Mindi Smith Fitness Workout Routine & Diet Plan

Last Updated on April 1st, 2023

Mindi Smith is a phenomenal award-winning professional fitness competitor with IFBB, an expert in nutrition, certified personal trainer, fitness model, motivational speaker, columnist for fitness magazines and actress. Mindi has redefined women and femininity in the fitness world and shattered the norms. This inspiring woman has certainly taken the fitness world by storm!


Mindi Smith Fitness Tips
Mindi Smith Fitness Tips


Mindi has always been an athlete and was a record-breaking, state level runner throughout her high school. At the age of 20, Mindi moved to Florida and applied for a real estate license to build her career in real estate. However, life had a different path for her. She continued being active in the fitness world and was also as a part-time model. Eventually, in 2009, she participated in her first competition in Sacramento and went on to win the NPC Nationals.

However, the road to success has not been easy.  Post competing in the IFBB, Mindi struggled with her weight and had to face serious health problems. It was only her optimism and dedication that carried her through the rough times. Today, these experiences have enabled her to connect with her clients and fans better and inspire and motivate them.


Mindi Smith Workout Routine
Mindi Smith Workout Routine


Mindi has also written as a columnist and been featured as the cover model for several reputable fitness magazines such as Muscular Development, Oxygen and Muscle & Fitness Hers. She also appeared in Entourage, a popular HBO show and on numerous fitness ads. Mindi has also been the host of numerous charity functions such as the LEAP Foundation, the Wounded Warrior Project, Children Uniting Nations and Beating the Odds Foundation.

Let us now look at her splendid vital stats!


Mindi Smith Vital Statistics:


Mindi Smith Vital Statistics
Mindi Smith Vital Statistics

Height: 5 ft 8 in or 173 cm


Weight:  120 lbs or 54 kg


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Breast Size: 34 inches


Waist: 24 inches


Hips Size: 34 inches


Shoe Size: 8(US)


Dress Size: 4


Being an expert in fitness and nutrition, Mindi knows the importance of having a sound workout routine and a wholesome diet plan. Let us now look into her workout and nutrition regime!


Mindi Smith Workout Routine:


Mindi follows has a very rigorous and intense workout routine. This is a given, as she constantly has photoshoots and competitions to prepare for. Mindi trains regularly and for 6-7 days a week and does cardio every day. Apart from a 45-minute session comprising of high-intensity cardio, Mindi works on specific body parts each day. She begins training for competitions around 7 weeks before they are slated to begin. Mindi enjoys and exercises which work her calves, back and biceps. She tends to work more on her the lower part of her body as she believes that her upper body has better muscle mass.


Mindi Smith Weight Loss exercise
Mindi Smith Weight Loss exercise


This is how her workout routine looks like, on most days:


Day 1

On Day 1, Mindi works on her strengthening, sculpting and toning her legs. For the same, she does the following exercises!

3 sets of Squats, around 15-20 reps

2-3 sets of Lunges 3 sets, around 15-20, for each leg

3 sets of Leg Extensions, a minimum of 15-20 reps

2-3 sets of Lying Leg Curls, 15-20 each


Get fit with Mindi Smith
Get fit with Mindi Smith

Day 2:

On Day 2, Mindi focus on her abs, and highly recommends doing the following exercises to get enviable abs!

3 sets of Decline Abdominal Reach, 20-25 reps

2-3 sets of Hanging Knee Raises, 20-25 reps

3 sets of Seated Leg Tucks, 20-25 reps

2-3 sets of Decline Bench Knee Raise, 20-25 reps


Day 3:

Mindi reserves Day 3 for her shoulders and does at least 15-20 reps of the following:

3 sets of Seated Dumbbell Press, 15-20 reps

2-3 sets of Dumbbell Front Raises 3 sets, 15-20 reps

3 sets of Low Pulley Lateral Raises, 15-20 reps

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2-3 sets of Rear Delts, 15-20 reps


Day 4:

Maintaining such enviable abs is not an easy task. On day 4 as well, Mindi works on her abs and follows the same routine as on Day 2.


Day 5:

Once again, Mindi focuses on her legs on Day 5 as well. Apart from the lunges that she does on Day 1, she does the following exercises.

3 sets of wide stance Squats, 15-20 reps

2-3 sets of Glute Kick-backs, 15-20 each leg

3 sets of Leg Press, 15-20 reps


Mindi Smith gym workout
Mindi Smith gym workout


Day 6 & 7:

On day 6 & 7, Mindi simply does her cardio and does not work on any specific body part.

Mindi rounds off each workout session with around 45 minutes of cardio, most of which consists of running. She adds HIIT to her normal cardio routine, especially when focusing on cutting her weight down.


A workout as rigorous as the one of Mindi needs to be followed by a proper balanced diet in order to maintain body’s capability to stand out and stay active throughout the day to carry out other life processes. So let’s check out what this nutritionist serves herself after her workout sessions.


Mindi Smith Diet Plan:


Mindi believes in having small meals throughout the day at regular intervals. Hence, she tends to have 5-6 nutritious meals each day, after 3-hour interval.

Mindi Smith Diet Plan
Mindi Smith Diet Plan

Mindi doesn’t have a fixed diet chart for different meals, but she has fixed food items which she includes in her 5-6 meals. Her meals consist of salads, fresh veggies, egg whites, oatmeal, lean fish, chicken and the like.

 She follows her diet plan no matter what and has good carbs early in the day.

According to her body requirement, she also takes food supplements such as Glutamine, L-Carnitine, Jetfuel Pyro, Multi and Vitamin C. but she only takes natural supplements so as to ensure no side effects.

To meet her workout and body requirements she relies a lot on natural sources of protein along with supplements.

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It is only by a combined effort of following such stringent workout routine and uncompromising diet plan, that Mindi been able to achieve such awe-inspiring fitness! Mindi’s motto, “Find your stride“, has certainly enabled her to find her stride and will hopefully help you find yours!


To know more about Mindi, you may also follow her on Facebook, Instagram, Twitter and Youtube as well.


I would love to hear from you. Do write down in comments section below if you have any query or would like to know something more about Mindi Smith. And do not forget to share it if you liked it.


Find The Healthy You…!!

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