Kassie Keuhl Resides: Minneapolis Age: 22 Height: 5ft 5" Weight: 112 pounds Favorite Bodypart: Biceps Kassie is a Personal Trainer My Typical Daily Diet: In the morning, I start my metabolism with simple carbohydrates and sugars with fruit, otherwise it’s whole grain cereal, or a protein bar if I’m on my way to the gym.  Lunch is either a higher calorie/protein shake after a workout, or high protein meal such as tuna sandwich or chicken salad. I tend to snack on raw vegetables or almonds/nuts. Supper consists of another mix of protein and some veggies. Before bed is always a low carb shake.  Here an example of my daily diet: 7:30am  - Coffee with Nutrasweet, Yoghurt and fruit, or protein bar, 11:30am - Protein Shake w/ flax cereal. 3:30pm  - Tuna Salad and Green Tea, 6:00pm  - Chicken or Fish with Veggies or salmon. 8.30pm  - Light Protein Shake          When do you weight train and how often? I usually workout before I go to the Salon or before I have clients at the gym. I lift one body part per week Monday through Friday.  Saturday is reserved for either yoga or Pilates. Example Workout: Monday: Biceps/Abs, Tuesday: Shoulders, Wednesday: Legs/back/Abs, Thursday: Chest, Friday: Triceps, Saturday/Sunday: Yoga or Cardio  I make sure I consistently change reps and ab exercises, to avoid a plateau. What kind of cardio do you do and how often? Cardio is reserved for when I need to cut down.  I tend to throw in a fifteen minute cool down after workouts, and Sunday is a full 30 minutes. Other than that I am very luck in that I don’t need to do too much cardio to keep lean. However with that being said, weight training burns fat and I also keep very active with my daily schedule, so I’m always burning calories! Do you take any supplements?  I have been studying as of late on the 'science of life' called Ayurveda. I have found much knowledge through herbal supplementation in addition to what I already take through Ayurveda, but even more, love what the lifestyle consists of and the understanding in how unique we are and how we can avoid potential disease. Ashwaganda promotes all over energy and cellular function, Triphila promotes a small dose effect of detoxification and cleansing daily, and Amalaki is the oldest, truest form of vitamin C, allowing all other multivitamins and/or supplements saturation.  Other than these, I do take sprouted flaxseed, and a multivitamin.  When I am preparing for a show, I will also cycle with creatine and glutamine. My top five tips for other women who want to get and stay in shape 1. Always feed your mind and body with organic and whole foods, enabling yourself with a clear mind. 2. Connect with your body with daily exercise program including strength training/cardiovascular and/or yoga and pilates. 3. Surround yourself with positive people. 4. Expose yourself to positive body imaging. 5. Set Goals for yourself and always keep aiming to better yourself. What other advice would you give to other women about to start a fitness program/diet? Understand the importance of quality of life. Through this, one can maintain the theory of what you put in, is what to expect with your productivity of life. Nutrition is 80% of a program.  Most people ignore the quality of food that they purchase.  With poor diet and lack of H2O intake, you'll never have potential of achieving "six pack abs."  Many of my training clients have found much rejuvenation through detoxing. It is so important to rid all the toxicity that eventually causes aging and disease.  Maintain a strength training program, changing it every four weeks or so to avoid plateaus and muscular immunity.  Maintain cardio 4-5 times per week with some interval training.  If one wants to add muscle mass, separate your strength training from cardio to maintain an anabolic state. When I challenge myself in the gym, I challenge myself in all other aspects of my life. Keep people with good judgement around you, and always educate yourself.  Be open to positive criticism, but also know the source it comes from. Trust yourself, and trust the process!  God Bless!  Kassie