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

“Calorie Density” Hack + Sample Recipe

One of the problems people have when they are dieting is often being
hungry.

If you’re walking around hungry all day, it makes it REALLY tough to
stick to a diet!

And YES – while “a calorie is a calorie”, and it technically doesn’t
matter what those calories are made up of if your only goal is weight
loss..

..by choosing less “calorie dense” foods, you can fill yourself up, and
as a result lose weight faster and easier!

This giant veggie, turkey + cheese wrap is a great example – only 400 calories and it is HUGE and will really fill you up!

*This is the kind of stuff we’ll be covering in our 20 in 6 Challenge starting in January…. click here to join the interest list: -> https://forestvance.aweb.page/p/3abadc6b-cfdb-44f0-a7b9-01144bb4e992

GIANT VEGGIE, TURKEY + CHEESE WRAP

1 whole wheat lavash
3 oz turkey
1 oz cheese
1 cup spinach (raw)
2 campari tomatoes
1 mini cucumber

Wrap up all the ingredients, cut in half and enjoy!

Nutrition breakdown:

477 kcals
43 grams protein
58 grams carbohydrate
11 grams fat

This is the kind of stuff we’ll be covering in our 20 in 6 Challenge starting in January…. click here to join the interest list: -> https://forestvance.aweb.page/p/3abadc6b-cfdb-44f0-a7b9-01144bb4e992

-Forest and the FVT Team

Can You Really Meal Prep In 5 Minutes Per Day? Here’s How I Do It

Consistent healthy eating can be tough, but meal prep doesn’t have to be time-consuming. You can do it in just 5 minutes a day!

I have a specific method that’s quick and easy. This is the kind of stuff we’ll be covering in our 20 in 6 Challenge starting in January…. click here to join the interest list: -> https://forestvance.aweb.page/p/3abadc6b-cfdb-44f0-a7b9-01144bb4e992

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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

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These are just a few basic meal prep tips to get you started. This is the kind of thing we’ll be covering in our 20 in 6 Challenge starting in January. If you’re interested in joining, click here: -> https://forestvance.aweb.page/p/3abadc6b-cfdb-44f0-a7b9-01144bb4e992

– Forest and the FVT Team
ForestVanceTraining.com

Apply Now! Trainer/Coach Needed @ FVT Personal Training

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:

-> https://forestvance.lpages.co/now-hiring-trainercoach-fvt-personal-training/

– Forest Vance
Owner, FVT Personal Training

the “Pick 5” Diet

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:

–>> 20 in 6 Challenge

We look forward to working with you and helping you develop lasting nutrition habits and reaching your goals!

-Forest and the FVT Team
ForestVanceTraining.com