Strong & Sexy: Lauren Findley Talks With


Quick Stats:

Age: 25
Height: 5’2″ – 157 cm
Weight: 116 lbs – 53 kg


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.


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?

  1. Patience
  2. Consistency
  3. 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! (Laughs)


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