title: Kathy Smith's Fitness Makeover: A 10-Week Guide to Exercise and Nutrition That Will Change Your Life
author:  Kathy Smith 
description: This is a 10-week beginner's program and training log for women. It's designed to improve muscle tone, cardiovascular fitness, flexibility and body composition, and to allow you to keep track of every repetition of every exercise. Each week on the program features new exercises and focuses on a different aspect of nutrition--fat, protein, water, vitamins. The program is well-organized, clearly outlined, and easy to follow. Best of all, unlike the authors of other eponymous fitness books, Kathy Smith doesn't get in your face on every page; she seems to have presumed you've picked up the book because you want to get in shape first and because she's Kathy Smith second. Good choice, good book.
zlib_text: 1
  Recipe Book
  
  2
  Contents
  ABOUT KATYA AND WBK
   
  PART 1: INCREASING YOUR PLANTS
  Living a More Plant-Based Life
  Clean Eating
   
  PART 2: NUTRITION BASICS
  Calorie Needs
  Protein
  Carbohydrates
  Fats
  Micronutrients
   
  PART 3: MEAL PLANNING
  1 Week Meal Plan
  Meal Plan Template
  Nutrient Dense Recipes
  Main Meals
  Snacks
  Sweet Treats
  3.
  6.
  12.
  17.
  19.
  20.
  22.
  25.
  33.
  39.
  40.
  42.
  67.
  84.
  
  3
  and Workouts By Katya
  About Katya Elise Henry
  I STARTED OUT MY JOURNEY JUST LIKE YOU; when it came to fitness I didn’t really 
  know where to start, but I reached out to those people in my life that could lead me in 
  the right direction - my family! My Mom is an amazing personal trainer with so much 
  knowledge, and my Dad has a background in sports and strength training so it just made 
  sense for me to head to the gym, and I have never looked back! Through training, I 
  found my calling, but I also found that my body was changing in the most amazing ways! 
  Working out regularly has been such a fundamental part of my l