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Katie Jean

Katie Jean is a fitness model, bikini competitor, and lifestyle blogger from Australia. She’s competed in fitness shows ever since 2012, claiming a runner-up spot at the 2017 Arnold Classic and 1st place at the New Zeland Pro. However, Katie didn’t always plan to become an athlete.

Initially, Katie’s only goal was live a healthy life. She said; “As a kid, I followed my mother along to the gym each day where she was often the only female in the weights room. Mum’s always trained hard & lead a healthy lifestyle, which is why my passion for wellness is so strong, she’s been the best role model possible.” – Katie Jean

It wasn’t until some of Katie’s friends encouraged her to try bikini shows, that she decided to embark on her competitive journey. Since then, she’s grown into an accomplished coach and fitness athlete with over 22 contests under her belt.

Athlete Statistics

Full Name: Katie Jean
Weight	Height	Nationality	Profession
Under 115lbs (52.2kg)	5'3" (160cm)	Australian	Bikini Competitor, Fitness Model

Alias		Era
katiejean_health		2010

Weight	Under 115lbs (52.2kg)
Height	5'3" (160cm)
Nationality	Australian
Profession	Bikini Competitor, Fitness Model
Alias	katiejean_health
Era	2010

Accomplishments

Competitions

2017 Bikini

1st – New Zealand Pro/Am Open Short Class
2nd – New Zealand Pro Qualifier
8th – Arnold Classic Australia Open Short Class
2nd – Melbourne Championships, Open Class
2nd – Arnold Classic Australia Model Search

2016 IFBB Bikini

1st – Victorian Championships, Open Class
2nd – Melbourne Champions, Open Class
3rd – Bendigo Country Classic, Open Class
3rd – Amanda Doherty All Female Classic, Open Class
6th – Nationals South Pacific Pro Qualifier, Open Class

2015 IFBB Bikini

1st – Amanda Doherty All Female Classic, Novice Class
2nd – Amateur Olympia, Open Short Class
3rd – Victorian Championships, Open Class
3rd – Arnold Classic Australia, Open Short Class

2013 IFBB Bikini

1st – Victorian Championships, First Timers
4th – Nationals Australian Championships, Juniors

2013 Bikini Other Federations

2nd – INBA Victoria
3rd – WFF Victoria
4th – ANB Victoria
4th – INBA Australia
6th – INBA Open Australia

2012

1st – ASN Contest

Training

Specific Goals For Every Workout

Katie Jean likes to set a specific goal for every workout. For example, when she lifts weights, her goal is to strengthen her muscles in her chest, shoulders, and back.

When doing cardio, Katie’s aim is to lean out her legs and glutes, along with keeping a low overall body fat.

She also does a lot of gymnastics and yoga. These two activities help Katie improve her skills and flexibility.

“I believe it’s important to go into a session with a goal in mind, it helps hold you accountable to try your hardest throughout your workout & onwards. “

Katie’s Weekly Training Plan

Since Katie likes to mix up her training by listening to her body, she has a variety of workout plans that she constantly switches between. Here’s one of these;

Monday – HIIT & 30-minute jog
Tuesday – Upper body weights & gymnastics or dancing
Wednesday – Glutes & 30-minute jog
Thursday – Upper body & yoga
Friday – HIIT & 30-minute jog
Saturday – Upper body & yoga
Sunday – Walk my dogs & yoga

Jogging as Cardio

In her early competitive days, Katie did both slow and fast-paced cardio (HIIT) to reduce body fat.

Since then, she’s found that her body responds best to the more steady types of cardio, such as jogging.

At first, she didn’t love this activity, but now, it’s one of her favorites. As Katie says;

“I actually dreaded the idea of this at the start! But now I totally love each run now! I enjoy a constant challenge & I find the time actually goes really fast – I end up jogging for longer than the 30-minutes outlined on my program! ” – Katie Jean

Nowadays, whenever Katie’s getting ready for a show, she’ll throw in a couple of jogging sessions each week to maximize fat loss.

“What’s your favorite brunch? I always crave savory, but once I look at the menu I’m swayed by the sweet goodness. An example would be peanut butter smoothie bowls.”

Nutrition

A Vegetarian Diet

Katie has been a vegetarian since she was 2. She’d tried eating meat on several occasions, since her coaches suggested it, but Katie said she always “struggled to get my head around the idea of eating something that goes against my grain.”

Nowadays, Katie enjoys different types of vegetarian foods. These include blueberries, whole wheat bread, lemons, avocado, dark leafy greens, eggs, mixed vegetables, peanut butter, bananas, sauerkraut, tofu, and quinoa.

Dieting For a Show

Katie’s never been extremely strict with her diet, as she says; “I have a reputation within the competitive industry for not actually dieting too hard or long for my shows.”

Katie’s approach to dieting is balanced, she never restricts herself too much, but also knows when it’s time to cut back on calories. She lets her body’s signals guide her in deciding what to eat.

“What changes most in my diet with comp-preps is small things like, I stop going out for brunch! I restrict myself a little bit by making better choices, but that’s really as far as it goes!”

Katie Jean with Arnold Schwarzenegger.

What we can learn from Katie Jean

Katie has shown us that you don’t have to follow what everyone else is doing to build a healthy physique. She’s a vegetarian, and has her own set of rules for preparing for a show.

She doesn’t restrict her calories, she doesn’t eat chicken and broccoli with each meal, but instead, eats a variety of foods that nourish her body. Although this isn’t what most athletes do while getting ready for a show, it’s what works best for Katie.

The key lesson we can learn from her, is that you should follow your own path in life. Don’t be afraid to stand out. Show your uniqueness to the world and the success will sooner or later knock on your doorstep.