So naturally, I wanted to interview Katie with a focus on reverse dieting! Enjoy!
Katie: It seems so long ago now that it’s crazy to think about. I actually saw some pictures up in my gym of girls that had competed (this was right at the start of the instagram fitfam as well) and I wanted that look. I wanted to kick it up a notch so I went “all in.”
Cait: What would you say are your “roses” (most enjoyable aspects) and “thorns” (least enjoyable/difficult aspects) of competing?
The roses of competing is the fact that it led me into really learning about nutrition and health. It led me out of some bad eating habits and how to really take care of myself (I know that can be the opposite for some). The thorns is the fact that most of the time, the judging is political, girls are based on the particular image that they bring and bikini judging is very inconsistent so you never know what to expect.
Cait: Could you tell us about your transformation and how flexible dieting has changed your life?
My transformation physically doesn’t look like much so I feel It doesn’t look that impressive, however mentally my world has turned upside down. I feel like I’m the classic case of the flexible dieter but when I started, I felt like a free bird. I had never felt such liberation from the chains of “dieting” and eating only certain foods to being able to eat anything that I wanted within moderation. This led me to slowly increasing calories through a reverse diet, and eventually now where I can intuitively eat and loosely look at the balance of foods and just continue training towards more athletic events (marathons/half ironmans) versus asethetic goals.
Cait: I know you are a huge advocate for reverse dieting! How many times have you reverse dieted and can you tell us about your experiences/results?
I actually only did it one time but I stuck to it for months and months. I didn’t really know what my numbers should be but I just took what I had been eating (typical bro 6 meals a day same foods) and did the macros and they worked out to be 170g P 90g C 30g F which I thought was nonsense. I decided to lower protein to 140g and start my reverse at 100g C 38g F (which I’m very well aware that this is way too low but we all have a journey). I remember with the reduction in protein was a hard adjustment and I still want more protein but I know that’s not good for me long term. I continued reversing until I was able to eat 220g C 56g F 140g P! I just stopped there and started intuitively eating. I actually just recently this week thought I’d give it another go and see how far I can push it. I see many girls eating lots and lots more and so I’m going to keep going up up!
Cait: Could you walk us through what a typical training session looks like for you?
Training for me varies A LOT each and every day. I am very much an endurance athlete now, so I train accordingly each day. Normally if I’m in the weight room (which is 4 days per week) then I superset most everything unless it’s heavy squats and deadlifts. I feel that this helps to keep my energy up and I love to sweat! When I’m not in the weight room, I’m normally running in training for a marathon that I’m training for. In May of this year, I’m going to start training for a half ironman so my training will reflect biking and swimming as well. I’ve been an athlete my entire life so it makes sense that I’ve moved away from the competing world and into events that are based on your actual performance and not your appearance.
Cait: What advice would you give to girls struggling with the number on the scale and body-image issues in general?
It’s really not worth it. I promise. I know it’s so hard to see that now, and even this blog post might not help you see it but after years of battling image issues and being 100% on the other side, the grass IS greener over here. I don’t have a scale. I don’t critique my body. I just live, and the amount of peace that I feel from that is nothing I can explain.
Cait: What are your top 3 favorite macro-friendly meals?
1) Crock pot chicken with quinoa and veggies all made into a stirfry
2) 99% lean beef patties with whole wheat bun (both from trader joes) and fat free cheese and chipotle mayo!
3) Egg whites, fat free cheese and livermush (it’s a hometown stable-don’t judge) in a low carb wrap
Cait: You have been such an inspiration to me and countless others! What is on the horizon for you and what are you most excited about?
So, I’m most excited about the half ironman that I am going to do this year and delving into the world of triathlons. I’m also really excited about the apparel line that I’m going to launch this year called Embrace and Empower that’s meant to embrace women of all shapes, sizes, ethnicities, religions, you name it and empowering them to feel beautiful. I’m also wanting to create a workout log that is very classy and hopefully to eventually be sold in boutiques. Just for reference, I want it to resemble something similar to Kate Spade, Lilly Pulitzer, Emily Ley style. I want it to be very classy, and this is something that I will probably be developing for years. I want to coach and these girls are my heart beat, but I also want to move into more product based business endeavors as I feel there’s a need for that as well. I also don’t want to just be another “fitfam” coach but someone who has created a business that stands on its own.
Make sure to follow Katie if you don't already:
Company Website/Blog: www.KatiesFitScript.com
Clothing Line: Embrace and Empower