Kathy Fehringer

How Did You Get Started?

I have always loved to be active, so the gym was a natural place for me to go once cheerleading was over. I was lifting when a local bodybuilder suggested that I do the fitness segment of a competition that he was preparing for. What the heck, it might be fun... little did I know, two months is not a lot of time to prepare for something like this. Nobody in town even knew what fitness was, so I was on my own. I did a lot of research and thank goodness, ESPN2 had Fitness America on TV so I could have an idea of what to do.

View My BodySpace Profile: bodyspace.bodybuilding.com/kathyfit.
View My Website: www.kathyfit.com.

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What Workout Plan Worked Best For You?

I have to admit, I've done basically the same workout plan for 9+ years. I do twelve reps, 3 sets of 3 exercises per body part. I have to go fairly light and partial reps on my legs because I've had three knee surgeries and, well... they hurt.

Sample Training Week:

Monday: Delts & Calves

Military press on smith machine: 20x12x3
Upright row: 45x12x3
Front incline dumbbell raise: 8x12x3
Standing calf raise

Click Here For A Printable Log Of Monday: Delts & Calves.

Tuesday: Off

Wednesday: Back & Biceps

Lat pulldown: 100x12x3
Seated row: 6x12x3
Hyperextensions: 10x12x3
Alternating dumbbell curl: 15x12x3

Click Here For A Printable Log Of Wednesday: Back & Biceps.

Thursday: Chest & Triceps

Incline dumbbell press: 30'sx12x3
Bench press: 10x12x3
Pec dec: 40x12x3
Cable rope pulldown: 30x12x3
Cable rope overhead: 30x12x3
Hanging dips: bodyx5x3

Click Here For A Printable Log Of Thursday: Chest & Triceps.

Friday: Legs

One-leg squat: 60x12x4
Leg press: 300x15x3
Lying leg curl: 10x12x4
Hyperextensions: 15x15x3

Click Here For A Printable Log Of Friday: Legs.

Saturday: Aerobics & Abs

Step aerobics
Exercise ball crunches

Click Here For A Printable Log Of Saturday: Aerobics & Abs.

Sunday: Off

Abs and cardio - throughout the week, whenever I have time following my weight lifting. I take Tuesday off because I have work all day, and I take Sunday off unless I have a show to prepare for (otherwise, I will run stairs at ISU).

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What Nutrition Plan Has Worked Best For You?

Eating clean has always been a lifestyle choice for me, so its easy for me to maintain. I try to get at least 100 grams of protein and something green in everyday. Water is always at a hand's reach and fruit is always in a bowl for a quick snack.

An example of my daily diet:

1. Oatmeal with 1 scoop apple protein powder
2. Coffee with chocolate protein powder
3. Chicken with rice and veggies
4. Apple, almonds, and another coffee with protein powder
5. 1/2 protein bar right after workout
6. Spaghetti with lean beef or elk meat
7. 1 scoop of protein powder mixed with water right before bed

What Supplements Have Given You The Greatest Gains?

Protein powder has given me the greatest gains because without it, there is not way I would be able to consume enough food to get the protein I need. I'm so busy I need something quick and easy and portable.

Why Do You Love Fitness?

I love competing for the friendships I have made. These girls are like sisters to me and they have helped me learn a lot over the years. I love fitness, not only for the fun of it, but the positive influence an active lifestyle can make on my daughter.

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What Are Your Future Bodybuilding Plans?

I would love to compete until my body can't handle it anymore. This year, I have a few shows planned, some far, some local.

What One Tip Would You Give Other Fitness Competitors?

My tip: JUST DO IT! I hear women (and men) say they are going to compete when they get in shape. People just end up putting it off and never actually committing to it. Well, if you decide on a show, tell everybody you know about your goal and you'll be held more steadfastly to that date. Knowing that you "have" to do it makes you more dedicated to it. It's amazing what can happen when you have a deadline!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I have so many friends that compete, its hard to say. As far as pros go, I like Nancy Georges, Jay Cutler, Toney Freeman, Monica Brant, Tanji Johnson and Jen Hendershott.

Photo Credits
I would like to thank the following for allowing me to use their photos: Carl Thygesen, a friend Hugo, and Gordon J. Smith.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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