Kate MacDonald Fitness Model Interview and Photos


Kate MacDonald – Fitness Model Statistics

  • Name: Kate MacDonald
  • Height: 5’6″
  • Weight: 120 pounds
  • Date of Birth: November 20, 1991
  • Hair Color: Dark Brown
  • Bust: 32″
  • Waist: 25″
  • Hips: 36″
  • Location: Chicago, Illinois

Kate MacDonald – Fitness Model Interview

What is your background?
My name is Kate and I am a fitness model, industry spokesperson, ISSA certified personal trainer and entrepreneur. Fitness has played a very important role in my life as I’ve always been a competitive athlete. My background in high level athletics has built a strong foundation and my passion and ability has enabled me to experience many facets of the health and fitness industry. Including the production and distribution of sports supplements, personal training and even representing and promoting individual brands and products.

How did you get started in the fitness field?
I have always been very athletic and I come from a family that has encouraged an involvement in many sports. After high school I decided to take the two things I am passionate about, fitness and business, and combine them. I worked very hard in the gym, I watched my body change from good to great just by adjusting my workouts and eating habits. Then, I decided to take it to the next level and get certified, that way I could share my knowledge and help others reach their goals too. I started personal training, started my own training company and then ventured into modeling.

What is the #1 thing you like best about being into fitness?
I love the environment, it’s exhilarating. I love all the challenges it imposes. I’m a firm believer that you get what you work for. It’s a great feeling to be able to help others change their lifestyle and get healthy and fit.

What has been your biggest accomplishment in the fitness field?
kate-macdonald-6I won 1st place at my first NPC bikini show in November, 2013! I like to think all my accomplishments are “big” accomplishments. They’re all stepping stones to where I’m going. Whether its making the decision to get into the field, getting my certification, my first client, starting my business, or getting into modeling, I am very happy with all of them and feel blessed to have the opportunity to do what I do.

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?
Self promotion can be a very important component in getting started. I would do both. If you have the opportunity to approach an agency, do it. But don’t neglect the power of self promotion, and contact photographers as well.

Please describe a typical day for you. What is your daily routine like?
I wake up early, have breakfast and head to the gym for my morning workout. After my workout, I shower and have a protein shake. I then head out to meet my personal training clients. I meet my other half for lunch, train and run errands. In the evening, our family has dinner and we do an activity and relax before bed. No two days are the same since schedules and activities are constantly changing.

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?
HIIT workouts (High Intensity Interval Training).

How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
Everybody is different. It’s hard to pinpoint a number because someone who is 250 pounds is going to lose a different amount of weight than someone who is 110 pounds, even if they’re doing the same routine. It’s really about a lifestyle change. Keeping it off is a choice and you need to adjust your eating and exercise habits to do that. Just work hard since the bottom line is to get healthy and feel good. As long as you’re moving forward, it’s positive.

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?
Protein is essential when it comes to gaining lean muscle mass and losing fat. I tend to use a pre-workout supplement because it gives me the pump I need to push hard through my workouts. I also use creatine and occasionally a recovery complex. Be sure to read all the labels before you take any supplements and make sure they’re safe for you to take based upon your current state of health.

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.
I drink lots of water and I have a “cheat day”. I’m very good at knowing when to stop when it comes to having a treat. Having self control is important. There are lots of healthy alternatives to common foods that people crave. Try some of those!


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?
I always say “shop on the outer perimeter of the supermarket”. Most of the foods in the center isles are boxed and processed, which you shouldn’t be eating. Lean meats, fruits and veggies and eggs are all on the perimeter of the store and they’re all very important.

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?
Evaluate your current eating and exercise habits. Identify the problems (too many bad foods, too little exercise, weak cardiovascular system) since they’re usually quite easy to figure out. Then find solutions to the problems in your current routine and adjust them to better suit what you’re trying to achieve. It’s a lifestyle change, not a temporary fix.

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?
Condiments are a killer. You can easily turn a healthy food choice into a caloric nightmare just by adding the wrong condiments, or too much of them. Try to stay away from things that are fried, breaded, white (potatoes, bread, pasta) or items that have toppings on them like gravy or alfredo sauce, etc.

What exercises do you recommend for getting a bigger, rounder and fuller butt?
SQUATS! Deadlifts and lunges are great too.

What is the most challenging thing you deal with about consistently staying in top shape?
I go through gym clothes quickly. The diet and getting to the gym every day has become second nature, so I rarely think twice about it. But the clothes can be an issue.

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

  • Breakfast: Chocolate peanut butter protein shake, banana, water.
  • Mid-Morning Snack: Almonds, egg whites, Greek yogurt, water.
  • Lunch: Lean protein, vegetables, water.
  • Mid-Afternoon Snack: Protein shake.
  • Dinner: Sweet potato, broccoli, lean protein, water.

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

  • Strength Training Exercises: Many different weight training exercises.
  • Cardio Exercises: Steep incline treadmill, jumping rope, running stairs.
  • Additional Training: TRX, biking, swimming, rollerblading, various sports.

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

1. Dumbbell curls.
2. Skull crushers.
3. Close handed push-ups.
4. Chin ups.
5. Bench press.

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

1. Adjust your diet.
2. Use heavier weights.
3. More reps.
4. Do cardio at a fat burning pace.
5. Stick to it!

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

kate-macdonald-51. Take in adequate protein.
2. Have sufficient recovery time and sleep.
3. Be consistent.
4. Lift heavy.
5. Eat clean and eat often.

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

1. Track your progress. Keep a notebook of what you do and how you improve.
2. Make the decision to live a healthy lifestyle, and don’t quit. There’s no way you’ll regret it.
3. Make short-term and long-term goals and work hard to reach them.
4. Encourage the people around you to live healthy lifestyles and to support you in your decision to change yours.
5. Make conscious food decisions and don’t be afraid to try some new things.

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

  • Monday: Legs: squats, squat press, weighted lunges, calves, deadlifts.
  • Tuesday: Arms: dumbbell curls (hammer and regular), triceps pushdowns, push-ups, skull crushers.
  • Wednesday: 45-60 minutes of core training.
  • Thursday: Back: seated row, bent over row, shrugs, extensions, pull-ups.
  • Friday: Chest: bench press, flys, dumbbell press, dips.
  • Saturday: 45-60 minutes of core training.
  • Sunday: Shoulders: Arnold press, barbell incline press, bent over cable side lateral raises, clean and jerk.

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?

1. Cardio.
2. Increase protein intake, lower carbohydrate intake.
3. Drink lots of water.
4. Work your core frequently.
5. Commit to changing your body and health all the way through.

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

1. Squats.
2. Deadlifts.
3. Weighted lunges.
4. Walking at a steep incline.
5. Always increase the weight you lift and change your routine so your body doesn’t get used to the training and begin to plateau.

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