Are You Ready!?

Here’s how it works! I’m sharing 10 days of specific fat-blasting, body-transforming daily work outs to kick start your new year. Tis’ the season for crushing goals so I’m gonna show you how to reshape the way you think while we reshape and learn to love our bodies more. We’re gonna sweat, cook, laugh, and inspire one another. Make sure to tag your posts on Instagram with #BBNYNY18 and check in with me to let me know how you’re doing. The BrookeBurkeBody community is here to keep us all connected. So make sure to join the forum to share your progress! We are in this together!!
If you haven’t already, make sure to download my fitness app, Brooke Burke Body, so that you can access the work outs. The rest is free! But the Burn is real!!!!
Bye bye 2017!!!!
XO, Brooke
Let’s get organized! Grab n go food will help you stay on track. Nothing worse than starving and making poor choices.
Here’s your grocery list and keep it fresh! Daily recipe links will be posted. So get creative and know that my menu suggestions are there to help you but feel free to supplement your protein choices mixup vegetables. And experiment with your own shake ideas.
Xo
Bb

 

TO BUY:

  • Organic non-sweetened almond milk
  • Avocados, Cucumbers, carrots, celery, garlic, jalapeños
  • Chia seeds
  • Asian pears, papayas
  • Almond butter or cashew butter
  • Boneless skinless chicken breasts
  • Olive oil
  • Unsalted Butter or gee
  • Garbanzo beans
  • Eggs
  • Ezekiel bread
  • Cauliflower rice
  • Nuts! Cashews, sunflower seeds, almonds
  • Matcha tea, green tea, coffee
  • Greens, kale, lettuce, spinach
  • Berries, all kinds
  • Dark chocolate bar
  • Greek yoghurt

DAY 1: A Great Way to Start the New Year

Here it is! The first day of our journey together. I am so excited to start this challenge with you. After all the holiday festivities, our bodies are craving some much-deserved TLC. We are going to build muscle, nourish our bodies and have a ton of fun doing it! I don’t know about you, but I love a challenge – it brings out the best in me. Especially when I get to do it with a community of women who offer support, motivation and constant inspiration. We can do this, TOGETHER!!

 

Today we will ease into the challenge with a full body burn. Don’t worry if you are a little sluggish today. We just got done with the holidays! This workout will still make you sweat, but is the perfect way to start off the program. Login to your Brooke Burke Body app and let’s get going on our DAY 1 workout!

Rise & Hydrate:
1 Glass water with 1/2 lemon juice
Breakfast:
Coffee with frothed almond milk + 1 tsp butter (gee)
Post work out snack:
Power shake (see my Holiday smoothie recipe)
Lunch:
Grilled chicken salad with avocado, tomatoes, cucumbers and any veggies. Balsamic/olive oil/lemon dressing. Or my home made favorite dressing.
Afternoon Snack:
Apple with handful of almonds
Large iced green tea
Dinner:
Lentil soup – my delicious recipe
Garden salad with grilled salmon

 

DAY 2: Abs-oh-lutely a Great Day to Kick Some Booty!

Tip of the day – make sure you drink PLENTY of water! I cannot stress this enough. Our bodies need water all the time, but especially when we are kicking it up a notch with workouts and fitness.
According to One Body One Life, a holistic fitness company, it is important to consider the amount of water you drink per hour. If you consistently drink more water per hour than recommended, you might overwork your kidneys and deplete your electrolytes and minerals. They share the following guidelines to determine the amount of water per hour:
  1. up to 100 lbs, 4 oz water
  2. 100 – 150 lbs, 6 oz water
  3. 150 – 200 lbs, 8 oz water
  4. 200 – above lbs, 8-10 oz water
Consistently drinking small amounts of water to achieve your hourly amount is ideal. Most of this is logistically improbable, so use the above guidelines to the best of your ability.

 

Grab a mat! Today we will be focusing on Abs and the Booty! Two of my favorite workouts, back-to-back. Login to your Brooke Burke Body app for DAY 2 WORKOUT!

Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee with frothed almond milk + tsp butter
Post workout snack
My Breakfast Blend Smoothie
Lunch:
Grilled salmon over bed of greens with grilled asparagus
Snack:
Avocado with Dijon dressing
Coconut milk Macha latte
Dinner:
Grilled Fillet Mignon, Caesar salad, roasted butternut squash

 

 

DAY 3: Work to the Burn!

When you start to feel that burn… Don’t give up!!! Those burning muscles are exactly what you want to achieve!! I design my workouts so that the repetitive movements get your muscles fired up, leading to real change and transformation. Muscle burn is a sign of fatigue and the BEST way to see results in your muscles is by challenging and fatiguing them. Get ready for an epic workout today 💦

 

Now that we are warmed up with 2 days of the challenge complete, it’s time to turn it up a notch. This cardio burn is one of my absolute favorites! You will feel the burn, I promise you 😂🔥
Login to your Brooke Burke Body app for Day 3!!

 

Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee with + tsp butter
Post workout snack
My Healthy Morning Shake or Avocado Toast
Lunch:
BB’s Faro Salad or Any veggie salad w/ Protein
Snack:
Apple or Asian Pear
Dinner:
Spagetti Squash w/ Grilled Salmon, Asapargus

 

 

DAY 4: Fitness is Better with Friends!

Working out with friends is a great way to stay committed to your fitness schedule. Once you commit to a day and time to workout with a friend, it is a lot harder to cancel or skip it!! Your friend is counting on you to show up. Having an accountability partner helps you stick to your plan and keep with it. Also, isn’t it way more fun to laugh and smile through a workout with your BFF?? 👯‍♀️

 

Let’s get our Sweat Yoga on! I love this workout with Layna Dakin. With an added booty burn at the end, you are guaranteed a great sweat!!
Login to your Brooke Burke Body app for Day 4!

 

Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee w/ frothed 2% Milk + 1 tsp butter
Post workout snack
Mixed Berry Shake
Lunch:
Malibu Raw Salad
Snack:
Almond milk Matcha latte
Dinner:
Roasted chicken, mixed green salad, baked sweet potato

 

 

 

DAY 5: Take Time to Focus on YOU

You are halfway there! Five days of commitment, hard work, sweat and hopefully some fun too. Taking the time to focus on you and take care of your body is a choice. It doesn’t have to be an hour. It can be 30 mins or even a quick 15 mins. With all the responsibilities and priorities we have to take care of in our lives, it is easy to forget the most important one  – ourselves! If you don’t take care of yourself, how can you expect to feel strong enough to take care of everyone and everything else around you? Taking time for yourself isn’t selfish, it is necessary. Kudos to you for taking the time 🙌

 

Just because we are halfway there doesn’t mean I am going to take it easy on you 😂
Get ready for a Total Body Burn!! Day 5 is here!

 

Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee w/ frothed 2% Milk + 1 tsp butter
Post workout snack
Power Shake
Lunch:
Big green salad w/ hard boiled eggs, cucumber, tomatoes, avocado mash, olive oil
Snack:
Apple & handful of almonds
Dinner:
Grilled white fish, roasted veggies, cucumber-tomato salad

 

 

DAY 6: Sexy Sunday Sweat 

You are more than halfway there! Way to stick with it! Whenever I challenge myself, whether it be with a fitness challenge or something else, I always take the time to visualize my goals. When you visualize an outcome, you begin to “see” the possibility of achieving it. Don’t just use your muscles to achieve the fitness level that you want, use the incredible power of your mind. Visualization cannot replace hard work, but when combined with focused effort, is can help bring you closer to your goals more quickly and powerfully.

 

Get ready for a Venice Beach Body Burn with my Six Sexy Abs workout!! Day 6 is here!

 

Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee w/ frothed 2% Milk + 1 tsp butter
Post workout snack
Power Shake
Lunch:
Cobb salad w/ no cheese
Snack:
Black sesame snap peas
Dinner:
Carrot quinoa soup

 

 

DAY 7: Go Green! 

You made it! This is the home stretch. Just 3 more days to go. Today is the day to take a rest if you need it. I love to GO GREEN a few times a month, especially during rest days. Go Green means that you can eat anything as long as it is green – lots of leafy veggies and salads! Take it easy today and embrace the soreness! But if you still want to power through, I added an extra burn to today’s workout 😉

 

Today is an easier day to give your body a little break. Do the warm up and cool down for a great stretch. But if you still want a burn, I added some booty kicking moves to Day 7 for you! It’s your choice how hard you want to go!

 

* It is super important to increase water intake on this day & add green tea for a caffeine boost midday. Frozen green grapes are a good option if you want to satisfy a sweet tooth craving!
Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee w/ frothed 2% Milk + 1 tsp butter
Post workout snack
Rise & Shine Green Smoothie
Lunch:
Celery & Fennel Salad w/ parsley, lemon juice, olive oil & ground pepper, Edamame guacamole
Snack:
Cucumbers w/ salt & olive oil, 1 Avocado
Dinner:
Grilled asparagus, mixed leafy greens w/ minced shallots & light dressing of your choice, Zucchini puree soup

 

DAY 8: Working Out is a Reward

So many people work out to punish themselves rather than to reward. Taking care of your body is a gift that you are able to give yourself! There are so many people that have injuries or other obstacles that prevent them from being able to make that choice. I always remind myself to be grateful for the choice I have to take care of my body. Today, start to reframe the idea of fitness in your mind from a negative punishment to a positive reward. If you are struggling in the middle of a workout, smile! I can’t tell you how much this helps fight through the burn and, I promise you, the burn is worth it!!!

 

You didn’t think I would let you off easy today did you?? Day 8 is here!! Eight great bubble booty burns with my favorite cardio!
Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee w/ frothed 2% Milk + 1 tsp butter
Post workout snack
My Breakfast Blend Smoothie
Lunch:
Seaweed veggie wraps
Snack:
1 Apple or Asian Pear
Dinner:
Sweet potato, zucchini, black bean bowl

 

DAY 9: You are Booty-ful!

It is day 9 and we’ve almost crushed this challenge. I hope you are feeling as accomplished as I am. Just 2 more days, but don’t worry! I’m not going anywhere. To help you see this through and continue all of our hard work, I’m giving you a little extra push to reset your mind and start rethinking the way we talk to ourselves. Yes – our body is listening to everything we think. So let’s start practicing positive affirmations and saturate ourselves with compassion and encouragement. It is time to LOVE our bodies and celebrate our awesomeness!
So every day, starting now, give yourself one personal compliment. Make it a habit. Here’s mine: “Damn I crushed that fat-blasting cardio burn and my booty-ful booty is getting so toned!” 😜🙌

SO CLOSE!!!! I made Day 9 all about Cardio and the BOOTY. Let’s crush it together!
* I’ve put all my favorite healthy recipes for you in one place… Mix it up!!
Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee (no butter today), Avocado w/ Ezekiel protein toast
Lunch:
Veggie protein bowl or Farrow Salad
Snack:
Asian pear, Hot green tea
Dinner:
Hot water w/ lemon before dinner
Steak, Chicken or Fish, Mixed green salad, Grilled asparagus or Spaghetti Squash

 

* Make ginger tea – it is great for inflammation & digestion. Boil 4 Cups of water for 1 hr w/ fresh peeled cut ginger root. Add lemon and honey to taste. Can drink hot or cold.

 

 

DAY 10: Sweat Equity

How much are you willing to invest in yourself? I am so proud of us for making it through this 10 day challenge!! We are finishing strong with a brand new thigh and arm burn. Today is the day to give it our all and surprise ourselves with a double burn and a full deposit of accomplishment. We are so worth it!

LAST ONE!!! You got this!! Let’s take on this brand new work out together! Day 10!
* I’ve put all my favorite healthy recipes for you in one place… Mix it up!!
Rise & Hydrate
1 Glass of water with 1/2 lemon juice
Breakfast
Coffee w/ butter
Post Workout Shake
Breakfast Blend Smoothie
Lunch:
Grilled chicken w/ green salad or Cobb salad (no cheese)
Snack:
Homemade hummus, ginger tea or green tea
Dinner:
Grilled fillet mignon, roasted veggies, 1/2 baked sweet potato or Cauliflower mash

 

* Make ginger tea – it is great for inflammation & digestion. Boil 4 Cups of water for 1 hr w/ fresh peeled cut ginger root. Add lemon and honey to taste. Can drink hot or cold.