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RRP: £19.99

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The author and publisher of this eBook and the associated materials have used their best efforts in preparing this material. The author and publisher make no representations or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this material. They disclaim any warranties expressed or implied, merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable for any loss or other damages, including but not limited to special, incidental, consequential, or other damages. If you have any doubts about anything, the advice of a competent professional should be sought. Not all exercises and exercise programs are suitable for everyone. Before you begin this program, you should have permission from your G.P. to participate in vigorous exercise. The instructions and advice presented are in no way intended as a substitute for medical counselling. If done improperly, any exercise has some risk of injury. If you feel discomfort or pain, do not continue. The creators, producers, professionals, participants and distributors of this program disclaim any liability or loss in connection with the exercises and advice herein.

Copyright Notice

Copyright © 2015 Kettlebell Seminars Ltd. All rights reserved. This material contains elements protected under Copyright laws. Any unauthorised use, sharing, reproduction or distribution of these materials by any means, electronic, mechanical or otherwise is strictly prohibited. No portion of these materials may be reproduced in any manner without the express written consent of the publisher. This Ebook is a publication of: Kettlebell Seminars Ltd, Suite 1, Kenyon Business Centre, Kenyon Rd, Nelson, Lancashire, BB9 5SP Comments: If you have any comments regarding the content of this book, please email me at the following address: sales@kettlebellseminars.co.uk Disclaimer: None of the contents of this publication are to be construed as medical fact and it not intended to treat or diagnose any medical condition. A healthy weight loss it considered to be 1-2LB’s per week whilst following a calorie controlled diet. No promise or guarantees are implied or given to an exact amount of weight loss over any period of time whilst following this program. Individual results may vary. Not all diet and exercise programs are suitable for everyone. Before you begin this program, you should have permission from your G.P. or Health Practitioner to participate.

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INDEX: Disclaimer Pg 2 Index Pg 3 Who is Guy Noble? Pg 4 Introduction Pg 5 Where Are You Now? Pg 6-8 Getting Started Pg 9 Nutrition & Food Guides: Pg 10-24 Day Diet Food Groups 7 Day Meal Plan: Example 14 Day Diet Recipes 14 Day Meal Plan: Template

Hormone Reset: Pg 25-28 #1 Insulin #2 Cortisol #3 DHEA

Success Tips: Pg 29-30

Exercise Lists: Pg 31-36 Beginner:1 Beginner:2 Intermediate:1 Intermediate:2 Advanced:1 Advanced:2 Workout Routines: Pg 37-38 Beginner Intermediate Advanced UltraFit

14 Days & Beyond Pg 39

Progress Tracker Pg 40

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Who Is Guy Noble?

Guy states: “My first experience with kettlebell’s came when I was looking for the ultimate

conditioning tool to help with my Martial Arts training. I successfully incorporated kettlebells to help

my gold medal success at the National Karate Championships with the respected Leeds Karate Team

back in 2001 and I haven’t looked back since”.

In 2009 when looking for a way to bring kettlebell training to the group fitness market and to

educate more people to the benefits of this training tool he co-founded the internationally

recognised fitness program Kettlercise®. Under this trademarked brand his role as Chief Faculty

Instructor to the prestigious Register of Kettlebell Professionals (RKPS) includes training and

developing new instructors to deliver the best in group fitness training.

Guy’s Home Training DVD’s include:

Kettlercise® Just For Women Vol 1

Kettlercise® Just For Women Vol 2

Kettlercise® Just For Men

Kettlercise® Unplugged

Kettlercise® H.Core Training system

...........and of course, the NEW Kettlercise® ‘LEAN-In-14 System’

More details on all of our DVD’s can be found by visiting: www.kettlercise.com

As Director of Athletic performance here at Kettlebell Seminars

Limited Guy’s role is very diverse from; designing periodised

training programs for athletes to help them reach and maintain

their athletic potential to writing fitness articles for national

magazines.

Guy has developed a range of professional kettlebell DVD’s using his years of experience in the gym to help the strength and conditioning coach fully understand how to incorporate these amazing tools in their clients programs.

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Introduction

This is THE system I use when a celebrity client comes to me and needs to shift some excess weight. But here’s the magic of this workout. Even if you have never experienced Kettlercise® before DON’T WORRY!! The way I have formulated the workouts together we can go from ‘Beginner to Winner’ in easy steps using the DVD’s. You just can’t go wrong. Look guys, I created this program to get people just like you fit and lean fast and do you know what? I’m hugely successful at it because this system just plain works! I’ve trained more fitness professionals to deliver this program than anybody else out there and our results just speak for themselves. I have professionals from all walks of life contact me to engage my services on a 1-2-1 basis but my hectic schedule means I only train a select few. But now you can enjoy the benefits of my years of experience in the comfort of your own home as my team and I put you through your paces. Each workout is carefully designed to meet the needs of the individual at different stages of their fitness and the best thing is the workouts are only 30 mins long. The workouts use my simple yet brilliantly effective ‘Genesis Workouts’ which are split into different calorie burning zones such as the Tempo Zone, Blood Shunt Zone, Complex Zone and many more. When you’ve completed that first workout you’ll feel so good you’ll be eager to complete the next one. So, what are you waiting for? Good Luck!

My name is Guy Noble, creator of the internationally recognised Group Fitness program Kettlercise® and I’m going to show you how to get incredible results from my NEW home training DVD ‘LEAN-In-14 Transformation Program’.

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Where Are You Now? When I first consult with a client for a weight loss program we normally sit down and go through the 360º consultation.....which means we look at their life from EVERY angle. Not only from them completing a ‘Diet Recorded Check Sheet’ for their last five days of nutrition to see ‘how much’ or ‘how little’ they eat we also go through ‘frequency of meals’ and the ‘times of day’ that they consume them. Then with regards to food....what the ‘make up’ and ‘quality’ of their food is. However, this is ONLY the beginning. Like I said it’s a 360º overview and nutrition is only one factor. Let’s also consider their occupation, their children, their spouses and other family members too! That said most people have a tendency to put roadblocks in their own way. This in turn can create a ‘mountain out of the proverbial molehill’ and the brain will start to find 1001 reason why now is not a good time to start and that little self-talk that begins with “I’ll wait ‘til next Sunday, no good starting in the middle of the week.” Uncle Bob and the family are coming a week on Wednesday I’ll start Thursday!”

This IS a good time to start. I’ve used THIS system 100’s of times and at every time of the year. We just have to ask ourselves better questions like “Uncle Bob and the family are coming round next Wednesday how can I make that fit in to the plan that I’ve created?” Your brain will help you figure it out especially as the hard work is already done. Mountains ARE climbed by planning the route with strategic rest points along the way. If there’s a point you can’t climb over....... we go round it! It’s one stage at a time.....that’s how mountains are conquered. Now let’s take a look at what we’ve got to do together……… Here’s a simple chart for you to record your starting point…………

These can be ‘outside emotional stress factors’ that may have a significant bearing on sticking with the program. Most of life’s challenges can be worked around but if you don’t look at this beforehand you can hit a ‘bump in the road’ before you even begin.

This goes on and on and before you know it a month has gone by.....then six months......then a year. WELL, MY SEEKER OF WEIGHT LOSS TRUTH.....THIS STOPS NOW!

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Where you are now? My Starting Measurements: My Start Date (Day 1, Week 1):

Measurements (to be recorded in inches): e.g. 24inch Weight to be recorded in LB’s/kg: 10 stone 3LB would be 143LB’s or 315 Kg

Waist

(inches):

Chest

(inches):

Hips

(inches):

Right

Thigh (inches)

Left Thigh(inches)

Right Bicep (inches)

Left Bicep (inches)

My Start Weight: LB’s/kg:

../../..

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A lot of people absolutely hate this bit. They become embarrassed and ashamed. STOP right there! BETTER THINKING IS required. This IS as bad as it gets and if you are reading my words you’re halfway there DON’T be put off. Have I seen better..................Yes BUT I’ve seen a damn sight worse AND I’ve helped them..................’so suck it up cupcake’...................Go back a page, TAKE the measurements and let’s get going!! I don’t care if you’ve got 7LB’s to lose or 300LB’s ......it’s simple to do!.

p.s. I won’t tell anyone....honest!

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Getting Started THE biggest thing about getting stated believe it or not it what you do BEFORE you start. I’m talking about planning and being prepared.....bit like the mountain scenario I mentioned earlier. Many major battles have been won through the ages before a foot was even placed on the battlefield and the opposite can also be said. Without a good strategy laid out, without accurate thinking can lead to disaster.

So here we are going to look at #7 STEPS of HOW to do it!! Step #1: Read the WHOLE EBook Step #2: Create Your Meal Plans Step #3: Create Your Workout Schedule for The Bracket That You Fit In to Step #4: Fill out Your shopping List Step#5: Plan your Day of Action Step#6: Watch the Instructional DVD AND practice the Exercise Techniques Step #7: Read Step #1 AGAIN – DON’T RISK IT! Ok, now let’s have a look at the Program. It lasts for 14 Days (that’s just two weeks) and after that you are going to get a couple of options which I’ll cover further with you in the ‘14 Days And Beyond’ Section. I’ve seen incredible transformations in the first 14 days, from 3LB’s to nearly 20LB’s. It is down to individuals and results vary which I’ll cover later. We will be looking at supplements later too and I will give you my experienced opinion. ALL of the food that you are going to consume within the next 14 Days it REAL food....no processed, pre-packaged, ready meals or junk food is allowed! You will now need to grab a calendar and mark off your proposed start date. Make sure that you DON’T have any big social engagements planned. If you do you need to make considerations into your plan. For example: You might have client meetings, or a family birthday party that you want or need to attend. That’s fine, but as you’ll see from the food guides NO ALCOHOL is permitted in the first two weeks. If you can’t face telling everyone that you’re not drinking tell a little white lie like you’re on some antibiotics and you CAN’T drink with them. It’ll stop people tempting you with a drink!! Or, if you have a better one use that. As to ‘food choices’ most places will accommodate special request on food........just ask! Once you’ve looked through the allowed foods and beverages have a look at the 7 Day Meal Plan. You don’t have to follow this exactly these are just examples for you. Create your meal plan for at least the first five days preferably seven. Then DON’T FORGET that a couple of days prior to your meals running out you need to schedule the next ones. DON’T LEAVE IT TO THE LAST MINUTE. Then create your shopping list of all the things you need AND where you are going to get them from.

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‘Lean-In-14 Overview’ - 14 Day Diet Plan

Food Groups Foods ALLOWED Foods EXCLUDED

on the diet from the diet

1 Sugar None All sugars excluded

2 Artificial & herbal None Aspartame, Saccharin

sweeteners

3 Fruit Green Apples, berries, avocados, lemons & All others, including fruit juices

limes

4 Meat Virtually all meats, including fish, poultry & Breaded meats

beef

5 Eggs Yes, all types allowed Avoid egg substitutes

6 Dairy Yogurt organic live vanilla bio or plain All others, including margarine

Yogurt). Whey Protein and any of the butter substitutes

7 Vegetables Most fresh, unblemished vegetable juice Potatoes and legumes (peas &

beans)

8 Beverages Bottled/filtered water; non-fruity herb teas, Coffee & tea including decaf &

Fresh lemonade or limeade regular diet drinks

Peppermint/green tea

9 Grains Zero grains allowed Pasta, rice, corn, wheat, quinoa,

amaranth, millet, buckwheat,

oats & barley

10 Yeast products No yeast allowed All are excluded as are bread

Mushrooms, pasties & alcohol

11 Vinegars Unpasteurised, apple cider vinegar & black Pickles, salad dressings, green

Olives NOT aged in vinegar olives, soy sauce

12 Oils Olive, grape seed, flax seed etc. (use cold Partially-hydrogenated (‘trans’)

Pressed when available oils, corn & peanut oil

13 Nuts Raw Nuts, including , almonds, walnuts, Peanuts (and all peanut products

pine nuts & pumpkin seeds, sun flower seeds, pecans and pistachios are excluded

What’s Allowed And What’s Not :

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‘Lean-In-14’ – Food Groups Eat a meal every 3 to 3.5 hours aiming for 5 or 6 small meals a day

Meals should be equal in size to each other.

AVOID – simple sugars, saturated fats and hydrogenated fats.

Lean Proteins

Carbohydrates

Venison Courgette

Buffalo Broccoli

Ostrich Cauliflower

Chicken Breast Leeks

Turkey Breast Peppers: Red & Yellow

Lean Beef Green Beans

Cod Onions

Tuna Asparagus

Lobster Spinach

Halibut Tomatoes

Hake Cucumber

Bass Celery

Sashimi etc Mushrooms

Low Fat Natural Yoghurt Live Bio Artichoke

Eggs Cabbage (All)

Lettuce (Any Type)

Aubergine

IMPORTANT: Brussell Sprouts

All meats are allowed and lean meats are a better choice. Celeriac (celery family)

You can have any of the below for a change: Bean Sprouts

Fennel

Veal Butternut Squash

Bacon Water Cress

Ham Kale

Pork NUTS:

Steak Any in MODERATION (Except peanuts)

Lamb

Rabbit

Wild Game Birds

Any Fish or shellfish is also allowed Important Note: Accompany a small amount of carbohydrate with a protein. E.g.: strawberries with natural yoghurt.

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Fruits

Drinks

Fats & Oils

Herbs & Spices

Vinegars & Dressings

Berries (All) Herbal Teas e.g. Green, chili, liquorice tea.

Olive Oil All Apple Cider vinegar

Green Apples Water Flax Seed Organic sea salt (in moderation)

*Tamari, *Wheat & Gluten Free Soya Sauce

Lemon Fresh Lemonade

Lime Fresh Limeade

* Both wheat and gluten free Tamari & Soya Sauce can be found in most supermarkets

Extra Note: Protein Powders are allowed. The ones we recommend are the Liberate Breakfast Smoothie AND Liberate Lean Burn. As to any other manufacturer or type it would be hard to comment individually as there are so many on the market that are for and do many different things. Available at www.kettlercise.com As an added point if you are dairy intolerant you may want to consider using ‘hemp protein’ or ‘pea protein’ if they will mix with water BUT MAKE SURE they are of the ‘low carb’ variety

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7 Day Meal Plan Example Monday – Day 1 Breakfast: Meal1: Protein smoothie L-8 Lean Burn (Vanilla flavour) Mix with

blueberries as desired. 1 x’s L-8 CLA Capsule Mid-Morning: Meal2: Almonds, Green Apple, Lemon & Green Tea Lunch: Meal3: Tuna with green salad. Herbal tea, 1 x’s L-8 CLA Capsule Mid Afternoon: Meal4: Pine nuts, water Post Workout: Meal5: L-8 Lean Burn Protein shake(chocolate flavour) Dinner: Meal 6: Steak, steamed veggies, sparkling lime water, 1 x’s L-8 CLA Capsule

Tuesday – Day 2 Breakfast: Meal1: Omelette with onions, leeks, parsley & chopped bacon. 1 x’s L-8

CLA Capsule Mid-Morning: Meal2: Green apple wedges, 6 almonds & herbal tea Lunch: Meal3: Chicken salad with Phase 1 dressing *1 x’s L-8 CLA Capsule

Mid Afternoon: Meal4: 6 almonds & water Post Workout: Meal5: L-8 Lean Burn Protein shake(chocolate flavour) Dinner: Meal6: Salmon fillets with lemon & avocado salad, 1 x’s L-8 CLA Capsule

Wednesday – Day 3 Breakfast: Meal1: Poached kippers, freshly squeezed vegetable juice.

1 x’s L-8 CLA Capsule Mid-Morning: Meal2: Walnuts & water Lunch: Meal3: Steamed Broccoli & chicken, herbal tea, 1 x’s L-8 CLA Capsule

Mid Afternoon: Meal4: Organic low fat natural yoghurt with strawberries Post Workout: Meal5: L-8 Lean Burn Protein shake(chocolate flavour) Dinner: Meal6: Steak, spinach salad with lemon juice & olive oil dressing, 1 x’s L-8

CLA Capsule Thursday – Day 4 Breakfast: Meal1: Yogurt with berries/ground almond mixed with Strawberry L-8 Lean

Burn. 1 x’s L-8 CLA Capsule Mid-Morning: Meal2: Green Apple wedges, 6 almonds and herbal tea Lunch: Meal3: Tuna salad, 1 x’s L-8 CLA Capsule

Mid Afternoon: Meal4: Broccoli, cauliflower with Tamari & water Post Workout: Meal5: L-8 Lean Burn Protein shake(chocolate flavour) Dinner: Meal6: Halibut with sautéed vegetables, 1 x’s L-8 CLA Capsule

Friday – Day 5 Breakfast: Meal1: Vegetable juice and a hard-boiled egg. 1 x’s L-8 CLA Capsules Mid-Morning: Meal2: Celery sticks & Tuna Lunch: Meal3: Lean Beef Patties, steamed asparagus *1 x’s L-8 CLA Capsule

Mid Afternoon: Meal4: Green apple & water Post Workout: Meal5: L-8 Lean Burn Protein shake(chocolate flavour) Dinner: Meal6: Phase 1 favourite meal * 1 x’s L-8 CLA Capsule

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Saturday – Day 6 Breakfast: Meal1: Protein smoothie L-8 Lean Burn (Vanilla flavour) Mix with

blueberries as desired. 1 x’s L-8 CLA Capsules Mid-Morning: Meal2: 6 almonds and one green apple Lunch: Meal3: Chicken/turkey stir fry with olive oil, 1 x’s L-8 CLA Capsule

Mid Afternoon: Meal4: Pecans, natural low fat yoghurt with blackberries & water Post Workout: Meal5: L-8 Lean Burn Protein shake(chocolate flavour) Dinner: Meal6: chicken curry* on a bed of cabbage, 1 x’s L-8 CLA Capsule

Sunday – Day 7 Breakfast: Meal1: Vegetable juice and poached eggs. 1 x’s L-8 CLA Capsules Mid-Morning: Meal2: berries and low fat natural yoghurt, water Lunch: Meal3: Salad with grilled tuna, herbal tea, 1 x’s L-8 CLA Capsule

Mid Afternoon: Meal4: Celery sticks & water Post Workout: Meal5: L-8 Lean Burn Protein shake(chocolate flavour) Dinner: Meal6: Stir-fried chicken, broccoli, 1 x’s L-8 CLA Capsule

All spices to taste e.g. Garlic, Ginger, Curry Powder, Tamari & Soya sauce (wheat gluten free).

Remember# These are examples of meal plans only. Create your own using the recipes we have provided and record them onto your 14 day meal plan template.

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14 Day Diet Plan - Suggested Recipes

* Salad Dressing & Vegetable Marinade 1 tsp dry mustard ¼ tsp freshly ground black pepper 1 tbsp fresh parsley chopped pinch thyme 1 tsp dill weed ½ small cup virgin olive oil Stir together all ingredients except olive oil until dry mustard is dissolved. Allow to sit for 10 mins. Blend in olive oil, beginning with 1/3 cup and adding additional oil to taste. Use to dress salad or serve with slices, chunks or cubes of any vegetable. OR ½ small cup olive oil 1 tsp oregano Juice of 2 lemons 1 tsp garlic powder Mix together all ingredients in a pint jug. Fill jug the rest of the way with water. Shake well to mix, and then pour over whole, sliced, chunked or chopped vegetable. Vegetables can be left in the fridge to marinate for 2 hours. Other spices and herbs can be added to taste. Poor a little dressing over salad prior to serving (this one mix should last for several servings). *Tuna Salad ½ plain yoghurt 1 12oz can tuna, crumbled 1 tbsp lemon juice 1 small onion sliced ¼ tsp of sea salt 1 jalapeno pepper chopped (optional) 1 stalk celery, coarsely chopped Lightly blend all ingredients. Chill & serve with slices, chunks or cubes of any vegetable. * Lean Beef Patties 1 lb lean ground beef ¼ tsp black pepper ½ tsp sea salt 1/8 tsp garlic powder 1 cup onion finely chopped or 2 tsp dried onion Mix together all ingredients. Shape into 6 patties. Grill to desired taste. Ground chicken, turkey or lamb can also be used. If lamb is used also add a pinch of oregano to ingredients. *Phase 1 Favourite Meal Dice: Tomatoes, onions, cucumbers, avocado and black olives. Add: Hard boiled eggs and either smoked salmon or cubes of beef/chicken or turkey Toss: Add 2 tsp of olive oil or grape seed oil and the juice of a freshly squeezed lemon as the dressing

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Spinach Salad 1 bunch spinach, torn or sliced 1 cucumber sliced ½ to 1 cup cauliflowerettes 6 radishes, sliced 1-2 stalks celery chopped 2 hard boiled eggs sliced Toss together all ingredients. Flavour as desired with herbs & spices. Serve with lemon & oil dressing. Nine Vegetable Cocktail 1 pint fresh tomatoes 1 green pepper sliced 1 cucumber sliced 1 lettuce leaf 1 radish quartered A few sprigs of parsley ¼ onion sliced 1 stalk celery 1 slender carrot 1 pint ice cubes to desired consistency In an electric blender, blend together all ingredients, adding ice cubes a few at a time. If juice freezes, blend a little longer before adding remaining ice. Add salt & pepper or other herbs & spices to taste. Increase ice for colder or thinner juice. Almost Tartar Sauce ½ cup green onions ¼ cup cucumber finely chopped 1tsp sea salt Juice of ½ to 1 freshly squeezed lemon ¼ tsp pepper 1 tsp capers ¼ cup parsley chopped 1 pint plain yoghurt Combine all ingredients except yoghurt in a bowl, tossing to blend. Use a blender on chop – stir results into yoghurt & chill. Serve with fish or with slices, chunks or cubes of any vegetable. Basic Vege-Yoghurt Dip ½ plain yoghurt Spices & herbs (or mint) as desired Sea salt to taste Juice ½ lemon Spices & herbs might include garlic, chives or thyme. Mix together the herbs or mint and all ingredients. Chill & serve. Herb Dressing 1 tsp dry mustard ¼ tsp freshly ground black pepper 1 tbsp chopped fresh parsley pinch thyme 1 tsp dill weed ½ small cup virgin olive oil Stir together all ingredients except olive oil until dry mustard is dissolved. Allow to sit for 10 mins. Blend in olive oil, beginning with adding ½ of the amount and then adding additional to taste. Use to dress green salads or serve with slices, chunks or cubes of any vegetable. Mexican Relish 1 lb tomatoes peeled 1 clove garlic 2 pinches cumin 2 serrano chillies ½ onion minced ½ tbsp olive oil Blend together all ingredients. Melt oil in pan. Sautee mixture until onions and tomatoes are clear. Serve with chicken, fish or other vegetables.

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Curried Cauliflower 1-2 cups cauliflowerettes ½ tsp olive oil 1 onion thinly slice 1 tsp curry powder ½ cup fat skimmed chicken stock ½ tsp cumin Combine ingredients in a small pan, cover & simmer until most of the liquid has evaporated. Other vegetables may be curried in this manner. Devilled Eggs 6 hard boiled eggs, halved 2 tsp dry mustard 2 tbsp plain yoghurt paprika to taste Salt & pepper to taste Separate yolks from whites & mash yolks together in a bowl. Add remaining ingredients & mix well. Refill egg whites with yolk mixture. Arrange and sprinkle with additional paprika. Chicken Stroganoff 1 lb chicken chopped or ground 1 tsp sea salt 1 med onion chopped ¼ tsp pepper 1 clove garlic minced ½ tsp thyme 1 cup chicken broth fresh parsley chopped 2 tsp olive oil Heat oil in a wide frying pan over medium to high heat. Lightly brown the chicken. As chicken begins to brown, add onion and garlic stirring until the onion becomes translucent. Add salt, pepper & thyme. Simmer stirring frequently until thickened. Garnish with fresh parsley. Fish Fillet Almondine 2 lbs fish fillets (cod/sole) 1 tbsp lemon juice ¼ small cup olive oil ½ tsp garlic salt 3 tbsp slivered almonds ¼ tsp pepper Heat 2 tbsp oil. Add almonds and sauté 2 to 3 mins stirring until golden brown. Remove almonds and set aside. In remaining oil cook fish 3-4 mins each side until flaky when pierced with a fork. Transfer to warm plate. Add lemon juice, salt, pepper & almonds to pan and spoon over fish. Lemon Fried Chicken 1 chicken breast ¾ tsp sea salt 1/8 tsp pepper ¼ cup fresh lemon juice ½ tsp grated lemon rind ¼ tsp garlic salt 2 tsp olive oil ¼ tsp thyme Cut chicken into pieces & place in large shallow pan. Mix together remaining ingredients, except oil. Pour mixture over chicken and marinate in fridge for at least 3 hours turning occasionally. Drain chicken on absorbent paper. Preheat pan & add oil. Add chicken & cook for 15 mins with lid partially on. Turn chicken and continue cooking for 10 mins with lid partially on. Place cover on tightly & cook for 15 mins more

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Mexican Fish 1-2 lbs fish whole or fillets 1 clove garlic freshly chopped 2 pinches cumin 1 lime freshly juiced 1 clove garlic pepper to taste ½ onion minced 1 small onion chopped 2 serano chillies 1lb peeled tomatoes Pierce fish on each side with a fork. Rub garlic into fish; pour fresh lime juice on inside & outside of fish then sprinkle with pepper. Marinate for 2 hours. Place chopped onion in cold pan. Leave on medium heat for 8 mins, turn fish over and cook until done. Blend together remaining ingredients. Heat in separate pan until onion & tomatoes are clear. Pour onto warm platter & top with cooked fish. Pot Roast 3 lb lean beef 1 large onion chopped 1 clove garlic minced 1 small bay leaf ½ tsp sea salt ½ tsp black pepper Vegetables cut into pieces Pre-heat oven to 450f/230c/Gas mark 8. Rub meat with garlic and pepper, place in large ovenproof dish. Brown for 10 mins on each side. Slowly add 1 cup water and remaining ingredients. Reduce oven temperature to 300f/150c/Gas mark 2. Cover and bake for 3 hours until tender. Makes approx 10 servings.

Haddock with Almond & Garlic Sauce (Serves 8) 1.2kg/2.6 lbs/8 boneless and skinless thick fillets of fresh haddock (cod and salmon can also be used) 8 tsp olive oil 4 heaped tbsp of whole almonds 3 large handfuls of blanched parsley 4 plump cloves garlic, peeled & crushed Salt & freshly ground black pepper

Preheat oven to 200c/400f/Gas mark 6

Place fillets in a large oven proof baking dish

Put all remaining ingredients into blender or food processor and whiz to finely chopped sauce, which will coat the fish

Spread the mixture over the top of the fish. Bake in the oven for about 20 mins or until fish is cooked through and the sauce has browned slightly

Serve in a dish accompanied by a selection of salad or steamed vegetables Smoked Mackerel Pate (serves 4-6) Can be used as a lunchtime snack, can also be used with freshly cooked salmon as a starter. 8 small prepared and pre-packed smoked mackerel fillets, skins removed (weight needed around 455g/1lb) Juice of 1 lemon 500g/1lb 1 oz/2 cups natural yoghurt Salt and freshly ground black pepper Chilli sauce to taste

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Remove the skin from each mackerel fillet, then cut into large pieces

Put all ingredients into a blender or food processor and process until smooth. Adjust the seasoning to taste and whiz again

Scrape the mixture into a dish. Keep covered and cool until needed Adrian’s Special serves 4 Gluten free & Milk free !!! 1 onion finely chopped 2 tablespoons olive oil 1 pound lean ground meat (turkey/beef/chicken) 1 bunch spinach, cleaned & chopped 1 teaspoon garlic (2 cloves, minced) Salt & Pepper 6 eggs, beaten

Sauté sliced onions in butter until lightly browned

Add ground meat and cook until browned

Stir in spinach, garlic, salt & pepper

When spinach has cooked down, pour in eggs and stir, scrambled egg style until done & lightly set

Turn over once with a spatula and cook a minute or two longer

Serve very hot Aubergine with Cherry Tomatoes 2 tsp olive oil 4 cups sliced aubergine 2-3 cloves garlic, minced 8 oz cherry tomatoes, halve Salt & pepper to taste

Heat oil in a heavy pan on medium heat

Sauté aubergines, and garlic until aubergines are just tender

Add cherry tomatoes & salt and pepper to taste

Heat just until cherry tomatoes are warm & serve Beef/Chicken/Turkey Curry with Spiced Spinach (Serves 8) 2 tsp olive oil 3 large onions peeled & chopped 2 tbsp tandoori masala powder or similar spice mixture 5 kaffir lime leaves 2.5 cm/1 in piece fresh root ginger, coarsely grated 1 heaped tsp cardamom pods, cracked open Salt & pepper to taste 3 cloves garlic, peeled & crushed 2 x 400g/14oz cans chopped tomatoes in juice 800g/1 lb 12oz/4 cups cubed, fillet beef, chicken, turkey excess fat removed

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For the minted yoghurt 500g/1 lb 1oz/2 cups natural yoghurt 2-3 tbsp chopped fresh mint leaves 2 cloves garlic peeled & crushed Salt & freshly ground black pepper For the Spiced Spinach 1 red onion peeled and finely chopped 1 tsp olive oil 1 tbsp of cumin seeds 310g/11oz/5-6 cups fresh baby spinach leaves, washed Finely grated zest and juice of 1 lime

Make the curry first: Heat the oil in a large heavy saucepan over a moderate heat and cook the onions until softened. Stir in the masala powder, the lime leaves and the ginger. Scrape the tiny seeds out of the cardamom pods and stir them into the onions with salt, pepper and garlic. Cook over a moderate heat for 2-3 mins, and then pour in the tomatoes and juice. Reduce the heat slightly, cover the saucepan with a lid and simmer for 10 mins.

If preparing in advance, stir in the meat and cook for 50 mins. Cool then chill for up to 24 hours. To serve reheat for about 50 mins or until the meat is tender and the sauce has thickened and is very hot.

If serving straight away, cook for about 1 ½ hours or until meat is tender and the sauce has thickened.

While the sauce is cooking, make the minted yoghurt by combining all ingredients in a serving bowl. Cover & chill until needed.

Heat the oil in a big saucepan and fry the onion over moderate heat until soft. Stir in the cumin seeds, and then add the spinach. The heat will wilt the spinach very quickly. As soon as it is cooked down to about half the original size, stir in the lime zest and juice and season to taste with salt & pepper. Transfer to a hot dish and serve immediately, with the curry, and the minted yoghurt.

Blender Shake L-8 Lean Burn Smoothie This proves an instant energy fix in the morning or an afternoon snack if you have had a very light lunch. You can change the shake to suit you or the season by replacing the berries with other fruits such as peaches and pears or apples and apricots.

1 scoop (=40gms) L-8 Lean Burn Protein Powder, flavour of your choice either: Chocolate, strawberry, vanilla

170g/6oz/1 cup prepared fresh mixed berries (any soft red/black fruits) or about 200g/7oz/generous 1 cup of thawed frozen mixed berries

250ml/8fl oz/1 cup chilled natural (plain) live yoghurt (low fat)

200ml/7fl oz/generous ¾ cup chilled water Place all ingredients into a blender or food processor and whiz briefly. Use a rubber spatula to scrape down the sides of the bowl, then whiz again. Serve immediately in a tall glass.

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Mackerel with Ratatouille (Serves 2) 2 whole mackerel (gutted etc) washed in cold water and dried 1 tbsp of olive oil 1 small onion peeled and thinly sliced 400g/14oz/2 cups fresh canned or thawed frozen ratatouille Salt and freshly ground black pepper A pinch of mixed herbs 15g/ ½ oz/ ½ cup chopped fresh chives

Heat the oil in a frying pan and cook the onions over gentle heat for about 8 mins until soft (not browned).

Stir in the ratatouille, season with pepper and simmer for 10 mins.

Meanwhile pre-heat the grill. Place the mackerel on the grill and sprinkle with salt & herbs

Cook the mackerel for about 10 mins or until cooked through enough and the skin are crisp and blistered. Do not turn them over.

Divide the ratatouille mixture between two warmed plated. Place the mackerel diagonally across each plate and sprinkle with chives. Serve immediately with a salad of green leaves and herbs

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14 Day Meal Plan Template

Monday – Day 1 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Tuesday – Day 2 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Wednesday – Day 3 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Thursday – Day 4 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Friday – Day 5 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

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Saturday – Day 6 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Sunday – Day 7 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Monday – Day 8 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Tuesday – Day 9 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Wednesday – Day 10 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

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Thursday – Day 11 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Friday – Day 12 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Saturday – Day 13 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

Sunday – Day 14 Breakfast: Meal1: Mid-Morning: Meal2: Lunch: Meal3: Mid Afternoon: Meal4: Post Workout: Meal5: Dinner: Meal6:

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Hormone Reset

We are a body of ‘systems’ and each system is reliant on the next system for us to function correctly as humans and not only from what we can see on the outside but also from what we can’t see on the inside.

Hormones Hormones are part of the body’s system of systems and total around 50 that we come to know about so far. Now we aren’t going to look at all of them here, in fact we’re going to look at just 3 and these are the ones that I see on a regular basis. If we can get these #3 under control it will help significantly in your body transformation quest!

#1: INSULIN #2. CORTISOL #3. DHEA

Let’s take #1 Insulin......what is it? Basically it’s a hormone ‘designed to regulate blood sugar levels’. When we eat a sugar snack the body digests it and feeds it into the blood stream. Insulins job is then to transport it into the muscles where it’s stored for future energy use. Then when we come to do something like exercise the body releases the energy out of the muscles (where it’s been stored) back in to the blood stream to give us the fuel to get the job done.

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Now here’s where it gets slightly tricky........ When the muscles are full of fuel and keep taking extra sugar in what does the body do with it? Guess what?.......It stores it as Fat!! AND the more it does it the better it becomes at it!! Let me give you an example: You get up in the morning and have a high carb, high sugar breakfast...........the body then ‘converts’ the food in to sugar that enters the blood stream. The body ‘summons the little insulin workers’ to do their stuff and lower sugar levels quickly and store it as fuel because so much sugar is entering the body at speed. The body ‘overcompensates’ by sending out more and more insulin worker and actually lowers blood sugar levels too far! This is known as the ‘blood sugar crash’. At this point a message is sent to the brain saying “hey, we’re in trouble you need to eat something quickly”. So by mid-morning you’re reaching for the biscuit tin or in fact anything that’s nearby. The process then starts again and again. BUT REMEMBER: The body has become so efficient at storing this energy it’s not all going as fuel, it’s being stored as fat! Now you might think “Ok then, I won’t have breakfast”. Well, on the face of it it seems like a good idea. But the body hasn’t taken any fuel on board since the day before so sooner or later the same thing happens and ‘crash’ the body says ‘eat something quick’ which in turn leads to much poorer food choices. Let’s go back to the poor little insulin workers that now don’t know what the hell it going on. These little guys have been pulling double shifts for years so at some point they just ‘give up’ and that’s when you end up with insulin resistance/diabetes......the body STOPS lowering blood sugar. Now you really are in trouble.

This is why we have to keep the body’s system on an even keel by eating small meals and often. Eating small meals often also stops the body from panicking every few hours as ‘it knows’ something it going to enter the system, stabilising blood sugar levels and in turn helps us to make better food choices. Let’s take a look at #2 Cortisol This one’s a little more complicated as it has many functions. It helps the body use the sugar we just talked about and fat for energy but it also helps the body manage stress.

When you experience stress your body’s natural reaction is to release cortisol which is normal.......and harmless to the body, in small doses. Thousands of years ago it’s what kept us alive on a daily basis to make us alert to the dangers we faced living in the wild. If a big sabre toothed tiger came around cortisol would give you that ‘fight’ or ‘flight’ response to ‘gear up’, put your trainers on and out run the person next to you making sure you weren’t the tigers next meal. Obviously (depending where you live) we don’t have those sort of situations every day but we do face different ‘stresses’ ....home stress, work stress, financial stress, family stress.........life can get pretty ‘full on’ for most of us and for most of the time. Stay there for long enough and you start to trigger depression, mood swings, anxiety and memory problems to name just a few. BUT REMEMBER: It also helps to regulate the bodies energy system with sugar and fat..........so we go completely out of sync. “Well ok” I hear you say. “So, I get that but I’m no more stressed than the next person”. Do you know that certain foods can also be a stressor to the body like coffee and alcohol.?

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Coffee I believe used correctly can be a huge benefit in our journey to weight loss but NOT in the early days and here’s why. Coffee contains caffeine which is known as a stimulant (remember coffee keeps you awake)...it’s also a diuretic. Putting it simply caffeine it seen by the body as a poison so it ‘switches everything on’ and then tries to ‘get it out’ of the system as quickly as possible. For some people that’s a ‘run to the bathroom’.........and pretty damn quick! Now, which hormone do you think is being stimulated in the body if it thinks it’s in danger? That’s right......cortisol. Combine that with high sugar foods......and BANG problem! Caffeine by nature can also be a stomach irritant. At this stage we need to avoid and I’ll come back to it later. Now I’ve briefly explained cortisol I’m going to dig a little deeper and combine it with ......... .....Our #3 One DHEA Cortisol also works with our last one DHEA. They both work together in what’s known as our ‘circadian rhythm’ which is basically the bodies 24 hour clock.

Cortisol is the ‘awakening’ hormone which should start to rise around 6.00am and hits its lowest level mid to late afternoon. DHEA is known as the ‘recovery’ hormone that basically takes over where cortisol leaves off and should start to rise mid-afternoon peaking at around 2am. So, there’s a couple of things to take away if we stay in the cortisol area longer than we should with the modern life pressures that we now deal with. Consuming foods that stimulate this system eg: high caffeine, sugar and alcohol .......we don’t actually make enough DHEA to recover. So why do we think that’s important? Because DHEA influences our ability to lose fat and gain muscle. It boosts libido and helps us feel motivated, youthful and energetic. DHEA levels do decrease with age. In fact I heard it referred to as ‘the fountain of youth hormone’. Here are just some of the things it can help you with:

Circadian Rhythm: The bodies 24 hour clock.

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Improved memory

Strengthens the immune system

Boosts sex drive

Improves energy levels

Better skin

As too much cortisol over a long period of time can lead to depression.......... increased levels of DHEA can counteract it. So, rest it the name of the game ....but perhaps more importantly is sleep. Make sure you are getting at least 8 hours per night. Avoid TV in the bedroom, stick to the food plan........and let’s give those hormones times to recover and your world could look a completely different place in just a couple of short weeks. In the next section we’re going to look at Success Tips.

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Success Tips

Before we go in to ‘success tips’ let me share some of my many years of wisdom I have helping people just like you. When committing to a ‘Transformation Program’ like LEAN-In-14 you HAVE to be mentally ready for what’s about to come. If you’re not you ain’t going to make it through. The program you’re embarking on is simple to do but it ain’t easy. Those things never really go hand in hand. There are lots of people telling you it’s easy but as you should know by now I don’t BS people. Let’s think about it….. ….IF it was easy everyone would have the body of their dreams…... ……clothes for women would only go up to a size 10. Jeans for men would max out at around a size 32-43 inch waist! So, let’s NOT kid ourselves. If you don’t COMMIT NOW on a program that I KNOW WORKS then when? Next week, next month, next year………..then the next ‘easy bus that comes along’? IF YOU DON’T DO IT NOW are you going to weigh ‘more’ or ‘less’ without doing nothing? This isn’t going to happen on its own. That said I’m here for you. I’ll help you throughout those sticking points. If you’ve not exercised for a while even the ‘Beginner Program’ executed correctly can create muscle soreness in the legs, bum, arms….in fact generally everywhere!

Tip #5: Beat the cravings: Use L-Glutamine for sugar cravings in fact I Love L-Glutamine as a supplement it’s actually an Amino Acid that ensures proper function of the immune system but it could be called an adaptogen of the neurotransmitters as it naturally balances both stimulation and lethargy. If you have difficulty finding the energy for a workout mix 4-5 teaspoons of plain glutamine powder in to a glass of water, drink, and your energy levels should be restored within minutes. It’s also used to heal the stomach for people with leaky gut syndrome. I normally buy the straight powder form it’s cheaper, it’s odorless, it’s tasteless and mixes well with a spoon in water or just add a teaspoon to your morning protein shake. You can buy it in tablets but works out quite expensive and taking a mountain of tablets can also be a ‘pain in the backside’.

I’ll help you throughout those sticking points

Tip #1: Start Slowly: Even on your rest days try and keep the body moving even if that’s a gentle 30 minute stroll out in the fresh air.

Tip #2: Be Prepared: I mentioned before you have to be prepared. Plan and buy food early. KNOW WHAT you are doing and WHEN you are doing it!

Tip #3: Fight the withdrawals : In the early days going through caffeine and high carb withdrawals can be challenging. The feeling WILL pass round the day 3 mark and by day 7 you’ll start to ‘feel’ the new you coming through.

Tip #4: Stick at it: Some people start to get a slightly sluggish bowel even though their green veg intake is high. To some degree this points to it being out of whack previously it’s just the foods they were eating before have ‘masked it’. High doses of the supplement ‘magnesium’ Vitamin C or the amino acid ‘L-Carnitine’ usually does the trick.

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Tip #6: It can work wonders: Vitamin D which you may be (or may not be aware) we get from the sun but unfortunately if like me you live in the UK and work indoors too you don’t really seem to get a lot of it. In my experience this little vitamin can work wonders. It’s primarily known as promoting calcium absorption so we can have healthy bones and teeth but the research is mounting in other treatments for diabetes, blood pressure, preventing heart attacks and S.A.D. (Seasonal Affective Disorder). The list can go on and on…..just google it. Now if you are taking the Liberate Breakfast Smoothie shake or the L8 Lean Burn diet shakes these already have your recommended daily dose in there! If you’re not taking it daily buy a tub of Vitamin D tablets (they are relatively inexpensive) and start by taking 1 a day.

Tip #7: CLA: Now we do sell this so some could argue that I have a financial interest and they would be right but in my personal opinion…it works and I want to make something clear. In the L8 range for men we call it CLA and ASSIST in the Liberate range for women. CLA stands for ‘Conjugated Linoleic Acid’ and occurs naturally in beef, turkey and dairy products. However it’s my belief that because our food quality is not what it was (due to processing and over processing) many people are deficient in CLA. Although not a miracle cure here are a few reasons why you may want to consider it long term: 1. CLA seems to have positive effects on glucose (sugar) tolerance, glucose homeostasis and insulin sensitivity. 2. Deficiency of CLA could inhibit fat from entering muscle cells to be used as energy production which in turn could result in unnecessary accumulation of body fat. Research seems to point to around 3gms-5gms a day. None of what I’ve just talked about is meant to be taken as medical advice or even a cure for anything what so ever. You should always do your own research and consult a G.P. or Health Practitioner before commencing any supplementation program, exercise program or diet program. There you go that’s the legal bit taken care of just in case.

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Exercise Lists – Beginner 1

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Exercise Lists – Beginner 2

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Exercise Lists – Intermediate 1

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Exercise Lists – Intermediate 2

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Exercise Lists – Advanced 1

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Exercise Lists – Advanced 2

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Workout Routines:

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Workout Routines:

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14 Days & Beyond Well, that’s it! You’ve done 14 days ……..so what now? You have a couple of options. 1. You can go and have a ‘cheat meal’ whether that’s pizza, burger, bottle of wine or even all three!! But be aware that having them can sometimes make you feel quite unwell. As the saying goes ‘all work and no play can make Jack a dull boy’. PLUS if you still have extra LB’s to lose you’ll need to get back on the horse tomorrow ready for round 2. Then complete a further 7 days and then have another cheat meal. 2. If you feel like you don’t want to undo all of the hard work you’ve just done……don’t worry have a least a high carb meal like a baked potato or rice with some meat or fish. Then repeat again until another 7 days are complete, then a cheat meal and so on…..it’s really that simple. If weight loss starts to slow down by the end of week 3 (or stops completely) you need to throw in a couple of high carb days, drop your protein intake slightly and do something like this: Breakfast: Meal1: Breakfast Smoothie PLUS 1 banana Snack Meal2: Apple Lunch: Meal3: Small baked potato with tuna or similar Snack Meal4: Orange Dinner: Meal5: Rice and meat or fish with vegetables

Do this for two days and then go back to the program for at least 5 days and then repeat until you get to where you want to be.

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Progress Tracker My Measurements: Date:

Measurements (to be recorded in inches): e.g. 24inch Weight to be recorded in LB’s/kg: 10 stone 3LB would be 143LB’s or 315 Kg

Waist

(inches):

Chest

(inches):

Hips

(inches):

Right

Thigh (inches)

Left Thigh(inches)

Right Bicep (inches)

Left Bicep (inches)

My Start Weight: LB’s/kg:

../../..

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Contact Us: Email: sales@kettlebellseminars.co.uk or Tel: +(00) +(44) +(0) 1282 698 698

© 2015 Kettlebell Seminars. None of the contents of this publication are to be construed as medical fact and it not intended to treat or diagnose any medical condition. A healthy weight loss it considered to be 1-2LB’s per week whilst following a calorie controlled diet. No promise or guarantees are implied or

given to an exact amount of weight loss over any period of time whilst following this program. Individual results may vary.

Not all diet and exercise programs are suitable for everyone. Before you begin this program, you should have permission from your G.P. or Health Practitioner to participate.

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