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zolganif · 6 years

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I wear make up all the time. I want a golf cart. I like to play soccer. I like to build igloos in the snow. I like Sugarcult. I want a convertible. I like to write poems. I eat popcorn at the movies. I go to the movies at least 2 times a week. I believe in angels. I have a dog. I go camping. I dress up at Halloween. I want to be a teacher. I like the color gray. Social Studies, History, or World Cultures is my least favorite subject. I go to a private school or university I am obsessed with Carebears. I often sleep until 12 in the summer and on weekends. I like Cameron Diaz. I have seen the movie "8 Crazy Nights" at least 3 times. My mom’s name is Paige. I hate to read. I like to wear black. I love to skateboard. I like to surf. I rent movies all the time. I like surveys. My favorite day of the week is Friday. I have blonde hair. I am a brunette.<-----Naturally I am very flirtatious I like horses. I have a hermit crab. I love the rain. I love music. I believe in God. I'm wild and crazy. I believe in a thing called love. I believe in love at first sight. I believe in lust at first sight I can't wait until Christmas. I've been a good little girl / boy. I enjoy sappy romantic movies. I like ketchup. I have a bunch of friends. I'd prefer not to label myself in any way. I listen to classic rock. I listen to metal. I like the movie The Nightmare Before Christmas. I like the movie Gone With the Wind. I go to church. I believe in the devil. I like chocolate. I like to shop. I like to skateboard. I'm a geek. I listen to my parents. I'm a female. I'm a male. I'm smart. I am in a band. I'm in band I enjoy rainy weather. I have a best friend who I can trust with my life. I took a shower today. I'm uber bored. I like sporks. I like duct tape. I have no money. My favorite color is orange. Science is my favorite subject. I do not have my own computer. I live in New York. I love taking pictures. I get twenty dollars for my weekly allowance. I take or have gone to band camp. Count Olaf is my worst enemy. My digital camera is a Canon. I have braces. I consider myself an extrovert. I consider myself an introvert. I absolutely adore Conor Oberst and Bright Eyes. My ruler is green. Basketball is my favorite sport. I love turtles. The last food I ate was a homemade cookie. I love burning candles in my room. I wear black all the time. I am pro-choice. I am related to somebody who is famous. I have an Apple computer. I have taped my fingers together with tape. My hair is currently in a ponytail. My favorite number is 1. I know how to drive. I love Rocawear although I'm not allowed to wear it at school. I am wearing slippers. I own a Polaroid camera. I love country music. My school’s mascot is an animal. I have more than 5 pets. My eyes are green. I play piano and take piano lessons currently. I can play guitar very well. I speak more than 2 languages fluently. I know how to play abacus. I love Harry Potter. Pieces of April is one of my favorite movies. I love old mustangs I have dial-up connection and it stinks. I have a livestrong bracelet. I remember my second grade crush. I am very bad at math. I own Dance Dance Revolution. I have a mountain bike. Plaid is my favorite type of pattern. My toothbrush is pink I love A. Rod [the baseball player]. I have my own cell phone. I cry every day for no reason. I have been to Italy. I'm proud to live in America. I love reading magazines. I'm bulimic, or I used to be. I love the game Twister. I am left-handed and proud of it. I have been to Sylvan learning center. I love spring. I love Usher. I decorate all my school things with highlighter. I prefer [brackets] rather than (parentheses). I know someone who plays on my school's basketball team. I love Black Eyed Peas [the rap group]. New England Clam Chowder is my favorite soup. I love Rocky Road ice cream. I have a pink pencil. I have been in a play before. I wear Invisalign. I love snowboarding. I hate rock music. I am Mexican. I have a roller backpack. My favorite television channel is the news. I think George W. Bush was a horrible president. I have a giant box of crayons. I love singing out of tune. I have been to more than 15 states. I write letters frequently I have never ridden on a plane. I am a pacific islander. I have been a witch for Halloween My desk has old dishes piled on top of it. I have something I am procrastinating on by doing this survey instead. A square is my favorite shape. I am tired. I workout on the treadmill every day. I watch television more than I go on the computer. I have one LJ dedicated completely to surveys. Kangaroos are awesome. I own a pair of Converse chucks. I prefer blue pen rather than black. I have a journal. I love the color pink.

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hbpersonaltrainer · 7 years

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STRONG & SEXY: LAUREN FINDLEY [MOTIVATIONAL GALLERY, FULL WORKOUT ROUTINE AND DAILY DIET]

Quick Stats:

Full Name: LAUREN FINDLEY

Weight: 116lbs (53kg)

Height: 5'2" (157cm)

Age: 25

How did you get started?

Before I fully committed to the fitness lifestyle, I lived a pretty ‘typical’ life as an active female. I was always athletic and I would go to the gym or for runs, just to go, but I never really pushed myself. I was always conscious of my diet and I would ‘try’. But I often ate for the sake of convenience and I ate what was available to me when on the ‘go’.

“I pretty much just went through the motions and I had no real sense of direction or a routine to follow.”

Continues on page 2…

What was your low point or turning point?

I got a lot of inspiration from other female athletes and one day it just ‘clicked’ for me. I can’t say that there was one defining moment or a ‘low point’, but after learning and being inspired by strong, beautiful women like Nicole Wilkins and Swann De La Rosa, I aspired to be like them. I made the decision that I no longer wanted to be ‘average’.

“So, I finally made the necessary lifestyle changes suitable for my goals and the rest is history!”

How did you feel when you first started training?

I ran track from middle school through college, so that was the sort of training I was accustomed to. I would weight train, but I was mainly focused on the running. So, when my track career ended and I got into the gym, it was mostly a learning experience. I learned about things like workout splits, diet, correct form and adapting to a variety of types of training that I was not used to.

“It was a learning experience that opened up a whole new world of possibilities to me.”

What is your life like now that you’ve made a transformation?

I am so happy to have gotten into bodybuilding and the fitness industry and I love this lifestyle so much! It’s an amazing feeling to be so committed to something and to always keep pushing forward. It’s also really awesome to get the recognition from other’s who compliment me on my physique and all of the hard work that I put into it. On the other hand, the attention on social media is something that I am not used to yet. I get so much positivity from men and women every day and that motivates me so much. But, once in a while, there are the negative comments like, “are you even a woman?”

“Is that a boy or a girl?” Or “why are your arms so big if you’re a female?” I will admit sometimes it’s hurtful and I can’t pretend it doesn’t bug me here and there; I am only human!”

What motivates you to keep going and push harder?

I am always motivated by something new, one day it can be someone’s kind words, the next day it could be seeing a girl’s physique on Instagram who inspires me and sometimes I just motivate myself just by seeing how far I’ve really come. I think it’s very important to look back and remember why I started. Another motivator for me is when I get questions from people online or at my gym.

“When people reach out to me it keeps me sharp and motivates me; I just love answering people’s questions to the best of my ability.”

What is your next goal? Where do you see yourself this time next year?

I have a log that I keep in my phone and it’s full of ‘short term’ goals. As far as a long term goals, I plan on competing in a national level show next summer. My ultimate goal is to earn an IFBB pro card.

“By this time next year, I see myself continuing to make improvements to my own physique and I plan to continue to help and inspire others!”

What is your current training philosophy?

My current training philosophy is based on a quote that I heard from professional MMA fighter, Conor McGregor. “There’s no talent here, this is hard work. This is an obsession. Talent does not exist; we are all equals as human beings. You could be anyone if you put in the time. You will reach the top and that’s that. I am not talented, I am obsessed.” In order to be successful, you simply have to put in the work, day in and day out. For my current routine below, I always do 2-4 warm up sets per body part.

Full Routine:

Monday: Chest/Triceps

Flat Bench Press 4 x 8-12

Incline Dumbbell Press 4 x 15/12/10/8

Cable Crossovers 4 x 15 (high/middle/low)

Pec Dec Fly’s 4 x 10-15

Rope Cable Pushdowns 4 x 15/12/10/8

Rope Overhead Extensions 7 x 10-15 (FST7 workout)

Dips 3 x Failure

Single Arm Pulldowns 3 x 10-15

Dumbbell Kickbacks 4 x 12-15

Tuesday: Shoulders/Abs/Cardio

Seated Dumbbell Shoulder Press 4 x 15/12/10/8

Single Arm Lateral Raises 4 x 12-15

Plated Front Raises 3 x Failure

Rear Delt Pec Dec Fly’s 4 x 15/12/10/8

Dumbbell Lateral Raises 4 x 10-15 (Superset)

Dumbbell Front Raises

Hanging Leg Raises 4 x Failure

Cable Rope Crunches 4 x 15-20

Ab Wheel 4 x 15-20

30 minutes Stepmill (30 seconds work/30 seconds rest)

Wednesday: Glute/Hamstrings

Bridges 4 x 15

Cable Kickbacks 4 x 12-15

Seated Leg Curl 4 x 12-15 (Drop Set)

Dumbbell Bulgarian Split Squats 4 x 12-15 (per leg)

Machine Kickbacks 3 sets 12-15 (per leg)

Stiff Legged Deadlifts 4 x 8-12

Lying Leg Curls 4 x 12-15

Thursday: Back/Biceps/Cardio

Wide Grip Pulldowns 4 x 15/12/10/8 (Drop Set)

Bent- Over Barbell Rows 4 x 8-12

Pull Ups 4 x Failure

V- Bar Pulldowns 4 x 12-15

Seated Rows 4 x 12-15

Rack Pulls 4 x 8-12

One Arm Dumbbell Rows 3 x 8-12

30 minutes Sprint Intervals Treadmill (1 minute on/30 seconds off)

Friday: Shoulders/Abs

Seated Barbell Overhead Press 4 x 8-12

Cable Lateral Raises 4 x 12-15 (per arm)

High Cable Rope Pulls 4 x 12-15

Dumbbell Front Raises 4 x 10-15

Dumbbell Rear Delt Rows 4 x 12-15

Hanging Leg Raises 4 x Failure

Cable Rope Crunches 4 x 15-20

Ab Rollouts 4 x 15-20 reps

Saturday: Active Rest

30-35 minutes Light Cardio/Abs

Sunday: Legs (Quad Focused)

Narrow Stance Squats 4 x 8-12

Leg Extensions 4 x 15 (Superset)

Dumbbell Goblet Squats 4 x 15

Barbell Walking Lunges 4 x each leg

Front Squats 4 x 8-12

Narrow Stance Leg Press 4 x 8-12

What is your secret to your incredible leg and glute development?

Being a runner I feel it has given me a little edge in the leg/glute department, but I do train my legs twice a week to ensure that I am maintaining my proportions between my quads and hamstrings/glutes. I tend to be quad dominant, so I have to work extra hard on my hamstrings. I split my leg days into a quad focused day and a glute/hamstring focused day. Sometimes if my split allows, later in the week, I will add in an extra hamstring day.

“I feel it is super important to focus on the squeeze and I love challenging myself with each exercise.”

What is your approach to nutrition?

As far as nutrition is concerned, I think it’s really important to listen to your own body. So many people have this mindset that dieting is supposed to be awful, but that doesn’t have to be the case! Of course, I try to eat clean most of the time, but there are some foods that are considered ‘clean eating’ staples that just do not work for me. I feel it’s necessary to try different foods and find out what works best for each individual.

“I feel it’s crucial for me to consume high quality proteins, complex carbohydrates and a variety of healthy fats into my daily diet. I also like to be really creative and try new things.”

Do you bulk and cut or stay lean year round?

I naturally stay pretty lean, but right now I am doing what I guess you could call a ‘clean bulk’. Currently, I am putting on muscle and eating in a caloric surplus, which will allow me to bring up my weak points when I prep for my next competition. I’m still doing cardio 3-4 days a week for cardiovascular health; it also helps me to maintain a healthy body fat percentage.

Typical Daily Diet:

Meal 1: 1 Egg Yolk, 4 Egg Whites , 1 cup Oats, 2 Slices Ezekiel Bread or 1 Multi-Grain English Muffin

Meal 2: 4-6 ounces Chicken and 5 ounces Mixed Green Vegetables

Meal 3: 1 ½ scoops Protein and 1 tablespoon Natural Peanut Butter mixed in Water

Meal 4: 5 ounces White Fish and 5 ounces Mixed Green Vegetables

Meal 5: (Pre Workout) 4-6 ounces Chicken, 1 cup Brown Rice or 1 Sweet Potato

Meal 6: (Post Workout) 4-6 ounces Red Meat and 5 ounces Mixed Green Vegetables

What’s the one food you couldn’t live without? And as it gets closer to a competition how do you handle cravings?

One food I could not live without is my mother’s homemade macaroni and cheese; it’s unreal! I do not live near my parents, so usually when I go for a visit she makes it for me, unless I’m prepping for a show, of course! (Laughs) As a competition gets closer, I find dealing with cravings has to do with my mindset. Overtime with competing, I have developed a strong willpower and I am able to resist things like donuts, pizza, pasta, etc. I’ve come to realize that those foods serve no purpose in achieving my goals. My fiancé and I usually cut things out little by little before we start a prep, so that the transition is a little bit easier on the both of us.

“Luckily, I do not have much of a sweet tooth, so avoiding ice cream and cookies is fairly easy for me.”

What does your supplementation look like?

Pre Workout Stimulant

L-Carnatine

BCAA’s

Glutamine

Multivitamin

B6 and B12

Fish Oil

What are your best 3 tips for someone looking to reach their goal physique?

Patience

Consistency

Passion; because you have to love it!

What are your hobbies and interests outside of the gym?

I love to run; running clears my mind, de-stresses me and puts me in a great mood. I really love reading, spending time with my fiancé and our puppy named Riggins.

“I also enjoy visiting my family and binging on Netflix shows for way too long in the evening! ”

Favorite Quote:

“You don’t set out to build a wall. You don’t say, I’m going to build the biggest baddest, greatest wall that’s ever been built. You don’t start there. You say, ‘I’m going to lay this brick as perfectly as a brick can be laid. You do that every single day. And soon you have a wall.” – Will Smith

Source: http://ift.tt/17Xv2wG

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STRONG & SEXY: LAUREN FINDLEY [MOTIVATIONAL GALLERY, FULL WORKOUT ROUTINE AND DAILY DIET] Female Fitness Models Source http://ift.tt/2nPx2np

#Female Fitness Models

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gymgurusuniverse · 7 years