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8-minute “Pre-Kettlebell” daily flexibility routine

On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

One thing I’ve been pretty consistent with for the last 9 or 10 years is a daily flexibility routine.

It works WONDERS for:

  • Improving movement
  • Improving energy
  • Improving workout performance

…and SO much more.

Let me tell you, I feel it BIG TIME if I miss. I feel stiffer, more sore, maybe even more injury-prone during my workouts.

Here’s an example of what my daily flexibility series might look like… (this one is actually from the Hyperbolic Stretching 28-day Challenge where you’ll build up to doing the splits):

  • standing straddle w/ alternating toe reach – 3x:10 per side
  • lying piriformis stretch – 3x:10 per side
  • standing forward fold “head to toe” stretch – 3x:20
  • toe flex – 3x:10 per side
  • “drop stance” hip flexor stretch – 3x:15 per side
  • seated straddle split stretch – 3x:15 per side
  • standing quad stretch – 3x:20 per side
  • lying abdominal stretch – 3x:15

*See exercise breakdowns / demos in the full Hyperbolic Stretching 28-day Challenge course HERE

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Gaining flexibility WILL help your kettlebell training, as well as many other areas of life. Incorporate some kind of daily stretching routine to help. I highly recommend the Hyperbolic Stretching 28-day Challenge to help you see the most measureable progress in the shortest amount of time.

To your continued success! –

-Forest Vance, Master of Science – Human Movement, Certified Corrective Exercise Specialist, Kettlebell Expert, Over 40 Training Specialist

Backed By Science – How to Lose Twice As Much Weight

On By adminIn General, Tips and TricksLeave a comment

Today I wanted to talk to you about a study I recently came across (I’ll link it up at the bottom of this article if you want to check it out).

I came across this one putting together our upcoming “12 in 12” KB Transformation Challenge.

In the study, they had participants attend a weekly group session (just like we’re going to do in the 12 in 12) where they did things like encourage calorie restriction and moderate intensity physical activity so that they could lose weight.

Guess what one thing the participants did that lost twice as much weight as the rest of the participants who didn’t?

They kept a food log!

This is really not surprising. Keeping a food record is so critical because it can help you understand your eating habits, your patterns.. it gives us actual data we can look at and then help to improve if we’re not getting the results that we want.. and so much more.

Now in the KB 12 in 12, I’m not gonna force you to do anything, that’s not really how I roll ? I’m just gonna give you suggestions… they’re gonna help you get the best results… and the more the suggestions of mine that you take, the better results that you’re going to get! ?

The 12 in 12 Challenge officially starts tomorrow, January 4th, so if you want to sign up, you still have time, but you got to do it now. Here’s the the link for details and to officially register:

-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

And to sum up, if you want to lose twice as much weight in the same amount of time, keep a food record. It’s backed by science!

-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVanceTraining.com

PS – Another really interesting thing about this piece of research is that participants on average lost a substantial amount of weight, but they were not perfect!

On average:

— They attended 72% of the group sessions
— They reported 117 minutes of moderate intensity physical activity a week
— They kept an average of 3.7 daily food records per week
— They consumed 2.9 servings of fruits and vegetables per day on average

… and everybody still on average ending up losing around 15 pounds!

They DID however put in a solid, honest effort, and did their best.

If you can play full out and do that, I am going to help you get some tremendous results over the next 12 weeks. Details and sign up for the 12 in 12 Transformation Challenge at the link below:

-> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

PPS – Here’s a link to the research referenced in today’s article: https://www.ncbi.nlm.nih.gov/pubmed/18617080

KB / Nutrition Challenge – Jan 2022

On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

I love talking about nutrition!

I’m almost passionate about it as I am about kettlebells 🙂

That’s because when it comes to transforming one’s physique, it’s so often the “master key”, the missing piece of the puzzle.

(BTW – I’m putting on a “12 in 12” – lose up to 12 percent of your bodyweight in 12 weeks – KB Transformation program, starting January 4th! Details and sign up here -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/)

I have been in talks over the last few days with clients here at our Sacramento, CA personal training studio who are participating in the 12 in 12.

One thing I notice with a good percentage of folks is how much they eat out!

Grab breakfast on the go, grab lunch on the go, sometimes grab dinner on the way home.

The thing with this is that it’s just SO hard to eat well and keep your calories to a reasonable level when you’re eating out with such frequency – not to mention the amount of sugar and fat and sodium you ingest, etc

I’ve told a handful of people this over the last week:

Take the month of January, and CHALLENGE yourself NOT to eat out.

If you’re eating out frequently, almost guaranteed this will help you drop a few lbs.

You’ll get a little better at cooking and meal prepping in the process too! 🙂

Now obviously, there is a lot more to hitting your weight loss goals than this one thing.

But it’s the basics like this that are going to help you drop the weight in the long run, not the latest detox or carb cut or whatever else.

Each week of the “12 in 12” Kettlebell Transformation Challenge, we are going to meet as a group and go over little changes and habits that will stack on top of each other and turn you into a lean, mean, 12%-of-your-bodyweight-lighter-machine 12 weeks from now!

Get all the info and reserve your spot now at the link below:

-> FVT KB “12 in 12” Transformation Challenge

Look forward to working with you on this

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

PS – Stop eating out for the month of January, and you could pay for the cost of the 12 in 12 KB Transformation Challenge several times over! Details and sign up here now -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

Lose 12 Percent of Your Bodyweight in 12 Weeks with Kettlebells – EXACT Blueprint

On By adminIn General, Tips and TricksLeave a comment

In today’s post, I am going to give you the EXACT blueprint to lose 12 percent of your bodyweight over the next 12 weeks with kettlebells.

Are you ready?

*We have gotten HUNDREDS of applications for our upcoming “12 in 12” Kettlebell Transformation Challenge starting January 4th. I decided to shoot a video going through your questions, with a link to sign up directly if you are ready to rock. Watch the video and sign up here: https://forestvance.lpages.co/12-in-12-kettlebell-transformation-sign-up/

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Lose 12 Percent of Your Bodyweight in 12 Weeks with Kettlebells – EXACT Blueprint

STEP 1 – Multiply your current bodyweight by .12

(EXAMPLE – I currently weight 225. 225 x .12 = 27)

Your answer is the number of pounds you’re shooting to lose over the next 12 weeks.

STEP 2 – Divide the number you got in step 1 by 12

(EXAMPLE – 27 / 12 = 2.25)

Your answer is the number of pounds you’re shooting to lose each week.

STEP 3 = Multiply the number you got in step 2 by 3500

(EXAMPLE – 2.25 x 3500 = 7875)

Your answer is the weekly calorie deficit you need to create to hit your goal.

STEP 4 = Divide the number you got in step 3 by 7

(EXAMPLE = 1125)

Your answer is the daily calorie deficit you need to hit your goal.

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BOOM!

Now get to work!! 🙂

Create that calorie deficit through either eating less, moving more, or a combo of both, and you’re golden.

Be sure to track your food and workouts daily so that you can see what’s working, what’s not, and tweak things as you go.

On the big picture level, it really is this simple.

However, it’s NOT easy.

There are obviously MANY details left out, much much more than could go into a single blog post.

Not to mention all the lifestyle and habit changes required to make your goal a reality.

That’s why I’m putting on a “12 in 12” Kettlebell Transformation Challenge starting Tuesday, January 4th.

I am going to give you the kettlebell workouts AND diet plans AND lifestyle / habit information AND the coaching and support to help you SMASH your weight loss goals in 2022!

Get all the info and sign up now at the link below:

-> FVT “12 in 12” Kettlebell Transformation Challenge

Now you have the blueprint to lose 12 percent of your bodyweight in 12 weeks.

Good luck!!

If you’re looking for help, check out our 12 in 12 Transformation Challenge.

…and Happy New Year!

-Forest and the FVT Team at KettlebellBasics.net

“12 in 12” Kettlebell Transformation / Week 1

On By adminIn Tips and TricksLeave a comment

Are you looking to drop weight in 2022?

Here’s a simple tip:

Choose one goal per week.

This is EXACTLY what we’re going to focus on – starting week 1! – in our “12 in 12” Kettlebell Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks. (Click here for details and to apply now -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation/)

See, if you tackle everything all at once, it’s easy to get overwhelmed.

But if you focus one goal goal per week, you’ll set yourself up for greater success.

For example, one week, you could make it a goal to get 150 minutes of activity.

The next week, you could make it a goal to cut back on added sugars.

Over time, when we start putting these habits together in a specific, strategic way, we see BIG TIME results, that last!

If you are interested in joining our “12 in 12” Transformation program that will help you lose up to 12 percent of your bodyweight in 12 weeks, we start January 4th. Click here for details and to apply now -> https://forestvance.lpages.co/12-in-12-kettlebell-transformation/

Here’s to making 2022 your fittest year yet!

– Forest and the FVT Team

Forest Vance “12 in 12” Transformation Program

On By adminIn General, Tips and TricksLeave a comment

Exciting news:

I am doing something TOTALLY new for 2022.

We’re calling it the Forest Vance “12 in 12” Transformation…

…the #1 goal of this program is to help you lose up to 12 percent of your bodyweight in 12 weeks!

If you’re interested, enter your best name, email address, and phone number below, and I’ll get back to you asap with all the details:

-> Forest Vance “12 in 12” Transformation Program

I am going to help you lose up to 12 percent of your bodyweight in 12 weeks with the exact workouts, nutrition, and lifestyle blueprint you need to make it happen, AND the accountability to help you stick to it, follow through, and get results.

If you’re interested, enter your best name and email address below, and I’ll get back to you asap with all the details:

-> Forest Vance “12 in 12” Transformation Program

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Russian Kettlebell Instructor
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

12 Days of Christmas Kettlebell Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Happy Holidays!

Here is a fun kettlebell workout you can do to celebrate.

-Forest and the FVT Team at KettlebellBasics.net

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12 Days of Christmas Kettlebell Workout

OPTIONAL – play / sign along to “12 days of Christmas” (Twisted Sister version) while you do the workout

NOTE – Workout is done “accumulation” style:

1 squat jump

then

1 squat jump
2 push ups

then

1 squat jump
2 push ups
3 kettlebell lunges

etc

–

1 squat jump
2 push ups
3 kettlebell lunges
4 side plank lifts (per side)
5 jumping jacks
6 kettlebell swings
7 spider climbs
8 kettlebell side lunges
9 one arm kettlebell rows (per side)
10 high knees
11 kettlebell single leg deadlifts
12 burpees

Kettlebells for Abs – 5 min Upper / Lower Burn

On By adminIn Kettlebell WorkoutsLeave a comment

Thinking about your kettlebell goals for 2022? Start with this Kettlebells for Abs – 5 min Upper / Lower Burn workout!

Perform prescribed number of reps of the first exercise. Taking minimal rest, move on to the next exercise and perform prescribed number of reps. Repeat two more times for a total of three sets of each move:

-1/2 Turkish get up w/ floor press

-“Twisting” V-up with feet over ‘bell

Watch the video where I show you how to do the workout on my Facebook page here -> https://www.facebook.com/KettlebellBasics/videos/604845994169498

Check out my full Kettlebells for Abs program here -> https://forestvance.lpages.co/kettlebells-for-abs/

-Forest Vance, KettlebellBasics.net

KB Holiday Gainz Challenge – week 1 / workout 2

On By adminIn Kettlebell WorkoutsLeave a comment

Are you ready for some Holiday GAINZ!?!

In today’s video, I break down workout 2 for week 1 of the 28-day Kettlebell Holiday Gainz Challenge:

(I do a video like this breaking down and explaining every single workout in the entire program.)

Give the workout a try, and then sign up to join me at the link below:

-> https://forestvance.lpages.co/28-day-kettlebell-holiday-gainz-challenge/

Hurry, this is the last day to sign up!

-Forest and the FVT Team

Kettlebell ITRs – Sample Challenge Workout

On By adminIn Kettlebell WorkoutsLeave a comment

Kettlebell ITRs

Kettlebell ITRs (individually timed rounds) are a POWERFUL tool to help you get better results.

Here’s how they work:

1 – Take a pair or circuit of exercises.

We’ll use a sample from our upcoming Kettlebell Holiday Gainz Challenge as an example – 1 arm KB presses and tactical lunges.

2 – Do the prescribed number of reps of each / all exercise(s) as fast as possible.

Using the same example, you’d complete the superset below for time:

  • 5 KB presses per side (recommended weight = 8/12k women, 16/20k men)
  • 8 KB tactical lunges per side (recommended weight = 8/12k women, 16/20k men)

3 – Rest and repeat for desired number of rounds. Try to match or beat your time on each round.

In our example, we rest for 60 seconds, then repeat three more times for a total of four rounds. We’d be sure to time ourselves and strive to match or beat our time on round one on rounds two, three, and four.

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Why are kettlebell ITRs so powerful?

It’s a similar approach to workouts you’ve probably tried before, but also just different enough that it pushes you out of your comfort zone, and you get next-level results.

It’s also pretty versitile, and can be used for a variety of different goals. Whether we’re going for conditioning or lean muscle gain, we can change key factors like volume, intensity, rep ranges, and rest periods to make that happen.

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Kettlebell ITRs – Sample Challenge Workout

Give this full Kettlebell ITRs – Sample Challenge Workout a try:

PART 1 – Do one warm-up set, then three individually timed sets of:

8 step ups with KB in suitcase position per side (suggested weight = 8 to 12 k women / 12 to 16k men)
:15 side plank hold per side

PART 2 – Do one warm-up set, then three individually timed sets of:

8 walking tactical lunges per side (suggested weight = 8 to 12 k women / 16 to 20k men)
5 one arm KB presses per side (suggested weight = 8 to 12 k women / 16 to 20k men)

PART 3 – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Do three rounds total:

Front plank hold
Jumping jacks
Double KB farmer carries (suggested weight = 16 to 20 k women / 24 to 28k men)
Seal jacks

…then go sign up for my upcoming 28-day Kettlebell Holiday Gainz Challenge at the link below:

-> 28-day Kettlebell Holiday Gainz

Look forward to working with you!

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