Author: admin

custom meal plan

On By adminIn General, Tips and TricksLeave a comment

Disclaimer: The information provided in this meal plan is for informational purposes only and is not intended as a substitute for advice from a registered dietitian or other healthcare professional. This meal plan does not prescribe or offer a personalized diet plan for any specific individual. Always consult with a clinical professional before starting any new diet or fitness program to ensure it is appropriate for your personal health needs and goals.

Did you know that we’re including a custom meal plan for everyone who signs up for my upcoming 12 in in 12 Kettlebell Challenge?

It’s true.

There is more info on the Challenge, along with a link to sign up, at the bottom of this email… but first, let me give you an example of what one of these custom meal plans might look like.

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CUSTOM MEAL PLAN FOR MIKE

Here’s what a typical week looks like for Mike, who weighs 205 pounds, has 24% body fat, and is moderately active. He aims to lose 24 pounds in 12 weeks with a daily intake of 2153 calories, consisting of 158g protein, 230g carbs, and 73g fat:

Breakfast Options (Choose one each day):

  • Banana Pancake: Combine 1 mashed banana with 2 eggs and 1/4 cup oat flour. Enjoy with 1 tablespoon of honey and a sprinkle of walnuts.
  • Smoothie Bowl: Blend 1/2 banana with 1/2 cup mixed berries and 1/2 cup Greek yogurt. Top with 1 tablespoon chia seeds and 1/4 cup granola.
  • Egg and Avocado Toast: Enjoy 2 scrambled or poached eggs on a slice of whole-grain toast topped with 1/4 sliced avocado and a dash of pepper and salt.

Lunch Options (Choose one each day):

  • Grilled Chicken Caesar Salad: Toss 3 oz of grilled chicken breast with 3 cups romaine lettuce, 1 tablespoon Caesar dressing, Parmesan cheese, and whole-grain croutons.
  • Quinoa and Black Bean Salad: Mix 1/2 cup cooked quinoa with 1/2 cup black beans, chopped bell peppers, onions, lime juice, olive oil, and cilantro.
  • Turkey and Cheese Wrap: Wrap 3 oz sliced turkey breast, 1 slice Swiss cheese, lettuce, tomato, and a teaspoon of mustard in a whole wheat wrap.

Dinner Options (Choose one each day):

  • Baked Cod with Vegetables: Serve 4 oz baked cod with 1 cup roasted asparagus spears and 1/2 cup brown rice.
  • Beef Stir Fry: Stir-fry 3 oz lean beef with mixed vegetables (broccoli, carrots, bell pepper) in soy sauce and sesame oil, served over 1/2 cup cooked brown rice.
  • Pasta Primavera: Toss 1/2 cup whole wheat pasta with 3 oz grilled chicken strips, mixed vegetables (zucchini, squash, cherry tomatoes), and marinara sauce.

Snack Options (Choose two per day):

  • Mixed Nuts and Dried Fruit: A hearty mix of 1/4 cup nuts with 1/4 cup dried fruit for a quick energy boost.
  • Cottage Cheese and Pineapple: Combine 1/2 cup low-fat cottage cheese with 1/2 cup chopped pineapple for a refreshing and filling snack.

This meal plan is designed to provide a balanced mix of carbohydrates, proteins, and fats to support Mike’s goals of weight loss and maintaining muscle mass. Each meal and snack is crafted to ensure he meets his daily calorie and macronutrient targets effectively, promoting sustainable weight loss while supporting his moderate activity level.

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“12 in 12” Transformation Challenge

This is a 12-week kettlebell coaching program to help you:


1 – Learn the basics of safe and effective kettlebell training
2 – Gain strength and lean muscle
3 – Lose up to 12% of your current bodyweight

-> 12-week kettlebell coaching sign up link

The demographic I specialize in helping are kettlebell fans aged 40 and up. 

If that’s you, this program could potentially be a great fit!

That, and you obviously need access to at least a couple of kettlebells to do all the workouts.

If you meet these requirements, review the details, then go ahead and sign up at the link below:

-> New 12-week fat loss challenge for kettlebell fans aged 40 and up

Here’s a full breakdown of what the program includes:1 – Kettlebell Workouts: You’ll get 12 weeks of 20-30 minute kettlebell workouts focused on fat loss, designed by me. There will be room for you to ask questions, discuss modifications, and more.
2 – Workout Feedback: I will provide regular feedback as requested on your workouts to help you progress.
3 – Personalized Nutrition Plan: Receive a 100% customized nutrition plan tailored to your specific goals, needs, and preferences, aimed at helping you lose up to 12% of your body weight in 12 weeks.
4 – Saturday Kettlebell Strength Camp: Gain access to our special series in June and July 2024, featuring live, real-time kettlebell workouts on Saturday mornings at 8 AM CST. You can join these sessions live or watch them recorded, giving you a great opportunity to stay motivated and connected with the group.
5 – Core Kettlebell Challenge Book: We’ll send you a physical copy of my CORE Kettlebell Challenge book for free (shipping included within the continental US).

-> This package is designed to provide you with all the tools you need to succeed Feel free to reply back to this message for any help, and I’ll get back to you as soon as I can!

28-min “KB Core Blitz” Workout (free sample)

On By adminIn Kettlebell WorkoutsLeave a comment

** Today’s sample workout is brought to you by:

“12 in 12” Kettlebell Transformation – lose up to 12% of your bodyweight in just in just 12 weeks.

Designed specifically for people aged 40 and up, this program offers a comprehensive approach to kettlebell training that combines strength gains and weight loss with expert guidance every step of the way.

Details and sign-up here -> KB 12 in 12

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28-min “KB Core Blitz” Workout (free sample)

Start with the “28-min “KB Core Blitz” Workout”, a sample from the first week of my program, designed to introduce you to effective kettlebell exercises that improve core strength and overall fitness!

-Forest @ KettlebellBasics

WARM UP – Do as many reps as you can of each exercise in 30 seconds. No rest between moves. Complete 2 rounds total:

  • Sumo squat -> stand
  • Alternating reverse lunge with hold
  • Balancing table

PART 1 – Complete 4 sets of 5 reps of kettlebell single-arm presses. Rest 30 seconds between sets.

PART 2 – Do as many reps as you can of each exercise in 30 seconds. Rest 15 seconds between moves. Rest 60 seconds between rounds. Complete 4 rounds total:

  • Single-arm KB swings (right side)
  • Side plank hold (left side)
  • Single-arm KB swings (left side)
  • Side plank hold (right side)

PART 3 – Do as many bodyweight squats as you can in 20 seconds. Rest for 10 seconds. Repeat seven more times for a total of 8 rounds of 20 seconds work / 10 seconds rest.

COOL DOWN – Hold each stretch/pose for 60 seconds:

  • Thread the needle
  • Lying twist
  • Corpse pose / hands overhead

** KB exercise video form breakdowns, personalized form feedback and MUCH More are all included with your Challenge sign up!

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“12 in 12” Kettlebell Transformation with Forest Vance

THE HOOK

12-week kettlebell coaching program to help you:

1 – Learn the basics of safe and effective kettlebell training

2 – Gain strength and lean muscle

3 – Lose up to 12% of your current bodyweight

WHO IT’S FOR

People aged 40 and up – anywhere in the world with access an internet connection (and at least a few kettlebells)

WHAT YOU GET

1 – Kettlebell-based workouts from Forest for the full 12 weeks

2 – Check ins, feedback, etc on your workouts from Forest

3 – 100% personalized nutrition plan based on YOUR exact goals, needs, and preferences to help you lose up to 12 percent of your bodyweight in 12 weeks

4 – Access to Saturday Kettlebell Strength Camp series (runs month of June and July 2024, Saturday mornings at 8am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)

5 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within continental US)

SIGN UP -> KB 12 in 12

Start date = any time between May 6th and May 13th 2024; deadline to enroll is May 12th 2024

Corkscrew Kettlebell Snatch Technique? (PIC inside)

On By adminIn Basic Kettlebell Drills, Tips and TricksLeave a comment

The corkscrew snatch is a kettlebell exercise where, during the portion of the movement where the KB rotates flips over, the hand rotates around the handle, resembling a corkscrew. 

This rotation can make the movement gentler on the shoulders and hands for some people.

Some may also prefer it to avoid shoulder strain. 

However, in certain tests like the SFG and RKC snatch tests, it might not be allowed due to specific standards.

Here’s an example of what it looks like on the downswing:

Why does this matter? 

Because subtle adjustments in your form and technique—identifying the right modifications for your individual needs, fitness level, and goals—can dramatically impact your results. 

This could be the key to achieving the fitness results you’ve been working so hard for!

To be sure you’re making the most of these techniques, having a skilled kettlebell coach by your side can be invaluable. 

That’s why I’m inviting you to join:

the KB “12 in 12” – Lose Up to 12% of your Bodyweight in 12 Weeks with Kettlebells Transformation Program

THE HOOK


12-week kettlebell coaching program to help you:


1 – Learn the basics of safe and effective kettlebell training
2 – Gain strength and lean muscle
3 – Lose up to 12% of your current bodyweight


WHO IT’S FOR


People aged 40 and up – anywhere in the world with access an internet connection (and at least a few kettlebells)

WHAT YOU GET


1 – Kettlebell-based workouts from Forest for the full 12 weeks
2 – Check ins, feedback, etc on your workouts from Forest
3 – 100% personalized nutrition plan based on YOUR exact goals, needs, and
preferences to help you lose up to 12 percent of your bodyweight in 12 weeks
4 – Access to Saturday Kettlebell Strength Camp series (runs month of June and
July 2024, Saturday mornings at 8am CST) live, real-time kettlebell workouts with Forest and team (live or recorded)
5 – Physical copy of Forest’s CORE Kettlebell Challenge book shipped to you (free shipping within continental US)


SIGN UP

Reply directly to this message with the phrase “12 IN 12”, and we’ll send you all the details. 
 

— Forest Vance
Master of Science, Human Movement
Owner, FVT Personal Training
Author – the CORE Kettlebell Challenge
Certified Kettlebell Instructor
Certified Fitness Nutrition Coach
Over 40 Specialist

How to lose up to 12% of your body weight in the next 12 weeks with kettlebells

On By adminIn General, Tips and TricksLeave a comment

If you are interested in getting my personal help with losing up to 12% of your bodyweight over the next 12 weeks with kettlebells, reply directly to this message with the words “12 IN 12” and I’ll send you the details about my new online coaching program.

Can you imagine how you would look and feel if you lost 12% of your bodyweight?

Today, I’m excited to share the exact steps you need to make that happen over the next 12 weeks.

*I am opening up a few spots for the newest iteration of my “KB Fit Over 40” program where I personally coach you to learn the basics of KB training, build new lean muscle, and lose up to 12 percent of your bodyweight in 12 weeks. If you are interested, reply with the words “12 in 12” to this message and I’ll send you the ‘deets!

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How to Lose 12 Percent of Your Body Weight in 12 Weeks with Kettlebells – Step-by-Step Guide

STEP 1: Find 12% of your current weight.

(Example: If you weigh 225 lbs, multiply 225 by 0.12 to get 27 lbs)

This is how much weight you aim to lose in 12 weeks.

STEP 2: Figure out how much weight you need to lose each week by dividing your total weight loss goal by 12.

(Example: 27 lbs divided by 12 = 2.25 lbs per week)

This is your weekly weight loss goal.

STEP 3: Calculate how many calories you need to cut each week by multiplying your weekly weight loss goal by 3,500 (the calories in one pound of fat).

(Example: 2.25 lbs multiplied by 3,500 = 7,875 calories)

This is the total number of calories you need to cut each week.

STEP 4: Break down your weekly calorie goal into a daily target by dividing by 7.

(Example: 7,875 calories divided by 7 = 1,125 calories per day)

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This is the number of calories you should cut each day to meet your weekly goal.

Now it’s time to get to work! ?

You can create this calorie deficit by eating less, moving more, or a mix of both.

My personal approach would be to use a combo of kettlebell training and solid nutrition, all specific to you and your goals.

Make sure to track your food intake and exercise daily so you can see what’s working and make adjustments as needed.

Though the steps are simple, the process isn’t easy. There are many details and lifestyle changes that we can’t cover in just one post, which are crucial to achieving your goal.

That’s why I am opening up a few spots for the newest iteration of my “KB Fit Over 40” program where I personally coach you to learn the basics of KB training, build new lean muscle, and lose up to 12 percent of your bodyweight in 12 weeks.

If you are interested in getting my personal help with losing up to 12% of your bodyweight over the next 12 weeks with kettlebells, reply directly to this message with the words “12 IN 12” and I’ll send you the details about my new online coaching program.

You now have the plan to lose 12% of your body weight in 12 weeks.

Good luck, and if you need help, let me know!

-Forest and the FVT Team at KettlebellBasics.net

12-min “Abdominal Armageddon” KB Workout

On By adminIn Kettlebell WorkoutsLeave a comment



Are you curious about the most effective kettlebell exercises for abs?

A recent study conducted by Bret Contreras has provided some interesting insights.

Over 50 ab exercises were put to the test, and the results demonstrated which ones worked best.

I’ll link out at the bottom of this article where you can read about the full results, but the winners for an all-around program that targets the abs, obliques, and low back where:

  • Turkish Get Ups
  • Chin ups, Hanging Leg Raises, or Swiss Ball Crunches
  • RKC Plank, Ab Wheel Rollout, or Bodysaw
  • Kneeling Cable Lift, Tornado Ball Slam, Landmine, or Reverse Hyper

The trick is, not everyone is able to do these exercises because of equipment limitations etc. So what we do in the new Kettlebells for Abs – EVOLUTION course is take the principles, and adapt them so that you can use KETTLEBELLS!

Take the “Abdominal Armageddon” workout for example:

Do the prescribed number of reps of exercise one. Rest 15 seconds. Do the prescribed number of reps of exercise two. Rest 15 seconds. Continue in the same fashion to complete the full circuit; rest for 30-60 seconds and repeat two more times for a total of three rounds:

— Turkish Get Up – 1 / side

— Lying Kettlebell-Anchored Leg Drops – 10 (min 2-sec negative)

— RKC Plank – :20 hold

— Single-Arm KB Swing – 7 per side

If you liked this workout, sign up for Kettlebells for Abs EVOLUTION today at the link below:

–>> Kettlebells for Abs EVOLUTION (new for 2024!)

Let’s keep pushing towards continued training success!

-Forest and the Team at KettlebellBasics.net

PS – See the article referenced in today’s post here -> https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises/

KB Strength Test (300 rep workout inside)

On By adminIn Kettlebell WorkoutsLeave a comment

For those looking to test their strength, kettlebell form, mental capacity, and lungs – check this out:

=> “300” Kettlebell Challenge 3.0

You’ll do a strength (and overall fitness) test at the beginning of the 28 day program – a special 300 rep kettlebell workout.

It gives you a great, measurable starting point. It also helps you set goals for the end.

Then, for the main program program, you do workouts that will help you do better at that original “benchmark” training session – and at the same time, help you with things like:

– Losing fat
– Gaining lean muscle
– Strengthening your core
– Getting more flexible
– Improving overall performance

We even do a different 300 – rep kettlebell workout every week just for fun, and so that you can see your fitness improving along the way.

Check out this sample workout from the program:

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“300” – KB Challenge – BENCHMARK WORKOUT* (week 4)

*Find the demo vids with full exercise breakdowns in the full program HERE

Note: Be sure to record the weight used for each move and the total time it takes you to complete this benchmark workout with proper form. See if you can beat your time from week 1!

*Use the same versions / modifications / etc as week 1

5 1 arm press right (8k women / 16k men)
5 1 arm press left (8k women / 16k men)
15 2 arm KB swings (16k women / 24k men)
10 push ups
10 lunges right
10 lunges left
5 burpees

Complete 5 rounds for time

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Give the program at the link below a try:

=> “300” Kettlebell Challenge 3.0

I look forward to hearing about how you do.

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


PS – The “300” Kettlebell Challenge 3.0 Birthday Sale is LIVE:

=> “300” Kettlebell Challenge 3.0 Birthday Celebration Sale

This program is designed to help you unleash your inner warrior and get a ripped Spartan body, in just 28 days. 

It’s also on sale with some great new bonuses, in celebration of my birthday month! 😉

Details and order now at the link below:

=> “300” Kettlebell Challenge 3.0 Birthday Celebration Sale

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

Isometrics + Kettlebells – Week 3 / Workout 2

On By adminIn Kettlebell WorkoutsLeave a comment

Check out this sample workout from my newest Isometrics + Kettlebells: 4-Week Workout Plan:

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Isometrics + Kettlebells – Week 3 / Workout 2

PART 1  – Do as many reps as you can of exercise 1 in 45 seconds. Rest for 15 seconds. Do as many reps as you can of exercise 2 in 45 seconds. Rest for 15 seconds. Repeat for four rounds total:

  • Single arm KB press (22.5 sec per side) (recommended weight = 16/20k men – 8/12k women)
  • ISO – Warrior III (22.5 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 9 minutes:

  • 8 walking lunges (w/ double KBs at sides) (per leg) (recommended weight = 12/16k men – 8/12k women) (do same leg for consecutive reps this week)
  • 15 recline rows OR 8 one arm KB rows per side (recommended weight = 16/20k men – 8/12k women)
  • :5-:30 ISO – chin up holds (go as long as you can!) OR :15 sec holds at TOP of KB row (try to beat your time from last week!)

PART 3 – Do as many rounds as you can of the circuit below in 8 minutes:

  • 5 one arm KB swings OR 5 high pulls OR 5 snatches per side (recommended weight = 16/20k men – 8/12k women) (challenge yourself to progress!)
  • 8 spider climbs (per side) – add a push up
  • :30 ISO – superhero hold

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Isometrics + Kettlebells: 4-Week Workout Plan

The hook:

Learn how to use the unique combination of kettlebells and isometrics to preserve your joints, forge new lean muscle, and cut your recovery time in half!

Author:

Forest Vance

What you get:

— Kettlebell Isometrics: 4-week training plan
— Kettlebell Isometrics 2.0: Free 4-week bonus plan
— Kettlebell Mobility Challenge: Learn to reduce pain and enhance recovery – free bonus
— Sport Yoga Series 2.0: Access 2022’s special series, originally $99 – free bonus
— Do 5 One Arm Push Ups: Mini course to master this skill – free bonus​​​​​​​

Access to the Kettlebell Isometrics main program:

–> Access to Isometrics + Kettlebells: 4-Week Workout Plan

To your success! –

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

10-minute KB Press/Lunge/Swing + Burpee Finisher

On By adminIn Kettlebell WorkoutsLeave a comment

One of the training formats I love the most for 40-and-ups looks like this:

  • total workout time = approx 30-45 minutes
  • 10-15 minutes (split between warm up and cool down) is flexibility / mobility / movement work
  • 10-15 minutes is dedicated strength work (lower 5-12 ish Rep range, using progressively heavier weights / exercise difficulty / over time)
  • 10-15 minutes is metabolic conditioning work – like the kettlebell finisher I’m sharing with you today

This is the format I use in the training plans I have on sale this weekend for my birthday celebration:

-> Kettlebell Isometrics

-> “300” Spartan Kettlebell Challenge

-> Kettlebell 5×5 Method

Try this 10-minute KB Press/Lunge/Swing + Burpee Finisher at the end of your next strength session, and see just how powerful it can be!

Press/Lunge/Swing + Burpee Finisher

– 5 KB press right

– 5 KB rack lunge right

– 10 1-arm KB swing right

– 5 KB press left

– 5 KB rack lunge left

– 10 1-arm KB swing left

– 5 burpees

Do 5 rounds as fast as possible!

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If you liked this workout, check out the training plans I have on sale this weekend for my birthday celebration:

-> Kettlebell Isometrics

-> “300” Spartan Kettlebell Challenge

-> Kettlebell 5×5 Method

-Forest Vance @ KettlebellBasics.net

“300” Kettlebell Challenge 2.0 (free workout inside)

On By adminIn Kettlebell WorkoutsLeave a comment

“300” Kettlebell Challenge 2.0 – free sample workout: “300” Kettlebell Challenge 2.0

Check out this free sample workout from my “300” KB Challenge, and grab the full program at the link below while it’s on sale
to celebrate my birthday this week: “300” Kettlebell Challenge 2.0

You’ll unleash your inner warrior and get a ripped Spartan body, in just 42 days!

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“300” Kettlebell Challenge – free sample workout

  • 5 1-arm kettlebell Clean and Squat right (12k women/20k men)
  • 5 1-arm kettlebell Clean and Squat left (12k women/20k men)
  • 5 Bottoms Up Kettlebell press right (8k women/12k men)
  • 5 Bottoms Up Kettlebell press left (8k women/12k men)
  • 10/ea Side stepping Kettlebell Swing (20 swings total) (16k Women/24k)
  • 10/total Plank to push-ups (up, up, down, down =1 rep. Make sure to even out which hand leads)
  • 5 1-arm kettlebell racked rear lunges right (12k women/20k men)
  • 5 1-arm kettlebell racked rear lunges left (12k women/20k men)

Complete 5 rounds for time

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Grab the full “300” Kettlebell Challenge program at this link while it’s on sale
to celebrate my birthday this week: “300” Kettlebell Challenge 2.0

-Forest Vance
KettlebellBasics.net

(video) Pull Up Form Tip – Eye Position

On By adminIn General, Tips and Tricks, VideosLeave a comment

Pull ups are one of the best all-around moves for increasing your upper body strength, and overall fitness level.

They are a natural movement pattern of human beings!, not to mention basic and old-school.

When it comes to cranking out more, small form tips like the one we cover in today’s video can make a huge difference.

Today’s tip is about your eyes – that is, where you are looking during the exercise – and how that impacts the position of the rest of your body during the movement, the muscles you end up activating, and the “rhythm” you get into during your set.

Watch the video, try the tip in your next pull up workout, and let me know how it helps!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

PS – If you’re stuck and can’t seem to make progress towards your pull-up goals, odds are you’re 
performing exercises that will NOT improve your ability to perform more pull-ups.

Exercises such as:

– Lat Pull Downs
– Band-Assisted Pull-Ups
– Machine-Assisted “Gravitron” Pull-Ups
– Bodyweight Rows

Do NOT have much, if ANY, carry-over to actually helping you to do more pull-ups.

(Don’t get me wrong – these are fine exercises in their own right, and I use them regularly in my programs!… it’s just 
important to know they they are not necessarily going to help you do more pull-ups, if that is your goal.)

If you want to improve your pull-ups, here’s what I recommend you try instead:

-> the “Physique Zero” Pull Up Progression Method

It’s called the “Physique Zero” Pull Up Progression Method, and it’s actually a free BONUS program you get when
you pick up a copy of the Physique Zero course.

Here’s how it’s set up:

1 – You “test out” at the beginning of the program. This helps you set a starting point, as well as a goal for 
the end of the routine.

2 – You pick the “phase” to start at, depending on if you are just getting started, more intermediate, 
or even more advanced. There are 10 levels total to progress through.

I followed a very similar routine, that used basically identical principles, to take my pull up total from 6
to 13 in about 10 weeks, leading up to the last Tactical Strength Challenge I competed in.

If you are looking to do more pull ups, this is a great resource I recommend you check out…
plus, you get a full at-home bodyweight strength program to go with it!

Details and order now at the link below:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

– Forest Vance
Master of Science, Human Movement
Over 40 Training Specialist
KettlebellBasics.net