Off The Vine with Kaitlyn Bristowe - Katie Austin | How She Got the Sports Illustrated Cover (After 4 Tries!) & Why She Swears by 20-Min Workouts!

Episode Date: May 27, 2025

#844. After hitting it off last weekend at the Sports Illustrated Swimsuit event, Kaitlyn and Katie Austin are back together—this time in LA—for a real, raw, and refreshing conversation! Katie opens up about her inspiring path from college athlete to SI Rookie of the Year (with her best friend, no less!), and how years of rejections led to the “yes” that changed everything.They talk about the power of female friendships in a competitive industry, finding your confidence after feeling lost in your 20s, what it really takes to prep for a major photo shoot (hint: no crash diets here), and Katie’s passion for helping women feel strong, not restricted. Plus, growing up with her mom—fitness legend Denise Austin—and how that shaped her approach to food, movement, and mindset today.This is one of those episodes that’ll leave you smiling, motivated, and ready to eat the damn bagel.If you’re LOVING this podcast, please follow and leave a rating and review below! PLUS, FOLLOW OUR PODCAST INSTAGRAM HERE!Thank you to our Sponsors! Check out these deals!Booking.com For the bookings you’ve dreamed of, list your property on Booking.com!Progressive: Visit Progressive.com to see if you could save on car insurance.EPISODE HIGHLIGHTS: (4:35) Katie shares how she finally landed the Sports Illustrated cover — after four years of “no.” A vulnerable and inspiring story of perseverance and rejection turned into success.(23:55) The “70% Rule” that changed Katie’s mindset on fitness, food, and life. This practical philosophy helps her stay consistent without aiming for perfection.(30:40) Why Katie swears by 20-minute workouts and how she actually fits them into her day. Her take on efficient movement that works for real schedules and real people.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Okay, listen up if you love a good slow burn romance, and let's be real, who doesn't? You need to check out the new Audible Original of Pride and Prejudice. It's an intimate performance that literally makes you feel like you're right there swooning with Lizzie Bennett and Mr. Darcy. Marisa Abella as Elizabeth and Harris Dickinson as Darcy, I'm obsessed. So whether it is your first time with Jane Austen or your 50th, this version is such a fresh, fun listen. Go to audible.ca slash Jane Austen to dive in. You're listening to Off the Vine with Caitlin Bristow.

Hey, Vino's, real quick, if you are listening right now, which obviously you are, you wouldn't be hearing this, can you hit the subscribe or follow button on whatever platform you're on? Please, that one simple thing helps more than you even realize it allows me to keep growing on this podcast and making these episodes the best they can. possibly be obviously for you. That's the only favorite I'm going to ever ask. Okay. It truly means the world to me. Thank you. Now let's get into it. Hey everybody. Welcome to Off the Vine. I'm your host, Caitlin Briss. So today we have Katie Austin in the studio who I just met over the weekend for Sports Illustrated. She is a model. She owns her own app. She's an entrepreneur. She's a recipe developer. She's a D1 lacrosse X friggin athlete. She does it all. Her mom is like an icon in the fitness industry too, like did the VHS workout videos, traveled everywhere. She's not just her

abs. She is smart. She is driven. She is motivated. She literally can do it all. And we were like this as soon as we met. So enjoy my conversation with Katie. They're like, we'd love to have her host a thing at the Sports Illustrated weekend. And I was like, yes. Oh my gosh. And so I went, and it was all very last minute. And there was something, you know, when you feel like you're meant to be somewhere? Yeah. That's how I was feeling that whole weekend. I mean, I fell in love with you, number one. I think everyone did. Everyone loves you. No, no, you just like fit right in. You know what mean? Like you really just, you got along with everybody. I mean, obviously, you got along with like everybody, you're so good at bringing out personalities from all of us. And I feel like,

you know, there were so many different panels that like every single day. So basically for those you guys, you know, that weren't there, we did like this SI Social Club. Yeah. And Caitlin hosted all the panels. How many did you do a day? Did you do like eight? Yeah. That's a lot. It was like four a day, but over three days. Yeah. Yeah. Yeah. And, It's always a lot, and I just feel like that's really hard to be, like, be thrown into, and I just love you. Oh, my God, I love you so much. I felt that way about all the women. I couldn't believe how kind and welcoming everybody was. And I just, I'm telling you, I was walking through the airport. I went to the bathroom and I have this thing that I do where I ask for signs from the universe that I'm, like, supposed to be somewhere. And I always ask for blinking lights and, like, obvious blinking lights. And I walked into the bathroom being so grateful this morning when that morning that I left when I saw you at the airport.

I walked into the bathroom and the light was just blinking over my head. And I was like, because I almost didn't go because it was so last minute. And I was like, I'm tired and like, but I felt something like this was, I was supposed to be there. And it just, the empowerment amongst all the women, everyone was so kind. It felt like such a family. Like the Sports Illustrated family is so special. It really is. And I'm happy that like you experienced that because I feel like I can go on and on and say it.

Like if I was just, you know, a guest on your podcast right now, Oh, it's a family. It's like embracing it and sisterhood and supporting women and it's so fun. But like you actually experienced it and you understand what it's like even just getting to know someone in one day or even an hour. Like you were just in it and it was so much fun and I'm so happy you experienced it because it's so amazing. And it is like a family. It really is. The special like everybody is rooting for each other kind of thing.

And it was good for my mental health because I always grew up being like, I need to be a model. And like if I'm not a model, I'm not. And I, like, have always had this, like, body dysmorbia. And then to see Sports Illustrated celebrates, like, every size, shape, and color. Totally. It's just, it was so cool. I feel like, like, I literally came out of it. And my girlfriend Bailey was like, you, like, that was something important for you.

Like, I walked away with a lot from it. Yeah. It was really cool. Honestly, that means a lot for me, too, because you are, we're so special that weekend and we loved having you. And it really is like that. And it's not just, like, the cliche, like, empowerment, sisterhood. No. it's real. No, it is real. It's real. I even feel the way that you're saying, talking about

it, like, it's so empowering, but I don't know how to express it any other way. Right, because they're the, what are they, the words that everyone just uses, empowerment, authentic, the buzz words, exactly, but it actually, it's how I feel. And when I first entered Sports Illustrated, I feel like I've, you know, worked alone my entire life, not necessarily alone. I've worked with my mom and some other creators. I didn't realize your mom was such a legend either, by the way. But we'll talk about that, yeah. And, you know, I worked in sports. I was, I was a sports host for a while so I had co-workers of course but for the last five years you know leading up to sports illustrate especially I've felt very alone in what I do yeah and to have this whole other

part of my career that is not really tied to my influencer life and my fitness and my recipes just such such a different way of my career it feels so fun to have these girls who support me I mean I'm texting with camille and Nicole literally this morning it's so fun to have these like I don't want to say co-workers because they're not, but they're friends in my, in this, you know, group, in the industry, in the industry that feel like they actually care. Well, and those women specifically, they're just, they've been doing it and they're the, oh, geez, but they're so wise and they, like, take you under their wing. Yeah. And they just have, like, real conversations and they're real people with real insecurities, too. And it's just like, oh, I just loved it. I was like, you guys are not

getting rid of me, even if I have to host anything for my life. I want you to come back. Do it every year. I want to come to Miami with you guys so bad and just continue to be duty. Like, I'm just going to be that girl that's taking it along. I love it. Okay, so you won the Sports Illustrated Swim Model Search. I did. Which is freaking awesome and wild, and now you're on pages of Sports Illustrated.

And you've been named co-rokee of the year. Yeah, with my best friend. So, you know, going back to SI and what we talked about, I always really wanted to be in it because of how amazing all the girls were looking up. And honestly, I was an athlete my entire life. I played lacrosse in college. I sure did. Yeah, that's a bad. That's a fun back to the panel.

Yeah, exactly. I'll listen. Yeah. And so I always wanted to be a part of Sports Illustrated. Yeah. You know, obviously hot girls. But at the same time, it's the community. It's the culture about it.

It's, you know, representation. And when I first audition in 2017, I didn't get it, obviously. I kept trying out. I kept trying out. Which I heard from a lot of women this weekend is that a lot of people have been turned down and you keep trying and you keep going. And that was you. you are not going to

all the time be noticed the first time when I tried out when I won there was 22,000 girls auditioning I know and then the top 15 and then I won with my best friend

and so it's like you have to keep trying to kind of get their attention and I mean at the end of the day I hate to say it but it is a competition so you have to keep trying and you know I did it since 2017 God bless

and finally got it in 2020 and you know it's honestly changed my life not only because it changed my life what I'm saying like in my career of course it's helped but really introduced me to you know you amazing women and and just like again like I said to go back to like being a part of this community it's something greater than what I'm doing and just posting on social media it feels really good that I accomplished it because I tried out for so many years too well it's like being an actor being a dancer doing whatever like the nose the rejection it builds character and it makes you be like it doesn't mean no forever it means this is not the right timing for you right now and I bet you're happy you got the yes when you got the yes absolutely actually if i got the yes in 2017 2018 2018 no thank goodness i did not get that yes because i would be ready i wouldn't really even know what i stand for or why i'm

doing it or know the brand message and honestly have a lot of confidence you know when i got it i was what was it 26 27 when i got it if i got it when i was 22 23 when i first auditioned i don't know who i was i was so lost in my life and so i got it at the perfect time and so looking for back. Thank goodness. I got it. The yes and the nose happened. It is one of my favorite thoughts is that what what is made for you won't miss you. Like I really truly strongly believe that with every bone in my body because same thing. I thought I was going to be a dancer and I just wasn't meant to because I was meant to do something bigger, which is go on the show and then have this podcast, which means everything to me and the people I get to meet through this. And it's just

same thing. If I went on The Bachelor, the Bachelor, when I was like 25, which most girls do, I went on when I was 30. Did you really? Yeah. Wow. So again, thank goodness. Thank God. You don't know what things I would have sat or done.

I was such a loser when I was 25. I was just different. I was a different person. I was, I just didn't know any better. I didn't really have any life lessons under my belt. Like I just didn't know who I was. And I just, yeah, I just kind of was like floating through life being selfish. Totally.

Yeah. Totally. I think that's just such an interesting, yeah, that you got picked at the right time. And then when you found out, you won, where were you? What were you doing? Oh my gosh. I had the craziest reaction of all time. The sports illustrator team still to this day is like, yeah, we've never heard a reaction like that. And I was like, oh, I'm insane, sort of, I didn't say. So I actually have the craziest story about when I won. It's funny you ask you because I feel like you don't even

probably, you don't even know, Caitlin. I don't know. I really don't. So basically my husband at the time, who was my boyfriend, we lived together. Yeah. And he, I was about to take him to the airport because he was going to a wedding that I wasn't invited to and I was so pissed. I was like, we lived together and not invited to this wedding. Anyways, that's besides the point. Again, everything happens for a reason. So just listen to this. I'm back to get in the car, I take him to the airport. All of a sudden, I get this call from, like, one of the team members of SI. And it was kind of like odd that they were calling me because I totally didn't think I won. I thought there is going to be a rejection call. Yeah. And so, like, all of a sudden, I just like shaking.

And I was like, hello? And they were like, Katie, you are a 2021, whatever it was, swim search winner, and I cussed them out. Shut the fuck, you f***, liar. I kept saying, no way, shit, shit, shit. And they were like, okay, calm down. It's like, five minutes. So anyways, they were like, I've never heard the reaction of just cussing for five minutes. I just couldn't believe it.

I was in full shock. Took my husband to the airport, and on, you know, my way back from the airport, I called my co-winner, Kristen Goff, and I had Kristen Harper at the time, who's my best friend of wife. and we won together. It was crazy. It was, it's still to this day when I think about it, it's like something we're going to tell our children

that we won this together and she's my best friend and we just live so close together and she's coming over for dinner. And so just having that together, that experience. So I called her and we, you know, we go out to dinner and we're like, okay, how do we celebrate?

We can't tell anybody we want, right? Oh, why? They want us to keep it a secret for like another week. And so we can't tell anybody just us to know. and we decided to send it to Vegas on a secret trip and it was the first time ever I flew on a private jet and we go to Vegas just for the day just to celebrate

we literally partying Vegas took a private jet home and it was the best day of my life thank God I wasn't invited to that wedding yeah and we were like you know social media these days is so amazing because you could share your life but it was such a fun weekend to share such happiness and secretively with your best friend and it was just So cool and fun. I've like never really even shared the photos from that. Were you always trying to like do it together? No. No, no, no. So we knew of each other beforehand. And we got, so the whole year process was honestly really long. I auditioned in August. I auditioned. I first actually

filmed my video in July, submitted in August, early August, didn't hear back until that I got top 15 until March. Then we didn't shoot until May. I didn't hear that I won until September. Oh, wow. So 13 months after I first auditioned, or did the tape of that year, I found that I won. So throughout the 13 months, you get really close to the other girls. And me and Kristen knew of each other beforehand. Her now husband, I was like friends with that whole friend group in my early 20s. And so I knew of her, always thought she was like the most gorgeous thing.

Met her at the Espies and she was just like the most angelic girl ever. We knew of each other. Anyways, we got pretty close during that process. And then, you know, when we won, we just got really, really close. Yeah. Oh, my gosh. Flying full sending to Vegas to celebrate privately on a private jet. Which was my first time. Oh, my God.

And by the way, I, like, walked in the private jet and I was like, act like you've been here, Katie. Act like you've been here. Never on a private jet. I'm like, try not to take photos. And you can't share any photos, obviously. And I'm like, try not to like take any photos. And I'm like, this is the coolest thing I've ever done. Oh, my God.

That was the same thing. My first private jet experience was I was getting flown to talk out a panel about podcasting. And this was like when podcasting was like really becoming a thing. And I got on this private jet, and I just, like, went all the way to the back, like, thinking, I don't know, lay down or something. And he goes, oh, is this your first time? And I went, yeah, he goes, you're going to want to sit in the power seat. And I was like, what's the power seat? And he's like, it controls the, like, temperature, the TVs, the blah, blah.

He's like, if you're flying by yourself, I was by myself. And I was like, okay. What? Yeah. You took a private jet by yourself. By myself. That is a cool thing ever. I was like, I was reading a book, sipping champagne in the power seat.

And I was like, cool. So my issue with that is, they were like, like, shams. campaign. It was like, you know, early. I'm like, absolutely. I'm like hammered by the time we even landed Vegas. They handed me these like ham and cheese little sandwiches. I was like, I really could get used to this life. I know. It's hard to go back after that. It's so hard to go back. It's a very easy life to get used to. I always think about Kylie Jenner, but then I'm like, but then everybody hates on her for having a private jet and we're doing our best. Yes. And we're doing a little bit more environmentally friendly, but not running the private jet. Yeah, exactly.

I feel like a lot of people assume, oh, you're fit, you're gorgeous. Of course you got it. But But like it is nice for people to hear that, no, it took years and it took hard work. I've been talking about this a lot lately with manifesting or wanting something so bad. It comes with so much passion, so much hard work, dedication. It's not just about thinking about it and getting it and being pretty enough to get it. You know what I mean? Oh, you're an athlete. I mean, you're a freaking athlete.

Also, I never had an agent and I just signed with an agent this year. Oh, wow. And I've been in the industry for quite a long time. Yeah. So I feel like also, you know, in modeling, usually in. an agent gets you in or you're with a top dog that gets you in. I was always by myself because in my opinion, no one will advocate for you as much as you do. I had an idea the other day and I sent it out to like, you know, people on my team. And I was like, yeah, sounds good,

sounds good. And then I was like, you know what, F it. I'm sending this out myself. May the pitch check myself. I still do all that stuff myself because no one will ever believe in you as much as you do. It's so true. And I feel like that shows the hustle and the grind and the passion too that you're willing to put this, you know, you're not just relying on somebody else to do it for you, you're like, no, look at me. I'm going to do this for myself. Totally. And it's about building those relationships personally. Because there's so much talent in this world, right? You know, anyone, honestly, anyone could be an SI swimsuit and anyone could be an influencer and anyone could start a business. But like building those relationships and being a good

professional, kind person to work with, I think anyone could snip that out. Yeah, I agree. Not even SI, but, you know, the world if you're posting online, being a good person, being professional and showing up as you are is a really important aspect of it. Yeah, which I think it's a rare skill, if you want to call it that, for somebody to just be authentic in this kind of world of social media. And I feel like I weirdly, not to, not to toot my own horn, it's actually like the opposite. Self-deprecating? No, I feel like sometimes when I meet, just the other day, last week I went on something

and they're like, wow, you're so kind to work with. Thank you. And I was like, yeah, no shit. Like, are other people mean? No, and isn't that funny? No, it is because I do feel like it's hard to come across. You can come across all the talent in the world, but to have kind people. I do, I do feel like that's hard to come by, which is sad.

Yeah. And, you know, my mom and dad have always said that, and they both have built empires in their own right, but my mom will always be so kind and nice to anyone. It doesn't matter who you are. You know, it doesn't matter if you're the waitstaff. It doesn't matter if you are, you know, cleaning up after us or whatever it is. Like, my mom is the kindest soul. And that's just how I was raised, so I don't know any difference.

And my dad is, you know, like high up in the NBA world and he's always so nice to every single person. He even says, you know, at his level right now, he is, you know, a president of a company and he will still go get coffee for his clients. Of course you will. Because that's just... Because it shouldn't determine how you're treated based on what you do. Yeah. If you're, you should just be treated like a kind human being because of who you are. A hundred percent, right.

I know it is confusing. I always just thought it was because I was Canadian, but I think it's how you are nicer. Well, no, I do think it's how you're raised. Your parents, obviously, like, had important life lessons and they've been in the business and they know, you know, the hard work and kindness that it takes to really succeed. I mean, you can succeed, but I think if you're, if you are being talked about as a kind, easy person to work with that's like i think the highest form of flattery yeah like no it's it's crazy how you know you know other people aren't is i know oh i've heard nightmare stories same i heard nightmare stories

so we were obviously just in new york for all of that fun how do how do you prepare for that kind of weekend because like to prepare for a shoot you're what does it what does it take to prepare for a shoot is what i want to know so I guess to prepare for a shoot. Like, are you lifting heavy weights? I don't really, you know, I don't do anything that different. I know it's annoying to hear. I do something, little tweaks, little tweaks.

But I'm a type of girl who works out five days a week and I eat pretty healthy. It's kind of your brand. 70% of the time. Yeah. Not even 80, 70% of the time. Okay. And so I don't really do anything that crazy different. Also, SI accepts you as you are.

It's not like, let's lose weight and tone up before. No, that's what I loved about them. Right. It's just really about feeling your best self. And again, that sounds so cliche. And it's like, no, give me some real hard answers here. But what I do is I eat the exact same. But one thing I do is I don't eat after 8 p.m.

Just doesn't, you know, sit well with my tummy. It helps me with digestion. And I get more energy in the morning, like work out and do the things that I love. If I don't eat after 8, I go on a 20-minute walk every single day. That's for great low-impact cardio. But it's also, like, on addition to my workout, but it's also really good for my mental health. I'll put on a podcast or some music that I love. And, you know, I try to get.

get really good rest. Yeah. Because usually for the shoots, you're on a red eye the night before. I was stuck in the Turkey airport my first year and I had to sleep in the Turkish airport. Oh my gosh. And that's where I was the night before my shoot. Oh, gosh. You want to just make sure, even launch weekend, you want to just make sure you're going into

everything well rested. Yeah. Because sleep to me is my mental health. Oh, I am right there with you. We're both like talking. We're both like that. No, I am so brain dead right now. I feel like I'm, I am so right there with you, that rest is so important for mental clarity.

And to be your best self, be on, feel good, feel confident. You want to mentally be prepared just as much as physically. Oh, absolutely. And I think that's what it's every, yeah, I think that's what it's all about, really, especially when you're shooting and you have so many cameras on you. And, you know, the whole team is almost looking at you. You want to feel confident. Yeah.

And come on, let's be real. We're not going to really lose that much weight in two weeks or, you know, when you get the call. And you're not going to really. totally change your body. That's not what it's about. It's wonderful to have goals. Yes. But at the same time, when I have Miami Swimming coming up next week, it's really just getting rest before Miami. Yeah. Because I know I'm going to be exhausted after 11. Oh my gosh. What is the different? New York, is it going to be the same as New York or crazier? It's going to be crazier. Really? Yes. Oh my gosh. You're going to hit 11 so hard. I love 11. I know it's so fun. I love it there.

I do. My husband's like, I've never been to 11. I'm like, good. We're going to keep it that way. Yeah. I'm going, you're not. Absolutely. What was your favorite? moment from this past weekend in New York. Because you hosted like some workouts in the daytime. My favorite moment was actually bringing my mom. Yeah. What a treat. So after five years, it's been five years an issue. I've never brought my mom. Really? She's been just dying to come. She's so proud of me. She actually walked Miami Swin Week with me in 2022. What? Yes. So she just still to stay. Because she's like a fitness icon, right? Yes. So for those who don't know, her name is Denise Austin. And she had VHS's DVD, showed on TV show for 24 years on ESPN and Lifetime.

So she's like a pioneer in the fitness industry. And everyone thinks, by the way, that she was in SI swimsuit because I just, I don't know, she just made me like comments so much on the inside channel. She's like, in the family already. But she's ever been to launch. And so my best friend, Kristen, is pregnant and she couldn't come. And my husband is like, okay, I've been to four years. I'm good.

I have some work. And I'm like, who is my friend? plus one for this weekend oh mom want to come i like call her she's like yes absolutely okay what i wear blah blah and like oh my gosh the fact that i've never really invited her i know that sounds like kind of mean of me but at the same time i never even thought about it well yeah because you're like oh bring my husband or best friend yeah right i had my husband my best friend there was kind of my own world and i'm always a plus one in her life i've always been a plus one in her life since i was born yeah and so i kind of just had my own thing and then it was so special her meeting like my photographer

my makeup artist my hairstylist and everyone on set and they all just like fell in love with her obviously she is like a little polypocket fun like size amazing yeah she's insane like actually insane yeah and so having her just experience that she got home she was like i'm so tired i don't know how you do that that was a lot but it's fun that's so cute yeah she was just adorable i've i just loved meeting so many different personalities. A lot. Yeah. But like in the, like say I went to a bachelor event or an influencer event or something, I usually get very overwhelmed and like kind of shut down. But I felt like energized by everybody there. It's a safe space. Yeah. You feel comfortable. I mean, Caitlin, I also feel like you have that energy yourself. You know what I mean?

Like you are also a safe space for all of us, if that makes sense. So like it was very reciprocated. Like, I told you things on Saturday. Now I'm like, so, Caitlin, let me tell you about my ex-boyfriend. Like, you also have that safe space. So it's not just us. Because it takes, but it's like reciprocated, you know? It's, I don't open up like that or let people open up like that unless I'm feeling comfortable myself. Right.

So it's both way. Yeah. It's mutual, baby. It's mutual. Otherwise, you'd know. I'd be like, oh, I'm, I'm out of here. I'm out of here. My favorite part was watching you to work, I think. I'm like so sore. I came home so sore.

Oh my gosh. I showed videos of my husband. I was like, do you, would you want to see these videos? Like, actually, turn it off. Turn it off. It's too much. My favorite is, I want to see the video of me trying to, I like, awkwardly was trying to twerk beside you in the like worst way possible.

Like, I was basically humping the table. But then you came out with this sashay ballroom dance move and I was like, what the hell? Enough with my twerking. I want to see the classical moves. I was just in a couple butchadas or something like that. I was with Sasha from. dancing with the stars the other night and he was like I was like can we do the whisked

trend of like ding ding ding to do you know that thing of course I do and he was like please I am so whisked out I'm like just teach me how to do it oh my gosh you're so good I loved it so much I love dancing do you me too it's just so fun it's so good for your mental health it's you're I always tell this to people I'm like I don't care if you're a good dancer or bad dancer or whatever if you're on the dance floor you are so in the moment you're present you're having fun I agree nobody's dancing having a bad time I literally just read a stat the other day that said, like, one of the top things you could ever do for your happiness is just break out into dance.

Ah, yeah. And if you feel like you're sad, I know it sounds so cliche again, if you feel like you're sad, just literally blast your favorite music and start dancing, it instantly, that's how I warm up, actually, for my workouts. I have this intuitive coach, and she does Kunalini yoga with me sometimes, and we'll do different things every session, but she will just make me get up and dance sometimes to either start or finish the best and i'm like there's something when you're done i'm like i just feel lighter i feel happier i feel joy and that's what dancing i've always just felt joy with dance i agree

yes the past well i saw it in your butt thanks kate when when we talk about you know the inspiration of all these women and sports illustrated what do you hope younger girls take away from seeing you particularly in s i good question hard question I feel like, I mean, going back to joy, I think just being happy. And I feel like I'm saying the lamest things. But I do feel like people can, I hope, they can understand that I'm just so genuinely content and happy in my life that I think being happy is first and foremost before any career moment, anything else is just being happy with where you're at.

And loving yourself in a way that no one can kind of break that or change you and knowing what you stand for. Yeah. Because I think everyone, if you're trying about, for Sports Illustrated and you don't really know the why. The why is really important and to know the purpose of why you're trying out for Sports Illustrated or why you're doing anything, right? True.

Is really, really important to knowing that purpose. Knowing the why for anything you do in life, I think that's a good message for anyone. And it's hard to find that. It is. And I feel really lucky that I know my why because a lot of people, you know, some of my friends, they don't know their why. And it's hard to find. What is your whole life?

My why is I really want to truly. help other girls and women feel their most confident self. And I know what it's like being so insecure. When I was 12 to 22, I was not a confident girl. Like it took everything in me to be where I am at today. And it's not an overnight thing. It took years and it still takes every single day of working on that. And I really want every single girl to love their life. And I love my life. And I'm very grateful. I have so much gratitude. And I understand I'm saying this as a point of high privilege to love my life of what my life is. But at the same time, I think every single person can switch that perspective and switch their mindset to loving their life. I know very successful

people who could be models who come from a great family who are not happy. Exactly. Yeah. And I think I feel so strongly about how we have one life and so treat your body right and why not make the most of it. And I think I get a little bit for my mom too because everything she says can be toxic positivity at the same time. Obviously, if you have feelings and you're sad, please take care of the feelings and you can be sad. Let yourself feel. But at the same time, I want every single person in this world to wake up happy because why not? Right? Our time on earth is so limited. Yeah. And so why not enjoy every second of it and live it? And it goes by so fast. Is that kind of how you built your brand, the Katie Austin brand? Like, because you're not just a face. You are a whole business.

And how did you build it? Like, what was the kind of moment you decided I'm going to go? do my own brand. Yeah. So I feel like going back to joy and happiness, I do think a lot of that comes from movement and eating well and cooking. I find joy in cooking. You have a lot of good recipes. Thank you.

Thank you. And so I think that's also the why behind why I do the workouts and the recipes. But why I started it is I was, as you know, a college athlete. And when I actually quit after two years and when I quit, I felt so lost. It was, you know, after my sophomore year, I'm like, What am I doing? I didn't work out for a while because my whole life I had a coach and I had a trainer telling me what to do. I had to be here at 5.30 and this is X, Y, Z, what we're doing. And I know my mom is a fitness expert and she does workout videos and is the queen of at-home workouts, but it didn't really hit me. And I remember after one of my first days when I was like, I'm going to start working out again. I would just, I ran for like nine months. And I was like, okay, I'm going to go to the gym today. I was so lost and intimidated. I looked around and all these hot USC girls were wearing full face of me. makeup and doing exactly like what they're doing. They're like deadlift and they would have know exactly what they're doing.

And I'm like, holy shit, I don't know what I'm doing to work to work out at all. And why am I working out? That purpose behind working out, I was so lost because I was always training to be a starter. I was always training to have a better 300th time or better mile time or the strength training test since I was in sixth grade. Six grade, Caitlin, I've always had those tests. Wow. So all of a sudden, when I'm 21 years old, I'm like, okay, wait, why am I training? And no one preps you for the, for the in between the transition, the, what am I doing?

And unlearning four hours a day of working out and working out for 30 minutes. And why I'm working out is for my mental health. And it's not, I'm not training any. I don't have goals. What am I doing? So it took me years to how to learn to work out for my body and what I like and what makes me happy, right? What's going to energize me? My whole life was doing workouts to exhaust me and exhaust my body. And I don't want to feel like that anymore. I don't want to also feel like I have to consume 5,000 calories a day to fuel my four-hour day workouts. I'm not an athlete anymore, but how do I continue loving to work out? Anyways, I started hosting these little college classes. I joined a sorority and started hosting college campus classes and started

making YouTube videos and posting them and then happened to me that my mom also did that her whole life. Yeah, that's cool. But my first workout video was when I was seven years old, so I'm acting like it was like this new thing, but it wasn't actually. You were always meant to be doing these workout videos. It's in your DNA, too. But it wasn't a career. Yeah, yeah. Well, then, yeah.

I never thought of it as, oh, this is. It was. It was, but I don't know. I never really thought of it because I always had to think of myself as I want to take this traditional route, right? So after college, I got a job for this show called SoCal Prep Insider that aired on Fox Sports West. I was a sports host there for two and a half years.

Just doing my little workout thing on the side. Yeah. Because in hosting, in the sports world, you make no freaking money. And so how to have two jobs. So I was like, what am I doing? I still felt lost at like 25 years old. Oh, God, 25 was like my most lost. Oh, gosh.

And you think you have it all together and you think you should have it together. But really, you're a baby. And by the way, you hear it a lot. Your 20s are just, you feel lost and your 30s are better. I'm 31 and I could never agree more. I am, like, thank God I'm not in my 20s anymore. Oh, that's how I mean I'm 39 and I'm like 30s are. It, and I, they're it.

Only hear that it gets better. Yes. Till 60, then you start getting like. Oh, my mom's 68, baby. She's so struck and doing all of these. Yeah. My mom's 72, and she's a firecracker. And like, yeah, okay.

My mom and dad, and my dad is 72, and they have more fun than I do. They can party harder and have more fun. How long have your friends been together? 42 years. And they traveled the world. They're taking like a six-week European trip. Like, I'm sorry. It just gets better.

Oh, I love that. Yeah. That's, yeah. Okay. I'm like, well, mine divorced, so I don't have, I don't have that example of love. No, I'm just kidding. But I do think like that's a good mentality to have as well, is that it can get better. 20s you are lost.

Some people are not. You bless the people who figured it out in their 20s. But still people are lost in their 30s. You have an app, which is so cool and it has workouts, but also, like I said earlier, tons of recipes. Which I always love because I'm creative in certain ways. When it comes to food, I'm like, I go to other people for InSpo. I'm like, that viral protein bowl with the cottage cheese and the hot honey, I'll eat that. My mom's water, and I'm so hungry.

Oh, my gosh. But how do you come up with your recipes and do all that? So I started making recipes when I was really little because my mom traveled a lot for her TV show. So basically what she had was a TV show. It was a traveling TV show of workouts in different hotels and in the Caribbean and everywhere. So she, I'm acting like she was gone along. She was a very supportive mom and a very, very involved mom. But my dad didn't know how to cook.

So it would be my sister, my dad, and me, and I just started cooking and I was really little and just like throwing things together. And then in high school, I just started cooking for all my best friends. I was very known for just putting together the most random things in a bowl. And I've always loved cooking. I started a little cooking show in college. It was called Kate. I think it was like college cooking with Katie or something.

I just, I've tried a lot of things that we've done. I've done a lot of things. things. And I pivoted a lot. And so now I do recipes that really I want to make sure that people can know that healthy eating doesn't need to be gross. It doesn't need to be plain. It can be very delicious, very tasty. I'm a huge satisfying. Satisfying. Not sacrificing flavor. I'm a huge sauce girl. And so I love sauce. And so basically what I have loved the term healthifying, I healthify my favorite things. And that's how I really think about, you know, all my recipes. Last night, for example, I love spring rolls and I love cheeseburgers. So I combined the two and I made

cheeseburger spring rolls. And that was the recipe last night. And so I kind of just try to think about like water, because I'm a fast food girl. I love unhealthy food, truly at heart. I love chicken dinners. I love cheeseburgers. I love French fries. That's where my heart lies. I don't, I'm not a type of girl that wakes up and is like, I want kale. Kale and berries. No. All day, every day. I really do wish. But what I try to do is add nutrients and just healthify the foods that we already love and kind of spin it into a healthy direction. So I'm a big believer in adding things and not subtracting. So it's say I want a pizza. What can we add to the pizza to have higher fiber or higher protein rather than thinking about, okay, how can I make it less carbs? So I always try to

think about adding and not distracting. That's a good healthy mindset to have with food too. Yeah. Yeah. And I bet your audience feels that as well. Yeah. I could very confirm and say that I'm very grateful that I've always had an amazing relationship with food. I think that does come from being an athlete because when you're not afraid of eating. You're not afraid of eating and you have to fuel yourself. You think like my whole brain has been wired to think that food is needed and good and I need an abundance of it to perform my best. So that's how I've always been trained. Ballerina, not the same. Yeah. No, truly, though. Yeah. And so I do think it's like so instilled in us when we're little, like, and what we were, you know, in sports or dance or whatever it is.

And so I think an athlete mentality to kind of own that mindset when it comes to food is important. Yeah, that's cool. I like your spin on the recipes and making it, you know, making it like our favorite foods, but like you said, adding and not taking away. So what's your favorite food? Oh, God, everything. My favorite food in the whole world is sushi, and then next to that is just like any kind of pasta. Okay. I hate to tell you, but I don't eat sushi because I don't eat seafood, but it's not because I don't eat anything. I will eat avocado of sushi.

I actually make really good avocado, like crispy rice. But pasta, what I love to do is I just put in a shit ton of veggies into it, and I chop it up really, really fine. I grate my zucchini in, like, a bowl in a sauce. I do carrots, onions, even mushrooms. If you're doing any sort of ground beef and you want to. to add nutrients to it. Chop in some, like, dice, mushrooms really fine. Put it in the ground beef and no one will even know. Also, it's very budget friendly. So it'll, like, increase your meat if you're looking for to adding meat. Because I'm always just cooking for one over here.

And so I'm like, I'll freeze stuff all the time. And then if I'm like, oh, I'll just take that out of the freezer and have that for dinner. Like, I do feel once, it's just as long as I'm home. God, I'm on. Yeah. It's hard. And also meal prep. It knows I love airplane food. Are you being real or sarcastic? I can't wait to get on my plane tomorrow to have airplane food. What's your favorite? Well, first of all, Delta, shout out to Delta. They have Shake Shack burgers on their flight.

Yeah. Okay, I was on a Delta flight to launch. Yeah, I had John and Vinnie's on Delta. Yeah, they have the meatballs. Insane. I know. Insane. I was really torn between the John and Vinny's meatballs or the Shake Shack burger.

That actually is incredible, and I will say calories don't count on an airplane. No, they do not. They don't. Or at an airport. Or an airport. Or a hotel. But that's where I always am. Or your bed, or your own kitchen.

The weekend, obviously. That's so funny. Okay, well, what is your honest take on how toxic fitness culture has become online? Because I do see a lot of different recipes or different certain things. And there are really good ones out there, but I think there's a lot of toxic information with fitness and food. And skinny talk these days. What the hell, man? Backwards.

Why are we reverting back? I hate it. You know, and I don't want to, oh gosh, I don't know how to even put this correctly, but, you know, in 80s and 90s when my mom, did her workout videos. And not just my mom, it's everybody. It's everyone in that era was how to lose weight fast and how to get rid of your cellulet and all these things. It was all about the aesthetic and losing weight and, you know, some of those diets they had. It was one ounce of cottage cheese with black coffee. And that's it for the day. And it's crazy. And I do feel like we're kind of reverting a little bit back to that on social media. And it just hurts me because

people don't realize how impactful that what they see on social media is, right? Like even the younger generation, and I thinking, you know, when I'm thinking about having kids and a daughter, it's like, oh my gosh, these things that they are seeing online can really, really be hurtful to their mental health and eating. And misinformation. And misinformation, right? And so I do feel like there is one side of me where it's like, thank goodness, there are so many people talking these days on fitness and working out. And we love how much, how many more people are moving these days. But at the same time, like, I really just hope that everyone knows, number one, their influence. And number two, we can leave it for people who are the experts to talk about that. Because by the

way. I am not an expert. I'm not going to sit here and say I'm an expert in nutrition. Do I love to cook and do I love to, you know, eat intuitively and all these things. And I know what's good for me and what's not. But I'm not going to sit here and tell you about all the macros that I ate and why. You know what I mean? It's so different depending on different people too of what you need and what your body reacts to. Right. So I would just say, I hope you can leave it for the experts, but there are so many opinions and there's so many things going around the world these days. So bottom line, just do what works for you. Yeah. I mean, that's all you can do. And do your best. I Do your best and do your best.

And don't compare yourself to other people online. If someone on Skinny Talk is eating will not touch a bagel, okay, again, what I go, what I say earlier, we have one life, eat the faggle, eat the pasta. Yeah. Like obviously, no. I like the 7030, not 80, 20. Yeah, 70, 30. Yeah.

And also, let's fuel our bodies with things that are going to make us feel good and have longevity of life, right? I always say do cardio because it's going to help your heart health. I'm not going to say do cardio because you're going to lose weight. Yes, scientifically, you will lose weight if you are doing cardio and you're in a calorie deficit, of course. But at the same time, if, you know, you're doing cardio because you are trying to, you know, prevent anything to do with your heart, you know, a heart attack and have a healthy heart. Let's do it for that reason. Right.

The cardiovascular elements of it, your actual health. You don't have to be like a runner. You can walk. You can just move. Totally. Like, let's think about the actual health. What is calorie deficit? Deficit.

So when you eat less calories. So basically, you know, if you go to nutritionists, so for me, it's like I usually eat around, you know, 2,300 calories a day. And if I want to lose weight, I would eat around, you know, I would go in a calorie deficit and it depends how much weight I want to lose and how fast. So if I'm eating 1,500 calories a day or 1,800 calories day. So to lose weight, it is, you do have to go into that calorie deficit. Okay, got it. And you talk about realistic fitness. What does that look like for you personally?

Is it kind of everything you just said? like just moving your body, eating 70, 30. Like, is that just like basically everything we just said? It's also knowing that 30 minute workouts can do so much for you. And 20 minute workouts, I just came out with a program on the Katie Austin app. That's 20 minute workouts a day for 20 days because I feel like we're so busy. And sometimes when you even think about going to a workout class driving there and paying a lot of money. And in LA, they're like $32.

And, you know, it's sometimes unrealistic for your schedule, right? If you can do a 20 minute workout at home, I just want people. to realize what that can do for your life and how you can fit it into your lifestyle because anyone could do something for 20 minutes and you just wake up 20 minutes earlier yeah it's so true and what 20 minutes can do over time because I think a lot of people we all want to see instant results but really just 20 minutes and over time you'd be like wait I actually do notice it and like you said you're driving somewhere but I always think about it too when I'm in Pilates I'm like we're just like listening for a lot of the class too and then by the time everything's

said and done it's probably like 25 minutes with your break that you're taking. So really, like, you can get a lot in in 20 minutes, and it does make a huge difference. And for me, when I do a 20-minute workout in the morning, I'm a huge believer in a morning workout because it sets up your entire day for success, and then you want to eat healthier, right? If I just, you know, even just if you're doing a 45-minute workout, yes, you want to eat healthier.

Do you ever feel that way when you do a 20-minute workout? You just feel like you want to eat a little bit healthier? Yes. And that's why when I, it's the same thing as when I go on trips or vacations. I'm like, I'm going to eat like shit, and then I get on that train of like, well, I already have that, so I'll eat this. And I mean, I already was drinking, so I'll do it. But I get home.

And when I get on like, go workout, I'm like, I want to eat healthy for the whole day. I want to feel good because this feels so good. And then I sleep better. Exactly. And even when you're traveling a lot, I know you travel a lot, I travel a lot. I travel right now every other week. Doing the 20-minute workouts wherever you are keeps you in routine. So when you get back home, you don't feel like you fully have fallen off track.

It's something so doable. Also, you enjoy your vacation. that way. And it's not because you earn your cocktails. I hate that. It's not that. I don't like that at all. That's part of the toxic fitness industry. I think is. You've got to earn your drinks. I don't know. No, no, no. No. You're doing it for to keep yourself on track, mental clarity. Energy. Energy. Productivity. Oh, my God. I'm so much more productive. Oh, me too. If I wake up and work out, my whole day has changed. Yes. Yeah. I agree. Even if it's 20 minutes, people. Did you realize as a kid how famous your mom was? Not really because we lived in Virginia. I grew up in Virginia.

And so, not really. But people would come up to her in the grocery store and be like, you've changed my life. I will never forget one girl coming up to my mom in the airport and being like, I love you so much because you helped me divorce my husband. And I was like, that's funny. I really like that. That's awesome. That's cool because she gave her the confidence to get out.

Oh, I love that. That's awesome. So it's bigger than working out, you know? And wait, was your dad a professional tennis player? He was, and then now he is an agent in the NBA. And I know, by the way, I said, I know. ever on an agent, but he does only sports. Yeah. That's so cool.

Yeah. Your parents are cool. So he represents some top athletes, and so everyone doesn't really understand. I call myself America's biggest bandwagon fan because I will cheer for every single different team possible. But like athletes get traded all the time. So my whole life, I would cheer for one team. Then a year later, I'd cheer with the other one. Wherever his client is, I'm a fan of that team. Who you a fan for right now? It'll always be, well, not always. I think so. He represents Stefan Curry, so Warriors

through and through and through and through. And one time, actually, when they won, he got a rain because he had five players and the Warriors at once. Oh my gosh. So that was like, I think that's 2017. That was fun. Yeah. I was really fun.

Because I love sports. And if my dad was an agent, I would be like, this is awesome. And also, maybe I shouldn't say this. I'm getting to the point where I want to like talk about, not talk about it more, but like go to more NBA games and use it, not use it because he'll retire soon, right? And so I'm like, I want to go to more NBA games and experience. these things. I've had this really cool thing in my, like right here, my whole life, and I've never really used it. Ever. Ever. What, does your husband love it? Yeah, he loves it.

Yeah. But my dad is really big on never asking anyone for a favor. Like, he never will ask a favor. He's a very humble guy. And so I'm finally, I'm like, dad, can we ask one favor to this guy? Come along with him? And he's like, no, we don't do that. Yeah. Like, damn. I like that too, though. He doesn't do it. Yeah. He will not do it. That's funny. Yeah. What is his name? My dad's name is Jeff Austin. Jeff Austin. Shout out to Jeffrey. Oh, Jeff.

I like you. I always have people at this part of the podcast tell a confession, something embarrassing that you would like to share with, I call it the class, which is my Vino's, my listeners. Yeah, so I got this from your producer beforehand. And I was like thinking about it in the car right over. And I was like, I have a really, really, really, really embarrassing one. Great. But it's kind of TMI.

Great. Okay. Oh, God, that's even better. I'm like, I really hope if my mom or dad are listening to this podcast, you're going to, like, turn it off right now. Okay. Mom and Dad. Yep.

By the way, he's my husband now. So actually, you know we have sex. So I guess it's fine. Yeah. Okay. I guess it's fine now. Yeah. So, so embarrassing.

And like whenever I'm starting to tell us, I'm like actually like getting uncomfortable. But basically I started dating my husband in the pandemic. Like high to 2020. We met on a dating app. We met up and we were hanging out for a little while. And I'm like a two year old and I'm 31 years old. Like get over it. And so we had sex and basically, by the way, shout out to my husband.

He would not have sex with me for a while. I tried to have sex with him multiple times and he would not have sex with me. Really? Yes, and I was pissed. Wait, at the beginning? I was like, have sex with me, have sex with me, have something to me, and he wouldn't. He's like, I really like you. And I was the one being like, I was sex with me, what the hell is going on?

So finally, he has sex with me. Oh, no. And I'm a little tipsy. Yeah. And I look him dead in the eyes while he's on top of me. and I said, I love you. For the first time? Oh, oh, we've known each other for two weeks.

Maybe, no, wait, less. Eight days, eight days, been hanging out. Oh, my God. I said, I love you. Oh, my God. Yeah, so. Did you start crying? I, he literally stopped.

He was like, what the hell? Stop having sex with me. I said, I love you, literally the first time we were at sex. About two minutes into it. By the way, again, can I just preface and say, it was 2020, high to COVID. I hadn't seen a man in quite long. Like months, right? I haven't even seen a man in months.

Okay, I'm going to be locked in my room. And you did love him. It's your husband now. Now, thank God. By the way, we didn't say I love you until seven and a half months later. It was like traumatizing. Oh, stop. Oh, yeah.

Oh, yeah. And so basically I said, I love you. I was like, uh, I'm just going to forget about that. We literally didn't even like finish having sex because it was just so awkward. Anyways, thank goodness. We were like around some of my other friends and my guy friends were there. So after everything, like we go out and we still like play a beer pong. whatever the whole nine yards and I mean small get together COVID I think there was eight people

and I'm in party in quotes eight people and so we go back out there the next day I'm like acting really awkward he leaves and the next day I'm telling my guy friends and they're like yeah he's never going to talk to you again he will never talk to you again I was like actually sad because like I kind of like this guy and you're like I kind of love him and like he's in the eyes and cried and told him that I loved him during text and and I was so embarrassed for he left me on red from that Saturday night until Tuesday around 6 p.m. And I've never felt more embarrassed and excruciating pain in my entire life of,

I mean, that feeling of that bad and you actually like him and you said, I love you during sex. And he hadn't texted you? Yeah, that's a tough one. That's a tough, but you bounce back. And you know what? What happened? How did you turn it around? We're married now. How did you turn the beat around? Tell them how you feel. I'm kidding. I think I just recognized it.

I just made a joke out of it the next time. I'm a pretty forward person, so I also had some liquid courage in me. And I think I just said something. I'm pretty sure he said that he's never been, like, FaceTimed, like, ever. No one just FaceTimed him. And I just faced timed him. Yeah. And I just made a joke.

Yeah. I just, like, made a joke on FaceTime about it. And then, like, brushed it off. And then he was like, okay, cool. Thank God. She recognized that that was fucking insane. If you don't recognize it, like. Self-awareness is hot.

Is self-awareness? you have to have it. Yeah. But that was really embarrassing for me. That's, that is pretty embarrassing and hilarious. And it's your husband now, so, which is really funny. Do you guys laugh about it now?

Like, do you ever just like in the middle of something sex? You ever just be like, I love you. No, I think he's still, like, terrified of me at all times. That is so cute. Wait, is he in the fitness world? No, what he's insane about working out and truning his body, right? He wakes up at 5.30, does his cold plunges out the whole nine yards,

the red light therapy, the meditation, the whim, half breathing. Wow, good for him. He loves it all. Oh, shit. Well, that's a good little mix then. But he's also in finance. Oh, he's a finance, bro.

He's 6'5. In finance. Does he have blue eyes. But he's in finance. That's amazing. I want to meet him. He's awesome. He's really, really great.

What's his name again? Lane, like a street lane. It's like when I introduced ramen like a noodle. Like a noodle. I love it. Well, where can people find your app and you on social media? They can find me. the Katie Austin app for all my workouts, very accessible, on-demand, travel workouts,

workouts that will go with you anywhere you're at, hundreds of recipes, easy recipes, categorized to your goals and just, you know, your lifestyle. And then Katie Austin on everything else. Oh my gosh. Well, congrats on everything. You're a badass and you're such a light. Thank you. I love you.

Thanks for having me. Thank you.