best multi to take

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For YEARS, I took Flintstone’s Gummies Multiviamins.

It’s true!

I read that it was good to do on forum thread – great place to get your advice, right?!? – and just kept doing it as habit without thinking.

Finally as I got a bit older … and health, energy, and optimum function becomes the priority … I do a bit more research for myself … and it turns out that I could be taking a higher-quality, more appropriate multi vitamin for my needs and goals :)

Previnex is the one I take now. There is a WORLD of different in the quality – and the results.

I feel overall an increased energy level and decrease in the amount I get sick, among other things.

Check out the product at the link below:

http://bit.ly/previnexmulti

And use the code “FitnessMonster” at check out for 15% off your first order.

Thanks, let me know if you pick this up, and how it works for you –

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

PS – Previnex has some other top-quality supplements as well, including:

Meal Replacement
Joint Health
Omega 3′s
Digestive Health

They are all top quality and get my stamp of approval.

And your 15% off code will work on your first order with any of their products!

Use the link below:

http://bit.ly/previnexfv

PPS – Maybe the most unique and coolest thing Previnex is doing is their Get Health, Give Health™ Program:

Through our the Previnex Get Health, Give Health™ Program, you’re helping to make a meaningful difference in a child’s life.

For every order, we donate a bottle of children’s vitamins to the most at-risk, in-need children around the world!

17,000 children worldwide die from malnutrition every day. As many as 7,700 die each day from vitamin deficiencies, not starvation.

This is unacceptable, largely preventable, and a crisis that should not exist in our society.

By providing a children’s vitamin to the most at-risk and in-need children, we can do our part to eradicate this horrible issue and the suffering that goes along with it.

At Previnex, we’re committed to making an impact on everyone we serve: from customers, to the most at-risk children around the world. Our goal is to help maximize human potential, fight this horrible injustice, and promote human flourishing. At our healthiest, we’re able to make our greatest impact, and we believe in using our business and resources to promote human flourishing on all levels, especially for the most vulnerable children around the world.

http://bit.ly/previnexfv

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KB workout in the park

Today’s session is great “minimalist” – style workout you can in the park, on a nice day.

Grab your KB, find a bar to hang from and do your leg raises, and you’re ready to rock!

Let’s do this – I’ll coach you through it:

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WARM UP

Let’s get the hips and shoulders warmed up to get to ready to rock.

Do this:

– 15 easy bodyweight squats – get low, hold the bottom position on each rep for a second or two
– :20 plank hold from the forarms
– 8 wall slides (Face away from a wall. Back up to it and “stick em up” – your heels, butt, shoulders, and back of the head should be touching the wall. Slowly slide your hands from up and down the wall, keeping all the mentioned points of contact as well as the elbows and hands the whole time.)
– 8 easy alternating reverse lunges per leg
– 8 easy push ups
– 8 wall slides again

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SKILL WORK

BEFORE you do the main workout, I want you do 1) review form for the movements – watch the videos below, and 2) do two PRACTICE rounds, 5 reps of each exercise, and work on your form.

kettlebell swings

push ups

hanging leg raises

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WORK OUT

As fast as possible, do:

– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 25 KB swings (recommended weights = 24k – men, 16k – women)
– 25 push ups
– 25 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises

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If you liked this workout, check out my full 12 week “no gym” training plan:

No Gym? No Excuse! (on sale this week)

… and keep training hard! –

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

PS – You are going to LOVE No Gym? No Excuse!

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3 ways to get GAINZ – no gym required

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You DO NOT need a gym membership to get in shape.

This is what the mainstream thinking, driven by corporate profits, wants you to believe … but it just isn’t true.

However, if you’ve tried getting into shape on your own before, and it hasn’t worked out as you’d hoped, it’s probably not your fault.

Strangely, it’s not due to a LACK of information … but probably TOO MUCH.

Because there is SO much info on working out and dieting out there, it’s hard to know what to believe!

But the truth is, focus on the basics, as well as consistency and determination, will ALWAYS get results.

Where you are training, what equipment you are using, etc – really doesn’t matter, if you know what you’re doing.

Here are 3 ways you can get your GAINZ – no gym required:

1 – Bodyweight Workouts

You can do bodyweight workouts like this one ANYWHERE, using nothing but your own body as your gym:

15 bodyweight squats
10 push ups
5 burpees

5 rounds for time

=> Get a full 12 weeks of “no gym” workouts here

2 – Hill Sprints

Hill sprints are safer than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I LOVE this idea.

So you’re doing a minimum of 20, and working up from there.

Also check out my book No Gym? No Excuse! for more specifics, and for different hill / interval sprinting workouts that you can do anywhere:

=> No Gym? No Excuse!

3 – Kettlebell Workouts

There is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

Recently, I’m chatting with one of the dads. He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that he REALLY wants to get into better shape, but he has limited available time, space, and training equipment to work with.

I got to thinking, kettlebell training would be PERFECT for him.

Because he could use get a kettlebell or two, train in his garage or back yard, spend no more than 90 minutes per WEEK – and get killer results.

Click here to see my full 12 week kettlebell / bodyweight – based program.

There you have it. 3 ways to get GAINZ – no gym required.

You don’t need fancy equipment to get results, just hard work and determination.

Get started today!

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

PS – Pick up a copy of No Gym? No Excuse! for a full 12 week kettlebell / bodyweight – based program – it’s on sale now:

=> No Gym? No Excuse!

PPS – Posted this yesterday on the Kettlebell Basics Facebook page, not sure if you saw it:

I am not a big “supplement guy”. But with an increasingly aching joints from decades of competitive sports and heavy lifting, lately I have been more open minded to trying things that might help.

http://bit.ly/previnexjointhealth – use code “FitnessMonster” for 15% off

I have been taking this Joint Health Plus supplement from Previnex for the last 6 weeks or so, I think it has made a real difference. My knees and shoulders feel significantly better, I am in the middle of prepping for a Spartan race in early October, and now is the time when traditionally the hard training starts to catch up with me.

If you have achy joints and are open-minded, give this a try. It’s certainly worth ordering a bottle to see if it works for you.

Get 15% when you click the link below to order and use the coupon code “FitnessMonster”:

http://bit.ly/previnexjointhealth

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[video] 9 Minute “Kettlebell – Burpee Bonanza” Workout

This workout is one of my favorites.

It can be done as a finisher at the end of your regular strength workout, OR as a short, stand-alone training session in itself.

And all you’ll need to do it is a single KB:

9 Minute “Kettlebell – Burpee Bonanza” – No Gym! No Excuse! Workout

(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

Watch the video that shows you how to do it here:

Enjoy!

Forest Vance
Certified Russian Kettlebell Instructor
ForestVance.com

PS – We are putting my No Gym? No Excuse! – 12 week program up on sale for the next few days. Order now at the link below:

http://bit.ly/ngnespecial

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Minimalist Muscle – 42 Day Challenge is LIVE!

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If YOU:

– Are short on time
– Are training with limited equipment
– Do your workouts in a small space – like your living room, or in a corner of your garage

… and you are FRUSTRATED, because you feel like these are obstacles getting in the way of you getting into the physical shape you want to be in …

The Minimalist Muscle – 42 Day Challenge is for YOU!

You see, there is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

Recently, I’m chatting with one of the dads. He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that he REALLY wants to get into better shape, but he has limited available time, space, and training equipment to work with.

I got to thinking, and realized that he is not alone. That these are very real obstacles to getting in shape, for a huge number of people.

But they truly do NOT have to be!

Because the simple truth is that you do NOT need hours per day, lots of fancy equipment, or a gym membership to get results.

Literally – you can probably use equipment you already have, train in your garage or back yard, spend no more than 90 minutes per WEEK – and get killer results.

All you need is dedication, effort, consistency, and a solid plan.

And that’s why I came up with the Minimalist Muscle – 42 Day Challenge.

Here’s how it works:

– Start the process by clicking the link below, and submitting your application.

– If you are accepted, you’ll get a complete “minimalist” training plan designed to help you build muscle, lose fat, and get into top shape, in 42 days.

– You’ll need a couple of kettlebells OR dumbbells, and access to a pull up bar OR a suspension trainer to do the workouts. They will take you about 20 minutes to complete, 4 days per week.

– You will get a new workout delivered to you each week during the program.

– You’ll get an extremely detailed breakdown of the workouts in written form, as well as links to video walk-thrus of how to do all the exercises in the workout plan.

– You’ll also get a meal plan to follow for the 42 days, to help you reach your goals even faster.

– I will require that you check in regularly, saying how your workouts are going, how your diet is going, etc.

– Any time you have a question, you can post that too, and I will get right back with you. This is the serious accountability that people need to truly get the results!

– If you have questions about your form / technique on any of the exercises in the program, you can post a video of you doing the movement to critique.

This is not just a plan for you to follow. It’s a true coaching program, where I hold you accountable to getting your workouts done, and help you every step of the way.

If you are interested, fill out the application form below, and we’ll see if we can get you in (The cost for the Minimalist Muscle – 42 Day Challenge – IF you are accepted – is a one-time payment of $99):

http://bit.ly/minimalistmuscle

Look forward to hearing from you! –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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Minimalist Training for SERIOUS GAINZ [sample workout]

ripped dude KB snatch

There is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

And last night, I’m chatting with one of the dads.

He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that 1) he has very little available time, and 2) he’s working out at home – so he wants something he can do with minimal equipment and space requirements.

I tell him that he can do workouts like the one below, three times per week:

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Sample “Minimalist” Training Workout – from No Gym? No Excuse!

1a) walking lunges – use kettlebell or dumbbell for resistance if needed – 8 per leg
1b) pull ups – use your doorway pull up bar, one at the park, a tree branch, etc – 1-10+ (do as many reps as you can with good form)

+ repeat for 3 rounds total +

2b) kettlebell press – 5
2b) SAME arm – right into – kettlebell or dumbell front squat – 5
2c) SAME arm – right into – kettlebell or dumbbell swing – 5

– repeat sequence on other side without rest
– after you complete sequence on BOTH sides, do 10 burpees

+ repeat for 3 rounds total +

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To get into awesome shape, with minimal equipment, space, and time investment.

Literally – he can probably use equipment he already has, train in his garage or back yard, spend no more than 60 minutes per WEEK – and get killer results.

Because the simple truth is that you do NOT need hours per day, lots of fancy equipment, or a gym membership.

You just need dedication, effort, consistency, and a solid plan.

So no excuses – take today’s minimalist workout, get out there, and start working towards those goals!

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

Get my full 12 week Minimalist Training plan on the next page:

=> No Gym? No Excuse!

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How NOT to Start as an Independent Trainer

bring a buddy 2

It was about nine years ago that I decided I had ENOUGH of working at a big box gym, and that I was ready to launch my personal training business.

I’ll be the first to admit that I had no idea what I was doing.

I started out decently well I thought, and filled up my schedule completely in about 60 days.

I remember thinking – this is easy! I should have done this so much sooner!

I was helping people, having a lot of fun, and making great money in the process.

But as the business grew, things got more complex.

My expenses started to go up, because I was training more clients, and so paying more rent to the gym I was subleasing space from.

I had no systems in place – which meant I was running around like a crazy person, working early morning till late at night, trying to not only train all my clients, but write workouts, manage everyone’s workout schedules, take care of the billing, and so much more.

10 months in, I almost quit, and went back to the big box gym I had worked at for the previous 3 years.

Thankfully I didn’t – because over the next year, we outgrew the gym I was originally subleasing from, and I ended up opening our first facility, now a second, and we’ve gone on to help over a thousand people in our local community with their fitness goals, and build a very successful and profitable business in the process.

I also have a very successful and profitable web-based publishing business, where I create digital products and programs, and work with coaching clients around the world.

AND, as a result of all this, I’m now getting opportunities to do a lot of the things I cool things that I dreamed of as a trainer getting started in the industry a decade ago. I have assisted at and held kettlebell workshops around the US, I have gotten the opportunity to speak at industry events,  and I have been featured as a guest on dozens of high-traffic websites, and much more.

So what was the BIG SWITCH?

What took me from almost giving up, to cranking to the next level?

Well, at the beginning, I was trying to go it alone, all by myself.

When I finally took the leap and got plugged into a coach and a network of like-minded individuals, who I could get help from on specific issues at any time, who I could rely on for quality advice, and who could grow WITH me as I took my business to the next level, things took off.

And I’ve never looked back.

THIS is the big reason why I put together the Unchained Mastermind group.

The UNCHAINED Mastermind group is for trainers and coaches ready for MASSIVE success … who are 100% READY to take it to the next level … and who want and need the accountability and support to make it happen!

Membership is STRICTLY limited to NINE members (+ Forest = 10 total), and includes:

— Access to Forest’s COMPLETE library of training, marketing, sales, business, and operations materials (value = $3500+++)
— Access to all NEW programs / products released by Forest while in the group (value = ?)
— Monthly group roundtable mastermind – video chat calls for goal setting, personal support and accountability (value $300)
— Private Facebook group for networking and support 24 hours per day, 7 days per week (value = PRICELESS)
— Every-other-month one-on-one coaching calls with Forest (value = $350)
— BONUS FREE ADMISSION to 2x per year LIVE mastermind group meetings (SAVE THESE DATES – Dec 2 2017 Sacramento, CA – June 9 2018 Las Vegas, NV) (value = $997+++)

Cost = $297 / month, IF accepted into the group.

But you HAVE to apply.

NOT everyone will be accepted.

You need to be:

– SERIOUS about taking it to the next level

– READY to take massive action

– Be POSITIVE and COACHABLE

– Ready to not only GET from the group, but also CONTRIBUTE in a positive way

Please fill out the application below if you are interested, and I will get back with you in 24 hours or less:

http://bit.ly/unchainedmm

Thanks, look forward to hearing from you!

Forest Vance
Owner, Head Trainer, Forest Vance Training, Inc.
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Calisthenics Instructor
Certified Barbell Instructor
Certified Performance Enhancement Specialist
Certified Fitness Nutrition Coach
ForestVanceTraining.com
ForestVance.com

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trainers / coaches – this is for you

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Are you ready for MASSIVE success?

Are you 100% ready to take it to the next level?

Do you want and need more accountability to get faster and better results?

For a limited time, I’m taking a small handful of fit pros (9, to be exact) into my high-level “Unchained” Mastermind Group.

If you are interested in one of these spots, fill out the application below:

http://bit.ly/unchainedmm

I’ll review it, and get back to you within 24 hours.

If all sounds like a preliminary good fit, we will hop on the phone, and see if working together makes sense.

I can only work with 9 people in this group TOTAL, so please fill out the form ASAP if you’re interested.

Look forward to hearing from you!

– Forest Vance
ForestVance.com
FVTBiz.com

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Supercharged Strawberry-Banana Blender Drink Recipe

Here is a morning blender drink recipe to try.

It will keep you energized, boost your health, and even help you lose fat faster.

And the best part is, it takes is just minutes to make!

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Recipe #3 – Supercharged Strawberry-Banana
from the 31 Amazing Blender Drink Recipes guide

1 ripe banana
Frozen strawberries
Frozen raspberries
Baby spinach
Flax oil (you can’t taste it, trust me!)
Cashew butter
Chocolate vegetarian protein powder
2 cups almond milk

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Try that for breakfast tomorrow.

And pick up 30 more blender drink recipes in the guide linked below:

=> Simple Nutrition + 31 Amazing Blender Drink Recipes

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com

PS – When you get the Simple Nutrition program, you’ll also get:

– 15 simple nutrition rules everyone must follow for a lean body
– the 7 step diet detox plan
– grocery list
– done-for-you simple nutrition plan / menu

I highly recommend it!

=> http://bit.ly/forestsimplenutrition3

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7 Step Detox Nutrition Plan

Today, as promised, I’m bringing you the Simple Nutrition “7 Step Detox Nutrition Plan”.

Now before we get into this, here’s the truth that most experts are not brave enough to say …

These popular “detox” trends you always hear about are NOT the ideal way of eliminating pollutant build-up in your body.

In the words of Craig Ballantyne, author of Simple Nutrition:

“It is simply NOT possible to EVER completely detox your body.

What does “detox” even mean?

What do you even define as toxins?

And when do you officially become “detoxed”?

The answer is, “You don’t.” It’s impossible.

After all, every single second of every day your body produces carbon dioxide, which is a toxin.

And if you have deep belly fat, research shows that this “visceral fat” is constantly releasing inflammatory toxins into your blood. Every second. And the more fat you have, the more toxic you are.

Plus, every breath you take includes pollutants.

And even the water that you drink may contain “toxins”.

While every “expert” is out there arguing about tiny little details and “gurus” are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.

In my opinion, the #1 factor in living a “low toxin life” is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.”

Word!

Without further ado, let’s launch right into Craig’s 7 Step Detox Plan:

1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts – rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.

*Stay tuned for a sample blender drink as part 3 of our “nutrition basics mini series”.

*Click here to get 31 blender drink recipes

2) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.

3) Eat RAW snacks only – of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you’ll drop the pounds because you’ll be full on a smaller number of calories.

4) For lunch, have a large green salad with eggs, beans or quality meat for protein, and spinach, broccoli, peppers, avocado, onions, etc. for filling fibert and nutrients.

5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.

6) Limit animal protein intake to 4 servings per day. On most days, I’ll one of the following: an “after workout” chocolate milk or whey protein, organic eggs at lunch, and high quality meat at

In addition, stick to the “quality meat only” rule, because research has shown both fried meat and red meat to be associated with colon cancer. And even though you will be eating a lot of cancer fighting nutrients on the Simple Nutrition program, it’s still not worth the risk to eat too much meat.

7) Minimize or completely eliminate alcohol intake. While research does show that up to 2 drinks per day (men) may help cardiovascular health (and for women, up to one
drink per day), I’m not about to recommend you start drinking.

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There you have the Craig Ballentyne 7 Step Detox Plan, to help you avoid toxin build up in the first place.

And don’t forget – if you’d like to get:

– 15 simple nutrition rules everyone must follow for a lean body
– grocery list
– done-for-you simple nutrition plan / menu
– 31 blender drink recipes

Check out Craig’s Simple Nutrition System at the link below:

http://bit.ly/forestsimplenutrition2

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com

PS – You are going to LOVE the Simple Nutrition System:

http://bit.ly/forestsimplenutrition2

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