new weekly kettlebell workouts program

We had folks come out to Sacramento from all over the US for the Unchained Implementation Boot Camp, to learn about building a successful and profitable online fitness business.

It was a great time!

We headed out for dinner and drinks as a group after the event, and one trainer mentioned that she was so busy, it was difficult for her to find time to program workouts for her clients.

Can you relate?

She actually admitted that sometimes, she ends up just making up workouts for her clients on the fly.

I argued that was not the best way to get clients results.  And, if I were the client, I would want my trainer to have taken time and energy to design a program for me, and one that fit my needs and goals.

I’m usually easy going, and not argumentative, but it really struck a nerve. I understand where this person is coming from, with being busy and all – but I also think that she is truly doing her clients a disservice, and I had to say something! 🙂

SO – what to do? If you are busy? And/or you just hate writing workouts?

Get workouts that are already made for you, that you can just plug into your training program.

If this is from a reputable source, I think it’s a GREAT solution. Because you get high-quality workouts, and you don’t have to spend time writing them and agonizing over them.

I am working on a new kettlebell and bodyweight – based workout service, where you will get new expertly designed kettlebell workouts every week.

Obviously I am biased, and I think you should use mine 😉 – and as far as I know, there is no other such service that exists SPECIFICALLY for kettlebell-based workouts for fit pros and serious lifters – but if not, that’s totally cool too. Whatever solution you find that works for you is GREAT – and that’s the point of today’s message.

It is:

1) Take the time to program and plan workouts for your clients, and give the the service they deserve!

and / or

2) Take advantage and leverage other’s expertise and hard work in putting workouts together, if you don’t have the time or inclination.

If you are interested in my new weekly kettlebell workouts program, stay tuned, it will be released later this week.

Thanks –

– Forest Vance
ForestVance.com
Master of Science, Human Movement
Certified Kettlebell Instructor

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Caffeine vs Adaptogens

Many people drink coffee for its energizing and stimulant and effects.

But take a look at this (make sure your images are turned on):

In many ways … stimulants like coffee just don’t stack up to adaptogens!

If you’re not familiar with adaptogens, is a group of natural herbs and compounds that, essentially, help the body better adapt to stress.

They’ve got both physical and mental fatigue fighting abilities.

For one of the best sources of adaptogens in a well-rounded blend, check this out:

Lost Empire Herbs partan Formula

Whether you need more energy for your workouts, your work life, or just back at home so you haven’t crashed at the end of your day – this can help you.

Seems like at the very least, you should add some adaptogens to your morning coffee!

Find out here all that Spartan Broad-Spectrum Adaptogenic Formula can do for you:

Spartan Broad-Spectrum Adaptogenic Formula

Thanks, train hard, talk soon! –

– Forest Vance
ForestVance.com

*This comes from a paper titled Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity by Panossian and Wikman, published in Pharmaceuticals 2010.

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Top 5 Forest Vance Kettlebell Workshop Videos

Yesterday, we officially opened registration for the upcoming CORE Kettlebell Workshop.

More info and grab your spot at the Early Bird Discount rate here => CORE Kettlebell Workshop (2 Early Bird spots remain)

I have put on, acted as an assistant at, and attended as a participant over 30 kettlebell workshops like this one over the last 8 years.

At a few of these events, we’ve recorded and caught the best parts on video. I wanted to share a few of them with you today.

Of course this is just a TINY taste of the 9 hour, content-and-action-packed workshop – but it should give you a feel for for my teaching style, and should also give you a little idea of what to expect:

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Top 5 Forest Vance Kettlebell Workshop Videos

1 – FVT Kettlebell Basics Workshop – the Swing

2 – January 2014 FVT Kettlebell Workshop – the Towel Kettlebell Swing

3 – Learn the Kettlebell Snatch – Coaching Session with Forest Vance

4 – Kettlebell Clean Technique Tips

5 – Kettlebell Deadlift Variation to Nail the Hip Hinge

Hope those kettlebell workshop videos are helpful for you.

Learn more about the upcoming CORE Kettlebell Workshop at FVT and reserve your spot at the Early Bird Discount rate while spots remain at the link below:

=> CORE Kettlebell Workshop (2 Early Bird spots remain)

Train hard, talk soon –

– Forest Vance
ForestVance.com

PS – If you are looking to increase client retention, stimulate referrals, differentiate yourself from the competition and get SERIOUS results – you need to attend this workshop!

=> CORE Kettlebell Workshop (2 Early Bird spots remain)

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CORE Kettlebell Workshop Registration is LIVE!

Okay, CORE Kettlebell Workshop Registration is LIVE!

We are a holding a special event on Saturday, May 6th, 2017 @ FVT in Sacramento, CA.  I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

>From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself and pass the testing – you’ll be officially licensed to teach the CORE Kettlebell System.

The 1st 5 people to register get the “Early Bird” discount, so sign up now to reserve your spot at the lowest possible price:

=> CORE Kettlebell Workshop @ FVT

Look forward to seeing you there! –

– Forest Vance
Master of Science, Human Movement
Master Kettlebell Instructor
ForestVance.com

PS – The 1st 5 people to register get the “Early Bird” discount, so sign up now to reserve your spot at the lowest possible price:

=> CORE Kettlebell Workshop @ FVT

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thoughts on out-training a bad diet + “1000 calorie” workout

This is an interesting question.

GENERALLY speaking, I would say NO – you can NOT “out-train” a bad diet.

But there ARE some exceptions.

If you are prepared to work out a LOT, I think it IS actually possible.

For example, as you probably know, in a “former life”, I played offensive line – in high school, college, and a couple of years in the pros.

During a typical day of training camp, we would practice for a couple of hours in the morning, condition for about half an hour right after that, lift weights for about an hour in the early afternoon, and then go back and practice again for a couple more hours in the early evening.

We did this every day. For three weeks straight.

Back in those days I could literally eat anything I wanted to – as much food as I could possibly consume – and I would and up losing about 10 pounds in that three week period.

So this is an example of how one COULD, in theory, out-train a bad diet

Now let me be clear. I am not saying that you should go out and train for five or six hours per day. But I AM saying that maybe an approach like my good friend Kate Vidulich suggests with her latest 1000 calorie accelerator program might work for you.

She actually works you up to workouts that burn 1000 calories. Which is pretty awesome. Three of those each week and you’re almost burning an extra pound of fat (there are 3500 calories in a pound).

I got a sample workout from her new program for you today.  Try it, and let me know how it goes.  And hopefully I’ve at LEAST got you thinking about working out a little more to burn some extra calories this week

– Forest

1000 Calorie Workout
by Kate Vidulich, author, 1000 Calorie Accelerators

This workout burns the equivalent of…

– 2 large slices of pizza

– 13 Girl Scout cookies

– 3 bowls of cereal

It’s straight out of the 1,000 Calorie Accelerators intermediate program, and you can try it today.

No kidding, you will burn calories just looking at it.

And if you like it, be sure to check out the full 1000 Calorie Accelerators program here:

=> 1,000 Calorie Fat Loss Accelerator Workouts

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Dynamic Warm Up

– No rest between exercises
– 30 seconds rest at the end of the circuit
– Repeat for 2 rounds

1A) Squat with T-Squeeze x 30s

1B) Glute Bridge x 30s

1C) Mountain Climbers x 30s

1D) Stick Ups x 30s

1E) Jumping Jacks x 30s

Take a 60 second break and then move on to FLA.

FLA: Fat Loss Accelerator

– 30 seconds per exercise
– Rest 15 seconds between exercises
– Repeat for 3 rounds

2A) Cross Body Mountain Climbers

2B) Reverse Lunge with Bicep Curl

2C) Walkouts

2D) Jumping Jacks

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds

3A) DB Romanian Deadlift x 8

3B) T-Push Up x 12

3C) Offset DB Step Up x 15

Take a 60 second break and then move on to MDT.

MDT: Metabolic Density Training

– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10

4B) Total Body Extension – 8 rounds of 20-10

4C) Push Ups – 4 rounds of 20-10

4D) Jump Rope – 8 rounds of 20-10

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This is some serious work – there’s no doubt about it!

BUT – training sessions like this on a regular basis can be a way to kick your calorie burning and fat loss into overdrive – with less need to change your diet than you might think.

Keep training hard –

– Kate Vidulich
creator, 1000 Calorie Accelerators

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Elite 10 Minute BW/KB Workout from the 1000 Calorie System

I am stuck at home this afternoon, unable to get to the gym – so I am going to do the BW / KB workout below from the 1000 Calorie Accelerators System.

It’s one of my favorites – thought I’d share here, so that you can try it too:

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– Do as many reps as possible in 45 seconds with perfect form
– Rest 15 seconds between exercises
– Repeat for 2 rounds (10 minutes total)

A) Walkout to Push Up

B) Ski Jumps

C) Prisoner Reverse Lunge (alternating)

D) Squat Thrusts

E) KB Swings

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For the full program where you work up to burning 1,000 calories per workout, check out:

=> 1,000 Calorie Accelerator Workouts

Okay, gotta run – have a great weekend! –

– Forest Vance
Master of Science,  Human Movement
Certified Personal Trainer
ForestVance.com

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CORE Kettlebell Workshop – May 6th, 2017 @ FVT

SAVE THE DATE

We are holding a CORE Kettlebell Workshop on Saturday, May 6th, 2017 @ FVT in Sacramento, CA.

I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

It’s designed both for fitness professionals who want to learn and implement the system with their clients, AND for serious kettlebell fans who want to take their training to the next level.

There will be study materials to work on leading up to the event, that you’ll get access to when you register ..

And there will also be testing at you’ll need to complete to pass ..

But make it through, and you will have completed a true one-of-a-kind experience!

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself and pass the testing – you’ll be licenced to teach the CORE Kettlebell System.

More details coming soon – stay tuned.

For now, save the date on your calendar, and look forward to seeing you there! –

– Forest Vance
Master of Science, Human Movement
Master Kettlebell Instructor
ForestVance.com

PS – I am going to limit total sign ups to 10 for this workshop. If you know you want to attend, please shoot me a message, and I will put you on the interest list so that you can be the first to know when we officially open registration.

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25% Physical Training, 75% Mental Training

In every sport, including strength sports, people say “The game is 90% mental.” 

And truly, the mind is a great reservoir of untapped potential.  If you want to overcome obstacles and surpass preconceived limits, you must develop mental power and strength.

The following is a guest article from Logan Christopher regarding mental training, visualization and hypnosis, also sharing some studies and research regarding how it works for athletes.

Enjoy!

– Forest

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25% Physical Training, 75% Mental Training [Article]
by Logan Christopher, creator, Strength Gains Maximizer Hypnosis

There is what for some may be a surprising study found in the book Peak Performance by Charles Garfield. The study shows just how powerful mental training can be for athletes:

“In my meetings with the Soviet researchers in Milan, they discussed government funded athletic programs that integrate sophisticated mental training and rigorous physical training. One study evaluating these intensive programs suggests their potential. Four matched groups of world-class Soviet athletes diligently trained for many hours each week. The training regimens were as follows:

Group I – 100% physical training
Group II – 75% physical training, 25% mental training
Group III – 50% physical training, 50% mental training
Group IV – 25% physical training, 75% mental training

When the four groups were compared shortly before the 1980 Winter Games in Lake Placid. Group IV had shown significantly greater improvement than Group III, with Groups II and I following, in that order.”

Wow! Basically, this says that the more mental training you do the better. However, there are some things that are unclear here. How big were these groups? Were these percentages durations of time or something else? Were the first three groups just overtraining and was that what led to Group IV being the best performers? Lastly, what mental training did these athletes do? There are many different kinds. One of the most well-known is visualization, which will be the focus of this article, but that is not the only area of mental training.

Unfortunately, I’ve never found more details to this research than has been presented here. And I think it’s too bad there was no Group V that did 100% mental training. It would have been interesting to see where they ended up.

Most people have heard of the study done with basketball free throws, where those athletes who only did visualization for practice had almost the same amount of improvement as those who physically practiced. But much more has been done in the study of visualization then just that well-popularized one.

In 1992, Anne Isaac led an experiment with 78 subjects of trampolinists, some of whom were experts and others novices. They were divided into experimental and control groups, and this was a blind study, so the experimenter was unaware of who was in which group. Isaac had the participants tested on visualization skills through assessment and classed them as high or low imagers. Both groups were trained in three skills over a six-week period.

The practice was laid out as follows:

– 2.5 minutes of physical practice on the skills
– 5 minutes of mental imagery for the experimental group\
– 5 minutes of abstract mental problems like math or puzzles for the control group
– 2.5 minutes of physical practice once again

In the end, there was a significant difference in performance between both the high imager and low imager groups, with the high imagers getting superior results. There was also a significant difference between the mental imagery group and the control group, again the former group leading. Both the novice and expert groups saw improvement, which showed that visualization works in beginners and advanced people.

This was one of few studies showing that not only was visualization successful, but better visualization was more successful.

I think the term visualization is actually a bit of a misnomer. A better term is multi-sensory imagination or mental rehearsal. Although the visual component is important, so are the other senses:

– Visual- Using your sense of sight to see pictures, images, and movies.
– Auditory- Using your sense of hearing for listening to sounds.
– Kinesthetic- Using your sense of touch to feel tactile sensations and proprioceptives of the movement. This area also covers the emotions, which we will talk more about later.
– Olfactory- Using your sense of smell.
– Gustatory- Using your sense of taste.

In fact, for most sports I would advise that the most important component is the third one, kinesthetic. There are actually several sub-components brought under this heading, like balance, pressures, as well as emotions and internal sensations. If you’re properly visualizing your muscles will be firing to some degree. Watch anyone experienced in doing proper visualization of exercises and you’ll see little micro-movements as the muscles contract and relax.

So how do you become good at visualizing? Practice.

You need to practice in order to build up your abilities to imagine the different senses with vividness, to hold them all within your mind, without having all your focus going to one specific thing. It takes that practice to get to that point so you can actually get solid results from doing the visualization.

A Simple Visualization Drill

Here is a simple drill you can do. For the sake of the example let’s say we’re going to visualize a barbell snatch.

1. Pick an exercise to perform in your mind and close your eyes.

2. See the barbell in front of you. Notice the gym setting around you. Do you see other people in the gym? How bright is the image? How big is it? Is it a series of still images or do you have a movie playing? Are you seeing yourself in the picture or are you there now as it if were really happening?

3. What sounds do you hear? Is music playing? Is there the clanking of weights around you? People talking or grunting? Are you talking to yourself?

4. What is your emotional state as you look at the barbell? How does chalk feel in your hands? Go ahead and grasp the bar and get into a ready position. Then pull and notice how it feels as you get the bar overhead and stand up with it.

5. Did you notice any smells or tastes as you went through this process? (These aren’t necessary but can be powerful if you include them.)

I will also add that using a technique like progressive relaxation or self-hypnosis will enhance the results of this process, as you’re able to turn your focus more inward. The more you practice visualization the easier it will become and the more you can hold in your mind at one time. In the beginning, just like when working out, it may be hard, but if you persist with it your mind will get stronger.

Another term for hypnosis could be guided imagery as that is a part of it. Want me to guide you into strength gains? Click here to get started 

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Forest Vance 1100 Calorie Super Bowl Workout 2.0

According to Yahoo.com, Super Bowl Sunday marks the day that Americans chow the second-greatest amount of food – second only to Thanksgiving.

You could stay strong, and watch your friends and family eat all the foods you love, while you sit in the corner chewing on a stick of celery …

OR … you could do the UPDATED and ALL NEW version of my Super Bowl Mega-Calorie Burning Workout … and feel okay about enjoying some of the foods you love on the big day!!

*Side note – No Gym? No Excuse! was published not long after the end of my pro football career … the resistance training portion of today’s workout is from the program … if you pick up a copy and read the book, I think you’ll see the influence of the training I did as an athlete.

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Forest Vance 1100 Calorie Super Bowl Workout 2.0

1 – 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching – check out this article if you need more details (approx 100 calories burned)

2 – Resistance Training (from No Gym? No Excuse!) (approx 400 calories burned) – The following pairs of exercises are to be done as circuits: do A1, go immediately to A2 without resting, rest for about 30 seconds, and repeat. Repeat this pattern for all three pairs:

A1. KB squat – three sets, 8 reps
A2. Inverted Row – three sets, 12 reps

B1. Push-up – three sets, 10 reps
B2. KB swing – three sets, 15 reps

C1. KB Press – three sets, 6 reps / side
C2. Lunge – three sets, 10 sets / side

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (approx 500 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of stretching / core work / yoga poses / etc (approx 100 calories burned):

Carve out about 90 minutes tomorrow morning before the big game to do this workout, and you can feel a-okay about the extra kcals you consume later in the day ;)

May your favorite team win –

– Forest

PS – In case you missed it, my original flagship training system, No Gym? No Excuse!, is on sale this week. Get your copy at 70% off while it’s just $10:

=> Forest Vance 12 Week “No Excuses” Training System

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9 Minute Bodyweight Circuit for Fat Loss

Say NO to cardio, and burn more fat in less time!

Finish off your workout with this 9 minute high-intensity bodyweight circuit today:

This is the training style we use in No Gym? No Excuse! Fast, efficient, and highly effective workouts you can do anywhere, using minimal equipment.

You see, losing fat, gaining muscle, and improving your health is easy when you have a plan. And we have No Gym? No Excuse! on sale this week at the lowest price ever. So click the link below and order now:

=> Forest Vance 12 Week “No Excuses” Training System (70% off, this week only)

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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