Katelyn Runck on Health, Fitness, and Embracing Your Potential

Can you think of three awesome things that have emerged from North Dakota? We’d say that Teddy Roosevelt tops our list, followed by the amazing film, Fargo (1996), and then… Well, we’d have to say Katelyn Runck (although we might be guilty of being a bit partial).

But you can’t compare this woman with a Presidential icon and a critically acclaimed award-winning film without at least some explanation. So here goes: She is a former Elite model, current WBFF competitor, licensed fitness/yoga trainer, and a popular Instagram favorite.

Like any success story, her story includes the same rocky roads and steep inclines we all face – but what makes her story iconic is her motivation. She is also blessed with mountain loads of ambition and goals, and these traits become quite contagious if you spend enough time with her… and so we did (lucky us).

But not to worry, we’re going to share the experience with you:

Urbasm: On your website (KatelynRunck.com) it mentions “embracing a balanced, healthy lifestyle saved my life.” Now that is a heavy statement that begs for a little more explanation. What was going on in your life at the time that required you to be saved?

Katelyn Runck:
It all started in my mid and late teens, I became restless. I pursued my career as a runway model at a young age, completing my high school degree online while modeling full-time. I pushed myself to extremes and, in the process, adopted an unhealthy lifestyle. I struggled with addiction and a severe eating disorder. I was a hanger for designer clothes and my weight dropped dangerously low maintaining 90 lbs at 5’10”. I ended up hospitalized on numerous accounts due to my health. Something needed to change. I wanted to live.

Over time I learned to rebuild my metabolism by balancing my diet with macronutrients – proteins, healthy fats, and carbohydrates. Food was my fuel. My workouts became more focused and intentional. I embraced yoga and meditation. This type of lifestyle made me feel healthy and strong – both inside and out. I finally felt free and not a prisoner in my own body!

Urbasm: In your ongoing quest to live a healthy and sustainable lifestyle, what important tips have you learned along the way?

Katelyn Runck:
There are no quick fixes to fitness or health. Taking care of your body is a process. If you’re willing to work hard, you can make changes that will lead to strength and confidence within.

This lifestyle is something you’ll do every day for the rest of your life. Your plan needs to be challenging, but it also needs to be realistic and sustainable. It’s not a diet or fad but a lifelong journey.

Urbasm: What are some of the core concepts you stand behind with your online coaching and mentorship program?

Katelyn Runck:
Each program is specifically designed to your body composition, your current day-to-day lifestyle, and with your goal in mind with what you want to achieve. Your diet plan is equally as important as your workout routine in terms of getting the results you want. As your trainer, I offer an individual approach for personal training and meal planning/macro coaching. I build the exact plan you need, down to the workouts, shopping list, recipes, based on real food, not some crash diet or fad.

Urbasm: What’s your fitness regime look like these days? Do you do upper body one day and legs another? Or do you separate the entire body over a period of several days?

Katelyn Runck:
I change my training routine every 4 weeks, to constantly challenge my body and combine different training methods. I base my training on a 5-day split which focuses mainly on lower-body compound movements and upper-body resistance training.

Urbasm: Would you say that cardio is an important part of your workouts?

Katelyn Runck:
I prefer weight training over cardio. I get bored with cardio, so I always try to change it up with HIIT, high-incline walking, or a hot yoga class. However, when I don’t have any events coming up, I will typically take some rest from cardio and focus on lifting.

Urbasm: What would you say are the most innovative ideas you have developed about the way you train? If you could train with anyone (past or present), who would it be and why?

Katelyn Runck:
When it comes to my fitness clients many have come under the mistaken belief that if they eat less they will lose weight or if they start lifting weights it will make them “bulky.” However, when you severely reduce calorie intake the body holds on to fat and uses muscle stores as energy, which can slow metabolism. When I put clients on a correct macro plan for their body stats and training program the results show. Lifting weights regularly actually will help in the fat-burning process.

My favorite is when I’m able to boost a client’s metabolism which allows them to eat more, help them lose weight, and keep it off, while also giving them way more energy.

Urbasm: We know that maintaining a physique at your level requires dedication and discipline. How do you go about getting the right balance between enjoying life and sticking to a strict diet?

Katelyn Runck:
It’s all about BALANCE. A healthy lifestyle isn’t about deprivation — it’s about celebration. Eat foods that make you feel good, find workouts you like, and by all means, treat yourself when the time is right!

Urbasm: Do you have a “system” where you count calories? Or something entirely different? What is your core philosophy about eating to maintain a fit physique over the long term (as opposed to those fad diets people use to get ready for an upcoming event)?

Katelyn Runck:
I’m all about the 80/20 rule. Eighty percent of the time I eat healthy foods fueling my body with whole grains, protein, fruits, and veggies. But, I believe that one of life’s pleasures is food, so I indulge about 20 percent of the time. Part of being healthy is being balanced and enjoying life.

Urbasm: What are the three things that you think every gentleman should know, and this can fall into any topic that you would like, according to you?

Katelyn Runck:
I would have to say…
1) Always be humble. Women are more impressed by things MUCH DEEPER than money, cars, houses, etc. because external things don’t spark attraction. External things only catch attention. What sparks attraction most can’t be bought, made, or delivered.

2) Leave your ego at the door when training. It will have you swinging weight with momentum, guaranteeing you’re not applying any form of progressive overload. Your ego will have you constantly increasing the weight you are lifting, regardless of how much your form and range of motion suffer. Remember the only person you need to outlift is yourself.

3) Don’t be a slave to trends and fads, be your own person.

Thank you so much Katelyn for taking the time to speak with us.

Katelyn Runck is a WBFF Fitness Pro, model, yoga instructor & fitness expert that now lives in Los Angeles. She aims to empower and inspire others on living a healthy lifestyle and feel the same confidence and strength as she does as a result.

Be sure to visit Katelyn on Instagram and her website KatelynRunck.com.