Ok, no words for how much I love this new e-book by Neghar Fonooni, RKC2.
Granted, it's got everything I like: It has a really amazing progression from single kettlebell workouts to two kettlebell workouts (I've been a huge proponent of using two kettlebells for fat loss workouts forever) and it's got a really, really amazing – dare I say kind – section on food.
First off, lets take a look at the awesomeness of Neghar Fonooni – you probably know her either from the legendary Girls Gone Strong, or you know her from her personal website Eat, Lift and Be Happy. Even if you've never been to either of her sites, you could just look at the names and get a sense of everything Neghar stands for.
Neghar talks a lot about how to improve yourself from a positive place instead of from a negative place. Self-love is a major theme of the book, and it's both wonderful and honest. The section on gratitude is amazing, the part about social situations and alcohol is amazing. There is a lot of really genius stuff in the mindset and nutrition sections. Again, pretty much what you'd expect from someone who's website is called Eat Lift and Be Happy.
Here's a cool quote from the beginning of the book:
"Every single women who has fully committed to this journey, has emerged renewed, remade, and effortlessly at ease with their bodies. That’s the Lean & Lovely intention—to change your body by changing the way you view and treat yourself."
So, I'm totally biased – I met Neghar at the RKC certification in 2011, when we were both Assistant Certification Instructors.
She not only had amazingly perfect kettlebell form, but she was also superhuman strong.
The workout portion of the book has three phases, but also includes an awesome Primer Phase, that I would recommend doing, so actually four phases. I *always* recommend multiple phase programs.
This particular program ramps up in intensity, complexity, and load. And the sets and reps change each month also. Lets take a look at each phase:
Primer Phase:
• Short workouts with an emphasis on technique
• Learning and mastering new movements
• Longer recovery periods
Lean and Lovely: Phase One 
• 30-45 minute workouts
• 20-30 minute complexes
• Strength-based fat loss
• Intense finishers
• Moderate rest periods
Lean and Lovely: Phase Two
• 45-60 minute workouts
• 20-30 minute complexes
• Learning and mastering new movements such as the snatch
• A more distinct strength focus
• Shorter recovery periods during metabolic resistance training
• Option chin-up practice
Lean and Lovely: Phase Three 
• 45-60 minute workouts
• 20-30 minute complexes
• More advanced movements and double kettlebell work
• Optional chin-up and barbell work
So you can see that the workouts progress both in complexity and intensity throughout the program. It starts with single kettlebell work, and works into two kettlebell work, and from less complex movements into more complex movements.
I really like the progression of the phases, and the way the workouts are set up.
There is also an entire other e-book in the package called Sweat Sessions. This is SO GENIUS I was kinda pissed off that I didn't think of it first =) She has optional extra workouts, depending on what level you're at and how you feel that day. There are metabolic workouts to kick your ass, all the way down to some easy bodyweight stuff to get moving, get a little sweat going, and recover. It's so wonderful and smart. On the weeks you feel great you might do a little extra. On weeks you're stressed or tired you can do just the main program.
The nutrition program could probably be summed up by it's first line:
"My philosophy on food is quite simple: Food is equal parts love and sustenance."
She goes way into deliciousness. The whole pattern is replacement instead of elimination, and has guides on what to replace your favorite comfort foods with. It's also really genius.
I could keep going, but obviously this was a program I really got into. Like I said – I'm totally biased – we both come from the same school of kettlebell training and have some similar philosophies there, and in terms of the nutrition program, she's articulated some things in genius ways that I wish I had written. Things like a section on fear of missing out on foods are just so great that I can't help recommending it.
Truth be told, there just aren't very many really great fat loss workouts out there by RKC or SFG instructors. I'm really stoked about this new one by Neghar because she pairs her kettlebell awesomeness with a really great philosophy on food and body.
It's good for my heart and soul to see a program relate to food like this.
by Josh Hillis
Author of the upcoming Fat Loss Happens on Monday, with Dan John
Head Coach at PowerHour Group Personal Training in Denver.
Click below to check it out/get it:
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