We chat to trainer, coach and powerlifting champ Amanda Brown of The Queen of Lean about her fitness journey, finding balance and advice.

After a three and a half year hiatus travelling the world post Year 12, a young Amanda Brown knew her calling was in the health and fitness industry.  A Certificate 3 and 4 in Fitness and a mountain of other courses later, this successful trainer, coach, powerlifting champ and physique competitor now owns one of the most popular gyms in Melbourne, The Queen of Lean Headquarters, and is helping females transform their bodies (and lives) on the daily. 

I knew I wanted to work in the fitness industry because health had always been one of my highest values and I knew I could make a positive impact as a coach. What I love the most is working with women to empower them with the knowledge of the quickest and healthiest ways to achieve results.  

Getting lean isn’t about flogging yourself or eating less but rather about creating balance. No gimmicks, just good nutrition, and well-executed strength training. Your body is designed to be in homeostasis and it’s just about using the right tools to get there. 

The Queen of Lean Headquarters is all about creating a safe place with the support, high-end coaching, nutrition and personalised training that women need to transform their health and get results.

We don’t use a one-size-fits-all program – instead, we tailor the process to you. Every new client gets a one hour initial planning meeting to work out their optimal nutrition, hormonal profiles, sleep and stress, and we do a BioSignature measurement to work out fat and lean muscle percentages. We then check in with the client every two weeks to reassess, alongside one-on-one training and group classes. 

I think the key to my success is working hard and just going for it. We all have fear and doubts, but I’ve taught myself to keep going despite set backs or emotional hurdles. 

My everyday nutrition fuels my metabolism by eating frequently – think five times per day. My diet is paleo based with meals focused on meat, vegetables and good sources of carbs such as sweet potato, rice and quinoa. I also love coffee, dark chocolate and a glass of red wine. 

My training has a strong powerlifting focus and I live for the weights! I train four to five times per week, with each session consisting of compound lifts, such as the squat, deadlift or bench press, followed by accessory work targeting any weaknesses. 

I relieve stress by ensuring I get enough sleep and prioritising my nutrition. I take a good natural sleep stack which includes magnesium, gaba and ATP science supplement Cort-rx. No matter how busy I am, I never let my training slip. Powerlifting is something that I love but it’s also a massive stress reliever.

Now that the business is humming, 2017 will be all about expanding our reach. Following the success of our 12-week Project Bikini transformation program (which ends in a beach photo shoot), I would love to take a similar program to Bali! Plus we are launching an awesome series of free seminars for women who would like to know more about the secrets behind achieving results. The info is up on our website as we speak. 

My hero is my husband. He supports me and believes in my dreams as if they’re his own. He’s my best friend and my rock.

Top transformation tips

» Set a goal and make sure it is centred on your daily habits to avoid getting overwhelmed.

» Sleep well.

» Fuel your body with amazing nutrition.

» Strength train with a minimal dose of cardio.

» Work with a coach who knows that they’re doing! Everyone needs a good mentor. 

NEXT: Looking for more motivational stories? Check out our interview with Retreat Yourself Box founder Kate Williams.