Katie Ringley Talks with SweatStretchEat.com

It is my great pleasure to introduce you to my new friend and long-time inspiration/motivation, Katie Ringley (you may know her by her Instagram handle, @katiesfitscript). Katie is such a boss, and she's also such a sweetheart. It has been a huge blessing to have met Katie (through Instagram, yeah). I hope you guys enjoy picking her brain as much as I do!


1. To get started, tell us a little bit about yourself. 

My name is Katie. I'm from North Carolina, transplanted to New York City for a little adventure with my husband. I'm passionate about my faith, family, friends, fitness, adventures, and my dogs! :) 

2. What got you started in the fitness lifestyle? How long did it take to see results?

I started in the fitness lifestyle with a half marathon 3 years ago. I really didn't see results until I found out how to properly use nutrition about 2 years ago. 

3. We know you're big on IIFYM. Tell us more about IIFYM. And what's the difference between IIFYM and clean eating?

IIFYM stands for "If it fits your macros," meaning that you follow a specific breakdown of carbs, fats, and proteins no matter where the food source comes from and you will continue to progress towards your goals. The difference between this and clean eating is that it opens up variety to your diet. You are able to eat ANYTHING that you want as long as you fit this to your dietary numbers for the day. Clean eating has many "restrictions" and I personally feel that leads to failures in some cases so another name for IIFYM is "flexible dieting," because it's a much more flexible approach.

Macro-related posts from Katie:

4. What is it like to be a Christian competitor? 

Being a Christian competitor is hard to be honest. There are many judgements of this sport and many who don't support, so I decided to write a blog post on how I felt. --> Competing as a Christian

5. What does a normal week of workouts look like for you? 

My lifting routine is always different, so it's hard to include an exact replica of what I do. However, I go in with the plan to do 5 supersets (10 exercises-2 back to back with no rest in between) hitting that particular muscle group. I do 3-4 sets of 12-15 reps and again, I don't rest. I call it HIIT weights. This normally takes me about 45 min to one hour.

My typical week is... 

  • Monday- leg day (typically very light right now with marathon training). I am sticking with body weight exercises currently. 
  • Tuesday- Shoulders/chest/sprints (5 miles worth of sprinting and jogging) 
  • Wednesday- back and abs day (I get asked about ab exercises at least once per day. I have built them just as I have built biceps. I use weights when I'm doing crunches or pulldowns and I do circuits. I focus mind to muscle and of course diet is huge with abs as well)
  • Thursday- mid week longer run (typically 8 miles) 
  • Friday- biceps and triceps with a lighter 5-6 mile run 
  • Saturdays- rest day 
  • Sundays- long run days (ranging 13-18 miles currently depending on the week)

My training is different again right now because I'm in the middle of marathon season. I focus more on heavy leg lifts in the off season because I believe this really helps with my running as well. 

6. What's your favorite form of cardio?

RUN RUN RUN. I just love to run <3 It provides such a release.

7. What have you eaten so far today?

Oh goodness, I eat so much or at least I feel like I do. So I follow a flexible dieting approach where I eat what I want as long as it fits. It's only 4 so I'll tell you so far. I normally eat every hour to be honest with you but this is after I have built my metabolism to be able to handle this much food. 

  • 7am- coffee with sugar free french vanilla and a reece cup with protein waffles 
  • 8am- 0% plain greek yogurt sweetened with stevia and 1/2 oz peanuts 
  • 9am- choc chip cookie dough quest bar 
  • 10am- low carb wrap (Trader Joes) with fat free cheese and 3 egg whites 
  • 11am- Grilled chicken salad (2 oz chicken, 1/3 cup cucumbers, 2 tablespoons pico de gallo, lettuce, rice vinegar, mustard) followed by 1/3 cup Vanilla Maple artic zero in a cake cone
  • 12pm- 3 oz 99% lean ground turkey and 1/3 cup red roasted potatoes and 1/4 cup brocolli 
  • 1pm- Sugar Free jello with FF whip cream (so good) 
  • 2pm- Another round of protein waffles topped with 1 tablespoon peanut butter
  • 3pm- 1/4 cup cottage cheese with FF whip cream (it's good I promise)

I know, I know, it's insane. It's actually hard to keep up with my diet sometimes, but I also find it really enjoyable and fun. I prepare many meals on Sunday

8. How do you squeeze a little bit of decadence into your diet?

I plan on having a brownie later that has 5g fat and 10g carb in it. I have a cake cone with artic zero every day sometimes topped with a mini oreo, I have chocolate every single morning with my coffee. I normally broil a quest bar so the choc chips are melting. I really never limit what I want. I just either find an alternative or fit the real thing into my diet. My numbers right now are 180g C, 155g P, 55g F so I have a lot of room to work with food.

9. How do you stay motivated? And what are you next goals?

I literally wake up with passion every single day. I was telling my husband I have always been this way ever since I was a little kid. I have always wrote out goals that I wanted to achieve. Right now, I'm really looking to expand my business and blog. I really love the blogging industry and use my pharmacy doctorate combined with health and nutrition to create an approach called Health Coaching where I would help manage patients disease states and medications along with their diet and exercise so that I was a one stop shop for clients. I run a marathon in November and I'm hoping I feel able physically to continue training towards my first ultra in early 2015 (50k=31 miles). In October of next year, I'm hoping to do my first half ironman, and I hope in the meantime that I can step on stage and make it to a national competition. We shall see where the Lord leads me.

10. Who (in the fitness world) do you admire/look up to?

My biggest fan in the fitness industry is Ashley Horner. She's absolutely beautiful, she's an international fitness model, she combines strength and endurance training, shes a WBFF Fitness Pro and she has really created a name for herself from the ground up. 

11. Any more tips for gals trying to build lean muscle?

If you are wanting to build lean muscle, be patient. I know you want it to happen overnight but unfortunately it doesn't. Stay consistent with your diet and your training. Consistency is absolute key. DO NOT BE AFRAID TO LIFT WEIGHTS!!! I train for endurance right now but I took time off to build the lean muscle that I have now.

12. Do you have any tips for other gals trying to start their own business?

Never give up. I can remember when I started my fitness Instagram, I would get maybe 1 like on my posts. I felt silly but I also knew what my end goal was. Never underestimate the power of social media and the gravity that it can help you in business. Many people try to pick fun with trying to gain followers, and no you don't want to be annoying or self seeking, but at the same time, don't be afraid to market yourself and put yourself out there. And lastly, ALWAYS be kind. I believe so heavily especially in fitness, sometimes people just want someone to care. They want someone to love them and tell them that they are worthy. I want to be that light for them. 


Katie is launching her new .com tomorrow, but you guys can be some of the first to see it -- check out the new Katiesfitscript.com

You can also follow Katie on Instagram, Facebook, Twitter, and Bloglovin'!

Do you have any questions for her? Leave a comment below or head over to her site to contact her directly.