Leave me a question or a comment. I would love to know who is checking out the site and what questions you would like to see answered. Make it a great day, Kathleen
3 years ago
I have recently begun my journey in the fitness world and I’m looking for all the help I can get. I just competed in my first bikini competition and now I’ve been bitten by the fitness bug for good! I live in Salt Lake City and was wondering if you train or give advice to new and aspiring fitness models? I am trying to gain some muscle in the next few months and hopefully compete again in September and October so I would love to gain any useful knowledge that I can. Thank you so much for your time. Have a great day!
What show did you do?
Did you have anyone helping you now?
Sept and Oct sounds great.
Thanks for the message.
HEY Kat!!!!! I just want to say thanks for all the help and answers to my questions you have provided… here are some of my questions i had emailed her, so you other girls on here can see what Kat had to say to help me out- they may be some of the same questions you may be having!
RF: what type of show should i do -who should i go with?
KT: NPC is a great way to go.
I have done others like swimwear with Hawaiian Tropic
The FLEX bikini model search – which you can sign up for now
once you set a date and train for the show it makes things fun!!
RF: what type of suit do you think- trainers? should i hire trainers or something?
KT:The suit should be your style whatever you think will be best.
If this is your first show you might want to go cheap with a good fit to see if you like the atmosphere then spend money later.
I would hire a trainer
Make sure they are smart and good at nutrition not just training.
here are two I recommend and that I currently use
she is so positive you just want to be around her.
Again, thank you kat and ladies hope this info helps you – straight from kathleen!
-Ronesa faulkner firstname.lastname@example.org
Hey Kathleen, just wanted to start off by saying you really motivate me in to go to the gym and stay healthy! I had a question and saw it was in your FAQ’s about managing everyday life and you said you prioritize, by doing so do you set a time frame on the time spend at the gym or exercise you choose for the day to try and get everything done???
I only set a time in the gym if I have something important to attend in the evening. If I have nothing in the evening except for dinner then I take the time I need to get a good workout. Working out is a high priority so it is high on my list of things to get done. If I have an appointment at 5:00 and I get off work at 4:00 I will run to the gym for a quick cardio session or a quick workout. I have a gym nearby so this might not work for everyone. I feel good after getting 15 minutes in…
2 years ago
Hey kathleen I really need help.
i suffer from bulimia and am now in recovery ahve been for a while and im finally ready to set my next goal of taking charge of my life.I am 5’2 and weigh 120lbs ihave no muscle and want to tone up and lose fat and look ike you hahaha dont we all.My meal that a trainer gave me is this.
5 egg whites 2 yolks and 1/3 cup(dry) oatmeal 1/4cup berries 1tbsp flaxoil
2 scoops whey with water and ice and 1 whole banana
4oz tilapia 3/4 cup brocoli 1/3cup white rice 1 tsp coconut oil
4oz checken breast 1 cup brocoli 1 large seet potato
2 scoops whey protein with water and ice and 1 whole banana
half a head of romain 1/2 can of tuna balsamic
before bed 2 scoops whey with water
TOOO MUCH or good to start getting my damaged body back into motion what r your thought. iwourkout 6 days a week cardio and strength trainging. CAN U BE MY GUIDE please
Hey kathleen can you sugget any trainers coaches nutritionists in Toronto Canada???
I picked up the latest copy of Muscle & Fitness Hers with you on the cover today. I have been picking up a few womens fitness magazines to help me put together a workout program for my wife. She is always trying the latest diet craze. But she has finally agreed to start eating healthy and working out.
I think it is great you are behind your wife and helping her… it really comes down to finding a healthy fit lifestyle that you enjoy doing. Moderation is key. Thank you so much for writing.
What workouts do you do for those oh so sexy arms of yours?
I train with Arlo at competitive edge fitness about 1-2x per month and there are lots of pictures of you in his gym! I just have to say they keep me motivated towards my goals!
Thanks for taking the time to write! Arlo and his family are so great. Keep up your training!
Hey Kathleen, I have been working out doing mostly freeweights and I have seen gains, but am ready for a lot more. I have been looking into starting to add creatine to my supplement list which currently only contains a multivitamin and whey protein. I am 110lbs, 5’5, and 25 years old…what creatine supplement would you recommend (cost is not an issue)! Thanks for any advice!
Hey Kathleen, I just wanted to start off by saying you are my idol and absolutely adore you! Your training and nutrition methods really work for me and I love taking tips from your website when I train my clients. I just started personal training about a month ago and I would love some more nutrition tips that I can personally use, as well as help my clients. For the most part, I eat clean but sometimes I have cravings that keep me up all night if I dont eat! If you could give me some tips to help when those cravings happen that would be awesome. Also, as of right now im about 5’4″ and fluctuate between 122-130 lbs and about 18% body fat. I would like to know some exercises and crucial nutrition tips that can help me get to 10-14% body fat without losing a significant amount of weight. Typically, I work out about 4-6 days a week and do split cardio sessions along with resistance training.If you could just inform me on how to lose the body fat while retaining the muscle mass that would be great. You have the best phsyique I have ever seen and I would love to get as close to that as I can!
p.s.-Im sure you dont rememeber because you meet so many people but my boyfriend named Scott met you at the Europa in Dallas, Texas. He took a picture of you for me and I told him how jealous I was that he met you! lol He said that you are very guinuine person and told me to message you. Its great to know role models such as yourself can be down to earth and beautiful. I hope to meet you in the future and hear from you! Thank you so much and take care!
Just starting my weight loss journey. Wondering if you recommend supplements and if so which ones?
You are an inspiration
Hello Kathleen, man I am so confused, there is sooo much information out here and I don’t know how to start or where. I am 43 years old, 5.0 tall and weight 117. I’m not interested in losing weight, but I am very interested in building muscle. The workout part I have down and I think I have the meal plan worked out, but where I am confused with is the supplements. I saw a female beginner bodybuilder combo that contains Opti Women, Whey, ultimate omega 3, beta alanin, and high power micronized creatine, is that all I need? I was taking NO Exploed before I workout, should I continue taking that as well? I also heard about Glutamin (probably didn’t spell that right) I think I suppose to take that after I workout, should I get that too? I also read about Athletic Pak, is that better then the mentioned above? My stomach is fat, so should I take a diet pill? I want definition and I don’t have a problem working hard to get it, but I know I need supplements, but I am soooo confused! Please help me, you look great and I want to look and feel great as well.
I’m a ex martial artist, current crossfitter. I stumbled upon your site and am using your diet tips, it’s fantastic.
Also, I can’t get your bio page to load in safari, chrome, or firefox so I’m guessing it’s down? Wanted to make you aware if not.
Hey Kathleen listen my name is Ben . You dont know me but my cousin sent me a muscle fittness from tx and anyhow i was just thumbin thru it a minute ago and i just wanted to tell ya you are one of the prettiest little dolls ive seen in so long. I can tell your a sweetheart by ur comments and i just wanted to say stay cute as all get out. and keep it real. Cause you definatly would brighten up any room you just happen to find urself in.. Just wish i was sittin in the next you just happen to make your way to. Ok sweetheart stay sweet and stay Beautiful God Bless an admirer Benj.
I came across your website while watching your video on bodybuilding.com and I was wondering if you had a work out or training plan? I am looking for a training and nutrition plan to help me reach my goal of losing weight and getting tone. I like to have everything structured and I’m having trouble finding a plan that works. Any suggestions would be a great help!
Thanks for sharing your insight!
1 year ago
I am messaging you to make sure all my bases are covered. Are you truly going to be the spokes woman for Mango Beach Co.? I was recently picked up by them and I wanted to make double sure they are legit. If you could let me know asap, that would be wonderful!
Thank you so much!
I am the Biggest Fan you got, I started to work out 3 months ago, and getting it real great shape thanks to you, I saw you on myspace and face book and I was wondering if I could add you to facebook maybe to support you, I pray and pay it forward almost every chance I get, I think once you made it you should never stop paying it forward, I am a good guy, had alot of troubles in my life, if you want to check out my face book and see if you want to add me please please do it, I would like to support you and get your name out more I am pretty underground meaning I am on a whole different level than you, not bad just not as sweet as you may think like lower living on state assistance and all trying hard to get a job and just do it right I am totally old school so thats a great thing please add me to your facebook friends page, Aaron Daniel Johnson 2-24-84
I saw a spread of you in a magazine (I am drawing a blank on the name) and I loved your look! I currently have a trainer and I was thinking about dipping my toe into the world of bikini competitions. You are an inspiration to me and I have really enjoyed looking around your site. Good luck with everything!
I recently started your 360 Muscle Building Program on Bodybuilding.com and wondered what your take on cardio was? ie: how many times a week, length and level of exertion?
Hi Megan…. since you are in the building phase I would do 20 minutes of cardio after your workouts five days a week for now… then slowly adjust as your Muscle Building ends… Hope you are enjoying!
Know of a good trainer in San Francisco?
I have been at it pretty hard for about 8 months and my body has changed very little. I have always been athletic, but I am really looking to build lean muscle and cut fat. 45 days ago I started clean eating and calorie counting. Still nothing, I am stuck at 134 lbs. I am wondering what it is I could be doing wrong. I am losing motivation in a big way!
I need some really help!!!! I’m starting your program and don’t know where to started…. I’m a stay-at-home and i have been walking every morning at 4am before the day starts but I have a lot of fat to loss… I know i need to do cardio…what kind…and weight training…I have never had to worry about my weight before having my girls and I want to set a good example.. I am 30years old….5’4…..weigh 178…
11 months ago
you don’t know me, and yet you did a lot for me.
A while ago I was in a pretty dark place and things were just not good. I don’t really remember how I stumbled over your video on youtube, but I did. I looked at you and thought “man, I’ve always wanted to look just like that”. I like this big look. It is just very attractive to me.
So I thought “why don’t I just go for it?” – I am a little chubby, and I know it would do so much for me to have a body I can be proud of. It isn’t like I haven’t tried working out a lot of times.
I never went through with it.
Heck, I don’t even have enough faith in myself to believe that I will do it now.
But what else can I do? I have to do it.
I know you are you, and I am me. I am not trying to be like you, because we are totally different persons. But you are a huge motivation to me. And I wanted to let you know.
I’ve changed my nutrition and I am working out 5 days a week. I am taking it slow, since I’m only starting out. But it feels so good to work out every day, even if is isn’t high impact stuff.
Just wanted to let you know, that you got me out of this dark place, without knowing it. Working out does make a difference, and so does a healthy lifestyle.
10 months ago
My name is Matt and I am a professional Chef working in NYC. I have been lucky to travel and work in some of the best restaurants in the world and until recently have been neglecting my own health due to my demanding career. I was working 16 hour days for quite some time and contrary to most peoples beliefs I was not eating healthy or what is prepared for the guests.
I decided upon moving here to get my health back and have been training regularly including 3 days a week of weights and 2 days of cardio.
I am noticing great differences but am finding the diet part the hardest.
I know what good food is, how to prepare it and make it taste right I am just unsure of how to balance the diet. Times to eat and what…
For example I finish working around 11/12pm and usually eat directly after work.
Have you got any tips for someone constantly on the go how to manage the diet?
It would be greatly appreciated!
6 months ago
Hey Kat!!!I am a huge fan of ur workouts..I need some advice on how i could tighten the loose skin on my tummy….iv lost over 17 kgs in a year…n the skin on the stomach, the lower especially is sagging…….
thanks!!! n yeah u have gr8 abs!!!!
5 months ago
My husband and I went to Olympia weekend in September and holy crap it is a totally different world there. We waited in line at the bodybuilding booth for 2 hours and once we finally got to meet everyone, I told my husband, “I want to be one of them, I want to be a part of this!” I go to the gym religiously and I eat pretty healthy for the most part. but I don’t know where to go from here. How did you get associated with bodybuilding.com and what steps did you take to get there. I would love to be in your shoes someday but I’m at that point where I don’t know what comes next.
Kathleen do you have advice for men who are trying to enter this industry. I am currently in the U.S. Navy and have about 5 years until I retire and would like to be involved for health and fitness after I retire.Any suggestions for males?
We competed with each other when you won the NPC in utah which was few years ago! I have a picture of you and I on my fb:) Anyways….I have since had 2 babies and am working w a trainer/nutritionist and he says I can have as many veggies as I want for dinner/lunch. Can you go overboard on veggies since they do have a minimal amount of carbs in them??
Just feeling like my progress is coming around but really slow and I don’t want to over eat:)
Thanks so much lady;)