20-minute at-home 300-rep KB Challenge workout

I’ve had a lot of people request quick workouts that can be done in around 20 minutes. Kettlebells are the perfect tool for this. With a kettlebell or two and your own bodyweight, you can get a full body strength AND cardio workout in about 20 minutes. We can even work in some core and mobility while we’re at it!

So, without further ado, here’s today’s new 20-minute 300-rep KB Challenge:

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New 20-minute 300-rep KB Challenge

Do 4 rounds for time of:

— 20 two hand KB swings
— 10 mountain climbers (per side)
— 10 arm KB swings (per side)
— 10 push ups
— 5 KB snatches (per side)
— 5 burpees

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This workout is just a taste of the home-based KB workout plan you’ll get when you sign up for our 20 in 6 Kettlebell Challenge. We start tomorrow, January 10th, 2023. Learn more and reserve your spot now at the link below:

->> 20 in 6 Kettlebell Challenge

Questions, comments, concerns? Reply directly to this message and we’ll get back to you asap!

– Forest and the FVT Team
ForestVanceTraining.com
LeesSummitPersonalTrainer.com

Dry January?

Are you considering Dry January? If so, you’re not alone. Many people choose to give up drinking for the month for a variety of reasons, including resetting after the holidays, trying to improve their health, or taking a break from drinking. While alcohol can be fun, it’s not particularly helpful if you’re trying to lose weight. Here’s why:

1. It supplies almost 2x as many calories as protein and carbs.
2. It loosens inhibitions, which can lead to overeating.
3. It lowers test levels, and as a result lowers metabolism.
4. It increases appetite.

If you’re trying to lose bodyfat, you need to minimize your alcohol intake. But you need to be prepared! This means having a game plan for how you will stay motivated, how you will cope with social situations, and what you will do to occupy your time without drinking. This is a tiny (optional) part of our upcoming 20 in 6 Challenge. Reply to this email with the word “CHALLENGE” and I’ll shoot you more info and answer any questions you may have!

Happy New Year, here’s to crushing your fitness goals in 2023 –

– Forest and the FVT Personal Training Team
ForestVanceTraining.com

#dryjanuary #healthandfitness #fitnessmotivation #fitnesstips #personaltrainer #sacramento

Meet Jason ?

Are you ready to make a lasting change and reach your fitness goals? Our “20 in 6” Kettlebell challenge is designed to help you do just that!

->> 20 in 6 Kettlebell Challenge

We have helped countless clients, like Jason, achieve their goals and transform their lives through personalized training and support. Just look at Jason’s amazing results after working with us:

“Shoutout @forestvance — He got me in the best shape I’ve been in, since I got out of the Marine Core in 2002. If you are searching for a personal trainer, I highly recommend Forest! He helped me reach all of my fitness goals. Picture on Left: Before training with Forest Picture on Right: After 90 days of training with Forest”

If you’re ready to get in the best shape of your life, just like Jason, then don’t hesitate to join our challenge. With our expert guidance and support, you too can achieve your goals and see the results you’ve always wanted.

->> 20 in 6 Kettlebell Challenge

We can’t wait to work with you and help you reach your full potential!

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

20 Pounds in 6 Weeks Kettlebell Challenge

I’m excited to announce our 20 Pounds in 6 Weeks Kettlebell Challenge.

This is an amazing opportunity to lose up to 20 pounds in just 6 weeks!

You’ll have access to kettlebell workouts, personalized nutrition help, and weekly live meetings with me to discuss your progress.

If you’re local to the Sacramento area, you can also attend our weekly live boot camp in person.

(If you’re not local, don’t worry… you can still participate via zoom.)

For more information and to sign up, visit the page below:

->> https://forestvance.lpages.co/20-in-6-challenge-v2/

I hope to see you there!

– Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

Maximize Your Fat Burn: The 820 Calorie Kettlebell Workout

This kettlebell workout is an excellent way to burn a lot of calories in a short amount of time. In just 45 minutes, you can burn up to 820 calories!

Keep in mind that everyone burns calories differently, so your results may vary. But one thing is for sure: you’re going to get an amazing workout!

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The 820 Calorie Kettlebell Workout

Do three rounds of the circuit below, resting approx 1-2 minutes between rounds:

10 single arm KB swings per side, start every :45, for 2 rounds (30 total)
THEN
10 staggered push ups per side, start every :45, for 2 rounds (30 total)
THEN 
30 alternating reverse KB halo lunges (15 reps per side)
THEN
15 one arm KB rows per side, on the minute, every minute, for 2 minutes (30 total) – add a pause at the top of each rep
THEN
Plank hold with alternating shoulder taps – :60 
THEN
Rotating Squat jumps – 1 set of 35
THEN
Sit-outs – 1 set of 30 (15 per side)
THEN
40 high knees in place

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If you’re looking to shed some pounds, our “20 Pounds in 6 Weeks” KB Challenge starting in the New Year is perfect for you! You’ll get fat-torching workouts like this one, customized nutrition, and accountability to help you achieve maximum results in minimum time. Stay tuned for more information later this week!

– Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

The 12 Days of Christmas Kettlebell Workout

Hey there, it’s Christmas time!

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

kettlebellworkout #fitnesschristmas #christmasfitness #newyearsresolution

The FVT 20 Pounds in 6 Weeks Challenge is LIVE

Registration for the FVT 20 Pounds in 6 Weeks Challenge is live now, sign up today:

-> Click Here to Sign Up for the FVT 20 Pounds in 6 Weeks Challenge

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:

-> Click Here to Sign Up for the FVT 20 Pounds in 6 Weeks Challenge

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

Hate Counting Calories? Do This Instead:

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:

-> 20 in 6 Challenge

-Forest and the FVT Team
ForestVanceTraining.com