Anna Lauren Smith – June Featured Athlete

Name: Anna Lauren Smith

Date of Birth: 19/08/1991
Height: 164CM
Weight: 62KG (current)
Hair Color: Brown/Blonde
Eye Color: Blue
Location/Hometown: Darwin/AUS


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What is your athletic background, and how did you get involved with lifting? 

I wasn’t really into sports through high school and it wasn’t until i hit the weights that I really found my passion. A bad relationship and needing to find my confidence again is what drove me to where I am now.


What keeps you motivated? 

Trusting the process is paramount. Like anyone, I have days where I feel ‘soft’ or ‘fluffy’ and just want to snuggle in bed and consume my weight in junk food. Don’t get me wrong, I do succumb to these urges sometimes but I have to remember why I started and how far i’ve come. I constantly set goals, whether it be a PB or a weight or a comp to ensure i don’t get complacent. I am about to transition from a bulk to a cut in preparation for 2 comps at the end of this year.

Who’s the most inspirational person in your life?

It might sound lovey-dovey but probably my fiancée. Before I met Tristan I loved fitness but i didn’t have the knowledge to really take my body to the next level or the confidence to even consider competing. He is a wealth of knowledge on fitness and I’ve soaked up as much as I can through listening to him and I too have provided inspiration to him to compete. We’ve really lit a fire in each other to push ourselves to our limits. I have furthered my knowledge on my own accord via YouTube videos and Instagram profiles of fitness icons.


What does your current training split look like?

It’s currently a push/pull routine with legs twice a week but I’m about to transition to a single body part split but will keep legs the same.


What’s your favorite body part to train?

Shoulders! I’m incorporating more shrugs of late to build my traps and really bring out my back.


Which do you prefer, and why…steady state cardio or HIIT?

Probably steady state cardio as I like the relaxation and a break from high-intensity weights sessions. I don’t typically leave much in the tank whilst in the gym. Go hard or go home!


What are some of the most common mistakes made when someone is trying to get ripped?

Too much cardio. Let your diet do the work and use cardio as a tool to further increase your deficit as progress stalls. Too much cardio can eat into your muscle too. ain’t nobody got time for that! Using lighter weights to ‘tone’ is also ludicrous as you want to lift heavy to give your muscle a reason to stick around in a calorie deficit. Lowering calories too quickly can also cause a metabolic crash and consequently, fat loss can stall; slow and steady really does win the race.


Funniest thing you’ve seen at the gym recently?

I haven’t witnessed anything worthy of some of the memes going around but poor form is often laughable until you realize the person could really hurt themselves. Too often people sacrifice form for heavier weights which might fuel the ego but will not result in more gainzzz.


Who do you look up to in the fitness world?

Cassandra Martin and Lauren Findlay for their aesthetic physiques that challenge the typical female body stereotype.


What are some of your favorite motivational quotes?

Whether you think you can or think you can’t, you are right.

Your only competition is in the mirror.

The only time you should look back is to check your back gains.


Do you have any gym, pet peeves?

People not putting back the weights!!!! Don’t be lazy people!!

Also, people super setting with three different machines during peak periods, I see red!

What’s a sport or event that you would LOVE to try?

WBFF coming up in October or Krav Maga for self-defense.


What are the contents of your fridge?

Um, you don’t want to know.. it’s been a fun bulk you could say. Snickers anyone??


How do you prepare meals? Do you cook daily or cook for the week?

Typically daily as I prefer fresh food.



Who is your favorite superhero? And why.

Wonder Woman, omg Gal Gadot is damn fine! I would probably prefer more muscle but she makes up for it with pure beauty.


What are your favorite cheat meals and foods?

Skip dinner and have a massive dessert. I have a serious sweet tooth. Donuts, chocolate, lollies, ice cream err day.

Ice cream, gelato or fro-yo?

Full cream ice cream goodness. Peanut butter and pretzel, rocky road or salted caramel for the win.


Workout music – what’s on your playlist?

My gym music blows. Love ballads were playing today so it was quite depressing. If I had the choice, I would play gangsta rap or banging’ house.


What is the most challenging thing you deal with about consistently staying in top shape?

Embracing my body in the offseason. Bulking can be mentally draining and a real head f$ck but it’s integral to achieving my body goals. My biggest advice is to trust the process and if women want to pack on muscle they too have to be in a calorie surplus, there is no avoiding it. Embrace your ‘murves’ (muscle curves) and enjoy the extra food as you’ll miss it when you’re cutting!!


What is your greatest achievement so far?

Cass Martin following me on Instagram. no seriously, best day of my life! Placing 2nd in Sports and Fitness for the NT INBA show rates highly also 😛


If you could interview one person alive or dead, who would it be and why?

I hate to be a stalker but Cass Martin. I’d soak up all of her knowledge and try to steal her gains. Ultimate girl crush!!


What are some of your best diet, nutrition and supplementation tips for someone who wants to get ripped?

Track your macros and eat according to your body. I find I’m a little sensitive to carbs so I keep them fairly low during a ‘cut’ but lowering carbs does not mean you’ll lose fat faster. Calories in/ calories out is ultimately all that matters.


What does your current supplementation plan look like?

Pre-workout with NOS for a good pump, Creatine, Whey Protein and BCCA’s. I don’t like to go too overboard and prefer whole foods for nutrients wherever possible.


What are your favorite 5 muscle building exercises and why?

  1. Lunges – Quad, hammy and booty gains
  2. Arnold Presses – Greater range of motion for overall shoulder development
  3. Deadlifts – Heavy deads make you feel like a boss!
  4. Cable bicep curls – Great for your bicep peak and constant tension on the muscle
  5. Rear Delt Cable Pulls – For rounding out your shoulders and adding to back development


Favorite activities and hobbies you enjoy when away from the gym?

Eating. Finding amazing cafes, donut outlets, and gourmet burger joints! I love interior design too so any quirky, funky homewares place is absolute heaven for me.

What’s your favorite holiday?

I would love to go to Bora Bora so I guess a bungalow stretching out into the ocean with crystal clear water and a cocktail would be divine.


What are your future goals, dreams, and plans?

Keep competing, building muscle and ultimately establishing a business to help others reach their fitness goals. My own line of gym clothing too.


If someone wants to connect with you, where can you be found?

You can contact me via my IG profile: I try to respond to whoever asks for help but please don’t send dic pics! 😛


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