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Twenty-one days to looking and feeling your best!
FAST stands for fun, accelerated, strength training! For the next 21 days, we will combine kettlebell strength training with yoga, Pilates, & mantra meditation! I have also included a plant-based recipe for you to try each day! Please watch the “how to use this program” video for more information on this program.
Daily fulfillment Journal (printable guide)
DAILY WORKOUT
DAILY MANTRA
DAILY RECIPE
Day 1
Kettlebell Basics
Welcome to Day 1! Grab yourself a light/medium kettlebell! We will be going over a few fundamental movements found in this program.
Day 2
Get Twisted
Time to get twisted! Today’s class mixes up using the kettlebell with yoga postures to strengthen and stretch you! All you will need is a light kettlebell for today’s class. Enjoy!
Day 3
Fast Fusion
It’s day 3! I hope you are ready for some FAST fusion! This class combines Yoga, Pilates, and kettlebell strength training to give you the perfect workout. You may use a light to medium kettlebell for this class. Have fun!
Day 5
Legs For Days
Okay, Team! I hope you are ready to burn out the lower half! This fantastic class will have both your core and legs on fire! Grab a medium to heavy kettlebell for this workout!
Day 6
Length & Strength
Today marks the end of week one! GREAT JOB! For today’s class, grab a light to a medium kettlebell, and let’s get long and strong! This fusion workout combines all three disciples and will leave you feeling the glow! Enjoy!
Day 8
Work It Circuit
It’s week 2, woohoo!🤩🥳 This circuit will make you WORK IT! Grab a medium size kettlebell and let’s get to work!
Day 9
Do Your Best & Forget the Rest
It’s day nine, and we are feeling fine! Today’s kettlebell flow class will leave you feeling amazing! Grab a little kettlebell and two yoga blocks & let’s do this!
Day 10
Strong AF
It’s day ten, and we are getting so STRONG! Today’s class will challenge us in all the best possible ways! Grab a medium kettlebell, and let’s go!
Day 12
Smoking Legs & Abs
Day 12! Time to get smokin’! Today’s class will work on the lower half of the body. Grab a medium to heavy kettlebell, and let’s set this house on fire!
Day 13
Arms and Core Galore
Today we have a killer upper body and core workout! Grab a medium kettlebell and let’s get ripped!
Day 15
Mega Circuit
You’ve made it to week 3! It’s time to turn up the heat! Today’s Mega Circuit will do just that! Grab a medium to heavy kettlebell, and let’s go!
Day 16
Inner Fire
Day 16 is here! We are keeping the intensity up but turning down the heat. Grab a light kettlebell and let’s blend some yoga and Pilates movements with our kettlebell training!
Day 17
Fast Blast
For day 17, we have a fun and dynamic workout! Fast Blast will challenge you in both strength and flexibility. Grab a medium weight and meet me on the mat!
Day 19
Feeling Fierce
You are in the home stretch! Are you feeling fierce? Today’s class will help you get there! Grab a medium to heavy kettlebell and let’s smash Day 19!
Day 20
Inferno Legs and Core
Today marks the end of our 3-week FAST journey! Today’s class will have your lower-body feeling the fire! Let’s finish this challenge strong! Grab a HEAVY bell, and let’s get it, team!
BONUS
Yoga Recovery
If you need a little break from lifting, this is the class for you! Add this Yoga Recovery practice in if you are feeling sore or just need to take an active break from the program.
BONUS
Arms of Steel
If you are in need of a quick but effective upper body workout, look no further! Grab a medium to heavy bell and let’s smash this!
DAY 3
With change comes opportunity.
This daily mantra is to help you find the opportunities that change can bring.
Day 6
I release all things out of my control.
This daily mantra is to help you let go of what is no longer serving you.
Day 7
I am thankful for everything I have.
This daily mantra is to help you find thankfulness for all that you have.
Day 8
I love who I am becoming.
We have a great mantra for today’s meditation that will leave you feeling loved and supported.
Day 9
I do not have to prove myself to anyone.
Today’s mantra mediation helps us learn how to break the chains of other people’s opinions.
Day 11
There are blessings hidden everywhere, I will find them.
Today we are focusing on our blessings! Enjoy this mantra meditation.
Day 12
I breathe in joy as I breathe out discontent.
This mantra meditation is to help you let go of stress and breathe in joy.
Day 14
I accept what is out of my control.
Today’s mantra can help us let go of control and get us in the right headspace.
Day 15
Today I will be gentle with myself.
Today’s mantra will help us be a little more gentle to ourselves.
Day 16
Excellence does not require perfection.
This meditation will help you break the chains of perfectionism and help you strive for excellence instead.
Day 19
I trust that everything is going to work out for me.
This meditation will help you feel anxious, worried, or just out of sorts.
DAY 1
Woo Hoo Cashew Smoothie
Give this post-workout smoothie a try! It’s perfect for any on-the-go morning!
DAY 3
Blueberry & Banana Marvelous Muffins
These are quick and easy to make! Great breakfast idea or have them for a snack in the afternoon!
Day 4
Heavenly Black Bean & Corn Salad
You will be shocked at how easy this salad is to make! It’s yummy and very filling!
Day 5
Mango Me Happy Smoothie
This smoothie is so refreshing! Great to make after your workout to replace vitamins and minerals!
Day 6
Amazing Almond Smoothie
This great-tasting smoothie can be made in 2 minutes! Great source of protein, fiber, and healthy fats.
Day 7
Get your Chick-On Salad Sammie
This recipe is a staple at our house! You can put this on buns, bread, or in a wrap. Enjoy!
Day 8
PBB Smoothie
The PBB smoothie is an awesome post-workout meal to give your body what it is craving. Enjoy!
Day 9
Bangin’ Portobello Burgers
These burgers are off the chain! If you love burgers but are looking for a healthy alternative, these will blow your mind!
Day 10
Green Power Smoothie
This awesome smoothie will make you love consuming your daily dose of green leafy vegetables!
Day 11
Easy Butternut Squash Soup
If you love quick, easy, and delicious, this is the recipe for you!
Day 14
Pesto Pasta Perfection
If you love Pesto, you will love this quick and easy plant-based meal!
Day 15
Violet Beauregarde Smoothie
If you love blueberries and raspberries, you will absolutely love this smoothie! It’s packed full of antioxidants, vitamins, and minerals!
Day 16
Delicious Blueberry Date Smoothie
This smoothie is packed full of fiber, vitamins & minerals! Sweet and delicious!
Day 17
Sweet Potato and White Bean Stew
This quick and easy stew is a favorite in my house! We make it at least twice a month!
Day 18
Mango Lime Sorbet
If you are craving dessert, you must try this recipe. It’s so easy and delicious!
Day 19
Get it Girl Smoothie
For those days where you need an excellent blend of protein, fiber, vitamins, and minerals, this smoothie has it all!
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Just finished my first round of FAST and loved it 😍 Taking a break for a few weeks’ holiday (kettlebell too heavy for luggage 😂) but coming back to it in September 👍🏻
YAY! Congratulations on finishing! Enjoy your holiday!
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Just started round 3. 😵💫🥴🙏🏻
Wow! Love it!
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Hi Kerri! My twin sister and I bought each other kettlebells for our 54th birthday! We just finished your FAST program, amazing! We’re looking forward to a year of getting strong for our many travel adventures this year 🙂
That’s amazing!! YAY!
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Love the inner fire!🔥
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I’ve done all the mantras along with the program. I avoided this kind of practice before, because I couldn’t come up with short simple phrases – but they can make such a difference! Now I love my mantras. Thanks for teaching me, Kerri.
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The daily mantras were amazing! Thank you for creating those. They were exactly what I needed and would love to see more!
I will definitely do more! So glad you enjoyed them!
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I did all the mantras every day, one by one. Amazing stuff. Will come back to them to remind myself, life is wonderful 🌱
Thank you! That makes me so happy!
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Yes, this is perfect🤗 I’ll do these over and over, add handstand drills and versions of yoga recovery. Thanks 🙏🏻❤️
So glad you enjoyed it!!
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Love it!
Thanks lisa!