Posted 10 September 2011 by Interview:

Kelsey Craun

Are you or have you ever been a cardio bunny and avoided the free-weight section?

I was a runner/soccer player growing up, so I always did LOTS of cardio because of those two sports, and continued to do lots of cardio throughout my freshman and sophomore years of college, then got burned out on it and focused more on lifting.

How long do you spend in the gym during
a typical workout?

Almost never more than an hour… I do a lot of supersets, so my workouts are usually relatively quick (and intense!).

What are you most proud of?

Probably my education… I’ve worked really hard at it! I’m a little smarter than I look, haha! I finished my Bachelor’s degree early (B.S. – Exercise Physiology) with a 3.8 GPA and then got into graduate school, and will be finishing my Master’s early as well (M.S. – Exercise Science with a concentration in Nutrition and Exercise).

What’s the longest break you’ve had from training?

Since I started lifting consistently, I don’t think I’ve gone more than 2 weeks without training. Every few months I’ll take a full week off from lifting.

Have you had any obstacles or setbacks towards achieving your goal physique?

Honestly, no. I’m really lucky to have been healthy and injury-free, and the fact that I work in gyms (I’m a personal trainer) has made it pretty convenient to get workouts in even on my busier days!

We know consistency is key, what tips would you give to anyone struggling to stay consistent?

There are no shortcuts… You just have to make yourself do it. If that means getting up earlier than you’d like, or working out before class and being the sweaty kid in the back of the room, then do it!



How do you deal with cravings for junk foods,
sweets and salty food?

I am a firm believer in everything in moderation. If I want some ice cream, I will have some ice cream and not stress about it. I try not to sit down and eat the entire carton, but I certainly don’t deprive myself! I try to make healthy choices the vast majority of the time, and that works for me (granted, I am not trying to get any leaner than I already am right now… just maintaining).

Who are your favourite, athletes or fitness models?

Of course, Jamie Eason! Who doesn’t love her? I’m a big fan of Erin Stern, also. I absolutely love that she trains like an athlete. I’m inspired by a lot of the CrossFit ladies, too, although I’m not a “Crossfitter” myself… They can do some amazing stuff!

What types of cardio have worked best for you?

I rarely do cardio anymore (maybe once or twice a week, if that), but when I do, I love Tabata intervals (usually with bodyweight exercises, jump rope, or certain plyometrics). I like my cardio to be intense, and over with quickly or else I get bored!



What is your training routine like?

I typically do 3 days on, 1 day off. An example week would be…

Monday – Olympic lifting/Shoulders

  • Warm-up: 2x10 superset of Upright Rows and Military Press with the Olympic bar
  • Hang Clean 5x3
  • Push Press 3x6
  • Dumbbell Shoulder Press 3x8
  • Dumbbell Rear Delt Flye 4x8

Tuesday – Lower Body

  • Dynamic Warm-up and banded Monster Walks (videos on Youtube)
  • Sumo Deadlift 4x6
  • Front Squat 3x8
  • Romanian Deadlift 4x8 superset with Barbell Lunges 4x8
  • Squat Jumps (or some other plyometric) 3x8

Wednesday – Upper Body (primarily back and chest)

  • Warm-up 2x12 superset Inverted Rows and Pushups
  • Chin-ups 3x8-10 superset with Parallel Bar Dips 3x8-10
  • 1-Arm Dumbbell row 4x8 superset with Dumbbell Bench Press 4x8
  • Wide Grip Lat Pulldown 4x8 superset with Decline Pushups 4x10
  • Seated Row 3x8

Thursday - OFF


Every 4-8 weeks or so I’ll change up my exercises and my set/rep schemes.
I almost never do any isolation exercises with the exception of a little shoulder work. You will not catch me in a gym doing bicep curls or chest flyes! I much prefer a more “athletic”, sport-specific style of training. My goal isn’t to look like a bodybuilder or be a powerlifter, so I don’t really do the same type of body part splits or training that a bodybuilder or powerlifter would do. I do what I enjoy!

What does your diet consist of?

A little of everything! I don’t cut anything out of my diet. My typical breakfast is either oatmeal with peanut butter, or a greek yogurt and wheat toast with peanut butter. For snacks, I eat lots of Larabars (I’m on-the-go a lot!), bananas, trail mix, and protein shakes. Lunches and dinners vary a lot! I love grilled steak and chicken with a sweet potato and roasted asparagus or steamed broccoli. In the fall and winter, I love chili for dinners! I have dessert almost every night… Usually a little chocolate, or a homemade cookie if they’re lying around ☺

What supplements would you use/recommend if any?

I don’t typically recommend many supplements, but I do like protein powder for busy days when I don’t have time to prepare “real food”, and lately I’ve been loving Optimum Nutrition’s Amino Energy pre-workout… Sadly, I’m a caffeine junkie and don’t always have time to make coffee before I workout!

What tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

Lift heavy, focus on compound movements, and push yourself. I see women takin’ it easy in the gym way too often, and then they wonder why they’re not seeing results! You have to actually work hard for it!

Twitter: @Kelsey_Craun


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