Name: Katie Corio
Date of Birth: 8/29/93
Ethnicity: Italian, Spanish, Slovenian
Height: 5′ 2.5″
Weight: currently 133
Hair Color: dark brown
Eye Color: brown
Location/Hometown: Hometown- Albuquerque, NM. Current Location- San Diego, CA.
What is your athletic background, and how did you get involved with lifting?
PC Bikini Shows:
Spartan Championship, May 2014
– 1st place in Novice Bikini A
– 3rd place in Open Bikini B
Ferrigno Legacy, November 2015
– 1st place in Open Bikini B
Jr. USA’s (nationals), June 2016
– no place, I think I got 4th callouts!
Mock Meet at Convoy Strength, April 201
USPA Smash Weight Open, June 2017
– 1st Jr. Raw
– 2nd Open
– Best Lifter
Growing up I always played sports. I bounced from basketball, soccer, tennis, and volleyball. My athletic career halted to a stop after having to endure two meniscal repair surgeries. By the time I recovered from the surgeries, I was moving to California to start college at San Diego State University.
After two years of the typical college partying and not keeping up with my athleticism, I decided it was time to get back in shape. I started going to the gym every day, though I had never done any weight-training before. I was a cardio-bunny, I would do 15 minutes on the treadmill and leave. The gym intimidated me. I had no clue about lifting or where my life would take me until I started to see the fitness world through social media. I saw people’s competition posts, their incredible transformations, and I decided I would pursue a bikini competition.
I hired a coach and was introduced to weightlifting. After competing at my first bikini show, I was hooked. It was something I found immense satisfaction from. I loved the way I felt and looked. Fitness gave me structure, routine. It kept me feeling healthier and goal-driven. As I continued on my fitness journey, more doors and opportunities started to open for me. I got to train with Lou Ferrigno at Gold’s Gym Venice, and I landed some amazing sponsorships, all while inspiring and helping others to live a more positive and healthy lifestyle. I felt like I was winning at life. I knew this would be something I wanted to pursue long-term. I changed my major from Art to Kinesiology and threw myself full-force into the fitness industry.
Powerlifting had always been something that I revered at from afar. I would gaze in awe at the incredible strength they showcased. I made a goal for myself that I would compete in a powerlifting meet eventually when the time was right.
Not too soon after, I was diagnosed with rheumatoid arthritis. RA runs in my family, and I have witnessed first-hand how crippling and debilitating it is. I was heartbroken. I struggled for months with lifting, my joints were in so much pain. I refused to take the medications that the doctors wanted me to, I felt like I needed to do as much as possible to help my RA before becoming dependent on any medication.
My diagnosis lit a fire in me. I remember reading a quote after my diagnosis and it said, “All challenges are an opportunity for growth and I am thankful for the chance to evolve.” I decided that I would use my diagnosis to further inspire others out there who are experiencing similar struggles that they do not have to be held back by their situation. I wanted to prove that no matter how bad of cards they were dealt, they can break through that and become whatever they wanted to.
It was then I started training for my first powerlifting meet. June 3rd, 2017 at the Smash Weight Open in Vista, CA I won 1st place in the Junior Raw Division and 2nd place in Open for my weight class. I also was given Best Lifter Award and racked up a total that I never thought was possible for me.
What keeps you motivated?
A couple of things. First, I always have short-term and long-term goals written out. If I don’t have a goal that I am working towards, I feel lost and unmotivated. Second, when it comes to the gym and training, I need to have a program pre-written out for me to follow. If I don’t have a program to follow I find myself spending less time in the gym, with less intensity and “oomph”. Most importantly though, I am motivated by the people who follow me on social media. They tell me that they look to me for THEIR motivation, so I feel responsible to keep doing what I am doing and providing them with knowledge and motivation for their own lives. Knowing I inspire them really lights my fire every day.
Who’s the most inspirational person in your life?
I am very fortunate to have multiple inspirational people in my close circle. My dad is one of my biggest inspirations, as I got to watch him build what is now an insanely successful business from the very start when I was growing up. My grandfather is also a huge inspiration to me–– he had absolutely nothing as a child and has built a life filled with love, joy, family, and happiness. Then there are people like my coach Marques Caudle, and my boss Randall Pich. These two are business sharks! They are my biggest career inspos. I have learned so much from them and look up to them tremendously.
What does your current training split look like?
Right now I am doing a program that mixes powerlifting with bodybuilding (I like to call this power-building).
It looks something like this:
It is a high-volume style program (I am new to this actually!), but I do make sure to do my heavy powerlifting exercises on the appropriate days. I know I will compete in a meet again sometime next year so I don’t want to lose my strength with these lifts! I also think they do wonders for the female physique.
What’s your favorite body part to train?
Ahhh don’t make me choose! I love them all! I would have to say shoulders are my absolute FAVORITE, but still, don’t make me choose!
Which do you prefer, and why…steady state cardio or HIIT?
I prefer HIIT style cardio. Well, I don’t really ENJOY it more, but I feel that I get a better cardio session in during HIIT. It forces me to work at a high intensity. If I don’t have something to hold me accountable, I probably will just chillax and do the easiest cardio available ha! But that being said, I do really enjoy doing steady state cardio outside like bike riding, hiking, things like that. Guess it just really depends on the day! But mostly when I prep or am cutting, I’ll do HIIT.
Which 3 exercises have contributed the most to building your physique?
Squat, Deadlift, Bench. Heavy as I could manage. No questions asked.
Powerlifting has done WONDERS for my physique. I have put on more muscle doing a powerlifting program than I ever did with a regular bodybuilding style program. I love it!
What is the most common training question that people ask you?
“How did you get your butt?” My response is: lots of food, heavy lifting, more food, patience, food, squats, deadlifts, hip thrusts, TIME, consistency, food and most importantly? A long building season. All of my “bulking” seasons have been 1-2 years long. Muscle takes time to grow if you are putting your body through a cutting phase every couple months your body won’t have enough time to really put on quality muscle mass and size.
Funniest thing you’ve seen at the gym recently?
I was benching one day, and the man next to me (I would say in the mid 50’s?) was grinding out his reps pretty hard. He had no spotter, and I saw him adding more weight to the bar. Then he started looking around the gym for someone to spot him. So I offered. He said “No offense, but I would rather not have a woman spot me,” and he began his lift without a spotter at all (trying to be macho I guess). Well, guess what happened? He couldn’t lift it! I had to save him. I should have replied with “you’d rather need a woman have to come and save you then asking for help huh?” but I didn’t think of it until later! Anyway, looking back it makes me laugh!
Who do you look up to in the fitness world?
CASS MARTIN. I love her! She is so sweet, so strong and buff! Total goals for me.
Do you have any gym, pet peeves?
Yes! My biggest pet peeve is when a guy is obviously trying to impress a girl in the gym, and they start ego-lifting (crashing their weights down, being obnoxiously loud, grunting, moaning, checking their abs in the mirror, then peeking to see if the girl saw. SMH). My other big pet peeve is when a guy sees me unloading the bar and comes to my “rescue” to help me because they don’t think I can manage to do it myself. Also when you’re waiting for a machine and the person on it is texting! Man, that really gets me fired up inside!
What’s a sport or event that you would LOVE to try?
Competitive eating! No, totally kidding. Ping pong tournament, anyone?
What are the contents of your fridge?
Egg whites, watermelon, hash browns, cheese, cookie dough, cucumbers, bell peppers, salsa. That’s basically it!
How do you food prep? Do you make a bunch of healthy recipes or is it just boiled chicken and asparagus every day for you?
I am a vegetarian! So I usually cook for myself, but I also have an addiction to the Thai place by my house. But I also work from home so it is easy for me to cook for myself throughout the day!
A typical day of eating:
Breakfast: egg whites, Morningstar meatless “sausage” breakfast patties, hash browns, coffee.
Pre-workout meal: pop-tart, oatmeal, fruit, something high carb like this!
Post workout meal: yellow curry with tofu and white rice, or a vegetarian chipotle bowl
Snack: salsa and chips, sliced fruit and cheese
Dinner: protein pancakes
Bedtime snack: fat-free cottage cheese with berries and cinnamon
When did you realize that health and fitness was your passion?
I realized it was my passion when I started realizing how much MY fitness journey was actually helping OTHER people. To me, there is no greater reward or feeling.
What is your favorite cheat meal?
What gives you the best results when trying to get lean?
Counting macros, HIIT cardio, cleaning up my diet, carb cycling!
Workout music – what’s on your playlist?
Man, I am all over the place! Sometimes I am in a heavy metal mood; other times, a 2000’s summer hits playlist does the trick!
What is the most challenging thing you deal with about consistently staying in top shape?
Unfortunately, there is a lot of hate on social media. Navigating through the hate and staying positive and true to myself is difficult at times. You have to develop a tough skin! I have gotten good at it though, and I have learned how to channel any fears or insecurities I have into positive things for my followers to learn from and relate to.
What is your greatest achievement so far?
Starting my own business before I graduated college; pursuing my passion wholeheartedly. Looking back on it I am very impressed and proud of myself for striving for more than the usual 9-5 gig. Being unafraid to be my own boss–– an entrepreneur–– that is my greatest achievement.
If you could interview one person alive or dead, who would it be and why?
John Lennon. I would love to ask him what he thinks about the world as it is today. I want to ask him for his guidance and any words or advice he could give to lead us.
The world is getting scarier by the day. I think he would be able to bring people together again and in turn, some peace.
If you could give all of the readers out there your 5 best tips for staying in great shape while juggling a busy schedule what would they be?
- Preplanning is key! When I was juggling school full-time, I was also working full-time, had a dog to care for, traveled to expos, and got my personal business on its feet, ALL while prepping for Nationals. The KEY for me was to pre-plan my full days out in detail, and also my food
- Prepare your meals the night before- doing this will save you time and stress throughout your busy day. Try to put them in Tupperware and ready to grab in the morning!
- Keep a daily planner; I would plan my days out by the hour to make sure I got everything done. Stay on top of yourself!
- Be organized!
- Schedule in some R&R time for yourself. Failure to do that will result in burning out and feeling bad about it!
What does your current supplementation plan look like?
My current supplement regimen, since I am cutting, looks like this:
– Make Her Lean daily fat burner (1 pill with breakfast)
– L-Carnitine 3000 in mango (1 TB with pre-workout meal)
– 1Up Pre workout for Her in blue razz (30 mins before training)
– Her BCAA’s in guava nectarine (intra-workout)
– Pure Rebuild (creatine/glutamine) 1 scoop before or after training
– 1up whey coconut ice cream flavor when needed to fill my protein macros! Makes the best pancakes
– Beauty Dream pm fat burner/sleep aid 30 mins before bed
All products are from www.1upnutrition.com. I have been using 1Up supps for years now and love them! I highly recommend you give them a try if you haven’t already! They have both a men and women’s line, and I have a discount code for you to save mullah. It is KATIE20. 🙂
What are your favorite 5 muscle building exercises and why?
Squats, deadlifts, hip-thrusts, heavy rows, dumbbell shoulder press.
Squats, deads and hip-thrusts have done WONDERS for my lower-body and growth. Heavy rowing (lots of variations) and heavy dumbbell shoulder presses have really helped to build my upper body!
Which body prt are you most fond of?
My back! For some reason, my back is just very quick to grow. But I LOVE it!
In your opinion, what attributes does a successful fitness model need?
They need to be genuine and keep their integrity. Having true intentions and a strong purpose is what makes people successful! If they just do it because they want to be “insta-famous” or just for attention, eventually people will figure it out and abandon ship! Also just being nice! Nonjudgmental. Being a person that other people can look up to as a role-model.
Favorite activities and hobbies you enjoy when away from the gym?
I am an artist! I love drawing, painting, and have dabbled in sculpting as well. My favorite is drawing with dry media like colored pencils, graphite, and colored chalk pastels. Other than that, I love playing with my dogs and taking them to do fun outdoor activities. I love hiking, bike riding, beach-going… just being in nature! I also love to study Buddhism and the Buddhist teachings. They have brought me a lot of peace and purpose.
What are your future goals, dreams, and plans?
My ultimate goal is to be inherently happy and to fulfill my purpose on earth. I plan to start my mindfulness podcast, sell prints of my artwork for charity, continue on my fitness journey, travel the world and see where life takes me!
If someone wants to connect with you, where can you be found?
If I don’t respond on one of these networks, I have probably been kidnapped and you should notify the po