Fitness coach reveals the exact morning routine she swears by starting at 4am – including eating a cooked breakfast and doing makeup BEFORE the gym
- Lauren Simpson, 32, from Sydney, has racked up more than 2 million followers
- She revealed she gets up at 4am before drinking coffee and showering
- Eats a veggie scramble with spinach, mushrooms and chicken for breakfast
A fitness coach has revealed her morning pre-gym routine, that sees her getting up at 4am and cooking a meal before working out.
Lauren Simpson, 32, from Sydney, who has racked up more than two million followers sharing her healthy living tips, revealed she wakes up before dawn and starts her day with a cup of coffee.
She then showers and does her makeup, before cooking up an egg scramble and heading to the gym.
‘I start off by making a big cup of coffee, I have Before You Speak coffee,’ she explains.
‘Then I shower to wipe off the fake tan I slept in and do my makeup’.
After that, she whips up a veggie scramble with egg whites, chicken, spinach, capsicum and mushrooms, which she enjoys with an English muffin and some butter.
‘While I’m having that I’ll check my emails, and set up some social media posts,’ she explained.
Lauren Simpson, 32, from Sydney, who has racked up more than two million followers sharing her healthy living tips, revealed she wakes up before dawn and starts her day with a cup of coffee.
While eating her breakfast, Lauren will check her emails, and set up some social media posts
Next she gets ready for the gym, popping on a tracksuit over leggings and sports bra to stay warm on her way.
She then makes a pre-workout shake, which she drinks in the car, before heading to the gym.
Lauren also revealed she goes to bed at 9.30pm – so gets six and a half hours sleep.
Next she gets ready for the gym, popping on a tracksuit over leggings and sports bra to stay warm on her way. She then makes a pre-workout shake, which she drinks in the car, before heading to the gym.
After that, she whips up a veggie scramble with egg whites, chicken, spinach, capsicum and mushrooms, which she enjoys with an English muffin and some butter.
Lauren, who is also an award-winning bikini competitor, has created her own workout tutorials to allow others to learn from her mistakes and build a ‘strong body’.
Her favourite glute workout is a combination of low repetitions and heavier lifting followed by higher repetitions and lighter weight work.
Lauren Simpson’s ultimate glute workout:
She will work out her legs a few times a week.
1. Smith machine hip thrust – 4 x 10 full range and 10 pulse reps
2. Reverse hack squat – 4 x 12 – 12
3. Angled step outs – 4 x 15
4 Smith machine curtsy lunges – 4x 12
5. Rounded back extension 4 x 25
The fitness enthusiast begins her workout with hip thrusts using a Smith Machine.
Here she will do four reps consisting of 10 full range thrusts and 10 pulse reps.
Next, still using a Smith Machine, she will change position for what she calls her reverse hack squat. This involves four reps of 12 squats.
Following this Lauren uses a booty band to do four reps of 15 angled step outs.
Returning to the Smith Machine will see her add in curtsy lunges. She will do four reps consisting of 12 lunges.
To finish, she will do rounded back extensions. This activity involves rounding the upper or lower back or both. This exercise not only targets the mid back but also the glutes and hamstrings.
Having finally been able to make fitness ‘a part of her life and not her entire life’ is what has made Lauren such a popular fixture on social media.
The blonde bombshell has more than two million followers on Instagram and she regularly posts some of her favourite meals.
When she’s ‘shredding’ for a bikini competition, breakfast will be a two egg omelette with cauliflower rice, baby spinach, roasted cashew nuts and tomatoes.
Before she works out she’ll have rice cakes with chilli tuna and tomatoes, alongside a protein shake.
Lunch is a slice of protein, like fish, with sweet potato wedges, mushrooms and green beans.
Her mid-afternoon coffee will be followed with a piece of fruit for energy.
What are Lauren Simpson’s nutrition secrets?
1. Calories in versus calories out is king. Ultimately the results you get is dictated by calories consumed versus calories burned.
2. A calorie deficit is the only way to drop body fat. If you’re not losing weight on a certain amount of calories, it means you are not in a calorie deficit.
3. How you make up your macros to hit your target calories should be mostly personal. However high protein should always be consistent. If you feel better on more carbs. Eat more carbs. If you feel better on more fats, eat more fats.
4. The best diet is the one you can stick to. Don’t force a nutritional approach on to you that you hate just because your coach says it’s what works for them OR it’s the latest trending fad diet you see all over social media. It’s what works for YOU that matters.
5. Then finally, remember consistency is key to results. Don’t punish yourself for a bad day which then leads to bad weeks. Realise it’s a process. One bad day, just means you had a bad day. End of story. Next day your back on track to smashing your goals!
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