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Caithleen Heffernan is our ultimate Gym Crush

For people that don’t know, get familiar, cause you’re awesome. You’re not only a pilot, but you’re also an entrepreneur as well. What project are you working on right now?

A- Well thank you! Yes, I’ve had my business for over 10 years now. My side hustle which has more recently turned into my full-time career as a coach, author, and entrepreneur. I have an online gym for women at BikiniFit.com and I wrote a cookbook The Bikini Model Cookbook as an ebook almost 10 years ago that I recently got to print! I’m also working on a male version of The Bikini Model Cookbook this month and I cannot wait to get it out there! This cookbook is designed to melt body fat and build lean muscles….which we all want ! I’ve also gotten more involved with a skin care line, Rodan And Fields, and either men or women can use it, it transforms your skin into the best version of you. It’s been such an exciting year so far with lots of changes! I’ve been working closely with clients to transform their physiques and it’s been so awesome seeing people get to their body goals. I absolutely enjoy every day I do this work! 

See the rest of Caithleen’s feature in the new issue of Fitness Gurls:
Buy It Now

Photo by @ohrangutang
Photo by @ohrangutang


For a busy person such as yourself, how do you maintain one of the most beautiful physiques in fitness with a busy schedule?

It’s been interesting in the line of work that I do these days a lot of my business meetings end up being at the gym. I have been going 2x a day every day this week to meet people about business and since I work mainly from home I just hop over to the gym to help my friends, reps or clients out with anything they need help with while doing our workout at the same time. Got to save time get the meetings done in the gym!

I also am designing the workout programs for the BikiniFit website and workout challenges and I test them out on myself or my gym partners. I make my workouts a priority each day and like to make it 6 days a week for some form of activity! 

I’ve always made eating clean a priority as well. It’s more important than working out in my opinion. I generally pack snacks like veggies, nuts and chicken breast in a cooler if I’m on the go. 

Photo by @ohrangutang
Photo by @ohrangutang

What is your training routine like?

Oh boy, well that changes all the time! I usually am designing the workout programs for my members and follow that. Then I also like to go to classes to get out of my usual routine. Today I did CrossFit. Yesterday I went to spin class and lifted later that night. And some days I just go for a walk and do stretching while watching a movie. No day is the exact same. But I right now am getting ready for a photo shoot so I’m trying to get in 45 minutes of cardio 6x per week. Lifting weights 5-6 days per week and stretching 2x per week for approx 60 mins. So quite a bit. But I work in and around whatever I have going on that day. I also follow the BikiniFit members’ workouts as I design them and the challenges so I incorporate a combo of both. And those workouts change monthly as well so I’m always challenging myself and switching it up!

Photo by @ohrangutang

What 3 tips would you give to anyone wanting to achieve their best physique?

Prioritize diet over exercise. Get your diet figured out have a plan! If you don’t know how, find someone that does and keep in mind there’s no such thing as a cookie cutter diet. One meal plan is not going to work for everyone because we are all different sizes and body compositions. You need something for YOU. I’ve seen this over and over people using other peoples meal plans and they aren’t even the same height or weight to begin with. What works for one person may not work for you and that could be due to your BMR. Basil metabolic rate. Let’s not get too technical but it’s actually very important.

Don’t give up when you have a meltdown day! We all have bad days. We all mess up and we all don’t follow our diets and training 100% of the time…unless you are Arnold pre-Olympia 1976. Just get back up and keep going. Forgive yourself let go of worry and negative self-talk and get it back together. It’s ok to have a cheat meal or a cheat day. But not a cheat week or a cheat month!

Get those workouts in. Once you have point 1 and 2 figured out (especially the self-talk) be consistent. Have a plan and follow through. Write it into your day planner and make it like an appointment you absolutely will not miss the gym! If you must stay home …(and watch tv) do so while lifting weights. Have some light weights or heavy weights at home for these days when you don’t have time to leave the house. Find some at home exercises you can do to target the body parts you want to hit that day and get it in! You can still watch tv and relax and stretch…after you lift! 

Photo by @ohrangutang


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