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custom meal plan

On By adminIn General, Tips and TricksLeave a comment

In my last post I shared how I lost 70 pounds in 6-7 months. I also gave you a preview of the full-body kettlebell circuit we’ll be using in the 20 in 6 Kettlebell Challenge starting Monday. That circuit alone burns over 500 calories but today I want to talk about the often overlooked piece of fat loss: nutrition.

Why Nutrition Matters

Workouts are important but nutrition is key to fat loss. Without the right meal plan no amount of training will get you where you want to be. Most people don’t have a plan built specifically for them, tailored to their calorie needs, goals and preferences. That’s where I come in.

Custom Meal Plan—Free with the 20 in 6 Challenge

When you sign up for the 20 in 6 Kettlebell Challenge you’ll get a custom meal plan that’s normally $99—for free! It’ll be tailored to your goals, your lifestyle and your food preferences.

Here’s an example plan for Mike, a 47 year old who wants to lose 20 pounds in the next 6 weeks. He was a defensive lineman and stayed in shape back in the day. But life happened and Mike’s now close to 300 pounds. He’s got a big goal of losing 50 pounds but for the next 6 weeks he’s focusing on losing the first 20.

Based on Mike’s current activity level, weight and body composition we’re starting him at 2,250 calories a day with a macro split of 40% carbs, 30% protein and 30% fat. We’re also using what I call the Iron Age Reboot Plan—a classic bodybuilding style meal plan with a modern twist. Mike will be doing intermittent fasting so his eating window is from 12 PM to 8 PM.

Mike’s not picky but he doesn’t like chicken. Here’s what a day looks like for him:

Mike’s Sample Meal Plan

Meal 1 (12:00 PM)

  • 6 oz ground turkey
  • 1 cup quinoa
  • 1 cup steamed broccoli with olive oil (1 tbsp)

Snack (2:30 PM)

  • Protein shake with 1 tbsp almond butter
  • 1 small apple

Meal 2 (5:30 PM)

  • 6 oz baked salmon
  • 1 cup sweet potatoes
  • 1 cup spinach salad with olive oil and vinegar

Snack (8:00 PM)

  • 1 cup cottage cheese
  • Handful of berries
  • 1 tbsp chia seeds

Ready to Join?

This is just an example. When you sign up for the challenge you’ll get a custom meal plan built for you. The 20 in 6 Kettlebell Challenge starts Monday and spots are filling up fast. Here’s what you’ll get:

  • 6 weeks of kettlebell workouts
  • Free custom meal plan
  • Coaching and support from me

More info and sign up here –>> 20 in 6 KB Challenge – Starts Monday, October 21st

–Forest Vance – MS, Human Movement – Kettlebell Specialist – Certified Nutrition Coach – ForestVanceTraining.com

Full-Body KB Circuit to Burn 500+ Calories

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Here’s a sample workout similar to what we’ll be doing in our upcoming 20 in 6 Kettlebell Challenge:

Did I ever tell you the story of how I dropped 70 pounds over about a 6-7 month period?

It was 2005, and I had just retired from my football career. I was a 300-pound offensive lineman, fresh off a stint with the Kansas City Chiefs, and I knew it was time for a change. I was transitioning into the next phase of my life and needed to get healthy, which meant dropping some serious weight.

But here’s the thing—after years of training to be as big and strong as possible, I had to re-educate myself on how to train for fat loss and overall health. I knew how to stuff myself to fuel my workouts, but I didn’t know how to eat to shed body fat. So, with the help of trainers and coaches, I lost 70 pounds over those months, and over the next couple of days, I want to share with you the two key takeaways from my journey.

Today, we’ll focus on the training side of things.

How I Used to Train

When I was playing football, my training was all about getting big and strong. My workouts focused on heavy lifting and big compound movements—bench presses, power cleans, back squats. I’d break up different body parts on different days, and I had trainers doing most of the thinking for me. My job was to show up and lift heavy.

But when I shifted my focus to fat loss and long-term health, things had to change.

Shifting to Fat Loss Training

This is around the time I discovered kettlebells and began integrating more metabolic conditioning workouts into my routine. I was still doing some of the basic barbell movements, but my focus shifted to using kettlebells, bodyweight exercises, and circuit-style training. These faster-paced workouts allowed me to burn more calories while still building strength and improving overall fitness. This style of training became a huge part of my approach and remains a core element of how I train today.

Now, I work primarily with people in their 40s, 50s, and beyond —folks who want to stay fit, strong, flexible, and perform well in everyday life. They want to look good and feel good, and that’s what I help them achieve.

Here’s a sample workout similar to what we’ll be doing in our upcoming 20 in 6 Kettlebell Challenge:

Full-Body KB Circuit to Burn 500+ Calories

*Estimated calories burned total is based on ACE kettlebell study where participants burned approximately 20 calories per minute. As written, the workout below should take you about 27 minutes to complete, and should burn about 540 total calories. Depending on body size, fitness level, and many other variables, results may vary!

Part 1 (90 reps total)

Perform the prescribed reps of the first exercise below, rest for 30 seconds, and repeat three times. Rest for 60 seconds after finishing the round, then repeat the sequence two more times for a total of three rounds:

  • 10 hand-to-hand KB swings (5 per side)
  • 5 one-arm KB clean and presses per side
  • 5 lateral KB lunges to balance per side (alternate legs each rep)

Part 2 (90 reps total)

Complete three rounds of the pair of exercises below as fast as possible. Alternate back and forth between exercises:

  • 10 one-arm KB rows per side
  • 10 spider climbs (5 per side, alternate legs each rep), add a push-up after each side

Part 3 (120 reps total)

Set your timer for 60 seconds. At the top of each minute, perform the prescribed number of reps of the first exercise. Rest for the remainder of the minute. Move to the next exercise in the sequence and repeat, continuing for four rounds total:

  • 5 double burpees
  • 5 side plank holds with leg raise per side
  • 15 prone skydivers (hold for 1 second at the top of each rep)

This style of workout keeps your heart rate up, burns tons of calories, and helps you build strength at the same time.

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Join the 20 in 6 KB Challenge

We’re using this same approach in our upcoming 20 Pounds in 6 Weeks Spartan Kettlebell Challenge, where we combine strength training with high-intensity metabolic conditioning to help you drop fat and get in shape. If you’re one of the first 15 to sign up, I’ll even build a custom nutrition plan for you.

Be sure to check out the link below for more details, and stay tuned for tomorrow’s post where I’ll dive into the nutrition strategies that helped me drop 70 pounds and can help you do the same.

–>> 20 in 6 Spartan KB Challenge (7 custom meal plans left)

Keep training hard, and reach out if you have any questions!

-Forest

20 Pounds in 6 Weeks Kettlebell Challenge – Spartan Edition

On By adminIn Kettlebell WorkoutsLeave a comment

Ready to lose fat and gain strength fast? My FVT 20 Pounds in 6 Weeks Kettlebell Challenge – Spartan Edition is for you. This brand new 6-week Challenge starts Monday, and is designed to get you maximum results in minimum time.

Two Keys to Success:

  1. Reduce Calorie Intake: First step to fast fat loss is to eat fewer calories than you burn. We focus on nutrient dense foods to fuel your body. The first 15 to sign up get a FREE custom meal plan to guide your eating so you don’t have to guess.
  2. Increase Calorie Expenditure: Burn more calories with a combination of kettlebell workouts and high intensity cardio. A great example is our Spartan-inspired “300-Rep Kettlebell Gauntlet” workout below which will push you to your limits and build functional strength.

“300-Rep Spartan Gauntlet” Kettlebell Workout

Part 1 – 25-min AMRAP (300 total reps) Complete the following exercises for a total of 300 reps. Go as many rounds as you can in 25 minutes:

  • 50 KB swings
  • 40 push-ups
  • 40 alternating reverse lunges (with KB in goblet position)
  • 40 one-arm KB rows (20 each side)
  • 40 V-sit hold toe touches
  • 40 KB goblet squats
  • 50 jumping jacks

Part 2 – 25-min Core + HIIT Do as many reps as you can for 50 seconds, rest 10 seconds, and repeat for 4 rounds:

  • Cardio (jog, jump rope etc.)
  • Plank or side plank
  • Side shuffles
  • Reverse snow angels
  • Burpees

Sign up now to get in the FVT 20 in 6 Kettlebell Challenge – Spartan Edition and start losing 20 pounds in 6 weeks:

-> FVT 20 in 6 Kettlebell Challenge – Spartan Edition

– Forest Vance – Former Pro Football Player & Kettlebell Coach

5-Minute Morning TGU Routine

On By adminIn Basic Kettlebell Drills, Kettlebell Workouts, Tips and TricksLeave a comment
One of the best ways to boost your mobility, flexibility, overall strength, and even mental clarity is by starting your day with five minutes of Turkish Get-Ups. This simple routine is something I often recommend to my private kettlebell coaching clients when it aligns with their goals and schedules.

*I’m going to be taking on a few more clients for my private, 1-to-1 “Fit Over 40” online/distance kettlebell program. Clients I’ve worked with over the years have loved the tailored workouts, customized nutrition, and individual attention. If you are interested, reply back with “I am,” and I will get you all the details. 

Now, here’s how the routine works:

Set your timer for five minutes.

Start with one Turkish Get-Up per side with no weight. Focus on going slowly, hitting each step of the movement with precision. After doing the right side, switch to the left, then go back to the right side.

Now, pick up a light kettlebell for your next round. For men, this could be 8 kg, and for women, it could be 4 kg. Repeat the same process—moving slowly and hitting each position with perfect form.

Next, increase the weight slightly. Maybe 12 kg or 16 kg for men, and 8 kg or 12 kg for women. Do one rep on each side, maintaining slow, controlled movement and focusing on perfect form.

Continue alternating sides, increasing the weight if possible, for the full five minutes.

By the end of this short routine, you’ll feel refreshed and activated. Your hips and shoulders will be mobilized, and you’ll have strengthened your body to start the day feeling ready to tackle whatever comes next!

If you’d like a customized program tailored specifically to your goals, equipment, schedule, and needs, reply back with “I am,” and I will get you all the details. 

-Forest @ KettlebellBasics

24-hour “Metabolism Surge” + 300-KB Challenge Workout

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The 24-hour “Metabolism Surge Guide” from my friend and colleague Mike Whitfield (pictured above) is perfect for anyone looking to maximize fat loss and metabolic efficiency. Whether you’re hitting a plateau or need a post-weekend reset, this guide will accelerate your results especially when combined with kettlebell routines:

-> 24-hour Metabolism Surge Guide

The program’s fasting and high-protein, high-fiber meals align with the metabolic demands of kettlebell training. Fasting has been shown to increase fat burning and adding a kettlebell workout—like swings or goblet squats—during the surge period will take your results to the next level. Kettlebell exercises are great for spiking the metabolism as they work multiple muscle groups, build strength and burn calories at the same time. The 24-hour guide’s workout component which includes Metabolic Resistance Training (MRT) and Metabolic Conditioning (MC) is perfect for kettlebell users since exercises like kettlebell swings, clean and presses and snatches fit perfectly into the AMRAP (As Many Rounds As Possible) and density training format.

Since kettlebell training already focuses on full-body, high-intensity movements, adding Whitfield’s method will extend the fat burning benefits of your regular routine. For example by adding metabolic finishers like kettlebell swings or total-body extensions you’ll continue to burn fat long after your workout is over—potentially for up to 30 hours.

Using Whitfield’s guide once a week will help you reset your metabolism after any dietary slip ups and reinforce the benefits of your kettlebell practice. By combining both systems you’ll see faster fat loss, more metabolic efficiency and a more structured approach to nutrition and exercise.

Perfect for kettlebell users who want to increase fat burning without restricting their diet and exercise. Low impact, joint friendly kettlebell workouts fit perfectly with the guide. Get it now at the link below:

-> 24-hour Metabolism Surge Guide

-Forest Vance – MS in Human Movement – Certified Kettlebell Instructor – Certified Nutrition Coach – ForestVanceTraining.com

PS – Here’s a sample kettlebell workout to pair with the 24-hour Metabolism Surge Guide:

300 Kettlebell Challenge:

  • Kettlebell Swings – 60 reps
  • Push-ups – 60 reps
  • Goblet Lunges – 60 reps (30 per leg)
  • 1-Arm Rows – 60 reps (30 per arm)
  • Jumping Jacks – 60 reps

Complete 1-3 rounds as fast as possible. This circuit will spike your metabolism and keep you burning fat long after your workout. Perfect to enhance the guide’s metabolic benefits!

“Thread the Needle” drill [PIC]

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You know how much your shoulders, upper back and spine work when you’re throwing around those kettlebells.

From snatches to presses, if your mobility is limited you’re playing with fire—tight muscles, poor range of motion and eventually injury.

That’s where the “Thread the Needle” drill comes in:

This stretch targets all the muscles that get worked when you’re working with kettlebells, especially if you’re over 40 and starting to feel those little aches and pains.

How to Thread the Needle:

— Get on all fours (hands under shoulders, knees under hips)
— Take your right arm and thread it underneath your left arm, reaching through until your right shoulder and ear come down to the floor.
— Keep your hips square and let your head relax on the ground.
— Hold for 30-60 seconds, then switch sides.

This opens up the upper back, releases the shoulders and helps with spinal mobility—all important for nailing those explosive kettlebell moves and staying injury free.

But here’s the thing: This stretch is just one piece of the puzzle…

What if you had a daily routine that took just 3-6 minutes but made a big difference in how you move and feel?

That’s what the REGENERATE challenge is all about.

It’s for people like us—lifters, movers and kettlebell enthusiasts over 40—who need quick and effective solutions to stay on top of our game.

In the REGENERATE challenge you’ll get a series of short, focused sequences for:

— Hips (to keep those swings strong)
— Shoulders (to maintain range for presses and snatches)
— Lower back (to prevent stiffness after heavy lifting)

In just a few minutes a day you’ll see a big difference in your flexibility, recovery time and overall performance.

Learn more and sign up at the link below:

-> REGENERATE – daily 3-6 minute mobility/flexibility Challenge

— Forest Vance
Master of Science, Human Movement
RKC
RYT-200

PS – Thread the Needle is just one stretch. The real magic happens when you combine it with the full REGENERATE program. Sign up now and unleash your body!

30-sec Shoulder Flexibility / Health Test

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Flexible, mobile shoulders are KEY to performance, and a functional, pain-free life.

Today, I’ve got a quick and simple shoulder flexibility test for you. This isn’t going to cover everything, but it’s a solid starting point, and it’s super easy to do.

THE TEST

Try this: Reach one hand over your shoulder and the other hand up your back, aiming to touch them together.

Refer to the picture below for a visual guide:

How to score yourself:

  • EXCELLENT = fingers overlap
  • GOOD = fingers touch
  • AVERAGE = fingers are less than two inches apart
  • POOR = fingers are more than two inches apart

WHAT YOUR SCORE MEANS

This quick test can tell you a lot about your shoulder health and flexibility, which directly impacts your performance.

TOP ARM = Shoulder flexion + tricep flexibility

If your TOP arm feels tight, it can lead to: – Shoulder pain – Rotator cuff issues – Wrist and low back pain

BOTTOM ARM = Shoulder extension + internal rotation

If your BOTTOM arm feels tight, you’re more likely to face: – Shoulder pain – Shoulder impingement – Shoulder instability or even dislocation

WHAT TO DO NEXT

If you scored excellent—nice work! (Just remember, this test doesn’t address shoulder strength and stability, which are also key for overall shoulder health. But we’ll save that for another time.)

If you scored average or poor, this is definitely something to work on. Everyone’s body is a bit different, and the ideal approach would involve a personalized evaluation to build a specific plan for you.

But if you’re tackling this on your own and haven’t started yet, a great place to begin is with short add-on sequences like the ones linked below:

–>> REGENERATE 2.0

With just 3 to 6 minutes a day, you can reduce pain, improve performance, and potentially change your life.

Here’s to improved shoulder health!

– Forest Vance – creator, REGENERATE 2.0

couch stretch

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Right around the time I hit 40, I started making flexibility and mobility a priority—and it’s made a huge difference in my overall fitness.

When I wake up now, I feel better and move with less pain, which makes me more active throughout the day. It’s also improved my strength by allowing me to get a better range of motion in key lifts, which has made me even stronger. Plus, feeling good physically helps keep a more positive mindset all day long.

One of the tightest areas for me has always been the hips. If you spend a lot of time sitting, you might feel the same way.

Sitting leads to tight hips, which messes up hip extension mechanics—this impacts so many athletic movements and can even cause back and knee pain.

One of the best stretches to open up your hips is the couch stretch:

THE COUCH STRETCH

  1. Stand in front of a couch or chair.
  2. Place your back knee on the couch/chair and your front foot on the ground.
  3. Press your back foot up against the couch/chair.
  4. Point your back toe.
  5. Squeeze your glutes—especially the one of the back leg—to stabilize your lower back and position the hip correctly.
  6. With the glutes squeezed, press the front of the hip toward the ground.
  7. Hold for at least 60 seconds per side and aim to do it daily.

Give the Couch Stretch a try for just one week—60 seconds per leg, each day—and see how much better your hips feel.

– Forest Vance
Master of Science, Human Movement
RYT 200

PS – If tight hips are an issue for you, be sure to check out my upcoming 28-day REGENERATE Challenge. Registration opens tomorrow—stay tuned!

(new 20-min KB workout) “Fenrir’s EMOM Endurance Challenge”

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Viking warriors were known for their incredible strength, relentless endurance, and indomitable spirit. They pushed themselves beyond their limits, embodying the true essence of a warrior. Now, it’s your chance to tap into that same mindset and physical power with the Viking Valor Kettlebell program. This program uses kettlebell movements designed to build brute strength, agility, and the kind of endurance that defined the legendary Vikings—all without spending hours at the gym.

Fenrir’s EMOM Endurance Challenge

Here’s a sample workout from the program: Fenrir’s EMOM Endurance Challenge. This workout is designed to test both your physical endurance and mental grit.

How it works:

  1. Set a timer to go off every 60 seconds.
  2. At the start of each minute, begin performing the exercise listed.
  3. Complete the prescribed number of reps or perform the exercise for the set amount of time.
  4. Once finished, rest for the remainder of the minute. The faster you finish, the more time you have to recover.
  5. When the next minute begins, start the next exercise in the sequence.
  6. After completing all the exercises, rest for 60 seconds, then repeat the entire sequence for a total of four rounds.

The sequence:

  • Two-hand Kettlebell Swings – 20 reps (24k men / 16k women)
    Option: Progress to one-hand swings for the last two rounds.
  • Bear Plank March – 12 reps per leg
  • Kettlebell Rack Reverse Lunges – 8 reps per leg (20k men / 12k women)
  • Single-Arm Kettlebell Rows – 12 reps per side (20k men / 12k women)
  • Burpees – 10 reps

This challenge will push you to your limits, testing both strength and endurance—just like the Viking warriors of old.

Try it out and then unlock 10 more kettlebell and bodyweight-based workouts when you grab the full Viking Valor Kettlebell Bundle at the link below. Embrace your inner warrior and take on the challenge!

-> Viking Valor Kettlebell

-Forest @ KettlebellBasics

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Viking Valor Kettlebell – Last Call

With Viking Valor KB, you’re going to build the brute strength, agility, and endurance of the legendary Vikings—in just 20-30 minutes per day, 3-4 days per week.

You’ll get strength-focused “Might Thor’s Forge” workouts, conditioning-focused “Berserker Endurance Trials” workouts, bodyweight-focused “Shieldmaiden’s Mobility Quest” workouts, recovery-focused “Odin’s Path to Rebirth” workouts, and more!

But the sale is ending.

So don’t miss out.

GO HERE NOW.

17-Minute Thor’s Hammer Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Skeletons found in Viking burials suggest the Norsemen were muscular.

This makes perfect sense considering their daily lives involved farming, hard labor, and brutal raids.

But they didn’t have the physique of today’s Hollywood action stars on steroids. Instead, think of a drug-free powerlifter, swimmer, or thrower, weighing in at around 175 pounds—that’s likely what a real Viking looked like. They were strong, functional, and built for battle.

Today, I’ve got a killer Viking-inspired workout for you. The Thor’s Hammer Workout mimics the kind of functional, intense training Vikings needed for their raids. It’s fast, brutal, and built to hit hard and move on—just like they did.

Try the workout below, and if you’re ready for more, check out my full Viking Valor Kettlebell Program—with over 100 more workouts like this one. It’s on sale this week for 90% off. Don’t miss out—grab it before the deal ends!

–>> Viking Valor Kettlebell

17-Minute Thor’s Hammer Workout

Instructions:
Complete as many reps as possible of each exercise in 60 seconds. Count one point for each rep completed. Move from one exercise to the next without resting. Take a 60-second break after each round. Complete three rounds total.

  1. Kettlebell Snatch
    (Men: 20k-24k / Women: 12k-16k)
    (Count any combination of reps per side)
  2. Push-Ups
    (Men: on toes / Women: on knees)
  3. Walking Bodyweight Lunges
    (Each step counts as one rep)
  4. Pull-Ups / Inverted Rows / 1-Arm Kettlebell Rows
    (Men: 20k-24k / Women: 12k-16k)
  5. Burpees
    (Touch the ground at the bottom of each rep and jump with full body extension at the top)

If you loved the Thor’s Hammer Workout, you’re going to love the full Viking Valor Kettlebell Program. This week only, you can get access to over 100 more brutal, Viking-inspired workouts—90% off! Don’t wait—click the link below and get started today.

–>> Viking Valor Kettlebell

-Forest @ ForestVanceTraining.com – KettlebellBasics.net