KettleWorx Fat Free in 42

TM
FF42
FAT FREE IN 42DAYS

TM
Your companion guide to the
SIX-WEEK
KETTLEWORX BODY
TRANSFORMATION
DISTRIBUTED BY FITNESSWORX LLC MINNEAPOLIS, MN COPYRIGHT 2008 ALL RIGHTS RESERVED. NO PART OF THIS PUBLICATION MAY BE REPRODUCED OR TRANSMITTED IN ANY FORM OR BY ANY MEANS, ELECTRONIC OR MECHANICAL, INCLUDING PHOTOCOPY, RECORDING, OR ANY INFORMATION STORAGE ANY RETRIEVAL SYSTEM WITHOUT THE WRITTEN PERMISSION OF THE PUBLISHER. COVER DESIGN & LAYOUT BY ESTELLA HOM COVER PHOTOGRAPHY BY BILL DRUMMOND THE AUTHOR AND PUBLISHER OF THIS MATERIAL ARE NOT RESPONSIBLE IN ANY MANNER WHATSOEVER FOR ANY HARM OR INJURY THAT MAY OCCUR THROUGH FOLLOWING THE INSTRUCTIONS IN THIS MATERIAL. THE ACTIVITIES, PHYSICAL, AND OTHERWISE, DESCRIBED HEREIN ARE FOR INFORMATIONAL PURPOSES ONLY, AND MAY BE TOO STRENOUS OR DANGEROUS FOR SOME PEOPLE. THE READER SHOULD CONSULT HIS OR HER PHYSICIAN BEFORE ENGAGING IN THEM.
FAT FREE IN 42DAYS

TM
SIX-WEEK
KETTLEWORX BODY
Your companion guide to the
TRANSFORMATION
By Fitness Expert & Trainer to the Stars
Ryan Shanahan
MEDICAL DISCLAIMER
his guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes to your diet. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this guide. The purpose of this guide is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition while using the KettleWorx Program. No health claims are made for this guide. This nutrition and exercise guide will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietitian, or clinical nutritionist; the author is a fitness and nutrition consultant. If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD) for your special nutrition program. If you have been sedentary and are unaccustomed to vigorous exercise, you should obtain your physicians clearance before beginning any exercise program. The authors and publisher shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described herein.
KETTLEWORX FAT FREE IN 42 | www.kettleworx.com
CONTENTS
01 05 11 32 43 53
Make It Happen
KettleWorx Works
The KettleWorx Fat Free in 42 Diet
FF-42 Workbook
FF-42: Ryans Weekly Challenges
FF-42 Recipes
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KettleWorx is literally the only workout I use, and the only one I recommend for a lean, fit, healthy body.
- Fitness Expert and KettleWorx Creator Ryan Shanahan
MAKE IT HAPPEN
our body looks healthy and in shape, you have energy to spare, and you feel 100% comfortable going to the beach in a revealing bathing suit. That describes the results of KettleWorx perfectly! My new program extends far
beyond any other fitness program you may have tried or heard about. This isnt a brag, its a Fact! I have traveled the globe, handpicking the best, most effective exercises and training systems from yoga, pilates, body sculpting, martial arts, track, triathlon and many more, and using them synergistically to create a fun, effective, one-of-a-kind workout program, guaranteed to get you in the best shape of your life. In the next 6 weeks you may drastically change your life in all aspects, no matter what your age is. I have seen it happen countless times with my clients. KettleWorx has allowed hundreds of people to achieve the exciting changes in their lives that they had wanted to see and experience for years. Such as becoming more athletic than ever before, wearing a particular dress again that had not fit in years, and possessing a super energy that had a positive effect on everything they did each day. Im going to share a story of a person that achieved all of the above. One day a gentleman named Rick was referred to me. I gave him a call and asked why he was interested in personal training, Rick said that he just got back from the doctor and was strongly advised to start exercising and eating better because his lab work and fitness tests showed major health problems creeping up.
Rick told me he was a very busy family man and a top accountant for a Fortune 500 company. His only exercise was playing tennis two times a week, followed by a few beers with the guys afterwards. His general eating habit was to skip breakfast, eat high calorie meals at restaurants for lunch and dinner followed by a few social glasses of wine. Rick asked me if I could train him for a few sessions, just to learn a new workout program. I said: If you want a few sessions with a trainer, go to a commercial gym.
If you want fantastic results, make a personal commitment to see me 3 times a week for the next 6 weeks.
Rick made the Commitment.
Workout # 1 Rick was a skinny fat guy, very tall, didnt look overweight but his muscles looked very soft. He was in his late 40s, but thought he could still get away with eating and exercising like he did in his 20s. To be honest, I think his gym clothes were from 20 years ago too, and dont get me started on his beat up running shoes. I explained to Rick that up until youre 29, your body is constantly renewing itself and you can usually go to the gym infrequently and still be somewhat fit and have endurance to complete a workout. After age 30, your body becomes catabolic and starts to break down and age. This can be prevented if we take care of our health. Rick, still thinking he was in his 20s, was ready to workout hard, full speed, right away! We warmed up, which he grumbled at and thought was a waste of his time and his money. Then I handed him a 20 pound kettlebell and we began my KettleWorx workout. 10 minutes into the routine he was on his hands and knees, panting and dripping sweat. We managed to barely complete another 10 minutes of exercise. Then we stretched. Rick could barely bend over and touch his knees. He left my gym looking like he just finished a 15 round boxing match, but you know what, he was smiling! Thats right, wearing his outdated sweat soaked gym clothes, and trying to hold up his fatigued body, Rick had a huge smile of accomplishment. Workout #2 I have been personally training people for close to 20 years and usually 7 out of 10 people return for Workout #2. Sure enough Rick came back, but his smile was gone. First thing he said was My legs are so sore, I could barely get out of my
chair at work and my arms hurt just brushing my teeth. I told him, the worst is over and you will probably feel stiff for the first week, but it only gets better from this point. We did the workout warm up and Rick said Wow, my muscle soreness has gone away. This warming up is really good. Rick was able to complete the full 20 minute workout without stopping due to starting and performing at a slower pace during the exercises, as opposed to going full speed on the first 2 exercises and burning himself out. We stretched and Rick still couldnt bend over and touch his knees, not even close. Week 6, Workout # 18 Rick walked into my gym wearing brand new super stylin Nike gym clothes and shoes. He looked strong, lean, confident, had a new bounce in his step and gave off a very positive energy. Rick had memorized the warm up and said was even doing it the morning before work as an energy boost. He started the workout fast and went full speed for a full 20 minutes just like he was in his 20s. He was hardly breathing heavy and I only saw a few beads of sweat, so we added another 20 minutes as a bonus challenge. Then it was time to stretch. Rick said Watch this, he bent over and touched his toes with ease! Rick was so happy with the results that he committed to another 6 weeks of KettleWorx workouts with me. Rick became a top ranked player at his tennis club, still had a beer afterwards with the guys, but ate a healthy breakfast and made smart food choices at restaurants, bought KettleBells and KettleWorx DVDs for his entire family and friends, and just climbed Mt. Kilimanjaro with his daughter! So, are you ready to lose weight...are you ready to be in the best shape of your life... are you ready for that lean, toned body youve always wanted in just 42 days Then Lets Make It Happen!
Rick standing at the summit of Mt. Killimanjaro after climbing over 3000 vertical feet daily, 5 days in total.
AFTER 6 WEEKS
Ricks Fitness Test results from his return visit to the Doctor. Test Strength Abs Flexibility Oxygen Capacity Weight Decrease Improvement 4x 3x 2x 17% 12 lbs
Your Fitness Expert and Biggest Supporter,
Ryan Shanahan
TM
WORKS!
Jennifer
BEFORE
AFTER
Ryan
BEFORE
AFTER
KettleBell Pete
BEFORE
Kate
AFTER
BEFORE
AFTER
Haley
BEFORE
Gerry
AFTER
BEFORE
AFTER
WHY KETTLEWORX WORKS

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The secret is simple:

No machine on earth can duplicate what your own body can do. With KettleWorx, every movement delivers cardio, core and resistance training all at the same time. As you tone and sculpt your muscles, youre replacing fat with lean muscle. Muscle burns more calories than fat, so you lose weight faster while adding definition. Youre sculpting all your 400 look good naked muscles, losing weight, adding definition, and strengthening your cardio and core - all in just one 20 minute workout - which is why KettleWorx Works!
CARDIO
CORE
RESISTANCE
TM
WORKS WHEN YOU...
SCHEDULE HEALTH INTO YOUR LIFE!

Do you feel like you are held hostage to work and family commitments? Do you feel like you have less and less free time?
The wise say that people ruin their health to gain wealth and then spend the wealth to regain their health.
Would you agree?
TAKE BACK YOUR LIFE. Make health and exercise a daily priority. Schedule exercise into your calendar, so other peoples priorities dont come before your own.
KNOW YOUR GOAL

You have to know where you want to go in order to get there.
Its not good enough to just have an idea of what you want. To be mega effective , your goals must be clearly defined and listed. This will focus your commitment and understanding of the amazing physical transformation that can and will be achieved over the next 6 weeks. Share with people who will support you and are willing to help contribute to your body transformation.
CHANGE YOUR FATITUDE TO RIPATUDE

There is nothing as motivating, nothing as powerful as your attitude and there is nothing as defeating as negative self-talk something I call fatitude. FATITUDE is the attitude that leads to fatness. Fatitude can come from within or without, in the form of Fat Saboteurs. The Fat Saboteurs will tell you to Come for a drink with us, instead of going to the gym or if you are eating healthy, they will tell you to stop being so boring and have some dessert. One little cookie wont hurt. Careful! Its a trap, and it leads to extreme weight gain. Researchers reported in a startling new study that suggests:
Obesity is socially contagious and can spread easily from person to person. If your friends and family get fat, chances are you will too.
The study found a persons chances of becoming obese went up 57% if a friend did, 40% if a sibling did and 37% if a spouse did. You may have already been infected with Fatitude. To find out, compare your Fatitude to the powerful Ripatude.
www.otphotography.ca
The instant you catch yourself with Fatitude, immediately replace it with a positive Ripatude. By changing your Fatitude to a Ripatude, youll transform not only your body, but your mind and spirit, as well.
FATITUDE
what you shouldnt be saying. - I cant lose weight no matter what I do. - Why can everyone else lose weight except me? - Its not fair. - Its not my fault because I dont have good genes. - I wish I could get rid of this gut. - Itll never work because I like food too much. - I dont have the willpower to get lean. - I would workout but I dont have time. - I just cant get myself up that early to workout. - I hate exercise!
RIPATUDE
how to talk to yourself for maximum succcess. + What can I do today that will help me get closer to my KettleWorx goal? + What can I eat right now at this meal that will help me lose body fat? + How great am I going to feel after I finish my workout? + I am getting leaner every day. + Whatever it takes, Ill do it. + I like eating healthy foods. + I love working out. + I can do it.
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RECOMMENDED EQUIPMENT
1 2
KETTLEWORX KETTLEBELL
WRIST BANDS
EXERCISE MAT
A FEW REMINDERS
Never skip the KettleWorx Warm Up KettleWorx workouts are most effective in the morning upon arising and pre-breakfast. Schedule a time that fits your lifestyle. You can train backtoback days and add extra workouts each week if you want to. Make sure you perform the minimum 3 workouts per week. Its important to understand that these routines were designed with one direct goal: Maximum fat loss and cosmetic body improvement. You will get stronger and see improved athletic performance and primarily improve your body appearance.
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DIET
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Use food to feed your body not your emotions.

- Ryan Shanahan
D
1 2
id you know that food can be the true Fountain of Youth? Its true! Based on reliable research, a diet of fresh vegetables, fruits, and whole grains, while reducing your intake of animal fat, will increase your chances of
living healthier - and longer. The challenge is, until now, just about every so-called diet ever conceived had one thing in common: Extremely low calories and carbs. Nearly all of these low calorie/ carb diets produce weight loss in the beginning - but none of them work for long.
90%
Dieting without exercising
is one of the major reasons for the 90% failure rate of weight loss programs today. The reason is simple: A decrease in calorie intake, if extreme and or prolonged, slows down the
HERES WHY:
They encourage the body to drop water and burn lean muscle mass instead of fat. This makes for quick results on the scale but a flabby body the rest of the time.
They leave you feeling hungry. Research indicates that muscle fatigue and hunger increases in almost direct proportion to the rate of depletion of muscle glycogen (low carbs). Bottom line is that you dont feel energetic and you exercise and move less, which is not good for caloric expenditure and maximum fat loss.
increase in exercise speeds up your metabolism.
metabolism while an
They eliminate all fats, not just the bad ones. Good fats are absolutely necessary for healthy skin, shiny hair and sharp brain function. Good fats keep your hunger satisfied, carbs give you energy to burn those fat stores, and protein helps to balance your blood sugar and burns calories every minute of every day.
When you starve the body your metabolism slows down and your body enters the starvation mode. When your body enters starvation mode, fat loss comes to a screeching halt as your body tries to conserve its energy. When the fat loss stops, eventually, you always end up throwing in the towel and gaining back the fat you did lose.
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The truth is that its physiologically impossible to lose fat permanently by starving yourself. The human body is simply too smart for this to ever work.
created the KettleWorx Fat Free in 42 Guide to Healthy Eating with the help of a registered dietician to help you make the right nutrition choices to turn your mind and body into lean, mean fat burning machines. The key is to eat the right
food at the right time. For the next 6 weeks, the best way to ensure your success is to plan ahead. Take one day a week to plan all your meals for the coming week. Make a shopping list and have all your healthy nutrition on hand. See how many creative ways you can come up with to make all your meals this week fast and fun.
Brown bag it. You may already have noticed that many of the meals
in this eating plan while simple are not on the menu at your nearest fast food restaurants. So set yourself up for success, plan to make breakfast at home (you can eat it at the office if youre not a morning person) bring lunch to work and plan what youre having for supper. If you do find yourself at a restaurant, do yourself a huge favor and look at the menu online and make your selections ahead of time so you can make a smart choice that will support your fat loss goal. If theres a food you dont like swap it out with a meal or food from another day.
On the run. When you are busy and unable to sit down and enjoy
your food, I recommend carrying Protein to Go Bars. These are available at most grocery and leading health food stores. Its very important to drink water before or after eating any type of Energy or Protein Bar.
Got the munchies?

Remember that veggies dipped in fat-free salsas of all kinds and herbal teas can be eaten in any amount, any time.
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Stick it out. This is not an eating plan that you have

to stick with for the rest of your life. Focus on doing the very best you can right now. Dont let family or friends sabotage you. When they see how energized, healthy and happy you are at the end of your 6 weeks, theyll want to do it too.
Herbs and spices are your best friends. Use

them as a great no cal way to add flavour. Try making rubs, marinades, no cook salsas, lemon or lime juice for meats. Jazz up plain veggies with herbs, or make fat free dressings with citrus juice or flavoured vinegars and spices.
Make extras for later in the week. If youre making

brown rice for tonight, make a few more portions for lunch or under a stir fry later in the week.
One final note.

Going AWOL for an evening for a piece of cheesecake, an order of fries or a couple of beers wont completely derail your weight loss but it will automatically set you back a week. Its a sure way to undermine the value of all the good decisions youve made up to that point. 6 weeks from now you can look back and see the amazing payoff for all the dedicated and focused work youve done. Or you can look at your results and wonder what they could have been like if you had not cheated. People often say to me, Youre going to hate me, Ive been so bad this week. Let me tell you this: When you dont follow the guide - youre not cheating me. Youre not cheating the guide. Youre cheating yourself!
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HEALTHY EATING RULES

RULE 1: CONSISTENCY The Rule of 3
FAT FREE IN 42
Take a look at a Sumo Wrestlers diet. Sumo Wrestlers want to be big and fat, thats why they eat only twice a day. Eating only twice per day puts the body in starvation mode, which slows the metabolism, and increases levels of the fat storing hormone.
In a study of meal frequency, it has been shown that a group eating 5 meals per day lost more fat than a group eating 2 meals per daydespite the calories being equal.
-Scand J Med Sci Sports. 1996 Nagoya University, Japan Thats why my Fat Free in 42 meal plan is based on 3 meals and 2 snacks each day. Each weekly Meal Plan is calculated to reduce your calories by 200 each week. Its important that you eat each meal and snack (you need the calories and nutrients to fuel your weight loss and kick start your metabolism). Eating every 3 hours sends a message to the body that food is plentiful, and that there is no need to store extra fuel (fat) on the body. As a result, metabolism is kick-started, and fat loss is accelerated. Between the registered dietician and I, weve done all the nutrient balancing, portion measuring and carb and calorie counting for you. All you have to do is follow the guide. This is the fastest, easiest, healthiest way to help you get where youre going, safely and effectively. You dont have to be a great chef or spend hours slaving over the stove to follow it.
BREAKFAST LIGHT SNACK LUNCH LIGHT SNACK DINNER
within an hour of waking up ( 7 am ) 2-3 hours after breakfast ( 9-10 am ) 2-3 hours after light snack ( 12-1 pm ) 2-3 hours after lunch ( 3-4 pm ) at least 3 hrs before sleeping for the night ( 7-8 pm )
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The most important aspects of this eating schedule are that you DO EAT breakfast every morning and that you DO STOP EATING 3 hours before bedtime. Eating breakfast has been scientifically proven to kickstart your metabolism for the day. Going to sleep without food in the stomach digesting ensures your body will be accessing stored body fat for the energy your body needs for nightly maintenance and recovery.
RULE 2: PORTION CONTROL The Food Fist Rule

The Food Fist Rule is a fast and easy way to figure out portion control. Dont eat food portions that are bigger than the size of your fist. For example, your dinner plate would have a portion of fish, green beans and sweet potato, each being no larger than the size of your fist. Avoid a full plateful of pasta.
RULE 3: CHOOSE YOUR FOODS WISELY The Read Rule

When shopping for healthy food make sure you always read the ingredient list. Manufacturers are required to list all ingredients found in the product beginning with the ingredient used most. For example, if a label lists the ingredients as whole wheat flour, sugar and hydrogenated vegetable oil, then you know the largest single ingredient is whole wheat flour, followed by sugar, then vegetable oil.
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TIPS THE FOR READING

Sugars
INGREDIENT LIST
Avoid food products with sugar or OSE listed in the first 3 ingredients. Sugar can also be listed as molasses, or anything that ends in ose (dextrose, sucrose, fructose, maltose, lactose). Sugar adds flavour and taste but is also a source of extra unwanted calories. Excess sugar may result in a number of other significant consequences. Sugar can suppress your immune system, cause wrinkles, feed cancer cells, cause varicose viens, lead to diabetes, stomach bloating, migranes and severe mood swings.
Fats
Fats can be listed as fat, lard, shortening, oils (palm, coconut, hydrogenated vegetable), monoglycerides, diglycerides, or tallow. Note the amount of saturated and trans fat in the food and try to keep this type to a minimum. Trans fats increase LDL cholesterol levels while reducing the amount of beneficial HDL cholesterol in your body. This significantly increases your risk of a heart attack.Trans fats are currently thought to cause at least 30,000 premature deaths each year.
Salts
Salts can be listed as salt, MSG, sodium, baking soda, baking powder, brine, kelp, or soy sauce. Choose foods with a 200 or less sodium in milligrams (mg) per serving. Canned soups often contain a lot of salt. Over consumption of salt has bad effects on the kidneys, heart, brain and blood pressure.
Fibre
Choose foods with 2 grams or more of fibre per serving. Foods with more than 6 grams are very high sources of fibre. The importance of fibre can be mainly felt in giving a boost to your weight loss program. Fiber serves as the perfect way to reduce your appetite, it helps a great deal in preventing constipation, and fiber aids in lowering your blood cholesterol level.
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NUTRITION
DOS
Do try to eat your meals and snacks at the same time each day. Do try to drink a glass of water or herbal tea before each meal. Do eat only lean cuts of meat. And feel free to substitute Do use lemon juice, soy sauce or mustard
on your veggies to replace butter. beef with chicken, turkey, fish, tofu or legumes.
Do read the labels when choosing foods to buy. Do have 1-2 cups of coffee a day, but use no fat milk.
42
DAYS
I dont expect you to eat this way everyday for the rest of your life.
You only need to do it for the next 42 days to discover the benefits of running your engine lean, mean and clean: watch the fat melt away; kill cravings; kill dependence on sweets, caffeine, sugar, white flour and junk food; increase energy and enthusiasm; create a lot of healthy new habits; save a ton of money by making meals instead of buying them.
Do enjoy avocadoes,
raw nuts, and seeds in moderation. They are a great source of essential fatty acids.
Do eat whole fruits

instead of drinking prepared juices.
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THE
ULTIMATE
throughout the day.
MEAL COMBINATION
FOR BURNING FAT
he Ultimate Meal Combination for burning fat is a lean protein, a starchy carbohydrate, and a fibrous carbohydrate eaten together at the same meal. Here are three examples how you can apply the Ultimate Meal Combination
fiberous carbohydrates together at every meal to maximize fat loss and muscle growth. 1. Protein eaten with every meal slows the digestion of the carbohydrates, resulting in steadier blood sugar and energy levels and a more moderate output of excess fat storing insulin - without the ups and downs of eating carbohydrates by themselves.
REASONS WHY
you must eat lean proteins, complex, and
BREAKFAST
Oatmeal (complex carbohydrate)
Grapefruit (natural Fibrous carb)
Egg white omelet with one yolk (lean protein)
LUNCH
2. Eating fiber-containing carbohydrates at every meal slows the digestion of the carbohydrates, resulting in a steadier blood sugar level and more moderate insulin output. 3. Eating protein at every meal
Brown rice (complex carbohydrate)
Mixed green salad (complex fibrous carb)
Chicken breast (lean protein)
enhances the thermogenic effect, which helps to speed up your metabolic rate. A meal consisting of only carbohydrate
DINNER
is less thermogenic than one containing a lean protein and a complex carbohydrate. A meal or snack thats high in fat without protein is the LEAST thermogenic of all (sugar and fat,
Sweet potato (complex carbohydrate)
Broccoli (complex fibrous carb)
Salmon (lean protein)
i.e., doughnuts, pastries, potato chips, etc.).
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Group I: Fibrous Carbohydrates

Apples Asparagus Bananas Blueberries Broccoli Brussel Sprouts Cantaloupe Carrots Cauliflower Collard greens Cucumber Grapes Green Beans Lettuce Mushrooms Nectarines Oranges Peas Peaches Pears Pepper - green or red Plums Raspberries Salads Squash Spinach Tomatoes, pasta sauce, salsa Unsweetened apple sauce Zucchini
Group II: Complex Carbohydrates (Starchy)

Beans Brown Rice Legumes Lentils Oatmeal Sweet Potatoes 100% Whole Grain Dry Cereals 100% Whole Grain Pasta 100% Whole Grain Bread
Group III: Lean Proteins

Chicken breast, Turkey breast Eggs/Egg whites (One yolk for every six whites) Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.) Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin) Low or non fat dairy products (milk, cheese, yogurt, cottage cheese, etc.)
Group IV: Healthy Fats that Burn Bad Fat

Fish Oil Flaxseed Oil Natural Peanut Butter Nuts & Seeds Olives Olive Oil
A simple formula for creating effective, fat-burning meals and menus

Ok, now that you know exactly which foods to choose, youre ready to hand-pick the foods you enjoy and put them all together into your own personalized meals and menu plans. Creating an effective, resultproducing menu is incredibly easy once you know the simple formula. STEP 1: Choose a fibrous carb, starchy carb, and lean protein from the list for every meal.
FIBROUS CARB
STARCHY CARB
LEAN PROTEIN
HEALTHY FAT
STEP 2: Add essential fats from fish oil vitamins if insufficient quantities are present in your foods.
STEP 3: Assign a time for each meal.
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5 TIPS FOR
1
or fattening temptations at the supermarket.
GROCERY SHOPPING
EAT before you head to the grocery store. This will help prevent you from giving into sugary
spice it up.
2 3
RESEARCH nutritional contents of a food before
purchasing it. Rather than simply throwing everything that looks good into your cart, read the nutritional label of the item. Begin shopping the PERIMETER of the store.
SPICING & FLAVOURING

YOUR FOOD
Fill your cart with fresh fruits, vegetables, and lean meats. Remember that the inner aisles are filled with processed foods. Try to keep these choices to a minimum.
he sample meal combinations listed in this guide are plain, simple and do not involve any fancy recipes. That might make you wonder:
Am I supposed to just eat this stuff plain? The answer is no!
Shop from a LIST. If you go to the grocery store and grab
whatever you feel like, youll find that you often choose foods that arent the healthiest, and you may end up forgetting those foods that are needed to prepare your meals for the week.
Feel free to spice up and season your food to make it more palatable.
You can add any low or non-caloric condiments and sauces such as low calorie marinades, salsa, cinnamon, or artificial sweeteners. You can also use a wide variety of herbs, spices and seasonings such as pepper, garlic powder, oregano, parsley, sage, thyme, dill, ginger, chopped onion, paprika, and any no-sodium seasoning mix. None of these items will alter the percentages or your caloric intake significantly.
CHECK the best before date. Always make sure the foods
that you purchase are fresh or arent about to expire soon.
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TIPS FOR CUTTING YOUR GROCERY BILL

1|
Keep coupons. Even though coupons seem to be more of a nuisance, they will actually save you money and lots of it if you add them all up! Keep them in a small container, and dont forget to bring them with you when you head to the grocery store.
2|
Buy in bulk. Initially, it may seem to be a hassle to buy in bulk, but youll see that it eventually saves a lot of money and will prevent the inconvenience of returning to the store to keep purchasing the same items in smaller quantities.
3|
Ban the convenience foods. By preparing foods yourself, youll find they are actually cheaper and healthier.
4|
Use leftovers. Instead of tossing foods that arent eaten, combine them with other foods to extend your meal choices throughout the week.
5|
Pack your lunch. Instead of buying lunch every day, bring your lunch to work or school. Youll be surprised how much money you can save by bringing your own. Itll also allow you to make healthier choices.
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THE FAT-STORING FOODS YOU SHOULD NEVER EAT
10 WORST
Cookies Deep Fried foods Doughnuts Fruit drinks Hot dogs Ice cream Potato chips Soda & Sugar-sweetened beverages Sugary breakfast cereals White Bread
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THE FOODS YOU SHOULD EAT
10 BEST
ALL THE TIME
Oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc) Sweet Potatoes (or yams) Brown Rice 100% Whole Grain bread products Vegetables Fresh Fruit Chicken or Turkey Breast Egg Whites Lean red meat (top round, extra lean sirloin) Fish
OATMEAL
If I could only choose one source of complex, starchy carbohydrates for weight loss, this would be it! Oatmeal is the one carbohydrate food that virtually 100% of all athletes eat on a daily basis. What makes it so great? Well, although its a starchy carbohydrate, oatmeal has a nice balance between carbs, protein and good fat. A half a cup contains 3 grams of fat, 27 grams of carbs and 5 grams of protein. The low glycemic index, combined with the presence of protein and fat makes oatmeal a very slowly released carb exactly what youre looking for when you want to get lean. Make sure you choose the all-natural oats; either old-fashioned oats (such as Quaker) or the quick oats. Stay away from the sweetened and or flavored oatmeal packets. Oatmeal is delicious with natural (sugar free) applesauce and cinnamon. For a complete meal, try a couple scoops of vanilla flavored protein powder in your oatmeal.
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SWEET POTATOES
Right behind oatmeal, sweet potatoes are probably my second favorite starchy carbohydrate. Flavorful, all natural, low in calories and packed with nutrients and antioxidants like beta-carotene, its no wonder yams are a favorite carbohydrate among athletes and health-seekers alike. Combine a yam with a green veggie, a chicken breast, lean meat or fish, and youve got yourself a perfect fat-burning, muscle toning, metabolism boosting meal.
3 4
100% WHOLE GRAIN PRODUCTS
Your diet can and should contain a wide variety of bread products with one condition: They must be made from 100% whole grains (and the label must say, 100% whole grain as the first ingredient). White bread and anything made out of white flour is not allowed.
BROWN RICE
Brown rice is another staple food of athletes. White rice is the processed version of brown rice and has been stripped of much of its nutritional value. Stick with the slow-cooking brown rice.
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GREEN FIBROUS CARBOHYDRATES

Your number one choice for fat burning. Green vegetables, also known as fibrous carbs, are packed with nutrients and contain hardly any calories (they have a low calorie density). Its virtually impossible to overeat green vegetables. Eat them liberally and eat more of them late in the day. A diet of green vegetables combined with lean proteins is one of the best methods of getting lean as quickly as possible.
FRESH FRUIT
Whole fruits are a fantastic, healthy food suitable for nearly any fat loss program. Most fruits are low in calories, high in fiber and vitamins. Fruits like apples, peaches, grapefruits, and oranges, at only 60-80 calories apiece, are a great addition to your nutrition plan.
CHICKEN & TURKEY BREAST

Chicken and turkey are probably the number one most popular protein sources among athletes and fat loss seekers. Naturally your poultry should be broiled, grilled or roasted and not fried. The skin should always be removed.
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FISH
Here is just a partial list of fish to consider: salmon, tuna, haddock, mackerel, trout, snapper, sea bass, swordfish, orange roughy, sole, and halibut. As with other meats, eat your fish baked, grilled or broiled and avoid fatty, high calorie sauces and butter. Most fish are very low in fat and high in protein.
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EGGS
Eggs are right up there with chicken breasts as one of the top three lean proteins of choice for losing fat and repairing muscle. Eggs are a super-high quality protein. Id recommend 3 yolks for every six eggs you eat. Just crack them open, and separate the yolk from the white. There are hundreds of low-cal ways to make eggs, so use your imagination: Omelets, scrambled, fried (in olive oil), over easy, sunnyside up, hard-boiled or any other way you like them.
LEAN RED MEAT

Red meat helps muscles repair. Red meat is high in protein, B-12, iron and cretin. The problem with most cuts of red meat is the high fat content. However, not all cuts of red meat are the same. If you carefully choose the leanest cuts possible and keep your portion sizes small, red meat can be a great addition to a fat burning guide. For example, a 6 oz serving of lean, trimmed top round steak has only 9 grams of fat, while a 6 oz of untrimmed porterhouse has 37 grams of fat (and the 18 oz porterhouse youre often served in a steak house has over 100 grams of fat!)
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HOW TO MAKE
HEALTHY
FOOD CHOICES
IN RESTAURANTS
heres no need to avoid eating at restaurants just because youre trying to lose weight. You can construct meals of lean proteins and complex carbohydrates just
as easily at a restaurant as you can in your own kitchen - you just need to know what to ask for. You must carefully read menus, watch for danger items, learn how to make sensible selections, know how your food is prepared, and dont hesitate to tell your server exactly what you want and how you want it prepared. Pay very close attention to calories; restaurant portions are often oversized and butter, oils and sauces are frequently added, but not noticed. Make up your mind before you even set foot in the restaurant that youre going to stick with your plan. Of course, you can indulge occasionally, but theres no excuse these days for completely blowing your diet just because youre eating out. Nowadays almost all restaurants can accommodate healthy eaters. Even fast food restaurants now have salads, low calorie dressings, and grilled sandwiches.
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DOS & DONTS TO HELP YOU
EAT HEALTHIER
DO
order food described as broiled, grilled,
poached, roasted, baked or steamed
WHEN DINING OUT

DONT
order restaurant or fast food burgers, they are usually loaded with fat and very high in calories. Instead, choose a grilled chicken or turkey breast sandwich. order cream soups. Instead choose clear, broth-based soups with noodles or vegetables. put creamy dressing and other high fat toppings on salads. order traditional desserts.
order your vegetables steamed. order grilled (not fried) chicken breasts and
make sure the skin is removed.
order red pasta sauces instead of creamy

white sauces like alfredo.
order entrees containing chicken, fish, seafood,

rice, potatoes, and vegetables.
order your baked potatoes plain (no butter,

no sour cream, no bacon bits).
order green and tossed salads. order whole wheat bagels or bran muffins at
breakfast instead of donuts or pastries.
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RYANS RECOMMENDED
SUPPLEMENTS
Whey Protein Powder
PhytoBerry
Greens Powder
Fish Oil
Multivitamins
THE
RYAN SHANAHAN
You will need: 6 ice cubes 1 banana, 1 1/4 cup water or milk 1 scoop of New Zealand Whey Protein Powder 1 Scoop of VegeGreens Super Food 1 scoop of PhytoBerry antioxidant powder
SUPER SHAKE
NUTRITIONAL INFO In a blender, add ice and crush, add liquid and banana, mix, add remaining ingredients, thoroughly mix and serve. The Ryan Shanahan Super Shake can be used to replace any meals. *Not recommended for pregnant or lactating women Protein Carbs Fat Calories 24 g 29 g 1.5 g 212
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THE FAT FREE IN 42 DIET

SAMPLE MENU
Breakfast
1 grapefruit 1 boiled egg 1 slice whole wheat toast
Snack
protein bar 1 banana Skim milk
Lunch
cheddar & tomato sandwich on whole grain bread green salad with vinegar and lemon juice 395 calories sliced turkey sandwich on whole grain wheat bread with sliced tomato, lettuce half cup of fruit salad calories 489 1 glass of low sodium V8 tuna sandwich mixed with plain yogourt on 2 slices of whole grain wheat bread lettuce and carrot sticks 355 calories chicken breast mixed salad - tomato, cucumber, green pepper 1 slice whole wheat pita 1 apple calories 423 1-2 egg salad sandwich 1 whole wheat pita celery
Dinner
chicken breast baked potato mixed salad strawberries & cantaloupe 465 calories 1 chicken shish kebab 1 slice of whole wheat pita bread salad with low calorie dressing 1 apple calories 465 lean ground beef patty steamed broccoli baked potato
Day 1
283 Calories 2 egg omelette with mushrooms 1 slice of whole wheat toast with butter sliced peaches 224 calories 1 orange 2 egg omelet with mushrooms 2 slices of whole grain bread calories 299 strawberries 2 boiled eggs 1 slice whole wheat toast with butter calories 237 oatmeal skim milk blueberries 1 boiled egg calories 230 1 orange small yogourt
250 calories protein bar with strawberries
Day 2
240 calories 1 apple
Day 3
calories 86 5 dried apricots or handful of raw almonds small yogourt calories 180 1 cup skim milk 1 bran muffin
calories 455 chicken breast green beans pasta with tomato sauce
Day 4
calories 400 1 chicken breast brussel sprouts or cauliflower baked potato
Day 5
calories 175 protein bar strawberries
calories 393 Tuna sandwich with whole grain bread pineapple
calories 367 1-2 egg omelet with mushrooms, tomato, onions 1 whole wheat wrap spinach
calories 350
Day 6
calories 163
calories 139
calories 313
Day 7
grapefruit 1 boiled egg 1 slice whole wheat toast
carrot & celery sticks
small yogourt 4 slices of melba toast 1 fruit
cucumber salad Sole or other fish steamed carrots
calories 202
Calories 20
calories 150
calories 227
* Meals with red meat listed can be replaced with chicken, fish or soy products if desired.
---The KettleWorx Diet is a proven weight loss system. My prescribed nutrition plans for professional athletes and celebrity clients may vary slightly.
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Estella
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TM
GETTING STARTED
Before your first workout, gather together:
Camera Tape measure Accumeasure Body Fat tester (available at quality fitness stores) Pen or Pencil Your Fat Free in 42 Guide Your KettleWorx DVDs Your KettleWorx Kettlebell
FAT FREE IN 42DAYS
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STEP 1
BODY MEASUREMENTS
Record your Day 1 and Day 42 body measurements here:
DAY 1
DAY 42
Results
__________ Body Weight __________ Body Fat % __________ Chest __________ Waist __________ Hips __________ Thighs
Before KettleWorx
______ Body Weight ______ % Body Fat ______ Chest ______ Waist ______ Hips ______ Thighs ______ Arms
After KettleWorx
______ Body Weight ______ % Body Fat ______ Chest ______ Waist ______ Hips ______ Thighs ______ Arms
__________ Arms
Notes
________________ ________________ ________________ ________________ ________________ ________________
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STEP 2
TAKE A PICTURE
DAY 1
DAY 42
Paste a picture of yourself facing forward here.
Paste a picture of your KettleWorx body here.
Before KettleWorx
What I would like to Make Happen on my body:
After KettleWorx
What I Made Happen:
How I feel about my body and health right now:
How I feel about my body and health right now:
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STEP 3
FITNESS TEST
Perform the following exercises and record your progress.
PUSH UPS
Men & Women use same push up form: knees off the floor. Perform as many push-ups as you can up to a maximum of 100. REPS PERFORMED: Day 1 _____________
Day 21 _____________ Day 42 _____________
IN & OUT ABS

Seated with hands on the floor at your sides, knees bent with feet on the floor. Raise your feet off the ground and bring knees in towards your chest. Straighten legs back out and repeat without touching the floor. Perform as many as you can up to a maximum of 100. REPS PERFORMED: Day 1 _____________
Day 21 _____________ Day 42 _____________
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STEP 4
DECLARE YOUR GOALS
Write down your weight loss and fitness goals here be specific. For example: lose 4 inches off my waistline, go food shopping with my new grocery list, increase my push-ups by 10 reps and lose 11 lbs of excess body weight. Date: My ultimate desired outcome from FF-42 is
This is important to me because
STEP 5
CLEAR YOUR CUPBOARDS
STOP
DONATE ALL THE
FATTY JUNK FOOD IN YOUR HOME OR OFFICE

GET RID OF THESE FATTY JUNK FOODS:
Cookies Ice cream Powdered drink mixes Candy White breads Anything containing partially hydrogenated oils or fructose corn syrup on the ingredient list
In order to complete your weight loss goals in 42 days, you must open your kitchen cupboards, drawers and refrigerator and donate (do not eat) any foods that will put extra FAT and cellulite on your body. Think of how many years youve indulged yourself with food. What did this get you? A soft, flabby and overweight body. I highly recommend that only AFTER completing your 6 week KettleWorx program, you reward yourself with your favorite indulgence to celebrate your fantastic achievements.
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STEP 6
GO FOOD SHOPPING
MEATS / POULTRY / FISH

Boneless, skinless chicken breasts Tuna (water packed) Shrimp Fish Extra-lean ground beef Beef jerky Extra-lean ground turkey Beef tenderloin
GOOD CARBS / WHOLE GRAINS

Oatmeal (oats, not the flavoured packages) Yams Chickpeas Brown rice Kidney beans Black beans Whole wheat pasta Whole Grain bread
MEAL PLANNER
MONDAY
TUESDAY
VEGETABLES
Lettuce Broccoli Celery Cucumbers String beans Spinach Asparagus Peppers Carrots Mushrooms Onions Tomatoes
FRUITS
Bananas Apples Grapefruit Peaches Strawberries Blueberries Raspberries Oranges Pineapples Lemons/Limes
WEDNESDAY
THURSDAY
FRIDAY
DAIRY / EGGS / NUTS

Low-fat cottage cheese Feta cheese Low-fat or skim milk Fat-free sour cream Omega-3 eggs Egg whites Unsalted, non-roasted almonds Low-fat yogurt
CONDIMENTS
Salsa Tomato sauce Balsamic vinegar Assorted spices Olive oil Low-fat mayo Low-fat salad dressing Low-sodium soy sauce
SATURDAY
SUNDAY
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STEP 7
TRACK YOUR PROGRESS
HOW TO USE
THE FF42 PROGRESS TRACKING SHEET

For every 20 minute KettleWorx workout completed, write a check mark in the KettleWorx box. For each day you avoid eating fatty junk foods and complete your weekly diet challenge write a check mark in the Nutrition box. The KettleWorx program recommends that a person wanting to lose weight should be doing: 3 KettleWorx workouts per week 7 healthy eating days per week. * Optional 1 Cheat Meal per week is allowed After 42 Days you should have completed: At least 18 KettleWorx workouts Avoided junk food for at least 36 days EVERY 7 DAYS CREATE A KETTLEWORX REPORT CARD. Each week add up your total check marks for each category and use this % equation: 1. Divide the weekly checkmark total number by the weekly target number. (ie: 4 7 = 0.57) 2. Multiply the result from step 1 by 100 to get a KETTLEWORX GRADE POINT CHART A+ = 98 100% A B C D F = 90 97 % = 80% - 87% = 70 79% = 60 69 % = 59 % and below B+ = 88 89% Workout 3/3 = 100% A+ Diet 4/7 = 57% F Bodyweight 135 lbs lost 1 lb percentage. (ie: 0.57 x 100 = 57%) For example: Your first 7 days on the Progress Tracking sheet might look like this:
Will you be an A+ KettleWorx student that achieves a lean and toned body? or a C student that misses workouts and is unfocused on a healthy diet? Results come from 100% A+ effort.
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KETTLEWORX FF42 PROGRESS TRACKING SHEET
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DAY 2
KettleWorx Nutrition Nutrition Nutrition Nutrition Nutrition Nutrition KettleWorx KettleWorx KettleWorx KettleWorx KettleWorx
TM
Date Started
: __________________________
Completion Date : __________________________
DAY 1
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
SCORE RESULTS
WEEK 1
KettleWorx
Nutrition
___ /3 ___ /7 _____ _____
KettleWorx Nutrition Body Weight Grade
WEEK 2
Nutrition Nutrition Nutrition Nutrition Nutrition
KettleWorx
KettleWorx
KettleWorx
KettleWorx
KettleWorx
KettleWorx
KettleWorx Nutrition
Nutrition
___ /3 KettleWorx ___ /7 Nutrition _____ Body Weight _____ Grade
WEEK 3
Nutrition Nutrition Nutrition Nutrition
KettleWorx
KettleWorx
KettleWorx
KettleWorx
KettleWorx
Nutrition
WEEK 4
Nutrition Nutrition Nutrition
KettleWorx
KettleWorx
KettleWorx
KettleWorx
Nutrition
WEEK 5
Nutrition Nutrition
KettleWorx
KettleWorx
KettleWorx
Nutrition
WEEK 6
Nutrition
KettleWorx
KettleWorx
Nutrition
WHAT TO EXPECT DURING THE NEXT
6 WEEKS D
havent I been exercising before, this feels fantastic! KettleWorx workouts.
uring your first workout, your body will probably feel out of shape and tired. Once you finish and the exercise endorphins really kick in, you will ask yourself. Why
WEEK 1: Your goal is to master the correct form for each exercise and achieve 3
WEEK 2: Your energy levels throughout the day will increase considerably and you
will generally feel better. Warning: you may experience a temporary 1-2 pound weight gain this week due to muscle inflammation and water retention due to your body getting used to a new routine. Dont worry; this false weight will disappear next week.
WEEK 3: At this point, you will definitely see and feel your body looking firmer and
feeling stronger. If you really want to burn the fat off your body, now is the time to stay consistent and really go for it!
WEEK 4:
Youre halfway there and this is the breakthrough week when your
clothes start to fit better and your body measurements have dropped. Step on the scale and you may be surprised to see a weight loss of up to 8-10 lbs, and at least 2 inches off your waistline.
WEEK 5: You will see and feel results working fast this week, especially in your
problem areas. This will give you the Motivation to give it your all for the final KettleWorx body transformation week.
WEEK 6: CONGRATULATIONS! You have busted your butt for the past 42 days
and its time to prove it. Your body is in optimal condition to take your After photos, measurements and fitness test. If you have completely followed my KettleWorx Guide up to this week, your body will be leaner from head to toe.
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RYANS WEEKLY CHALLENGES
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How fantastic it is that nobody need wait a single moment before starting to improve themselves.
- Ryan Shanahan
WEEK 1 CHALLENGE
DIET CHALLENGE DIET CHALLENGE MOTIVATION CHALLENGE MOTIVATION CHALLENGE
Revisit your top 3 training goals recorded in Step 1: 1. ____________________________________________________ 2. ____________________________________________________ 3. ____________________________________________________ Think about what behavioral changes are necessary for you to achieve your fitness goals. Decide right now to take action, to make those changes.
Eliminate potato chips, fries, soft drinks, ice cream, pizza, cookies and all junk food this week. A small serving of dark chocolate is permitted as a once a day dessert.
When you focus just on results, you wont see much change. If you focus on change then you will see results.
The 6 dangers of excess refined white sugar consumption:

1. It is a major contributing factor to gaining hard to lose body fat. 2. Increases the bad LDL cholesterol. 3. Suppresses the immune system. 4. Depletes the body of important minerals. 5. It can contribute to the development of numerous types of cancer. 6. Contributes to the development of diabetes. As you can see from this list, the impact of sugar on obesity and health problems can be devastating.
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Its not a morning Alarm Clock, its a morning Opportunity Clock.

- Ryan Shanahan
WEEK 2 CHALLENGE
DIET CHALLENGE DIET CHALLENGE
Right now, visualize yourself standing inside your Body Transformation Time Machine. Take a trip on your time machine to 1 year down the road, after you have made the decision to follow through on your commitment to health. Look closely at your future body and health: Your skin is glowing. Your body is strong and firm. You have endless energy. You hear great comments and encouragement from family and friends. Through your example, you inspire friends and loved ones to take better steps to improving their health. Now, time travel to 5 years in the future and this time you have decided to quit, give up, and neglect your fitness and health: You cant keep up with your kids. You have life threatening health problems. Your body is soft and flabby. You feel and look gross. Youre sluggish and have low energy levels. You get winded just climbing the stairs. You have painful knees, hips, or shoulders. Your friends and family are worried about you. Your actions will take you to either outcome. Believe in yourself and know your self-discipline and character will lead to a lifelong healthy and strong body.
FIBER FAT BURN. Eat 1 dark leafy green and vegetable

salad everyday for lunch or dinner. Fiber from salads binds to excess fat and carries it out of the body. Salads also help you to feel more full and therefore eat less. This Fiber Fat Burn process improves your body shape and will also add quality years to your life.
MOTIVATION CHALLENGE MOTIVATION CHALLENGE

THE BODY TRANSFORMATION TIME MACHINE.
Each morning upon awaking, take 60 seconds to visualize what you want your body to look like, how you want to feel and what you have to do that day to make it happen.
Always remember that seemingly small daily actions will lead you to dreadful consequences or wonderful successes.
Lets do this together!
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The workout burn and sugar cravings are temporary. Quitting is Permanent.
- Ryan Shanahan
WEEK 3 CHALLENGE
DIET CHALLENGE DIET CHALLENGE MOTIVATION CHALLENGE MOTIVATION CHALLENGE
CHARACTER IS DESTINY
Be true to your goal, resist the temptation to indulge or be inactive. Your Destiny relies on your Character each day, be self impressed!
ITS BETTER TO HAVE A SIX-PACK THAN TO DRINK A SIX-PACK.
You are where you are in life, because you have accepted a certain pattern of habits and behaviors.
You have adopted a specific comfort level when it comes to your discipline towards exercise and nutrition, and your body reflects that level of comfort. However, in order to get to where you want to be, it will take a new set of habits and behaviors. Your Motivation Challenge this week is to be persistent in times
Excess alcohol consumption suppresses the bodys ability to burn body fat. The body has no storage capacity for alcohol; your consumption of alcohol will almost completely impair the bodys use of fat for fuel. When alcohol is in your system, your body will simply convert more of the food you normally eat into body fat. Your Challenge is to limit alcohol consumption to 0-3 drinks per week.
of temptation, in times when you dont feel like exercising, or dont feel like sticking to the nutrition plan. If you dont give in, you will make a profound breakthrough in your Body Transformation, a breakthrough that is necessary if you want to achieve your visualized and written goals. Recognize that these times of temptation or laziness are easily reversible and offer you the greatest opportunities to progressing to your fitness and weight loss goal even faster.
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Obstacle illusions happen when you take your eyes off your goal.
Ryan Shanahan
WEEK 4 CHALLENGE
your daily salads. Warning! Cheese is everywhere: Just Say No to Cheese on sandwiches, chicken, and pasta dishes. Its doing damage to your heart and waistline.
MOTIVATION CHALLENGE
BECOME A TRANSFORMER.
MOTIVATION CHALLENGE
Just like a TV channel changer, if you dont like the TV show or your current mood, just change the channel. Have yourself or your workout partner identify and write
DONT SAY CHEESE.

Excess Cheese consumption is the number-one source of artery-clogging fat in North American diets. According to the U.S. Department of Agriculture:
down any negative Fatitude that has been sabotaging your fitness and weight loss goals. Review this list. For the next 7 days, if you have any sugar cravings, dont feel like working out, or have any self-doubts immediately change your Mental Attitude by asking yourself the 2 Mood Transformer questions. Ask yourself these 3 Transformer questions: 1. Am I getting closer to my goals? 2. Will transforming my mental attitude benefit me in achieving my goals faster? 3. Do I have Fatitude or Ripatude right now? If necessary, write the 3 Mood Transformer questions on a piece of paper, and keep it in your wallet or purse at all
The average American eats 30 pounds of cheese a year. Just one ounce of full-fat cheese (1 1/4-inch cube of cheddar) can have as much as six grams of artery-clogging, waistline expanding fat!
Your Diet Challenge is to Just say No to Cheese and limit to only a sprinkle of Feta or Parmesan cheese in
times. You will soon come to realize the many benefits of becoming a Transformer.
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Water is the most neglected nutrient and the most vital nutrient.
- Ryan Shanahan
WEEK 5 CHALLENGE
Every physiological process in your body depends on water. Water is the most abundant nutrient in your body. Your blood is made up of about 90% water. Your muscles are about 70% water. Even your bones are 20% water.
Without adequate water, nothing in your body could function properly. Every physiological process in your body takes place in water or depends on water.
Water is necessary to regulate your bodys temperature, to transport nutrients, and to build tissues. Water is required for joint lubrication, digestion, circulation, respiration, absorption, and excretion. Without water, you would die in a matter of days. Water is also essential to the fat burning process. Heres why: When youre dehydrated, the bodys instinctive reaction is to hold on to whatever water it has in order to survive. When this water retention occurs, the waste products in the body arent flushed out, and build up in your system. The result is that your body stops burning body fat as efficiently as possible.
HOW MUCH
SHOULD YOU DRINK?

You should continue drinking water throughout the day, even when youre not thirsty. The secret is to not get dehydrated in the first place. If in doubt, drink more, not less. Your body is similar to a plant, if you dont water a plant for a couple of days its stems droop and leaves dry up. When you water the plant again, within a very short time, it blossoms back to life. The same action happens to your body when you dont water it. Your skin dries up and muscles feel weak. Drinking ample amounts of water each day will make you feel fantastic!

ONLY DRINK WATER THIS WEEK. Keep a water bottle with you at all times. If you absolutely have to have coffee or herbal tea, just make sure you keep it virgin, and dont add any cream or sugar.
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WELCOME TO YOUR FIRST FAILURES ANONYMOUS MEETING. Thomas Edison failed 10,000 times before creating the light bulb. You have to crawl before you can walk, and you have to walk before you can run. Think of a baby learning to walk. They may fall many times, but that is just evidence that they are pushing their bodies to become better. If you have failed during your KettleWorx program, good for you! You are pushing yourself to the limits and you will become healthier, leaner and stronger. With each setback, you will be given the understanding of what it takes to be successful in the future. Never let the temporary setbacks discourage you. Keep at it and just like Thomas Edison youll find yourself closer to achieving your goals. Your Motivation Challenge is to ask yourself and answer the questions below: Can you list 3 setbacks you have experienced today or over the past 4 weeks? 1. _________________________________________________________________ 2. _________________________________________________________________ 3. _________________________________________________________________ What are 3 steps you can take to prevent these from recurring in the future? 1. _________________________________________________________________ 2. _________________________________________________________________ 3. _________________________________________________________________ CONGRATULATIONS! You have just turned a seemingly discouraging failure into an educational and personally empowering experience.
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Losing excess body fat is simple. Eat the right foods, do the right exercises, take the right vitamin supplements and think the right thoughts.
- Ryan Shanahan
WEEK 6 CHALLENGE
DIET CHALLENGE DIET CHALLENGE Once you realize that you cant always trust your feelings, you will be empowered to new levels of your KettleWorx potential.
This week, your Motivation Challenge is to act against your feelings in any instance each day when you know acting out on your feelings would be bad for you. Break yourself free of the chains that feelings put on you, and you will realize your full potential. When you dont feel like it, walk instead of driving to the corner
CUT THE CARBS. By eliminating starchy carbs after lunch

and in the evening, you will turbo charge your bodys fat burning mode during this final week. Your Diet Challenge is to eliminate breads, pasta, rice and potatoes and switch to only eating protein and veggies after 3:00pm daily.
store. Even though you feel comfortabl e in bed, wake up earlier to fit in your exercise. Order a flavored tea for dessert instead of getting the cake you feel like eating.

D.T.F. - DONT TRUST FEELINGS.
Have you ever felt like eating something, even though it was fattening? Have you ever felt like being lazy, when you know you should be exercising? Have you ever felt like giving up during a workout, when you know you could push your body just a little more?
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BONUS CHALLENGE
When you dont get enough sleep, you end up with too little leptin in your body, which makes your brain think youre hungry, even though you dont actually need food at that time. So, your brain takes steps to store the calories you eat as fat so youll have enough energy the next time you need it. The decrease in leptin brought on by sleep deprivation can result in a constant feeling of hunger and a general slow-down of your metabolism. This equals major Fat Gain! The hormone ghrelin - The purpose of ghrelin is the exact opposite of leptin: It tells your brain when you need to eat, when it should stop burning calories and when it should store energy as fat. During sleep, levels of ghrelin decrease, because sleep requires far less energy than being awake does. People who dont sleep enough end up with too much ghrelin in their
ELIMINATE ALL SAUCES, FOOD SPREADS AND CONDIMENTS. The past 5 weeks you have been breaking
old habits and starting new ones. This weeks new nutrition habit is to learn how to appreciate the flavors of real food, as opposed to the highly sugared, salty, processed food that you may have been accustomed to. Its time to add a final tweak to your diet to ensure maximum weight and excess fat loss.
system, so the body thinks its hungry and it needs more calories, and it stops burning those calories because it thinks theres a shortage. This equals major Fat Gain! Your Motivation Challenge this week is to aim for seven to eight hours of sleep every night. To ensure a restful sleep, avoid sugar, caffeine or other
Your Bonus Challenge is to eliminate all condiments that are high in extra calorie content such as BBQ sauce, mustards, ketchup, bottled salad dressings, and mayonnaise. Replace mayonnaise-based condiments with low fat yogurt and salad dressings with healthy home made recipes.
stimulants 5 hours before your bedtime.

COUNT THE SHEEP.
If you are sleep deprived, medical studies show direct tie-ins to weight gain. Chronic sleepiness makes physical activity unlikely and causes hormonal disturbances, specifically involving the hormones leptin and ghrelin.
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LOST 4OLBS
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TURKEY WRAPS
Makes 4 servings Ingredients youll need 2 tbsp hot pepper sauce, 3 tbsp white vinegar 1/4 tsp cayenne pepper 2 tsp extra-virgin olive oil 1 lb turkey tenders 2 tbsp reduced-fat mayonnaise 2 tbsp nonfat plain yogurt 1/4 cup crumbled blue cheese 4 8-inch whole-wheat tortillas 1 c shredded romaine lettuce 1 c sliced celery 1 large tomato, diced Freshly ground pepper to taste How to make it 1. Whisk hot pepper sauce, 2 tablespoons vinegar and cayenne pepper in a medium bowl. 2. Heat oil in a large nonstick skillet over medium-high heat. Grill the turkey tenders 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well. 3. Whisk mayonnaise, yogourt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese. 4. To assemble wraps: Lay a tortilla on a plate. Spread on 1 tablespoon blue cheese sauce and top with one-fourth of the turkey, lettuce, celery and tomato. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich.
BAKED CHICKEN WITH HERBS

Makes 4 servings Ingredients youll need 1 2 1/2 lb broiler-fryer chicken 2 tbsp margarine or butter 2 tbsp olive or vegetable oil 1/4 c finely chopped onion 1/4 c lemon juice 2 tbsp Worcestershire sauce 1/2 tsp dried basil leaves 1/4 tsp dried marjoram 1/4 tsp dried oregano 2 large cloves garlic -- finely chopped How to make it 1. Cut chicken into pieces; cut each breast half into halves and remove skin. 2. Heat margarine and oil in rectangular 13x9x2 inch pan in the oven at 375 degrees until margarine is melted. Stir in remaining ingredients except chicken. 3. Place chicken, meaty side down, in pan, turning to coat with herb mixture. 4. Cook uncovered 30 minutes. Turn chicken; cook until thickest pieces are done,about 30 minutes longer.
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TURKEY AND SWEET POTATO SANDWICH

Makes 4 servings. Thanksgiving on a roll. Heres a pilgrims dinner you can make in minutes and enjoy year-round, not only on turkey Thursday. Straight from the menu of New York Citys Chat n Chew Diner, this sandwich has all the flavors of a Thanksgiving meal without stuffing you full of calories. Use turkey leftovers or buy sliced turkey breast from the deli. Ingredients youll need 1 c bottled turkey gravy 1 large (8 oz) sweet potato 4 sourdough rolls 4 tsp dried sage 1 lb thickly sliced deli-style roasted turkey breast, torn or cut in 2-inch pieces (or Thanksgiving turkey leftovers) 1 c whole or crushed-berry cranberry sauce (not jellied) How to make it 1. Heat gravy in a small saucepan until hot, about 2 minutes. Cut sweet potato into thin 1/4-inch slices. 2. Place slices on a plate, sprinkle with 1 tbsp water, cover loosely with plastic wrap and microwave 6 to 7 minutes or until very soft. 3. Split rolls in half and pour 2 tbsp gravy on each half and sprinkle sage on top. 4. Divide turkey into 4 equal portions and place on the bottom half of rolls. Top with sweet potato slices. 5. Spread cranberry sauce over the top half of rolls, close the sandwiches and add salt and pepper to taste.
CHICKEN WITH MINTY YOGOURT

Makes 4 servings
Ingredients youll need

8 chicken thigh portions, skinned 1 tbsp honey 2 tbsp lime or lemon juice 2 tbsp natural yogurt 4 tbsp chopped fresh mint Salt and pepper to taste How to make it 1. Slash the chicken flesh at intervals with a sharp knife. Place in a bowl. 2. Mix the lime or lemon juice, honey, yogurt, seasoning and half the mint. 3. Spoon the marinade over the chicken and leave to marinate for 30 minutes. Line the grill pan with foil and cook the chicken under a moderately hot grill until thoroughly cooked and golden brown, turning the chicken occasionally during cooking. 4. Sprinkle with remaining mint, serve with potatoes and tomato salad.
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TUNA SALAD WRAPS

Makes 6 servings Ingredients youll need 1 6 1/2-ounce can tuna in spring water, drained and rinsed 3 green onions with tops, chopped 2 tbsp chopped celery 2 tbsp chopped fresh parsley 1 medium carrot, shredded 1 small tomato chopped 2 tbsp chopped green pepper 3 tbsp reduced-calorie mayonnaise 2 tbsp Salsa or picante sauce ground black pepper to taste 3 whole-wheat wraps, 7 inches in diameter Accompaniments 6 lettuce leaves, rinsed and dried 1 medium tomato, sliced 6 fresh mushrooms, sliced 1/2 c alfalfa or bean sprouts 6 sprigs parsley
GREEN BEANS & TOASTED ALMONDS

Makes 4 servings Ingredients youll need 1 pound green beans, stem ends trimmed 2 teaspoons extra-virgin olive oil 2 tablespoons chopped Almonds 1/4 teaspoon salt & freshly ground pepper to taste
How to make it
1. Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain. 2. Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
How to make it
1. Mix together all ingredients except wraps and the accompaniments. Refrigerate for at least 1 hour. 2. Line each wrap with a leaf of lettuce, a slice of tomato, mushroom slices and sprouts. 3. Add tuna salad and garnish with a sprig of parsley.
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CASHEW CHICKEN SALAD

Makes 6 servings Ingredients youll need 2 c cooked chicken 1 small Delicious or Granny Smith apple, diced 1 small can pineapple tidbits (drain and reserve juice) 1 c finely diced celery 3/4 c chopped cashews salt and pepper to taste Dressing: 1 c mayonnaise Reserved pineapple juice 2 tsp. poultry seasoning (dont omit)
CHICKEN WITH LEMON PASTA

Makes 6 servings. Ingredients youll need 3 c chicken broth 1 tbsp honey 1 c water 1/8 tsp black pepper 1/2 tsp lemon peel, grated 1/2 lb linguini, uncooked 9 oz chicken breast strips, cooked
How to make it
1. In a saucepan, combine chicken broth, water, lemon peel, lemon juice, honey, and black pepper. 2. Bring to a boil and add linguine. Reduce heat, cover, and simmer 15 minutes, or until some liquid has been evaporated; stirring occasionally. 3. Add chicken strips, cover and simmer five minutes, or until linguine is tender and chicken is cooked through, stirring occasionally.
How to make it
1. Combine first six ingredients in large bowl. Blend dressing ingredients in separate bowl and fold into chicken mixture. 2. Cover and refrigerate at least 4 hrs before serving. Good stuffed in ripe, chilled tomato and served on crisp lettuce leaf with fresh asparagus and hot rolls.
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EGG SALAD
Makes 4 servings Ingredients youll need 4 eggs 4 tablespoons mayonnaise 2 teaspoons sweet pickle relish 2 tablespoons green onion, finely chopped salt to taste freshly ground pepper to taste whole grain bread
BAKED SWEET POTATOES WITH VEGETABLE TOPPING

Makes 6 servings. Ingredients youll need 6 medium sweet potatoes, about 2-3 pounds 1 small onion, chopped 1 small carrot, shredded 2 radishes, shredded 1/4 cup cucumber, peeled, chopped 2 tbsp cider vinegar 1 tbsp chopped fresh basil or 1/2 tsp dried basil 1/2 cup plain nonfat yogurt 1/4 cup grated Parmesan cheese 1/4 cup skim milk 1 tsp nonfat butter granules Freshly ground black pepper to taste
How to make it
1. Fill a small sauce pan with enough water to just cover eggs and bring to a full boil. Reduce heat to low and cover. Cook eggs for about 10 minutes. 2. Remove from heat, drain, and immediately cool eggs with cold running water. 3. Peel eggs and finely chop. Mix in mayonnaise, pickle relish, chopped onion, salt, and pepper. 4. Spread on whole grain bread. Garnish with lettuce or sprouts (optional).
How to make it
1. Preheat oven to 400F. Bake potatoes for 50 minutes, or until tender. 2. Combine onion, green onions, carrots, radishes, cucumber, vinegar, and basil. Toss to mix well then set aside. 3. Cut a 1-inch-thick slice off the top of each potato, carefully scoop out the pulp and reserve the shells. 4. Mash potato pulp with yogurt, parmesan cheese, skim milk, butter granules and pepper. Mix until smooth. Stuff potato mixture into reserved shells. 5. Place on baking sheet and bake at 350F for 30 minutes. Serve hot, topped with vegetable mixture.
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SPANISH-STYLE SCRAMBLED EGGS

Makes 3 servings Ingredients youll need 1 tsp vegetable oil 1 green onion, chopped 1 small ripe tomato, chopped 6 large egg whites 1 tbsp Salsa or picante sauce Ground black pepper to taste 1 tbsp minced fresh cilantro or parsley Garnish Cilantro or parsley sprigs 1 tomato, cut into wedges
ROASTED CHICKEN
Makes 8 servings Ingredients youll need 1 small onion, peeled and quartered 3 cloves garlic, peeled and quartered 3 sprigs fresh tarragon 3 sprigs fresh thyme 1 5-pound chicken, 2 tbsp extra-virgin olive oil 1 tsp sea salt 1/2 tsp freshly ground pepper
How to make it
1. Preheat oven to 375F. 2. Place onion, garlic, tarragon and thyme into the cavity of the chicken. Tie the legs together with kitchen string, mostly closing the cavity opening. Pull the wings so the tips overlap on top of the breast; tie in place, wrapping string around the wings and body. Rub the chicken with oil, salt and pepper. Set in a roasting pan, breast-side down. 3. Roast the chicken for 25 minutes. Turn breast-side up and continue roasting, basting occasionally with pan juices, until a thermometer inserted into the thickest part of the thigh, without touching bone, registers 175F, 1 1/4 to 1 1/2 hours. Transfer to a cutting board; let rest for 10 minutes. Remove the string before carving.
How to make it
1. In nonstick skillet, heat oil over medium-high heat. 2. Add onions and tomato, sauce until onions are soft, 1-2 minutes. Reduce heat to low. 3. In a bowl, combine egg whites, Salsa or picante sauce and pepper, beat until frothy, add to the skillet. 4. Cook over low heat, stirring, until almost set, add cilantro or parsley and stir until eggs are fully set. 5. Garnish with cilantro or parsley and tomato.
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RYAN SHANAHAN
KETTLEWORX CREATOR
even days to get the shape and body you want and need? Thats where Fitness Expert to the Stars Ryan Shanahan comes in. Ryan is the internationally acclaimed trainer who regularly works with superstars and private clients along with the casts and crews of major feature films at his Personal Training Studio located inside The Toronto Film Studios. Because these superstars demand immediate results, Ryan developed the worlds fastest, most efficient workout possible KettleWorx. And now you can transform your body just like the celebrities do in just six short weeks, 42 days, with KettleWorx and the step-by-step guide you hold in your hand and with Ryan Shanahan as your personal, in-home trainer. Ryan is the real deal, with the experience, the know-how and the determination to help you create your own extreme personal makeover. Over the last 20 years, he has played professional hockey, represented Canada at the World Duathlon Championship, completed 22 triathlons and 2 marathons. With just 7 weeks of training, he earned 2nd place at the Heavyweight Drug Free Bodybuilding Contest in 2007. Hes worked with some of the worlds top athletic trainers and physiotherapists, and now he has taken that knowledge and experience to make it happen for thousands of people just like you.
n this celebrity-obsessed, glam-filled world that we live in, weve all read about megastars who train for months on end for a movie role. But what if you have just weeks or
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TM
WORKS!
I just did the DVD first workout from start to finish and I got my fiancee I totally love my waist and stomach - it has been years, probably since I was in my mid-20s, since they looked so good. ALICE doing it too lol He was thinking it was easy when he first saw me doing it and now he is burning in his legs and arms lol! I really love the ab one where you are rowing! LEONA
Here are my results after 1 month of your kettlebell workouts: 7.5 lbs gone. 5.5 inches gone. 1% body fat gone. Jeans that were too tight to breathe in are now loose. Im also seeing changes in the areas that you can never hit in traditional workouts (back fat/bra bulge and that little area in front of the arms by your armpit). I enjoy seeing your smiling face in the morning. Ill let you know results of the next 6 weeks. Thanks so much, LIz Here are my current stats after following KettleWorx for 6 weeks Weight lost: 15lbs. Inches lost: I did my fit test yesterday and I have dropped down almost 6% in body fat percentage since the beginning of KettleWorx! Thanks for kicking my butt in the mornings. CHRISTIN - waist - 3 1/8 - hips - 2 1/4 - chest - 4 1/4 - thighs - 2 each Its been very exciting so far, and Im totally pumped to keep going, now that I have the tools! Thanks again for all of your help and encouragement. Ill definitely keep you posted. REBECCA ALEXX I cant tell you how much Im enjoying your kettlebell workouts - theyre interesting and challenging, and I appreciate how encouraging and motivating your training style is. KettleWorx is more than Id hoped for!
Thanks for the KettleWorx workout DVD. My wife is already 7 lbs down working out to your DVDs, its only been 5 weeks. The most amazing thing is she is down 14 overall! (5 chest, 5.5 waist & 3.5 hips). This is simply from a small diet improvement, walking our son in the stroller and your DVD! Were hoping to trim another 18lbs in 6 weeks. Were very impressed so far, we cant wait to get started on the next phase! KRIS
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Some people sit on the sidelines and watch it happen...Those who jump in feet first Make it Happen. Which one are you?
- Ryan Shanahan
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In FAT FREE IN 42 DAYS, KettleWorxs companion guide to the exclusive KettleWorx Six Week Body Transformation, Ryan Shanahan guides you step by step to become stronger, fitter and healthier than you have ever been before. Ryan, personal trainer and fitness expert for the stars has drawn upon his wealth of experience to create the motivation and direction to do your best.
Learn the key food combinations to unlock maximum fat burning Easy to follow work sheets to measure and track your progress Weekly Trainer Challenges to turbo charge your motivation Delicious, healthy recipes that are easy to cook at home What foods burn fat and what foods store fat Fast and easy weekly meal plans and much more ....
To learn more about KettleWorx and Ryan Shanahan, go to www.kettleworx.com, to get the latest KettleWorx workout DVDs, fitness advice and participate in Ryans blog.
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The Global Leader in Kettlebell Fitness. www.kettleworx.com

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FAT FREE IN 42DAYS

Your companion guide to the

FAT FREE IN 42DAYS

Your companion guide to the

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

The KettleWorx Fat Free in 42 Diet

FF-42: Ryans Weekly Challenges

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Your Fitness Expert and Biggest Supporter,

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

WHY KETTLEWORX WORKS

The secret is simple:

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

WORKS WHEN YOU...

SCHEDULE HEALTH INTO YOUR LIFE!

KNOW YOUR GOAL

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

CHANGE YOUR FATITUDE TO RIPATUDE

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Use food to feed your body not your emotions.

increase in exercise speeds up your metabolism.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Got the munchies?

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Stick it out. This is not an eating plan that you have

Herbs and spices are your best friends. Use

Make extras for later in the week. If youre making

One final note.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

HEALTHY EATING RULES

BREAKFAST LIGHT SNACK LUNCH LIGHT SNACK DINNER

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

RULE 2: PORTION CONTROL The Food Fist Rule

RULE 3: CHOOSE YOUR FOODS WISELY The Read Rule

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

TIPS THE FOR READING

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Do eat whole fruits

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

FOR BURNING FAT

Oatmeal (complex carbohydrate)

Grapefruit (natural Fibrous carb)

Egg white omelet with one yolk (lean protein)

Brown rice (complex carbohydrate)

Mixed green salad (complex fibrous carb)

Chicken breast (lean protein)

Sweet potato (complex carbohydrate)

Broccoli (complex fibrous carb)

Salmon (lean protein)

i.e., doughnuts, pastries, potato chips, etc.).

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Group I: Fibrous Carbohydrates

Group II: Complex Carbohydrates (Starchy)

Day 21 _ Day 42 _

Day 21 _ Day 42 _