FITBODY Profiles

Katherine Rose

    Unstoppable Power & Grace

    Katherine Rose

    FITBODY Magazine Cover Model and Fitness Athlete


    Personal Information

    I have always been a competitor my entire life, growing up I was a competitive power tumbler winning the Regional, State and National level competitions. In the eighth grade my best friend talked this little country girl into trying out for cheerleading. In 8th grade my squad became National Champions and I was given the opportunity to perform at the half time performance of the Pro Bowl in Honolulu Hawaii. This is where my competitive edge came from, I wanted more. I went on to continue cheering throughout high school and found a spot on the NKU Cheerleading team. This was the best and worst thing that happened to me. While there I LOVED it, but I also had 3 surgeries in the four years I was there. I knew my competitiveness would pull me through the injuries to compete at Nationals every year. After my senior year and graduating into the real world, I felt lost without competition in my life. I am forever grateful for someone recommending I contact Julie, it was the best decision yet!

    Profession:  Relations Specialist for Hospice of Hope

    What is your training like?

    My training is intense, but I enjoy every moment of it. My training currently involves supersets and 3-5 minutes of cardio in between the superset exercises. Also some cardio sessions outside of the supersets (before or after training). Some exercise I alternate heavy weight, or slow reps.

    Monday: Delts & Legs
    Tuesday: Back, Calves, & Abs
    Wednesday: No weight training
    Thursday: Delts, Triceps, & Glutes
    Friday: Chest, Back, & Abs

    Rest on the weekends.

    What type of Nutrition Plan did you follow going into your Fitness Competition?

    Nutrition will vary for each person, while in contest prep I stay around 1,800 to 2,000 calories a day, spreading that into about 6 meals a day. The important thing is to know that variety is critical! You don’t have to eat salads for every meal! I enjoy a variety of foods such as: almond joy oats, protein pancakes, turkey wraps, UMP smoothies, healthy greek chicken salad, steak stir fry, etc. Check out Julie Lohre’s free recipes here:


    What are your greatest fitness accomplishments so far?

    My greatest accomplishment personally was stepping into the Fitness category, after having three surgeries in the four years as a collegiate cheerleader for Northern Kentucky University I was unsure that I wanted to take this route again. After several conversations with Julie and her encouraging me to finally get back into gymnastics, I decided to take it on! Now I am a NPC Nationally Qualified Fitness Competitor!


    In my opinion change can be both physically and mentally and I can honestly say that I have grown tremendously in both areas. The major aspect that helped me make this change was Julie, she was there for me every step of the way and monitoring my success. I knew that every week and a half I would be either sending pictures and measurements, I didn’t want to let her down.

    What do you enjoy most about fitness?

    I LOVE that I can challenge myself to be better every single day. Rep for rep I push myself to be better than I was yesterday. Fitness is something that you have to have self-discipline, self-motivated and the courage to step out of your comfort zone. This is when the magic happens.

    What are your fitness goals?

    I have competed in several figure competitions which I have completely enjoyed learning the ropes. However, the fitness category is where my heart is. I forgot how much I missed performing a routine in front of people. There is something about working so hard for one chance at hitting your routine that makes my heart beat fast! I hope to continue to train in off season and attend Nationals next year.

    What motivates you to maintain a healthy lifestyle?

    Others! It was awesome to walk off the stage at my last show and someone call me by name, they introduced themselves as a fan of mine. How cool is that? I get to do something that I LOVE and motivate others to be the best that they can be! Not to mention I have two nieces that expect me to stay as strong as possible, my five year old niece says “You will always be able to pick me up no matter how big I am, because you are SO strong!”

    What is the best part about working with Julie?

    Julie is WONDERFUL! I absolutely cannot say enough about this incredible woman. She listens to your concerns, available always, and makes your plans according to your goals. Fitbody is a lifestyle, and very maintainable.

    What is the worst part about working with Julie?

    There is not one thing I would change about Julie! She is wonderful! People say that there are angels here one earth, she is one of them!

    Favorite Supplements

    Beverly International Ultimate Muscle Protein is my favorite protein powder! All flavors! I have tried several different types and nothing compares to Beverly International. My favorite part of UMP is that you don’t have to just drink it! You can mix it with your oats, make protein pancakes (my favorite), brownies, etc!

    Any other comments or anything else you would like to share?

    Getting started with a healthy lifestyle can be hard, people will try and bring you down. Several times you will hear them say “Just one bite, it won’t hurt.” Keep your head strong, and your eyes on the prize. They will be asking you how you did it later.


    Cold Spring, Ky

    I enjoy being able to maintain such a great lifestyle by being healthy!

    FITBODY Inspiration

    Katherine Rose Fitness Competitor

    Fitness Model Katherine Rose

    Katherine Rose 2res

    Fitness PhotoShoot Team Friendship

    New friends are one of the best parts of Team FITBODY!

    Working with Julie

    Julie is always there for you, even when she is out of town OR in a totally different country she is still there to answer your questions big or small. I have never felt like my diet/workouts have been as reasonable and maintainable as they are now. I could not have asked for a better coach. I can tell you while backstage competing I overheard several girls say they were not eating that day, which is TOTALLY unnecessary. Julie’s approach is completely healthy and had meals lined up for me to eat throughout the day. I am thankful for her expertise and knowledge.

    NANBF Katherine Rose

    NANBF Figure Competitor Katherine Rose

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