Tone-it-up with Kettlebells

February 14, 2016

In celebration of the launch of our new PKB Strength and Conditioning kits, we’re answering questions from our VIP Insiders about strength training, fat loss and nutrition.

In today’s blog post, Master Trainer and Nutrition Coach Jacqui Blazier explains how to structure your PKB training to build endurance and lose excess fat.

As the old saying goes, "There’s more than one way to skin a cat”.

A brutal saying for sure, and I promise you that no animals were harmed during the creation of this blog post. What on Earth were people doing skinning cats anyway?

Nevertheless, what the saying implies is certainly true when it comes to training for the goal of improving athletic performance while simultaneously promoting fat loss.

Ask 300 coaches and you’ll learn 300 ways to accomplish the same goal. Many experts claim to have the “magic key” or “one weird trick” that’s the Holy Grail of weight loss. Seeing as you’re an intelligent and educated human being, I’m sure you’re aware at this point of these two irrefutable truths:

1). There are no shortcuts to permanent weight loss.

2). You can’t fake athletic performance ( i.e. you can’t speed up time and training).

Sadly, you can’t train for a marathon in a week ( well, you could try, but I strongly advise against that). You have to put in the miles and slowly improve your conditioning over time. Similarly, you can’t expect to take a magic pill and watch extra body fat instantly melt off of your body. Once again, time and training are required.

How much time and how much training? Well, that depends on a whole bunch of factors, namely:

  • How much weight you want to lose (1-2 pounds a week is the recommended rate of loss for permanent change)
  • Your current fitness level
  • The time you’re willing and able to commit to achieving your goal
  • Your commitment to a balanced nutrition plan (more on this later)
  • Other factors that are totally beyond your control ( i.e. genetics, life circumstances, whether you or your children come down with an illness, etc). 

The points outlined above could be considered your fundamental laws for weight loss success. No matter which way to choose to “skin the cat”, these factors will ultimately determine whether or not you reach your desired destination.

Fortunately, PKB portable kettlebells offer a convenient solution for helping to you achieve your fat loss and performance goals. Total body circuit training is a proven method for promoting fat loss, and the PKB provides the ideal means for creating high intensity, moderate duration total body training. By rapidly transitioning between exercises, you’ll not only achieve maximal muscle stimulation, you’ll keep your heart rate elevated, torching calories while improving strength and endurance.

Check out this quick demonstration by PKB trainer and world class kettlebell lifter Audrey Burgio. Notice how she uses a variety of movements in rapid succession to save time and keep her heart rate elevated:

(note: this workout is a sample of the full training program that will be included as part of the PKB fat loss kit. Click here to join our VIP insiders list for all the details and exclusive pre-launch discounts. )

Here are a few additional tips for maximizing your training and nutrition for fat loss:

  • Circuit training may be performed every day (if alternating muscle groups) or every other day if you opt for a total body training program.
  • Stick with moderately heavy resistance and higher repetitions ( 12-20 )
  • Keep rest periods short between rounds (no more than 1-2 minutes) for maximum results in minimal time
  • Fat loss requires a 20% reduction of overall daily calories from maintenance levels. Choose natural, high quality, minimally processed foods 80% of the time and be sure to drink plenty of water
  • Prioritize protein at every meal or snack to preserve muscle while eating in a calorie deficit. Meal replacement and protein shakes are a convenient option for breakfast or before or after a workout.
  • Don’t forget to warm up prior to activity and cool down and stretch post workout to prevent injury and begin the muscle repair process

Last but not least, remember that anything worth achieving takes time. Consistency, with both nutrition and training, is the most important factor for achieving your weight loss and athletic goals.

Train hard, eat well, and keep it simple. No cat skinning required.


With nearly two decades of experience as a fitness trainer and coach, Jacqui  Blazier has helped hundreds of clients from ages 8-80 lose weight, gain strength, and improve athletic performance. She recently launched her flexible dieting mastery course to help men and women lose weight while still enjoying a balanced life. Jacqui offers her coaching and consulting services worldwide via her website at

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