
1 tbsp of maca powder
1 tsp of spirulina
5 drops of BioSil collagen
Juice from a small lemon [3 tbs]
1 handful of spinach
1 small cucumber [peeled]
1/4 cup of mint
1/2 cup of  coconut water
1/2 cups of water

“Cinnamon Toast Crunch” Smoothie

1 serving of protein powder [I use hemp seed protein]
1/4 avocado
1 tbsp of chia seeds
1 tbsp of flax seeds
1 tbsp of maca powder
1 tbsp of cocoa
1 tsp of cinnamon
1 tbsp of sunflower seed butter
5 drops of BioSil collagen
1 handful of spinach
1/4 cup of banana
1 date [optional – for added sweetness]
1/2 cup of unsweetend coconut milk
1/2 cups of water


I truly believe in continuous personal and professional development. So much so, that I have made a promise to myself to take the time to do at least one professional development activity [PDA] a day. As a “lone-wolf” in HR for the company I work for, I am continuously looking to enhance my skill-sets any chance get [daily motto: you cant grow without learning]. What better way to be inspired and to set yourself up for success each day than by listening to a motivational podcast any time/any where [i.e., cleaning, folding laundry, doing your makeup, driving, etc.] – how efficient right!? Believe me, if you are not privy to podcasts, I highly recommend you hop on the train or at least give it a try – there is a ton of amazing experts in various fields you can gain knowledge from and they do not cost money!

Some of my absolute favourite podcasts that I listen to on a regular basis are:

  • The Skinny Confidential
  • The Rich Roll Podcast
  • The School of Greatness – Lewis Howes
  • Oprah’s Super Soul Conversations + Master Class
  • The Tony Robbins Podcast
  • The Tim Ferris Show
  • The Gary Vee Audio Experience
  • The Joe Rogan Experience

Cheers to early morning routines and setting yourself up for success on a daily basis!

Lots of love,

Sara Locke – XOXO

My Top Toronto Fitness Studios

As the cooler months fade and the flowers begin to bloom, this is a time where many begin to countdown the months/days until bikini season. This is a perfect time to re-visit your personal health and wellness goals for 2017! I am someone who loves working out at various boutique lifestyle/fitness studios to keep myself motivated and to keep my body/muscles guessing. If you are someone like me, you are going to LOVE my top three studios which are all located in mid-town Toronto [I promise, you wont be disappointed]!

SpinCo Toronto [WEBSITE]


Whether you want a challenge or you just want to have fun – SpinCo lets you focus on yourself to achieve your personal goals. Located at Yonge and Eglinton, SpinCo is one of my absolute favourite spin studios in Toronto – I promise you, the ride is like nothing you have experienced elsewhere! From the moment you enter the door until  the moment you leave, you will feel a sense of community, inspiration and positive energy from both the instructors and riders. With carefully picked playlists and movements [including low lights + a disco ball], you will be led through a 50 minute high-energy ride.

Based on the mantra one team – one bike, a sense of magic happens when you are in the room; you will find yourself not only getting stronger but you will also find a sense of inspiration from yourself and other riders – this will ignite your “bad ass” self which pushes you beyond what you thought was possible. Are you hooked yet?

Ps. The delicious and nutritious Greenhouse Juice [Website] has a location in SpinCo Toronto!

Studio Lagree [WEBSITE]


I must admit, when I walked into the Lagree fitness studio for the first time I was intimidated; the Megaaremofer is no joke! All intimidation aside, after one sweaty but amazing class, I became hooked! Developed by fitness visionary, Sebastien Lagree, Lagree is an effective intensity but low- impact exercise that has been designed to effectively combine strength, endurance, cardio, balance, core and flexibility in each move. With three studios in Canada [Forest Hill, King West and Vaughan Mills] and many studios across the globe, this 50 minute total-body workout will help you build and achieve that long lean physic you have been wanting! Better yet, the Lagree Fitness Method and the Megaaremofer has been recognized to transform Hollywood’s hottest bodies [Sofia Vergara, Michelle Obama, Lea Michelle and many Victoria’s Secret models]! If that doesn’t entice you to try out this killer workout, than I don’t know what will!

BarreWorks [WEBSITE]


Barreworks Works has expanded to two convenient locations in Toronto [Yonge and Queen]! With a variety of classes to suit all fitness levels [beginner to advanced], this is a studio I cannot get enough of! As the first Toronto studio to specialize in ballet barre-based fitness classes, each ballet-inspired class has been carefully crafted by top local dance and fitness professionals. Combining a variety fitness styles [muscle sculpting, cardio training, core conditioning, Pilates] into one dynamic and energizing workout, you will find your body becoming leaner and stronger with each movement. Trust me, your body will thank you later!

Lots of love,

Sara Locke – XOXO