Premeditated Fitness Brecksville

04/05/2025

I created this page for 1-on-1 in person training. I'm no longer offering in person training.

I can impact more people and offer a better service with Online Coaching and I'm moving to that model.

For all future fitness related content, follow along on my personal page George Vrotsos

I post the most content on Instagram .dad.no.gym

479 Followers, 1,285 Following, 90 Posts - See Instagram photos and videos from George Vrotsos | Kettlebell Coach for Dads (.dad.no.gym)

02/05/2025

Fat loss is a journey that many people struggle with, and I’m here to help. First, let me be clear: no one needs to lose body fat unless they personally feel it would improve their health and happiness.

But the reality is, many people aren’t feeling their best. In fact, the CDC estimates that around two-thirds of adults are either overweight or obese.

I understand this challenge firsthand, having lost 40 pounds in six months back in 2012, and keeping that off while losing another 20 pounds over the past decade—all while managing a busy schedule and family life.

If I can do it, I believe anyone can. The key is finding sustainable strategies, and that’s what I want to share with you.

Focus on these 4 goals in your first month and your fat loss journey will have a foundation for success.

1️⃣ 𝗦𝘁𝗮𝗿𝘁 𝘄𝗶𝘁𝗵 𝗽𝗿𝗼𝘁𝗲𝗶𝗻. This is your foundation. Aim for 0.7–1 gram of protein per pound of your goal body weight. Don’t worry about cutting calories right away; focus on hitting that protein target. Spread it out across your meals, and start small—master breakfast first, then work on lunch, and finally dinner. Once you’ve built this habit, cutting calories becomes far more manageable.

2️⃣ 𝗠𝗼𝘃𝗲 𝗺𝗼𝗿𝗲, 𝘀𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝘄𝗮𝗹𝗸𝗶𝗻𝗴. We weren’t designed to sit all day, but most of us do. Walking is the simplest way to get your body moving and burn more calories. Start with just three brisk 5-minute walks a day. You can do this indoors if the weather’s bad. Gradually build up to 8k–10k steps a day, but in the beginning, it’s all about creating the habit.

3️⃣ 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗶𝘀 𝗰𝗿𝘂𝗰𝗶𝗮𝗹. To ensure the weight you lose is body fat—not muscle—incorporate strength training. It doesn’t require hours in the gym. Three 30-minute full-body sessions a week, focusing on compound movements like squats, presses, and rows, are enough. At-home training with bodyweight or kettlebells works well too, especially for busy schedules.

4️⃣ 𝗦𝗹𝗲𝗲𝗽 𝗺𝗮𝘁𝘁𝗲𝗿𝘀. It’s tough when life is hectic, but making sleep a priority is essential. Simply turning off the screens an hour earlier can make a huge difference in your energy, mood, and progress.

Focus on these simple strategies over the next month, and you'll be amazed at how sustainable fat loss can feel.

01/01/2025

Happy new year! The Kettlebell Kickstart Challenge is live 🎉

Do you want to learn how to get or stay fit from home in about 20 minutes per day? Check it out!

It's a free challenge. The first workout is available to anyone on YouTube, give it a try.

If you want to continue the challenge and get the rest of the videos you'll have to join the challenge.

https://youtu.be/A5cr574MNno?si=IP2zOtdidBDgxR5-

Welcome to the 30-day Kettlebell Kickstart Challenge, a month-long program designed to help you build strength and mobility right from home. Each workout is ...

12/29/2024

𝗪𝗼𝗻𝗱𝗲𝗿𝗶𝗻𝗴 𝗶𝗳 𝗶𝘁'𝘀 𝘁𝗼𝗼 𝗹𝗮𝘁𝗲 𝘁𝗼 𝗷𝗼𝗶𝗻 𝘁𝗵𝗲 𝙁𝙍𝙀𝙀 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲? 𝗜𝘁’𝘀 𝗻𝗼𝘁! The adventure is just beginning, and there's still plenty of time to dive in. 𝗝𝗼𝗶𝗻 𝗵𝗲𝗿𝗲👇
https://mailchi.mp/premeditatedfitness/kettlebell-kickstart-challenge

The Kettlebell Kickstart Challenge officially kicks off on 1/1/25, but you can jump in anytime in January and start your "Day 1" whenever you're ready. Workouts will be sent directly to your inbox and available in our private Facebook group, so you'll have everything you need to get started.

Don't have a kettlebell yet? No worries! The first few workouts don’t require one, and I recommend the Yes4All Powder Coated Cast Iron Kettlebell on Amazon—it’s budget-friendly and ships fast with Prime.

The sooner you join, the more you can enjoy the experience with the whole group. But no matter when you start, if you're ready to make a change in January, you're in the right place.💪

12/27/2024

𝗥𝗲𝗮𝗱𝘆 𝘁𝗼 𝗟𝗲𝘃𝗲𝗹 𝗨𝗽? 𝗛𝗲𝗿𝗲’𝘀 𝗛𝗼𝘄 𝘁𝗼 𝗖𝗵𝗼𝗼𝘀𝗲 𝗬𝗼𝘂𝗿 𝗙𝗶𝗿𝘀𝘁 𝗞𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹👇

You're going to need a kettlebell for the Kettlebell Kickstart Challenge. 💪 Here are your best starting options.

Get a cast iron kettlebell that's powder coated. These are the most affordable, durable, and comfortable in your hand. There are lots of options available.

𝗥𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗲𝗱 𝗦𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗪𝗲𝗶𝗴𝗵𝘁𝘀:
-Women start with 10 kgs (22 lbs) or 12 kgs (26 lbs).
-Men start with 16 kgs (35lbs) or 20 kgs (44lbs).
-Choose the weight based off of your current strength training - if you are just starting out after some time off, pick the lighter option.

𝗕𝘂𝗱𝗴𝗲𝘁 𝗢𝗽𝘁𝗶𝗼𝗻: If you want to spend as little as possible get the "yes4all powder coated cast iron kettlebell" on Amazon . This is the best inexpensive option on amazon with prime shipping. Make sure it is the powder coated one (they are all black with colored bands and look similar to the image in this post) yes4all also sells an adjustable kettlebell and vinyl coated ones - do not buy those.

𝗠𝗶𝗱 𝗥𝗮𝗻𝗴𝗲 𝗢𝗽𝘁𝗶𝗼𝗻: Rogue Fitness Kettlebells are fantastic and you can pick them up in person in their Columbus Ohio store to save on shipping costs. Rogue isn't on amazon, you'll need to purchase through Rogue Fitness's website. These bells also hold their resale value the best as Rogue is a sought after brand by crossfitters. The image in this post is a Rogue Kettlebell.

𝗕𝗲𝘀𝘁 𝗟𝗼𝗻𝗴 𝗧𝗲𝗿𝗺 𝗢𝗽𝘁𝗶𝗼𝗻: Kettlebell Kings Adjustable Competition Style kettlebell is a complete gym in one bell. It can be adjusted between 12kg and 32kg. This will be the only kettlebell you ever need. Buy it through Walmart's website. You get free shipping that way and while Kettlebell Kings' products are fantastic, the customer service on Kettlebell Kings' website has been hit or miss lately.

I did not include direct links on purpose. Posts with links to retailers in them are shown to fewer people. Feel free to DM me if you are confused and I'll send you the direct links.

12/23/2024

Ready to kickstart your fitness in 2025? 💪Here's a sneak peek at the free Kettlebell Kickstart Challenge. 👀

You'll learn essential moves like swings, squats, presses, and more – all designed to build strength, burn fat, and fit into your busy schedule.

Whether you're new to working out or looking to refine your skills, this challenge will get you moving with purpose.

Sign-ups are open now – don’t miss out. Let’s make 2025 your strongest year yet.

Click to Join 💪👇

https://mailchi.mp/premeditatedfitness/kettlebell-kickstart-challenge

12/21/2024

January is right around the corner, and you know what that means—packed gyms. It’s awesome that so many people are ready to kickstart their fitness, but the waiting for equipment and crowded spaces? Not so much. Plus, let’s be real, most of those resolutions fizzle out fast unfortunately.

But not you. This year, skip the hassle and join the 𝗙𝗿𝗲𝗲 𝗞𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹 𝗞𝗶𝗰𝗸𝘀𝘁𝗮𝗿𝘁 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 from the comfort of home! In about 20 minutes a day, you’ll build lasting strength and mobility that will power you through 2025 and beyond.

Already crushing it at the gym? No worries—use this challenge as a perfect barbell supplement. Take a month to get back to basics, reconnect with your mobility, and by the time February rolls around, you’ll be ready to hit the gym when the crowds thin out.

𝗖𝗹𝗶𝗰𝗸 𝗦𝗶𝗴𝗻 𝗨𝗽 on Premeditated Fitness Brecksville to join, or check out the pinned post for all the details.

Start 2025 strong💪

12/20/2024

𝗦𝘁𝗮𝘆 𝗔𝗰𝘁𝗶𝘃𝗲, 𝗦𝘁𝗮𝘆 𝗪𝗮𝗿𝗺: 𝗪𝗶𝗻𝘁𝗲𝗿 𝗣𝗹𝗮𝘆 𝗜𝗱𝗲𝗮𝘀 𝘁𝗼 𝗞𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗙𝗮𝗺𝗶𝗹𝘆 𝗠𝗼𝘃𝗶𝗻𝗴

As you think about getting serious with your fitness in 2025, one easy way to start is by increasing your daily activity. For busy parents, it’s even better when you can get the kids involved. You’ll squeeze in some exercise, burn some calories, and hopefully help the little ones use up some of their endless energy. Here are some fun winter activities to keep everyone active:

𝗜𝗻𝗱𝗼𝗼𝗿 𝗢𝗽𝘁𝗶𝗼𝗻𝘀: 𝗘𝗮𝘀𝘆, 𝗦𝗽𝗼𝗻𝘁𝗮𝗻𝗲𝗼𝘂𝘀, 𝗮𝗻𝗱 𝗖𝗼𝘇𝘆

𝗗𝗮𝗻𝗰𝗲 𝗣𝗮𝗿𝘁𝘆 – Turn up the music and have an impromptu dance-off. It's fun and guaranteed to get everyone laughing.

𝗣𝗹𝗮𝘆 𝗖𝗵𝗮𝘀𝗲 – Whether it’s tag or just running after them, this classic game gets the heart pumping. The kids love it for a reason.

𝗣𝗶𝗴𝗴𝘆𝗯𝗮𝗰𝗸 𝗥𝗶𝗱𝗲𝘀/𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿 𝗥𝗶𝗱𝗲𝘀 –Carry the kids around the house or yard. It’s a great leg and core workout, and the kids love inventing their own carry styles. My kids’ favorites? The elevator carry, shoulder rides, and the potato sack carry.

𝗔𝗻𝗶𝗺𝗮𝗹 𝗥𝗮𝗰𝗲𝘀 –Bear crawl, bunny hop, leopard crawl, crab walk, or slither like a snake. The winner gets to choose the next animal, and everyone has to pick a new one each round.

𝗧𝗶𝗱𝘆-𝗨𝗽 𝗥𝗮𝗰𝗲𝘀 –Turn picking up around the house into a game. Add a timer, make it fast-paced, and suddenly tidying up becomes a workout too.

𝗢𝘂𝘁𝗱𝗼𝗼𝗿 𝗢𝗽𝘁𝗶𝗼𝗻𝘀: 𝗥𝗲𝗾𝘂𝗶𝗿𝗲𝘀 𝗦𝗼𝗺𝗲 𝗣𝗿𝗲𝗽 𝗮𝗻𝗱 𝗣𝗹𝗮𝗻𝗻𝗶𝗻𝗴 𝗯𝘂𝘁 𝗪𝗼𝗿𝘁𝗵 𝗜𝘁

𝗦𝗻𝗼𝘄𝗯𝗮𝗹𝗹 𝗙𝗶𝗴𝗵𝘁𝘀 –A fun way to mix running, ducking, and throwing. I recommend siblings vs parents to keep the peace.

𝗕𝘂𝗶𝗹𝗱 𝗮 𝗦𝗻𝗼𝘄𝗺𝗮𝗻 𝗼𝗿 𝗦𝗻𝗼𝘄 𝗙𝗼𝗿𝘁 –Whether you’re rolling snowballs or stacking blocks for a fort, this is a full-body activity. Walking in the snow alone is a calorie-burner.

𝗦𝗻𝗼𝘄𝘆 𝗛𝗶𝗸𝗲𝘀 –A walk through the snow, even around your neighborhood, can be a great way to stay active. If the kids get tired, encourage them with a “snow angel challenge” along the way.

𝗦𝗹𝗲𝗱𝗱𝗶𝗻𝗴 – Find a hill, sled down, and hike back up. Pulling the sled with kids inside adds an extra layer of intensity. The hill behind Hilton school is perfect for this.

Incorporating just 20 minutes of any of these activities each day can help jumpstart your fitness in the new year and give the kids some much-needed playtime.

If you’re looking for something more structured to guide your fitness journey, the 𝗞𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹 𝗞𝗶𝗰𝗸𝘀𝘁𝗮𝗿𝘁 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 might be for you.

𝗜𝘁’𝘀 𝗳𝗿𝗲𝗲, 𝘁𝗮𝗸𝗲𝘀 𝗷𝘂𝘀𝘁 𝗮𝗯𝗼𝘂𝘁 𝟮𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀 𝗮 𝗱𝗮𝘆, 𝗮𝗻𝗱 𝗰𝗮𝗻 𝗯𝗲 𝗱𝗼𝗻𝗲 𝗿𝗶𝗴𝗵𝘁 𝗳𝗿𝗼𝗺 𝗵𝗼𝗺𝗲.

For more details, 𝗰𝗵𝗲𝗰𝗸 𝗼𝘂𝘁 𝘁𝗵𝗲 𝗽𝗶𝗻𝗻𝗲𝗱 𝗽𝗼𝘀𝘁 or 𝗰𝗹𝗶𝗰𝗸 𝗦𝗶𝗴𝗻 𝗨𝗽 on the Premeditated Fitness Brecksville page.

12/20/2024

𝗪𝗮𝗻𝘁 𝘁𝗼 𝗚𝗲𝘁 𝗙𝗶𝘁 𝗶𝗻 𝟮𝟬𝟮𝟱? 𝗬𝗼𝘂 𝗢𝗻𝗹𝘆 𝗡𝗲𝗲𝗱 𝟯 𝗧𝗵𝗶𝗻𝗴𝘀👇

With the New Year around the corner, it’s time to set yourself up for fitness success. Whether you're just starting out or looking to level up, these three essentials will help you crush your goals in 2025:

𝟭. 𝗠𝗼𝘃𝗲 𝗠𝗼𝗿𝗲—𝗘𝘃𝗲𝗿𝘆 𝗗𝗮𝘆
Getting fitter doesn't have to be complicated. Start by walking for 30 minutes a day—it’s simple, low-effort, and has great physical and mental benefits. Want to amplify results? Add a 5-10 minute mobility routine to keep your joints healthy and reduce aches from sitting too long. Tim Anderson's Original Strength and GMB Fitness are fantastic starting points if you want to figure out your own mobility routine.

𝟮. 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻 𝗦𝗺𝗮𝗿𝘁
If you’re looking to tone up, feel stronger, and boost your energy, building lean, dense muscle through strength training is the way to go. The gym is fantastic if you can work it into your routine—programs like Jim Wendler's 5/3/1 or Dan John's Easy Strength are excellent. But here's the good news: you don’t need to spend hours at the gym to see results. You can build lean muscle, get stronger, and feel amazing—in about 20 minutes per day, right from home.

𝟯. 𝗦𝘁𝗮𝘆 𝗔𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗹𝗲
Knowing what to do is easy. Following through is the challenge. Whether it’s an accountability partner or a supportive community, having someone to keep you on track is the key to staying consistent when motivation fades. Just make sure your accountability partner or community is working towards the same goal you are. Your best friend is awesome, but probably won't provide real accountability if they aren't on the same path.

You can do all of this on your own, but it takes planning and discipline. Life gets hectic and many people have trouble staying on course.

That’s where the 𝗙𝗥𝗘𝗘 𝗞𝗲𝘁𝘁𝗹𝗲𝗯𝗲𝗹𝗹 𝗞𝗶𝗰𝗸𝘀𝘁𝗮𝗿𝘁 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 comes in.

In just 20 minutes a day, I’ll guide you through everything you need to know—strength training, mobility, and accountability—to build a strong fitness foundation for 2025. You’ll have access to a private Facebook group for support, plus a bonus Quickstart Fat Loss Guide to help you ease into better nutrition without drastic changes.

Let’s start 2025 strong together.
𝗖𝗹𝗶𝗰𝗸 “𝗦𝗶𝗴𝗻 𝗨𝗽” on the Premeditated Fitness Brecksville page to 𝗷𝗼𝗶𝗻 𝘁𝗵𝗲 𝗙𝗥𝗘𝗘 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘁𝗼𝗱𝗮𝘆.💪

12/19/2024

Curious about kettlebells? Check out this incredible episode of The Art of Manliness featuring one of the best coaches in the game— Pat Flynn. He's had a massive influence on my kettlebell journey, and in this episode, he breaks down why the kettlebell is the Swiss Army Knife of fitness. It really can do it all.

The whole episode is a gem, but if you're eager to dive into the kettlebell talk, head to the 22-minute mark.

If you're thinking of starting kettlebell training on your own, grab Pat's new book Strong On—it's a game changer.

And if you want expert coaching and a community to support you, sign up for my free Kettlebell Kickstart Challenge this January! You'll learn many of the moves Pat talks about, and it's the perfect way to kick off 2025 with strength. Hit the Sign Up button above and let’s start the new year strong 💪

https://open.spotify.com/episode/5D6L2wU6hD0o4mtvQ7FyJt?si=6187f8c8b27748aa

The Art of Manliness · Episode

12/19/2024

Click the link to join 👇💪
https://mailchi.mp/premeditatedfitness/kettlebell-kickstart-challenge

12/18/2024

When's the best time to start working out?

Start now 👇 with the free Kettlebell Kickstart Challenge
https://mailchi.mp/premeditatedfitness/kettlebell-kickstart-challenge