There is this program I recently got a chance to review, called Lean Bells -

It’s a solid resource, and wanted to pass the word about it along your way.

If you are a beginner or intermediate kettlebell trainee … and you are looking to lose fat with short and effective workouts you can do anywhere … it’s for you.

You’ll get a complete training plan, with 36 new KB workouts like this one:

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“555 Reps to Hell” Lean Bells workout

(warm up)

– Jumping Jacks x 30 secs

– Cross Body Mountain Climbers x 30 secs

– Plank Jacks x 30 secs

(main workout)

Must complete all reps listed below before moving on to next exercise … BUT, sets can be broken as needed.

Example - 100 reps total KB swings – 1 set of 20, rest approx 20 secs … 2 sets of 15, resting approx 15 secs between sets … 5 sets of 10, resting approx 20 secs betweens sets … done.

– KB 2-Arm Swings x 100

– KB Goblet Squats x 90

– KB Lunges x 80 (Hold the KB in the rack position)

– KB Cleans x 70 (35/arm)

– KB Slingshots x 60

– KB Alternate Swings x 50

– KB Renegade Rows x 40 (20/arm)

– KB Snatches x 30 (15/arm)

– KB Thrusters x 20 (10/arm)

– KB Turkish Get Ups x10 (5/arm)

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The course also includes video walk – thrus, a fully illustrated exercise library, a 7 day quick start guide, and MUCH more -

And it’s on sale right now for just 15 bux.

If you’re looking for a new KB program for fat loss, and/or some new, interesting, inspiring KB workout ideas, you should check this one out.

=> Lean Bells (on sale now)

And let me know how you like it!

- Forest Vance
Certified Kettlebell Instructor
ForestVance.com

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You gotta give it to Facebook – they got it figured out.

The “See Your Memories” thing they do where a post from one, two, three or more years ago pops up in your feed, is brilliant for so many reasons.

If you really think about it, they likely saw trends of things happening like the “Throwback Thursday” pics people were posting, and figured out a way to kind of automate the process, and just make it easier to do … which ultimately increases increases engagement, and the time you spend on Facebook! …

So smart.

Anyway, the pic below popped up in a friend’s feed a couple of days ago, they shared it on my timeline, and I wanted to share it with you:

It was after what I think was one of the harder KB Challenge Workouts I have done.

My wife got a SUPER fast time, I actually thought she accidentally skipped a round … so we did it together a few days later at our studio … I was pushing HARD to get a faster time than her … we BOTH ended up smoked for the record, and if I recall correctly I beat her by 10 or 20 seconds … but she ended up taking a pic of me right after the workout, and posting it on Facebook :)

Check out the actual workout below, and try it yourself – it’s a simple one – but BRUTAL, if you truly push the pace, and get it done as fast as you can:

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14 Min KB Challenge Workout

(regulation weight = 16k for women / 24k for men)

7 kettlebell goblet squats
14 kettlebell swings
7 burpees
14 push ups

Complete 7 rounds as fast as possible.

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The fastest times people did this one in were right around 10 minutes … folks took up to 20 … with average times being right in that 14-15 minute range.

Give it a try if you want, and see where you stand.

And have a great day!

- Forest Vance
Certified Kettlebell Instructor

PS - The Lean ‘Bells program I shared with you the other day has dozens more workouts like this one if you enjoy it - you can get access to the workouts and the full program HERE.

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The hip hinging movement is something a lot of people struggle with.

It can be hard to both learn and coach. But it’s CRITCIAL to master before you even THINK about swinging a kettlebell.

Here is a kettlebell deadlift variation – called the Face Away from Wall Deadlift – that will help you nail the hip hinge:

Some coaching points:

– Set up facing away from the wall, with your heels approx 18-24 inches away
– The KB is set up between the feet, even with the insteps or even a little further back towards the heels
– Start the move by driving your hips back towards the wall
– The idea is to get that feeling of loading up the hips and hamstrings, pushing your butt backwards, and keeping the back flat

One of the best ways to use this is to do 5-10 reps of the drill right before you do KB swings. It will help you get into the groove and feel the movement pattern and the correct muscles to be using in the swing.

Again – when you do this drill – you are trying to “reach” your hips back towards the wall. Do NOT let your back round. You should have a nice straight line from your hip to your shoulder to your ear when you are at the bottom of the move.

This is one of the drills we use that proves HIGHLY successful to help people “get” the movement. So if you struggle with the hip hinge movement, try this drill today, and see if it helps.

- Forest Vance
Certified Kettlebell Instructor
ForestVance.com

PS - Want more help with your kettlebell training form? We have a few spots left in our 21 Day Kettlebells for Fat Loss Challenge, where I’ll work with you personally to do just that – details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

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21 Day KBs For Fat Loss Challenge

by admin on July 13, 2016

Today is the day.

The 21 Day Kettlebells For Fat Loss Challenge Is LIVE!!

And we are now officially accepting applications.

This challenge is all about losing fat, getting in shape, and making a serious body transformation over the next 21 days … using kettlebells as the training tool of choice.

FVT 21 Day Kettlebells for Fat Loss Challenge Details

1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 21 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 21 days.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 21 day period.

4 – We’ll be running the program though my full-blown online coaching platform … so you’ll be able to see your workout for each day on your phone or on your computer in both written and video format, you can log your workouts and progress easily, we can communicate within the app if you have questions at any time, etc

5 – If you have questions about your form / technique on any of the exercises in the program, you can also send me a video of you doing the movement to critique

Couple more things before we get to the application link:

The cost for the 21 day program is $97.

No, it’s not cheap – but it’s a great VALUE for what you get – and it’s significantly less than my Elite Coaching program.

I will be coaching you PERSONALLY over the next 21 days to help you reach your fat loss goals, and showing you how to use kettlebells to do it.

So requirement #1 is, obviously, that you have to be able to afford the cost.

You also need to fill out an application – taking some time, thought, and energy to do it – to be considered.

I want to work with people who are SERIOUS, and REALLY WANT to be in this program.

One or two word answers in each application question show me that you are not serious, and really don’t care about getting participating.

Also, given the online, “virtual” coaching format, I am are looking for folks who have some training experience, but are looking to take it to the next level. Ideally you have a basic idea of how to do basic body weight movements and / or kettlebell exercises. And you have no serious, major injuries or limitations with your workouts.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the 21 Day Kettlebell Transformation Program here

Please note – I will be personally reviewing each application … BUT, given that we typically get 100+ apps for these KB Challenges … I am only able to respond to those applicants who are approved. Sorry – thanks for understanding!

Also, we can only work with up to 15 folks for this program.   So, the first 15 folks to apply, get approved, and make payment will secure their spots.  I am all about making this an awesome experience for all who get in … and making sure that everyone gets my full attention … so that’s why we have to cap enrollment at 15.  Thanks for understanding about this as well.

Thanks – and look forward to (potentially) working with you!

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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This Saturday, I am doing a Spartan Race with a group that we put together from FVT. We have been training hard together for the last eight weeks for the event, and I’m very much looking forward to it!

That being said, this may be my last participating in an event that involves running any distace for a while. I may very well be “retiring” from obstacle course racing.

You see – one of the big reasons my football career got cut short was because of problems with one of my knees. I had two surgeries on it in a six month time span. And my doc basically told me that I shouldn’t be running for any kind of distance – EVER.

The thing is, I really enjoy getting outside and training – so I basically ignored his advice :)

This was ten years ago – and in that time, I’ve done numberous 5k’s, 10k’s, sprint and Olympic distance triathlons, and Tough Mudders … but anytime that I do any sort of running any distance regularly, my knee just absolutely blows up.

So after this race, the plan is going to be to stick to hiking biking and some sprinting – but no distance running.

The other big thing I’m going to rely on to stay in top condition is kettlebell training. In a recent study, KB swings were shown to burn 20.2 calories per minute sponsored by the American Council on Exercise (ACE).

(For sake of comparision, using an online calculator I just found on SparkPeople.com, a 150 pound person burns 10.1 calories per minute running at a 10 minute mile pace – so the calorie burn from the KB swings is off the charts!)

Plus, if you know how to do swings with safe and effective technique, they’re a lot easier on the body than running, too.

Check out one of my favorite kettlebell workouts for fat loss, below:

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Burpee – Squat – Swing KB Challenge Workout

*Men use a 24k ‘bell, women a 16k

1 burpee
2 goblet squats
3 swings

THEN

2 burpees
4 goblet squats
6 swings

THEN

3 burpees
6 goblet squats
9 swings

CONTINUE in the same fashion … increasing reps on the burpees by 1, goblet squats by 2, and swings by 3, each set … until you get to 10 burpees, 20 goblet squats, and 30 swings … and complete the full workout as fast as possible.

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Whether you are in the same place that I am when it comes to running … or you just want to incorporate another cool training tool into your fat loss plan … I believe that KETTLEBELLS are THE way to go, when it comes to fat loss.

And if you liked this workout, stay tuned, because we have another FVT KBs for Fat Loss Challenge opening for registration … tomorrow!

Train hard, talk soon -

- Forest Vance
Certified Kettlebell Instructor
ForestVance.com

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[video] Improve Your Kettlebell Clean – 3 Simple Tips

July 10, 2016

The KB Clean is an exercise a lot of people have trouble with. Got a video up for you with three tips to help you get better. Check it out: (video recap) Improve Your Kettlebell Clean – 3 Simple Tips 1 – Think around getting your hand around the ‘bell Most folks clean the KB [...]

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New Guest Article / Video – ‘Instant Performance Hacks’

July 7, 2016

The concept of “performance hacking” – that is, INSTANTLY improving your strength, flexibility, agility, balance, etc – seems almost unreal until you see it first hand. I remember how blown away I was when I saw it demonstrated at my first KB cert in 2009. Pavel took someone up in front of the 100+ person [...]

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Kettlebell Exercise Alternatives [print this out]

July 5, 2016

It’s really important to know exactly how to “scale” a kettlebell workout for different fitness levels. It gives you the ability to perform nearly ANY routine you find – no matter your ability and/or training skill. For example – in my kettlebell boot camp, I give folks a “basic” version, an “advanced” version, and an [...]

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Hollywood Hills KB Workout

June 19, 2016

I just got back from a quick trip to SoCal this weekend to see my oldest friend Tim – we have known each other since we were 2 years old! Tim is doing some awesome work these days with his “Movement of Inspiration” – you can follow his journey on his Instagram account, @inspirewithwords. We [...]

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(video tutorial) The Partner – Assisted “Overspeed” Kettlebell Swing

June 17, 2016

Once you learn safe and effective technique in the KB swing, you can start to tweak and refine and make the exercise even BETTER – and take your fat loss and conditioning results to the next level! The drill we’re going to walk you through today falls into this category of “next level” drills. It’s [...]

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