Heather Caster Fitness Model Interview and Photos


Heather Caster – Fitness Model Statistics

  • Name: Heather Caster
  • Height: 5’4″
  • Weight: 115 pounds
  • Date of Birth: September 4, 1985
  • Hair Color: Blonde
  • Bust: 36″
  • Waist: 27″
  • Hips: 34″
  • Location: Kansas City, Missouri

Heather Caster – Fitness Model Interview

How did you get started in the fitness field?
I have always been a very active person. I ran track, played softball and led the marching band in high school. Up until I had my daughter, I enjoyed going to the gym and doing outdoor activities with my husband. After I had my daughter, she took a lot of time and energy so I didn’t have much time for myself. When she turned 15 months old, we found out that she had Rett syndrome (a debilitating neurological disorder). I got into a deep depression for several months. It wasn’t until one of my clients came in and talked about her healthy lifestyle, that I decided to get out of my depression and be me again, but this time it was because I wanted to be a great mom for my daughter Piper.

What is the #1 thing you like best about being into fitness?
I love the way that I feel! Having a healthy lifestyle is not only energizing and motivating to me, but to other people also.

What has been your biggest accomplishment in the fitness field?
I think that my biggest accomplishment has been taking 1st place in short novice, overall novice and 2nd place open at my very first show (NANBF Kansas City Classic).


What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
I think it is all in who you know and getting connected with as many people as you can. Get your name out there and people will see your hard work.

Please describe a typical day for you. What is your daily routine like?
I have a very busy lifestyle, so everything has to be prepared ahead of time. Here is my normal daily routine for nutrition:

  • 6:30 am (meal 1): Oatmeal and 4 egg whites.
  • 8:30 am: Cardio and weight training.
  • 10:15 am (meal 2): 4 oz chicken, 1 cup greens, 15 almonds.
  • 11:00 am – 7:00 pm: Go to work.
  • 12:00 pm (meal 3): 4 oz chicken or fish, 1 cup greens, 4 oz sweet potato.
  • 3:00 pm (meal 4): 4 oz chicken, 1 cup greens, 15 almonds.
  • 5:00 pm (meal 5): 4 oz chicken and salad with balsamic vinaigrette, 1 oz avocado.
  • 7:00 pm (meal 6): Protein shake or protein bar.
  • Note: Close to competition I do more cardio and posing.

I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
If I need to burn major calories I always do HIIT cardio (High Intensity Interval Training). I do a fat burning workout on the Stairmaster or the elliptical machine (45 seconds at moderate speed and 15 seconds as fast as I can go). I do this for 30-45 minutes, 3-4 times per week.

How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
heather-caster-7From the research I have done, it looks like 1-2 pounds per week is the safest. This way you are more likely to stick with your routine and keep the weight off.

What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
I take a pre-workout drink before my training and a post-workout drink after my workout. I try to eat a meal right after my training to rebuild muscle. I also take potassium, vitamin E, B12, fish oil and coral calcium.

How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
If you change your lifestyle to a clean eating one, it is much easier to stay away from junk food. I pack my whole day’s menu in a lunch box and keep it with me at all times so I don’t get tempted. I also drink lots of water to stay hydrated and eat every 2-3 hours so I am never hungry.

I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Any type of lean meat (chicken breast, beef, fish) fresh fruits (berries, apples, bananas) and vegetables (green veggies, broccoli, green beans, asparagus, cucumber, spinach). Stay away from fruits and veggies that are high in sugar. Greek yogurt, oatmeal, sweet potatoes, brown rice, whole grains, healthy fats (avocado, peanut butter, almond butter, almonds).


I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
I would start with doing cardio and eating clean. It all starts with your diet so try to prepare healthy foods and avoiding eating out.

I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
If I go out to eat, I try to order a lean protein and a healthy carb. Grilled chicken, salad and potato (sweet potato if that is an option). Stay away from fried foods, white bread and pasta.

What exercises do you recommend for getting a bigger, rounder and fuller butt?
heather-caster-10I do the Stairmaster, weighted lunges, lying leg curls, Smith machine squats, barbell squats, deadlifts and straight leg deadlifts. I always lift heavy weights!

What is the most challenging thing you deal with about consistently staying in top shape?
I love wine! When I am training I have to remind myself what is most important to me. But when I am not training I will have a glass of red wine 2-3 times per week.

Please describe your normal diet. What do you eat in a typical day to stay in shape?

  • Breakfast: Oatmeal and 4 egg whites.
  • Mid-Morning Snack: 4 oz chicken, 1 cup greens, 15 almonds.
  • Lunch: 4 oz chicken or fish, 1 cup greens, 4 oz sweet potato.
  • Mid-Afternoon Snack: : 4 oz chicken, 1 cup greens, 15 almonds.
  • Dinner: 4 oz chicken and salad with balsamic vinaigrette, 1 oz avocado.
  • Snack: Protein shake or protein bar (if I’m hungry).

What type of exercises do you include in your routine to stay in shape?

  • Strength Training Exercises: Free weights and machines.
  • Cardio Exercises: Elliptical, Stairmaster, bike, treadmill.
  • Additional Training: Outdoor activities with my family.


What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?

1. Eat clean.
2. Eat good carbs, fresh fruits and veggies.
3. Lift heavy. Do biceps, triceps and shoulder exercises.
4. Do cardio.
5. Alternate heavy low reps and light high reps.

What are your top 5 tips for losing unwanted body fat?

1. Watch your calorie intake.
2. Eat clean and read labels.
3. Do cardio.
4. Lift heavy weights.
5. Stay away from fried, processed and high fat foods.


What are your top 5 tips for gaining lean muscle mass?

1. Watch your diet and eat protein.
2. Read labels to make sure its clean.
3. Do low impact cardio (elliptical, bike, stairs).
4. Try to lift heavy weights to tear down fibers.
5. Stay away from fast food and high calorie junk food.

What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?

1. Get a workout partner that has similar goals.
2. Plan your workout schedule for the week.
3. Plan and prepare your meals for the week.
4. Read fitness magazines for different routines.
5. Drink plenty of water and stay hydrated.

What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)

  • heather-caster-14Monday: Legs: Smith machine squats, lunges, deadlifts, walking lunges, hamstring curl machine (4 sets of 12-15 reps). Abs: weighted ab pull downs, side crunches (3 sets of 15 reps). Cardio for 20-40 minutes.
  • Tuesday: Arms: dumbbell curls, barbell curls, standing triceps extensions, lying triceps extensions, cable curls, cable triceps pulldowns, bench dips or regular dips (4 sets of 12-15 reps). Cardio for 20-40 minutes.
  • Wednesday: Off.
  • Thursday: Shoulders and Chest: push ups, dumbbell flys, seated lat raises, standing lateral raises, front lateral raises, barbell bench, dumbbell bench. Cardio for 20-40 minutes.
  • Friday: Back: lat pull downs, pull-ups, back extension, one arm side lat pull downs, weighted back extensions, dumbbell bent-over rows, barbell rows (4 sets of 12-15 reps). Cardio for 20-40 minutes.
  • Saturday: Off.
  • Sunday: Legs: leg extensions, stiff leg deadlifts, cable leg curls, box jumps, calf raises (4 sets of 12-15 reps) Abs: Swiss ball crunches, decline crunches (3 sets of 15 reps). Cardio for 20-40 minutes.

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?

heather-caster-161. Watch your calorie intake and eat protein at every meal.
2. Eat clean and read labels (low-fat, low-carb).
3. Do cardio.
4. Lift heavy weights and do weighted AB exercises.
5. Stay away from empty calorie foods (cookies, potato chips).

What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?

1. Watch your diet closely and eat clean!
2. Prepare your meals ahead of time.
3. Do cardio exercises like the Stairmaster!
4. Do lunges, squats, step-ups, hack squats, deadlifts.
5. Stay away from junk food and focus on nutrient dense meals.

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