Introducing....Patty Foster
A Gem In Our Own Backyard
1 Dec 2006


The main offices of Natural Champion Enterprises are located in the picturesque town of Cartersville, situated some fifty miles north of Atlanta near the foothills of the Blue Ridge Mountains.  Cartersville is a relatively small community, so when someone told us about a female fitness and bodybuilding competitor who would be a good candidate for an article in Natural Champion Magazine, the person in question was not hard to locate.  And when we did, she turned out to be a virtual prototype of the kind of person we like to feature in our magazine: extremely fit, attractive and well rounded, with a life outside the gym – a proverbial gem in our own ‘backyard’


The gem in our own backyard is Patty Foster, who was transplanted here from New York (she was born in the Bronx, New York and moved to Suffolk County Long Island at the age of four).  She made the trek to Georgia when she was 34 years old and has lived in the Peach State ever since.


Now forty-three years young, Patty will celebrate her twenty-second wedding anniversary this December.  She and her husband, Ken Foster, who works out but does not compete, have two children: a twenty-one year old son, Kenny, who was a two time state wrestling champion, wrestled in college, and is now a MMA (Mixed Martial Arts) fighter, and a sixteen year old daughter who is also an athlete.  Jennifer had undergone two serious back surgeries and is just now getting back into tumbling and soccer.


Patty is a real estate agent in Cartersville, Georgia and plans to get her personal training certification at the end of this year.  She has worked out since the age of 18 but didn’t get really serious until after the birth of her son.  She says she couldn’t deal with the ‘baby weight so she began doing a combination of aerobics, calisthenics and light weight training.


It was not until 1990, after her daughter was born, that she really stepped up her weight training in order to get back in shape, as well as running and logging time on the stepper.  It was also about then that the trainers at Gold’s Gym in Cartersville, where she trains, told her she should compete.  She competed for the first time in August of 2006 and says she ‘loved it’.


Patty credits her husband, a ceramic tile installer, for his super support and says the staff at Gold’s Gym is ‘the best’ and make going to the gym a pleasure.


As far as her nutrition is concerned, Patty is a strong believer in eating ‘clean’ as this affects total health as well as physical performance in and out of the gym.  Whole grains, proteins and greens are staples of her diet and she tries to stay away from ‘white’ food like rice, pasta, white bread and refined sugar.


Patty tries to get to the gym four to five times a week, which is admittedly difficult because of her work schedule and that of her husband, plus the duties of being a parent, but she definitely feels the benefits of making the sacrifice are well worth it.  As she says, it’s a very empowering feeling, it keeps her energy level up, and besides the obvious physical benefits it aids in emotional health as it acts as a great stress reliever. 


Patty plans to continue to workout regularly, compete and hopefully get her pro-card.  She normally trains two to three body parts a day, with some type of cardio just about every day, and considers stretching to be a very important part of regime in order to stay agile and flexible and help avoid injury.



She doesn’t have set days for certain body parts, so long as there’s two, to three days of recovery in between, but the following is a template of how her workouts might go for a week:





Day 1


Dumbell Curls  4 sets of 12 to 15 reps.

Cable Curls – 4 sets of 12 to 15 reps.


Over Head Dumbell Extensions – 4 sets of 20 reps.

Cable Pressdowns  - 4 sets of 20 reps.

Kickbacks – 4 sets of 20 reps.



Lat Pull Down – 3 to 4 sets of 15 to 20 reps.

Bent Over Rows – 3 to 4 sets of 15 to 20 reps.

One Arm Rows – 3 to 4 sets of 15 to 20 reps.


Day 2


Bench Press - 4 sets of 12 to 15reps.

Flyes – 4 sets of 15 reps.

Cable Crossovers – 4 sets of 15 reps.

Incline Rotary Chest Machine – 4 sets of 12 reps.


Front Raises – 4 sets of 15 to 20 reps.

Cable Laterals – 4 sets of 15 to 20 reps.

Rotary Press Machine– 4 sets of 15 to 20 reps.          

Day 3      

Legs: (Legs are done twice a week)

Squats – 4 sets of 8 to 10 reps.

Lunges – 4 sets of 8 to 10 reps.

Dead Lifts – 4 sets of 8 to 10 reps.

Leg Extensions - 4 sets of 20 reps.

Butt Master Machine – 4 sets of 25 reps.


Each work out includes some type of cardio work, kick or groove class, the

treadmill or elliptical machine.

Abs are also done every work out: Crunches, Leg Lifts & Side Crunches.


As you can see by the accompanying photos, whatever Patty is doing, it definitely works!  In fact, she has such an outstanding physique that she is one of the few women who can easily compete in fitness, figure and bodybuilding competitions.  We at Natural Champion feel lucky to have such a ‘gem’ in our ‘own backyard’ and we promise you’ll be hearing more of Patty Foster.      



Arley Vest 

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