Posted 05 August 2011 by Interview:

katie Carneiro

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

Yes! I was one of those before I had the knowledge of training and nutrition. I always thought if I stayed on cardio long enough I would lean out, I never understood why I was always soft, after being introduced to training and competing I started lifting 5-6x's a week and that made a huge difference.

You and your husband Alex Carneiro are both sponsored fitness athletes, do you train together and consume similar types of food?

We don't train together at the moment, but when I start getting closer to Nationals in November he is going to help me through some of my workouts especially my low carb ones. We consume almost the same foods, obviously different quantities, but it makes shopping easier and knowing that there won't be anything bad in the kitchen while dieting is nice as well. Costco has been a great place for us to stock up on basics like oatmeal, eggs, and veggies. (Checkout Alex Carneiro’s interview with here)

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

I aim for getting my lifting done in about 45 minutes, I don't take a lot of rest time between sets. My cardio is usually around 45-50 minutes either on the stairstepper or treadmill.

What are you most proud of?

I used to be out of shape, and seeing how far I've come only pushes me to be better everyday. I'm most proud of my husband and my commitment to the lifestyle of fitness and hoping to inspire others to live a healthy lifestyle.

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

During college I did not train, and boy did I pay for it, I was so uncomfortable in my own body I knew I had fallen off the wagon big time and started taking baby steps to get back into a regular routine.

What are the biggest obstacles or setbacks
have you had to overcome?

Having confidence and believing in myself. I never thought I could push my body the way I push it now, it is a great feeling knowing that I have total control in how my body changes and how I improve.

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

Take it day by day. For me, it was following through each day, not looking months down the road, I would feel overwhelmed if I looked too far ahead, so waking up every day and just focusing on that day made all the difference mentally.

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

For me it is mental control, I ask myself why I want this and why would I want to eat junk when it is going to set me back even further from reaching my goals.... if I am having a really bad craving I'll go get some coffee or gum and try to focus my mind on something else.

Who are your favourite, athletes or fitness models?

Alicia Marie is one of my favorite fitness models, she is tall like me (5,11) and its great to see tall women in the industry. (Checkout Alicia Marie’s interview with here)

What types of cardio have worked best for you?

I believe I have to switch up my cardio throughout the week to make it most effective, I will do moderate longer cardio a few days a week then switch it up with some HIIT 20-25 minute cardio the other days.

What is your training routine like?

Legs - I lift as heavy as possible and constantly switch up my exercises for legs, doing 4 sets of everything around 15 reps /Abs/Cardio

Shoulders/Triceps- Lift heavy for shoulders and triceps as well as supersetting heavy sets with bodyweight exercises, for example I will do reverse grip tricep pushdowns then follow with tricep dips with my bodyweight/Cardio

Back/Biceps-Lift heavy for both, I like doing drop sets for the last couple exercises for my back as well as biceps/Abs/Cardio

Thursday: Cardio

Legs- Since I did a heavy lifting leg day on Monday I will incorporate plyo work as well as bodyweight work (lunges, kickbacks, etc) at high reps/Abs/Cardio

Saturday: Cardio

Sunday: OFF

What does your diet consist of?

My staples are oatmeal, extra lean turkey, tilapia, avocados,
brown rice, broccoli, spinach, & eggs.

What supplements would you use/recommend if any?

I always take a multivitamin, glucosamine, fish oil, CLA, glutamine, BCAA's, and L-Carnitine.

What 3 tips would you give to any woman wanting to get a feminine, CutandJacked physique like yours?

Be patient and consistent. I highly recommend investing in a trainer who has knowledge and experience in training and dieting women for a competition. It is a journey and results are not going to show up overnight, it takes months, but if you take it day by day and are honest with yourself you will see changes. :)

More of Katie here:



The Complete Muscle Building E-Book


CutAndJacked Apparel

cutandjacked shirt 1.jpg

Want to grow your social media?

Purchase any item of our merch and get a free shoutout on our Instagram and Facebook stories.  Post a photo of you wearing your purchase and using hashtag #cutandjacked and tagging @cutandjacked