I'm Lynsay Brown, Personal Trainer, And This Is How I Workout


Start off by telling us about yourself and your journey!

As a kid, I grew up playing travel sports including basketball and softball. As I got
older and entered high school, I still played sports but not as often and
mostly just for my high school teams. Around the age of 16, I started picking
up health and fitness magazines and really started educating myself on weight
training and cardio techniques, as well as proper nutrition. I’ve been a fitness
addict ever since! At the age of 25, I decided to take my passion a step
further and try something I had never done before—a bodybuilding competition. Since I was an athlete and naturally competitive in nature growing up, I figured this
would be right up my alley, and it was! After my first show where I placed 3rd
in my Bikini Open class, I was hooked! I have done about 20 shows now,
including one national level competition, North Americans Championships, in
Pittsburgh last year where I placed 3rd, qualifying me for more national
level shows for 2019. The goal this year is to get my IFBB Pro Card.

How did you get into fitness?
Playing sports as a kid, I’ve always been a natural athlete and active person. When the sports I played for so long no longer interested me anymore, I needed a new
outlook to channel my athleticism and energy. That’s when I started making
weight training and cardio a daily thing. From the age of 16, I was in the gym
at least 5-7 days a week. What can I say, I love to sweat and challenge myself!

What's your fitness specialty?
I am an NPC bikini competitor and personal trainer, with a focus on training females.

What's your preferred style of encouragement?
I am a natural athlete and cheerleader, so obviously I am VERY encouraging to my
clients when we train. In the beginning, some of my clients tend to get down on
themselves for how they look or get frustrated their transformation isn’t happening
instantaneously, and that’s actually when my TOUGH love side comes out. We all
start somewhere! There is absolutely NO body shaming or putting yourself down
when training with me. You must learn to value and appreciate your body in all
its stages, even the ones you don’t feel as comfortable. Change is 100%
possible with HARD WORK and DETERMINATION and most importantly CONSISTENCY, and that happens with 100% effort day-in and day-out, so you have to be mentally strong in order to really follow through and see the results. We are all warriors deep down! You just need to believe in yourself!

What would you recommend to someone that is new to the city, or working out, in terms of meeting and connecting with others?
Obviously, social media is a great way to meet and connect with new people, especially if you’re new to a city. I travel often, sometimes solo, and I absolutely love exploring new places all by myself and meeting new people, hearing their stories and finding something to appreciate about them and connect in some way. I’m not a huge fan of group fitness classes or boot camp style classes, as I prefer working out individually, but those also present great opportunities for meeting
like-minded individuals and potential friends in new places.

How do you track fitness goals?
I don’t really use any fitness apps or nutrition apps for tracking my daily activity or calories. I have a Fitbit where I will track my steps during the day, aiming for 10,000+ daily, but otherwise, I eat sensibly and intuitively in offseason when I’m not
on prep, whereas I follow a strict meal plan provided by my coach (Kim Oddo)
for usually 12-14 weeks at a time during a prep phase.

What metrics do you track for your goals?
The mirror. I’m not a numbers person, so I don’t get too caught up on numbers,
tracking or being glued to an app or calculator all day long. That’s just now
how I work. So long as I hit my cardio goals and workout that day, I’ve hit my
goals. My daily cardio routine lasts anywhere from 30 minutes (offseason) to
sometimes 60/70 minutes (during prep) and I usually finish my weight training
routine within 45 minutes to an hour, depending on the number of exercises.

How are your favorite workouts structured? By sets and reps? Or Sets and Duration?
My workouts are structured by sets/reps. Typically I aim for about 5-8 exercises
per session with anywhere from 12-15 reps and 3-4 sets. For cardio, I like to
mix it up with fasted early morning cardio, usually using the Stair Climber,
and HIIT cardio using the treadmill incline/sprints.

Who are your fitness icons/mentors/heroes/inspiration?
I really look up to Angelica Teixeira, as she is the #1 IFBB Bikini Athlete and reigning
2X Olympia Champion. I think she’s so down to earth and her physique is insane!
She’s a great representation of the NPC/IFBB league.

What is your favorite food?
That’s a tough one! You can never go wrong with a good burger and sweet potato fries!

What is your word for 2019?
WORK!

What’s your go-to song or artist at the gym?
I listen to almost everything in the gym aside from country. I usually throw on my
Spotify app and throw on the Today’s Hits playlist. I love high energy music
like Calvin Harris, Diplo, Zedd and rap artists like Drake, Travis Scott, The Weekend.
Anything with a good beat!

What are three interesting facts about you?
1. My favorite hobby besides working out is cooking! I love to cook and try new recipes, most healthy but some not so healthy! Haha
2. When I’m not in the gym, I actually work full-time for a digital marketing company
called Site Impact. I’ve been in the marketing and advertising business for
about 5 years now. Personal training is only a side job for me but something I
really enjoy given my passion for fitness.
3. Growing up I actually wanted to be an interior designer!

What is your greatest achievement and how has it shaped you?
I don’t think I’ve actually hit my “greatest life achievement” yet at the age of 29, as
I actually hope one day that greatest achievement is a family. But for now, my
greatest achievement in my fitness career was my recent showing and placing at
North American Championships in Pittsburgh this last August. I trained the hardest
I ever had and was just 2 spots away from winning my IFBB Pro Card, which I’ll
go for again this year. It just really put into perspective for me how far I’ve
come in the sport given how competitive (and sometimes political) it has
gotten, but it also allowed me to come home with a mindset that, if you do the
work, 100%, day in and day out, you WILL accomplish your goal in due time. I
know I’m not where I want to be yet but so long as I continue to want it and
work for it, I know it will come for me when the time is right.

If you could master one skill you do not have, what would it be?
Eventually one day, I’d love to become a certified yoga instructor!

What is the best way to check out your work and provide support?
Check me out on Instagram! My username is @lynsaychristine

WORKOUT
Legs, Calves, and Glutes 

  1. Seated Leg Curl 4 x 15, 12, 10, 15
  2. Lying Leg Curl Machine 4 x 15, 12, 10, 15
  3. Leg Extension Machine 3 x 15, 12, 10
  4. Leg Press 3 x 30, 30, 30
  5. Reverse Bench Lunge 3 x 20, 18, 15 
  6. Toe Raises with Leg Press 4 x 20, 18, 15, 12
  7. Machine Standing Calf Raise 4 x 12, 10, 8, 12

Cardio: 30 Minutes on Machine of Choice