Lindsay Messina’s weekly training schedule:

As a certified personal trainer and fitness instructor, Lindsay has no shortage of new ideas to keep her workouts dynamic and focused on her goals.

Monday:
Interval sprints with functional training.

Tuesday:
Total body workout circuit training (superset all muscle groups) with cardio in between.

Wednesday:
Plyometrics with Bosu ball, a bench and hand weights.

Thursday:
Power pump class (all heavy weights, full body).

Friday:
Interval sprints with functional training.

Saturday:
Thirty minutes of high intensity on the elliptical machine with one-minute intervals. For strength and muscle building, single leg lifts, squats, lunges, leg presses and more functional training to round off the week. “At the end of every workout I do planks, V-ups, and leg raises for my core,” adds Lindsay.

Sunday:
Off

Lindsay Messina’s daily food schedule:

“Eating clean is in my lifestyle as much as brushing my teeth and taking a shower…you just do it,” says Lindsay, who tells us she gives herself one cheat day a week to enjoy with family and friends. “I love pasta!”

Meal 1
Oatmeal, berries, flaxseed, two egg whites, black coffee and 8 oz of water.

Meal 2
Protein shake with skim milk and one tablespoon of all-natural peanut butter “for added flavor!” says Lindsay.

Meal 3
Salad with grilled chicken or turkey, avocado, chickpeas and asparagus, a dash of extra virgin olive oil and balsamic vinegar.

Meal 4
Heaping handful of almonds or her favorite fruits.

Meal 5
Lean steak, chicken, or fish on a bed of spinach with broccoli and string beans. “Just protein and veggies for dinner,” says this two-time Ms. Bikini Atlantic Champion, who plans her meals a week in advance to help balance her lean protein with complex carbs.

Meal 6
Protein shake with filtered water only.