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Haley Kate: Fitness Gurls Athlete Interview & Photos



Photos by LHGFX

First off, huge congratulations on winning Fitness Gurls’ Physique of the Year Contest! How did you hear about our contest and what steps did you take to get all those votes?
I heard about fitness gurls just from being on Instagram and always looking at their page. It’s funny because I actually tried to connect with Fitness Gurls when I first started my fitness career and really wanted to become an official fitness Gurls athlete. It just goes to show what can happen if you put your mind to something! To get votes while competing for the physique of the year title I was promoting daily to not just my social media followers but to all of my family and friends. I was literally Snapchatting all day and messaging everyone I knew pretty much. I have never been one to enter into contests but I really wanted this and was so honored and excited to have won. I feel very blessed to have so many people supporting and cheering me on.

Download the New Issue: Janna Breslin Cover – Travel Issue 2017

We all know you can’t achieve the perfect physique in a short amount of time. How long have you been training and did you get started because of competing?
I have been involved in fitness my whole life starting with competitive horseback riding, to sports as well as martial arts. But when it comes to actual bodybuilding and training a certain way to build my physique I would say a year and a half now. I have not actually competed yet but my goal is to step on stage and compete in the bikini division this summer!

Were you a tomboy growing up or were you the cheerleader type?
I would call myself a girly tomboy! Haha.. Growing up I was doing both cheerleading and playing sports like basketball, soccer as well as martial arts. I have always been told that the way I look doesn’t fit my personality because I look and dress really girly but really enjoy playing sports, and definitely not afraid to get my hands dirty. I have always been the girl that can definitely hang with the guys!

You currently work as a trainer. What is one of your advice that you find hardest to keep?
I am a full-time personal trainer, and one of the hardest advice I give that is hard for me to follow would be and consistency with my training. I feel a lot of people think it should be easy for me to be consistent and focus on my own body as a trainer but when you are training quite a few people a day and so focused on helping them reach their goals it’s easy to run out of fuel for myself. There are days I’m just so tired I really don’t want to train but I always some How to find a way to make it to the gym. There have been times I’m there at 12 am, but any workout will always be better than no workout! I find the only way to keep myself on track is to always be setting certain goals and of course setting up shoots constantly, which really helps me to stay disciplined.

What kind of training do you do? Please tell us your splits if you adhere to that method.
The type of training I do is a combination of weight training and circuit training. I do a lot of weightlifting but I superset it with an actual circuit. My circuits almost always include an ab workout as well. It is all about keeping that heart rate up throughout the entire workout. I love this type of training because it allows you to build muscle and lean out at the same time. If you can consistently train like this it cuts down the amount of cardio time you have to do which I believe everyone can appreciate it!

For women, having a nice plump booty is like a guy having full pecs. What are your favorite exercises to make the booty grow?
I get asked all the time what is the most effective way to train glutes. Ladies, I don’t know how many times I can say it but it’s crucial you must eat for the booty gains. You can train your glutes all day long but if you aren’t feeding it correctly it’s not going to grow. I have many exercises I love to train glutes but my top picks would have to be lunges, bridges, and squats. And by squats, I don’t just mean normal squats but there are different techniques I use to really develop rounder glutes. It is extremely important to eat properly before and after the workout. I am on a low carb diet but on leg/glute day especially I will eat sweet potatoes, and oatmeal. This helps fuel my workouts so I can go heavier with the weights. I never really had a butt growing up and now it’s one of the most asked about body parts I have. If I could train mine to grow into what I currently have to trust me anyone can!

What do you normally eat every day?
My diet does stay pretty consistent for the most part. Every morning I have egg whites, turkey bacon, avocado, and cashews. This allows me to feel pretty full and gives me a ton of energy to kickstart my day. The rest of my day consists of chicken, salmon, veggies, and spinach. I eat five times a day and drink about a gallon of water as well.

What is one healthy food item that you can eat for a week straight and not get sick of it?
7. A healthy food item I could eat every day and not get sick of is definitely cashews and egg whites! Haha I know it may sound weird but I love both and literally eat cashews all day. They help me stay full and make it much easier for me to not eat a lot of carbs.

What is your favorite cheat food? Do you drink?
My favorite cheat meal would have to be a good old Cheeseburger and sweet potato fries. Mmm, I am obsessed with both. Once in a while, I will eat this on leg day to reward myself! As for alcohol, I’m not a big drinker. I don’t really enjoy alcohol and never really have. Once in a while, I will have a glass of white wine if I’m out with friends but I could easily not drink for months at a time.

What do you like to do when you’re not working, working out or anything work related?
When I’m not working out or training clients I really enjoy quite a time actually. My week is very hectic and noisy so I love hanging at home, going to movies and just spending time with my loved ones. But don’t get me wrong I also love going on adventures too, so hiking, rock climbing beach days are always something I’m up for! I prefer to get up early on the weekends so I can have a whole day for myself and do everything I can’t during the week. I’m that girl that will say yes to a million things at once when it’s probably not humanly possible… but then again I always think I’m invincible.

What can we expect more of from you in 2017?
For 2017 I really hope to make some huge accomplishments with my career. For starters, I would love to finally step on stage and compete at some larger fitness shows. I am also currently starting to work on my clothing line which is something I’ve dreamed of since I was a little girl. I will be making a ton more fitness videos and getting a lot of content for my followers to hopefully help them grow and reach their own fitness goals. Finding a way to really reach millions of people around the world and help them find happiness and self-love through fitness and being able to accomplish things they never thought they could always be on the top of my to-do list. This is why I love social media.. if I can make someone laugh, or help them gain the confidence I feel I have fulfilled my purpose. This exactly why I am a trainer and why I love what I do so much.

I am still so excited and feel blessed to start off the year with the title of Physique of the Year! I can’t wait to shoot and work on different projects with Fitness Gurls so everyone stay tuned, 2017 is going to be amazing!

For More about Haley Kate:
IG: @thehaleykate

Photography by LHGFX
IG: @lee_lhgfx


Heather Marsh Celebrates 1st Day of Summer



Photos via @heathermarsh_fitness

Heather Marsh, Fitness Gurls Athlete, dropped a couple awesome photos of her and Hope Beel on IG to celebrate the first day of summer. We celebrate with Heather with her bikini celebration.

Also, check out: Heather Marsh Swimsuit Issue

Check out more Heather Marsh: IG @heathermarsh_fitness

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Women Crush Wednesday: Fitness Gurls Top Instagram Photos Of The Week



Fitness Gurls Athletes IG

Happy Women’s Crush Wednesday. We haven’t done one of these in a bit. Here’s a showcase of some of the best from Team Fitness Gurls Instagram post of the Week.

It’s Tuesday right? Make Tuesday Great Again

A post shared by Dianna Dahlgren (@diannadahlgren) on

To love, family, health, success and happiness 🥂. . Photographer @playmodephoto

A post shared by Nienna Jade (@niennajade) on

Somehow we’ve come to believe that greatness is only for the chosen few, for the superstars. The truth is, greatness is for us all. This is not about lowering expectations; it’s about raising them for every last one of us. Greatness is not in one special place, and it’s not in one special person. Greatness is wherever somebody is trying to find it. Don’t forget to find your greatness 👊🏼 @west_studio @prettymemakeup #shineon #staybright #doyou #motivateyourself #lifestyle #happy #healthy #alwayshungry #neversatisfied #workforit #lovethelifeyoulive #loveyourself #livelifetothefullest #smilemore #fitfam #sweat #fitness #girlswithmuscle #fitnessmotivation #fitnessgurls #magnumathlete #doyou #workhard #inspire #barbielife #dowhatyoulove #strongissexy #beyou

A post shared by Jade Atkinson IFBB BIKINI PRO (@_jadeatkinson) on

Fasted cardio & @bambodynutrition this AM!🍩💪🏼 Both rocked my socks off! 🚧I have a volunteer hype-man that cheers me on every week day on my way to the gym. A construction worker. He noticed me eating my brownie on my walk home and exclaimed, “you eat brownies and you look like that?!”. I said, “yep!, I’m living my best life as you can see!” Which brings me to think: Are we all living our best lives? What is our best life? That brownie doesn’t significantly represent MY BEST LIFE, but it is a teeeeeenie tiny part of the bigger picture. My prep, my support, my mental space, and my energy!Are we completely happy 100% or is it graciously but strongly accepting any trouble that may weave in and out of our happiness every once in a while? Is it this harmony? Are we happy simply because we have experienced bad things? Is our happiness different? Is happiness as complicated as it seems sometimes? And where in the heck is my happiness meter…and how do I know if it’s full or not? Is a certain type of happiness more contagious than others? Three things that I can say make me very happy is: 1.) Growth: mentally, physically, business-wise, and the idea of time passing while experiencing it and working very hard for it! 2.) My Husband: the strongest person I know. He doesn’t understand 100% why I do what I do, why I use my time to do what I do, but he supports me 100% and that is what counts. To be completely honest, we have conversations all of the time about our lives and where we’re at and where we want to go. No judgement, just support, drive, and lots of love. 3.)My cats: I directly correlate my cats with relaxation, fun, a time away from chaos and talking. A quiet space in which I can appreciate them for their love, create fun for them, and always know that I am using my energy for something good. In fact, Gus is sitting in front of me right now to get off my dang phone! What are 3 things that you feel are part of your best life currently? I really want to know! Please share!💙🙌🏼

A post shared by Casey Samsel-Torres💍• IFBB Pro (@caseysamsel_bikini) on

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Fitness & Fashion Model Paige Munroe



Photos by Eric Snyder Photography

She’s gone from IFPA Professional Bikini competitor to New York fashion model, Paige Munroe is one of the hottest name on Instagram and in fashion. We talk to this phenomenal woman.

Also check out: Penny Higgs Interview and Bikini Photos

How/when did you get started in training and living a fit lifestyle? 
I grew up in a small town, farm style living with animals and a big family. Physical activity, sports, outdoor adventures …it was how we stayed occupied. Before the age of cell phones and social media. I have always had an active and fit lifestyle. 

What is the most challenging thing about moving from fitness competitor to fashion model?
When I decided to make the shift from IFPA Professional Bikini competitor to New York fashion model, I had to work a lot on my body. To adjust to a more “model body type” which tends to be lean and less muscular. I changed my diet, workouts, routine, lifestyle, basically everything. Essentially more cardio with only lightweight or just bodyweight exercises paired with a very low carb diet.

When did Krav Maga start becoming a bigger part of your life?
For people who aren’t that familiar with Krav Maga, what principals does it teach?

First developed by the Israeli army in the 1940s, Krav Maga is a form of self-defense and physical training.

I have been training at the Krav Maga Academy in New York City under Matan Gavish for about 6months. Matan is a one of a kind in coach and training with him has been life-changing. He is former special forces and knows exactly how far to push you so you get the maximum but stay safe.

Before that, I trained in Muay Thai as well as boxing. My favorite style of martial arts has been Krav Maga by far. I love it because it teaches you to be strong and aware of any situation. Builds self-confidence through physical training. You use your entire body with every punch, kick, elbow and knees. The workout is amazing!

Because Krav Maga has no rules you are encouraged to think creatively. To figure out your way out of problems using proven concepts. And when in doubt always go for the balls!

They just announced they are opening a new lux facility called Fit Hit which will take this training to an entirely new level with human-like punching bags and a unique training experience.

His vision to give women all the tools they need to fend off bad guys in a fun, safe sophisticated facility is something I really get behind because I believe we can really make a difference and work to eliminate sexual victimization. No more women tagging #metoo.

Do you listen to music while you train? If so, what’s your favorite type of music you like working out to?
Yes, music is essential! I work out hard, so I need hard and powerful music. Usually, it’s metal/rock or clubhouse music. Face paced, strong lyrics, heavy beats! 

What is your current training style, routine or split?
Now my typical workouts are high-intensity interval training, cardio and body weights. I do everything that peaks my interest. Yoga, cycling, boot camps, rock climbing, martial arts, surfing, it’s endless.

What are your favorite clean foods and splurge foods?
I love nuts! Almonds, cashews, macadamia, walnuts, all of them! That’s my favorite healthy food to snack. I’m also obsessed with kale. 

Splurge? Bacon cheeseburger deluxe or anything smoked! Ribs, wings, and other country styled cooking.  

My daily diet includes fish/meat and vegetables. Grain and dairy-free! Very limited fruit and sugar as well. …but I’m also a person who believes in having anything in moderation. I don’t torture myself. If I crave it, I’ll have it. Anything within reason. 

What’s your most memorable photo shoot or the funniest thing that’s happened on a shoot?
The most memorable photo shoot was when I got badly stung by a big blue Portuguese man o’ war jellyfish. I was in Ibiza in an ocean inlet, on top of a float. As I swam back to the shore I felt a very sharp sensation strike my hand. I was confused and hurt. By the time I got to shore we looked at the photos and saw the jellyfish was right next to me as clear as day in the photograph. Now I have a scar on my left hand!

If you were trapped on an island, what 3 things would you bring with you?
Matches, knife & chocolate. 

What is the craziest thing you’ve ever done? 
Hmm… Jumping from the tallest free falling drop in the world by myself. Driving in Thailand. Swimming with barracudas in the British Virgin Islands. Not sure which is the craziest, I love a good crazy adventure.

For more Paige Munroe: IG @paige_munroe
Photos by Eric Snyder Photography: IG @ericsnyderphotography

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