Today, I want to talk about a common issue that can sabotage people new to the keto lifestyle – what I call “Sneaky Carbs”.

It’s very important to keep your carbohydrate intake low on the keto diet. The exact number varies depending on the source, but a good guideline is that you should consume 50 grams or less of carbohydrates daily to stay in ketosis. If you’re regularly kettlebell training, you may be able to get away with consuming slightly more carbs, but 50 grams is still not much. And it can add up quickly!

That’s why you have to be careful for hidden, “Sneaky Carbs” in certain foods that may SEEM keto-friendly, but are actually loaded with sugars.

Here are 5 of some of the worst and most surprising examples:

1 – Milk substitutes (almond milk / soy milk etc)
2 – Yogurt
3 – Salad dressing
4 – BBQ sauce
5 – Protein bars

To be successful on the keto diet, you need to understand what you’re eating. That means looking at the nutrition facts for everything you eat and drink.

It can be a bit of work in the beginning, but it does get easier with practice. And this is crucial for success because small tips and tricks like this can make all the difference between success and failure.

-Forest Vance, KettlebellBasics.net

PS – If you want to give the keto diet a go, I recommend the course at the link below:

-> 28 Day Keto Challenge

This program will give you a complete, step-by-step plan of exactly what to do. A big reason I see people fail is lack of planning, and this course will give you:

— Diet basics
— Meal plans
— Tips for curbing cravings
— How to stay in ketosis
— How to calculate your macros
— Beating the keto flu
— How to incorporate intermittent fasting with keto
— How to deal with social situations on keto

…and much more!

The keto diet can be a way to jumpstart your weight loss journey. If you’re thinking of trying it, having a plan is crucial for success, so I highly recommend checking this out:

-> 28 Day Keto Challenge

Sandbag training is a powerful way to level up your strength and get shredded quickly!

The great part about it is that it’s also a lot of fun.

Now, if you don’t have access to an actual sandbag, there’s no need to worry. We can easily replicate the same workout with a duffel bag.

To make things simple, I personally would just use one of these free duffels (I use mine every day!) and fill it with some light weights or anything that has some weight to it that will give you a bit of challenge.

20-minute Duffel / Sandbag 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

If you’re looking for a different type of workout, check out this great fat-burning and muscle-building 20-minute duffel/sandbag session!

Plus, we’ve got a special free offer on EVATEC Duffel Bags – just click the link below:

-> Free EVATEC Duffel Bag Offer (you just pay shipping)

Here’s to your success! –

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

I have something a little different to share with you today. I found a really interesting new product, and wanted to pass along the word:

–>> Etee Reusable Food Wraps

There are lots of reasons to use them, but a big one that relates to your kettlebell and strength training is that they’re good for your testosterone levels. Studies show that chemicals in plastic products can mimic estrogen in the body and cause lower test levels, which is bad news for muscle gain, fat loss, energy, libido, and more. 

If you’re trying to be healthier and avoid using plastic sandwich bags, these reusable wrappers are also perfect for you. I know I was constantly using them and creating unnecessary waste. But with these, you can just wrap your food up and be on your way. So convenient and eco-friendly!

You might not have thought of this, but plastic products could be killing your kettlebell goals! These wraps can help. Check out the link below to learn more and let me know how they work for you if you decide to give them a try:

–>> Etee Reusable Food Wraps

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

PS – Etee Reusable Food Wraps make a great gift, ship for free, and come with a 90-day 100% money-back guarantee:

–>> Etee Reusable Food Wraps

Apparently, the term “Black Friday” started because people would call out of work on the day after Thanksgiving to have a 4-day weekend.

In the mid-1970s, retailers started to use the term to describe the busiest shopping and traffic day of the year.

These days, Black Friday is when people crowd into stores in search of the best sale prices.

Luckily for you, the KettlebellBasics Black Friday sale is 100% online, so you won’t have to deal with any crowds!

=> KettlebellBasics Black Friday sale

At the page linked above, you’ll find:

– Kettlebells for Abs at 47% off  – Double your core strength, fix your posture and FINALLY get a six-pack
– Kettlebell-Bodyweight Strength Training at 47% off – Discover the “3/7” method for 75% more gains in half the time
– Lifetime Kettlebell Fitness at 47% off – Improve your ability to do what you love, eliminate the pain of getting older, and feel up to 20 years younger
– Bodyweight Beast Building at 47% off – 6 week bodyweight-based workout plan for strength and conditioning
– My best-selling training plans, one year of 28-day KB Challenges, and a physical copy of my CORE Kettlebell book at an EXTREME discount

…plus many more!… with big savings on them all.

Set yourself up for kettlebell success in 2023!

But the sale is going this weekend ONLY, so be sure to pop over and grab the programs you want now:

=> KettlebellBasics Black Friday sale

Have a great holiday weekend, and happy training!

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

The Tense-Relax Method is a quick way to gain muscle flexibility. You alternate between tensing and relaxing muscles in a certain sequence. It’s one of the big things emphasized in the Hyperbolic Stretching program that helps you do the full splits in 28-30 days without a warm up.

I’ll give you a brief explanation of what’s going to happen in your body as you go through the stretching exercises – then go check out the full routine here:

1- First, get into your stretching posture and stretch as far as you can go.

What happens here is that the myotatic reflex takes over and makes the stretched muscle tense, so you can’t stretch any further.

But with the Hyperbolic Stretching method, you consciously tense the already stretched muscle… and then something called the reverse myotatic reflex happens. This means your neuromuscular system will let you stretch a little further.

2- After a few seconds, release the conscious tension and move about half an inch further into the stretch.

3- Then, tense the stretched muscle again consciously, and another reverse myotatic reflex will occur.

4- Once again, release the tension and move a bit further into the stretch.

5- Repeat one or two more times until you reach your maximum stretch.

#

What you’re really doing with the tense-relax protocol is affecting and changing your neuromuscular memory system.

After a few weeks, your body will relearn and replace the old tension reflex with a reversed-tension reflex, making it possible to stretch all the way down to a full split.

The precise exercises you need to do, how to do them, how often, and much more is in the full program.

But hopefully today’s article gives you a better understanding of how the Tense-Relax Method works and why it’s so successful in producing quick results.

Click here to check out the Hyperbolic Stretching program now.

And all the best with your success!

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

I can’t live without my daily flexibility routine. It does wonders for improving movement, energy, workout performance, and so much more.

I’ve barely missed a morning stretch in the last 10 years, and I can tell you from experience – when I miss it, I feel it! I’ll feel stiffer, more sore, and like I’m 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 with 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

*For exercise breakdowns and demos, check out the full Hyperbolic Stretching 28-day Challenge course here.

Flexibility will help your kettlebell training, and in many other areas of life. Incorporate a daily stretching routine to see the best results in the shortest amount of time. I highly recommend the Hyperbolic Stretching 28-day Challenge. Click here to try it now.

To your continued success!

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