KB MELT DOWN Series Your Single & Double Kettlebell Complexes, Animal Calisthenics and Mobility Program

Kettlebell Kickboxing LLC

The Melt Down Series; Kettlebell Complexes & Mobility

Introduction 3 ........................................................Getting Started 8 ...................................................The Melt Down Series 12 ........................................The Benefits 18 .......................................................Training Charts 21 ..................................................How To Use The Program 24 .................................How To Use This Program With Other KB Programs 28 ...........................................................Why Mobility? 31 ....................................................Diversifying Your Complexes 36 ............................Nutrition For Results 38 ........................................Results, Goals & Maintenance 48.........................

Introduction Kettlebells, Complexes, This Program

The kettlebell is not only one of the most effective versatile pieces of equipment, it's also one of the most convenient. If you're tight on time, or looking for a quick workout you can do kettlebell workouts anywhere and with in a fraction of the time it takes you to do a regular gym workout. The kettlebell can give you a better, more balanced, well rounded workout.

Okay, so I am a fan of the kettelebell, I mean I have been working with this tool for over a decade, and I have 42 workout videos out of which 35 are with kettlebells.

But the truth is that in order to understand this program you will need to understand the versatility and value of the kettlebell. Only then will you truly connect with these very complex and super fun, challenging workouts!

Getting Real

Now guys, the thing is that there is no red pill and blue pill, and there is not one underlining answer to the very best workout program, or the very best tool in the gym. Everything from a barbell, to body weight exercises to sand bags and stationary machines have there value. But, if we were to rank them based on versatility, efficiency, muscle engagement, safety, low impact, high intensity and fun - the kettlebell would come out in the top one percent. When used correctly, the kettlebell is truly a fat burning, strength building, muscle sculpting, mobility tool.

Kettlebell training is also an art form, sure you will start off with learning the basics like the kb swing, but as you progress, as many of you guys have in your programs with me, you will begin to realize the real art form of these amazing tools. This complex set of workouts is truly the crown jewel of the art of kettlebells. With smooth transitions, crisp motions that build up as you progress through each set, you can really see the beautiful flow and continuity of the kettelebell - the art.

For those of you that,

Have been working with my programs, you should truly congratulate yourself. You have worked up to this and you deserve to pat yourself on the back as you start this new journey of strength and health. Remember, at the launch of each program I start the program with you! So, you are taking this journey with me, we are doing this program together. And it is a testament to everything that you have learned and worked towards in all of the other programs that we have done together. If you can, I will still want you to look over and take advantage of the bonus 101 video, make sure to watch it and learn from it, as it will help you tighten up all of your Kettlebell Kickboxing and kettlebell form.

Are new to my programs, I do advise that you take a good look and go over the beginner video. It breaks down each of the motions that will be used in the complexes, so if you learn and master each one individually the complexes will be a much smoother workout with a much greater benefit.

Overall Go Easy

Progression. Another thing to consider is that if you are progressing nicely through each move, but get stuck at the last one or two sequences (remember the moves in this series build on one another), just simply

omit the last two or last one until you can build up the strength, form and stamina to execute the full complex correctly with great form.

Remember, the workout itself will build your stamina and strength and help you progress and reach all of your health, strength and weight-loss goals. Just be patient and enjoy the process. Start slow and if you cannot complete all of the reps in a given set, just stop and rest (this is not a race).

Follow the program. Guys, especially in the very beginning follow the program I have written out for you. I make a variety of programs so that we can build, learn and periodize. Which means that we can work on one program and then go back to the Scorcher or KB Body or the Strength or even 7 Day Lean Series, this way the body never fully adapts and is always highly challenged and continuously working towards new milestones and results. If you follow the program and the 8, 12, 16 and 24 week Charts I have mapped out for you in this book your results will be incredible. Further more, when you return to the Scorcher Series of Strength Series or 7 Day lean and then back to the Complexes here you will undoubtably see a great difference in the overall stamina, strength, mobility and versatility of your body.

Now, The Kettlebell

According to a 2010 American Council of Exercise study, twenty minutes of kettlebell exercise burned an average of 272 calories. That’s expending a phenomenal 20.2 calories per minute, the equivalent of running a mile in six minutes.

It’s simple; kettlebell exercises burn more calories in less time compared to more traditional workout regimens. One of the reasons is that training with a kettlebell requires you to engage multiple muscle

groups. Kettlebells can also be used in unique motions that are classified as ballistic (all of your swings), meaning they are of a higher intensity than other weight-lifting motions and can produce the same effect on the body as sprinting, running, or jumping (but with far less impact on the body and joints—when executed correctly).

The Kettlebell Engages The ‘Forgotten Muscles’

The kettlebell is able to train and engage the posterior chain like no other kind of workout. The posterior chain is a group of muscles including the glutes (buttocks) and hamstrings that are commonly inhibited when sitting. As we stand and begin to do exercise, the muscles do not fire (work/engage) correctly during actions like squatting, lunging, running, or simply walking up the stairs. Only when you exe- cute the kettlebell swing correctly using only the posterior chain, to engage the forgotten and inactive muscles help to fire and reactivate this part of the body. This is truly vital to the balance of your body and its kinetic chain. It is also very important for anyone looking to improve sports performance, including faster and more efficient runs. This helps avoid knee overuse due to muscle imbalances, and for all those women sick of bulky thighs and the lack of a shapely behind, posterior chain motion like the kettlebell swing will engage the muscles in the backside, teaching them to work during other motions like the squat or lunge, and helping to get more shape and less quad (front of the leg) bulk. Why else do you think we love the kettlebell so much?

Safer Training: High Intensity, Low Impact

Kettlebell workouts use ballistic motions (such as swings) to produce the same cardiorespiratory effect on the body as more impact-driven (and often injury- causing) exercises like high-impact plyometrics such as box

jumps, knee tucks, and other sports science techniques that should be reserved for professional athletes with individualized prescriptions and supervised settings. This is crucial to understand, because sports science has found that not everybody should be jumping on boxes and doing high vertical jumps (just to name a few high-liability plyometric motions), especially not if they have muscle imbalances. Doing these motions too soon on a de-conditioned or untrained body will leave you overtrained and injured—if not directly after a workout, then most definitely over time. When swung using the correct form, time interval, and weight, the kettlebell can more safely produce the same cardiorespiratory and physiological response as the potentially dangerous plyometric moves many people do at the gym.

Okay then,

So I guess now that you are an expert on the kettlebell, lets dive right into the benefits, structure and over all goals of this program.

And guys, if you are looking for REAL results, I do urge you to read the bonus nutrition Chapter in this book. It will truly help you get to your goals faster and maintain all of your progress.

What You’ll Need

Getting Started Weights, 101 Videos & More

Okay! Now that you know your way around a kettlebell, which kettlebell should you choose? Yes, these guys come in all sorts of colors and even designs—including the monkey kettlebell my husband got me for Valentine’s Day. But, all kidding and fun aside, kettlebell weight is extremely important. In many motions it will also differ significantly from the weight you are used to with dumbbells, so please listen up!

Correct Weight for Kettlebell Complexes: a flow of ballistics & grinds

Because most kettlebell exercises, excluding simple movements such as a bicep curl or presses, are compound, or multijoint, motions, you need to pick a kettlebell that is the correct size. remember that not all exercises are created equal—if you take a five-pound weight and use it to do a kettlebell swing, you will NOT get the benefit of the swing.

In kettlebell ballistic motions like the swing and all of its variations, if you pick a kettlebell that is too light, your first instinct will be to lift the kettlebell with your arms, and since this is the direct opposite of what a kettlebell swing should be, you won’t receive any benefit and can even hurt yourself with incorrect biomechanics. And even if a weight that is too light is correctly distributed across the posterior chain (your glutes, hamstrings) and core, the weight will not be enough to get a desired response from the body.

Other form issues with using light bells for ballistic (swinging) exercises include squatting, backward bending, and not engaging the glutes or the entire posterior chain.

When picking a kettlebell, especially for your swing, it MUST be a heavier weight than you can lift forward in front of you comfortably with your arms.

But for complexes it should not be so heavy that you cannot press it overhead. Therefore you need to pick a kettlebell that is challenging but not so heavy that you feel a struggle pressing it above the head, or stabilizing it above the head.

As a woman, you should start your swing no lighter than a twenty-pound kettlebell and progress to a weight of thirty to forty pounds. But if you’re working with this complex series, you may want to choose a 15lb kettlebell, because that is the weight that you can lift overhead without issue or struggle.

Men should not be scared to lift weight, so go heavy enough where you too feel challenged, but don't over do it guys and get stuck hurting yourself because the weight was so heavy that it broke your form.

Ideally, you would have two weight options, this way if the body gets fatigued further down in the sets you can always switch out the kettelebll for a lighter one.

Remember the same weight gets progressively heavier and more challenging as we continue to work our way up in reps and sets and sequences.

Need a Challenge, but cannot press a lot overhead:

Here’s a thought, have two kettlebells; for the first few sets of complexes where we are just swinging work with the heavier weight, then as we build to the next sets, go back to the lighter kettlebell weight.

Recommended Operating Weight for the Complex Workouts: Pair of • 10-15lbs if you are a complete beginner female • 15-25lbs if you are a complete beginner male • 20- 35lbs kettlebells for most females that that been training

• 30- 45lb kettlebells for most males

When I give you a weight range, I say start with the lower weight first, and slowly progress to the larger weights.

If you have two uneven kettlebells (lets say a 15 and 20lb) Do not worry, you can alternate every five reps and therefore have a very complete workout that will be very challenging because of the uneven element of the kettlebell.

So long as you alternate there should be no issues or injury potential. Just go slow and make sure each side of the body is taking turns carrying the heavier load. And, keep your core and abdominals engaged at all times.

For traditional kettlebell workouts, the KB swing (not for these DVDs) you should be working with

• 15-25lbs if you are a complete beginner female • 25-35lbs if you are a complete beginner male • 30-55lbs kettlebells for most females that that been training • 45-65lb kettlebells for most males

Lastly, Your Workout Rules

It is very important to have a an understanding with yourself as you go into a

workout or take on a new program. This will help ensure a set of personal

guidelines that will keep you safe and progressing with your goals in a steady

and healthy manner. Bellow are the general guidelines I use for myself, with

my clint and in my classes, and I do hold the same exact list of standards to

you as well, as you are a great big part of our KB community.

• Never compromise form to finish a set or a workout.

• No one knows your body better than you do.

• If some- thing feels wrong, it might be, so stop and rest, or just stop the motion.

• Pushing hard is great—but pushing too hard, too fast, is not.

• Take your time and study each motion.

• If you go slow, you’ll still get an amazing workout and become a pro in no time!

• Pick a smart weight.

• Form first!

Why Complexes?

The Melt Down Series Explained

I cannot be more excited to bring you this program.

As an instructor I evolve, always learning, always doing research, always

training and trying to put my very best foot forward. Bringing you guys only

the latest knowledge and research.

Now, while kettlebells have been around for ages, there is still no doubt that

someone picking up these tools would require a progression of education.

Think about it, you work your way up to larger and more complex math

problems by learning the basic principles of division and multiplication.

The very same thing can be said for this program. Every single one of my

programs have a great variety of value, but this complex series is truly the very

art of kettlebells. The beautiful way these strength and mobility movements

come together to unite the body in a seamless flow is an art form. With the

benefit of working each and every muscle, also making it an ideal workout.

I love every part of kettlebell training, from a basic swing and squat and press

workout, to the high pace intervals with martial arts and calisthenics, to these

very unique kettlebell flows I have put together for you.

Basically

If you have been training with my programs in the past this is the next

progression of training for us!

And, if this is your first introduction to Kettlebell Kickboxing workouts or

even kettlebells, the 101 and Beginner video will help you get up to stead and

get all of the great benefit from this program.

No matter where you are staring from,

Ideally you will learn a lot about your body through the eight weeks of

dedicating yourself to this program. Then you will follow my guide below and

begin to mix in your other KB program(s), and then again breaking them apart

by taking on a KB program for 6 weeks and then again re-starting this complex

program for the following six.

Or, this can be your go to workout program, in which case please aim to follow

the first 8 weeks on the program before using these workouts as you please.

Sound confusing?

Thats okay! just take a look at the 8/ 12/ 16/ 24 week workout program chart I

made for you below.

You will do the Complex Series for 6-8 weeks, and then follow by mixing in

any one of our other KB programs for another 8-12 weeks, having a great

variety of workouts to choose from (whatever fits your mood and time

limitations), and then following the last 8 weeks with isolating any KB program

you would like, including doing this complex again.

Of course you can always just use this series, on its own or as a filler with other

workouts.

Just One More Thing

Before we can start, I would like to have you answer one crucial question. The same exact question I ask in every single one of my program guide. A question which is crucial to your success and mindset when going into any and all of my programs.

The following question is essential to my health and wellness approach, and I believe that without understanding and addressing it, you cannot attain or maintain a healthy and balanced body and mind.

The first question is personal: What limits you?

Having worked in the health, fitness, and martial arts fields for over a decade, I can honestly say that one of the biggest hurdles holding people back from lasting success is a limiting belief system. We achieve what we believe we can. That our bodies are not just bound by the reflection we see in the mirror. That we have the capacity to move and build new motion and strength.

So, before we continue any further, I would love for you to join me in a little exercise.

Let’s begin at the end. How do you see yourself at the end of the next seven days? At the end of the next four weeks? How about six months from now? Take a moment and visualize it.

Here’s what I think you see: a stronger, more mobile, slimmer, and healthier you. You have tighter muscles, a flatter stomach, a glow of energy, and a feeling of empowerment. You’re less stressed, more in control, and perhaps even more focused. You’re more confident in your fitness routine and nutrition choices. You trust yourself and your body.

You’re right about all of it. You will look, feel, and live more confidently. Exercise and healthy sustainable living cause infectious positivity and self-assurance, traits that will seep into other parts of your life!

Now, picture your program:

Three key factors compose your complete program. We will discuss each separately and then link them together to create a lifestyle. The three components are habits, nutrition, and fitness.

Your habits are the components of your day and your personal values. I don’t mean work or family; I’m referring to the individual qualities pertaining to your mind, body, and spirit—no one else’s.

Your nutrition is not to be confused with a “diet.” Nor is it to be confused with an occasional indulgence, like birthday cake or Thanksgiving dinner. Your nutrition includes what you put into your body as well as the healthy daily routines that allow you to enjoy your food and feel satisfied.

Your fitness is your basic daily regimen: working out on a program with specific, measurable, and attainable goals. Your workout should help you build bodily strength, mobility, flexibility, and balance with the added benefits of weight loss, lean body composition, and good health. Fitness should also help you become pain-free and energized.

Through this program, you will learn how to seamlessly combine all three factors to create a real lifestyle for yourself—one you can enjoy forever, have fun with, and easily maintain.

So, now that we’ve visualized it, let’s get started and make sure that you are limitless.

FACT: Fitness doesn’t come from:

• Starvation

• Exhaustion

• Repetitive

• Exercise Hunger

• Stress about fitness

• Suffering

• Constant sacrifice

• Pain

Now that we have clearly established some the mental approach to this program, and really any and all of my programs, lets look at why this series is an important component of your KB library, and also a very valuable stand alone workout series.

We will go over the benefits and science of the Kettlebell Complex ‘Melt Down’ Series in the next chapter. I will say that all of my programs are in many ways a progression, taking you through various challenges both metabolically, neuromuscularly, mentally and perhaps in some ways even (through the connection to your body) spiritually.

Fitting It All Together

Each and every one of my programs is different;

The Scorcher Series (4 workouts), a classic HIIT workout with 3 minute rounds and 1 min rest periods mimicking the same exact time intervals you would encounter in a boxing or MMA round. The movements are simple, yet still progressive, with high emphasis on martial art cardio between the kettlebell sets. The workouts are fast and effective with 20-25 minutes of hard, effective work.

The KB Body Series (11 workouts) , takes a very different 40/20 time interval approach to every training session with workouts ranging from 25-45 minutes. Unlike in the Scorcher these workouts are broken into different types of total body workouts and also body part workouts. These are ideal for beginners and those looking for weight loss, or a way to start woking in heavier kettlebell lifts.

The 7 Day Lean Series (7 workouts) comes as a flush or recovery workout, bt its still ver challenging! Taking the weights out of the equation, in this series we use Tabata, 1 minute and 40/20 sets to challenge the cardio and the muscle with body weight animal movements and low impact high intensity cardio moves and a yoga/stability/ strength workout. The program comes with the most complete nutrition guide, helping you cleanse the system and learn how to safely lose weight and keep your results for life (without restrictive diets).

The Scorcher 2.0 (two workouts) is a traditional Tabata kettlebll workout that is 30 to 40 minutes long and super challenging. It also adds in the more advanced overhead, squat swing and circular kettlebell moves. It is the perfect addition to any of these programs, and especially to the Scorcher Series.

The Strength Series (7 workouts) has four super high intensity short (20-25 minutes) cardio calisthenic workouts which are to be rotated in conjunction with three very progressive more gym based kettlebell and pull-up bar workouts that work with in both reps and time intervals. This is a 90 day program, and every thirty days you graduate to the next (of three) Strength workouts. These are very challenging and great for both men and women to develop stability, endurance and strength.

The Melt Down Complexes Series (3 workouts) has two longer workouts sessions 40 and 50 minutes respectively. Unlike all of our other programs, in these workouts we are woking only with sets and reps, and no time intervals. This way we can secure a periodization for the body, transitioning between all of the different workout setting in our previous workouts together. This one will help connect the body’s strength, teaching your body to work as one seamless unit and uniting the muscles. Helping you sculpt and shape an even more defined and fortified physique while you build strength and find a greater range of motion through your mobility workout.

Kettlebells, Strength Training, Complexes & HIIT

The Benefits Lets Discuss

One of the greatest benefits of training with kettlebells is metabolic conditioning. And kettlebell complexes take metabolic conditioning to a whole new level.

Metabolic Conditioning

The premise of metabolic conditioning is to bring together strength and cardio. The goal is to keep the system under stress, and working as a whole for a prolonged period of time. Now, while kettlebells do this already, putting together the kettlebell moves in a sequence that builds is an even better way to get the metabolic effect.

In short, metabolic conditioning is any exercise, or series of exercises, aimed at improving the efficiency at which your body stores and delivers energy for any given activity. And, if you aren't quite sure what that mean, know this, the effect gives you a greater fat burn, more muscle activation and sets the tone for building a fitter, more conditioned and stronger, leaner body.

What are complexes?

Complexes basically string together a series of compound exercises; think putting together your KB swing with a clean and then a press, that is a complex. In this program it does begin as simple as that exercise, but it soon progresses to some very very challenging additions.

A new challenge in this program, and a bit different from your others is this: kettlebell complexes are compound exercises to be performed successively and uninterruptedly. Yep, we will be stringing the exercises together in a flow, and performing them uninterruptedly, which helps you work the muscle, raise the heart rate and in return receive a great conditioning response.

Pay attention and do the beginner 101 videos!

Ideally when I teach the 101 moves in the 101 Beginner & Review video, please have your kettlebell with you and run through each move in a set of five to ten, just to check your form and make sure that you are fully familiar.

Compound exercises call upon the coordinated action of multiple muscle groups to move multiple joints through a range of motion simultaneously. But to perform them successively and uninterruptedly means to string these exercises together and execute them without the luxury of rest.

Complexes can be performed with almost any instrument or no instrument at all (think of a yoga flow). The kettlebell, however, lends itself uniquely to complex training because it has the most variety and some of the very best and safest transitions (like the clean). It also has so many transitions and grip variations that a kettlebell can build one of the longest weighted complexes, more then a dumbbell or a sand bag or a bar can. Plus, the compact nature of the kettlebell along with its offset center of gravity, encourages one to flow seamlessly from movement to movement.

Hey, you can’t swing a barbell between your legs. And you can’t seamlessly clean a dumbbell to a raked position.

And so, for all of these great reasons, I naturally thought that making a complex workout series would be the very best way to progress you and help you reach and diversify your goals even further.

I also added a Mobility workout to this program, while it is short (I did not want you to feel highly overwhelmed by another long training session). The mobility program can be used with any of your Kettlebell Kickboxing programs, and will feel AMAZING with this Complex Series, because the complex workouts are very challenging and (you will be sore). So the mobility program will help you recover and even progress through all of your strength workouts in a better and much more efficient pace.

To learn more about the mobility part of this series, just scroll down to the chapter called Mobility.

Who Is This Program For?

In sports and in martial arts it is okay to lose because someone is better then you. Someone who is training longer, knows the games better, and so on. But never should you lose because someone is better conditioned than you.

Not an athlete? It goes the same for everyday life. If you want to get fit, healthy, lose weight, move with quality, get pain free, feel stronger, have more energy, feel inspired by your body then this program is for you.

Kettlebell complex training allows us to generate “high quality fatigue”. Kettlebells will help us achieve all of the desired results written above. And kettlebell complexes will help us take our goals to the next level. Then, joined with our other programs your results and your progress is just a matter of time.

Beginner, Intermediate, Advanced,

Training Charts Follow A Program, Get Results

Training Charts Your training charts are below

Week 1-8 you will us the COMPLEX SERIES program, woking in your

Mobility and your two complex workouts throughout the week.

Week 8-12 you can add in one or all and any of your other KB programs.

Week 12-20 pick any of your other KB programs and follow those as

instructed in their guides, or as written out on the chart below (you

choose). If you do not have another program use come LIMITLESS for a

bonus 15% discount off of any of the other programs in our shop

( shopkettlebellkickboxing.com ) , or just stick with the Complex Series

and use the chart below, filling in ‘Any KB Workout’ with one of your two

Complex workouts.

Week 20-24 go back to the COMPLEX Series for 8 full weeks.

Ideally you would stick with week 1-8, and then add in other KB

programs as you please, but please avoid doing the two Complex

workouts on back to back days, at least 24 hours of recovery will be

needed.

Staying ‘passively’ active is your best form of rest. This means no other

weight lifting (if you do need to lift more weights then you need to

simply go heavier on your Complex workouts, and all KB workouts), not

more volume in days but in weight.

Passive activity simply means getting up and ‘off-setting’ all of those

sitting days with movement. get out an walk, bike, hike, play with the

kids, go dancing, bowling, garden - do all of the things in your life that

require movement.

Your Training Charts

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Complex 1 Mobility Rest Stay Active

Complex 2 Rest, Stay Active

Mobility Rest

Complex 2 Rest, Stay Active

Mobility Complex 1 Rest, Stay Active

Mobility Rest

Complex 1 Mobility Complex 2 Rest, Stay Active

Complex 1 Mobility Rest

Complex 2 Rest, Stay Active

Complex 1 Mobility Complex 2 Mobility Rest

Mobility Complex 1 Mobility Complex 2 Mobility Complex 1 Rest

Mobility Complex 2 Mobility Complex 1 Mobility Complex 2 Rest

Complex 1 & Mobility

Rest, Stay Active

Complex 2 & Mobility

Rest, Stay Active

Complex 1 & Mobility

Rest, Stay Active

Rest

Any KB Workout

Mobility Complex 2 Rest, Stay Active

Any KB Workout

Any KB Workout

Rest

Complex 1 Rest, Stay Active

Any KB Workout

Mobility Any KB Workout

Any KB Workout

Rest

Any KB Workout

Mobility Complex 2 Any KB Workout

Any KB Workout

Rest, Stay Active

Rest

Complex 1 Any KB Workout

Mobility Any KB Workout

Complex 2 Rest, Stay Active

Rest

Any KB Workout

Complex 1 Any KB Workout

Mobility Complex 2 Mobility Rest

Fav KB Workout

Rest, Stay Active

Mobility Fav KB Workout

Rest, Stay Active

Fav KB Workout

Rest

Mobility Fav KB Workout

Rest Stay Active

Fav KB Workout

Mobility Fav KB Workout

Rest

Fav KB Workout

Rest, Stay Active

Fav KB Workout

Mobility Fav KB Workout

Mobility Rest

Mobility Fav KB Workout

Fav KB Workout

Rest, Stay Active

Fav KB Workout

Rest, Stay Active

Rest

Fav KB Workout

Fav KB Workout

Mobility Fav KB Workout

Fav KB Workout

Mobility Rest

Fav KB Workout

Mobility Fav KB Workout

Fav KB Workout

Mobility Fav KB Workout

Rest

Mobility Fav KB Workout

Mobility Fav KB Workout

Fav KB Workout

Rest, Stay Active

Rest

Complex 2 Mobility Rest Stay Active

Complex 1 Mobility Complex 2 Rest

Complex 1 Mobility Rest Stay Active

Complex 2 Mobility Rest, Stay Active

Rest

Complex 1 & Mobility

Rest, Stay Active

Complex 2 & Mobility

Rest, Stay Active

Complex 1 & Mobility

Rest, Stay Active

Rest

Complex 2 Complex 1 Rest Stay Active

Complex 2 Complex 1 Mobility Rest

Complex 1 Rest, Stay Active

Rest Stay Active

Complex 2 Mobility Rest, Stay Active

Rest

Mobility Complex 1 Mobility Mobility Complex 2 Rest, Stay Active

Rest

Beginner, Intermediate, Advanced

How To Use The Program When, Where

First and foremost, find time to work out. You can use this book anywhere: at the gym, at the beach, in a park, in your hotel room, or at home. Many people prefer to train at home. It saves time, and if the routine is done correctly it can be as effective as the gym.

Your workout must be free from stress. It should aim to build your relationship with yourself. Your workout time should be your sacred time. No excuses means fitting it in and taking time out for yourself. If you don’t have time, cut the complexes in short and juts do half of the workout, or less sets; instead of 5 do three. Don’t worry, fifteen- to thirty-minute workouts can be just as effective and efficient as your longer training sessions.

Here are a few of my basic training rules. If you choose to ignore these, you will get only a fraction of the results this program offers. We might take some of these things for granted—a clear mind, mental focus, or a program—but when you want to see results, these little factors can be the defining keys to your overall success.

• When you train, it’s key that you detach from the rest of your life and focus on reconnecting with your body and mind. Your workout can and should become your own daily oasis. Revel in your tired muscles and sweat! No one can take your hard work and determination away from you.

• Do not skip modifications to some exercises if you aren’t yet familiar with the move, have never worked out before, or haven’t trained in a long time. A few exercises, such as the push-up, show a modified version. You’ll still get all of the benefits with the modified versions!

• If you feel overwhelmed at any point, please stop whatever you are doing and take a moment to breathe before jumping back in!

• If you miss a day, a few days, or even a week, do not stress over it. Just keep going! If you only missed a day, start with the following day’s work- out. If you’ve missed a week, pick up where you left off.

• If you feel pain, go back and reevaluate your form. If you feel like you’ve overtrained, take a break. Soreness doesn’t win you any medals!

• Be patient! Good program design (exercise and nutrition program com- bined) always yields results. Each person’s body reacts differently, and some people will see results faster than others.

• While your physique is important, don’t just fixate on how you look. Be proud of your body’s strength and mobility too!

• Intensity is what matters! However, intensity only makes sense when your form is correct. Never get to a point where you are actually breaking your body down.

• Lastly, remember how great it feels to work out and accomplish your goals. This is how you deserve to feel every day. Your family, friends, and coworkers also deserve to have this version of you in their life. Plus, you’ll inspire them!

Set Up Strategies For Success

Strategy #1: Rethink Your Standards

Adjust your standards and adjust your role models. Don’t look to your friends and coworkers and people just like you when determining your standards. Look to people who are highly successful at what they do. Do not talk to your best friend about what she did at the gym; look at the girl doing push-ups instead (unless,

of course, your best friend is the one doing those push-ups!). Read stories about athletes. Read biographies of incredible human beings. Aspire to be like your favorite athlete. Look to someone who is successful to be a role model. Set your standards higher than your local peer group. Think you can’t “do that”? Be un- reasonable. Be crazy. Aim beyond your own expectations! Why not? What do you have to lose—and what could you gain?

Strategy #2: Fake It—Till You Become It!

The second strategy is to fake it. When trying to help yourself overcome self- imposed limitations, trickery may be the best tool. Tell yourself, “I have time” (even if you don’t). “I have energy,” even if you feel tired. “I have will,” even if you feel like you don’t. “I have strength and ability and power and I will succeed.” FAKE IT till you BECOME IT! That’s what all the greatest people do; I do it every single day—join the club!

Strategy #3: You Become Who You hang Around

Surround yourself with people who are better than you—that’s a rule. Surround yourself with people who work harder and who have more dedication than you do. Surround yourself with people who inspire you. Read about, follow, and engage with people who inspire you. At the same time, cut the people, shows, hobbies, and routines that hold you back—trust me, it will feel amazing after you do it. If you are always surrounded by those you are better than, there will be

no motivation to improve, no reference point. You will become stagnant. You’ll set lower goals for yourself and you’ll find yourself limited. Find people who challenge you, motivate you, and help push you to become better. Condition yourself to be better!

Strategy #4: Set and Always reset Standards

Have you ever heard a person say, “I just beat my personal best” or “I just crushed my record”? That is a personal goal—and it is important that you set goals for yourself in every aspect of your life, fitness included. Do not just set a goal weight. Set goals for the number of push-ups you can do in one minute, the number of swings, the weight of the kettlebell. Set goals for the number of sprawls or squats, or the length of your plank. Track your progress in weight and take notice when a heavy weight become easy to lift. Set goals on how technical you are about your form in your movements. By setting and reaching and read- justing your personal goals, you will break free of self-imposed limitations. BUT— do not rush! Your first goal should always be great form and proper technique.

Progression & Periodization

How To Use This Program With Other KB Programs Keep Your Results & Get New Goals

Forming habits is the key to your success! You can have the best intentions and the greatest goals and dreams, but if you don’t establish good habits, then none of these things will matter. I have a basic saying, and I believe in it: Good habits can make us great. Poor habits can break us down.

Now the fact that you have already been working with my other programs means that you have already established good habits.

I also know for a fact that if you have been working with my other programs, you have undoubtably achieved results.

You feel stronger, faster, more agile. You have more stamina, move range of motion. You have more energy and clarity about your body. And, yes, you have also seen physical results, including weight-loss, muscle definition, a tighter and leaner body.

So - how do you keep going and keep moving further. Well, my programs are all made to do that for you - new challenges, new pathways, new science = new, even greater results.

Now, all of the KB programs are all made to fit with one another, if you choose to do them all together in a mix, they will fit seamlessly. They are also made for periodization.

Periodization?

Yep, a word which can single handedly help us understand how to keep achieving milestones without getting stuck in stubborn plateau.

Periodization is the process of varying a training program to bring about optimal gains in physical performance. It however does NOT in any way refer to stopping weight training and trading it in for a spin class or running, remember strength training is not interchangeable. What is means is taking the same squats, lunges, pushups, presses, kb swings you are used to and changing a variable;

• movement progression • weight and reps (more weight, less reps/ less weight, more reps) • time intervals • sequences • mobility, cardio insertions • rest periods • intensity • volume

These are just a few of the ways your can ‘periodize’ your training and still build on your most crucial strength, health and fitness goals.

If you notice, when you work between my programs, you may be doing a kettlebell swing in all of them, but the number of times, or the time interval, or how it’s set together with other exercises, or the rest periods all change. And the program and training schedule changes too.

All of that is a form of periodization.

Confused much?

Guys, I love to give you the full 101 on what we are doing in our programs together. It is crucial to me that you understand what we are doing, and how we are getting to your goals. But, you also do not need to overthink any of this.

I design all of your programs with a background in Exercise Science. I also test all of them, and after the test is completed I place them into rotation with our other programs, testing all of them in combination.

The goal of periodizing an exercise program is to optimize training. Using periodization, a competitive athlete is able to peak physical performance at a particular point in time, such as for a major competition or the start of a season. The same concept works if your goal is overall health and fitness.

Periodization will help maximize results in a minimal amount of time! All in all I have designed this program for you with periodization in mind, and all of the programs are made to fit together in rotation or in combination - so that you are able to periodize your training with all of our programs.

Strength + Flexibility = Mobility

Why Mobility? Movement Is Life

Muscle, strength, endurance, fat loss; those are the most common terms we associate fitness with. But there's an important component to fitness that isn't openly discussed as much. It's called mobility.

Mobility is LiFE, or most literally Strength & Flexibility. Basically your quality of li, of motion, of physical ability. Ever feel still and tight and locked up after sitting all day - that is the opposite of mobility, the opposite of how your body needs to feel.

Trainers underemphasize the importance of mobility all of the time, mostly its die to lack of experience. In the first five to six years of training I cared very little about mobility, and because of that I knew even less. Athletes far too often drop it down on the priority list as well. Lets safe it it doesn't get you sweaty, its a no glory activity and its not as fun as shooting hoops or sparring. But mobility is an indication on how well and efficiently we move. It is also a very clear indication of our injury potential and if we pay attention to it and use it regularly it can even helps us ward off injuries.

Mobility is a true cornerstone of your body’s health.

To understand mobility more deeply we can look at the body joint-by-joint. The body flows from a joint that needs stability to a joint that needs mobility. If that gets messed up, then the entire system upstream is compromised. The muscles around the joint should be strong enough to fortify and support the joint, but also flexible enough to allow it to move unrestricted through a range of motion.

  1 The foot - needs to be stable to deal with landing forces. 2 The ankle - needs to be mobile and move in all directions. 3 The knee - requires stability. (Imagine if your knee moved like your

ankle? That’s called an ACL tear). 4 The hip - like the ankle need to be able to move in all directions. 5 Lumbar spine - needs to be stable 6 Thoracic spine - needs to be mobile. 7 Scapulae - stable. 8 Shoulder - mobile.

Is it a workout? Mobility work can be cardio intensive if taken at a progressive, non-stop progression, so you can work up a sweat if you move swiftly, yet with care through the mobility program (only 14 minutes). Mobility can also help you develop strength.

Sitting Sucks! Because we spend so much time sitting we turn our hips from mobile to stable. That means our lower back has to become more mobile to deal with the lack of movement from the hips. Because the lower back is hypermobile the thoracic spine stiffens up. And if the thoracic spine becomes immobile then the scapulae are forced to become mobile, then the shoulder itself becomes stiffer in an effort to take on some of the stability missing lower down.

What is the difference between mobility and flexibility? Which one is more important and why?

“A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with

great mobility. basically not all flexibility has the strength your body requires behind it.

Picture this: • A water balloon filling up with water, it gets bigger and bigger and bigger

and then it pops - that is strength without mobility and strength. • A piece of gum, that stretches and stretches until it tears apart. Thats is

flexibility with out strength and mobility behind it. • Now mobility the combination of strength & mobility.

Our modern day, dormant, modern day, sitting bodies are restricted and are a host of possible muscle imbalances that cause this, but these problems can be fixed with a combination of what I call the three S's—soft-tissue work (foam roll), stretch, and strengthen. It’s important to recognize that flexibility is a component of mobility, but extreme flexibility usually isn't necessary to perform functional movements.”

Movement In the 1900s, people worldwide were active between six and ten hours a day. Today, most of us make our livings with our minds instead of our bodies. We drive to work, we drive to run errands, and we often drive to our weekend outings. We sit all day at work, and we also commonly entertain ourselves by sitting. It seems natural, but it’s not. Our bodies are designed to move. In truth, the more we stay static, the more we are hurting ourselves, becoming sedentary, weak, out-of- shape, uncoordinated, and fat individuals.

Our bodies are made and designed to move. To push, pull, crawl, walk, jump, squat, hinge, throw, turn, twist, stretch, kick, run, hop, roll . . . we are made for this—but when was the last time you did any of those things? (Be honest!)

A survey by the Institute for Medicine and Public Health revealed that adults spend an average of approximately fifty-five hours a week sitting in a chair, whether they’re watching television, using a computer or tablet, driving, or reading.

Worse still, women are often more sedentary than men because they tend to hold less physically active jobs than men do. It’s also common for women to spend less of their leisure time playing sports, especially when they get older. Having said that, to succeed, you need an approach that’s built around the modern lifestyle; you also need a result-proven approach, one that works with time constraints and your individual needs. The moral of the story here is simple . . . for all of the reasons just listed and for all of your own personal goals, you have no right not to train your body. You have no right not to move your body and explore all of its amazing potential. Your body, if you let it, is truly limitless. Set it free!

Okay so how do you fit all of this into your life?

Well, you get up. You move. You strength train. You follow a mobility program. Don't worry its not that overwhelming.

The mobility program I made for you here can work with any KB workout program and can be executed on recovery days or after a Scorcher Series workout.

Whats more is that it is short, and therefore will never feel like a burden or overwhelming. It is only about fourteen minutes long.

Ideally you want to set a mat down and follow this program 1-2x a week, but if you want to and it feels good you can work it as often as every day - there is no over dosing on mobility.

Do make sure to use the program and stick with it, so yes, at least 1x a day.

And do not be afraid to add - if for instance the downward dog feels very good, add it in. If you know any stretches or motions that you like again do add them in. Stay away from heavy lifting, or over working, the idea is to move in and out of movement seamlessly, and stay in a position or stretch as long as you feel you need. But this is not a pure flexibility program, so focus as much

on the joints and tendons and ligaments (connective parts of the body - wrists, ankles, neck, knees, hips, spine) as you do on muscles.

And also, feel free to use some of the movement in isolation, perhaps you are sitting at your desk and want to work in some wrist mobility or elbows or shoulders, that is perfectly fine.

In the end, just respect your body enough to move and find quality of motion in everything you do.

Taking Charge

Diversifying Your Complexes Make The MELT DOWN Series Different

Once you begin training with this program and feel comfortable and have followed the system for at least four weeks, you can use a ladder set to have some extra fun with your training. In the ladder you will do MORE reps, as you will take each exercise from one rep, to 1-2, 1-2-3 adding an extra number to each complex.

Complex #1: 1-2-3 Make It A Ladder Instead of A 5 by 5

• Single Arm Swings • Single Arm Swings to High Pulls • 5 Single Arm Swings to High Pulls to Clean • 5 Single Arm Swings to High Pulls to Clean to Rear Lunge • 5 Single Arm Swings to High Pulls to Clean to Rear Lunge with Press • 5 Single Arm Swings to High Pulls to Clean to Rear Lunge with Press to Half

Get Up • 5 Gun Slingers • 5 Gun Slinger Half Beats • 5 Gun Slinger Half Beat to Row • 5 Gun Slinger Half Beat to Row to Unilateral PushUp • 5 Gun Slinger Half Beat to Row to Unilateral PushUp to Tripod Clean • 5 Gun Slinger Half Beat to Row to Unilateral PushUp to Tripod Clean to

Clean Half TGU • 5 by 5 by 5  

Complex #2: 1-2-3 Make It A Ladder Instead of A 5 by 5

• 5 Double Kettlebell Swing  • 5 Double Kettlebell Swing to Half Beat • 5 Double Kettlebell Swing to Squat Swing • 5 Double Kettlebell Swing to Half Beat to Squat Swing • 5 Double Kettlebell Swing to Half Beat to Squat Swing to Clean and Squat • 5 Count TUI (Time Under Tension) Squat • 5 Double KB Swing to HighPull • 5 Double KB Swing to HighPull to Clean • 5 Double KB Swing to HighPull to Clean to Squat and Press • 5 Count TUI Squats to 5 Count TUI Presses • 10 Alternating Double KB Swing to Clean to JiuJitsu Sit Ups • 5 Gorilla Swings • 5 High Pull Gorilla Swings • 5 High Pull Gorilla Swings to Row • 5 High Pull Gorilla Swings to Row to Kettlebell PushUps • 5 KB Swings to Clean To Complete Overhead Sit-Up • 5 SL Touches / Closed Eye (Proprioceptive) SL Touches • 5 Underhand Grip KB Curls • 5 Underhand Grip KB Squat with Curl • 5 Underhand Grip KB Walking Squat with Curl

It’s Not A Diet

Nutrition For Results Maximize Your Progress

Believe it or not, all you need to succeed is to understand how to “eat clean” for any version of your life—whether you’re a vegetarian, vegan, chocolate lover, or wine fanatic. You can have what you love and want and still be healthy and see results. Read on and you will begin to understand how simple nutrition really is.

Before we even get into any nutritional advice or guidelines, I want to discredit some of the notions that people have about diet and exercise.

Exercise decreases hunger. It should NOT inflict hunger or serve as a reason for you to eat more. So get that mentality out of your head!

• Exercise decreases hunger because it spurs the production of stimulating hormones like thyroxine, norepinephrine, and testosterone. Working out also increases your levels of the stimulating neurotransmitter dopamine. These body chemicals kill hunger even more effectively than eating does!

• Hunger often results from stress and boredom. Luckily, exercise increases serotonin levels, which helps you relax.

• Lastly, exercise should make you more aware of what you put into your body, which actually craves good food.

• Fitness, health, and wellness will never come out of starvation or deprivation diets.

My food philosophy

Food is a big part of our lives. I love that. You’ve got to be excited by the important, basic things in life, like food. The key to living well, though, is to learn to be excited by the kind of food you should be eating: good, natural, whole, real foods, not processed garbage that harms your body.

What’s more, you shouldn’t feel bound by either a specific food or diet. It’s easy to let almost anything control and overrun your life. Many people allow food to become a dependency, a crutch, and a point of weakness. Don’t let it. Approach your daily nutrition with discipline and mental fortitude. How? Through a natural and organic approach of strength and balance—the same way you set boundaries in other aspects of your life, like relationships, work, and parenting. Treat food like everything else:

• Quality over quantity

• Pleasure over pain

• Balance over stress

• Moderation over access

For many of us, this is tough. Why? Because we have spent too much time creating stress around the very thing that serves us and our bodies. Often, it’s a case of too much information. We get so confused about “which diet,“ “which program,” “what timing,” “what quantity,” “what quality,” and “how much” that we don’t stick to one thing. Instead, we constantly switch and combine things until we go numb with confusion and stress, all while seeing limited results. So, I ask you here and now to STOP! Stop letting piecemeal and random health information into your life.

Health, which includes fitness and nutrition, is a straight line. As you read about the simplicity of the nutrition guidelines, think of it as a straight line to your success. So, picture the line. Right now. Go on. Good! Now, let’s visualize you at the end of that line, just like we did before. Remember how you saw yourself 7

days from now and then another 3 weeks after that? Follow the nutrition program provided here, and, along with the training and workouts from this book, it will give you everything you need for your success.

Stick with me on this, and I will help you achieve real, lasting results. Don’t let anything or anyone interfere with your success!

Anybody Can Eat Smart

• First, you have to be conscious of what you’re eating.

• Second, you have to understand the difference between hunger and cravings.

• Third, you have to treat food the same way you treat any other commodity in your life by not allowing it to have power over you.

• Finally, you have to ask yourself: Is this food serving me or not? Then decide if you are going to order, buy, or consume it.

Cut The Extra - Empty Calories

Liquids are the simplest place to start

You can kick nearly 400 calories per day just by reconsidering what you drink. The list includes juices, soda, alcoholic cocktails, and sugary coffee drinks, but it also includes sports drinks, “healthy” smoothies, and fresh juices. Even nutritious beverages can jack up your calorie count and make you pack on extra pounds. Sixteen ounces of pressed vegetable and fruit juices can add up to 440 calories.

And 16 ounces of coconut water can measure in at nearly 90 calories. Most juices and flavored drinks are 200–400 calories a bottle! Does this mean you shouldn’t drink healthy fruit smoothies or all-natural, organic vegetable juices? Of course not! However, the biggest mistake most people make is drinking these beverages as a snack or as part of their lunch and dinner. The truth is that a fruit and vegetable smoothie or juice should be considered a meal. Yes— the next time you drink a healthy juice, treat that as your breakfast or lunch. The general rule for an all-natural juice is that it should contain 80 percent vegetables and 20 percent fruits. If it truly is all-natural and fresh, the drink should have an expiration date of 2–3 days from the date of purchase.

Sports drinks: Unless you are a professional athlete or are participating in an outdoor activity that will last you over 60 minutes, kick the sports drinks! The calories and sugars outweigh the so-called benefits. Think of it this way: sports drinks are made for special events, like marathons. Instead, keep it simple and drink water.

Alcohol: Mixed drinks can have as many as 300 calories per serving, depending on what type of beverage you prefer. The best way to cut calories during a night out is to add ice and soda water to your mixed drink instead of juice, soda, or tonic. You can also opt for wine or ultralight beer. For a healthier twist on the mojito and other great low-calorie drink recipes, visit our blog on the Kettlebell Kickboxing website.

Milk: It does a body good, yes, but the calories add up quickly when you add milk to cereals and coffee. Even skim milk contains many calories and is high in both sugars and carbohydrates. When cutting your calories, allow yourself one glass of milk a day and be sure to account for it in your calorie allotment. For a low-sugar alternative, try all-natural, unsweetened almond milk!

Sugar

Cutting sugar alone can rid your daily diet of an extra 300–800 calories! It doesn’t mean you can’t ever enjoy cheesecake or your favorite cupcake. I’m not talking about the occasional indulgence; it’s your daily sugar intake that matters most. Oddly enough, you probably don’t even notice or particularly enjoy the daily sugar you eat as much as that apple pie you look forward to on Thanksgiving.

Did you know that food manufacturers commonly place sugars in foods you wouldn’t typically label “sweets,” like pita bread, soy sauce, and salad dressing? This is a good reason to read food labels. Try to avoid anything with more than 8 grams of sugar, unless it’s an all-natural pressed vegetable juice, which contains natural sugars you can have daily.

The worst part? Sugar is addictive. You know that daily 3 p.m. candy or mochaccino urge? It’s so hard to fight because it’s not just a craving—it’s an addiction! Studies have shown that sugar stimulates the same receptors and pathways activated by drugs like heroin and morphine. By constantly eating sugar, you also force your pancreas to work overtime. As you eat more sugar, it pumps out massive amounts of insulin, and eventually your body may become less sensitive to sugar.

Now, not all sugar is created equal. Natural fructose, which can be found in fruits, doesn’t trigger more cravings, and fruits are full of fiber and nutrients. Fruit sugars are fine, so long as they come from real fruit. When you follow the KB program, we will ask you to maintain a balanced intake of fruit and to try to eat it during the earlier hours of the day, but the moral here is that fruit is good for you!

Sodium

Aim to keep your sodium intake under 2,500 milligrams a day. Too much salt can make you retain several pounds of extra water weight, and it can also harden your arteries. The main sodium you want to avoid is the stuff found in frozen dinners, takeout, and fast-foods. Also, be careful not to oversalt your food, and use sea salt whenever possible.

If you stick to the rule of shopping 80 percent in the produce aisle and 20 percent elsewhere, your sodium intake shouldn’t be an issue. Check labels on foods, and try to avoid buying any products that have more than 300 milligrams of sodium.

Fat

Fat typically gets a bad rap because it’s high in calories. However, don’t fear fat. Eat foods rich in monounsaturated fats, such as olives, nuts, and avocados. With that said, portion control is key, since even the good fats are still high in calories.

︎︎︎︎︎︎︎︎︎︎︎︎︎︎︎︎︎︎

Here are guidelines to keep in mind when looking at the fat content listed on nutrition labels:

• Saturated fat: 0 to 0.5 grams. Aim to avoid these, if possible. They’re terrible for you.

• Trans fat: absolutely 0 grams. Aim to avoid these completely.

• Polyunsaturated fat: up to 5 grams is acceptable.

• Monounsaturated fat: up to 5 grams is acceptable.

• Cholesterol: up to 20 grams is acceptable.

Proteins

Proteins are known as the building blocks of life. Once in your body, they break down into amino acids to promote cell growth and repair. Because proteins take longer to digest than carbohydrates do, they leave you feeling fuller for a longer amount of time and on fewer calories.

Whether you are a vegan, vegetarian, or omnivore, protein should be a daily component of your nutrition. Great protein sources include lean meat, chicken, fish, dairy, soy, legumes (beans), and nuts.

Be aware that some of those sources can be high in saturated fat and cholesterol. To avoid this:

• Make sure you control the portions of your dairy protein sources. Keep them to a minimum of one meal per day (or less).

• Make sure your fleshy proteins (fish, chicken, and meat) are lean cuts.

• Do not avoid protein options like quinoa and beans, which are great low- fat and high-fiber options.

CarbohydratesCarbohydrates (starches and sugars) are fattening, mostly because they spike blood sugar levels. These periods of excessive insulin production lead to hunger cravings, overeating, and the storage of calories as body fat.

General Carbohydrate Guidelines:

• Unless it’s a special dinner or day, do not mix heavy proteins (like meat) with starchy carbohydrates.

• Balance your diet by eating 70 percent non-starchy carbs and 30 percent starchy carbs. Non-starchy Carbs Although all vegetables contain starch, the following contain it in relatively small proportions:

Starchy Carbs

• All foods with barley, corn, oats, rice, rye, and wheat

• Also: bananas, beans (and dried beans), chestnuts, legumes, peas, peanuts, potatoes, pumpkins, sweet potatoes, tapioca, and winter squashes

• While these starchy carbs are okay, avoid the processed stuff like white bread, rice, and pasta. Instead, stick to the whole grain options.

Dietary Fiber

The more, the better. Fiber wards off heart disease, lowers cholesterol, and controls blood sugar (which directly relates to weight management). Fiber is found in everything from fruits to beans. Here’s a list of my favorite high-fiber foods:

• All-natural juices

• Whole grains (real, not refined): barley, bran, oatmeal

• Legumes: black peas, lentils, lima beans, split peas

• Vegetables: artichokes, broccoli, Brussels sprouts, peas

• Fruits: avocados, berries, pears

• Flaxseed

• Chia seeds

Now What?

Always look at a food’s caloric content and be aware of your portions. The quality of your food is as important as its calorie count. For example, it is far more beneficial to eat a 200-calorie avocado then a 200-calorie packaged, processed imitation meal.

Make good choices:

• Eat whole, natural, real food.

• Watch your portions.

• Pair foods correctly.

• Lean proteins and greens should account for 75 percent of your food choices.

• Save the sugars and high-calorie fatty foods for special occasions.

Creating Lasting Results

Results, Goals & Maintenance Continue Your Success

In order to succeed and stay successful with out stress, dependency or complete you have to stay the course. Literally, do not let not seeing results in the first week weigh your momentum down. And, don't let boredom, self doubt or a lack of discipline ruin your plans and goals.

There is a saying in mountain climbing, trek high, sleep low, climb steady. And I think that this saying very much translates to our progress together. We have to stay the course and trust in the program.

Continue to challenge yourself, as you did in your first week. You have to continue to discover yourself, as you did in your second and third weeks.

Accept yourself. This might actually be the hardest task of all. Accept yourself! You must accept yourself. Most people fail because they want the world to unfold for them in a week or two, but that is simply not the case. It can’t. It takes time. When people see changes in the first week or two they get excited. But by week four, too often I see people become discouraged because they can’t accept themselves—they want change to come in an instant. You didn’t gain all of your weight in four weeks. It took years to gain weight and lose mobility and strength. And now you want those years of poor habits to simply be wiped clean in four weeks. It’s the wrong attitude, and this type of thinking leads to failure.

Don’t worry! It doesn’t mean that it will take you years to regain your shape, strength, and health. Luckily, in my experience, 30, 60, or 90 days sets you on a great path. But still, there is always a continued effort. Do not look at the end result. Envision your goals in steps, enjoy those steps, and keep on going. You must accept yourself first, and you must keep moving. Keep up the routine, the training, the eating, and the personal discipline.

That is the ultimate life change, to accept yourself and STILL keep going. That, and only that, will empower you to live the kind of life that will lock in your fitness forever. You can do this. You only have a little further to go.

The concepts I discuss are simple, and yet sometimes we ignore them. We say the words, “tomorrow” or “next week” or “on Monday! I will begin on Monday.” Cast that aside too—excuses can go on forever, and soon a year will pass, then two.

Do not cast yourself in a mold; human beings are too beautiful, and we have too much potential to remain the same and not evolve. Your job is to become a better version of yourself every single day. This will give you a level of satisfaction and fulfillment that very few other things can. I urge you to try. Every single person deserves to experience the feeling of being their best—physically, mentally, and spiritually.

In the end I am here. I want you to know that I am going through the same challenges you are every day. And together we will train, learn to eat clean, and tap into a better version of ourselves. Every time you do a workout, know that I am doing it too, and so are the thousands of women working out with Kettlebell Kickboxing DVDs, following our instagram and books, or even doing the physical classes with me in New York City and in the countless other cities and countries that I visitor where we have certified KBIA instructors. When you feel a bit lost of motivation, or even when you want to share an accomplishment or a thought, visit us on our social media and blog and share or just read and scroll through the posts and comments of other Kettlebell Kickboxers. Our Instagram account @KettlebellKickboxing has thousands of followers, and I post updates several times a day, including workout videos, step-by-steps, studio and success pictures, and recipes. Our Twitter @KBKickboxing shares the same content. Our Facebook page has updates and a wonderful community as well as the opportunity to ask questions. And our blog on kettlebellkickboxing.com has a wealth of information that follows every concept discussed in this book!

Join the community; it is full of like-minded individuals just like you. Use hashtags #KettlebellKickboxing and #KBBody so that we can find you. Tag friends! & get them involved in working out with you.