Do you experience back pain when using kettlebells? Today’s trick could really help!

But first, I wanted to let you know – I’m looking for a few more people to join my 1-1 remote kettlebell coaching program.

This program is designed for people over 40 who want to learn how to use kettlebells safely and effectively, get stronger, and lose up to 12 percent of their body weight over the next 12 weeks.

If you’re interested, please click the link below, fill out the interest form, and I’ll send you more information:

-> One-to-One Personal KB Coaching with Forest

During my early morning kettlebell class today, I shared a technique trick that really made a difference.

You see, kettlebells are fantastic! They’re gentle on your body and joints. But just like any exercise, good form is crucial. If not done correctly, you might end up hurting yourself.

Some folks have mentioned that kettlebells cause them back pain. Now, I’m not a doctor, but I am a coach with experience in guiding people to use kettlebells properly.

A common mistake I notice is people swinging the kettlebell too low to the ground. This can strain your back. Instead, keep the kettlebell closer to your body when you swing down. Think “high on the thigh”.

Little changes like these can be game-changers in your training.

Sometimes, you might not even realize you’re making a mistake, like swinging the kettlebell too low, causing back pain.

That’s where a coach comes in.

I personally have coaches for all important areas of my life – kettlebells, yoga, weightlifting, business, finances, and more.

So, if you’re looking to see the best and quickest results from kettlebells, good news, because I’m currently accepting more members for my one-on-one remote kettlebell coaching program. This program aims to teach people over 40 how to safely and effectively use kettlebells, get stronger, and potentially lose up to 12% of their body weight over 12 weeks.

Please visit the link below, fill out the interest form, and I’ll send you more details:

-> One-to-One Personal KB Coaching with Forest

And remember, if kettlebells are causing you back pain, try keeping the kettlebell closer to your body when you swing! This simple adjustment can make a world of difference.

Yours in strength and health –

– Forest Vance @ KettlebellBasics

A close family member of mine recently decided she needed a big change.

She used to be very active and loved playing sports all her life. However, during the past year, she started moving less, and ending up putting on 15-20 pounds.

She started by eating healthier. She cut out processed carbs, focused on protein and veggies first at every meal, and started moving more by going for a walk or a run for 30-45 minutes almost every day.

This helped her feel better and lose the first 10 pounds!

Then, she decided she was ready for something more challenging. She wanted to become stronger and build lean muscle. Can you guess the program I suggested to her? 🙂

–> the 28-day KB Summer Strength Upgrade Challenge

This program is super simple and very straightforward. It’s all about just a few focused and basic kettlebell exercises, done consistently, with great technique, and made progressively more challenging over the 28 days.

The cool thing is, by doing these few exercises, she will be working out her whole body. Legs, back, core, shoulders, arms – everything! And it will even help her become more flexible!

For someone like her, who doesn’t have a lot of free time, this program is perfect. All she needs is a couple of kettlebells and just 20-30 minutes, three days a week.

I can’t wait to see how much stronger she gets!

Are you interested in trying it too? Check out the details and sign up here:

–> the 28-day KB Summer Strength Upgrade Challenge

Stay strong, Forest and the FVT Team at KettlebellBasics.net

It’s summer time!

You’d things would be slowing down by now, not so much! 😉

It’s a crazy day, but I wanted to take a second this morning to share some two updates:

First, we have the free Evatec “Hybrid” Duffel Bag promotion going on. These high-quality duffel bags can be used as your everyday carry bag and can also be converted into a backpack. I take mine with me almost everywhere I go! It’s an incredible deal, and all you need to do is cover the shipping from the seller warehouse. Click here to grab yours now –>

-> free Evatec “Hybrid” Duffel Bag

Additionally, I’m looking for 10 more people to join my kettlebell program. This program is designed to help individuals over 40 learn how to use kettlebells safely and effectively, build strength, and potentially lose up to 12 percent of their body weight over the next 12 weeks. If you’re interested, simply click the link below, fill out the interest form, and I’ll provide you with more information –>

-> One-to-One Personal KB Coaching – Looking for 10

Once I have a little more time, I will also share some insights and tips I’ve gained during some travels this summer that will really help with your kettlebell and fitness goals.

Stay tuned, have a great day! –

— Forest Vance – ForestVanceTraining.com – LeesSummitPersonalTrainer.com – KettlebellBasics.net

Have you heard people saying that calories don’t matter when trying to lose weight?

Some might say this because it sounds nice to believe, but it’s not the truth.

The truth, which may not be popular, is this: to lose weight, you must eat fewer calories than your body uses.

The challenge is to find out how many calories your body uses and then try to eat less than that.

In terms of science, there’s simply no other way to lose weight!

This doesn’t mean you have to count every single calorie you eat (though it can help). You also don’t need to eat fewer calories every single day.

Here’s a method I like that makes the process a LOT more straightforward:

–>> 5/2 Fat Loss Diet for KB Lifters

Instead of counting calories daily, you just fast a couple of days each week. This reduces your calorie intake by about 15-20% all at once.

Fasting also has other health benefits. It can help improve your blood levels, keep your heart healthy, and may help you live longer.

Whatever approach you take though, just remember – if you want to lose body fat, you must eat fewer calories than your body uses. The key is to find a method that works for YOU and YOUR lifestyle, goals, etc… and that you can STICK TO IT over a long period of time!

To your success –

-Forest Vance — Master of Science, Human Movement — Certified Fitness Nutrition Specialist — KettlebellBasics.net

PS – ANY diet approach – whether it’s:

Keto

Paleo

Vegan

XYZ

ALL these diets can help with fat loss, but at the end of the day, they work because they help you eat fewer calories than your body uses.

For the best results, choose a method that works for you and that you can stick to for a long time!

If you’re still struggling to find one that works, try this:

–>> 5/2 Fat Loss Diet for KB Lifters

If you’re constantly on the move or find it challenging to squeeze in gym sessions, bodyweight training is the perfect solution.

–>> Triple your strength, save your joints and gain 7-10 pounds of lean muscle with Bodyweight Beast Building

Give this 330 bodyweight ladder challenge a shot. It’s an incredibly effective method to incinerate fat, develop lean muscle, and enhance overall body strength.

330 Rep Bodyweight Ladder Challenge

VERSION 1 (suitable for beginners and intermediates)

• Begin with 1 push up
• Followed by 2 recline rows
• Complete 3 bodyweight squats

then

• Do 2 push ups
• Proceed with 4 recline rows
• Finish with 6 bodyweight squats

then

• Advance to 3 push ups
• Continue with 6 recline rows
• Wrap up with 9 bodyweight squats

… continue this pattern (increasing push ups by one rep, rows by two, and squats by three) until you reach 10 push ups, 20 rows, and 30 squats. Aim to complete this as quickly as possible.

–>> Get more simple bodyweight only workouts for athletic muscle in Bodyweight Beast Building – check out the full course here (on sale this week)

VERSION 2 (suitable for intermediates and advanced)

• Start with 1 pull up
• Followed by 2 push ups
• Complete 3 bodyweight squats

then

• Perform 2 pull ups
• Proceed with 4 push ups
• Finish with 6 bodyweight squats

then

• Advance to 3 pull ups
• Continue with 6 push ups
• Wrap up with 9 bodyweight squats

… continue this pattern (increasing pull ups by one rep, push ups by two, and squats by three) until you reach 10 pull ups, 20 push ups, and 30 squats. Aim to complete this as quickly as possible.

If you enjoyed this workout, be sure to check out my comprehensive training plan, Bodyweight Beast Building.

With workouts like this, you’ll not only obliterate body fat and build lean muscle, but also enhance your speed and athleticism simultaneously.

–>> Triple your strength, save your joints and gain 7-10 pounds of lean muscle with Bodyweight Beast Building

Wishing you great success on your fitness journey!

-Forest and the FVT Team at KettlebellBasics.net

To celebrate my 42nd birthday, I’m offering a special sale on several of my popular kettlebell courses this week. Each course will be on sale for one day only before returning to its regular price. Today, the spotlight is on Lifetime Kettlebell Fitness for Over 50’s! Get it now on discount at the link below:

-> Lifetime Kettlebell Fitness 2.0

A recent conversation with a new over-50 client got me thinking about a common misconception that slow, controlled movements are the only safe option for aging individuals.

While there is certainly a time and place for such exercises, it’s also important to incorporate faster movements to develop power.

As we age, power training can improve our reflexes, balance, and ability to avoid falls. Kettlebells are an excellent tool for this purpose, because moves like kettlebell swings challenge the glutes and hamstrings to contract quickly, teaching the body to generate power.

To learn how to perform kettlebell exercises properly and safely, check out Lifetime Kettlebell Fitness 2.0, which includes instructional videos and training plans designed to improve mobility, reduce pain, and increase energy levels, specifically for people over 50. The program is currently on sale for my 42nd birthday, and can be purchased at the link below:

-> Lifetime Kettlebell Fitness 2.0

Let’s get stronger, leaner, and more energetic together in 2023!

-Forest Vance, Master of Science – Human Movement, Certified Kettlebell Instructor, KettlebellBasics.net

PS – When you purchase today, you’ll also get two additional bonus kettlebell-based training plans designed to help you stay pain-free while doing what you love, eliminate the effects of aging, and feel 20 years younger:

-> Lifetime Kettlebell Fitness 2.0

Every morning, I make it a point to do a quick mobility routine to compliment my kettlebell training. I’m not as flexible as I used to be 20 years ago, but that’s where this routine comes in. Not only does it help with flexibility and recovery, but it also clears my mind for the day ahead. I pull my routines from a bunch of different places, but one of my favorites is the 28-day Flexibility Challenge program that I shared with you yesterday. One of my favorites includes:

• Standing straddle with alternating toe reach – 3 sets of 10 reps per side
• Lying piriformis stretch – 3 sets of 10 reps per side
• Standing forward fold “head to toe” stretch – 3 sets of 20 reps
• Toe flex – 3 sets of 10 reps per side
• “Drop stance” hip flexor stretch – 3 sets of 15 reps per side
• Seated straddle split stretch – 3 sets of 15 reps per side
• Standing quad stretch – 3 sets of 20 reps per side
• Lying abdominal stretch – 3 sets of 15 reps

You can find the full exercise demos in the 28-day hyperbolic stretching challenge. After just a month of doing this routine, you’ll notice a major improvement in your flexibility, mobility, mindset, and just overall life. Give it a try and let me know how it goes!

–> Click here for the 28-day Flexibility Challenge

-Forest Vance, KettlebellBasics.net

Our personal training studio in Kansas City is located next door to an awesome strength gym. Even though we have our own entrance and signage, we technically sublease from them and share some amenities like bathrooms. Recently, the owners, whom I’ve come to know over the last few months, informed me of a powerlifting meet they are hosting in May, which I decided to participate in. It’ll be my first official powerlifting competition, and I’m really excited about it.

However, if you follow my emails, blog or social media posts, you may know that I’m also into distance events, like Spartan races. I’m considering doing a 50k Spartan Ultra Beast event later this year, which seems to be at odds with my powerlifting goals. Nevertheless, I’ve found a way to balance both by reducing my running mileage while maintaining my conditioning level with unorthodox workouts, like the sandbag/duffelbag conditioning workout I’m going to share with you today.

*Check out the duffelbag at the link below – load it up with books / old clothes / etc and you’ve got yourself a functional sandbag – plus it’s free when you order using the link below (just pay shipping):

-> Evatec Hybrid Duffel Bag – Free + Shipping Offer

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Mix Up Your Cardio with this Sandbag / Duffelbag Conditioning Workout

Keep going for as many rounds as possible in 20 minutes, and you can take breaks if you need to. Perform the following exercises:

• alternating reverse lunge (hold the bag in front of your chest) – 8 reps per side
• plank with pull-through (start with the bag outside your left hand, then pull it through to your right side and repeat, alternating sides each time) – 8 reps per side
• elevated push ups (using the bag to elevate one hand on the floor) – 12 reps per side
• one-arm rows (use the bag for weight) – 12 reps per side

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If you’re looking for a different type of workout, check out this great fat-burning and muscle-building duffel/sandbag session!

Plus, check out the duffelbag at the link below – load it up with books / old clothes / etc and you’ve got yourself a functional sandbag – plus it’s free when you order using the link below (just pay shipping):

-> Evatec Hybrid Duffel Bag – Free + Shipping Offer

Here’s to your success! –

Forest and the Forest Vance Training Team at ForestVanceTraining.com and KettlebellBasics.net