- Name: Lindsey Matthews
- E-mail: Lindsey@leanbodieshf.com
- Age: 29
- Where: Springville, UT
- Height: 5'6"
- Weight: 130 Lbs
- Years Bodybuilding :1
- Favorite Bodypart: Abs And Back
- Favorite Exercise: Legs
- Favorite Supplements: Dymatize Elite Gourmet Protein Powder and Lipodrene
How Did You Get Started?
I have always been interested in health and fitness and stayed active while I was younger through swimming on the swim team in high school and the occasional weight training class. It was my freshman year of college when I got my first gym membership and I've never looked back since! I hunger to learn more about exercise and nutrition so that I can always be progressing and making myself a better, healthier person. My love of fitness was just a hobby through college and I graduated with a BS in Human Development with a minor in Business. During the last 7 years I have had three children so I have had to battle the weight loss that comes with pregnancy and child birth.
Thankfully I have come out of it in better shape that I started! Over the last five years I have also begun helping others achieve their fitness goals through starting my own personal training business. I run boot camps, do online fitness and nutrition coaching and small group personal training. I am certified as a sports nutritionist and a personal trainer through NSCA and I love helping other women and moms reach their goals! See my website at www.leanbodieshf.com for more information on what I do.
What Workout Plan Worked Best For You?
I have the most success when my nutrition is dialed in and I get bored easily with my workouts so I change them up often. I switch between full body workouts, upper/lower splits, CrossFit style workouts and body part splits. I feel like I see the most improvements with body part splits, which is what I am currently doing. Here is a sample of my current workouts:
Day 1: Legs
- Hack Squat: 3 sets of 12 reps
- Deadlift: 3 sets of 12 reps
- Single Leg Squat: 3 sets of 12 reps
- Rear Lunge: 3 sets of 12 reps
- Walking Lunges: 3 sets of 12 reps
Day 2: Chest/Triceps
- Incline Bench Press: 3 sets of 8-10 reps
- Cable Triceps Extension: 3 sets of 8-10 reps
- Decline Push Ups: 3 sets of 8-10 reps
- Skull Crushers: 3 sets of 8-10 reps
- Cable Flyes: 3 sets of 8-10 reps
- Overhead Triceps Extension: 3 sets of 8-10 reps
Day 3: Back/Biceps
- Chin Ups: 1 set to failure
- Incline Curl: 3 sets of 8-10 reps
- Underhand Row: 3 sets of 8-10 reps
- Alternating Curls: 1 set of 15 reps
- Standing Lat Pulldown: 3 sets of 8-10 reps
- Cable Curl: 3 sets of 8-10 reps
- Reverse Flyes: 3 sets of 8-10 reps
- Supermans: 1 set of 20 reps
Day 4: Shoulders/Calves/Butt
- Overhead Press: 3 sets of 8-10 reps
- Standing Calf Raise: 3 sets of 15-20 reps
- Glute Kickback: 3 sets of 12 reps
- Lateral Raises: 3 sets of 8-10 reps
- Leg Press Calf Raises: 3 sets of 15-20 reps
- Single Arm Snatch: 3 sets of 8-10 reps
Day 5: Off
Day 6: Full Body
- Circuit: As Many Rounds As Possible In 20 Minutes
Jump Squats: 15 reps
Push Ups: 10 reps
Chin Ups: 5 reps
Day 7: Off
I also do cardio 5 days a week for 30-60 minutes per session. 2-3 of those sessions include intervals. I prefer to do my cardio sessions outside either running or on my road bike but many times I stick to the gym cardio equipment. Even though I can't dance for the life of me, I like to throw in a Zumba class now and again for some fun, steady state cardio.
What Nutrition Plan Has Worked Best For You?
I do best with a mixture of protein, carbs and fat. Take any one of those away and I don't feel my best. Here is a typical day:
Meal 1: 7:30 AM
- 1/3 Cup Oats
- 1/4 Cup Berries
- 1/3 Cup Water
- 2 Tbsp Raspberry DaVinci Sugar Free Syrup
- 2 Egg Whites
- 3/4 Scoop Dymatize Elite Gourmet Protein Powder
- 1/2 Cup Almond Milk
Meal 2: 10 AM
Meal 3: 12:30 PM
Meal 4: 3 PM
Meal 5: 5:30 PM
Meal 6: Optional 7 PM
What Supplements Have Given You The Greatest Gains?
I don't use a ton of supplements. The only ones I use on a regular basis are a good multi vitamin taken in the morning, fish oil (1g 3x/day) and Dymatize Elite Gourmet Protein Powder(as desired, usually post workout). I love this protein powder! It is the best tasting protein powder I have ever tried. I have been using Lipodrene for my thermogenic lately and it is a great appetite suppressant and gives me a ton of energy for my workouts!
Why do you love Bodybuilding?
I love how being fit makes me feel inside and out. But also, in a different direction, I love the aspect of setting goals and working hard to achieve them. Whether they are weight loss or performance goals, I love setting them, devising a plan to reach them and closely tracking my progress until I can say, "I did it!"
What Motivates You To Follow A Healthy Lifestyle?
My clients and my children are a great source of motivation. When I am tempted to cheat or skip workouts I tell myself, "How can I encourage and inspire others when I can't even do it myself?" That usually motivates me to put away the chocolate or get to the gym.
I also try to be an example to my children of living a healthy lifestyle where clean eating and exercise compliment and enhance life but don't take it over and absorb all of my time and energy.
What Made You Want To Achieve Your Goals?
For a long time my goals revolved around having a healthy pregnancy or losing baby weight. For five years I was either pregnant or losing baby weight pretty much non stop. It is pretty motivating to lose the fat when none of your clothes fit. Especially when you know another pregnancy will be coming and you want to get down to your pre-pregnancy weight between each child, which, by the way, is something I completely recommend.
Now that my clothes do fit and I have successfully lost the weight from three pregnancies my goals are different. They revolve around body composition changes and performance. These projects are way more fun. I want to achieve my goals now because I love the feeling of accomplishing something I set out to do. Also, I usually set some pretty cool goals that I know would be awesome to achieve. That excitement is a big motivating factor.
What Are Your Future Bodybuilding Plans?
I want to grow my online coaching business to the point where I have clients all over the world. My website is www.leanbodieshf.com if you'd like to help me reach this goal! I am also training to compete again in October. I would love to get into fitness modeling, too.
What One Tip Would You Give Other Bodybuilders?
Enjoy the process, whatever that may be. The end product (race day, competition day, etc) doesn't last long so you better enjoy it on your way there. If you don't love every minute of it, change something until your fitness routine makes you truly happy.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?