A lot of people think they have to deprive themselves to reach their fitness goals.

And while it’s true that you can’t just eat whatever you want…

…there absolutely IS a way to eat the foods you enjoy, and still get the fat loss results you desire.

A lot of times, it’s just about making some small tweaks to your favorite recipes.

Take these protein oatmeal pancakes for example.

As I write this message, it’s New Year’s Day 2021!

We just finished a big family breakfast, and now we’re all resting for a few before heading out for a walk.

So figured I’d take a second to share this receipe.

I made these pancakes and, as usual, it was a hit!

And, it was a healthy and nutritious breakfast for everyone to start the day:

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Protein Oatmeal Pancakes

1 cup oatmeal (dry)
1/4 cup 1% milk
1/4 cup greek yogurt
1 tbsp coconut oil
1 egg
1/2 tsp ground cinnamon
1/2 tsp salt

Blend ingredients for about 30 seconds

Measure out 1/4 cup of “batter” for each pancake; makes 4

Nutrition breakdown (for all ingredients / all 4 pancakes):

485 kcals
23 g protein
19 g fat
57g carb

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In the meal plan you get with my new Kettlebells for Abs program, you get dozens more recipes / meal ideas like this.

You will be surprised at the things you can eat, and still get the results you are looking for.

You’ll find ideas for:

• Quesadillas
• Turkey Sandwiches
• Chicken Burritos
• Turkey Tacos
• Pesto Pasta

And many more!

All fit within the meal plan to get you the abs you desire.

Get the full 28-day KBs for Abs PLUS the “Easiest, Fastest Fat Loss Meal Plan EVER” bonus FREE at the link below:

-> KBs for Abs + “Easiest, Fastest Fat Loss Meal Plan EVER”

…and here’s to a great start to your New Year’s abs goals!

-Forest and the FVT Team @ KettlebellBasics.net

Tactical operators are in amazing shape.

They are athletic, lean, strong… and they obviously perform at a very high level!…

…but if you look at their actual training, it’s the OPPOSITE of what most people think.

They do NOT spend a lot of time at the gym, pumping up their muscles like a bodybuilder.

Because if they did, they might end up gaining muscle, but they would also get too bulky. They’d lose overall athleticism. And they wouldn’t be as able to perform at a high level in what they have to do in their daily jobs.

Most people I’ve talked to also prefer this lean, athletic, functional look.

And that’s what this training plan is all about:

=>> Tactical Muscle

You’ll do workouts like this (video breakdowns, exercise explainations, much more in the full program):

Black OPs mass Protocol – Strength Block B – Monday workout – week 1

– A Double leg bounding 3 x 3 X 90 sec

– B “Cluster” KB front squat 5 x 1 (5) 30 x 0 3 min

– C1 Swiss ball leg curl OR lying hip ext w feet on bench 4 x Max reps
– C2 Weighted sit up 4 x 8 – 10 3010 90 sec

Or this!

10 min “Tactical Muscle” Pull Up-Push Up-Sit Up Super Series 

A – Pull up super series:

– Wide Grip / Medium Grip / Narrow Chinups
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete

B – Push up super series:

– Narrow feet elevated pushup / Narrow feet flat pushup / Wide feet flat pushup
– 10 seconds rest between each position
– 2x Max Reps
– Rest – 3 mins after complete

C – Sit up super series:

– V-Ups / Situps / Front Plank (1 min)
– 10 seconds rest between

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See the way the Tactical Muscle program is all set up, and what makes it unique, at the page linked below:

=>> Tactical Muscle

It’s a whole training system, and it includes:

• the Tactical Muscle System
• 4 week “Black Ops Arms” specialization program
• 7 Day Testosterone Solution
• the Alpha Status Handbook

GET – the Tactical Muscle system

To sum up, if you want to look and perform like a tactical operator, you need to make sure your training is structured properly, and that every workout you do gets you a little closer to your goal. This program will help you do just that.

To your success!

-Forest Vance
KettlebellBasics.net

A kettlebell basics newsletter reader asks:

Is it okay to wear gloves during kettlebell workouts?

My answer:

I do not recommend it.

Here are four reasons why:

1 – The gloves can keep the kettlebell from moving around the hand properly. Especially if you are doing higher-rep ballistic moves where the ’bell rotates around your hand multiple times—cleans, snatches, etc.—the gloves will really get in the way.

2 – If you DO try to attempt to use gloves and get into serious kettlebell training as described in reason 1, the gloves can actually “bunch up” and end up digging into your hands even MORE.

3 – Gloves can hinder the sensory connection from the hands to the brain. You won’t feel what the weight is doing and exactly what is happening during your workout, and it won’t be as good.

4 – They look kind of lame — so tough it out.

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Little mistakes like these – which LOTS of people make, and it’s not their fault, because they didn’t know! – can make ALL the difference when it comes to getting you results.

Things like:

-What exercises to substitute if you’re working around an injury, and why

-How to select the proper kettlebell weight for specific exercises

-Best practices for integrating kettlebell training with other exercise modes (running / lifting / etc)

But there is good news. I have a handful of spots that have opened up in my “KB Fit Over 40” personalized coaching program.

With this program, not only do I customize a training plan that is 100% specific to you and your unique goals… I am there any time you need me to answer questions on topics like we covered today, and many more.

But spots are VERY limited – so if you are interested, fill out your application form ASAP at the link below:

=> Apply to Work with Forest – “Fit Over 40” Kettlebell Coaching Program

Talk soon –

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

In 2019, Biden said that if Trump questioned him on his mental status on the debate stage, he’d challenge him to a push up contest.

Who do you think would win?

I’m guessing Biden could and would win – if the contest were held today, with no advance notice…

…but if you gave Trump 30 days to prepare, who knows?

I wouldn’t bet against him!

Particularly if he had access to the “30 Days to 100 Push Ups” plan at the link below:

30 Days to 100 Push Ups (free bonus)

The “30 Days to 100 Push Ups” plan is a free bonus you get with the at-home bodyweight-only program for strength and muscle I just linked up.

Because completing 100 push-ups in a row is a badge of honor for anyone who want to get in shape.

But if you’re like most guys, you probably never actually think you can do it.

However, with the “30 Days to 100 Push Ups” plan, you can be well on your way to “achieving the impossible” in less than a month…

When you stand up from completing all 100 pushups, you’ll have a chest as tough as a brick house. Arms that’re thick and pumped. All because you took this unique bonus seriously, and became a pushup machine.

Get the “30 Days to 100 Push Ups” plan and the home bodyweight training guide by clicking here now.

And here’s to your continued success!

-Forest Vance
Master of Science, Human Movement

If you want to be strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time…

…then you need to take what I’d call an “all-around” approach to fitness.

In other words, you need to devote roughly equal attention to:

1 – Cardiovascular Endurance
2 – Muscular Strength
3 – Muscular Endurance
4 – Flexibility
5 – Body Comp

And kettlebells CAN be the perfect tool for the job!

But frankly, though many people they SAY they want the results I just described, the training they are doing is not going to get them there.

The first common mistake I see is people making is doing these high-intensity, metabolic resistance training-type kettlebell workouts, and then basically doing and nothing else.

That will build your cardio endurance, and muscular endurance, and body comp to a degree, but you’re largely neglecting the muscular strength and flexibility aspects. And if you diet sux, you’re not going to get much progress on the body comp either.

Second common mistake. People focus largely on cardio endurance. They run, or cycle, or whatever else regularly. But they neglect pretty much all the other things on the list above, so they end up weak and tight. And again, since their diet is not that great, they also are a little overweight.

Third one. (This is what I tend towards if I’m not careful.) Main focus is TOO much on strength training. People end up very strong. But they can’t walk up a flight of stairs without getting winded, or bend down and touch their toes. And again, they are carrying too much bodyfat.

So how do we fix this?

How do we get strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time?

You need to devote roughly equal attention to cardio, strength training, muscular endurance, flexibility/mobility, and body comp (nutrition).

You can 100% do this with kettlebells!!

For example, in our 28-day 1000 KB Challenge 2.0:

• We give you two workouts per week that give you a mix of strength work and muscular endurance
• We give you one workout per week that’s more of a muscular / cardio endurance focus
• We give you two or three “bonus” conditioning workouts per week that are more focused on cardio endurance
• We give you a complete warm up and cool down each day to address flexibility and mobility and better movement
• We give you a complete diet plan to follow to make sure you can drop fat and get the best possible results from your hard work with the kettlebells

And whether you follow my program or another one, it’s all good.

The main thing I want you to take away from today’s message is this:

If you want to be strong, in good cardio shape, and move well… AND, feel confident in a swimsuit!… ALL at the same time…

…then you need to take what I’d call an “all-around” approach to fitness.

In other words, you need to devote roughly equal attention to:

1 – Cardiovascular Endurance
2 – Muscular Strength
3 – Muscular Endurance
4 – Flexibility
5 – Body Comp

More info on the 28-day Challenge here.

…and here’s to your success in 2020 and beyond!

-Forest Vance
Kettlebell Expert
KettlebellBasics.net

Tomorrow is officially week 1, day 1 of the 28-day 1000 KB Challenge.

Will you be joining us?

Save your spot now at the link below:

=> https://bit.ly/1000kb2020

Here are 10 reasons you should sign up, if you haven’t already:

1 – You want a challenging, intense training program… but one that is also designed with the specific goals and considerations of the 40+ age group in mind

2 – You find yourself moving away from barbell/gym training, and moving towards kettlebell/bodyweight – type modes

3 – You are looking for a program that will help you maintain / gain strength, while at the same time, improving “functional fitness”, and avoiding injury

Join us now at the link below:

=> https://bit.ly/1000kb2020

4 – You want to improve core strength so that you can reduce back pain

5 – You want to improve your cardio conditioning

6 – You know that you need to be incorporating stregnth trianing into your workouts so that you can strengthen your bones

7 – You want to improve skin elasticity

Sign up now at the link below:

=> https://bit.ly/1000kb2020

8 – You want to learn how to do more pull ups in 30 days with the FREE copy of my “30 Days to More Pull Ups” plan you get on sign up

9 – You want to learn how to incorporate the basic barbell lifts into your HIIT-based program for more strength gains with the FREE copy of my “Barbell Basics” plan you get on sign up

10 – You want a blueprint for rapid fat loss with the FREE copy of my “28-day Nutrition Reset” you get on sign up

Sign up now at the link below, and instantly get access to all the materials you need to get started right away:

=> https://bit.ly/1000kb2020

Look forward to working with you!

-Forest Vance and the FVT Team