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TM

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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

Your companion guide to the

SIX-WEEK
KETTLEWORX BODY

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

Make It Happen

05

KettleWorx Works

11

The KettleWorx Fat Free in 42 Diet

32

FF-42 Workbook

43

FF-42: Ryans Weekly Challenges

53

FF-42 Recipes

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

ii

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

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.
KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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

Rick standing at the summit of

shoes. He looked strong, lean, confident, had a new bounce in his step and gave off

Mt. Killimanjaro after climbing

a very positive energy. Rick had memorized the warm up and said was even doing

over 3000 vertical feet daily,

it the morning before work as an energy boost.

5 days in total.

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.

AFTER 6 WEEKS

Rick said Watch this, he bent over and touched his toes with ease!

Ricks Fitness Test results from


his return visit to the Doctor.

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,

Test

still had a beer afterwards with the guys, but ate a healthy breakfast and made

Strength

4x

smart food choices at restaurants, bought KettleBells and KettleWorx DVDs for his

Abs

3x

Flexibility

2x

So, are you ready to lose weight...are you ready to be in the best shape of your life...

Oxygen Capacity

17%

are you ready for that lean, toned body youve always wanted in just 42 days

Weight Decrease

12 lbs

entire family and friends, and just climbed Mt. Kilimanjaro with his daughter!

Improvement

Then Lets Make It Happen!

Your Fitness Expert and Biggest Supporter,

Ryan Shanahan

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Works!

Ryan

Jennifer

TM

AFTER

BEFORE

AFTER

BEFORE

AFTER

AFTER

BEFORE

AFTER

BEFORE

AFTER

Gerry

Haley

BEFORE

Kate

KettleBell Pete

BEFORE

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

WHY KETTLEWORX WORKS


TM

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

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

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?

- Its not my fault because I dont have


good genes.

+ How great am I going to feel after

- I wish I could get rid of this gut.

+ I am getting leaner every day.

- 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!

I finish my workout?

+ Whatever it takes, Ill do it.


+ I like eating healthy foods.
+ I love working out.
+ I can do it.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

TM

RECOMMENDED EQUIPMENT

1
2

WRIST BANDS

KETTLEWORX
KETTLEBELL

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

10

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6SOZbVg3ObW\U

DIET

11

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Use food to feed your body


not your emotions.
- Ryan Shanahan

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%

HERES WHY:

Dieting without exercising

is one of the major reasons for


the 90% failure rate of weight loss
programs today.

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.

The reason is simple: A decrease


in calorie intake, if extreme and
or prolonged, slows down the
metabolism while an

increase
in exercise speeds up your
metabolism.

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

12

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.

13

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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!

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

14

TM

FAT FREE IN 42

HEALTHY EATING RULES


RULE 1: CONSISTENCY
The Rule of 3

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

within an hour of waking up ( 7 am )

Light Snack

2-3 hours after breakfast ( 9-10 am )

Lunch
Light Snack
Dinner

15

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 )

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

16

TIPS
FOR READING THE

INGREDIENT LIST
Sugars
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.

17

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

TM

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
beef with chicken, turkey, fish, tofu or legumes.

Do use lemon juice, soy sauce or mustard


on your veggies to replace butter.

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;

Do enjoy avocadoes,

Do eat whole fruits

raw nuts, and seeds in

instead of drinking

moderation. They are a

prepared juices.

great source of essential


fatty acids.

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

18

THE

ULTIMATE

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

REASONS WHY
you must eat lean
proteins, complex, and

fiberous carbohydrates together

throughout the day.

at every meal to maximize fat loss


and muscle growth.

BREAKFAST

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
Oatmeal
(complex carbohydrate)

Grapefruit
(natural Fibrous carb)

Egg white omelet with


one yolk (lean protein)

insulin - without the ups and


downs of eating carbohydrates
by themselves.
2. Eating fiber-containing

LUNCH

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)

19

Broccoli
(complex fibrous carb)

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Salmon
(lean protein)

i.e., doughnuts, pastries, potato


chips, etc.).

Group I: Fibrous Carbohydrates


Apples

Cucumber

Pepper - green or red

Asparagus

Grapes

Plums

Bananas

Green Beans

Raspberries

Blueberries

Lettuce

Salads

Broccoli

Mushrooms

Squash

Brussel Sprouts

Nectarines

Spinach

Cantaloupe

Oranges

Tomatoes, pasta sauce, salsa

Carrots

Peas

Unsweetened apple sauce

Cauliflower

Peaches

Zucchini

Collard greens

Pears

Group II: Complex Carbohydrates (Starchy)


Beans

Lentils

100% Whole Grain Dry Cereals

Brown Rice

Oatmeal

100% Whole Grain Pasta

Legumes

Sweet Potatoes

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

Natural Peanut Butter

Olives

Flaxseed Oil

Nuts & Seeds

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

20

5 TIPS FOR

GROCERY
SHOPPING

spice
it up.

EAT before you head to the


grocery store. This will help

prevent you from giving into sugary


or fattening temptations at the
supermarket.

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

YOUR FOOD

Remember that the inner aisles are

filled with processed foods. Try to

Am I supposed to just eat this stuff plain?

keep these choices to a minimum.

The answer is no!

Feel free to spice up and


season your food to make it
more palatable.

PERIMETER of the store.

Fill your cart with fresh fruits,


vegetables, and lean meats.

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.

21

SPICING &
FLAVOURING
he sample meal combinations listed in this guide are
plain, simple and do not involve any fancy recipes.
That might make you wonder:

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

CHECK the best before date.

and seasonings such as pepper, garlic powder, oregano,

Always make sure the foods

parsley, sage, thyme, dill, ginger, chopped onion, paprika, and

that you purchase are fresh or arent

any no-sodium seasoning mix. None of these items will alter the

about to expire soon.

percentages or your caloric intake significantly.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

22

10 WORST

THE
FAT-STORING FOODS YOU
SHOULD NEVER EAT

23

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Cookies
Deep Fried foods
Doughnuts
Fruit drinks
Hot dogs
Ice cream
Potato chips
Soda & Sugar-sweetened beverages
Sugary breakfast cereals
White Bread

10 BEST

THE
FOODS YOU SHOULD EAT

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

24

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.

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.

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.

25

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

26

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.

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.

10

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!)

27

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

28

Dos & Donts to help you

eat healthier

when dining out


DO

DONT

order food described as broiled, grilled,

poached, roasted, baked or steamed

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.

29

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

RYANS RECOMMENDED

SUPPLEMENTS

Whey
Protein Powder

PhytoBerry

Greens Powder

Fish Oil

Multivitamins

The

Ryan Shanahan

Super Shake
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
NUTRITIONAL INFO
In a blender, add ice and crush, add liquid and banana, mix,

Protein

24 g

add remaining ingredients, thoroughly mix and serve.

Carbs

29 g

Fat

1.5 g

Calories

212

The Ryan Shanahan Super Shake can

be used to replace any meals.

*Not recommended for pregnant or lactating women

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

30

THE FAT FREE IN 42 DIET


SAMPLE MENU

Day 7

Day 6

Day 5

Day 4

Day 3

Day 2

Day 1

Breakfast

Snack

Lunch

Dinner

1 grapefruit
1 boiled egg
1 slice whole wheat toast

protein bar
1 banana
Skim milk

cheddar & tomato sandwich


on whole grain bread
green salad with vinegar and
lemon juice

chicken breast
baked potato
mixed salad
strawberries & cantaloupe

283 Calories

250 calories

395 calories

465 calories

2 egg omelette with mushrooms


1 slice of whole wheat
toast with butter
sliced peaches

protein bar with


strawberries

sliced turkey sandwich on


whole grain wheat bread
with sliced tomato, lettuce
half cup of fruit salad

1 chicken shish kebab


1 slice of whole wheat pita
bread
salad with low calorie dressing
1 apple

224 calories

240 calories

calories 489

calories 465

1 orange
2 egg omelet with mushrooms
2 slices of whole grain
bread

1 apple

1 glass of low sodium V8


tuna sandwich mixed with
plain yogourt on 2 slices of
whole grain wheat bread
lettuce and carrot sticks

lean ground beef patty


steamed broccoli
baked potato

calories 299

calories 86

355 calories

calories 455

strawberries
2 boiled eggs
1 slice whole wheat toast
with butter

5 dried apricots
or handful of raw
almonds
small yogourt

chicken breast
mixed salad - tomato, cucumber, green pepper
1 slice whole wheat pita
1 apple

chicken breast
green beans
pasta with tomato sauce

calories 237

calories 180

calories 423

calories 400

oatmeal
skim milk
blueberries
1 boiled egg

1 cup skim milk


1 bran muffin

1-2 egg salad sandwich


1 whole wheat pita
celery

1 chicken breast
brussel sprouts or cauliflower
baked potato

calories 230

calories 175

calories 393

calories 367

1 orange
small yogourt

protein bar
strawberries

Tuna sandwich with


whole grain bread
pineapple

1-2 egg omelet with mushrooms, tomato, onions


1 whole wheat wrap
spinach

calories 163

calories 139

calories 313

calories 350

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.

31

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

32

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33

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

TM

FAT FREE IN 42DAYS

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

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

34

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

After KettleWorx

______ Body Weight

______ Body Weight

______ % Body Fat

______ % Body Fat

______ Chest

______ Chest

______ Waist

______ Waist

______ Hips

______ Hips

______ Thighs

______ Thighs

______ Arms

______ Arms

__________
Arms

Notes
________________
________________
________________
________________
________________
________________

35

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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

After KettleWorx

What I would like to Make Happen on my body:

What I Made Happen:

How I feel about my body and health right now:

How I feel about my body and health right now:

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

36

STEP 3

FITNESS TEST

Perform the following exercises and record your progress.

PUSH UPS
Reps performed:

Men & Women use same push up form: knees


off the floor. Perform as many push-ups as you

Day 1

can up to a maximum of 100.

_____________

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.

37

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

Reps performed:
Day 1

_____________

Day 21 _____________
Day 42 _____________

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

STOP

CLEAR YOUR CUPBOARDS

DONATE ALL THE

FATTY
JUNK FOOD IN YOUR HOME
OR OFFICE

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.

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

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

38

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

VEGETABLES
Lettuce
Broccoli
Celery
Cucumbers
String beans
Spinach
Asparagus
Peppers
Carrots
Mushrooms
Onions
Tomatoes

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

39

GOOD CARBS / WHOLE GRAINS


Oatmeal (oats, not the flavoured packages)
Yams
Chickpeas
Brown rice
Kidney beans
Black beans
Whole wheat pasta
Whole Grain bread

FRUITS
Bananas
Apples
Grapefruit
Peaches
Strawberries
Blueberries
Raspberries
Oranges
Pineapples
Lemons/Limes

MEAL PLANNER
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

CONDIMENTS
Salsa
Tomato sauce
Balsamic vinegar
Assorted spices
Olive oil
Low-fat mayo
Low-fat salad dressing
Low-sodium soy sauce

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

SATURDAY

SUNDAY

STEP 7

TRACK YOUR PROGRESS

HOW TO USE

THE FF42 PROGRESS TRACKING SHEET


For every 20 minute KettleWorx workout completed,

percentage. (ie: 0.57 x 100 = 57%)

write a check mark in the KettleWorx box.

For example: Your first 7 days on the Progress Tracking


sheet might look like this:

For each day you avoid eating fatty junk foods and
complete your weekly diet challenge write a check

Workout 3/3 = 100% A+

mark in the Nutrition box.

Diet 4/7

= 57% F

Bodyweight 135 lbs lost 1 lb


The KettleWorx program recommends that a person
wanting to lose weight should be doing:

KettleWorx Grade Point Chart

3 KettleWorx workouts per week

A+ = 98 100%

7 healthy eating days per week.

* Optional 1 Cheat Meal per week is allowed

B+ = 88 89%

= 90 97 %

= 80% - 87%

After 42 Days you should have completed:

= 70 79%

At least 18 KettleWorx workouts

= 60 69 %

Avoided junk food for at least 36 days

= 59 % and below

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

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

40

41

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

: __________________________

WEEK 6

WEEK 5

WEEK 4

WEEK 3

WEEK 2

WEEK 1

KettleWorx
Nutrition

KettleWorx
Nutrition

KettleWorx
Nutrition

KettleWorx
Nutrition

KettleWorx
Nutrition

KettleWorx
Nutrition

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

DAY 2

KettleWorx

DAY 1

Completion Date : __________________________

Date Started

TM

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

DAY 3

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

DAY 4

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

DAY 5

KETTLEWORX FF42 PROGRESS TRACKING SHEET

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

DAY 6

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

Nutrition

KettleWorx

DAY 7

KettleWorx
Nutrition
Body Weight
Grade

___ /3 KettleWorx
___ /7 Nutrition
_____ Body Weight
_____ Grade

___ /3 KettleWorx
___ /7 Nutrition
_____ Body Weight
_____ Grade

___ /3 KettleWorx
___ /7 Nutrition
_____ Body Weight
_____ Grade

___ /3 KettleWorx
___ /7 Nutrition
_____ Body Weight
_____ Grade

___ /3 KettleWorx
___ /7 Nutrition
_____ Body Weight
_____ Grade

___ /3
___ /7
_____
_____

SCORE RESULTS

WHAT TO EXPECT
DURING THE NEXT

6 WEEKS
D

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

havent I been exercising before, this feels fantastic!

WEEK 1: Your goal is to master the correct form for each exercise and achieve 3
KettleWorx workouts.

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

42

RYANS WEEKLY
CHALLENGES
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KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

44

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.

45

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

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.

MOTIVATIONChallenge
CHALLENGE
Motivation
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.

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.

Lets do this together!

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

46

The workout burn and sugar


cravings are temporary.
Quitting is Permanent.
- Ryan Shanahan

WEEK 3 CHALLENGE
DIET
CHALLENGE
Diet
Challenge

MOTIVATIONChallenge
CHALLENGE
Motivation
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

of temptation, in times when you dont feel like exercising, or

burn body fat. The body has no storage capacity for alcohol;

dont feel like sticking to the nutrition plan.

your consumption of alcohol will almost completely impair the


bodys use of fat for fuel. When alcohol is in your system, your

If you dont give in, you will make a profound breakthrough in

body will simply convert more of the food you normally eat

your Body Transformation, a breakthrough that is necessary

into body fat.

if you want to achieve your visualized and written goals.


Recognize that these times of temptation or laziness are

Your Challenge is to limit alcohol consumption to 0-3 drinks

easily reversible and offer you the greatest opportunities to

per week.

progressing to your fitness and weight loss goal even faster.

47

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

"

Obstacle illusions happen when


you take your eyes off your goal.
Ryan Shanahan

WEEK 4 CHALLENGE
DIETChallenge
CHALLENGE
Diet

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

Motivation Challenge
Become a Transformer.

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

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!

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

Your Diet Challenge is to Just say No to Cheese and

times. You will soon come to realize the many benefits

limit to only a sprinkle of Feta or Parmesan cheese in

of becoming a Transformer.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

48

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,

How much

should you drink?

respiration, absorption, and excretion. Without water, you would die in a matter

You should continue drinking water

of days.

throughout the day, even when


youre not thirsty. The secret is to not

Water is also essential to the fat burning process. Heres why: When youre

get dehydrated in the first place. If

dehydrated, the bodys instinctive reaction is to hold on to whatever water it has in

in doubt, drink more, not less. Your

order to survive. When this water retention occurs, the waste products in the body

body is similar to a plant, if you dont

arent flushed out, and build up in your system. The result is that your body stops

water a plant for a couple of days its

burning body fat as efficiently as possible.

stems droop and leaves dry up. When


you water the plant again, within a

DIET
CHALLENGE
Diet
Challenge

very short time, it blossoms back


to life. The same action happens to
your body when you dont water it.

Only drink water this week. Keep a water bottle with you at all times. If

Your skin dries up and muscles feel

you absolutely have to have coffee or herbal tea, just make sure you keep it virgin,

weak. Drinking ample amounts of

and dont add any cream or sugar.

water each day will make you feel


fantastic!

49

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

MOTIVATIONChallenge
CHALLENGE
Motivation
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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

50

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.

MOTIVATION
CHALLENGE
Motivation
Challenge
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?

51

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

BONUS Challenge
Diet
Challenge
DIET
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

system, so the body thinks its hungry and it needs more

old habits and starting new ones. This weeks new nutrition

theres a shortage. This equals major Fat Gain!

calories, and it stops burning those calories because it thinks

habit is to learn how to appreciate the flavors of real food, as


opposed to the highly sugared, salty, processed food that you

Your Motivation Challenge this week is to aim for seven to

may have been accustomed to. Its time to add a final tweak

eight hours of sleep every night.

to your diet to ensure maximum weight and excess fat loss.


To ensure a restful sleep, avoid sugar, caffeine or other
Your Bonus Challenge is to eliminate all condiments that are

stimulants 5 hours before your bedtime.

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.

MOTIVATION
CHALLENGE
Motivation
Challenge
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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

52

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KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

54

TURKEY WRAPS
Makes 4 servings

BAKED CHICKEN
WITH HERBS
Makes 4 servings

Ingredients youll need


2 tbsp hot pepper sauce,

Ingredients youll need

3 tbsp white vinegar

1 2 1/2 lb broiler-fryer chicken

1/4 tsp cayenne pepper

2 tbsp margarine or butter

2 tsp extra-virgin olive oil

2 tbsp olive or vegetable oil

1 lb turkey tenders

1/4 c finely chopped onion

2 tbsp reduced-fat mayonnaise

1/4 c lemon juice

2 tbsp nonfat plain yogurt

2 tbsp Worcestershire sauce

1/4 cup crumbled blue cheese

1/2 tsp dried basil leaves

4 8-inch whole-wheat tortillas

1/4 tsp dried marjoram

1 c shredded romaine lettuce

1/4 tsp dried oregano

1 c sliced celery

2 large cloves garlic -- finely chopped

1 large tomato, diced


Freshly ground pepper to taste

How to make it
1. Cut chicken into pieces; cut each breast half into

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.
Whisk mayonnaise, yogourt, pepper and the

3.

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.

55

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

TURKEY AND SWEET


POTATO SANDWICH

CHICKEN WITH
MINTY YOGOURT

Makes 4 servings.

Makes 4 servings

Thanksgiving on a roll. Heres a pilgrims dinner you

Ingredients youll need

can make in minutes and enjoy year-round, not only on

8 chicken thigh portions, skinned

turkey Thursday. Straight from the menu of New York

1 tbsp honey

Citys Chat n Chew Diner, this sandwich has all the

2 tbsp lime or lemon juice

flavors of a Thanksgiving meal without stuffing you full of

2 tbsp natural yogurt

calories. Use turkey leftovers or buy sliced turkey breast

4 tbsp chopped fresh mint

from the deli.

Salt and pepper to taste

Ingredients youll need

How to make it

1 c bottled turkey gravy

1. Slash the chicken flesh at intervals with a sharp knife.

1 large (8 oz) sweet potato


4 sourdough rolls
4 tsp dried sage
1 lb thickly sliced deli-style roasted turkey breast, torn or

Place in a bowl.
2. Mix the lime or lemon juice, honey, yogurt, seasoning
and half the mint.

cut in 2-inch pieces (or Thanksgiving turkey leftovers)

3. Spoon the marinade over the chicken and leave to

1 c whole or crushed-berry cranberry sauce (not jellied)

marinate for 30 minutes. Line the grill pan with foil


and cook the chicken under a moderately hot grill

How to make it

until thoroughly cooked and golden brown, turning

1. Heat gravy in a small saucepan until hot, about 2

the chicken occasionally during cooking.

minutes. Cut sweet potato into thin 1/4-inch slices.


2. Place slices on a plate, sprinkle with 1 tbsp water,

4. Sprinkle with remaining mint, serve with potatoes and


tomato salad.

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

56

TUNA SALAD WRAPS


Makes 6 servings

GREEN BEANS &


TOASTED ALMONDS
Makes 4 servings

Ingredients youll need


1 6 1/2-ounce can tuna in spring water,
drained and rinsed

Ingredients youll need


1 pound green beans, stem ends trimmed

3 green onions with tops, chopped

2 teaspoons extra-virgin olive oil

2 tbsp chopped celery

2 tablespoons chopped Almonds

2 tbsp chopped fresh parsley

1/4 teaspoon salt& freshly ground pepper to taste

1 medium carrot, shredded


1 small tomato chopped

How to make it

2 tbsp chopped green pepper

1. Cook beans in a large pot of boiling salted water until

3 tbsp reduced-calorie mayonnaise


2 tbsp Salsa or picante sauce

just tender, 5 to 7 minutes. Drain.


2. Heat oil in a large nonstick skillet over low heat. Add

ground black pepper to taste

nuts and cook, stirring, until golden, about 1 minute.

3 whole-wheat wraps, 7 inches in diameter

Return the reserved beans to the pot and toss to


coat. Season with salt and pepper.

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

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.

57

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

CASHEW CHICKEN
SALAD

CHICKEN WITH
LEMON PASTA

Makes 6 servings

Makes 6 servings.

Ingredients youll need

Ingredients youll need

2 c cooked chicken

3 c chicken broth

1 small Delicious or Granny Smith apple, diced

1 tbsp honey

1 small can pineapple tidbits (drain and reserve juice)

1 c water

1 c finely diced celery

1/8 tsp black pepper

3/4 c chopped cashews

1/2 tsp lemon peel, grated

salt and pepper to taste

1/2 lb linguini, uncooked


9 oz chicken breast strips, cooked

Dressing:
1 c mayonnaise

How to make it

Reserved pineapple juice

1. In a saucepan, combine chicken broth, water, lemon

2 tsp. poultry seasoning (dont omit)

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.

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.

Good stuffed in ripe, chilled tomato and served on crisp


lettuce leaf with fresh asparagus and hot rolls.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

58

EGG SALAD
Makes 4 servings

BAKED SWEET
POTATOES WITH
VEGETABLE TOPPING

Ingredients youll need

Makes 6 servings.

4 eggs
4 tablespoons mayonnaise

Ingredients youll need

2 teaspoons sweet pickle relish

6 medium sweet potatoes, about 2-3 pounds

2 tablespoons green onion, finely chopped

1 small onion, chopped

salt to taste

1 small carrot, shredded

freshly ground pepper to taste

2 radishes, shredded

whole grain bread

1/4 cup cucumber, peeled, chopped


2 tbsp cider vinegar

How to make it

1 tbsp chopped fresh basil or 1/2 tsp dried basil

1. Fill a small sauce pan with enough water to just

1/2 cup plain nonfat yogurt

cover eggs and bring to a full boil. Reduce heat to

1/4 cup grated Parmesan cheese

low and cover. Cook eggs for about 10 minutes.

1/4 cup skim milk

2. Remove from heat, drain, and immediately cool


eggs with cold running water.

1 tsp nonfat butter granules


Freshly ground black pepper to taste

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.

59

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

SPANISH-STYLE
SCRAMBLED EGGS

ROASTED CHICKEN
Makes 8 servings

Makes 3 servings
Ingredients youll need
Ingredients youll need

1 small onion, peeled and quartered

1 tsp vegetable oil

3 cloves garlic, peeled and quartered

1 green onion, chopped

3 sprigs fresh tarragon

1 small ripe tomato, chopped

3 sprigs fresh thyme

6 large egg whites

1 5-pound chicken,

1 tbsp Salsa or picante sauce

2 tbsp extra-virgin olive oil

Ground black pepper to taste

1 tsp sea salt

1 tbsp minced fresh cilantro or parsley

1/2 tsp freshly ground pepper

Garnish

How to make it

Cilantro or parsley sprigs

1. Preheat oven to 375F.

1 tomato, cut into wedges

2. Place onion, garlic, tarragon and thyme into the cavity


of the chicken. Tie the legs together with kitchen

How to make it

string, mostly closing the cavity opening. Pull the

1. In nonstick skillet, heat oil over medium-high heat.

wings so the tips overlap on top of the breast; tie in

2. Add onions and tomato, sauce until onions are soft,

place, wrapping string around the wings and body.

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.

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

4. Cook over low heat, stirring, until almost set, add

and continue roasting, basting occasionally with pan

cilantro or parsley and stir until eggs are fully set.

juices, until a thermometer inserted into the thickest

5. Garnish with cilantro or parsley and tomato.

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.

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

60

RYAN SHANAHAN

KETTLEWORX CREATOR

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

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.

61

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

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

Alice

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

I cant tell you how much Im enjoying

are now loose. Im also seeing changes in the areas that you can never hit

your kettlebell workouts - theyre

in traditional workouts (back fat/bra bulge and that little area in front of the

interesting and challenging, and I

arms by your armpit).

appreciate how encouraging and


motivating your training style is.

I enjoy seeing your smiling face in the morning. Ill let you know results of

KettleWorx is more than Id hoped for!

the next 6 weeks.


Alexx

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

- waist - 3 1/8

dropped down almost 6% in body

- hips - 2 1/4

fat percentage since the beginning of

- chest - 4 1/4

KettleWorx! Thanks for kicking my butt

- thighs - 2 each

in the mornings.

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.

Christin

Ill definitely keep you posted.


Rebecca

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

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

62

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

63

KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

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.

7\QZcRSRW\4Ob4`SSW\" 2OgaO`S(
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 ....

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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.
KETTLEWORX FAT FREE IN 42 | www.kettleworx.com

The Global Leader in Kettlebell Fitness. www.kettleworx.com

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