Kourtney Morgan Rockey

Name: Kourtney Morgan Rockey

Date of Birth: September 8th, 1994

Ethnicity: White

Height: 5’1

Weight: Off season: 115-120

 Stage: 110

Hair Color: Blonde

Eye Color: Blue


Los Angeles, CA

Seattle, WA




What is your athletic background, and how did you get involved with lifting? 

I was in competitive cheer from the time I was young all the way through high school. I got a gym membership when I was 15, but really only went running on a treadmill, do some crunches and stretch. When I got to college three years later, I realized I no longer had cheer practice and gymnastics conditioning to stay in shape (which happens to a lot of young people), and I needed to make a change FAST. Before my school got its new gym, I found a little, hole-in-the-wall gym with a CrossFit affiliate. It was a slow process of learning how to use different equipment and ultimately what MY body needed. I started with CrossFit and powerlifting training with no knowledge of bodybuilding and was later dissatisfied with how bulky my body looked. I eventually left my CrossFit gym, and met more and more people in the bodybuilding industry, and began to train with an aesthetic goal in mind and leaning out my body. My dad has been into bodybuilding for a long time and helped me get back to the basics. Along with gaining greater knowledge through my own research, I eventually felt ready to prep for my first bikini competition in 2016.


What keeps you motivated? 

My overall goals keep me motivated. I always have my next show in mind, even in offseason. I do not believe that improvement season is an opportunity to be sloppy, and I try to keep my meals as nutrient-dense as possible, feeding myself with things that make me feel good and energized.


Who’s the most inspirational person in your life?

My dad inspires me to always be my best, no matter what I do.


What does your current training split look like?

I am currently on a five day split; chest, arms, back, legs, shoulders, rest day, repeat.


What’s your favorite body part to train?


Which do you prefer, and why…steady state cardio or HIIT?

I prefer HIIT, because I accomplish a lot more in a shorter period of time, and I love working up a sweat! I believe both steady state and HIIT are important though, and I do a bit of both every week.


What are some of the most common mistakes made when someone is trying to get ripped?

Not eating enough! Being both big and ripped out is difficult; you need muscle, and in order to gain muscle, you need to be willing to grow. I used to over deprive myself of carbs, and now my body THRIVES on them.


Funniest thing you’ve seen at the gym recently?

A guy was doing single arm lat pull-downs, while talking on the phone with the other hand. He only worked his one side.


Who do you look up to in the fitness world?

Lauren Findley, Cass Martin, Nicole Wilkins.


What are some of your favorite motivational quotes?

“Expect more. Achieve more. Demand more. Settle for nothing to earn the respect.” 
John Blake


Do you have any gym, pet peeves?

Weights that are out of order. Hitting on girls at the gym while they are mid-set. Hovering until you are done with a machine (when there are plenty of others you can use in the meantime).


What’s a sport or event that you would LOVE to try?

Super League.


What are the contents of your fridge?

Extra lean ground turkey

Some form of white fish (fresh)

Egg whites

Brown eggs

Unsweetened almond milk

Low fat Greek yogurt

Natural peanut butter

Lettuce mix






Mini bell peppers



Cold brew coffee


Flavored sparkling waters


How do you prepare meals? Do you cook daily or cook for the week?

I prefer my meals to be as fresh as possible, so I try to cook on the daily. I will cook dinner every night, and make lunch for the following day at the same time. The longest I will food prep for is 2-3 days.


Who is your favorite superhero? And why.

Wonder Woman! Because girls are awesome 🙂


What are your favorite cheat meals and foods?

I am a bacon cheeseburger, fries, and a beer kind of girl. I also LOVE Trader Joe’s Cookie Butter.


Ice cream, gelato or fro-yo?

Fro-yo will all the cookie dough & Reeses toppings!


Workout music – what’s on your playlist?

I love doing cardio to any top hits at the time. My lifting playlist has some old school rock and hip hop. I love country music and sometimes I’ll train to some Jason Aldean.


What is the most challenging thing you deal with about consistently staying in top shape?

Understanding that it is okay to not be perfect 100% of the time. Having a flexible, but balanced lifestyle. You can still go out for pizza, or get a beer at a baseball game on occasion, and still be fit. I like to save my cheats for when I’m out with friends or family.


What is your greatest achievement so far?

Graduating college! I also prepped for my last season while working on my Master’s degree, and working full time. My life was crazy for three months!


If you could interview one person alive or dead, who would it be and why?

Hany Rambod – I love listening to his videos…he is a wealth of knowledge.


What are some of your best diet, nutrition and supplementation tips for someone who wants to get ripped?

Eat clean, lift heavy, and don’t skip cardio.

Carbs are NOT bad!

Training is everything. A 90/10 diet will be significant. Even an 80/20 diet can be effective when your training is perfect.


What does your current supplementation plan look like?

CLA, glutamine, fish oil, women’s multivitamin, pre-workout, protein powder


What are your favorite 5 muscle building exercises and why?

Back squats when able to be done correctly are the key to your leg day.

Lateral raises with heavy partials are one of my favorites for getting 3D delts.

Wide grip lat pulldowns are so important for getting that wide v-taper that figure girls need.

Close-grip bench press is great for building thick triceps.

I superset heavy leg curls (lying down) with straight leg dumbbell deadlifts – killer, and gets your hamstrings popping!


Favorite activities and hobbies you enjoy when away from the gym?

I am a huge football fan – I love my Seahawks and Washington Huskies! I love interior design, DIY projects,   making multiple Target trips a week, country concerts, and hiking.


What’s your favorite holiday?

Fourth of July!


What are your future goals, dreams, and plans?

 Graduate with my Master’s degree in December of 2018 and pursue a career in university admissions.


If someone wants to connect with you, where can you be found?

Instagram – @rocchiofitness

Email –


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