By Sandy Braz

KATIE’S TRAINING SCHEDULE

Monday: Fitness team training

“We do a variety of exercises like push-ups, pull-ups, presses, handstands and plyometrics,” says Katie, who leads classes in her hometown of Baton Rouge, Louisiana. “We train endurance with sprints, do interval sprints on the spin bikes and jump rope. We always work in some flexibility training as well as using dance, yoga and gymnastics.”

Tuesday: 30 to 45 minutes of cardio or spin class

Wednesday: Full-body workout with weights and 30 minutes of cardio

Thursday: Pilates or yoga for flexibility and core strength

Friday: Fitness team training again

“This group is basically made up of a group of girls who love to train hard,” she says. “We have a blast doing it!”

Saturday: Sprints and cardio or active rest day

Sunday: Sprints and cardio or active rest day

KATIE’S MEAL PLAN

Eating five to six small, balanced meals and snacks throughout the day including baked fish, sweet potato and salad are staples in Katie’s diet. “I like to snack on fruit, edamame, hummus, nuts and seeds,” says Katie who says she was recently turned onto juicing fruits and veggies. “I love it!”

Breakfast: “My favorite breakfast recipe is oatmeal pancakes,” says Katie who shares her recipe for the perfect batch:

• 1½ cup rolled oats
• 3 egg whites
• 1¼ cup plain yogurt
• Dash of cinnamon
• 1½ tsp vanilla
• Top with 1 tbsp natural peanut butter and 1½ a banana, sliced

“I cook it like a regular pancake – a couple of minutes on each side over medium-high heat,” she says.

Snacks: 1 cup edamame and ½ cup berries, or rice cakes with hummus and tons of juiced vegetables and a handful of almonds. “I’ll eat these throughout the day,” says Katie.

Lunch: ½ chicken breast, ½ cup brown rice, 1 cup steamed vegetables

Dinner: Baked salmon, small sweet potato, salad