[video] How to Win a Street Fight or Home Invasion

**Today’s content is a little different than what we normally talk about, but I think this info is SO important, that it’s critical to share.

One of the reasons that many people get into working out in the first place, is to better protect themselves and their family, should the need arise.

Imagine this –

You’re walking down the street and pass by a couple arguing.

The guy gets physical and starts shoving the girl around.

You decide you can’t let it slide so you simply try to inject some calmness and ask him to leave her alone.

This guy’s anger is now squarely focused on you …

OR …

You walk through the front door of your home and find someone in your house.

Now you are between him and his escape route.

Time to get honest … do you have the GO TO move that will end this and keep you alive?

I recently reviewed a program called First Strike that covers these topics (and many other situations of violence).

I thought the training was very well put together, so wanted to share a video for you to check out from Todd Lamb and and Ari Bolden, creators of the program.

In this video, they talk about how to survive a home invasion.

*Todd and Ari are pretty clear in the video that there is more than one way to skin a cat – but before you get all hopped up on your favorite martial art and respond back to this with your comments, Todd is in a position of authority and experience when it comes to this topic. He has 2 black belts in different diciplines, and also has personally participated in 350 high risk operations.

If you find this video useful and informative, I also want you to check out the First Strike course.

First Strike breaks down 17 simple combatives moves that you can use to defend you and yours in any violent encounter.

It has been proven time and again throughout history — in the most violent docksides, war fronts, gang enclaves and criminal hotbeds — effective and deadly fighting boils down to somewhere between 15 to 20 moves, depending on which system you look at.

And this is an extremely easy to learn – and VERY effective – system of devistating fight techniques:

=> First Strike

I know that today’s content was a little different than what we normally talk about, but I think this info is SO important, that it’s critical to share.

Hope it helped!

Keep training hard, talk soon –

– Forest Vance
ForestVance.com

PS – The language on the First Strike page is geared towards men, but the program is highly valuable for women as well!

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Kettlebell Exercises for Beginners – the Box Squat (new video!)

Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals

The Kettlebell Box Squat is an exercise you can use to teach your clients how to squat quickly and easily.

Set up like you’re going to do a regular kettlebell squat – but you’ll have a box or bench behind you.

A good guideline – and this doesn’t apply to every situation, but it’s a starting point – is to have your feet about the width of the box.

Your toes will be pointed somewhere around 11 and 1 on a clock face.

Then sit your hips down and back, on to the box!

Stay tight at the bottom of the move, then drive through the heels, and stand back up.

Repeat for the desired number of reps.

Use the Kettlebell Box Squat to teach your clients how to squat quickly and easily!

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System

PS – Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals

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Hybrid Kettlebell Muscle (sample workout)

The CORE Kettlebell System is the complete training program we use to run our medium-to-large group workouts 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’s included.

And it works like crazy to get our clients amazing fat loss, lean muscle gain, and top conditioning results.

BUT – some clients want more. They want to get jacked and strong, and take their muscle gains to the next level.

Enter “Hybrid Kettlebell Muscle”.

This is the program we offer to our clients who want to gain strength and muscle.

It’s a full six week hybrid barbell / kettlebell / bodyweight program you could literally offer as an add-on service and profit from IMMEDIATELY.

Our clients happily pay an extra $100-$200 per month for these workouts, on TOP of their $149-$239 monthly group training rates.

And when you order the CORE Kettlebell System NOW – during the 2017 Summer Sale – you get this advanced 6 week training course to use with your clients (and yourself!), 100% FREE.

Here’s a sample workout from the program:

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Hybrid Kettlebell Muscle – Week 4, Workout B

1 – Deadlift – 3-4 sets of 5 @ 80% of one rep max

– 1 warm up set + 3 work sets total.
– Work up in weight each set.
– Rest 2-3 minutes between sets.
– Ex – your goal DL max for the end of the program is 300 pounds. Your goal is to WORK UP to an all-out set on set #4 of 240 pounds (70% of 300). You might go – 135×5; 185×5; 225×5; 240×5.
– Refer to “Strength Standards” PDF to set lifting goal (included in full program)

2 – KB / complex – Complete all reps on one side without setting the kettlebell down, before moving on to the other side. Push the pace, and get three rounds on each side as fast as possible:

1 arm KB press – 3
front squat – 3
one arm swing – 7
reverse suitcase lunge – 3

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That’s just a sample – you’ll want the full program to see how it all fits together, and how to properly progress and build on each workout, over the 6 weeks.

Get Hybrid Kettlebell Muscle FREE when you order the CORE Kettlebell System this weekend

Here’s to getting lean AND jacked this summer!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Barbell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com

PS – If you ordered the CORE Kettlebell System since we started the Summer Sale 2 days ago, check your email – I just sent you a copy of the Hybrid Kettlebell Muscle bonus!

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[video] Kettlebell Exercises for Strength – the Start and Stop Swing

Click here to get the CORE Kettlebell System – my complete kettlebell training program for fit pros and hardcore KB fans 

Most people think of the kettlebell as a cardio / conditioning tool.

But KBs can also be used for building strength and muscle!

Lifting heavy weights, and doing it often, is one of the keys if you want to get stronger. This means that picking exercises where you can move a lot of weight is key. The start and stop swing is a great choice for this goal.

To perform the start and stop swing, start with a great STANDING set up. This means, BEFORE you reach down to grab the KB, make sure your abs are braced, your shoulders are down and back, and that you’re ready to rock and get going in a nice athletic start position.

Then, the KB is passed back, it swings up to approx chest level, it swings back, and then it’s parked on the ground after EVERY REP.

The benefits:

– You can handle a heavy kettlebell – which means ability to use progressive overload, and make strength gains
– It helps us re-enforce a good start and stop position in the exercise
– We get practice using our lats to start the weight going from a dead stop position on every rep
– It helps us practice staying in great, athletic, safe position during the exercise

The start and stop kettlebell swing is a great move. Work it into your kettlebell exercises for strength repertoire today!

Click here to get the CORE Kettlebell System – my complete kettlebell training program for fit pros and hardcore KB fans 

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System

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15 Minute Single KB Complex Workout

A complex is a series of exercises performed in succession, typically with a single implement.

Kettlebells are a great tool for complexes, because the nature of the implement makes it easy to “flow” through a series of multiple exercises.

Here is one you can do any time, any place – all you need is about 15 minutes, and a single kettlebell:

Single KB Complex SMOKER

Do 4 rounds of the following kettlebell complex PER SIDE. NO rest between movements; go thru the WHOLE SEQUENCE on one side before switching. Rest approx 30 seconds between rounds.

Recommended weights = 8k/26lb to 12k/26lb – women, 16k/35lb to 20k/44lb – men.

– 5 1 arm KB swing
– 5 KB high pull
– 5 KB snatch
– 5 KB front squat
– 5 KB push press
– 5 burpees

Let us know how you do!

Keep training hard –

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

PS – Like this workout? Get 32 more like it by clicking below:

 

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Barbell Complex Challenge Workout

Here is a another sample workout from the Challenge Complex program for you to try:

Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets.

6 reps of each:

– Bent over row (hinge at the hips, keep that back flat!!)
– RDL (stands for Romanian Deadlift — back flat again, drive the butt back and load up those hamstrings)
– High pull (same hip hinge motion but make sure to keep the bar close to the body and snap the hips to get it up)
– Front squat (elbows up!!)
– Push press (hip drive to get that bar off the collar bone — you shouldn’t have to start pressing ’till the bar is past your eyes!)
– Burpee with push up (hands on OR off the bar for this one)

Do 4 to 6 rounds total.

Learn more about Shawna’s Challenge Complexes program and grab your copy here. 

Train hard, talk soon –

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

PS – Be sure to check out the dumbbell complex workout I posted yesterday too if you haven’t yet:

http://forestvance.com/2017/06/5x40x5-dumbbell-complex-great-travel-at-home-workout/

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5x40x5 Dumbbell Complex (great travel, at-home workout)

I am in Vegas this weekend meeting with the Renegade Fitness Entrepreneurs group.

This has been a GREAT trip so far because:

– I flew out of a local, small airport, and it saved a TON of time and hassle
– I found a fantastic place to stay that is a bit off the strip (but still close to the action)
– The hotel has with all the ammenties that are important to me – including a great little workout room

HOWEVER – as I’m sure you know – travel is not always this smooth.

Many times there are hassles with airport parking, getting checked in, and delays. The hotel you end up at is not always ideal. And you can never count on there being a solid gym.

One piece of equipment that seems to be commonly available though is dumbbells. They have at least a few pairs in most all gyms. And most people also have a pair or two lying around at home.

Today’s workout is one from a program that I fall back on when travelling, or training at home, quite frequently – Challenge Complexes. It’s got 34 killer complexes like this one, that you can knock out quickly, for a great total – body workout anywhere:

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5x40x5 Dumbbell Complex

Choose a weight that you can use for ALL exercises. Try not to put the DB’s down throughout the set.

Get as many reps as you can of each exercise in 40 seconds. NO rest between moves – “flow” from one move to the next.

Rest approx 30 seconds after completing full complex, repeat for 5 rounds:

front squat alternating shoulder press
push up renegade row
weighted burpee
wall sit alternating bicep curl
alternate 1 legged RDL

See the full program for video demos of each exercise

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I love Challenge Complexes, and continue to come back to it (I’ve owned the program for 4 years!), because there are:

– 10 dumbbell complexes
– 17 barbell complexes
– 8 kettlebell complexes

To choose from.

It’s laid out so that you can use it as a full, on-going, structured routine … OR, you can pick a workout for one of your conditioning days while you are on the road, or at home, or whatever, and just get busy.

There are also GREAT ideas in this one if you are a trainer or coach, that you can use with your clients.

Try the sample workout, then get your copy of the full program:

Challenge Complexes

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

PS – If you read the sales page closely, you’ll see MY testimonial for the program. That should tell you that I am serious when I recommend this program to you!

Learn more and get your copy of Challenge Complexes here

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Kettlebell Exercises for Core – Hand to Hand Swing

Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals

The Hand to Hand Kettlebell Swing is a great exercise for the core.

To do it right, you have to stabilize your hips and trunk while you perform a dynamic movement with the kettlebell – which takes some BIG time ab strength!

The move can be used for simply switching hands smoothly during a kettlebell workout at any time – in the middle of a set of one hand swings, for example.

It can also be done repeatedly, switching hands with each swing rep.

To perform the exercise, get set up like you’re doing a two hand swing.

I’ll start my set … then, when I am ready to switch, I’ll start thinking about it when the KB is on the way UP.

Also notice in the video – I have my hand on one side of the KB horn, and I keep it there during the set, instead of trying to let go of the ‘bell momentarily on each rep and catch it with the other hand. This is a great and safe way to do the exercise – a small detail that makes a lot of difference!

Finally, remember to refine your two hand swing and one hand swing BEFORE you start getting into the hand to hand swing – develop your form and rhythm on those exercises first, and you will have a much easier time on this one.

Click here to get the CORE Kettlebell System – my complete kettlebell training course for professionals

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Creator, the CORE Kettlebell System

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ATTN personal trainers and studio owners!

When you click over to my blog to check out this video, you’ll see links to my CORE Kettlebell System.

This is the online training program I’ve developed for hardcore KB fans and other fitness professionals to use in their own workouts, and with their clients.

Hundreds of die-hand kettlebell enthusiasts around the world have gone thru the program – and now they are using the program with THEIR clients, and helping thousands upon thousands of folks world-wide!

If YOU have an idea for an info product, but aren’t sure where to start, join me for this special event – I’m going to walk you through every step of the way:

=> Forest Vance 30 Day Product Creation Challenge (one more day to sign up!)

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“Beat the Clock” Kettlebell Ladder Challenge

How do you challenge your body, improve your kettlebell game, and see how you stack up?

A GREAT way is to do KB Challenge Workouts like this one once every month or two.

You’ll push yourself both physically and mentally, and you’ll see if your training plan is working!

Let’s do this –

“Beat the Clock” Kettlebell Ladder Challenge

Set your timer for 30 second intervals.

In the first 30 second interval, do 2 kettlebell swings (24k for men, 16k for women). Your rest is the time between when you finish the prescribed number of reps and when the next interval starts.

In the second 30 second interval, you’ll do 2 push ups ..

In the third 30 second interval, you’ll do 1 KB goblet squat (24k for men, 16k for women) ..

And in the fourth 30 second interval, you’ll do 1 burpee.

That’s one round.

Keep the timer going, and start “climbing the ladder” …

So the second round looks like this …

4 swings
4 push ups
2 squats
2 burpees

And the third round looks like this …

6 swings
6 push ups
3 squat
3 burpees

Continue in this fashion until no longer possible.

A score of “7” is solid.

14 swings
14 push ups
7 squat
7 burpees

“8” is great …

“9” is elite …

“10” is your MAX score:

20 swings
20 push ups
10 squats
10 burpees

… but if you’re using the prescribed weights and doing this with 100% legit form, this is VERY TOUGH. Only a small handful out of hundreds and hundreds of folks we’ve put through this workout have done it.

Do this KB Challenge Workout once every month or two, and you’ll get a great feel for how your fitness level is progressing!

Let us know how you do.

Keep training hard –

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

PS – Like this workout? Get 32 more like it by clicking below:

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Eat Stop Eat Review – My Results After 28 Days

Earlier this year I started doing the Eat Stop Eat program by Brad Pilon.

I have been fasting one to two times per week since.

The first 28 days I tracked most closely in terms of results, so I wanted to share them with you if you were considering trying the program.

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What is Eat Stop Eat, and how does it work?

You fast once or twice a week, aiming for a complete break from food for 20 to 24 hours at a time.

For example, you might eat normally until 7 PM on a Saturday, then fast until 7 PM on Sunday, resuming regular eating at that time.

You eat at normal maintainance calorie level (2500 kcals per day for men, 2000 for women is suggested) all other days of the week.

After several “normal” eating days, you can have another fast, and repeat the schedule. But you do not want to exceed two fasts in any one week. By doing even one fast a week, Brad says you will create a calorie deficit of 10 percent.

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Eat Stop Eat – My Results After 28 Days

I did 2, 20 hour fasts per week for the first 28 days I was on the program.

Typically I would go from 3 pm on Monday to 11am on Tuesday, and 3 pm on Thursday to 11am on Friday.

I ended up losing 12 pounds in those 28 days.

My energy and mental clarity surprisingly improved quite a bit.

Some fasts were easier than others, and YES – there are times you are hungry! – but I REALLY like this approach for keeping my diet in check.

I have continued to fast 1x per week for more of a maintainance – style approach.

I personally like being able to eat normally 4-5 days per week – and then just taking a break from food for 1 or 2 days.

There are also mental and even spiritual benefits from doing it.

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Eat Stop Eat – is it for you?

If you are eating fairly well, you understand the principles of sound nutrition, and you want to take things to the next level, I think Eat Stop Eat is absolutely for you.

Give it a try – you can get the program for $10 if you use the link below:

Eat Stop Eat

You can also get the audiobook version when you check out for like 3 extra dollars – which I did, it’s WELL worth it, I recommend it.

If you know that your diet is horrible and you’re no where close to solid eating, maybe I would focus on that first – becuase I think you do need to be there before you try something like this, or you could potentially make bad habits that you already have, worse.

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To sum up, I got some really postive results from doing Eat Stop Eat, and I like it a lot and will continue to do it. (In fact – I am fasting right now as I write this!)

If you are looking to lose weight and improve your mental clarity and get a better control of your hunger, I suggest that you try it also.

Get it at the link below:

Eat Stop Eat

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

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