A:I am originally from Maryland, I have always been a Maryland girl…born and raised!
Q:Describe your first time in the gym..
A:My first time in the gym was when I was in high school…I used to go to the local gym with my brother, basically copied what he did or did my own thing, typical beginner type workouts with lots of core and cardio. Ever since I high school I routinely hit the gym…I remember in high school insisting on driving to the gym to work out when it was snowing out! The gym has always been my place of solitude and stress relief. I started getting really serious results after I met my now fiancé and he started training me for competitions which provided me with a lot of structure and guidance nutritionally and workout wise.
Q:Do you remember your first show?
A:I do…I prepped for 6 weeks for a figure show. I did not anticipate placing (and I didn’t) because I did a hasty prep…but the reason I chose to compete in that show is it was the last show of the season and I needed to ease my mind and get my jitters out so that I could enter an off season with a vengeance and motivation to train harder than I ever did. After that show, I went all in with competing and had an amazing “off season” which I use that term loosely as I am always on a meal program and workout program and always consider myself in prep. Then after training for a good 6 months I competed in my second show in the women’s physique category where I won my class and the overall and that was an extreme feeling of accomplishment.
Q:When did you realize you could get your pro card?
A:I honestly was very superstitious in thinking about getting my pro card…I didn’t like to talk about it or make proclamations that I was going to “go pro.” In fact, I was very uneasy when people would tell me that I was going to turn pro..I always told them they were going to jinx me. I think i started to really gain confidence in my ability to succeed in the sport when more judges and IFBB pro’s that I respected were approaching me and telling me that I was on point and that I was going to obtain pro status if I competed at a national show. As I started to lean out last year (2014) and I started to see the changes and progress I had made, I began to consider myself competitive in my division because I could see the results of my discipline.
Q:Detail your pre contest workout and diet...
A:My workouts are very long and detailed…my fiancé is my coach/trainer and he is meticulous with my prep. He takes my progress pictures and attacks my body every month. My programs change every 4 weeks and are very focused on sculpting my body…usually I train legs 2 or 3 times a week. I train 6 days a week and split up all my body parts, i hit chest, back, shoulders all separately, occasionally doubling up on a body part when Chaz (my coach) thinks I need to target an area more so than another area. My workouts are really challenging, I do a lot of supersets, a lot of exercises, the rep scheme changes depending on where I am at in my prep, typically when I am closer to a show I will do more high rep sets and when I am in my “off season” i will do more pyramid schemes, or lower reps so that I can really push weight. My diet is pretty typical bodybuilder type diet…it’s extremely simple, boring, and clean….there isn’t much variety. My coach and I are firm believers that we eat for results not for taste and so we keep it simple….lots of chicken, fish, egg whites, rice, sweet potatoes and green veggies. I cut out all sugar when I am prepping and just keep it extremely boring and bland!
Q:Favorite cheat meal?
A:During prep I don’t have cheat meals but my favorite “cheat meal” or post show meal is pancakes…of any kind really, but I love banana pancakes with peanut butter or chocolate chips. After every show I get pancakes. Another personal favorite is frozen yogurt!
Q:What's next for you and your career?
A:Next up for me in my fitness career is making my pro debut…currently I am prepping for the NY Pro, May 10th. I would like to compete more than once this year, however my fiancé and I are planning our wedding for August so we have a lot on our plate with that and I am also finishing up my nursing program, so I have a lot of time obligations that unfortunately are preventing me from being able to travel out of state to a lot of the pro shows. There aren’t many within reasonable driving distance unfortunately.
Q:Can you give us all of your social media handles?
Facebook- Katie Sauter IFBB Pro
YouTube- CK Fit Katie Sauter
Interview done by Elliot Rivera for healtHaven.com