Influencer Lauren Blake in Two-Piece Workout Gear Shares "Full-Body Burn"

Life Weights

Lauren “passionate” about exercise – especially strength training. “I made the switch from being a ‘cardio bunny’ to lifting heavy weights! During that time, I would go on social media to look at girls who competed in Fitness competitions,” she told Simply Shredded.

Don’t Waste Time Doing Lots of Cardio

Lauren maintains that doing too much cardio is a waste of time for her.“A workout routine focusing primarily on weight training with minimal to no cardio works best for me. My style of training is a cross between powerlifting and bodybuilding. I am an ectomorph body type and I find it quite hard to maintain muscle mass. Lifting heavy has really helped to stimulate my overall muscle growth, particularly with my lower body,” says Lauren.

Count Macros and Eat Clean

Diet is important, says Lauren. “I follow a blended approach between macros and clean eating,” says Lauren. “I know my exact macros and I have a clean meal plan to hit these macros. When planning my meals, I also keep things like nutrient timing in mind too especially around my workouts.”

Here Is What She Eats in a Day

Lauren shared a sample menu with Simply shredded. For her first meal she has 5 ounces Egg Whites, 3 ounces Oats and 1 tablespoon Honey. Next, 1 scoop Protein and 1 cup Blueberries. Meal 3, lunch, is 3 ½ ounces Barramundi and 9 ounces Sweet Potato. For her fourth meal she has 2 ½ ounces Chicken Breast, 5 ounces Mixed Vegetables and 1 ½ ounces Walnuts. Meal 5 is 3 ½ ounces Turkey Mince, 3 ½ ounces Pumpkin, ¼ cup Baby Spinach Leaves and 2 ounces Avocado. And, for her last meal, she has 1 scoop Protein and ¼ cup Almonds.

Don’t Believe There Are Shortcuts

“POV: doing this workout every single day will snatch your waist, build your glutes & get you losing 10kg…. 🤥 Claims like this are made all over social media. If you dive deeper into it…content creators all use the EXACT same wording on all their posts in a hope to go viral & it’s all just click bait for views🙄 spreading misinformation like wildfire!” she writes. Be careful who you take your advice from on here. Want to build your glutes? Lift heavy shit. Eat food to fuel your body. Don’t listen to morons 🤣,” Lauren captioned a recent post.

She Does Leg Day

Leg day is a staple in Lauren Findley’s workout routine, focusing on exercises that build strength, tone muscles, and improve overall lower-body functionality. Incorporating a mix of squats, lunges, and deadlifts, she prioritizes proper form to target her quads, hamstrings, and glutes effectively, making it a must-have for any balanced fitness plan.

She Does Incline Treadmill Intervals

Incline treadmill intervals are one of Lauren’s go-to cardio routines for burning calories and enhancing endurance. By alternating between walking or running on an incline and flat surfaces, she engages her lower body while keeping her heart rate elevated. This dynamic workout is perfect for improving cardiovascular health and boosting overall fitness levels.

She Does Romanian Deadlifts

The dumbbell Romanian deadlift (RDL) is a highly effective exercise for improving overall lower body strength and flexibility. By targeting the hamstrings, glutes, and lower back, it helps build a stronger posterior chain, which is essential for proper posture, reduced risk of injury, and enhanced athletic performance. The movement also promotes hip mobility and stability, making everyday activities like bending and lifting safer and more efficient. Additionally, the RDL strengthens the core, helping to improve balance and reduce strain on the spine. Incorporating this exercise into your routine can boost functional strength and support long-term joint health.

She Does Cable Goblet Squats

The cable goblet squat is a powerhouse exercise for building strength, improving mobility, and targeting the lower body. By holding the cable attachment close to your chest, this variation puts less strain on the lower back compared to traditional squats, making it ideal for beginners or anyone rehabbing an injury. The continuous tension from the cable ensures your quads, glutes, and hamstrings are engaged throughout the movement, delivering a more effective workout. Additionally, the upright posture required during the squat helps improve core stability and balance. Whether you’re looking to tone your legs or enhance overall athletic performance, cable goblet squats are a versatile addition to any fitness routine.

She Eats A High Protein Diet

Findley credits her lean and toned physique to a consistent high-protein diet. By incorporating foods like lean meats, fish, eggs, and plant-based protein sources, she supports muscle recovery and growth while staying satiated throughout the day. This balanced approach helps her maintain her fitness goals without sacrificing taste or enjoyment.

Working Out “Completely Changed” Her Life

Amanda owes her life to exercise. "There's nothing wrong with being skinny, but I was really self-conscious about it — I didn't have my first boyfriend until I was 21," the certified personal trainer and Pilates instructor, told Cosmopolitan. "Working out completely changed my life and confidence."

Strength Training Over Cardio

Amanda is an advocate of strength training over cardio. "I don't do a lot of cardio because it's the most time-consuming," says Amanda. Instead she exercises 45 minutes four to five times a week, doing mostly strength training. "I'm obsessed with not losing weight. If I look at the scale and it goes up, I get excited I gained 2 pounds," she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

• Develop strong bones
• Manage your weight
• Enhance your quality of life
• Manage chronic conditions
• Sharpen your thinking skills

Walking

Amanda likes to get her steps in while spending time outdoors. “Time in nature renews me,” she captioned a post. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

Engaging Muscles During Exercise

Amanda stresses the importance of engaging your muscles while exercising "So many people go through the motions and don't see results because they don't connect the mind and the body to really feel the exercise," she says. "You can't go through the motions — you really have to squeeze your butt and engage your abs to benefit."

TRX

Amanda is a fan of the TRX system in your home. “Complete total body TRX 💪,” she captioned a post. TRX workouts are efficient and can be done at home or at the gym. They involve simple straps that can be connected to the ceiling or a door, and are great for doing a variety of strength training moves, using your bodyweight as resistance.