I am looking for four new people this month to try my “elite custom kettlebell” program…
…because, if you want to get to your goals in the fastest safest most efficient way possible, I truly believe a program like this is the way to do it.
Of COURSE – you can find hundreds and thousands of free workouts, in single three second Google search.
And I also have lots of programs and courses that you can purchase at a low cost, and do on your own.
But here are a few differences when you work with a good fitness coach:
— Each workout in your entire training plan is going to be specifically customized for you. This means it’s based around your specific goals. It’s based around the exact equipment you have available to train with. It’s based around your exact time and schedule you have to train. And it’s based around any specific limitations that you might have.
— At the beginning of each new workout cycle we actually get together on a video call and walk through the whole thing. So we are there on video, in real time, showing you how to do each exercise with good form, correcting your form as you do it, showing you the right variation of each exercise that’s going to be best for you and your fitness level any injuries you have, etc.
— As you go through the program, after every workout, I’m going to look at your log and notes. I am going to double check and see what weights do you used, maybe if you need to bump up a little bit for next time, or maybe if you put a note that one exercise causes pain, I’ll give you a substitute with a different movement etc.
If this sounds like something it’s interesting to you, go ahead and click the link below and submit an application:
We are putting on a 30 day flexibility/mobility challenge starting the week of September 28.
Originally we were just going to open this up for our clients here locally in the Sacramento, CA area..
But since we’re doing the whole thing 100% online.. and since we’ve gotten quite a bit of interest from people outside of the area already since we announced it yesterday..
We’re going to open it up for anyone who wants to participate!
Here are the details:
Every day for 30 days starting Monday, September 28 we get on a live Zoom call and take you through a 10 to 15 minute flexibility/mobility session.
Some of these will be a little more energetic workout of stretching and getting a light workout at the same time..
Some of these will be slower with more stretching and more of a recovery focus..
And some of them will be with a focus on building your core strength!
You can hop on and do any of the workouts live in real time with us..
And we will also send out a recording of all the workouts too, so you can do them on your own schedule if that works better.
As a free bonus for anyone who signs up you get a copy of my REGENERATE 2.0 program so you can actually start on that right away (that’s six different 10 to 15 minute flexibility sequence that are similar to what we are doing in the full program)
And – while supplies last – I’m also going to include a physical copy of my CORE Kettlebell Challenge book AND a FVT T-shirt, free with your sign up!
(If you’re here local in Sacramento and can pick those up ,there’s obviously no shipping, but if we have to ship anywhere within the continental US, that will just be an extra $10 charge to ship those items.)
Use a weight that you can push out approximately 25-30 reps… the blood that pools in the muscle is filled with big arm building metabolites… you will notice and increased pump that lasts all day long and in just weeks don’t be surprised if you add an inch or two to them guns!
When people are first getting started with kettlebells, one thing that’s really common, that I hear all the time, is that they get lower back pain.
But the reality is, kettlebell training, and specifically the kettlebell swing, one of the main movements in kettlebell training, is NOT a lower back exercise!
It’s an exercise for the muscles in the back of the body, it’s an exercise for what we call the “posterior chain” – the glutes, the hamstrings, etc – NOT the lower back.
One of the big contributors to lower back pain when working out with kettlebells is swings the KB too low to the ground.
Let me show you what I mean.
A proper swing looks like this at the bottom (this is a one-arm swing, but same idea applies if it’s one hand or two hands):
See how the ‘bell is close to my frame when it comes back? It’s almost like I’m hike passing a football.
Swinging the KB too low to the ground – which is NOT how you want to do the exercise – would look something like this:
That makes me cringe just looking at it 😉
This makes the move harder, and adds stress to the lower back.
To sum up, if you are getting lower back pain from doing kettlebell swings, it could be that you are swinging the ‘bell too close to the ground. Implement today’s tip at your next workout, and see if it helps. And there is your #1 tip for preventing lower back pain with kettlebells!
If this tip helped, you’ll want to check out my CORE Kettlebell – Online Workshop.
You’ll get dozens of videos with tips and tricks like this one to help you tweak and improve your kettlebell form.
You’ll eliminate pain AND improve performance, all at the same time.
The CORE Kettlebell – Online Workshop videos are included with the CORE Kettlebell Challenge system linked below:
Scientists took a group of adults and had them perform a single “bike sprint” for 30 seconds. This basically means they pedaled as fast as they could for 30 seconds. Then scientist measured leptin levels.
Scientists found that a single 30-second sprint was enough to increase leptin signaling and reset the leptin receptors in your brain.
I realize that most people don’t have a Wingate bicycle in their bedroom.
(A special kind of bike used in the experiment that allows you to adjust the resistance and make it harder to pedal.)
No worries. Here’s how to adapt the strategy so you can follow this routine without any equipment.
First, be sure to warm up properly. Some light jogging in place, a few jumping jacks and some easy stretches are just what you need. Rolling out of bed and immediately exercising as hard as you can is recipe for disaster.
Next, perform 60 seconds of either: A) Burpees B) Mountain-Climbers
Personally, I find burpees way too on the knees so I prefer mountainclimbers but both exercises are good. Both exercises are extremely demanding which is exactly what we want for this routine.
Perform the exercise of your choice for just 60 seconds. Go as fast as you can – safely. You only need to do this for 60 seconds and then you’re done.
You won’t burn many calories in just 60 seconds but you’ll give your body the signal to reset your leptin receptors which can help boost your metabolism and regular your appetite… all leading to increased fat burning over the rest of the day.
One caveat though: The effects of sprinting on leptin are BLUNTED in the presence of insulin. Translation: For this 60-second routine to work, it needs to be performed on an empty stomach – ideally in the morning when you haven’t eaten anything overnight.
So there you have it – the 60 second routine that makes you burn fat all day long.