Coaching Journey and Current Lifestyle


Lana’s fitness journey truly began when she stopped blaming her circumstances and started taking responsibility for her health. After years of yo-yo dieting and an unhealthy relationship with food, she realized she needed a structured, sustainable approach.Working with her coach, Grant, Lana followed multiple phases, including Primer, Body Recomposition, Fat Loss, Reverse Diet, and Maintenance. Each phase taught her to respect the process, build healthy habits, and embrace balance. Now, Lana lives in maintenance most of the year, as she teaches her clients what to do. Her goal is to model a balanced, sustainable lifestyle where health and happiness coexist.

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Nutritional Blueprint


Lana maintains a balanced and flexible approach to nutrition:

• Protein: Consumes at least 170 grams daily from whole food sources to support muscle recovery and maintenance.
• Whole Foods: This plan focuses on nutrient-dense, minimally processed meals while allowing for one weekly cheat meal to maintain balance.
• Supplements: Includes creatine, multivitamins, greens, fish oil, and EAAs during workouts to support her health and performance. For pre-workout, she uses Supernova and fasted cardio to avoid beta-alanine side effects.

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Training Regimen


Lana trains five days a week, alternating between three lower-body and two upper-body sessions. Her workouts emphasize progressive overload to maintain strength and muscle.


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Lifestyle and Stress Management


Lana’s lifestyle reflects her commitment to balance and self-care:

• Steps: Aims for 10,000–12,000 daily steps to stay active.
• Sleep: Prioritizes at least eight hours of sleep each night for recovery and well-being.
• Stress Management: Uses her workouts as therapy, journals for mindfulness, spends time in nature, and plans her weeks ahead to reduce unnecessary stress. She also cherishes quality time with her family to recharge emotionally.