I’m headed off to spend time with friends and family, but I wanted to send you this fun kettlebell workout beforehand. You can use it to celebrate and even burn some extra calories before the big day.
Have a happy holiday!
-Forest and the FVT Team at ForestVanceTraining.com
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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
This Challenge starts January 10th, 2023. You can participate in person at our Sacramento, CA – area location, OR you can join us virtually from anywhere in the world.
Registration for the FVT 20 Pounds in 6 Weeks Challenge is live now, sign up today:
Any dietician will tell you that the key to weight loss is creating a calorie deficit. The best way to do this is to track your food intake and make sure you’re hitting your target calorie intake for the day. However, I understand that not everyone wants to do this. If you’re one of those people, don’t worry! There’s another solution:
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the Hand Portion System
Here’s a quick rundown of the Hand Portion System:
At each meal, you should eat:
— 1 portion of protein (women) / 2 portions of protein (men) —
This is equal to the size of the palm of your hand. Examples of proteins include chicken, fish, eggs, yogurt, and protein powder.
— 1 portion of veggies (women) / 2 portions of veggies (men) —
This is equal to the size of your fist. Veggies can include salad greens, cooked greens, etc.
— 1 portion of carbs (women) / 2 portions of carbs (men) —
This is equal to the size of your cupped hand. Carbs can include brown rice, whole wheat bread, sweet potatoes, fruit, etc.
— 1 portion of fat (women) / 2 portions of fat (men) —
This is equal to the size of your thumb. Fat sources can be olive oil, nuts, avocado, etc.
Women eating three meals as outlined will get around 1200-1500 kcals each day. Men eating three meals as outlined will get around 2300-3000 calories each day.
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We’re going to be diving into the details of this more in our upcoming Challenge, but here’s the gist of it:
If you eat like this at three meals per day, most people are going to be eating better than they are right now and they will lose weight.
Of course, we’ll make tweaks and adjustments as we go. The guidelines above are very broad and need to be customized to each individual. But they’re a good place to start!
Join our 20 in 6 Challenge for all the details on this, recipes, accountability, and MUCH more. Just click the link below:
Can You Really Meal Prep In 5 Minutes Per Day? Here’s How I Do It
1 – Breakfast
– Cook eggs, oats – If you’re really in a hurry, go with hard boiled eggs and instant oats; or perhaps a protein shake with fruit; or some cottage cheese, nuts and fruit
2 – Lunch
– Prep what you can the night before – ex = put nuts almonds, fruit, jerky, nut butter packet in your lunch sack – Throw stuff that needs to be refrigerated – meat / rice / etc – in at the last minute – Make sure you have a GOOD lunch bag to carry all of your meals!
3 – Dinner
– If you are fresh-cooking a meal, make sure you prep enough for at least one other meal for breakfast, lunch, or dinner the next day – Stir fry – easy way to use pre-prepped ingredients for a “fresh” meal – Having at least some part of the meal – protein, carb, veggies, etc – ready ahead of time can be much more efficient
Are you looking to make a difference in the health and fitness world? Look no further! FVT Personal Training is currently seeking out an enthusiastic, driven part-time trainer/coach.
If that sounds like the perfect opportunity for you (or someone you know!), then click the link below for details and start your journey with us today! I’m excited to personally reach out and get to meet with motivated, hardworking individuals.
Don’t miss this opportunity – learn more and apply now at the link below:
Alright, so basically when it comes down to it – if you want to shed those extra pounds, you should focus on two things:
1) Eating healthier
and
2) Exercising more.
No surprises there!
But it’s easier said than done.
There are so many moving parts, and sometimes staying on track is the hardest part.
That’s why in our upcoming 20in6 Fat Loss Challenge (which you should totally check out btw), I’m introducing a few strategies designed to make sticking to the program super easy AND get results that last.
One of them is the “pick 5” process – here’s how it works:
1 – You pick 5 of your favorite foods from each category:
Proteins – eggs, egg whites, Greek yogurt, cottage cheese, chicken, turkey, tuna, lean pork, lean beef… these are just a few of the options!
Carbohydrates – oatmeal, rice, potatoes, whole wheat bread, broccoli, carrots, applies, bananas, cucumebers, tomatoes, califlower… these are just a few of the otpions!
Fats – avocado, olive oil, almonds… these are just a few of the options!
2 – You eat a certain amount of each food (we use the thumb / palm / fist method to make measuring super easy) based on your weight and activity level and goals
3 – You rapidly lose fat and learn how to eat properly for life, all at the same time!
If you want to learn more about our 20 in 6 Fat Loss Challenge, click the link below and enter your info to get on the interest list:
We’re going to run a 6-week Challenge in the New Year to help you get as lean as possible as fast as possible!
We will be more aggressive than usual with our workouts and calorie deficit though so that we can get you MAXIMUM RESULTS!
An ideal rate of fat loss is typically 0.5-1% of your body weight weekly, however for this Challenge you should aim to lose 1-1.25% of your body weight weekly. Depending on your starting weight / fitness level / etc., this could be 10-20 pounds over the six weeks.
The question I have for you today is this – IF we gave you:
— The precise workouts – at our gym and / or to do at home
— The corresponding meal plans telling you what to eat and when to eat it
— The check-ins and accountability to keep you on track
…would you be interested?
Enter your info below and we’ll add you to the interest list:
