Posted 18 September 2014 by Interview:

Allison Ethier


How/when did you get started in training
and living a fit lifestyle?

Back in 1998 I saw a fitness competition on TV, and knew that I would be doing that someday. At the same time I was in university, working, studying, and involved fulltime as a cheerleader at the University of Western Ontario.  After I graduated from UWO I went on to UPEI and knew that this was the time to start fitness competitions, at the time there was ONLY fitness and bodybuilding.  In my opinion fitness was more my style as I had a background in gymnastics and cheerleading so putting together a routine was relatively easy. I found a local show, and myself and one other girl competed. Instantly I was hooked. Such began my obsession with the gym, competing and being involved in various federations in the industry.

It is now 15 years later and I am still going on to my last journey as an IFBB fitness professional.

How do you stay motivated?

I find motivation wherever I can. I use videos, new workout gear, a new playlist, quotes, and various photos from the Internet. I find making really small daily goals helps to put the day to day into perspective. I have been doing this so long that expecting results immediately is unrealistic, and I know you have to consistently put in the work in order to see results.


What types of cardio have worked best for you? 

I have done HIIT, stepper, step mill elliptical, plyometrics, sprint work, etc.  I also count my fitness routine as cardio.  I use various methods to be strong for the fitness routine. 

Depending on my energies that day it could be HIIT or some long steady state.  I do not do obsessive amounts of cardio, however, to say I do none would not be honest. I do more cardio during prep to get ready for a show. 

Do you have a favourite healthy recipe?

Protein pancake. I can eat them all the time.

1 cup liquid egg whites; ½ cup oatmeal, 2TBSP Greek yogurt, and coconut.

Fry up like a pancake.

This is my go to breakfast on season or off.

What does your diet consist of?

Lots of lean proteins – Eggs, chicken, white fish, salmon, steak. Carbohydrates like fruit, vegetables, potatoes, rice and oatmeal.  And of course fats like olive oil and nuts.

How do you deal with cravings for junk foods,
sweets and salty food?

In the off-season, I don’t really have cravings for sweets.  Near the end of the prep I start to have cravings for things like chocolate, as the diet is restrictive. It is partly due to being so skinny, and having to get so lean that cravings start to rear their ugly head.  I have found the less I eat those sinful foods the less I crave them.

I have competed many, many times, knowing that you will be hungry, and have some cravings is a learned side effect of the process.  You learn to ignore cravings.  However, if really bothersome I might do Greek yogurt and some frozen fruit to help cut the boredom, or have another protein shake.  Dieting is all about not being too hungry. 

What are your top 3 favorite exercises?

  • Seated Cable Rows
  • Deadlifts
  • Hip Thrust.

Right now I am obsessed with training glutes. 

Do you listen to music whilst you train?

Absolutely. Having music on gets me in the zone.  I only have 1 hour to train so I have to make the most of my time in the gym.  I tend to not socialize too much, and get into the zone with my workout.  Headphones mean ‘I am here to train; not talk”.  Playlist has lots of rock right now.

What is your training routine like?

Off-season:  4 days a week, generally full body days.

I do one exercise per bodypart, and stick to the big compound movements.  I like the 6-8 rep range, but some days I can go as high as 12-15 reps.  Those really high reps 20-25 are killer, and find they hurt my joints if I stay there too long. 

Full Body Day – Example

  • Deadlifts: 4 sets x 6-8 reps
  • Incline Dumbbell Press: 4 sets x 6-8 reps
  • Leg Press: 3 sets x 10-12 reps
  • Chin Ups: 3 sets x 10-12 reps
  • Split squats: 3 sets x 12-15 reps
  • FacePulls: 3 sets x 12-15 reps
  • Stability Ball Crunches: 3 sets x 20-25 reps
  • Rope Crunches: 3 sets x 12-15 reps

I do minimal cardio in the off-season maybe 10-20 mins 2-3x per week. I use cardio to help with fatloss, and in the past have done 45 minutes x 2 per day. Now, I am better with my nutrition and do much less – maybe 30 minutes x 4-5x per week in season.  I also do a fitness routine so trying to balance the athletic part of the competition with diet and training can be a tough balance some days. 

Routine practice is 2-3x per week for about 30 minutes after a 20-minute warmup. I used to be able to bust out my routine with very little warmup but now that I am older taking time to get everything warmed up makes it easier on the joints. 

I try to take 1-2 full days of rest during prep.

Do you set short and long term goals?

Short term to win an IFBB pro show.

Long term finally make it to the Olympia. 

In 2010 after the new rule changes, I knew I had to compete a lot in order to get enough ‘points’ to make it to the Olympia.  After the last show I had tied with another girl for the same amount of points, so then as a tiebreaker they look at placings.  I had placed as high as 4th, but she placed 3rd, so she got to go and I did not.  I missed the Olympia by one point or one placing. It was a very disappointing moment in my career.

What are you most proud of?

That I have had a career of 15 years, and am still here, still training, still pushing forward, striving for more.  

I am not broke, have solid relationships with people, and have no chronic injuries.  But no one really wants to hear about that. You know why?  It is boring.  It does not have the WOW factor.  There is nothing extreme about it. There is no drama in it.

I have been here since it was just bodybuilding, and fitness competitions, no other divisions offered.  It was underground, and not really mainstream. Now everyone and their grandmother competes.  Great progress for the fitness industry but sometimes I miss the simplicity of the old days when it was more about the athletes, making friends who were just like you, and having a great time on stage without the outcome being so competitive.

Have you had any obstacles or setbacks towards
achieving your goal physique?

My physique is always a work in progress.  I struggle with the amount of muscle that is needed for the fitness division, and balancing the look that I want for myself in the off-season.  The one moment I am on stage I wish I had more muscle, but in everyday life, I am very happy in my body.  I struggle with the idea of adding more muscle. I really like the look of the bikini girls but I am so in love with the doing the fitness routine that I put in the work to put on muscle on a body that is not designed to put more muscle on.  I am a small girl by genetics, and gaining significant more muscle is a challenge for me.

How do you measure your progress?

Weight on the scale, girth measures, mirror and taking pictures – lots of pictures. Near the end of prep, I don’t lose any more scale weight, but I look leaner.  That is why we can never trust the scale.

Who are your favourite, athletes or fitness models?

I enjoy all the girls.  We meet, we hang out, we laugh.  They all bring something unique, and have such a positive outlook on life.  Being around them inspires me to do better.   They are strong, in control of their own lives, go getters, and like being fit.  I admire anyone who possess these qualities.

What supplements would you use/recommend if any?

I use a variety of supplements, as I like to try new products.  Gaspari – Superpump in grape,  Xtend by Scivation, Ultimate Nutrition- Iso93 in café brazil, anything by Con Crete especially their creatine, and the odd time Jack3D.

What 3 tips would you give to any woman wanting to
get a feminine, CutandJacked physique like yours?

  1. Consistency - Have to work at it everyday.
  2. Patience - It will come in time.
  3. Lift weights - They will change your SHAPE; cardio not so much.



The Complete Muscle Building E-Book


CutAndJacked Apparel

cutandjacked shirt 1.jpg

Want to grow your social media?

Purchase any item of our merch and get a free shoutout on our Instagram and Facebook stories.  Post a photo of you wearing your purchase and using hashtag #cutandjacked and tagging @cutandjacked