Lyndall Vile – June Featured Athlete

Name: Lyndall Vile

Date of Birth: 30.05.1988

Height: 5”7

Weight: 77-79kg

Hair Color: At the moment burgundy red and pink

Eye Color: Green

Location/Hometown: Sydney, Australia


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

Growing up I was always extremely active and involved in a lot of different sports – from netball to ballet, to track. I was always doing some sort of exercise right up until I left school at the age of 17. Once I left school, however, I ceased all sports, as full-time work didn’t allow me the luxury of time to be able to dedicate to training and competition.

Like a lot of girls, I began training with one sole goal in mind – to get a skinny as possible. A size 6-8 Aus to be exact. Without my exercise or nutritional knowledge, I began following all of the fads you read about in the magazines – cutting carbs, cutting fats, doing endless cardio and lifting light weights for a lot of reps.

Yes, I did lose weight – but I was also starving, tired, depressed, over-trained and I didn’t look anything like how I wanted to look – and I was killing myself every day to try and maintain this unsustainable lifestyle.

I decided to invest in a coach to teach me how to train and eat properly as well as eventually educating myself further by studying fitness.

After correcting all of my disordered eating and exercise habits I eventually fell into the fitness industry and became a personal trainer myself and I absolutely LOVED helping other women overcome the sort of issues that I went through myself.

About 4 years ago I got talked out of doing a bodybuilding show and into doing a Deadlift Only powerlifting competition – at the time I could deadlift 150kg. With only 10 weeks of preparation, I ended up pulling 160kg for the win and a new national record.

I was hooked! I started training properly and with another 4 months of training under my belt I did my first 3 lift competition and came out with a 135kg squat, a 60kg bench, and a 165kg deadlift. 4 years, many competitions, and hundreds of hours of training later my best lifts are:

Squats: 207.5kg [in training] 195kg in comp

Bench: 100kg [in training] 97.5kg in comp

Deadlift: 220kg


What keeps you motivated?

I’m pretty self-motivated and I’ve always had a desire for self-improvement so pushing myself has never really been an issue – plus I’m super competitive so if I have a competition coming up I will always put in the work to do the best I can.


Who’s the most inspirational person in your life?

Its pretty hard to pick just one person – I’m surrounded by so many inspirational people! My parents have always been my biggest inspiration as well as my biggest support!

My business partner and good friend Renee Armstrong – there is nothing this woman cant do, so I’m pretty lucky to work alongside her!

And of course my clients and all the men and women I compete with – powerlifting has provided the most amazing circle of friends, I’m truly grateful that that I fell into this sport


What does your current training split look like?

I just competed for a little over 2 weeks ago so I’ve just begun my new volume phase, which consists of a 5-day program.

Day 1: Low Bar squats and Accessories

Day 2: Bench and Arm accessories

Day 3: Deadlifts and posterior/back Accessories

Day 4: Bench and Shoulder/chest accessories

Day 5: High bar or Safety bar squats and Accessories

I try and add in 2-3 days of steady state cardio 30-40 minutes, but it’s really dependent on my schedule and how much time I have.


What’s your favorite body part to train?

I LOVE training lower body – specifically deadlifts!


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

I personally prefer steady state, mostly because my training program and my business are pretty demanding on my time and energy so it’s nice just to put my headphones on and do cardio and not really have to think about it.


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

I think it’s a combination of under-eating and over-training. I get a lot of girls that come to me thinking that less food and more training is going to get them a better or faster result when all it does it leave them burnt out and starving. Training doesn’t have to be complicated – you really don’t need any fancy equipment or fancy workout routines or any special detoxes, teas or any other fads to lose body-fat. Train hard, eat quality food at a slight deficit and make sure you are getting adequate recovery in there and your body composition will improve.


Funniest thing you’ve seen at the gym recently?

Fortunately, I train at my facility – SQUAD GYM so pretty much everyone knows how to train so not many ‘gym fails’ happen, but we’re always joking around, dancing and laughing on the floor!


 Who do you look up to in the fitness world?

Kimberly Walford is definitely my girl crush powerlifting idol!


What are some of your favorite motivational quotes?

“Start now. Start where you are. Start with fear. Start with pain. Start with doubt. Start with hands shaking. Start with a voice trembling, but start. Start but don’t stop. Start where you are, with what you have…just start.”


Do you have any gym, pet peeves?

People that sweat all over the equipment and not clean it up.

Hygiene is important guys!


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

I would LOVE to try strongman! And I definitely will in the future, although after having a year off competition recently to build my gym, I have a few goals that I still want to achieve on the powerlifting platform first!


What are the contents of your fridge?

I always have eggs, chicken or lean beef mince, Greek yogurt, coconut oil, loads of fresh vegetables, cheese, coconut water and maybe some chocolate.

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

I try and cook for as many days as I can – my time is pretty limited and I’m definitely not a master chef so I always opt for easy to prepare meals!


Who is your favorite superhero? And why.

Batman for sure. Because he’s a boss!


What are your favorite cheat meals and foods?

I don’t really have any ‘off limits’ foods in my diet so I never really feel the need to have a ‘cheat meal’ although I love chocolate flavored ANYTHING!


Ice cream, gelato or fro-yo?

FRO-YO – with ALLLLLLL the extras!


Workout music – what’s on your playlist?

Depends on the day. If I’m lifting heavy it has to be heavy metal or rock – sometimes I’ll opt for some gangsta rap. If I’m doing cardio, it’s usually dance, house or trap!


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

Probably stress! Running multiple businesses can be extremely stressful at times, it means that I don’t always have adequate time to dedicate to my workouts nor do I get enough sleep, which can affect my recovery. I always try to do the best I can as the training means a lot to me!


What is your greatest achievement so far?

In fitness, it would be my last competition in which I deadlifted 220kg – that was a massive goal of mine – now I’m aiming to hit a triple bodyweight by the end of the year [225kg at U75kg]. In business, it would be opening by gym SQUAD GYM in Sydney, Australia with my business partner Renee Armstrong. It has definitely been one of the hardest things I’ve ever done, but well worth it!


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

Richard Branson. The man is a business genius!


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

My personal goal is not to get ‘ripped’, my personal goal is to get as strong as possible – however, for anyone that has a specific body composition or even strength goal, I think your best investment is a knowledgeable coach that is experienced in what you’re looking to achieve. Otherwise, stick to the basics, the supplement and fitness industry is now a multi-billion dollar industry and a large portion of the industry is fueled by fad products and programs with great marketing, which makes it hard for a lot of people to separate the facts from the bullshit. Nutrition doesn’t have to be complicated; you don’t have to cut out certain foods or food groups. There are no ‘good’ and ‘bad’ foods. Be mindful enough of your own body to know when it is hungry and when it is full, and be sensible enough to know what an appropriate portion size looks like. Moderation with anything is important, and the food is no different. Getting lean comes down to tracking your macros, eating in a deficit, moving your body and resting it.


What does your current supplementation plan look like?

I’m not big on supplements, to be honest – I get pretty lazy with them. I usually only take Vit B and C, protein powder and sometimes ZMA and Magnesium before bed.


What are your favorite 5 muscle building exercises and why?

Squats, bench, and deadlifts!

These 3 exercises are always the foundation of my programs and there are SO many different variations that no one has an excuse as to why they are not doing them.

In terms of accessories, I love Bulgarian split squats and the Glute Ham Raise – two of the most underutilized lower body accessory exercises.


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

I don’t get a whole lot of spare times these days, but when I do I love taking my dogs to the park or the beach. I do my best to have somewhat of a social life, which usually involved loads of food and late nights!


What’s your favorite holiday?

It would be between Hong Kong and Japan! I love the craziness of a busy city!


What are your future goals, dreams, and plans?

My next competition is in 6 months and I have some pretty big numbers in my head that I’m aiming for so I will be training hard for that. I’m really pushing for a 550kg total at under 75kg in the next 12 months.

In terms of business, SQUAD GYM is still less than a year old so a lot of my focus is on growing our brand, looking after our members and continuing to educate with our all-female workshops and seminars.


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

 Facebook page: Boss Babes and Barbells

IG: Lyndallvile_co

Snapchat: Lyndall.vile



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