What supplements should you take?

Happy Monday LYL Friends!

Almost on a daily bases I get asked what supplements I take and recommend to my female clients. So today I’m going to keep it simple and share with you the Top 3 supplement MUST HAVES I think everyone should take.

First off, let me make it very clear that supplements account for less than 10% of your results. Supplements alone WILL NOT delivery the results you desire. You MUST follow a clean eating diet consistency and follow a results-based training program. Supplements are just that…a supplement to your diet and training. Period.

The truth is most of us COULD get the nutrients we need from our diets but the reality is most of us don’t, so supplementation is a great way to get the nutrients lacking in our diet.

You can rest assured that I only recommend supplements that are natural, food and nutrient-based. I do not, nor will I ever, promote bogus quickfix supplements that make outrageous claims. My responsibility to you, as your Wellness Coach, is to help you learn fact from fiction. What I recommend is based on my own personal and professional experience, however in the end what you choose to purchase and from where is completely your choice.  Ask questions, do your own reserach and make your own informed decisions. In no way would I EVER try to sell you a supplement or product that I feel you do not need just to make a quick buck.

So, if you want to maximize your results and improve your health naturally then here are a few fundamental supplements I feel you should be using.

Top 3 ‘LYL Approved’ Supplement Must Haves!

 #1 – Protein Powder

Whey Protein is the highest quality of protein you can put in your body, it digests very quickly, and is a COMPLETE source of protein meaning it contains 8 of the essential amino acids, which are the building blocks of your muscle.

100% of the diet journals I receive from clients when they first start training with us do not include sufficient protein intake; most don’t even meet the daily health requirements set forth by Health Canada. So adding a protein shake per day is a quick, effective and cheap way to increase your daily protein intake.

I use ProGrade Protein (vanilla & chocolate flavour) because it is 100% natural and sweetened with Stevia®.  It is made from cold-processed, pharmaceutical grade whey (instead of the high-temperature processing that other manufacturers use, severely degrading protein quality), and contains the full spectrum of amino acids to promote the retention of your lean muscle tissue.

Protein Powder

I have also become a huge fan of Promasil Protein Powder from Rivalus. It too is sweetened with Stevia® and is 100% natural. If you opt for this brand make sure you get the Soft Serve Vanilla flavour and NOT the White Chocolate (yuck!). lol

Lastly, if you are looking to try a plant based protein powder I recommend Sun Warrior.

I’ve tried many plant-based protein powders over the years and all, with the exception of Sun Warrior, had a very grainy and earthy taste that did not mix well with my LYL Smoothie recipes. So I was excited to find Sun Warrior. It truly is the next generation of raw, plant-based protein powder with a complete amino acid profile.  It is also exceptionally high in Glutamine, Arginine, Lysine, Leucine, and branch chain amino acids.

#2 – Omega 3 Fish Oil

Fish oil (omega-3 fatty acid) is the number one supplement that I feel very passionate about and believe everyone should be taking not only for fat loss but for improved health as well.

Fish oil is high in omega 3 fatty acids and has many health benefits:

  • Increase your metabolism (it is a natural fat burner!)
  • Prevent and reduce the symptoms of depression, PMS, Menopause, and ADHD
  • Protect against memory loss and dementia
  • Reduce the risk of heart disease, stroke, and cancer
  • Improve the look for your skin, hair and nails
  • Improve liver and kidney function
  • Ease arthritis, and joint pain

If you are not supplementing with good fish oil, make it a point to start today!

I personally take and HIGHLY recommend Krill Fish Oil because it has proven to be far superior to regular Fish Oil caps that you can buy at your local grocery store.

I trust Prograde ® EFA Icon Krill Fish Oil ™ because it delivers high quality without any toxins, such as trace mercury, it is highly potent and is absorbed much quicker than most forms of fish oil, so you don’t have to worry about having to swallow large quantities of “horse pills”.  I call it the Cadillac of fish oil!!! lol Just 2 small pills are the equivalent of TEN large standard fish oil capsules.


#3 – Branch Chain Amino Acids

Branch Chain Amino Acids (BCAAs) refers to Leucine, Isolevcine, and Valine, the most important of the 9 essential amino acids that the body cannot manufacture itself. These amino acids play a critical role in muscle repair and development because they are metabolized in the muscle rather than the liver. Because BCAAs are metabolized in the muscle, they can be used for building new proteins or for energy.

Taken during and after your workouts, BCAAs can provide your body with fuel, and help kick start protein synthesis in the muscle for faster recovery.

If you are new to exercising or have started a more intense training program, this supplement is MUST HAVE! It will enhance your performance in the gym and speed up your recovery by reducing muscle breakdown (also known as catabolism), and DOMS (Delayed Onset Muscle Soreness).

 Fast Recovery = Faster Results!!!

You can take BCAAs in a capsule or powder form. I personally prefer the powdered form and recommend Post-RX for Rivalis. It is 100% natural and sweetened with Stevia.

I recommend 2 scoops mixed with 4oz of water immediately after your workout, or add 2 scoops to a 1liter bottle of water and drink during your workout. On non-training days, I recommend taking 1 scoop in the morning and 1 scoop before bed of you are feeling really sore.

So there you have it…Your Top 3 ‘LYL Approved’ Supplement Must Haves!!!

If you are looking to add these supplements to your nutritional program here are the company websites.



(ProGrade Protein and Krill oil Caps)

If you decide to purchase supplements from ProGrade, you can enter the LYL client coupon code INTRO15 at the checkout window and get 15% off your entire order.




(Promsail Protein Powder and Post RX)

If you decide to purchase supplements from RIVALUS you can enter the LYL client coupon code GIVEBACK at the checkout window and get 30% off your entire order.

Whole Health Store (Local):

304 Water Street


Owner: Megan Kennedy

(Sun Warrior Protein Powder and Krill Oil Capsules)

When you visit the store tell the sales associate that you are a client of Love Yourself Lean so you can enjoy a 10% discount of your purchase.


There are a number of other supplement stores around town that sell these and other similar supplements, however I have chosen not to partner with them. I prefer to work directly with the manufactures of the products, and only support natural health food stores.

Dealing direct with the manufactures or with local ‘natural’ supplement providers will not only save you a ton of money, but you will also be investing your time and money building relationships with businesses that have a genuine interest in your health and not just your pocket book! And that makes for a much healthier and positive experience! 🙂

Happy Supplement Shopping! 🙂