8-week Study: New Mom Kettlebody Challenge

Post-Program Report: 8-week New Mom “Kettlebody by Brook” Findings

Monday, June 20th, 2011

Kettlebody by Brook is a 3-disc DVD set. It is designed to help individuals improve all five components of physical fitness: cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition. Disc One is called Cardio Kettlebell. It features non-stop kettlebell choreography, and trains intense cardio as well as strength and power. Disc Two is called Yogaburn. It is a blend of power yoga with athletic conditioning. Yogaburn trains strength, flexibility, and moderate cardio. Disc Three is called Bell Body Sculpt. It is a full-body resistance training workout. There is no cardio whatsoever in Bell Body Sculpt; it is a focused strength/muscular endurance workout.

These DVDs are intended to be alternated twice a week, therefore making a six day/week exercise regime, for eight weeks. If combined with a healthy and calorie-conscious diet, a person should expect measurable changes in all areas of physical fitness in eight weeks time. To put this theory to the test, Cardiopump Fitness, LLC, and GoFit, LLC, have done a 8-week study on eight new mothers. We called this study the “New Mom Kettlebody Challenge.”

The program began on May 2, 2011. Each of the moms selected into the program had given birth to a child since within the year (since May 1, 2010) and was cleared by their physician to exercise with the Kettlebody by Brook program. It was important that we selected some mothers who still had “baby weight” to lose, as well as some mothers who were at/close to/below their pre-baby weight, but had lost muscle tone and aspired to regain muscle definition. Meet the eight moms in the May 2-June 18, 2011 8-week New Mom Kettlebody Challenge:

Betty Baez (Modena, NY): 154-pounds, 5’4″, mother of three (third born 9.5 months before program started), bored with a single DVD she had been utilizing; wanted something more “motivating” GOAL: 120-pounds (understandably will take longer than the 8-week program)

Lynsey Coleman (Wylie, TX): 130-pounds, 5’7″, mother of one (born 6-months before program started), already lost most of baby weight. GOAL: Feel better about self both physically and emotionally. Have more energy.

Claudia Graves (Dallas, TX): 126-pounds, 5’1″, mother of two (second born 11-weeks before program started), GOAL: 117-pounds, lose belly fat, tone up arms and legs

Erica Miller (Lubbock, TX): mother of one (born 8+ months before program started), already lost all baby weight and then some (lighter than pre-pregnancy weight), but also lost muscle tone. GOAL: tone up all over, make time for self, and get energy back

Nicole Schneider (Taylor, TX): 125-pounds, 5’8″, mother of one (born 8-weeks before program started), GOAL: tone the body back up! The number on the scale, although nominally higher than pre-baby weight, is not a concern.

Erin Supak (Caldwell, TX): mother of one (born 6.5 months before the program started), GOAL: Gain muscle tone all over. Current body weight is the same as it was prior to giving birth, but a few extra pounds off would be a secondary goal.

Tracy Veliz (Duncanville, TX): 137-pounds, 5’8″, mother of one (born 5-months before program started), gained 45-pounds during pregnancy and has only lost approximately 25 of it. GOAL: firm up (“a lot”), and lose body fat all over. ”I want my pre-baby energy (and hot bod) back! Now that Savannah is sleeping through the night, I am rested enough to work out, but don’t have the motivation or structure to get it started. This program would provide both since the workouts are planned.”

Aimee Wilhelm (Round Rock, TX): mother of one (born 10+ months before program started), had several pounds from “baby weight” left to lose to attain pre-pregnancy weight. GOAL: Lose weight, inches, and tone muscles all over.

For 8-weeks (May 2-June 18, 2011), these women did the following routine for their Kettlebody by Brook DVD workouts: Disc 1- Cardio Kettlebell (Mondays and Thursdays), Disc 2- Yogaburn (Tuesdays and Fridays), and Disc 3- Bell Body Sculpt (Wednesdays and Saturdays). They rested on Sundays. They received nutritional recommendations, including: eat plenty (and a variety of) fresh vegetables, consume approximately 1.0g lean protein per kilogram of body weight daily, drink water like it’s going out of style, refrain from alcohol, limit salt intake, get fat from mono or poly-unsaturated fat sources (limit saturated fats and try to avoid trans-fats completely), and refrain from processed foods/enriched grains and refined sugars. They were given more specifics to help learn how to eat this way. It must be noted that most of the moms in the program did not commit to these recommendations as far as eating goes, but they held steady with their commitment to the 6 day/week, 8-week physical challenge of Kettlebody by Brook DVDs.

Here are the ending results of each mom in the New Mom Kettlebody Challenge:

BETTY BAEZ: Ending weight: 142.9-pounds (12.1 pounds lost).

Betty BEFORE

Betty AFTER

This is what Betty Baez has to say about her 8-week experience with Kettlebody by Brook DVDs on the New Mom Kettlebody Challenge:

I am really happy I participated in this study. Since I started I’ve felt more energized and stronger. The toughest time for me was when i got really sick with a high fever and i missed 4 workouts, it was really hard to get motivated to start back up. I loved the 30 min. length of the workouts because it was easy for me to find that time during my busy day. My favorite workout was Bell Body Sculpt because i worked out almost my entire body. Although I’m not finished in reaching my weight loss goal, I will definitely keep up the workouts.

LYNSEY COLEMAN: Ending weight: 125-pounds (5-pounds lost).

Lynsey BEFORE

Lynsey AFTER

This is what Lynsey Coleman has to say about her 8-week experience with Kettlebody by Brook DVDs on the New Mom Kettlebody Challenge:

I love the program. My favorite day was Yoga Burn, I love the combination of yoga and strength training and at the end you get to lay down relax!! I would recommend this to new moms because you don’t think you have the time to workout between work and taking care of your family but it can be done. Think of it this way 30 minutes for yourself never hurts!! I love to interact with people so for my I think it would have helped me to actually be able to do the workout with a friend and not just talk to people online (the moms and Brook communicated through a closed Facebook group). Thank you Brook for everything!! I plan on trying to keep up with workouts; it makes me feel a whole lot better about myself as mom and as a woman!! Thank you!!

CLAUDIA GRAVES: Ending weight: 118-pounds (8-pounds lost)

Claudia BEFORE

Claudia AFTER

This is what Claudia Graves has to say about her 8-week experience with Kettlebody by Brook DVDs on the New Mom Kettlebody Challenge:

When I started the Kettlebell program I had lost almost all my baby weight. I was already eating healthy and working out. As a fitness instructor and someone who at one point battled weight problems and bulimia, I knew that the second time around of having a baby was also going to mean extra work but I was ready. However, after two months, the scale was not showing any results and I was getting frustrated. When I was accepted to participate in the Kettlebell Body by Brook Program ( New Mom Kettlebody Challenge), I was more than happy.

As you can see my goals were different than just losing the weight. I wanted to slim down and get back my abs, and strength in arms and legs. As a Latina who once wore a size 12 (12 years ago) I was ready to wear my size 2 jeans again.

Why it works:

As a mother of two and a full-time employee, the program worked for me for many reasons:

It’s only 30 minutes. We have 30 minutes!!!! I used to try to get to the gym and get a 30 minute workout. With a new born that was not consistent. Being able to get my workout and be nearby in case my baby needed me was effective. There were no excuses. If I was tired, I would tell myself it’s only 30 minutes I can do it.

It works all different parts of your body: What I loved about the program was that not only did it have cardio and strength training but also it had the yoga burn workout. I can see the positive effects of the yoga burn in my abs. As a dancer, I can attest that traditional crunches don’t give you the same results as dancing, pilates or yoga. Boy I can see the results!!!!

It’s only 8 weeks: To be honest, I have high expectations of my results simply because I am a fitness instructor. I think it is important that you remember that getting your body back is a process that might take a year. For me, the eight week program definitely got my body back but I want to make sure you know some things about me. I worked out intensely until the day before my C section and I started some kind of elliptical workout 2 weeks after I delivered. Therefore, the eight week program for me was the last push my body needed. I think you always evaluate your situation and assess accordingly. I do promise you that the eight week program will get you wherever you need to be. You will be healthy again; you will get tone; feel normal and most importantly it will take your body back to the where it needs to be. It might not be the first round but you will get there so be patient. The first time I was pregnant I got my body back after 6 months. This second time, it took me 4 because of Kettlebody by Brook!

Finally, I have to say two things. I believe that having a baby is very hard and it takes a lot out of you physically and emotionally. Therefore, it is important that you remember to have a support system. Make sure you have those girlfriends or people like me whom you can call for any questions or even if you just want to cry. Also, remember that it is crucial that healthy nutrition becomes part of your new lifestyle. So eat healthy but EAT and enjoy looking at your baby and knowing you are getting healthy not only for you but for your family.

ERICA MILLER: This is what Erica Miller has to say about her experience with Kettlebody by Brook DVDs on the New Mom Kettlebody Challenge:

I want to be honest with you, I did not workout every day. My schedule is too hectic and I have child that gets up at 6AM, so it is hard for me to work out in the mornings and I work after he goes to bed. So I tried to workout in the early afternoon three times a
week. I have seen toning in my legs and arms. I have more energy on the days since I have been working out. I love the videos and they are great exercise!!

NICOLE SCHNEIDER: Ending weight: 119-pounds (6-pounds lost)

Nicole BEFORE

Nicole AFTER

This is what Nicole Schneider has to say about her 8-week experience with Kettlebody by Brook DVDs on the New Mom Kettlebody Challenge:

Kettlebody by Brook REALLY works!! I started this program 8 weeks after having a baby and just 7 weeks in, I was back to my pre-pregnancy weight! I have really toned up in my shoulders, arms, butt and legs. I have gotten so many compliments on my body and on how quickly I dropped my pregnancy weight. Kettlebody by Brook is not like other programs where you get “used to” the workouts or they get “easier”, instead I found myself still being challenged and struggling through even in the last week. My muscles still felt tender week after week (which is great because then you know it is still challenging you and you know you are still having to push through). My hardest day was the Monday workout because Sunday was a rest day. It only takes 30 minutes a day…I started this program when my son was just 8 weeks old; so if a mom of a newborn can squeeze it in to her schedule, then anyone can! I will be doing this workout even after 8 weeks because IT WORKS and I couldn’t be more proud of my progress!! Thank you, Kettlebody by Brook!

Erin Supak: 3-pounds lost, 0.5-inch off waist, 2-inches off of hips

This is what Erin Supak has to say about her 8-week experience with Kettlebody by Brook DVDs on the New Mom Kettlebody Challenge:

Brook,

Your Kettlebody videos were the answer to my strength training prayers-seriously! Before beginning the Kettlebody videos, I ran outdoors 3-5 days per week with and without the jogging stroller. I was becoming more fit and had lost all of my babyweight, but I couldn’t see the muscles I used to be so proud of. I began the program hoping to lose a little weight, but my overall goal was to be more tone. I don’t know if the picture does me justice, but my muscles are back!

My initial motivation was internal, just knowing that seven other moms were in this with me and holding me accountable, I stuck to the plan, six days a week, no matter what was going on in my life and how I felt. Life as a new mom is not easy-work is crazy, I’m tired and that’s all before I get home to take care of a husband and infant. The convenience of the 30 minute workout was what kept me going with this program. I could do the videos early in the morning before everyone else woke up or in the evenings after my little one went to bed. Funny enough, week two was the hardest for me. You can ask my hubby-I was cussing and grumbling most of the way through it. I didn’t give up though and each week got better. I ‘ve done workouts in the past that lost their impact after just a few weeks, but even now at week eight there is still a challenge and I can feel the burn even though I’ve gotten stronger.

I have to admit, I have never liked yoga. I’ve tried it many times at a gym and at home, but YogaBurn was different. The moves in the workout left me feeling like I had worked out. Even though it wasn’t my favorite of the three, I finished each session feeling strong. Finally, during week eight, I was actually able to hover!

Cardio Kettlebell fell right in the middle of my preferences. At first-it was HARD! When I couldn’t move my legs going to bed day one I knew it would be good. I had my moments when I really wanted to skip this workout because of the stress the lunges put on my knees when I’d do the part of the series with the woodchops. I modified it a bit myself and did pulsing lunges instead of the static kind you model in the video. After that-no more knee pain. That’s what I loved about the whole series though-it works for anybody and you provided lots of options.

I absolutely LOVED the sculpt days! Wednesday and Saturday were the two days I really looked forward to each week. It was during week one that I could hardly finish this workout on Saturday and got frustrated because I realized how much of my prior strength I had lost. Week two got better and now at week eight I’d do this video every day. Now that the eight weeks are over, I will still do this video a couple days a week.

After these last eight weeks, I’m not ten pounds lighter-actually I’m only 3, but I am so much stronger. I can do push-ups from my toes again and see my arm and shoulder muscles in sleeveless clothing. I don’t just see muscle, I FEEL good! I am proud to show off my body again and see tone without the flab that I had. I wore a bikini to a pool party last week and my friends commented on how you would never know I had a baby. Along with the comments from my hubby I’m closer to meeting my goals. I know that I didn’t eat perfectly as you wanted us to, but as life settles a little that will get better.

Thank you so much for letting me be a part of this program! You have helped me reach a fitness goal. I feel like my old self and most importantly, I’m providing a positive example for my child. Just because you’re a new mom, you don’t have to feel or look like an old one!

Best regards,

Erin Supak

TRACY VELIZ: Ending weight: 127.5 pounds (9.5-pounds lost)

Tracy BEFORE

Tracy AFTER (photo not available)

This is what Tracy Veliz has to say about her 8-week experience with Kettlebody by Brook DVDs on the New Mom Kettlebody Challenge:

I’m not going to lie, the program is tough, but it works. I am going to try the program again in the Fall, when I’m not so busy and learning to be a mom, so that I can eat cleaner and enjoy the outdoors more. The program length was good and the workout length was great. Sometimes it was challenging to find 30 minutes of time when I had energy to work out, but when you consider the alternative of either finding a sitter or packing up your infant to take to a gym facility day care to leave your child with a stranger in a germy room, just to get your work out in, then pack up and get back home. That is a least a 2 hour commitment! I feel by using this program, I have rocket-started my quest to get back my pre baby body! Only 7 more pounds to go! I feel great, my husband can’t keep his paws off, and it’s so motivating. I am defiantly sporting a two piece this summer. I really didn’t think it was going to be possible. I have many friends with children and NONE of them wear a two piece because, “they just had a baby.” For some of them, their youngest is near 5 years old! This was so discouraging to me when I was pregnant, but now I KNOW and feel that other pregnant women should learn that you are not stuck with the weight. I gained 45 pounds in 9 months and have almost lost it all in 6 months. My only suggestion for the program, since many folks are new to kettle bell and choreographed workouts, is to start out without a kettle bell for a week to learn the rhythm, then jump in to it. I put the kettle bell down A LOT the first week and it made me feel a little discouraged, like I wasn’t going to make it. I love what Brook is doing and think Kettlebody by Brook is great product! I feel blessed to be a part of something great!

AIMEE WILHELM: 4-pounds lost

This is what AIMEE WILHELM has to say about her 8-week experience with Kettlebody by Brook DVDs on the New Mom Kettlebody Challenge:

I recently completed 8-weeks of Kettlebody by Brook. The workouts were challenging but effective, and a lot of fun. I found myself saying more cardio less lardio during the day when I felt tempted to eat something I should not. My schedule is pretty crazy between my hectic job and chasing around a 1 year old, but Kettlebody by Brook was perfect, 30 minutes 6 days a week was perfect and easy to fit in my schedule. I plan to continue and incorporate Kettelbody by Brook in my workouts now and in the future. Brook is a great motivator and I would highly recommend this workout to anyone trying to lose weight or tone up. Thanks Brook!!

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New Mom Kettlebody Challenge completed!

Sunday, June 19th, 2011

Yesterday, eight new moms wrapped up the 8-week New Mom Kettlebody Challenge. These women have all had a baby since May 1, 2010. From May 2, 2011 until June 18, 2011, they have committed to doing Disc 1 from Kettlebody by Brook (Cardio Kettlebell) every Monday and Thursday, Disc 2 from Kettlebody by Brook (Yogaburn) every Tuesday and Friday, and Disc 3 from Kettlebody by Brook (Bell Body Sculpt) every Wednesday and Saturday. They have rested on Sundays. Today, they are enjoying their first day off of the program and celebrating the Father’s Day holiday.
Check in tomorrow, because their success stories/testimonials, before/after photos (from all moms comfortable with those being revealed), and post-program report will be posted at cardiopump.com/blog!

Just to give you a preview, check out Claudia Graves from Dallas, TX! Claudia was among the 8 moms in the study. She gave birth to Nico, her second child, 19-weeks ago. When he was 11-weeks old, she began the New Mom Kettlebody Challenge. After finishing the program yesterday, Claudia took this “after” photo this morning.

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“New Mom Kettlebody” Sound Off

Thursday, May 12th, 2011

The 8 moms in the “New Mom Kettlebody” Study have been hard at work since May 1. These ladies are undergoing 8-weeks of 6d/wk Kettlebody by Brook workouts. They’re doing Cardio Kettlebell on Mondays and Thursdays, Yogaburn on Tuesdays and Fridays, Bell Body Sculpt on Wednesdays and Saturdays, and enjoying a day of rest on Sundays. Here are some of the things they’ve have to say, so far!

Betty: “I love this workout. I can already feel muscles developing in my arms.” (ref: Bell Body Sculpt; posted 5/11)
“I’ve been wearing size 7 jeans and today I decided to try on my old pair of size 5. I didn’t even have to shimmy into them… I’m loving this!!!” (posted today: 5/12)
“My favorite workout so far. ‘Sexy arms for summer’ lol. Very motivating.” (ref: Bell Body Sculpt; posted 5/4)

Claudia: “I’m super happy. I lost 2 pounds, which is huge for me since I had already lost my baby weight.” (posted 5/9)
“OMG. This is why I love Brook. Today’s workout was a reminder of my ‘love’ to her torture.” (ref: Yogaburn; posted 5/3)

Aimee: “Can you say sore legs and butt muscles? Walking a little funny at work this morning every time I had to climb up and down stairs, but feeling great!” (posted 5/4)
“I do my workout at 4:15am. This morning, I started to hit snooze, but kept hearing this voice in my head, saying ‘more cardio, less lardio.’ . Felt much better after my workout. It gave me energy for the day.” (posted 5/5)

Tracy: “Couldn’t wait to weigh myself! I am already down 6 lbs! Super motivated to do my workout after work today.” (posted 5/6)
“I’m so sore! I’m longing for Sunday and it’s only Tuesday! It’s going to be a long week.” (posted 5/3)

Lynsey: “So I actually got to wear jeans last night. I’m a PE teacher and live in comfy clothes… I had been able to wear this pair, but I have to say they looked GOOD… I haven’t had a butt in a while. I’m so excited!! LOVE IT!!” (posted today: 5/12)
“Seriously, where has my ability to balance gone… loved it… was able to keep better pace today… shoulders are burning!!! ” (ref: Yogaburn; posted 5/3)

Erin: “Maybe it was just the muscle fatigue, but it seemed a lot harder than it did on Wednesday.” (ref: Bell Body Sculpt; posted 5/7)
“So, I finally got a long missed run in this morning and am about to go do Yogaburn. What’s the best day to try to get these (runs) in?” (posted 5/10) (ANSWER: on Bell Body Sculpt or Yogaburn days; if only intending on jogging 2x/wk, do them on BBS days).

Nicole: “Felt pretty sore on day two, but feeling much better today.” (posted 5/6)
“Mom’s been coming over and doing the workouts with me!” (posted 5/6) (Kudos to Nicole’s mom, Judy!!)

Erica: “Just finished Yogaburn. Enjoyed the workout today! Good end to a busy day!” (posted 5/10)
“Just finished my workout, it felt great today! I feel stronger this week!” (ref: Cardio Kettlebell; posted 5/9)
“Just did the Bell Body, and loved this workout. I love those deadlifts! I feel great and feel like I have more energy these last few days… Thanks, Brook.” (posted 5/5)

Way to go, mamas!! These ladies are on a mission to get in serious shape! They are eating healthily and do not skip Kettlebody workouts, even when they’re tired and the going is tough! Have their stories inspired you? Post your comments!

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What the Moms are saying after Day 1 of New Mom Kettlebody Challenge

Monday, May 2nd, 2011

Today launched our “New Mom Kettlebody” study. Workout for Day 1 was the Cardio Kettlebell DVD in the Kettlebody by Brook boxed set. Here’s what the moms are saying.

“It took me almost an hour to finish… I’ve never sweat so much in my life. It was literally dripping in my eyes.” -Betty

“Awesome workout. My legs feel like jello. Love the phrase ‘more cardio, less lardio.’ Thanks, Brook!” -Aimee

“Gonna need some work on the coordination piece, but I’m already feeling the burn.” -Erin

“I really got a good workout, and was dripping sweat before 20 minutes in!” -Misty

“Finished around 11 and wow… made me realize how out of shape I am.” -Nicole

“Wow- what a workout!! Glad it was only 30 minutes long!! ” -Lynsey

“I am so uncoordinated!! I struggled with it but it still made me sweat and my legs feel like jello.” -Tracy

“I forgot how hard this (kettlebell) was. The best thing of it is that I can do it in short time, and didn’t have to worry about getting out of the house.” -Claudia

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My favorite recipes

Thursday, April 28th, 2011

Today marks one month that I have been completely committed to a diet rich in whole grains, vegetables, lean protein, and lots of water. I have tried to steer clear of all refined flour and sugar, altogether. (6-pounds dropped since Mar. 28!) Ordering at restaurants can be a challenge, so by in large, I make homemade meals. I thought you might enjoy trying some of my favorite recipes.
These recipes may be especially helpful for ladies who will soon begin the 8-week New Mom Kettlebody Challenge!

1. BLUEBERRY NUT PROTEIN MUFFINS

Champion Whey Protein powder is my favorite kind of whey protein. Here is a recipe I love to whip up with that.

Blueberry Nut Protein Fiber Muffins
1 c. egg whites
1 scoop Champion Nutrition vanilla whey protein
1/2 c. whole wheat flour
1/3 c. 1% cottage cheese
1/4 c. unsweetened applesauce
a handful of walnuts
1 T. cinnamon
pinch of salt
3 t. baking powder
Fresh blueberries

Lightly butter muffin tin, or use silicone muffin tray so that muffins won’t stick. Preheat oven to 350. In a blender, mix all ingredients, besides blueberries. Stir in blueberries. Pour batter into muffin tin. Bake for approximately 18-minutes. Check frequently. When they are browned on the top and starting to crack, it’s a good indication that they are done.
Spray muffin tin with non-stick spray so that muffins won’t stick to the pan. Preheat oven to 350. In a blender, mix all ingredients, besides blueberries*. Stir in blueberries. Pour batter into muffin tin. Bake for approximately 18-minutes. Check frequently. When they are browned on the top and starting to crack, it’s a good indication that they are done.

*I toss the walnuts in the blender with all of the other ingredients if I’m using walnuts. If I’m using almonds, I stir those in afterward with the blueberries.

Other variations:
Sometimes, instead of blueberries, I substitute Jazz apples. When I do that, I add a little more cinnamon. When I use apples, I omit the nuts.
They are really good with fresh banana slices if you use walnuts. Green bananas are not very sweet; better to use ripe bananas.

2. PROTEIN PANCAKES

Use the exact same recipe listed above, but omit the salt and baking powder. Lightly butter a skillet, and heat to low/medium. You do not want the butter to brown, so don’t let it get too hot. Pour a thin layer of batter. When bubbles start forming, flip with a spatula. Eat while warm. (I especially love this recipe with the bananas/walnuts. The bananas grill in the skillet, which caramelizes them for sweet deliciousness!)

2. DRY CHOPPED SALAD

Since veggies are a very lo-cal way to fill you up, I recommend a DRY (no dressing) salad before meals. I really enjoy chopped salads (chopping all of the veggies into teeny tiny pieces). Here’s one of the salads I eat before dinner almost every day! It reeeeally helps curb my appetite for the meal. Hope you like it, too:
1/4 purple onion, 1/2 beefsteak tomato, 1/4 cucumber, 1/4 red bell pepper, 1/4 green bell pepper, 1/4 c corn (for convenience, I just get it out of a can, drained), about 1/4 small avocado, fresh cilantro (I use about 1/4 c but I really like cilantro), salt, fresh black pepper.
Mix and enjoy!

4. SHRIMP AND CHICKEN ETOUFFEE

¼ cup extra virgin olive oil
1 T butter
½ large onion, chopped
¼ cup celery, chopped
¼ green bell pepper, chopped
1 clove garlic, minced or pressed
2 tsp paprika, Central Market Organic
1 T flour
1-1/2 cups reduced sodium chicken broth
¼ cup fresh cilantro
1 single chicken breast, cooked & shredded
Salt and pepper to taste
1/3 to ½ pound shrimp, peeled and de-veined
Cooked rice
Chopped, green onion tops
Louisiana Hot Sauce

Prepare chicken breast by putting in a large microwave-safe bowl, covering with about 1 c water, sprinkling with Adobo seasoning, and microwaving 6-minutes on each side. Once done, set aside so it can cool before shredding.
In a 14-inch skillet,
heat the olive oil and butter over medium heat. Once it is hot, add the
onion, celery, bell pepper, and garlic. Cook about 5 minutes, turning
down the heat slightly if the vegetables begin to brown. Add the
paprika and flour and stir to incorporate evenly into the mixture. Add half the cilantro. Slowly incorporate the chicken broth while stirring constantly to create a creamy texture. Turn down the heat (higher than simmer but not a rolling boil) and cook another 5 to 10 minutes. Stir in the shredded chicken. Taste – season with salt and pepper, if
desired. Add the shrimp and using a fork, ensure they are immersed to
cook evenly. Cook about 5 minutes (more or less, depending on the
shrimp size and your stove temp) until the shrimp are cooked but still
tender. Add shredded chicken breast. Serve over brown rice. Top with the remaining cilantro and the green
onion tops. Sprinkle on hot sauce to taste.
I, personally, prefer it without the hot sauce or green onions and I like extra cilantro, but to each his own!
Makes 3-4 servings.

5. EPISODES 1, 3, and 5 of BB’S BACK BURNER
If you click on “cooking” at www.cardiopump.com, you will see episodes of BB’s Back Burner, where I guide you step-by-step through healthy and tasty recipes. The shrimp ceviche, vegetarian breakfast casserole, and Cilantro & Lime Tuna have been some of my staple recipes over the past month. Just substitute boneless skinless chicken breasts instead of tuna in the cilantro and lime recipe if you don’t eat tuna. With the vegetarian breakfast casserole, omit the cheese on top to cut fat and calories. I omit the pinch of sugar from the tuna steak recipe, and still love the dish.

6. PEANUT BUTTER/BANANA PROTEIN SHAKE

1 c. water
1 scoop* Champion Nutrition whey protein (chocolate or vanilla) (125kcal per scoop)
1 T. Smart Balance peanut butter (80 kcal)
1/4 medium banana (50 kcal)
3/4 c. ice
BLEND
(305 kcal)
*When I make this for my husband, I use two scoops of whey protein, which adds an addition 125 calories, making this a 430 calorie beverage. If you add the additional scoop, please add another 1/2 c. of water.

7. KASHI CINNAMON HARVEST

So, this one isn’t a recipe… it’s better! A healthy snack that you don’t have to do anything to prepare!!
Finding this cereal was a dream come true. It is my favorite mid-afternoon snack. I don’t put milk on the biscuits; I eat them dry and they are delicious. (When I say “biscuits,” these are mini wheats). There are 28 biscuits in a single serving size, which is a sizable amount of food for just 180 calories! A serving of these fills me up, holds me over, satisfies my desire for something slightly sweet and crunchy, tastes sooooo good, and is loaded with fiber. Kashi also makes this cereal in Island Vanilla flavoring, which is also very tasty.
With only 180 calories, 5 grams of fiber, 6 grams of protein, and only 2 grams of fat (0 saturated) & 9g sugar per serving, Kashi gets two thumbs up on this snack!

8. SEASONED CHICKEN BREASTS

A dietitian friend of mine, Laura CaJacob, recommended the following when I asked her for suggestions of ways to season boneless, skinless chicken breasts without adding a bunch of salt.
Recipe 1:
2 chicken breasts
1/4 cup fresh lemon juice
1 tablespoon of reduced-sodium soy sauce (for salt flavor)
Minced garlic
Ground chili flakes
Fresh or dried rosemary leaves
Oregano
A bit of water

Recipe 2:
1 t. salt
1 t. paprika
1/2 t. onion powder
1/2 t. thyme
1 t. black pepper
1/4 to 1/2 t. cayenne pepper
1/2 t. garlic powder.
(enough for 4# of chicken)

Grill or bake, as desired!

Posted in 8-week Study: New Mom Kettlebody Challenge, Recipes | No Comments »

Sounding off on some recipes

Thursday, April 28th, 2011

Betty, one of the ladies who will be among the “New Mom Kettlebody” participants found some recipes at jillianmichaels.com that she ran by me. I’ll give you my reply first so that you know tweaks that I suggest making, but a lot of this will be tasty and helpful for other participants in the Kettlebody study, as well as for those of you will be silently doing the 8-week curriculum at home along with us!

My response to Betty:
These are looking mmmm, mmmm good, for the most part.

You are going to be hard-pressed to find whole grain waffles with whole wheat flour as the first ingredient. At least that has been my experience… but perhaps in NY, you have better selection. That’s a big deal, though. If at all possible, we want to completely steer clear of refined flour or sugar, altogether.

Nonfat Greek yogurt is awesome. I liked seeing that on there. Read the label to see if it’s made with sheep’s milk or cow’s milk. Sheep’s milk is better- higher calcium and protein content.
However, I recommend that you use this as a treat, instead of a breakfast. I suggest maybe a mid-afternoon treat!

The desserts listed will be good things to add in after the 8-weeks are up. They’ll be ways to add sweets back in without sabotaging all the work you’ve done… but during the “work phase” (8-weeks of Kettlebody challenge), omit desserts altogether.

Ax the tortilla chips. They are high in calories compared to veggies/100% whole grain snacks, but unlike veggies/whole grain snacks, they don’t fill you up. Let’s also put those on the list of acceptable things in moderation after the initial 8-weeks.

Ax the fruit and nut bar. Too much sugar for this initial 8-weeks.

If you make the whole wheat pasta dish, notice that serving size. 2oz is tiny. Please be cognizant not to exceed that. Also, if you make it, be sure that it’s 100% whole wheat pasta.

Besides that, right on!! Go Jillian, and GO BETTY!!!!!!!!

Betty’s message to me:
Brook, what do you think of these recipes? I copied and pasted the ones I like.

Breakfast

Veggie Scramble
Cook 10 cherry tomatoes, 1 cup sliced portobellos in a nonstick pan until soft. Add 1 whole egg, 1 egg white; scramble until cooked. Serve with 1 slice whole-grain toast topped with 1 teaspoon almond butter, 1 tsp raw honey.
324 calories per serving, 16 g fat (3 g saturated), 32 g carbs, 6 g fiber, 19 g protein

Yogurt Parfait
In a bowl, layer 9 ounces nonfat plain Greek yogurt, 2 tablespoons chopped walnuts, 1 cup berries.
357 calories per serving, 16 g fat (4 g saturated), 27 g carbs, 9 g fiber, 29 g protein

Honeyed Waffles
Spread 2 tsp almond butter, 2 tsp raw honey on 2 toasted frozen whole-grain waffles. (Look for whole-wheat flour as the first ingredient.) Top with 1/2 banana, sliced.
362 calories per serving, 15 g fat (3 g saturated), 51 g carbs, 4 g fiber, 9 g protein

Egg and Cheese
Cook 1 egg to your liking in a pan coated with cooking spray. Place egg, 1 slice cheddar on a toasted whole-grain English muffin. Serve with 1/2 apple.
344 calories per serving, 15 g fat (8 g saturated), 37 g carbs, 7 g fiber, 18 g protein

Eat and Run
1 hard-boiled egg; 1 medium banana; 3 tbsp unsalted almonds
323 calories per serving, 19 g fat (3 g saturated), 32 g carbs, 6 g fiber, 13 g protein

Southwestern Slam
Sauté 1/2 cup corn with 1/4 cup canned black beans (rinsed and drained), 1/2 cup chopped red bell pepper, 1/4 cup chopped red onion, 1/4 tsp ground cumin, a pinch of cayenne pepper (optional) in a pan coated with cooking spray until pepper and onion are soft, 5 minutes. Add 1 whole egg, 1 egg white, 2 tsp chopped fresh cilantro; scramble until eggs are cooked, 4 minutes. Serve with 2 cups cubed papaya.
348 calories per serving, 6 g fat (2 g saturated), 60 g carbs, 12 g fiber, 18 g protein

Broiled Grapefruit
Drizzle 1 tsp raw honey over 2 grapefruit halves. Heat under broiler until honey begins to bubble and grapefruit starts to brown, about 5 minutes. Serve with 1 slice whole-wheat toast topped with 1 1/2 tbsp almond butter.
353 calories per serving, 16 g fat (2 g saturated), 50 g carbs, 6 g fiber, 9 g protein

Almond Muffin
Spread 1 1/2 tbsp almond butter on a whole-wheat English muffin. Serve with 1 kiwifruit or 1 orange.
331 calories per serving, 16 g fat (2 g saturated), 43 g carbs, 8 g fiber, 10 g protein

Berry Smooth
Blend 1/2 cup fresh berries, 1/4 cup rolled oats, 1 cup So Delicious coconut milk, 3 tbsp whey protein powder. Add water to thin or ice to thicken.
338 calories, 8 g fat (6 g saturated), 26 g carbs, 6 g fiber, 41 g protein

Breakfast Bowl
1 1/2 cups high-fiber cereal (like All-Bran); 1/2 cup skim milk; 1/2 banana, sliced
349 calories, 5 g fat (1 g saturated), 90 g carbs, 29 g fiber, 19 g protein

Oatmeal
Cook 1/2 cup regular rolled oats (not instant) in 3/4 cup nonfat milk, 1/4 cup water. Top with 1/4 cup blueberries.
386 calories, 5 g fat (1 g saturated), 66 g carbs, 9 g fiber, 19 g protein

Lunch

Black Bean Wrap
Mix 3/4 cup mashed black beans (rinsed and drained) with 2 tbsp reduced-fat shredded cheddar, 2 tsp chopped fresh cilantro, 1/2 tsp ground cumin, a pinch of cayenne pepper (optional). Spread on a 10-inch whole-wheat wrap; roll up. Nuke until heated through, 1 to 2 minutes; top with 2 tbsp salsa. Serve with 1 tangerine.
437 calories, 5 g fat (2 g saturated), 78 g carbs 16 g fiber, 22 g protein

Pie on the Fly
Nuke Amy’s Kitchen Light in Sodium Spinach Single Serve Pizza.
440 calories, 18 g fat (6 g saturated), 54 g carbs, 3 g fiber, 19 g protein

Turkey Burger
Cook a 4-oz turkey burger in a pan coated with cooking spray until done, 8 minutes (turn once). Place on a whole-wheat bun; top with 1/2 tomato, sliced; 1/2 avocado, sliced; lettuce. Serve with 1 cup cubed papaya.
458 calories, 22 g fat (4 g saturated), 44 g carbs, 11 g fiber, 26 g protein

Soup and Sammy
Heat 1 cup low-sodium tomato soup. Spread 1 tsp mustard on 2 slices whole-wheat bread; place 2 oz low-sodium turkey breast, 2 slices tomato, 1 slice cheddar, lettuce between bread.
415 calories, 13 g fat (7 g saturated), 45 g carbs, 7 g fiber, 30 g protein

Homemade Pizza
Top 2 halves of a whole-wheat English muffin each with 1/2 cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella. Broil until cheese melts. Serve with 1 cup grapes, 3 Brazil nuts.
455 calories, 19 g fat (9 g saturated), 52 g carbs, 9 g fiber, 24 g protein

Indian Meatballs
Mix 4 oz ground turkey breast with 1 tsp ground cumin, 1/2 tsp turmeric, black pepper, a pinch of cayenne pepper (optional). Form into 1 1/2-inch balls; bake at 400° until cooked (no pink in center), 20 to 25 minutes. Mix 3 oz nonfat plain Greek yogurt with 1/2 chopped garlic clove, 1 tsp chopped fresh mint for dipping. Serve with a 6 1/2-inch whole-wheat pita, 2 cups spinach, steamed and drizzled with lemon juice.
445 calories, 12 g fat (3 g saturated), 52 g carbs, 8 g fiber, 35 g protein

Chicken and Zucchini Spaghetti
Cook 4 oz sliced boneless, skinless chicken breast in a pan coated with cooking spray for 10 minutes. Sauté 2 cups sliced zucchini in 2 tsp olive oil with 2 cups spinach, 10 halved cherry tomatoes and 1 chopped garlic clove until zucchini is tender, 10 minutes. Toss zucchini mixture with 1 cup cooked whole-wheat spaghetti; top with chicken, 2 tsp chopped fresh basil.
454 calories, 12 g fat (2 g saturated), 54 g carbs, 12 g fiber, 39 g protein

Citrus Salad
Mix 1 1/2 cups cooked barley with 2 cups arugula, 1 orange (peeled and segmented), 2 tsp chopped fresh parsley, 2 tsp olive oil, 2 tsp lemon juice.
448 calories, 13 g fat (2 g saturated), 85 g carbs, 11 g fiber, 8 g protein

Chicken Baked Potato
Bake 1 medium russet potato at 450° until tender, 45 to 60 minutes; cut in half. Cook 4 oz chopped boneless, skinless chicken breast in a pan coated with cooking spray 10 minutes. Top potato halves with chicken, 1 cup steamed broccoli florets, 2 tbsp grated Swiss cheese. Bake until cheese melts, 20 minutes. Serve with a salad: 2 cups mixed greens, 2 tbsp pomegranate seeds, 1 tsp olive oil, 1 tsp lemon juice.
437 calories, 11 g fat (3 g saturated), 51 g carbs, 7 g fiber, 38 g protein

Portable Eats
1 all-natural fruit-and-nut bar (like Kind Fruit & Nut Nut Delight); 6 oz nonfat plain Greek yogurt sweetened with 1 tsp raw honey; 1 mozzarella string cheese
446 calories, 25 g fat (8 g saturated), 28 g carbs, 4 g fiber, 31 g protein

Curried Brown Rice Salad
Mix 1/2 cup frozen peas, 1 chopped tomato, 1 tsp curry powder; microwave until peas are warm, about 1 minute. Combine with 1 1/2 cup cooked brown rice and 2 cups arugula. Drizzle with 2 tsp olive oil; top with 1 tbsp chopped fresh cilantro and 1 tbsp pistachio nuts.
429 calories, 15 g fat (2 g saturated), 64 g carbs, 9 g fiber, 14 protein

Snacks

Trail Mix
Mix 3 halved Brazil nuts with 1/2 cup pomegranate seeds, 1/2 cup high-fiber cereal (like All-Bran).
210 calories, 8 g fat (2 g saturated), 40 g carbs, 13 g fiber, 7 g protein

Chips and Salsa
15 baked tortilla chips, 1/2 cup salsa
196 calories, 2 g fat (0 g saturated), 39 g carbs, 4 g fiber, 6 g protein

Mediterranean Nibbles
Mix 3 oz nonfat plain Greek yogurt with 1/2 tsp ground cumin, 1 tsp chopped fresh mint. Serve with 10 baby carrots, 1 cup cucumber slices, a 4-inch whole-wheat pita.
195 calories, 3 g fat (1 g saturated), 31 g carbs, 6 g fiber, 13 g protein

Sweet Smoothie
Blend 2 tbsp whey protein powder with 1/2 cup frozen raspberries, 1 cup water, 1/2 cup skim milk.
223 calories, 2 g fat (1 g saturated), 24 g carbs, 8 g fiber, 30 g protein

Nutty Nanner
Spread 1 banana (or apple) with 1 tbsp almond butter.
173 calories, 10 g fat (1 g saturated), 23 g carbs, 4 g fiber, 3 g protein

Popcorn Plus
3 cups Newman’s Own Natural Flavor Popcorn, 8 walnut halves
204 calories, 12 g fat (1 g saturated), 21 g carbs, 5 g fiber, 6 g protein

Go Nuts
Enjoy 1 serving of nuts (20 pecans or 6 Brazil nuts) and fruit (such as 1 orange or 3/4 cup fresh mango slices).
190 calories, 14 g fat (1 g saturated), 18 g carbs, 5 g fiber, 3 g protein

Turkey Roll-Up
Top 2 oz low-sodium deli turkey breast with 1/2 avocado, sliced; 4 tsp prepared hummus; roll up.
204 calories, 12 g fat (2 saturated), 10 g carbs, 5 g fiber, 14 g protein

Cheese and Fruit
2 mozzarella string cheese, 1 apple
224 calories, 11 g fat (7 g saturated), 17 g carbs, 3 g fiber, 15 g protein

Figs and Swiss
4 fresh figs, 1 wedge The Laughing Cow Light Creamy Swiss Cheese
183 calories, 2 g fat (1 g saturated), 39 g carbs, 6 g fiber, 4 g protein

Crunch and Munch
A 1-oz bag Original Popchips (Jillian’s go-to snack), 1 orange
182 calories, 4 g fat (0 g saturated), 35 g carbs, 4 g fiber, 2 g protein

Dinner

Savory Stir-fry
Cook 4 oz flank steak strips in 1 tsp olive oil 3 to 4 minutes; transfer to a plate. Sauté 2 cups chopped red cabbage and 1/2 cup chopped carrots in 1 tsp olive oil until tender, 10 minutes. Add vegetables to plate with steak; top with 1 tbsp sesame seeds, 1 tbsp low-sodium soy sauce, 1 tsp sesame oil. Serve with 1 orange.
392 calories, 17 g fat (4 g saturated), 33 g carbs, 8 g fiber, 31 g protein

Two-Bean Chili
Sauté 1/2 cup chopped onion in 1 tsp olive oil until soft, 5 minutes. Stir in 1 cup chopped tomatoes, 1/2 cup canned black beans (rinsed and drained), 1/2 cup canned kidney beans (rinsed and drained), 1/2 cup water, 1 tsp chili powder, 1/2 tsp ground cumin. Simmer, stirring occasionally, 15 minutes. Top with 3 tbsp shredded cheddar, 2 tsp chopped fresh cilantro.
408 calories, 13 g fat (5 g saturated), 52 g carbs, 14 g fiber, 22 g protein

Pasta Marinara
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove and a pinch of crushed red pepper (optional) in 2 tsp olive oil until onion is soft, 5 minutes. Add 2 cups chopped tomato; cook 5 minutes. Pour sauce over 2 oz whole-wheat pasta cooked as directed on package; top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
409 calories, 11 g fat (2 g saturated), 72 g carbs, 9 g fiber, 14 g protein

Breakfast at Night
Sauté 1/2 cup chopped red onion, 1 chopped garlic clove, a pinch of crushed red pepper (optional) in 2 tsp olive oil until soft. Add 2 cups chopped tomato; cook 5 minutes more. Add 2 eggs; cover; cook 5 minutes more. Remove from heat; uncover; let stand 2 to 3 minutes. Top with 2 tsp chopped fresh basil, 1 tsp chopped fresh parsley. Serve with 1 cup steamed green beans.
370 calories, 19 g fat (4 g saturated), 38 g carbs, 13 g fiber, 19 g protein

Freezer to Fork
Cook 1 Kashi Black Bean Mango frozen entrée as directed on package.
340 calories, 8 g fat (1 g saturated), 58 g carbs, 7 g fiber, 8 g protein

Desserts

Fruity Snack
1 oz dark chocolate; 1 serving of fruit (such as 1 kiwifruit, 1/4 cup pomegranate seeds or 1 orange)
216 calories, 13 g fat (7 g saturated), 24 g carbs, 5 g fiber, 3 g protein

Baked Apple
Place 1 cored apple in a baking dish. Fill hole with 2 tbsp chopped walnuts; drizzle apple with 2 tsp raw honey. Add water to bottom of dish. Bake at 350° for 25 minutes.
212 calories, 10 g fat (1 g saturated), 33 g carbs, 4 g fiber, 3 g protein

Maple Syrup Pear
Place a quartered pear (cored and stemmed) in a nonstick baking dish. Top with 1 tbsp maple syrup, 1 tbsp chopped walnuts, a dash of cinnamon. Bake at 350° until tender, 25 to 30 minutes.
198 calories, 5 g fat (0 g saturated), 40 g carbs, 6 g fiber, 2 g protein

Ice Cream
Enjoy 1/2 cup Purely Decadent Vanilla Bean or Chocolate coconut milk ice cream.
150 calories, 8 g fat (7 g saturated), 19 g carbs, 6 g fiber, 1 g protein

Fun Fondue
Mix 1 tbsp almond butter with 1 tsp raw honey in a bowl; nuke 20 seconds. Serve with 1/2 banana, sliced; 1 apple, sliced.
223 calories, 10 g fat (1 g saturated), 35 g carbs, 4 g fiber, 3 g protein

Chocolate Yogurt
Mix 6 oz nonfat plain Greek yogurt with 2 tsp raw honey, 1 tsp unsweetened cocoa powder.
179 calories, 4 g fat (2 g saturated), 20 g carbs, 0 g fiber, 17 g protein

Minted Melon
Mix 2 cups cantaloupe cubes with 1 tbsp chopped walnuts, 1 tsp raw honey, 1 tsp chopped fresh mint.
176 calories, 5 g fat (1 g saturated), 32 g carbs, 3 g fiber, 4 g protein

Grape Delight
1 cup grapes, 1 mozzarella string cheese
189 calories, 6 g fat (4 g saturated), 28 g carbs, 1 g fiber, 8 g protein

Cream Cheese Dip
Mix 2 oz lowfat cream cheese with 1 tsp raw honey, a shake of cinnamon. Serve with 1 apple, sliced.
207 calories, 10 g fat (6 g saturated), 24 g carbs, 3 g fiber, 6 g protein

Cookies and Milk
9 Nature’s Path Vanilla Animal Cookies, 1 cup So Delicious coconut milk
170 calories, 9 g fat (7 g saturated), 21 g carbs. 0 g fiber, 3 g protein

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Ready for the challenge!

Monday, April 25th, 2011

Thanks to all who applied for the New Mom Kettlebody Challenge! Just how much can the “Kettlebody by Brook” DVD set change physical physique in two months? We’ll soon find out! Congratulations to the 8 women selected to participate in this study, with complimentary equipment provided by gofit.net: Erin, Erica, Betty, Aimee, Misty, Nicole, Tracy, and Lynsey! These ladies range in ages from 22 to 39. Each has had a baby within the past year. Some have significant amounts of “baby weight” that they would like to shed, and others have lost most of the weight, but also lost their muscle tone- they want it back! Beginning May 2, we will follow these women as they take on a vigorous 6 day a week, 30-minute/day, 8 week challenge. This program is intended to render a significant decrease in body fat and gain strength & muscle tone. They will be doing a Kettlebody by Brook workout Mondays through Saturdays and resting on Sundays. Feel free to privately take the challenge along with them- all you need is a kettlebell, mat, Kettlebody by Brook DVD set, and determined attitude! Like any body-changing program, nutritional guidelines have been recommended for best results. Here are some of the guidelines the ladies have been given.

THE EQUIPMENT
A GoFit kettlebell, yogaletics mat, and Kettlebody by Brook DVD set.

TRACKING
Please have someone take a picture of you before starting the New Mom Kettlebody Challenge. It does not need to be in a bikini or sport bra; shorts and a tee are totally fine! When 8-weeks is up, it will be nice to be able to reflect back to where you started in order to see the changes. If the time comes and you are not comfortable with your pictures being published, they won’t be! Please weigh yourself prior to starting the program. Ideally, weight should be done first thing in the morning, without clothes, before you eat anything. (This sounds like too much info, but many people have a bowel movement in the mornings. Weigh after your bowel movement, if you wake up with that urge).

During this 8-week program, please weigh in every Sunday morning, and do so on the same scale. If you do not currently own a scale, please purchase one within the next week. Digital is best. Please do not worry about getting a scale that measures body fat- bathroom scales use a means of body fat measurement called bioelectrical impedance and it is the least accurate way to measure body fat. (You can weigh in more regularly than once a week, if you choose, but please be sure to document it every Sun morn).

Using a measuring tape, please measure the circumference around your waist (the smallest part of the waist, feel for that point right below your ribcage) and your hips (the largest part of your hips, which means circling the tape right through the middle of your butt). Document your circumference in inches. This will only be done before starting the program and at the end of 8-weeks.

THE PLAN
You will begin the program on Monday, May 2.
For eight weeks, you will follow this series: Cardio Kettlebell on Mondays, Yogaburn on Tuesdays, Bell Body Sculpt on Wednesdays, then that same sequence for Thursdays, Fridays, and Saturdays. Always take Sundays as rest and recovery. You will need the rest day in order to continue working hard all of the other days!
The Kettlebody by Brook program is not easy, but you can do it, and it will render results. You have committed to 30-minutes a day for 8-weeks. Don’t let a day sneak by without getting in your assigned workout for the day.

NUTRITION
A few of you have lost all of your baby weight and are using the program to regain muscle definition that you lost during pregnancy. Others of you have several pounds to lose. Please be aware that nutrition is MORE important than fitness when it comes to shedding pounds. The Kettlebody by Brook set will work to facilitate body fat loss, but only if combined with a diet where you are consuming less calories than you are expending. Those of you who aspire to shed pounds with this program are strongly encouraged to commit to these things for the next 8-weeks:

-Drinks:
LOTS of: water, sparkling (mineral) water, unsweetened tea (green preferable over black, but either is fine), MODERATE AMOUNTS of: 100% fruit juice- no sugar added (preferably grapefruit juice), 1% or skim milk, VERY MODERATE AMOUNTS of: coffee
If you drink diet soda, try to restrict it to 1 a day and use it as a treat. Please try to refrain from alcohol completely; empty calories are no good for someone trying to drop weight.

-Sweets:
Zilch. It’s only 8-weeks. Stock up on real fruit. If necessary, sugar-free jello is okay. Sugar-free gum is fine. Try to avoid refined sugar completely.

-Vegetables:
Stock up on them as if they are going out of style. Lots of different colors. Lots of variety. Steam them, eat them raw, eat them with hummus, put them in egg white omelets, blend them with a little fruit for fruit and veggie shakes, chop them together for dry salads (avoid dressing altogether. Add a dash of salt and fresh black pepper for a yummy salad. A tiny drizzle of extra virgin olive oil is okay). Veggies are your triple threat against hunger while losing weight! Keep lots of them around. (Fresh veggies are definitely best; frozen veggies are okay; canned veggies are not so good).

-Fiber:
Buy 100% whole grain products. Read labels; the product may be called “wheat bread,” but the top ingredient may be enriched flour, and the second or third may be whole wheat flour. Keep that on the shelf. If the product reads “100% whole wheat,” the top ingredient should be whole wheat flour and there should not be any enriched flour in the mix.
Whole grains that cook well include: quinoa, kasha, wheat berries, amaranth, brown rice, corn, oats, barley, and wild rice

-Timing of Meals:
Try not to eat anything within the 3-hour window before bedtime. I know this is difficult, and the evening hours are when it’s tempting to graze. Since you have babies that are still up 1-3 times during the night for feedings, I understand that this is all the more difficult. It will absolutely help to get the weight off. Commit to the 3-hour no food before bed window. It’s fine to drink water or tea during this time, just try not to eat. When I say “try,” read “don’t do it.”

-Log it:
Keep a journal of everything you eat and the portion size. Be honest with portion sizes. Be as specific as possible… for instance, logging that you ate chicken doesn’t mean anything. Conversely, logging that you at 4-oz broiled chicken breast with 1/4 lemon wedge juice, 1 teaspoon black pepper, 1 teaspoon paprika, 1/8 teaspoon salt, and 1 Tablespoon olive oil is more like it! Include every single thing that goes into your mouth- even gum! You may find it helpful to log your journal in a phone ap, such as Lose It or Livestrong, so that you can see record of your daily caloric intake.

-Protein:
Be sure you are getting lean protein with all meals. Avoid fatty meats. Get your protein from lean sources, such as chicken and fish (baked, steamed, grilled, broiled- no fattening or super salty seasonings!) Tofu, soy products, or whites of eggs are great protein options, too!
I recommend getting some protein after each of your Kettlebody by Brook workouts. Here are some of my personal favorite protein recipes. I typically use the protein pancake recipe for my breakfasts and the Elvis protein shakes for my post-workout drink. You don’t have to use these recipes, but I’m sharing just in case you want some protein options that I recommend for taste and ideal calorie and nutrient content.
Elvis Protein Shake
1 c. water
1 scoop* Champion Nutrition whey protein (chocolate or vanilla) (125kcal per scoop)
1 T. Smart Balance peanut butter (80 kcal)
1/4 medium banana (50 kcal)
3/4 c. ice
BLEND
(305 kcal)

Cinnamon Apple Protein Pancake
3/4 c. egg whites
1 scoop Champion Nutrition whey protein (vanilla)
1/4 c. whole wheat flour
1/3 c. 1% cottage cheese
1/4 c. applesauce, unsweetened
cinnamon to taste
pinch of salt
1/4 c. Old Fashioned oats
1/4 medium San Rose apple, finely chopped (or your preferred type of apple)

BLEND first 7 ingredients
STIR in oats and apple pieces
COOK in medium skillet (non-stick or lightly buttered) over medium heat until bubbles start forming, then flip.
EAT while still warm!

Sometimes, I substitue 1/2 banana instead of the apple, and toss in a few walnut pieces. It’s nice to mix it up… sometimes cinnamon apple pancakes; sometimes banana nut!
Not all protein powder is created equal. I like the taste of Champion Nutrition whey protein in vanilla, and unlike a lot of whey protein powders, it doesn’t give me gas or bloat me up- good advice, guys!
I get sick of foods pretty quickly, but have really enjoyed this shake and pancake recipe now daily for over a month. Hope you enjoy them as much as I do!

You have a week to stock up your pantry with grains, veggies, water, protein, etc, and maybe stock out (THROW AWAY or give away) cookies, candy, beer, wine, and other items that serve little or no nutritional purpose and may be stumbling blocks for you.

Will any of you at home be unofficially participating along with us? If you let me know by emailing brook@cardiopump.com, I will email you some additional lo-fat, lo-cal, hi-protein, nutritious, delicious recipes!

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