Hello Reader,
Why I Almost Never Discovered the Exercise That Changed My Life
(And Your New 20-Minute Kettlebell Workout)
Dear Commander,
I have a confession: I used to hate working out.
Let me paint you a picture. I was on “Guiding Light,” running every single day just to maintain my weight. Not because I loved running (I despised it), but because I had to fit into my character’s clothes. You see, when you’re on a TV show, the costume department doesn’t just buy clothes in your size—they alter everything to fit your body exactly. Gain even one pound, and nothing fits.
So there I was, trapped on the cardio hamster wheel. Running daily because that’s what cardio demands—the moment you stop, your metabolism drops back to normal. Miss a day? The scale creeps up.
I was miserable.
Then my husband started using kettlebells. My first thought? “Absolutely not.” It looked like something from Cirque du Soleil.
But here’s what changed everything: I watched his body change in just 6 weeks.
The Exercise Revolution I Never Saw Coming
That first kettlebell workout changed my relationship with fitness forever. Here’s what I discovered:
✅ Kettlebell training elevates your metabolism DURING the workout AND for hours after
✅ You only need 3 workouts per week (every other day schedule)
✅ Each workout builds real, functional strength that makes daily life easier
✅ It’s actually enjoyable (I never thought I’d say that about exercise!)
No more daily cardio prison. No more hating my workouts. Just three focused sessions per week that actually worked.
Your New 20-Minute Kettlebell Workout
Today, I’m sharing a beginner-friendly kettlebell routine that will give you a taste of what transformed my body and my life.
Before You Start:
🎯 Kettlebell Size Guide: -
Women Beginners:
If deconditioned/over 60 use 6kg (13 lbs)
If average conditioning and younger: 8kg (18 lbs)
Men Beginners:
If deconditioned/over 60 use 10kg (22 lbs)
If average conditioning and younger: 12kg (26 lbs)
⚠️ Essential First Step:
Head to my YouTube channel. I have created a Beginner Kettlebell Playlist. It has:
- Instructional Video for the exercises on the video: Watch and listen to my instructions
- Joint Mobility Warm-up before every workout. This isn’t optional—it prepares your body and prevents injury.
- 20 Minute beginner workout
The Workout Structure:
🟢 Beginners: Complete the routine once (20 minutes)
🟡 Intermediate: Complete the routine twice (40 minutes)
🔴 Advanced/Conditioned: Complete the routine three times (60 minutes)
📅 Frequency: 3 times per week on every-other-day schedule
(Example: Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
How to Progress:
Start at your current level and add time as you can handle more. The goal is consistency over intensity. Better to complete one time through than to struggle through three rounds with ragged form.
Access Your Complete Workout
Link: Click on the button. Remember to subscribe so you can go back to it easily.
Why This Changes Everything
Remember my daily running routine that I hated? Here’s the comparison:
Old Cardio Approach: - Required daily commitment - Metabolism returned to normal immediately after - Maintained weight but didn’t build strength and I had no core and no upper body strength - Made me dread exercise
Kettlebell Training: - Only 3 days per week needed - Metabolism stays elevated for hours post-workout - Builds functional strength for daily life - Actually enjoyable throwing around a weight. (who knew?!)
Your Challenge This Week
I challenge you to try this workout just once. Do the warm-up, complete one time through of the routine, and notice how you feel.
Listen to my instruction. Form is important. If you need to take breaks, take breaks. Just show up and try.
Because here’s the truth: The hardest part isn’t the workout itself—it’s making the decision to actually workout that first time. I was someone who couldn’t stick with any exercise routine. I hated them all. If I can transform my relationship with fitness, so can you.
What’s Next?
If you want the complete system that includes this kettlebell foundation plus sustainable nutrition, please read my 5/2 Lifestyle Plan (it includes detailed kettlebell sizing guides and the complete strength-first transformation approach).
I want you to love you. See how it feels to train like someone who’s serious about getting strong.
Your future self—the one who’s strong, confident, and actually enjoys working out—is waiting.
Go show her what you’re made of.
With strength and determination,
P.S. When you try the workout, I’d love to hear how it goes! Hit reply and tell me about your experience. Did it surprise you like it surprised me? I read every message.
💪 QUESTIONS? Simply reply to this email
Remember: Physical strength creates mental and emotional strength. It all starts with getting strong.
