Katya Elise Henry Workout and Diet
Fitness Trainer
Katya Elise Henry was born in Minnesota, but her family moved around a lot and she finished high school in Arizona. She got into competitive cheerleading at age 10. Henry’s mother is a personal trainer, and she worked with Henry to develop her strength and fitness. She was working as a full-time nanny when she began posting progress photos online in 2013. Henry steadily built a following, and in 2016, launched her brand Workouts by Katya (WBK). She has several endorsement deals including with EHPLabs. Henry has 2 children with NBAer Tyler Herro. She has millions of followers on social media. Henry is 5 feet,2 inch tall and weighs about 120 lbs.
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Katya Elise Henry’s Diet
Diet Summary
Henry follows a vegan diet, which means she eats only plant-based foods and avoids everything that comes from animals, including meat, dairy products, and eggs. But avoiding animal products doesn’t mean that she only eats lettuce. She enjoys many plant-based replacements, including everything from vegan cheese to vegan hot dogs. Her daily go-tos include bagels, pasta, and shakes made with protein and/or fruit.
Estimated Macros
Medium Fat
Low-Medium Protein
High Carb
Diet Details
Get Educated
Henry was inspired by family members to make changes to her diet. She read up on veganism, and decided to make the switch.
Stay Thiccy
One of Henry’s daily staples is a ‘thiccy’ shake made from oatmeal, peanut butter, flax seeds, bananas, almond milk, cocoa powder and ice.
Nutrition for Moms
Henry says new mothers can rebalance hormones and recover faster from pregnancy if they include protein, complex carbs and healthy fats in every meal.
Veganism Doesn’t Mean Missing Out
Henry enjoys all sorts of vegan versions of regular foods, including vegan cream cheese, vegan bacon, and vegan tacos.
What to Eat
- Balanced meals
- Plant-based foods
- Bagels
- Veggies
- Fruit
- Avocados
- Vegan pasta
- Rice
- Oatmeal
- Coconut milk
- Almond milk
- Vegan cheese
- Vegan yogurt
- Vegan meat replacement
- Water
What to Avoid
- Meat
- Dairy
- Eggs
- Animal by products
- Junk food
- Unbalanced eating
Henry on how she developed her diet
‘I started eating differently after watching my mom and sister. After getting educated on the subject, I decided to make a change myself.’
Henry on nutrition & motherhood
‘Pregnancy and postpartum life can be the most stressful times on the body and it is through nutrition that we can help speed up recovery.’
Henry on veganism
‘I wish everyone would change their lifestyle to vegan.’
Katya Elise Henry’s Workout Routine
Workout Routine
Cheers for Fitness
In high school, Henry was very keen to join the cheerleading squad. But they prioritized skinniness while she wanted more and kept working to get stronger.
Female Focus
Henry aims to inspire women everywhere in the world to improve themselves. Seeing others’ progress excites her more than her own.
Get a Snatched Waist
Henry focuses on all parts of the core, not just the abs, to achieve her impressive core.
Daily Dose
Henry considers exercise to be essential for her physical, mental, and emotional health. She finds a way to fit exercise into her day every day.
Don’t Neglect the Upper Body
While Henry is famous for her bodacious booty, she says upper body work is also essential as it contributes to the look of an hourglass figure. Upper body moves also tone the waist.
HIIT It
Henry recommends incorporating high-intensity interval training to boost metabolism and burn fat off those trouble areas, especially the gut.
Exercise Style
A Katya Henry Full Body Routine
Do 15-20 reps x 4 sets of each of the following exercises:
- Standing front raise
- Bent-over rear delt raise
- Kneeling triceps extensions
- Kettlebell swings
- Seated oblique twist
- Goblet pulse squats
- Single-arm kettlebell curls
- Standing calf raises
- Single-leg deadlift
- Bent-over rows
Henry on fitness for new moms
‘It can be hard to get back into exercise…however, the first starting point should be focusing on building your core strength.’
Henry on motivation
‘Do it for you and not for them.’
Henry on fitness
‘Health is an on-going, life-long commitment.’
Katya Elise Henry’s Supplements
Plant Protein
Henry loves her shakes, and she uses Blessed plant-based protein to make them. This vegan protein is made with peas, is gluten-free, and contains only natural, non-GMO ingredients.
Greens
Henry considers nutrition to be an essential component of health. If you don’t get all the greens you should, consider adding a greens supplement.
Weight Loss
Henry is sponsored by EHP labs. She recommends their caffeine-free OxyShred to burn fat. It’s a great pre-workout, and because it is stimulant-free, it can be taken any time of day, making it perfect for night owls.
Creatine
Henry also uses EHP’s Crea-8 with creatine and 3 amino acids (glycine, arginine and methionine) to build muscle, strength, power, and focus, and reduce recovery time.
Sleep Booster
Henry uses a sleep supplement to help her unwind and get to sleep faster.
Katya Elise Henry’s Lifestyle
Prioritize Sleep
Henry knows firsthand about the importance of sleep for new mothers. She says moms need to make sleep a priority to reduce stress and negative thoughts.
The Importance of Ritual
Henry says that creating a ritual to close your day can reduce stress, improve sleep quality and quantity, and boost creativity. For example, she sets up her clothes for the next day and does a little breakfast prep to save time in the AM.
Positive Affirmations
Henry recommends women speak positive thoughts aloud as another method for improving mindset.
Self-Care Matters
Henry is a big fan of self-care, including exercise, skincare, and journaling.
Stay in the Loop
Henry says that friend and family connections are essential for health and happiness, and that this is especially important after having a baby.
It Runs in the Family
Henry’s mom inspired her to become a fitness trainer. Her oldest sister Tanaya is a model and jewelry designer and social media influencer in her own right.
Henry on the importance of sleep for new moms
‘Increasing sleep can help reduce negative thoughts.’
Henry on her dream
‘I dreamed of becoming an online trainer…it was a big dream for a small girl from Miami!’
Henry on her passion
‘I have made it my mission to help women all around the world to reach their goals, gain confidence and learn to love the journey to become the best version of themselves!’
Henry on self-care for new mothers
‘Make time for yourself and do self-care activities…[and] be kind to your post-baby body.’
Recommended Products
WBKFit Workouts & Meals
WBK Apparel, Swimwear & Accessories
Resistance Bands
Barbells
Weight Plates
