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Fitness Trainer Caitlin Rice Spills All Her Secrets

Namita Nayyar (WF Team)

Caitlin Rice is a model and fitness icon who has inspired millions of followers on social media.

She began posting pictures and videos of her fitness journey on instagram (@caitlinricefit), and has since become widely recognised for her great figure – becoming a social media star.

Women Fitness President talks to fitness influencer about her journey to success.

Namita Nayyar:

A healthy morning ritual that you follow?

Caitlin Rice:

I am HUGE on morning routines. I never miss a day, even if I am traveling. You set the tone for your whole entire day. My morning routine keeps me disciplined, structured, motivated and primed for my day. Here is what I do: 

I wake up at 5:45 am every morning. The first thing I do is immediately hop in a freezing cold shower. This shocks my system and gives me a huge energy boost to start my day. It also relieves muscle soreness and improves mental acuity. I get out of the shower and then I brush my teeth with my left hand (I am right-handed). Using your non-dominant hand primes your mind and body to try new and different things and strengthens neural connections in your brain. After I brush my teeth, I go about my 4-step skin care routine. Once I finish up in the bathroom, I go downstairs and start making breakfast while listening to my morning affirmation podcast. Using these positive affirmations helps rewire my brain. I am a firm believer in “if you believe it, you will receive it”. I read a non-fiction (typically self-improvement) book while I eat my breakfast and drink my coffee. Once breakfast and my reading is complete, I journal for about 15 minutes. Then it’s time to MOVE! I take my dog out for a brisk paced 3.5 mile walk by the beach (or hit an early spin class). I also do not look at my cell phone (emails/social media, messages, etc.) for the first 30 minutes of my day. I’m usually done with my morning rituals by no later than 8 or 8:30. 

Namita Nayyar:

What motivated you to start bodybuilding?

Caitlin Rice:

I was a fashion model in high school and had an unhealthy relationship with food. I was told I had to be rail thin to book jobs and so I would starve myself and do hours of cardio. When I went to college, I started eating more and partying (college duh). I put on the “freshman 15” and was what you would call “skinny fat”. I didn’t like how I looked, so I set out on a healthier path and started going to the gym. I taught myself all about lifting weights and read article after article on healthy eating and nutrition. I developed a passion for it and became addicted to the grind and seeing the progress. I just wanted to keep learning all that I could and use my knowledge to help others so I got my training certification!

Namita Nayyar:

Your first experience of working out at a gym?

Caitlin Rice:

My first REAL gym experience was absolutely overwhelming. I had been to the gym before of course but only knew my way around the cardio section. I didn’t know where to begin with lifting weights or how any of the machines worked. I saw a cute girl with a really nice toned and muscular body lifting weights, so I studied what she was doing and then when she was done with each machine or bench, I would follow suit and copy her. (I was super sneaky and she had no idea I was doing this). My boyfriend at the time was also really big into the gym and then showed me how to work out properly after that. 

Full interview is continued on next page

This interview is exclusive and taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

All Written Content Copyright © 2020 Women Fitness

Namita Nayyar:

What exercises are a part of your HIIT circuit?

Caitlin Rice:

On my HIIT day, I do a ton of plyos; it’s a fast-paced workout where I set up about 8 stations of different exercises and then do a timed 30 seconds at each station. I do this for 6 rounds!

My training split is: 

Namita Nayyar:

Favorite fitness icon that inspires you?

Caitlin Rice:

I have always loved listening to Greg Plitt’s motivational videos. I was inspired to get into BOOTY building through Amanda Latona. I really admire Yarishna Ayala (BODY GOALS!). I find inspiration all around me to be honest! I just love people that love moving their bodies and pushing themselves to be the best versions of themselves!

Namita Nayyar:

What is carb cycling? Elaborate to spread awareness.

Caitlin Rice:

I love implementing carb cycling into my diet at times. Depending on my goals for that season, carb cycling can be a very useful tool! Carb Cycling is basically just manipulating your carbohydrate intake to prevent hitting a plateau which keeps your metabolism guessing. When I carb cycle, I like to do a high carb day on my leg days and low carbs on cardio/arm days. Your protein macros stay the same on high and low carb days but your fat intake will change. On high carb days, you do low fats, on low carb days, you do higher fats. 

Namita Nayyar:

Your meal before and after a workout?

Caitlin Rice:

I like to work out in the mornings after breakfast. I have 5-6 meals a day and my workout usually fits between meals 1 and 2. For breakfast I have 2 whole eggs, a cup of egg whites with veggies (bell peppers and onions), and then a bowl of fruit. (1 cup of berries or 1/2 a grapefruit). Meal number 2 is a lean ground turkey salad and healthy fats. I prefer to eat whole foods instead of supplements like protein powder after a workout. 

Namita Nayyar:

Favorite meal of the day? What does it contain?

Caitlin Rice:

My favorite meal of the day is probably breakfast! I always wake up very hungry.  I have always loved breakfast food. And I absolutely love fresh fruit! 

Namita Nayyar:

Top 3 healthy snack options?

Caitlin Rice:

Top 3 healthy snacks?! That’s easy! My new fave is Gpop! It is protein popcorn and it is SO good. Fresh fruit is always a great option! Also, anything with protein works! I’ve always been a fan of all natural peanut butter on top of a rice cake. Simple, quick, and easy. Although, with all my meals in a day, I don’t typically snack.

Namita Nayyar:

What inspired you to develop the ‘Caitlin Rice Fit’ app?

Caitlin Rice:

I was inspired to build my fitness app because I wish that I had a useful tool like that when I was just learning how to work out! It has easy step by step visual instructions for each movement and it just makes it easy and takes the pressure off designing your own work out plan. It’s easy to use, it’s right there on your phone! You don’t have to show up to the gym with a bunch of printed out workout sheets, or hire a trainer. It’s super affordable as well! 

Namita Nayyar:

What is the best complement that you have received from a client or someone that you trained?

Caitlin Rice:

I love helping people reach their goals. I love seeing people come out their shell and learn to shine and be confident in their own body. I think it’s beautiful the confidence that is built not only from seeing the progress, but by keeping the promises they make to themselves. When you put work into something and do the things you say you are going to do, you build integrity within yourself. And that is what makes people confident, strong, and unwavering. I think building inner strength is key. It’s always amazing how quickly everything else falls into place when you are in a healthy mental space. When my clients come to me and tell me how much I’ve helped them grow as a PERSON, that is the biggest compliment I can receive. I love changing bodies, yes, but what I’m truly passionate about is helping people find themselves and help them find their true potential and come into their power.

Namita Nayyar:

Define Women Fitness for WF viewers.

Caitlin Rice:

I think it’s absolutely amazing that health and fitness trends for women have changed in the last few years, moving away from being stick thin and unhealthy to becoming healthy, curvy, confident and uniquely their own. I think nothing is more powerful than encouraging the women around us to strive for more and to pursue the life they want and the body that they love and feel their best in. It is a powerful thing when women come together to encourage other women. We are so much stronger together.

Namita Nayyar:

How many times do you workout in a week?

Caitlin Rice:

 I mentioned my earlier workout split. Along with my lifting days, I do my daily 3.5 mile brisk walk with my pup and then I do a fast paced 45 minute spin class 3 times a week! I am always looking for new ways to move my body, so you can always find me trying new classes like barre, pilates or hot yoga. I just love to MOVE! I have a hard time resting, but I do listen to my body and try to take time to relax and rest and recover.

Namita Nayyar:

Your gym bag essentials would be?

Caitlin Rice:

Oh boy! My gym bag is overflowing with things. From booty bands, to chains, to ankle weights, to cable attachments; my bag is filled with stuff for the added burn on booty day and of course, I always have water.  Drinking enough water is so important!

Namita Nayyar:

Social media has been instrumental in your growth. What is the best part about it?

Caitlin Rice:

There are so many huge opportunities with social media. I use my platform as an outlet in which I can use my voice to help others grow and become the best versions of themselves. I hope to serve as motivation and strength and seek to help educate people in my areas of expertise. The best part about social media is just how vast it is and the accessibility to anything and anyone you can imagine is all at your fingertips. It is a vast wealth of knowledge and insight and collaboration. 

Namita Nayyar:

Biggest fitness/weight loss myth that needs to be busted?

Caitlin Rice:

The biggest fitness/weight loss myth that I’ve heard over and over from my clients is about spot reduction. So many people come to me thinking they can just grow their booty without growing their legs, take fat off their stomach but keep it on their boobs and butt etc. Unfortunately that is not how body fat works and there is no way to spot reduce. When you lose body fat, you lose it all over! Another one is the silly notion that you can out train your diet. Unfortunately your diet is the most important aspect of your weight loss journey. You can’t eat whatever you want and justify it by going to the gym. You will not lose the weight that way and you won’t make any progress.

Namita Nayyar:

Athleisure brands that you love?

Caitlin Rice:

I wear a lot of Lululemon and ALO! I love Obsession Shapewear leggings! I also have my own line of Athletic Leisure as well on my website! CaitlinRiceFit.com

Namita Nayyar:

Any advice you would like to give to your 19 year old self?

Caitlin Rice:

I would tell my 19-year-old self that it is ok to let others see you struggle. I’ve learned how important it is to be kind, stay vulnerable, and keep your heart open even if that means you get hurt sometimes. I think one’s journey to self discovery and emotional intelligence is the most important journey of all. Only then, can you REALLY start living. You have to allow yourself to feel everything and be present in every single moment. You start seeing things that you never could before.

I would tell my 19 year old self to stop spending time and emotions on people who are not willing to do the same. I would tell myself how special and valuable I am and to never doubt it for a second. I would encourage my 19-year-old self to read and work on myself every single day. I would tell myself to learn how to heal and work through my past hurts. I would tell myself that I am absolutely capable of anything I set my mind to and to hold steadfast to my dreams and be unrelenting in my pursuit of them.

Namita Nayyar:

Resolutions or goals for 2020?

Caitlin Rice:

2020 is going to be a huge year for me!! I have a bunch of exciting new projects that I’m about to launch – so stay tuned! Here are some of the resolutions I made before the New Year and posted to my Instagram. I am going STRONG with them still! I haven’t broken a single one! 

Namita Nayyar:

Message for your 1.3 million followers on Instagram?

Caitlin Rice:

BE KIND! Spread love and hope. Smile at strangers, compliment people, tell people how you feel and how much they mean to you. Be vulnerable and don’t be afraid to be yourself. Believe in yourself and your abilities and never forget that your super power is BEING YOU. No one else can be you. So take advantage of all the gifts and talents you have. Share them with the world! Don’t ever stop pursing growth and education, and remember – you can accomplish anything you set out to do if you work hard!

This interview is exclusively taken by Namita Nayyar President womenfitness.net and should not be reproduced, copied or hosted in part or full anywhere without an express permission.

All Written Content Copyright © 2020 Women Fitness

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