Magnum and Figure Athlete Lindsay Lee Orange loves to live the fit life to the fullest and it shows. From her fast paced job to her mind blowing circuit style training, Lindsay’s day is action packed! Find out Lindsay’s secret to success.
- Hometown: St. Albert, Alberta, Canada
- Current Location: Edmonton, Alberta, Canada
- Height: 5’8 ½”
- Weight: 146 lbs
- Age: 32
- Favorite Lift: Squats
- Favorite Book: The Desire Map by Danielle Laporte
For those unfamiliar with you, can you tell us a bit about your background and how you got involved in the fitness industry?
I have been physically active my whole life. In grade school, I played on just about every sports team they had; volleyball, basketball, rugby, cross-country running, and track. I went to the gym regularly while attending the University and did my best to stay in shape, but I will admit I was a bit of a ‘cardio bunny.’ When I graduated from nursing school, I was really hungry for another challenge. I met several people that were into the fitness scene, and I got set up with a trainer at my local gym. After that, I decided to go for it!
I ended up placing 2nd in my first Figure Competition, and I was hooked! Over the next 5 years, I went on to compete in 9 shows, including 3 top-3 finishes at a National level.
Tell us a little about your current occupation.
I work as a pediatric nurse in Edmonton. My job is very challenging and rewarding. I enjoy my work immensely. Although I work with children, we take care of patients that are up to 17 years old; some are just as large as adults. My job is very fast-paced. I’m on my feet for 12 hours, and some days I’m practically running.
I feel fitness has helped me with my body mechanics in my daily tasks, as I have not had a work injury in my 8 years on the floor, ‘knock on wood.’ I feel training has also helped with my mental focus and mood. The shifts can be stressful, but in the back of my mind, I always think ‘I can get through this’. Positive self-talk is the key!
Tell us about the changes you have made to your training and how has your physique improved because of it?
The last time I stepped on stage was the CBBF Figure Nationals in July 2014. I don’t know when or if the next time will be. I say that because I felt my training had to change. I am no longer in the business of building muscle. Now, I’m focusing on maintaining what I’ve achieved, and challenging myself in other ways physically.
I have been incorporating a lot of circuit-style or HIIT training in my split and my physique has responded very well.
My metabolism has become more efficient, and I have been able to maintain my shape quite well without having to resort to dieting extremes. I also love the rush after I finish a crazy circuit workout! It’s very self-gratifying completing something you weren’t sure you were capable of!
How did you become involved with Magnum Nutraceuticals? And what do you love most about the company?
I have been with Magnum since 2010. I was blown away not only by their interest in me, but by President, Markus Kaulius’s enthusiasm. I have never met anyone more positive, driven, and determined to help people as he is in the fitness industry. If you find that person, let me know! (Laughs) I don’t think he/she exists. I love Magnum’s integrity. The honesty and quality that goes into their products and what the company stands for is like no one else. I feel very fortunate to be a part of their family.
What Magnum products are you currently using?
Currently, I am cycling off of caffeine-stimulants which is something I haven’t done in years. But luckily Magnum makes awesome products, and I don’t need to rely on ‘stims.’
Lindsay’s Current Magnum Stack
- Primer Performance Pack
- Pre Workout
- Opus (Orange Dreamsicle)
- Hi-5 (Fruit Punch)
- Post Workout/Before Bed
- Quattro Protein
- 30 Minutes Before Bed
Lindsay’s favorite flavors of Quattro are Half-Baked Cookies N Cream and Chocolate Love.
What does your current training routine look like?
My training has changed drastically over the past year, and it still changes, depending on what I’m training for. Currently I’m focusing on a more functional-style of training. I’m really trying to regain my upper body strength and improve my core. My routine is actually to avoid just that, being ‘routine;’ each week it’s different!
My desire is to shock my body every time I’m in the gym.
Lindsay’s Training Routine (This was my split from last week.)
Sunday: HIIT/Leg Circuit
- Plate Pushes 2 x (Superset)
- Walking Lunges as fast and as many as possible
- Hack Squat 3 x 15 (Superset)
- Reverse Hack Squat
- Smith Machine Single Legged Deadlifts 3 x 15
- Hip Thrusts 3 x 15
- Reverse Lunges 3 x 15
- Abductor/Adductor 3 x 15
- Single Lying Leg Curl 3 x 15
- Standing Bodyweight Calf-Raises 3 x Failure
- Monday: Chest (Push Focus)/Abs
- Bosu Ball Plyo Pushups (Side to Side) 3 x 10 per side
- Raised Kettle Bell Pushups 3x 15 (Using Bosu Ball)
- Incline Single Arm DB Chest Press 4 x 12 (Using Balance Ball)
- Dips (Bodyweight) 3 x 10
- Giant Set
- Planks (Butt up) 3 x 15
- Balance Ball Pikes 3 x 15
- Russian Twists (Using Bosu Ball) 3 x 15
Tuesday: Cardio/Muay Thai Class
- A.M. Outdoor Run 30 Minutes (Fasted)
- P.M. Muay Thai
Wednesday: HIIT/Cardio Circuit
- 10 Rounds 35 Minutes (Total Time)
- Treadmill 4 Minute Warm Up (4.0 mph)
- Sprint 30 Seconds at 8% Incline (9.0 mph)
- Incline Walk 30 Seconds at 15% Incline (4.0 mph)
- 30 Mountain Climber’s
- 10 Burpees
Friday: Cardio/AMRAP Circuit
A.M. Step Mill (Fasted)
- 10 Rounds (AMRAP) Circuit
- Back Squat
- Barbell Row
- Overhead Press
Saturday: A.M. Cardio/P.M. Back
A.M. Outdoor Run 30 Minutes
- Wide Grip Pullups 2 x 12-15 (Assisted)
- Wide Grip Pullups 2 x Failure (Bodyweight)
- Battle Ropes 30 Seconds (Superset)
- Plank DB Rows 3 x 10
- Inverted Rows 3 x Failure (Bodyweight)
- Rear Delt Raises 3 x 12-15 (Using Balance Ball)
- Single Arm Straight Arm Cable Pulldowns 3 x 15 (Using Bosu Ball)
Tell us about some of the changes that you’ve recently made to your diet. (Increasing calories and eliminating stimulants.) And how do you feel this has helped you with both your physique and performance in the gym?
As I mentioned, I am cycling off caffeine stimulants. Diet-wise, I have consistently found my body does better on a lower carb, moderate fat intake. Lately, I’ve been trying to focus more on the timing of my carbs. For example, if I’m training early in the day, I will have a more carb-dense breakfast. If I’m training later in the day, I will make sure I have a balanced meal of protein, slow digesting carbs and some healthy fats 1-2 hours before my workout.
I’m definitely strongest in my lifts later in the day, but my cardio tends to be the best earlier in the day. Because of this, I make an effort to do all my circuit-style workouts in the morning when my schedule allows.
Lindsay’s Typical Diet (Off Season)
- Meal 1: (Protein Pancakes), 1 Tablespoon Natural Peanut Butter and 2 Tablespoons Reduced Calorie Syrup
- Meal 2: (Post Workout) Shake 1 Scoop Quattro Soft Serve Vanilla Ice Cream, Performance Greens, 1 Cup Unsweetened Almond Milk and Ice
- Meal 3: 4 Ounces Extra Lean Ground Turkey Breast, ½ Cup Brown Basmati Rice, ¼ Cup Salsa and 1 Ounce Grated Reduced-Fat Cheese
- Meal 4: 4 Ounces Greek Yogurt, ½ Scoop Quattro Protein Chocolate Love or Vanilla Soft Serve and 1 Small Sliced Apple
- Meal 5: 1 (Big Salad) 4-5 Ounces Grilled Chicken, 1 Head Romaine Lettuce, ½ Cucumber, 1 Chopped Bell Pepper, 2 Tablespoons Balsamic Vinegar and 1 Tablespoon Olive Oil
- Meal 6: 1 Scoop Quattro Protein in Chocolate Love and 1 Tablespoon Natural Peanut Butter
For meal 1, I modify the pancake recipe depending on my carb needs.
Do you have a favorite Magnum recipe you’d like to share?
My all-time favorite recipe is the original protein pancake recipe I started using when I first became sponsored by Magnum in 2010. These pancakes are dense, fluffy and cake-like; they are perfect if you’re looking to put on some quality mass. If you’re watching your calories, cut the recipe in half.
Magnum Quattro Pancakes
- 1 Scoop Magnum Quattro Protein (Soft Serve Vanilla Ice Cream)
- 125 Milliliters Egg Whites
- 1 Whole Egg
- 1/3 Cup Low-Fat Cottage Cheese
- 2 Tablespoons Ground Flax Seed
- 1/2 Cup Quick Oats
- 1 Teaspoon Vanilla Extract
- 1 Teaspoon Baking Powder
- Splenda/Stevia and Cinnamon (Optional)
- Blend all ingredients in a blender or food processor.
- Pour batter onto a preheated griddle or pan into pancakes.
- Recipe makes 4 small or 2 large round pancakes.
- Top with your favorite nut butter and reduced calorie syrup.
What’s your favorite morning meal?
Hands down; protein pancakes! I seriously have about two dozen varieties of this recipe. Sometimes, I feel like I’m eating cake for breakfast! My favorite version is probably my chocolate-banana pancakes.
What’s the one food you couldn’t live without?
I’ve thought about this before, and honestly I’d have a tough time without sweetener. I really have a sweet tooth and sweetner really helps me out with my daily cravings. My favorite is Splenda, and sometimes I use liquid Stevia in my coffee.
I put sweeteners in most of my food.
Do you allow yourself to have an occasional cheat meal? And if so, what is your favorite thing to have?
I do, but I have such a variety in my daily diet, even when I am dieting down for a shoot that I don’t get cravings very often. A cheat for me happens when I feel my body needs that extra ‘spike.’ My favorite cheat is going out for a restaurant quality burger with fries, and then grabbing some ice cream on the way home.
Do you have any special beauty tips you’d like to share?
One thing; moisturize! I’m a face cream and body lotion addict. I live in such a dry climate, and I take frequent showers because I train so much, that I take extra care in keeping my skin soft.
I’ve been told having dry skin ages you, so lotion, lotion, lotion!
What do you do to relax when you’re not working out?
The most relaxing thing I do involves exercise! Running solo is my favorite thing to de-stress. That endorphin rush at the end is so very real. Other than that, I really enjoy going to the movies, or better yet, staying in for a Netflix marathon.
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