Kori Propst Athlete Profile

Kori began competing in 2005. In 2008 she won her Pro card at the Mid-America Pro-Am Professional Bodybuilding and Figure Championships.
Kori Propst

Quick Stats

  • Kori Propst
  • August 8th, 1978
  • Evansville, IL
  • 5'2"
  • 105 lbs
  • 20
  • Back
  • Sumo Deadlifts
  • Legs and Back
  • Diet Doc Whey Protein Powder
  • Theresa Benedetto

Your Background

Competition History

  • 2011 WNBF World Championships - November 12, 2011 • New York, NY. Pro Fit Body- 2nd Place, Pro Figure- 3rd Place
  • 2009 WNBF World Championships - November 14, 2009 • New York, NY. Pro Fit Body- 2nd Place, Pro Figure- 4th Place
  • 2009 WNBF Pro US Cup - September 26, 2009 • Sacramento, CA. Pro Figure Champion, Fit Body Champion and Pro Card Winner
  • 2009 WNBF Pro Universe - June 20, 2009 • Springtown, Barbados. Pro Figure- 4th Place
  • 2008 WNBF Pro International - September 13, 2008 • Kansas City, KS. Pro Figure- 4th Place 2008 WNBF Pro Mid-America Bodybuilding and Figure Championships - August 7, 2008 • Evansville, IN. Pro Figure Champion
  • 2008 NANBF Natural - Open Figure First and Overall; Earned Pro Card. Open Bodybuilding First and Overall; Earned Pro Card
  • 2007 ABA/INBA Natural USA Challenge - Ms. Figure Open-1st and Overall. Ms. Physique Open-1st and Overall
  • 2007 NPC USA Bodybuilding and Figure Championships - Figure 5’2”-5’4” Athlete-14th
  • 2007 NPC National Figure Championships - Figure 5’2”-5’4” Athlete
  • 2006 Cyto-Charge Colorado State Women’s Figure Championships - Open Figure 5’2”-5’3”- 1st
  • 2006 NPC Junior National Figure Championships - Figure 5’2”-5’4” Athlete
  • 2006 The Mile High Natural Bodybuilding/Figure Championships - Figure Overall Champion. Bodybuilding Overall Champion. Bodybuilding DFFL Overall Champion
  • 2005 The Rocky Mountain Bodybuilding and Carol Semple Fitness/ Figure Classic - Open Figure 5’4” and under- 1st. Novice Bodybuilding Lightweight - 1st. Open Bodybuilding Lightweight -3rd
  • 2005 The Mile High Natural Bodybuilding/Figure Championships - Open Figure 5’2”-5’4”- 2nd
  • 2005 The Carla Sanchez Fitness Fiesta Figure Championships - Open Figure 5’2”-5’4” - 2nd. Novice Figure 5’4” and under - 2nd

Kori PropstKori Propst directs the nutrition and weight-loss program as the Wellness Director at The Diet Doc.  Licensed in mental health counseling and educated in exercise physiology, nutrition, and fitness, Kori guides her clients toward optimal health, impacting every facet of their lives. She also holds certifications as a personal trainer, lifestyle and weight management consultant, and she is an International Society of Sports Nutrition clinician.

Kori began resistance training in high school and her passion for exercise led her to an undergraduate degree in exercise physiology.  Enamored by physique sport and the changes she witnessed with her own training, she excelled and earned professional status as a World Natural Bodybuilding Federation (WNBF) bodybuilder, figure athlete, and fit body competitor. She has since won the Pro Mid-America and Pro American Cup Championships and was the runner up at the 2009 World Championships.

After earning her master’s degree in community counseling, Kori worked as an in-home multi-systemic family therapist specializing in cognitive-behavioral therapy, managing a team of clinicians in evidence-based practice. She is a licensed clinical mental health counselor and a licensed professional counselor.  Prior to assuming her directorship at The Diet Doc, Kori operated her own wellness company in Colorado, concentrating on nutrition consulting, goal setting, sport psychology, and training.  She publishes many columns in health and fitness magazines, newsletters, and for websites and is a featured columnist in Natural Bodybuilding and Fitness Magazine.  Kori also carves out time to teach a class at a local community college.

She is currently pursuing her PhD in health psychology and behavioral medicine. Her skill in implementing research-based, sustainable programming gives her clients the benefit of a multi-dimensional approach to permanent success.  She has created the Peak of Mind blog and an integrated nutrition and mindset program titled The Mental Edge for both the general population and competitive athletes. 

Why do you love bodybuilding?

It requires a strength of mind and body, a fortitude and determination that most cannot tap into, and if done with a balanced perspective, it demands an attunement to awareness.


What is your training philosophy? Please explain how you train on and off season.

My training does not differ markedly from prep to off-season.  I prefer to alternate between heavy and volume workouts for optimal recovery, but I love more hybrid, high-intensity workouts that incorporate low and high rep ranges.  I train 4-5 days per week and do cardio 6-7 days per week whether I’m prepping or not. During prep I may need to increase cardio frequency, but no prep has been the same.

If you have to pick only 3 exercises, what would they be and why?

  1. Sumo Deadlift: Best back mass builder.
  2. Push Press: I love training delts, and it’s the one of the best mass builders as you can create a heavy load.
  3. Box Squats.

What’s the best training tip you could give to others?

Pay attention to recovery and have a reason for the order of exercises, as well as the order of workouts from week to week. Don’t believe that training more is going to necessarily get you results. It’s not your training that will decrease body fat. Doing legs 2x per week isn’t going to make your “quads cut”!


What is your philosophy on nutrition?

It’s imperative for a successful prep and getting to your best competition body composition. I advocate not cutting any food groups out all the way up to stage time.

Give us a typical day in your off season diet:

My off season and competition prep diet looks the same- the only thing that changes are the macronutrient ranges. I eat everything.

Kori Propst Natural Figure Competitor

What are your favorite meals and foods?

Pita pizzas, sushi, salmon, peanut butter, jasmine rice, goat cheese, avocado, and butternut squash.

Favorite cheat food?

Sushi rolls with tempura inside.

What is the best nutrition tip you could give to others?

Be realistic; don’t create rigid food rules that will lead you toward binge eating. Just because you are prepping for a competition does not mean you have to eat boiled chicken and broccoli for every meal.

List 3 supplements that you’ve used to with good results, why you use each one, and when/how you use it.

  1. Diet Doc Whey Protein Powder to supplement my protein intake pre and post workout (www.dietdocshop.com); I use this year round.
  2. Glutamine (for optimal recovery and muscle retention) pre and post workout; I use this year round.
  3. BCAAs (for protein synthesis and muscle sparing when dieting) pre and post workout and cardio.

What brands do you think are offering the best products at the moment?

AST and Diet Doc.

What do you think is a good off season muscle building stack?

I use AST micronized Creatine Monohydrate (final few months during prep and 1-2 times during off-season).

What do you think is a good pre-contest/fat loss stack?

I’ve never used “stacks”. The best thing you can do for fat loss is adopt a nutritional strategy that is right for your unique body and not cut carbs out of your diet.

Advice For Others

Kori PropstWhat are the 3 best tips you’d give to someone thinking about competing in natural bodybuilding?

  1. Find one person to rely on for your competition prep.
  2. If you’re not having fun, it’s not for you.
  3. Work on your mindset—this is not a sport focused completely on our physique. If it were easy, everyone would do it.

What is your best advice for looking your best on competition day?

Make sure you have a competition prep coach who can bring you to your best peak- that means coming to the show in the best condition possible and tweaking your nutrition the entire week leading into the show based on the flux your body is in. If you are looking at a piece of paper and just following a preset game plan without changes being made, you will not look your best.

How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?

Surround yourself with positive people. Assess your expectations. Identify how you’re getting in your own way—are you too restrictive with food choices? Isolating yourself from those who are important to you? Developing disordered eating habits? Cutting carbs completely out?  “Trouble staying on track” can be related to both physiological reasons as well as psychological.

How Can People Contact You?

How can people contact you?

I can be contacted through email: kori@thedietdoc.com; Facebook; www.dietdoc.com; www.perfectpeaking.com, and Twitter:

Blog: http://peakofmind.wordpress.com/

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1 Comment+ Post Comment

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Posted Sun, 07/04/2010 - 23:01

You have no idea how much of an inspiration you are!!! Having the opportunity to have competed with you was one of the most rewarding events in my life yet! Beautiful in and out!!! Keep it up!