varies depending on her goals.
By reducing sugar intake, and by eating healthy proteins, fats, and vegetables, Kathy manages to stay in shape throughout the year.
Here is an example of some low sugar, alkaline-rich foods:
Protein:
Egg whites
Extra-lean chicken
Extra-lean turkey
White fish
Whey
Carbs:
Sweet potato
Wild rice
Quinoa
Fat:
Coconut oil
Fish oil capsules
Egg yolks
Almonds
MATH
Math is also incredibly important body transformation. Kathy and her husband have created a system that allows for maximum fat loss in a short amount of time.
Here is a general example of the math needed for someone wanting to transform beyond the 1-2 pounds per week in 30 days:
Take your weight and multiply it by 15 for a man, and 10 for a woman.
That’s how many calories you should have per day assuming you’re training so hard you feel like you’ll break if you fall down.
Each week your diet will, more than likely, change depending on how your body responds to not only the nutrition but the workout.
For example: a 160-pound man should eat 2400 calories. (160 x 15 = 2400)
Next is protein: for men 1.5 x bodyweight, for women 1 x bodyweight.
For example: a 160-pound man gets 240 g of protein per day and a woman gets 160g.
Then subtract protein calories from the total calories and that leaves you with carbs and fat calories.
4 calories in each gram of protein and carbs, 9 calories in each gram of fat.
For example: For a Man: 240g protein x 4 = 960 calories. 2400-960 = 1440 calories. 1440/2 = 720.
Thus 720 calories for carbs and 720 calories for fat. 720/4 = 180g carbs and 720/9 = 80g fat.
So our hard-training 160-pound man can have 240g protein, 180g carbs, and 80g fat.
Now divide the protein among all 6 meals and the fat in the first 3 meals and the carbs in the last 3 meals.
MOTIVATION
While her body transformation in itself is inspirational, here are some inspirational words from Kathy that help get her thousands of fans going each day.
“Don’t aim for perfection. Aim for progress!! It’s amazing how easily we discourage our own process because we call our efforts ‘failure’.”
“The self-talk going on in your head that says you aren’t doing well & you don’t even realize…