Spotlight On NPC Bikini Competitor: Katie Henley
Category you compete in: Bikini
Date of birth: August 11, 1988
Hometown: Tahlequah, Oklahoma
Career: Registered Nurse
Competition hi
story: I competed for the first time last October. It was actually a spur of the moment decision. I was prepping for a national qualifier at the time and Jeremy Minihan (my coach) encouraged me to compete sooner to get my feet wet. I ended up winning overall in open bikini! I was thrilled!! 3 weeks later I competed at the “Grand Prix” in Oklahoma City where I placed first in my height class and top 4 over all.
Next competition:
Jr. USA’s
How has your life changed since you adopted this lifestyle and started competing?
I am definitely healthier and I look a heck of a lot better . I am a hermit. I enjoy being home more than anything.
What have you found to be the best way to balance family, friends, career, this lifestyle, etc…
Be structured and have a set schedule. I do the same thing every week. I don’t allow myself to over commit especially during show prep. I go to church on Sunday’s and spend the afternoon with my family. I spend a few hours every Saturday to prepare mine and my husbands meals for the week so that food is never a burden. Also, having a strong support system is crucial.
If you could change places with one competitor for the day who would it be and why? Ashley Kaltwasser. I would love to know what it feels like to be Ms. Olympia and travel the world doing what I love.
Name two of the most inspirational people in your life and tell why they inspire you.
My husband Zach- He is the one who encouraged me years ago to lift weights. I of course didn’t listen at the time for fear of becoming “bulky”. He has shown me what hard work and dedication is by his own personal habits. He is a competitive power lifter, when I met him he was 160lbs, he is currently 265.
Bailey Shuck Minihan IFBB Pro- I came across her pictures on the internet a few years ago and I said to myself “I want to do that.” I showed my husband and his response was “Oh, that’s Bailey, we grew up together.” I contacted her and the rest is history. She and Jeremy Minihan have built my physique from the ground up.
Tell one recipe or supplement you can’t live without.
GLYCOFUSE BY GASPARI!!!!
Tell about a typical training day for you. What exercise
s, how many sets/reps…etc…
My favorite day is back and shoulders!
Wide grip Lat pull downs 1 ½ reps heavy s.s. with Pull ups 4X12-15
Hammer Strength Row 3X15 heavy s.s. with Stiff Arm Pull downs 3X15
Seated Cable Row with Wide Bar 3X12-15 s.s. Bent over row on pulley reverse rip 3X 15
Up right row shoulder press combo 3X10-12
10,8,6,4’s- 10 side lateral’s, immediately 10 shoulder presses and then pyramid down to failure. 3 Sets
Hammer Strength Shoulder press 3X15
In closing, Who would you like to give a shout out to?
My coach Jeremy Minihan and his wife Bailey Shuck Minihan IFBB Pro- I would never have made it this far or even be typing up this interview right now if it wasn’t for them.
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