HEIGHT WEIGHT COMPETITION WEIGHT
5′ 5″ 125 LBS 117 LBS
STUDENT & NPC COMPETITOR
Born and raised in Atlanta, Georgia, Katie has been involved in sports and athletics since a very young age. In middle school she developed a love for fitness, participating in everything from ballet to wrestling. During high school Katie played varsity basketball and softball, eventually injuring herself and ending a possible sports career.
Starting out at Auburn University and eventually transferring to Colorado State, in 2011 Katie decided to pursue a life long dream of competing in a fitness competition. After placing 1st overall in the novice and open class, Katie was hooked.
Embracing her new love for the stage, she made her national debut this year at Jr. Nationals in Chicago placing a very impressive 3rd.Upon graduation in December of 2012, Katie intends to continue competing, in her own words: “I knew this was my passion. Not only competing, but learning and growing my knowledge of health and fitness. My passion was to not only challenge myself, but to challenge others to live a healthy life!”
On Being an ALLMAX Athlete
I am so honored to be an ALLMAX Athlete. To work amongst some of the most talented and down-to-earth athletes, I have the opportunity to not only better myself as a competitor, but also as a person and teammate. This is a huge accomplishment for me in my fitness and business career and I can’t wait to take the bull by the horns and represent ALLMAX in the most positive light. This company represents not only quality products, but building relationships with it’s customers and fans, which I am proud to be a part of!
Question & Answer with Katie
Favorite Type of Training
I love getting in the weight room and lifting just like the boys. Heavy lifting is something I get an awesome pump out of, especially on shoulder days!
Favorite Cheat Food
FROYO with ALL the chocolate toppings
Favorite Diet Food
Oatmeal & Peaches
Favorite Exercise in the Gym
Shoulder Press with Dumbbells
What’s in Your Gym Bag?
ISOFLEX Triple Layer Protein Bars, gloves, wrist straps, shaker bottle, headphones & gum
What Do You Like to Do outside of the Gym?
Outside of the gym I am a part-time barista and a full-time student. When time permits outside of work, school and gym I love to shop and go down to Denver to hang out with my competition team (Team Total Package)
How Did You get into Fitness?
My love for fitness began in middle school when I was training at my speed and agility program. All of my trainers were exercise science majors and really taught me the fundamentals of sports, lifting and nutrition.
What’s on your iPod?
Mostly Dub and a little Adele
Biggest Gym Pet Peeve?
When women come in with full make-up on and hair curled. I used to be guilty of this until I started training for competitions. Leave the makeup at home and come to the gym to sweat a little..or a lot!
3rd – Jr. Nationals
16th – USA’s
Overall Open & Overall Novice – Max Muscle Mile High Natural
Katie’s Training Plan
- Heavy Dumbell Press 4 x failure
- Giant Set: Front Raises 3 x 15 + Lateral Raises 3 x 15 + Standing Rear Delt Flye 3 x 15
- Reverse Grip Barbell Overhead Press 3 x 15
- Superset: Rear Delt Rope Pulls 3 x 15 + Seated Rear Delt Flye 3 x 15
- Superset: Deadlifts 3 x 15 + Ham Curls 3 x 15
- Walking lunges 3 x 20 (10 each leg)
- Giant Set: Cable Kickbacks 3 x 10 (+ 5 pulses at top) + Back Extension 3 x 15 + Pop Squats with medicine ball 3 x 20
Thursday AM: Bis/Back
- Superset: Seated Dumbbell Curls 3 x 15 + Barbell Curls 3 x 20
- Lat Pulldowns 3 x 12
- Dumbbell Rows 3 x 12
- Pull ups 3 x failure
- Preacher Curls 3 x 15
Thursday PM: Shoulders/Triceps
Typically the same as Tuesday, but add in two tricep exercises: dips, tricep extensions on rope cable and/or tricep kickbacks 3 x 15
Friday – Glutes
- Step ups on bench 3 x 15 (each leg)
- Butt blaster 3 x 15
- Kickbacks on Cable 3 x 12 + 5 pulses at top (each leg)
- Donkey Kicks on Smith Machine 3 x 12 (each leg)
- Reverse Hack Squat 3 x 15
Cardio + Rest
Cardio + Rest
CLA80 Femme 10 minutes before eating, ALLMAX Digestive Enzymes, Omega 3, Vitamin C, 1/3 cup oatmeal w/ cinnamon, 6 egg whites, 1 peach, Vitafemme.
Coffee mixed with Chocolate ISOFLEX
CLA80 Femme 10 minutes before eating, Digestive Enzymes, Omega-3, Vitamin C, 4 oz grilled chicken, salad with vinegar, 3 oz yam
Meal 4 (Pre-workout)
ISOFemme Protein Smoothie + RAZOR8
1/2 ISOFLEX Triple Layer Protein Bar
CLA80 Femme 10 minutes before eating, Digestive Enzymes, 4 oz 90/10 (extra lean) beef, 1 cup broccoli, 3 oz yam
Digestive Enzymes, 1 scoop of Glutamine, Omega-3, Vitamin C, Advanced ALLFLEX, 1 tbsp Almond butter + 1 scoop ISOFLEX