6 Minute Bodyweight “AfterBurn”

We did this 6 minute bodyweight finisher at the end of a boot camp at FVT a couple of days ago.

It seems simple, but it’s tough!

You can tack it on to the end of any kettlebell workout for a little extra conditioning work, and to crank up the AFTERBURN effect – you’ll be burning more calories all day long!

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6 Minute Bodyweight “AfterBurn”

Do As Many Reps As Possible of each move in 30 seconds. No rest between exercises or rounds; repeat full circuit three times non-stop:

– skater hops
– close push ups
– split squats (30 seconds per side)
– burpees

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We are using bodyweight finishers like this one in our 21 Day Bodyweight Shred Challenge – happening NOW.

And, when you sign up for the Holiday GAINZ Challenge – starting the first week of December – the great news is, I am going to give you admission to the current 21 Day Bodyweight Shred Challenge, FREE.

Details and how to sign up at the link below:

http://forestvance.com/2018/11/21-day-shred-28-day-gainz-challenges-2-for-1/

To your success! –

– Forest Vance
ForestVance.com

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(video) Hip Flexor Stretches, Exercises, Drills & Warm Up Tips

Most people sit too much.

And what happens when we go from spending all that time in that forward, slumped position, to standing?

All the muscles in the front of the body STAY tight, flexed, and crunched.

And then we go to do our KB swings or deadlifts or whatever other forward flexing exercise, without really addressing that or warming up or preparing ourselves in any specific way …

… and you can’t get into correct position, and we also end up getting pain, and on-going issues.

THIS IS A PROBLEM.

So first, I have a video I want you to watch.

It is from coach Brian over at Critical Bench with some Hip Flexor Stretches, Exercises, Drills & Warm Up Tips.

Then, if you are serious about addressing the issue, I also recommend you get the Unlock My Hip Flexors program (linked HERE, more info below)

Many people have called the psoas (hip flexors) your body’s most powerful “hidden survival muscle”.

But if it’s too tight, undertrained or locked up it can contribute to issues such as:

– Nagging Joint Pain
– Bad Posture
– Trouble Sleeping
– Sluggishness
– High Anxiety
– Digestive Problems
– Weakened Immune System
– Circulatory Issues
– Loss of Sexual-Performance
– Lack of Explosiveness in the Gym

Unlock your Hip Flexors” gives you a practical, easy-to-follow program you can use TODAY for instantly releasing your hip flexors for more strength, better health and all day energy.

Inside the program, you’ll discover:

– Exactly how to target those hard-to-reach muscles with detailed, step-by-step walk-through videos of every single Key Move
– The No.1 single most important element of human body posture and why your hips hold the key to peak performance
– The true impact of your body’s “Mighty Muscle” and how it is really affecting your physical, emotional and spiritual well being
– How your body’s natural survival response has been tricked into permanent “danger” mode, and how you can switch it off to see faster fat loss and more energy
– The main causes for your psoas muscle to change structure, a major danger sign for your body

And SO much more.

Click the link below to get the full “Unlock your Hip Flexors” program now:

=> Unlock your hip flexors

To your success! –

– Forest Vance
ForestVance.com

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21 Day Shred + 28 Day GAINZ Challenges “2-for-1”

In the Forest Vance Elite Coaching group, we are currently doing a 21 Day “Bodyweight Shred” Challenge.

Then, we will be starting a 28 Day “Holiday GAINZ” Challenge at the beginning of December, where we will shift to a muscle and strength – building focus.

Both Challenges include new planned, periodized, exactly-what-you-need-to-do workouts each week, a copy of my FEED THE BEAST diet, and – probably the most valuable part – personal coaching, feedback, and accountability from yours truly in our private Elite Coaching group.

Now normally, I would be more organized, and would have done some sort of promotion for this 21 Day Bodyweight Shred program.

But I have had a bunch of other things going, and haven’t put anything formal together.

So, my loss is your gain 🙂

And that’s why I’m making a SUPER special offer, that I never have before:

When you sign up for the Holiday GAINZ Challenge – starting the first week of December – I am going to give you admission to the current 21 Day Bodyweight Shred Challenge, FREE.

That’s right. You get BOTH Challenges – 2 for 1! – for the standard Challenge price of $79, when you sign up now.

BOTH programs are awesome. BOTH are perfect for this time of year – bodyweight / zero equipment for when you are busy and travelling or out of the gym or whatever else, GAINZ for taking advantage of the cold weather and longer days with some lifting some extra weight and eating a *few* extra calories 🙂

And you get to work with me for a full 7 weeks, for a tiny fraction of the $299+ monthly I used to charge for online coaching.

If you want to sign up, just send an email to Gina, Customer Support at FVT Worldwide – fvtraininfo (at) gmail.com, saying in the subject line and/or body – “I’m IN for the Challenge 2-for-1!”.

If you have any questions about the Challenge, let us know then as well. We’ll be happy to help.

And we’ll send you the link to sign up and get started with the workouts and diet and group coaching / accountability ASAP!

Oh – and if we hear back from you, we will assume:

– You have, at minimum, a kettlebell or two to do the workouts (not needed for the current Challenge, but will be needed for Holiday GAINZ).
– You can commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.
– You can following my FEED THE BEAST DIET, OR your own plan that you know works for you, but be committed to focusing on and dialing in your diet, for the duration of the Challenge(s).
– That you are SERIOUS about making a change, and are willing to come into the Challenge and the group with a positive, can-do attitude.

This is a special offer that we have never done before, and probably won’t be doing again any time soon.

So – especially if you have been thinking about giving my Elite Coaching program a try, but haven’t quite pulled the trigger yet – this is a perfect time to get started.

Look forward to hearing from you!

– Forest, Gina, and the FVT Team

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FVT Top Diet Mistake #2 – Cutting Calories the WRONG Way (and how to do it right)

My short pro football career – “cup of coffee” in the NFL as some might say – ended in 2005.

I played offensive line, and had hovered around 300 pounds for years.

When I decided to officially “retire” and move on to the next phase of life, I quickly realized that I didn’t need or want to be walking around at that size anymore.

And I knew a LOT of getting my weight down was going to be about changing my diet.

I remember the first few weeks – it was MISERABLE!!

lol

I DID drop weight fast, but I was STARVING.

I had been used to eating a LOT of calories – 4000++ daily – and here I was all of a sudden at probably 2000 or 2500.

But then, I figured out how to changed things up, and I was all of sudden able to go from starving all day, to being just slightly hungry, if not at all.

You see, the mistake I was making – and one we see SO many people do as well – is that I was focusing on the wrong TYPE of foods.

I was still eating breads, pastas, sugar, you name it – I was just hitting my calorie target.

And the truth is, as long as you are strict about tracking and hitting your calorie goals, you CAN lose weight this way.

But it’s TOUGH to stick to, because you are hungry all the time!!

Here’s a BETTER approach:

1 – Eat lean protein at every meal

Include a lean protein source at every meal. This could be poultry, fish, egg(s), protein powder, etc. This will give you the fuel you need and help you stay full.

2 – Eat veggies and/or fruits at every meal

Your primary carbohydrate source should be veggies and/or fruits. Your goal is to include one of these at every meal as well. You can get WAY more full on veggies and fruits than on breads or crackers or chips or whatever else!

3 – Eat a “good” fat at every meal

Finish off each meal with a “dash” of good fat like nuts, seeds, olive oil, avocado, etc. This will also help you a LOT with satiety.

4 – Minimize your starches and processed carbohydrates

Keep your intake of things like bread, pasta, crackers, etc. to a minimum.

5 – REALLY minimize your sugar intake

Rarely, if ever, eat sugar. Period. You get the UP … and then the down … and all of a sudden want to eat again 🙂

6 – Drink about half of your body weight in oz. of water per day

So if you weigh 150 pounds, you should shoot for about 75 oz. of water per day (nine or ten eight ounce glasses). Sometimes, when you *think* you are hungry, you’re actually just a little dehydrated.

7 – Follow the “90%” rule

This rule says that you need to be “on” with the seven rules 90% of the time to see progress. For example, if you eat three times per day, seven days per week … no more than two of your meals can break these rules.

These “cheat” meals actually HELP you, have something to look forward to, and stay on the plan, the rest of the time.

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Focusing on the right foods can make ALL the difference when you are trying to diet down.

Incorporate the tips I covered in today’s article, and see if they help.

’till next time –

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

PS – I recommend the Underground Fat Loss Manual as a complete program to help you rapidly lose bodyfat:

Underground Fat Loss Manual

It is on sale this week.

And, when you order it thru my recommendation, I am going to send you nine separate 7 day meal plans, for free.

You’ll get 1500, 1750, and 2000 calorie versions of:

– 7 day Paleo plans
– 7 day Vegetarian plans
– 7 day “General Balanced” plans

Just order using the link below:

http://bit.ly/undfatlossnov184

Forward your receipt to fvtraininfo (at) gmail.com

And we’ll send you the bonus meal plans 🙂

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FVT Top Diet Mistake #1 – Calculating Your Calorie Needs

In a recent survey, fat loss ranked as one your top fitness goals.

And diet ranked as one of your top challenges in being able to reach it.

So, over a couple / few articles, I’m going to address a few of the top diet mistakes, that we see people coming to us making over and over and over … and what we do to FIX them, so that they can quickly and (relatively) painlessly, FINALLY reach their goals.

Cool?

Today, we are going to start with how to calculate your calorie needs, based on your goals.

I like to use this online calculator to get a baseline, WHILE KEEPING IN MIND:

1 – Studies show that people vastly UNDERestimate how many calories they are truly consuming
2 – Studies also show that people vastly OVERestimate how many calories they are truly burning from exercise

These two factors, I believe, are the root of the problem when people go to figure out their calorie needs.

So let’s take a hypothetical situation. Let’s say you’re a 47 year old man, who weights about 190, who works at a mostly sedentary – type job. You work out somewhat regularly, but not quite as often as you’d like. And you have 20 pounds you’d like to lose.

If I enter your info in the calculator, using the “lightly active” setting, here’s what I get:

You need 2,397 Calories/day to maintain your weight.
You need 1,897 Calories/day to lose 1 lb per week.
You need 1,397 Calories/day to lose 2 lb per week.
You need 2,897 Calories/day to gain 1 lb per week.
You need 3,397 Calories/day to gain 2 lb per week.

So if I’m your trainer, I’m putting you somewhere between that 1397 and 1897 calories per day to get the scale moving.

(I’m also getting you active and moving and burning calories DAILY with a special program specifically designed for fat loss – but that’s a topic all itself, for another time.)

And again, I’m keeping in mind that, most people, if we set out to eat 2,000 calories, there’s a good chance we’re probably eating 2,300 or even 2,500 calories a day … and if we set out to burn 500 calories, there’s a good chance we’re really only burning 100 or 175 calories … and this is kind of “built in” to those calorie calculations.

Next step is, picking a meal plan that fits your calorie needs, goal, preferences, and prep time considerations.

Stay tuned, that’s coming in our next installment of this series 🙂

In the meantime, check out this online calculator to figure out your baseline and set some goals, while keeping in mind the #1 calorie needs mistake we talked about in today’s article.

’till next time –

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

PS – I recommend the Underground Fat Loss Manual as a complete home study – type course to help you rapidly lose bodyfat:

Underground Fat Loss Manual

It is on sale this week.

And, when you order it thru my recommendation, I am going to send you nine separate 7 day meal plans, for free.

You’ll get 1500, 1750, and 2000 calorie versions of:

– 7 day Paleo plans
– 7 day Vegetarian plans
– 7 day “General Balanced” plans

Just order using the link below:

Underground Fat Loss Manual

Forward your receipt to fvtraininfo (at) gmail.com

And we’ll send you the bonus meal plans 🙂

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[new video] Learn the Kettlebell Snatch

Today’s video was filmed at one of my recent Kettlebell Basics workshops.

In it, you will learn the basics of the snatch, in about 3 minutes!

First, watch the first 30 seconds of the video to see what the full movement looks like, to see what we are working towards:

Then, we are going to break the movement down into pieces / steps.

When you order Kettlebell GAINZ 2.0 this week, you’ll also get my 28 Day KB Body Revival workout FREE. Click here to get it now.

When you are first learning the exercise, start with a lighter kettlebell, and you can work the weight up from there.

We are going to start with one hand swings first, doing a few reps of those, making sure your form is dialed in there, getting your body warmed up a bit and ready to go.

The next step is what we call a “high” one hand swing. Instead of bringing the ‘bell to waist or chest level, as you would in the standard Russian swing, you bring it to about eye level. And, you are also going to turn your pinky towards the ground slightly at the top of the movement. Watch the video to see exactly what I’m talking about.

If you do nothing, you’ll wake up tomorrow, and you’ll be in the exact same place you are today. Or you can get started on Kettlebell GAINZ 2.0, and start building the best version of yourself, TODAY. Click here to get it now.

Now we’re going to do the same thing, but we are going to slightly pull the hand in to the body at the top of the move. You need to get the KB closer to your frame so that you can make your move for the snatch.

NOW – last step before we do the full movement! – I want you to clean the KB to the shoulder, and press it over your head. Then we are going to snatch from there. Flip the ‘bell out of the top of the move, pull it towards your body, land in the bottom position, then reverse the motion and snatch the KB to the top – keeping everything in mind we’ve worked on so far.

Once you get the feel for these “top-down” snatches, you can try the move from the standard starting position on the floor.

And viola! You just learned the kettlebell snatch 🙂

To your success!

– Forest Vance

PS – Like this video? Your next step is easy. Get started on my exciting new 6 week kettlebell training plan, Kettlebell GAINZ 2.0:

http://bit.ly/kbgainz2

Your success depends on following a tested, proven workout like it!

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Kettlebell GAINZ 2.0

Happy Halloween!

What do you have planned?

I’ll be taking the kiddos trick-or-treating, really looking forward to it!

To celebrate the fun, we are putting my Kettlebell GAINZ 2.0 program up on sale this week:

Kettlebell GAINZ 2.0 – Halloween Special

Kettlebell GAINZ 2.0 designed specifically for folks who want to gain serious strength and size … but also want to stay lean and athletic and in great shape, all at the same time.

I have updated and improved and completely re-done the program for 2018, so that you can get even better results.

You get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revival” plan

All at a special deal.

This program is intense, but it get RESULTS.

You can read about the “beta test” group we took through the original program, and get started yourself right away, at the link below:

Kettlebell GAINZ 2.0

Now you can enjoy a few candies, and still get your GAINZ!

Be a Happy Halloweener –

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

Kettlebell GAINZ 2.0 is designed specifically for folks who want to gain serious strength and size … but also want to stay lean and athletic and in great shape, all at the same time.

I have updated and improved and completely re-done the program for 2018, so that you can get even better results.

You get:

– Kettlebell GAINZ 2.0
– my “Athletic GAINZ” diet plan
– the 28 Day “Kettlebell Body Revival” plan

All at a special deal.

This program is intense, but it get RESULTS.

You can read about the “beta test” group we took through the original program, and get started yourself right away, at the link below:

Kettlebell GAINZ 2.0

Now you can enjoy a few candies, and still get your GAINZ!

Be a Happy Halloweener –

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

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15 min single KB blast

Rod writes:

“I squeeze my workouts in before work at 5am and they need to take around 15mins. I have been doing short sharp Kettlebell workouts for a while now and they work. I did your 16 min KB challenge workout you sent out not long ago. It was great and just the type of workout I need.”

Awesome Rod!

Thanks for the feedback.

We had a lot of other folks too in the recent survey we ran asking for the same thing.

So we are doing our best to keep the workouts like this coming!

Try this one on for size:

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15 min single KB blast

USE A HEAVY BELL (20/24k women; 28/32k men)

– 12 two hand swings
– Alternating reverse lunges (no KB – bodyweight only) – 8 per side
– Clean OR cheat curl ‘bell to shoulder + rack carry, ~50yds per side
– 12 recline rows OR 8 1 arm KB rows per side
– 5 double burpees

DO 3 (beginner) to 5 (advanced) rounds for time

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Enjoy :)

And let’s make it a great week!

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

PS – LOTS more workouts like these in the new-and-improved KETTLEBELL GAINZ 2.0, on sale this week:

Kettlebell GAINZ 2.0 – new and improved for 2018

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[guest post] Kettlebell Workout for Women Over 40

Today’s article and workout is from Sarai White, coach at FVT Worldwide, and who you’ll be working with in Forever Strong – Elite Coaching for the 40+ Woman!

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At this point, most of us have seen amazing examples of female athletes absolutely dominating. So it’s apparent that being a woman is not at all limiting, and that we can pretty much do anything we put our minds too.

However, there is one factor that seems to still be stuck in our heads: AGE.

There’s something about hitting the big 4-0, 5-0 and beyond that makes a lot of women feel like they can’t do all the things that younger women can do.

I hear it all the time when working with a new client “ I’m 45, 48, 53, ect, this body can’t do that anymore!”

These are the same women that with consistency and a mindset shift have gone on to crush their strength goals while working with me. They are deadlifting more weight, running faster, and being more athletic than they ever thought possible at “their age”.

The truth is, age is a factor, but not a limiting factor. What it is, is something that needs to be worked in and accounted for in the overall plan on how to hit your goals and beyond.

For instance, how you warm up and mobilize most likely needs a bit more attention. No doubt you have specific and unique ways in which your body moves or has trouble moving, that you should spend more time addressing in your warm-up.

The rate at which you progress moves may need to be shifted. Perhaps taking an extra round to break things down a bit more so that your muscles and joints can get warmed up and ready to move the way you want them to safely.

You also will perform your best if you give attention to your recovery between sessions. Things like stretching, foam rolling, fascia work or even a weekly yoga class.

Here is an example:

Kettlebell Workout for Women Over 40

WARM UP

3 rounds of:

Cardio move that works for your body (jumping jacks, high knees, jump rope) – 50 seconds
Slow spiderman crawl -8/ea side
Down dog to Childs pose -5
Instep taps – 8/ea side

MAIN WORKOUT

This workout is made up of combo moves. It’s not unusual for them to feel awkward in the beginning even if you are already training with KB’s.

A good way to progress this workout, is to do all of the moves separately to make sure that you have a solid foundation before combining them into these fast paced combos.

It might look something like this:

(round one)

KB snatch – 5/ea
Reverse lunge – 5/ea
Basic 2-hand KB Swing – 10 reps
KB Floor press – 5 then into Turkish sit up 5, repeat on other side
1-arm RDL – 5/ea
1-arm KB Bent over row

(round two)

If you are feeling comfortable with all the moves start to combine them. You can jump right into combining all the moves, or still leave separate any moves that might need a bit more technique refinement:

Kettlebell Snatch to lunge 6/ea
Lateral walking KB Swing 8/ea
KB floor press to Turkish Sit-up 8/ea
KB 1-arm RDL to bent over Row 8/ea

Complete 4 Rounds AFAP (as fast as possible), resting as needed to maintain proper form.

RECOVERY

When you are done, you can do the same moves in the warmup, minus the cardio move, as a great post-workout stretch. It would also be beneficial to spend just 3 minutes foam rolling all the major muscle groups.

Watch the video that shows you how to do the workout HERE => https://instagram.com/p/BamnnKpD48x/

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Once all of this is dialed in, there is no limit to what your body can do. I have seen this over and over again as I’ve worked with thousands of women in the last 11 years.

Don’t even let anyone, including yourself, tell you that you can’t do something just because of the number of years you’ve lived on this earth. Get after it!

– Sarai White

PS – I’d love to work with you to develop a 100% customized plan for YOU. Details on “Forever Strong – Elite Coaching for the 40+ Woman” at the link below:

Forever Strong – Elite Coaching for the 40+ Woman

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Forever Strong – Elite Coaching for the 40+ Woman

++ ATTN women over 40 ++

We are looking for 8 more people to join us for a new pilot program, “Forever Strong – Elite Coaching for the 40+ Woman”

Details and apply now at the link below:

Forever Strong – Elite Coaching for the 40+ Woman – submit your application here now

This is a program built specifically for women over 40, who want to:

– Learn the CORRECT way to train, as a women over 40, for long-term health and strength
– Learn the JUST RIGHT training intensity needed to both stay safe, but also create change
– How to understand what is working through minor aches and pains and what actually from age and what is actually just being out of shape
– Increase energy and strength for life

Sarai, our AMAZING coach at FVT Worldwide, is stepping up and leading the way with this program.

For the last 11 years, she has worked exclusively with women over 40, and has helped them reach their strength and fat loss goals.

Most critically though, she has an amazing understanding of how women over 40 perceive their age to be a limiting factor to how strong or athletic they can be, and she is able to shift their mindset to one of open possibilities.

Now. This is an exclusive program. We have a limited number of spots, and there is a cost to participate.

Apply now at the link below:

Forever Strong – Elite Coaching for the 40+ Woman – submit your application here now

Sarai will review your application, get back to you ASAP with more details on the program, and the next steps to sign up.

Look forward to hearing from you!

– Forest Vance, Sarai White and the FVT Team

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