An ode to kettlebells: Happy New Year and a 6-week fat loss challenge

Happy New Year!

I used to go pretty hard on New Year’s Eve, but nowadays it’s a lot more low-key. We’re going to do some fun family stuff today and then probably just chill at home and watch the festivities. The kids get excited about it every year, but we usually all end up getting too tired and turn in early. Maybe we’ll make it until midnight this year though, fingers crossed! 😉

This is a also a great time of year to think about our goals and renew our commitment to our health and fitness. If your goals for the New Year include fat loss, be sure to check out upcoming “20 in 6” Kettlebell Challenge:

->> 20 in 6 Kettlebell Challenge

Then read this ode to kettlebells and the New Year to give you some extra motivation to get going 🙂

An ode to kettlebells: Happy New Year and a 6-week fat loss challenge

Happy New Year!
Time to shed the old and weak,
And start fresh with a new body,
Fit and fierce and sleek.

Join my kettlebell challenge,
Six weeks of sweat and pain,
To crush your goals and thrive,
And watch the pounds wane.

With discipline and dedication,
You’ll conquer the iron,
A stronger, fitter, better version,
Of the person you were before.

So come on and join the fight,
Together we’ll reach the top,
Lose twenty pounds in six weeks,
And kick off the new year with a rock.

#

I hope this article inspired you to pick up a kettlebell and get fit in the New Year. Have a great time celebrating and be safe! And if you’re looking for a challenge, check out our “20 in 6” Kettlebell Challenge at the link below:

->> 20 in 6 Kettlebell Challenge

Thanks for reading!

Forest Vance – ForestVanceTraining.com – KettlebellBasics.net

How to Overcome Late Night Eating Cravings and Urges

Kettlebell training is a great option for those looking to lose fat. In addition to being a great workout, kettlebells can help increase your metabolism and burn more calories.

However, nutrition is also a key component of any weight loss plan. And as aspect of nutrition that many people struggle with is late night cravings and hunger pangs.

Late night eating is a common problem that can be caused by a variety of factors, such as stress, boredom, or even just habit. But if you’re looking to lose weight or improve your overall health, then you need to find a way to combat those late night cravings and urges. In this article, I’m going to give you seven tips and tricks that will help you do just that!

#

— If you find the tips on How to Overcome Late Night Eating Cravings and Urges in today’s article helpful, sign up for my upcoming 20 pounds in 6 weeks Challenge. I’ll give you the kettlebell workouts, the nutrition plan, AND the accountability / coaching / mindset work / support / etc you need to accomplish your goal! Click here to learn more and sign up now ->> 20 in 6 Kettlebell Challenge

#

How to Overcome Late Night Eating Cravings and Urges:

1 – Identify the underlying cause: Late night cravings may be triggered by hunger, boredom, stress, or habit. Identifying the root cause can help you address the problem at its source.

2 – Plan ahead: If you know you tend to get hungry or crave certain foods late at night, try to plan ahead and have healthy snacks on hand. This can help you avoid reaching for unhealthy options.

3 – Avoid keeping trigger foods in the house: If you know that certain foods are particularly tempting for you late at night, try not to keep them in the house. This can help you avoid the temptation altogether.

4 – Drink water: Sometimes, late night cravings can be a sign of dehydration. Try drinking a glass of water before reaching for a snack.

5 – Practice mindful eating: If you do decide to have a late night snack, try to be mindful of what you’re eating and why. Take your time, pay attention to the flavors and textures, and try to savor the experience.

6 – Find alternative ways to cope with emotions: If late night cravings are triggered by emotions such as stress or boredom, try finding alternative ways to cope with these emotions. This could include activities such as exercise, meditation, or talking to a friend.

7 – Get enough sleep: Lack of sleep can contribute to late night cravings, so it’s important to make sure you’re getting enough rest. Try to establish a regular sleep routine and aim for 7-9 hours of sleep per night.

#

Kettlebell training is a great option for those looking to lose fat. In addition to being a great workout, kettlebells can help increase your metabolism and burn more calories.

However, nutrition is also a key component of any weight loss plan. And as aspect of nutrition that many people struggle with is late night cravings and hunger pangs.

If you’re looking to lose weight or improve your overall health, then you need to find a way to combat those late night cravings and urges. The tips in today’s article should help you do just that!

If you found the tips on How to Overcome Late Night Eating Cravings and Urges in today’s article helpful, sign up for my upcoming 20 pounds in 6 weeks Challenge. I’ll give you the kettlebell workouts, the nutrition plan, AND the accountability / coaching / mindset work / support / etc you need to accomplish your goal! Click here to learn more and sign up now:

->> 20 in 6 Kettlebell Challenge

Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

20 Pounds in 6 Weeks Kettlebell Challenge

Hey, it’s time to get in shape!

Losing weight is tough, but we can help you out.

With our kettlebell workouts, personalized meal plans and support from our team, you can lose up to 20 pounds in just 6 weeks!

The FVT 20 Pounds in 6 Weeks KB Challenge kicks off in a few short days. You can join us at our location in Sacramento, CA or participate online from anywhere in the world.

Registration is live now, so sign up now at the link below!

->> FVT – 20 Pounds in 6 Weeks KB Challenge

-Forest and the FVT Team – ForestVanceTraining.com – KettlebellBasics.net

The 820 Calorie Kettlebell Workout

This kettlebell workout is an excellent way to burn a lot of calories in a short amount of time. In just 45 minutes, you can burn up to 820 calories!

Keep in mind that everyone burns calories differently, so your results may vary. But one thing is for sure: you’re going to get an amazing workout!

#

The 820 Calorie Kettlebell Workout

Do three rounds of the circuit below, resting approx 1-2 minutes between rounds:

10 single arm KB swings per side, start every :45, for 2 rounds (30 total)
THEN
10 staggered push ups per side, start every :45, for 2 rounds (30 total)
THEN 
30 alternating reverse KB halo lunges (15 reps per side)
THEN
15 one arm KB rows per side, on the minute, every minute, for 2 minutes (30 total) – add a pause at the top of each rep
THEN
Plank hold with alternating shoulder taps – :60 
THEN
Rotating Squat jumps – 1 set of 35
THEN
Sit-outs – 1 set of 30 (15 per side)
THEN
40 high knees in place

#

If you’re looking to shed some pounds, our “20 Pounds in 6 Weeks” KB Challenge starting in the New Year is perfect for you! You’ll get fat-torching workouts like this one, customized nutrition, and accountability to help you achieve maximum results in minimum time. Stay tuned for more information later this week!

– Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

15-min Snowstorm Basement Kettlebell Complex Workout

Like this workout? You can get a full week of my signature “300” Kettlebell Challenge course FREE for a limited time, click this link to download now – https://bit.ly/300kb2free

If you find yourself stuck in a snowstorm and unable to get to the gym, this basement kettlebell workout is the perfect solution!

This weather is really making it tough to get around, and I wasn’t able to make it to the gym for my regular workout today. But that’s okay, because I’m here in my office with a small amount of space, and I’m going to show you how you can get an effective kettlebell workout any time, any place – even if you’re stuck in a snowstorm! All you need is a single kettlebell and about 15-20 minutes.

You’ll do 5 rounds for time of:

5 1-arm KB press (right side)

5 1-arm KB rack squat (right side)

5 1-arm KB swing (right side)

5 1-arm KB press (left side)

5 1-arm KB rack squat (left side)

5 1-arm KB swing (left side)

5 burpees

Next time you’re stuck in a snowstorm, OR you just want a quick-hitting KB workout you can do any time any place, give this one a try!

-Forest Vance @ KettlebellBasics.net

#workout #fitness #fitfam #gym #training #kettlebells

Kettlebell FGB Style “Basement Badass” Workout

— If you enjoy this Kettlebell FGB Style “Basement Badass” Workout, then I have more for you to check out. The program is called the Metabolic Madness Workout Bundle, and it’s hundreds of quick-hitting, fat-torching KB workouts like the one I’m sharing with you today. Learn more here –>> http://bit.ly/funkhiitbundleaccess

Normally I like to hit the gym first thing in the morning, but we got a big winter storm overnight. So instead, I decided to do a basement KB workout today.

You can’t go wrong with the “Fight Gone Bad” – style format. (The Fight Gone Bad workout is a popular CrossFit workout that consists of three rounds of five different exercises done for 60 seconds each. The goal is to complete as many reps as possible in each round.) You’ll hit all your major muscle groups with this one, finish off with some targeted ab work, and get some cardio too!

#

Kettlebell FGB Style “Basement Badass” Workout

WARM UP – Do each move for approx 30 seconds at low-to-medium intensity; no rest between moves;
do 2 rounds total:

– Seal Jacks
– Leg Swings
– Spider Climbs
– Bodyweight Squats

PART 1 (FGB-style KB circuit) – Do each move for 60 seconds at medium-to-high intensity; rest 0 seconds between moves; rest 60-90 seconds between rounds; do 4 rounds total:

– Two Hand KB Swings (go heavy as possible; put KB down for a few seconds after every 5 reps)
– Spiderman Push Ups
– KB Goblet Split Squats (switch legs 1/2 way)
– Heavy Resistance Band Hammer Curls
– Total Body Extensions

PART 2 (abs circuit) – Do each move for 30 seconds at medium-to-high intensity; rest 15 seconds between moves; no rest between rounds; do 3 rounds total:

– HardStyle Plank
– V-Sit Hold

COOL DOWN – Hold each stretch for 30 seconds:

– Standing Quad Stretch
– Lying Hamstring Stretch
– Lying Twist

#

If you enjoy this Kettlebell FGB Style “Basement Badass” Workout, then I have more for you to check out.

The program is called the Metabolic Madness Workout Bundle, and it’s hundreds of quick-hitting, fat-torching KB workouts like the one I’m sharing with you today.

Learn more here –>> http://bit.ly/funkhiitbundleaccess

– Forest Vance
Kettlebell Expert
Over 40 Specialist
KettlebellBasics.net

The Start and Stop Swing: A Kettlebell Exercise for Strength

5×5 Kettlebell Method for Strength and Size – 28 day Challenge starts Monday 12.19.22 – click to learn more: https://forestvance.lpages.co/5×5-kettlebell-challenge-v2/

#

The Start and Stop Swing: A Kettlebell Exercise for Strength

Most people think of the kettlebell as a cardio / conditioning tool, but it can also be used for building strength and muscle. Lifting heavy weights on a regular basis is key to getting stronger, so it’s important to pick exercises where you can move a lot of weight. The start and stop swing is a great choice for this goal.

To perform the start and stop swing, start in a STANDING position with your abs braced, your shoulders down and back, and your body ready to rock. Then, pass the KB back, swing it up to approx chest level, swing it back, and park it on the ground after EVERY REP.

The start and stop kettlebell swing is a great move for many reasons. Some benefits include the ability to handle progressive overload, practice with starting and stopping positions, using latissimus dorsi muscles, and staying in a safe position. These are just a few of the reasons you should add the kettlebell swing to your strength training today!

-Forest and the FVT Team at KettlebellBasics.net

#

5×5 Kettlebell Method for Strength and Size – 28 day Challenge starts Monday 12.19.22 – click to learn more: https://forestvance.lpages.co/5×5-kettlebell-challenge-v2/

“What is the 5×5 Kettlebell Workout”

I’ve got this question a few times over the last couple of days from folks interested in our upcoming 5×5 Kettlebell Challenge, so let me do my best to explain!

The original 5×5 workout is a strength training program that was popularized by Bill Starr in the 1970s. The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.

The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift.

However, in our upcoming 28-day Challenge, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!

Here’s an example of what a day’s training might look like:

#

Kettlebell 5×5 Workout – Sample Day

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Snatch
— Single / Double KB Split Squat

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Floor Press
— Single / Double KB Row

#

One of the KEYS to making this program work with kettlebells is knowing where to start, and how to progress.

See, with the original program, once you can do five sets of five reps with a given weight, you just bump up the load – which is pretty straight forward if you’re using a barbell.

With kettlebells however, you typically have bigger jumps in weight – so we need to get a little more creative, and adjust things like tempo, rest period, exercise variation difficulty, etc.

These details are what we cover in the Challenge coaching and materials, and this is why you should sign up!

Details and save your spot now at the link below:

–>> 5×5 Kettlebell Challenge

…look forward to working with you!

-Forest and the FVT Team at KettlebellBasics.net

Kettlebell 5×5 Workout (free sample)

The original 5×5 workout is a strength training program that was developed by Bill Starr in the 1970s. The program involves performing 5 sets of 5 reps of a chosen exercise, with the goal of increasing strength and size.  

The 5×5 workout is typically done with compound exercises such as the squat, bench press, and deadlift. However, we are going to adapt this tried-and-true training method to, you guessed it – the kettlebell!

Give this 5×5 kettlebell workout a try, and if you like it, stay tuned – our 28-day 5×5 Kettlebell Challenge opens for registration later this week:

#

Kettlebell 5×5 Workout

PART 1 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Press
— Single / Double KB Renegade Row

PART 2 – Do 5 reps of exercise one. Rest 60-120 seconds. Do 5 reps of exercise 2. Rest 60-120 seconds. Go back to exercise one and complete a total of five rounds. When you can get 5 sets of 5 reps of each exercise, progress – adjust lifting tempo, reduce rest period, pick a harder exercise variation, or increase weight:

— Single / Double KB Front Squat
— Single / Double KB Swing

#kettlebellworkout #fitness #exercise #training

from Forest and the Team at KettlebellBasics.net

Snatch Technique for Over 40 + Need Your Help:

NEW VIDEO – If you’re looking for a way to ease up on your body and joints while still being able to perform kettlebell snatches effectively, then today’s tip is for you! Check out the new video breaking down the technique below:

While I got ya, can you also help me with a quick favor?

See, the main reason I do what I do, is to help you get the results you desire!

But I always want to help more…

…and this is where you come in!

I’d love to give you more of exactly what you want over the coming weeks and months – in terms of program and service offerings – and the best way I know how is to simply ask.

So here is the favor I ask of you:

Can you do me a quick favor and fill out the survey below?

-> Quick Favor + Free Gift

Then, I will look at this as we develop new content, programs, service offerings, and more in the coming weeks and months.

Sound cool?

Thanks so much!!

-Forest Vance
Kettlebell Expert
Over 40 Training Expert
KettlebellBasics.net

PS – I even have a little surprise gift that you’ll get when you fill out the survey as my way of saying thanks… but you’ll have to take it to see what it is! 🙂

-> Quick Favor + Free Gift