Issue #102


by Juan Carlos Lope

20 Questions with Cover Model Kate Grevey

2013 Fit Expo
Crossfit Video

2013 Fit Expo Galleries

Video Interview with Amateur Bikini Kara Harding

Kate Grevey, Katie Davis, Kimberly Elizabeth, Nickie Clark & Priscila Prunella

Video Interview with Fitness Model Leila Shennib

Product of the Month
by Heather Hirmer

Video Interview with
Fitness Model Alisha Lucik


20 Questions with Cover Model Kate Grevey

Kate Grevey

1) Please introduce yourself? What makes you special? Who is Kate Grevey?

I am Wonder Woman, I fart stars! I am REAL! I wear more hats than any human should: I am a mother, a wife, own 2 small business, coach, charity work.  What makes me different then other competitors is I take an unselfish approach as opposed to just being in this game for myself. My family and charity comes first! I eat clean all year and don't venture far from my stage weight, this is a lifestyle for me.  I feel it is disrespectful to the sport to not look the part all year. My nutrition is also not that severe "in season".
What you see is what you get with me u don't have time to sugar coat or pretend to be something that I am not and I am very comfortable with who I am!

2) Please tell us a bit about your family, friends and surroundings?

My husband makes what I do possible, without his support this would not be impossible! My 2 little girls are my workout buddies. I am very close to my sisters and parents.  I try to keep myself surrounded by like minded positive people because negativity is contagious. 

3) How did you start competing in figure?

 I started in fitness in 2002. Love & hate relationship with food & my body since I was 10 years old.  Gained 30lbs in college, when I moved back home to Baltimore I started dating a bodybuilder that began my weight training and clean eating journey to my 1st fitness competition. 

4) What is your personal policy (not what the judges want) about conditioning and muscularity when coming into a show?

 Soft or hard? I love to be lean and hard, I just feel it looks better on my body type.  I follow the nutrition principles similar to Layne Norton and the training style of Nick Tumminnelo. 

5) What is your idea of what judges want in a Figure competitor?

Do you think judges are clear enough with competitors about how they want you on stage? It seems in Europe they are very clear unlike in the USA and now in Canada things are confusing.
 I think the judges are clear on what they want, it is a hard balance to achieve and everyone's body shape is a little different.

6) For the next shows what do you think you need to work on physique-wise/conditioning-wise? If anything!

 I still need to dial in that balance that the judges like! My back needs to be wider and my waist smaller. Also, have been working on building my hamstrings and medial delts.  Don't think I will ever be done improving.

Kate Grevey

7) What is your typical training routine in the gym (per day, include sets and reps!) How much cardio do you do before a show?

 I lift about 5x per week and my splits change as do my reps ranges. I like to mix it up a lot to keep my body guessing, from 5-8 reps for a few exercises to 10-15 rep ranges and some explosive movement and movement patterns.  I do try and hit my back and hammies 2x per week.  I believe in being a functional athlete NOT just for "show". Very important to me as a mom and my lifestyle outside the gym. Cardio: 5-6x per week, 2or 3 days of 35 min of steady state and 3 days if HIIT...less sometimes too. 

8) What is your pre-contest diet? (per day, 1 week before the show) every day changes.

Peak week!  I deplete carbs the weekend before the show and load up until show day. My diet is unlike most competitors. Something important for everyone to know, is I spend less time in the gym and eat more then most competitors. Its about working smarter not harder!!!

9) How do you go about dropping your water before the day of the show? How much water do you drink the day of the show. Please be specific.

I salt load the week before the show and drop it the day before.  I drink as much as I am thirsty for... maybe a gallon. 2 gallons per day leading up to show.  Keep drinking and keep peeing

10) What motivates you to train/diet and compete? Are there any competitors you looked up to?

 I just want to be and look better than I did at my last show! Erin Stern is who I look up to, not only her physique but she is a multi-faceted athlete and seems to be more real. I like real people!

11) Please tell us an interesting experience you had at a show recently, be it a fun thing or something rather not so fun?

 I was in Mississippi for the NPC Southern States and heard a radio commercial for the show . It was really cool, we are kind of an underground sub-culture and to hear about it in a mainstream sense was neat. The show was a really big deal in Jackson MS, every year. It was an awesome show too!

12) What is your personal opinion about the figure, fitness, bodybuilding industry we are in? Anything you would like to see changed?

I plead the 5th...

Kate Grevey

13) What has been your hardest challenge to overcome either in your personal life or competing career?

My relationships with food and my body. Also, I have a fair amount of physical injuries/limitations to work around. I have learned you can work around just about any injury or limitation.  Oh yeah and recovering from having 2 babies and pregnancies was pretty darn challenging too!!!!!

14) Did you make any changes to your contest prep for your last show? Water intake, carbing up, etc... 

 I actually reverse dieted out of my last show into this show (ate more food and did less cardio) I will not being doing a dry out this time.  Did a three day split so I hit everybody part 2x in 1 week.

15) What do you think of bikini division?

 I think they are ok now they have gotten the posing under control. There is a division for every physique and body shape now.

16) What are your favorite foods to eat right after you compete on a Saturday night?

 Its always pizza! A good White pizza with spinach,  chicken and artichokes!

17) Please tell us about how you were raised and did you have any interesting experiences while growing up?

 I have great parents!!  I was raised to be very independent. While, my parents could give me anything I wanted the made me work for my wants and only filled my needs. I got my 1st job at 14 years old and have worked for everything I have ever bought.  I hated them for it at the time but it has turned out to be one of my biggest assets. The biggest obstacles I have overcome have been self induced.

18) Do you have an athletic background? Gymnastics, soccer, volleyball or what?

 I played a lot of sports but none of them well. I was a cross country runner, that has been about all that has stuck with me.

Kate Grevey

19) What is a typical day in the life of Kate Grevey? From waking up to until going to bed?

My kids wake me up every morning 7-730. Hubby and I tag team breakfast and head out the door to teach Stroller Strides every weekday.  4 days a week, I head straight to the gym after class by 11, so I can get my workout done by noon, when gym daycare closes.  My workouts pretty much revolve around gym childcare. 1 day a week we do a play date with some mom friends.  Get home in time for lunch and nap time.  During naps I do admin work on the computer or get in my cardio on my treadmill in my basement.  Pick up my older daughter from school @3, come hope for some playtime and mommy duties.  Daddy takes over a few evenings a week I do personal training and a few evenings I do volunteer work.  My 10 or so every night my husband and I sit down and watch a show we DVRed while we eat our "snack"  Greek Yogurt with Ezekiel cereal and blueberries with cinnamon (I eat this EVERY night up until 2-3 days before a show) Try and pass out by 11.  Weekends we will do a family gym morning or I will hold posing class on a Sunday and get another workout it.  I try and take 1 day per week were I don't put my sneakers on at all!!!  I thrive on routine and consistency...can you tell?

20) What is your current occupation? Please tell us more about it, what do you specifically do in your job?

I own a local franchise of Stroller Strides, which is a national fitness company for moms.  We do an hour long boot camp style workout, with resistance and cardio stations, where we walk from station to station (as a rest period), with the kiddos/babies in the strollers watching.  I own 3 locations and hold 16 classes per week with 4 employees.  Been the single BEST mommy experience for me and my girls.
Started an online diet and training company with IFBB Pro physique competitor and my training partner Rachel Baker.  I do the nutrition plans (every Sunday) and Rachel the workout programs.   We also offer posing classes during show season for local competitors. We do general public as well as competitors.


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