Today’s kettlebell workout is named for July 4th, 2023, the 247th anniversary of the independence of the United States of America.
Give this one a try before the festivities – and if you like it, click here to try our strength-driven fat loss personal training program specifically designed for men and women aged 40 and up -> https://forestvance.wufoo.com/forms/mko7zxj1v0e4d4
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4th of July Kettlebell Workout – The “247” Challenge
PART 1 – Do three rounds of the circuit below for time:
– 5 one arm KB press per side (8k/12k women – 16k/20k men) – 8 KB suitcase lunge per side (8k/12k women – 16k/20k men) – 12 one arm KB row per side (8k/12k women – 16k/20k men) – 10 burpees
PART 2 – After resting for a minute or two, finish the workout with 67 two-hand KB swings (12k/16k women – 24k/28k men) in as few sets as possible.
Over the first 8 weeks of the 12 in 12 Challenge, we’ve covered a lot of ground!
We’ve gone into depth on:
Calories
Protein
Fat
Carbs
Meal planning
Meal prepping
Easy, healthy recipes
Healthy eating tricks, tips, and hacks
In the last 4 weeks, we’re going to go into some advanced strategies – things like carb cycling, intermittent fasting, reverse dieting, and more.
There is a REASON we’re going into the “advanced” stuff NOW, and not at the beginning of the Challenge!
The foundations of long-term, regular healthy eating are what we covered in the first eight weeks.
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CUTTING CARBS
For your final month or so of the Challenge, I want you to drop your carbs. Start with cutting by .25 grams per pound per day. That should get your weight moving downwards again.
Each time you plateau, you’re going to do this again, until we hit .5 grams of carbs per pound of bodyweight per day.
EXAMPLE – I currently weigh around 230. If I was cutting, I’d start at around 2700 calories per day, 40% of those coming from carbs, or around 270 grams.
LUNCH – 1 cup rice cooked + 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + banana + 25 almonds
DINNER – 1.5 potatoes + 5 oz lean beef + 1 cup broccoli
Once my weight plateaued, I’d cut .25 grams of carbs per pound of bodyweight per day – or 58 grams of carbs per day. I’d probably do this by just chopping out starch from my last meal of the day:
LUNCH – 1 cup rice cooked + 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + banana + 25 almonds
DINNER – 5 oz lean beef + 1 cup broccoli
I’d hold here until my weight plateaued again, and then I’d cut .25 grams of carbs per pound of bodyweight per day AGAIN. I’d probably do that by chopping out starch from second meal of the day.
*If you like today’s healthy, high-protein, easy-to-make recipe, reply to this message and let us know! We’re working on a BRO MEALS cookbook, but I want to make sure it’s worth putting together 🙂
*Sign up for our 3-session PT Jump Start, and we’ll do these calculations specifically for you, plus show you how it actually looks and breaks down in your daily meal planning. More info here –>> https://forestvance.wufoo.com/forms/z1ixdmzy1owstoa/
Carbohydrates are not evil.
We need them as our body’s main source of energy.
They help fuel your brain, kidneys, heart muscles, and central nervous system.
The KEY with carbohydrates is getting the RIGHT AMOUNT! Typically, the less active you are, the lower percentage of your diet needs to come from carbs.
Here’s a simple equation to figure out your needs:
Total kcals – Protein kcals – Fat kcals = Carb kcals
EXAMPLE:
Female
160 pounds / 73kg
Daily calorie target = 1920
Daily protein target = 131 grams / 524 kcals from protein
If all this seems to complex, don’t worry. We’re here to help! Sign up for our 3-session PT Jump Start, and we’ll do these calculations specifically for you, plus show you how it actually looks and breaks down in your daily meal planning. More info here –>> https://forestvance.wufoo.com/forms/z1ixdmzy1owstoa/
Oatmeal is a breakfast favorite and it’s easy to make it high in protein. Let’s keep things simple and delicious with this recipe!
Ingredients:
1/2 cup of quick oats
1 cup of milk (you can use any type – cow’s milk, almond milk, or soy milk)
1 scoop of your favorite protein powder
1 tablespoon of honey or maple syrup (optional, for sweetness)
Instructions:
Cook the Oats:
In a pot, combine the oats and milk. Stir them together.
Put the pot on the stove and turn the heat to medium.
Let the mixture cook, stirring occasionally so it doesn’t stick to the pot. This should take about 5-10 minutes. You’ll know it’s done when the oats are soft and the mixture is thick.
Add the Protein:
Turn off the heat and add the protein powder to the pot.
Stir well until the protein powder is completely mixed in. Be sure to check for any clumps of powder.
Sweeten it Up:
If you want, add the honey or maple syrup and stir it in.
Serve It Up:
Pour your high-protein oatmeal into a bowl and let it cool for a few minutes before eating.
Approximate Totals:
Calories: 417
Protein: 37g
Carbohydrates: 59g
Fat: 4g
This high-protein oatmeal is a filling and nutritious way to start your day. Enjoy!
We have a special series of seven workouts this summer at our FVT Sacramento. It’s part of our Saturday morning boot camp that starts at 9am. The first workout starts this Saturday, June 3rd and goes on every Saturday until July 15th.
These workouts are full of action, fun, and a lot of energy. We use kettlebells and do these workouts in big groups. It’s a great way for everyone, both current clients AND and new, to get stronger and fitter this summer!
These workouts will take place in person at our location in Sacramento. But don’t worry if you can’t make it there. We also have a Zoom option so you can join us from anywhere in the world!
Find out all the info you need and sign up through the link below:
Every Memorial Day, we take a moment to remember the brave souls who’ve given their lives while serving in the US military.
One unique way people mark this day is by doing a special workout known as the “Murph”. This workout became famous thanks to the CrossFit community, which often creates exercises to honor fallen heroes. These are known as the Hero’s Workout of the Day.
A man named Michael Murphy, who was a Navy Lieutenant, is the reason behind the “Murph”. Tragically, he was killed in action in Afghanistan on June 28, 2005. The workout we know today was actually his favorite, and he used to call it “Body Armor”. That’s why you often see people doing it with a 20 lb vest or body armor.
If you’ve ever seen the movie “Lone Survivor” or read the book it’s based on, then you know about Michael Murphy. This workout is now done across the US on Memorial Day, both to raise money for the LT Michael P. Murphy Memorial Scholarship Foundation and to pay respect to all those who’ve served and sacrificed.
The regular “Murph” workout goes like this:
For time: Run a mile Do 100 Pull-Ups Do 200 Push-Ups Do 300 Air Squats Run another mile *Do all of these with a 20 lb Vest or Body Armor
You can break up the pull-ups, push-ups, and air squats into smaller sets if you like.
Many people like to do 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.
If you’re a kettlebell fan, here’s a version of the Murph you can do:
For time:
Run a mile Do 100 kettlebell swings or snatches (53 lbs for men / 35 lbs for women) Do 200 Push-Ups Do 300 Air Squats Run another mile
And if you’re new to this or want a simpler version, here’s one:
Run 1/2 a mile Do 50 kettlebell swings or snatches (53 lbs for men / 35 lbs for women) Do 100 push-ups (modify to knees / by elevating hands if needed) Do 150 squats Run 1/2 a mile
The most important thing here is to remember and honor those who gave everything for our country while doing the workout.
