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KB Basics Favorite Recipes – Homemade Protein Bars

On By adminIn Tips and TricksLeave a comment

I love protein bars!

I could easily eat two or three per day.

Problem is, a lot of commercial protein bars are LOADED with sugar, and typically cost 3 or 4 bucks each.

So, today I wanted to share a homemade protein bars recipe with you from super fitness cook Dave Ruel, author of the Anabolic Cookbook.

It’s one of my favorites, and it’s a perfect grab-and-go snack for after your kettlebell workout, or any time.

These have all the good stuff, and none of the bad. Plus, they cost less than 50 cents per bar to make!

Enjoy:

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KB Basics Favorite Recipes – Homemade Protein Bars

Makes 5 Bars

Ingredients:

— 6-8 scoops chocolate protein powder

— 1 cup oatmeal

— 1/3 cup natural peanut butter

— 3 tbsp honey

— 1/2 cup 1% milk

— 3 tbsp crushed peanuts

Directions

— Mix together the protein powder, oatmeal, peanut butter, honey and milk.

— Form into 5 bars and then roll in the crushed peanuts to finish.

— Place in the fridge for about 30 mins

Nutritional Facts

(Per Serving – 1 Bar)

— Calories: 452

— Protein: 50g

— Carbohydrates: 36g

— Fat: 12g

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Have a great day,

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

PS – Dave Ruel’s Cookbook features many protein bar recipes and over 200 “Anabolicious” step-by-step, easy to make recipes, so you will never be bored with your diet again:

-> Anabolic Cooking

You will become a chef in no time, and will keep your family and friends healthy along the way!

This cookbook will help you reach your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals.

And it’s more than just a cookbook, email address… “Anabolic Cooking” is a complete nutrition guide full of Cooking tricks, Nutritional Tips and Dieting Strategies.

Make sure to go grab your copy at: -> Anabolic Cooking

YGIG – Valentine’s Kettlebell Partner WOD

On By adminIn Kettlebell WorkoutsLeave a comment

You are going to love putting your partner to the test with this YGIG – Valentine’s Kettlebell Partner WOD! 

Workouts like this are also a great way to bond with that special someone in your life.

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YGIG – Valentine’s Kettlebell Partner WOD

Person one completes all reps of exercise one while person two rests. 

Then, person two complete all reps of exercise one while person one rests.

Repeat exercises two and three in the same fashion / style.

Go back to exercise one and get as many rounds as you can of the sequence in 15 minutes:

– 3 one arm KB swings (beginner) OR 3 KB snatches per side (intermediate / advanced)
– 6 burpees (beginner) OR 6 side-to-side burpees (intermediate / advanced)
– 9 bodyweight squats OR 9 KB goblet squats (intermediate / advanced) 

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If you liked this workout, grab a friend and sign up for the 28-day KB-ISO Challenge! You’ll get a complete training plan you can do together. Info and sign up here (hurry, we officiallys start today, Monday, February 14th) -> https://forestvance.lpages.co/28-day-kb-iso-challenge/

– Forest and the Team at KettlebellBasics.net

10-Minute Kettlebells + Isometrics Finisher

On By adminIn Kettlebell WorkoutsLeave a comment

Follow along with me today and try this new 10-minute kettlebells + isometrics finisher!

All you’ll need is a plyo box (ideal, but not required) and a KB or two.

10-Minute Kettlebells + Isometrics Finisher

Do 4 rounds for time of:

— 5 KB box goblet step ups (see video for progressions)

— 5 one arm KB swings / KB high pulls / KB snatches per side (see video for progressions)

— :30 bodyweight / weighted iso squat hold (see video for progressions)

If you liked this video, your next step is easy – try my 28-day KB-ISO Challenge – we start Monday, February 14th:

-> 28-day KB-ISO Challenge – try one week for $1

And here’s to your continued success! –

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

KB-ISO Challenge – Week 1 / Day 1 (sample workout)

On By adminIn Kettlebell WorkoutsLeave a comment

Check out this sample workout from our upcoming 28-day KB-ISO Challenge!

We’re going to combine the fat-shredding, lean-muscle-building, cardio-cranking benefits of kettlebells with isometrics!…

…so that you can gain even more strength, endurance, and stabilization…

…all while enhancing recovery and preserving your joints:

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KB-ISO Challenge – Week 1 / Day 1 (sample workout)

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 three rounds total (10 mins):

— Single OR Double KB squat
— ISO – side plank (22.5 sec per side)

PART 2 – Do as many rounds as you can of the circuit below in 7 minutes:

— 5 KB goblet step ups OR 5 alternating KB goblet lunges
— 10 squat jumps
— 15 two hand KB swings
— :30 ISO – lunge hold per side (do at least one set of each – bottom / middle / top of of lunge)

PART 3 – Do as many rounds as you can of the circuit below in 7 minutes (10 mins)

— 15 double KB floor press
— 15 recline rows OR 8 one arm KB rows per side
— 5 burpees
— :30 ISO – push up hold (do at least one set of each – bottom / middle / top of of push up)

*Check out the full program HERE for video breakdowns / demos of each move

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If you want faster results in less time, sign up for my upcoming 28-day KB-ISO Challenge now at the link below:

-> 28-day KB-ISO Challenge

Look forward to working with you! –

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

Kettlebell-Iso Challenge (sample workout)

On By adminIn Kettlebell WorkoutsLeave a comment

Kettlebells burn fat, build lean muscle, and crank your cardio. 
Isometrics help with stabilization, recovery, and require zero equipment.

It’s like a match made in heaven! 🙂

That’s why we’re doing a 28-day “Kettlebell-Iso” Challenge, and registration opens February 8th.

Stay tuned!

While you wait, try this sample workout:

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Kettlebell-Iso Challenge (sample workout)

CIRCUIT #1 – Complete 3 rounds of the circuit below. Rest 30 seconds between exercises. Rest approx 45 seconds between rounds:

1 – KB Goblet Squat – 10 + Bodyweight Squat Hold – 20 seconds
2 – KB Push Press w/ 4 second Eccentric Lower – 5 each side
3 – Hand to Hand KB Swing – 10 each side

CIRCUIT #2 – Complete 3 rounds of the circuit below. Rest approx 30 seconds between rounds.

1 – Superman Push-Ups + Holds (no rest between transitions)
Bottom of Push-Up Hold – 30 seconds
Superman Push-ups – 10 total

2 – Eccentric Mixed Grip Pull-ups, 5 count lower – 4 each side 
OR Recline
Rows – 15 
OR KB Rows – 10
(only rest long enough to transition)

3 – Towel KB Biceps Curls – 15 

FINISHER – Complete exercise A and B back-to-back without rest. Rest 30 seconds before moving to the next set of exercises. Rest 45 seconds between rounds. Complete 3 rounds:

1A – Mountain Climbers – 30 seconds
1B – Box Plank Row – 30 seconds
2A – Plank to Push-up Burpees – 30 seconds
2B – Hollow Hold – 30 seconds

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If you liked this workout, stay tuned! Registration for the 28-day “Kettlebell-Iso” Challenge opens tomorrow, February 8th, 2022.

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

5 Minute Kettlebell Mobility / Flexibility Routine

On By adminIn UncategorizedLeave a comment

Grab your kettlebell, and follow along with me as we do this 5 Minute Kettlebell Mobility / Flexibility Routine.

You can do this before your workout to get warmed up, or at any time to stretch out and mobilize your entire body.

I learned it at the first RKC certification I attended in 2009 from Pavel, and I’ve used it as as staple of my kettlebell training since.

You’re going to do three exercises (watch the video to see how to do them):

— “Prying” Squats

— “Pumps”

— Kettlebell Halos

If you liked this video, your next step is easy – get started on the full 7-minute Flexibility program at the link below:

-> 7-minute Flexibility

And here’s to your continued success! –

– Forest Vance – Master of Science, Human Movement – Certified Corrective Exercise Specialist – KettlebellBasics.net

Kettlebell Clean and Press – 3 Tips!

On By adminIn Basic Kettlebell Drills, Tips and Tricks, VideosLeave a comment

Kettlebell Clean and Press

Here are three tips for a better Kettlebell Clean and Press:

1 – Keep the arc of the ‘bell close to your body

2 – Make sure you’re in a good rack position

3 – Press yourself away from the KB into the ground

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New and Updated for 2022 – Get one week of my “300” Kettlebell Challenge workouts – 100% free!

– https://bit.ly/300kb2free

You’ll unleash your inner warrior and build a Spartan body, in about 20 minutes with a single kettlebell. Click the link for instant access!

– https://bit.ly/300kb2free

7 Minute Stretching Routine

On By adminIn General, Tips and TricksLeave a comment

Increased flexibility is hugely important for health, particularly as we age.

In going through my friend Logan Christopher’s new 7-Minute Flexibility course, I came across a little review he did of some scientific literature, and wanted to share!

(Links to studies referenced can be found on this page):

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Why Stretch? – What the Evidence Says

— Lack of flexibility is associated with atherosclerosis or arterial stiffness leading to stroke and heart disease (independently from other variables) [1]

— Just four weeks of stretching in middle aged men reduced this arterial stiffness [2]

— Obviously, physical activity in general (strength and cardiovascular fitness) is associated with less all-cause mortality, meaning dying from any cause at all [3]

— Being able to sit on the floor and stand up from it without the use of hands, which takes a combination of flexibility, coordination and mobility makes people die less [4]

— Stretching the calf muscles alone improved endothelial function and ability to walk…which walking ability in turn also reduces all-cause mortality [5,6]

— And, while only a mouse study it is worth sharing, that stretching reduced cancerous tumor growth because of lowering inflammation and fibrosis! [7]

— This may because mechanoreceptors in the cells, even the nucleus and genetic expression are changed via physical forces on the body! [8]

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The main take-away from today’s message is that flexibility should be at the TOP of your fitness priority list as you age!

Be sure to incorporate some kind of stretching as part of your regular routine.

If you are looking for a simple, quick, and effective program to get started, check out my friend Logan Christopher’s 7-minute Flexibility:

-> 7-minute Flexibility

To your success! –

-Forest Vance
Master of Science, Human Movement
Cerified Sport Yoga Instructor
KettlebellBasics.net

FVT Personal Training – Get the T-Shirt

On By adminIn General, Tips and TricksLeave a comment

Whether you train at our Sacramento, CA studio…

…or you work with Forest in his online kettlebell coaching program and/or follow one of his workout plan(s)…

You might be interested in this limited-edition, one-time FVT Personal Training T-Shirt run!

Click here for details and to place your order now ->  https://forestvance.lpages.co/fvt-t-shirts-2022/

Hurry! Deadline to order is Monday, February 7th.

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

20-min Zero-Equipment / Bodyweight-Only Circuit

On By adminIn General, Tips and TricksLeave a comment

*If you want to add slabs of lean muscle and improve your functional, usable strength… all while taking it easy on your body and joints… pick up your copy of Bodyweight Beast at the link below. It’s on sale now, new and updated for 2022:

-> Bodyweight BEAST (new and updated for 2022)

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

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20-min Zero-Equipment / Bodyweight-Only Circuit

Get as many rounds as you can in 20 minutes of:

— 50 Seal Jacks
— 8 Side Plank w/ Hip Lift (per side)
— 15 Total Body Extensions
— 12 Plank Jacks 
— 10 Alternating Reverse Lunges (per side)
— 8 Burpees