(6 min sample sequence) REGENERATE – Simple Recovery for Lifters and Athletes

If you are like me, you like to train hard. You push yourself to your limit, on a regular basis.

But because of this, you also get sore, and even end up with tweaks and injuries from time to time.

These nagging aches and pains and injuries get in the way of your workouts, and your life.

The solution that I have come up with personally, for my training clients, and now that I am codifying into a program, I am calling:

REGENERATE – Simple Recovery for Lifters and Athletes

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

I am putting the finishing touches on the program, and it will be available later this week.

In the meantime, here is a sample:

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REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1

Do this sequence either immediately after, OR within 48 hours of, a big HIP HINGING day (lots of KB swings, deadlifts, etc).

Hold each stretch / pose for 60 seconds:

– Pigeon (60 seconds per side) – https://www.youtube.com/results?search_query=pigeon+pose
– Doorway Hamstring Stretch (60 seconds per side) – https://www.youtube.com/results?search_query=doorway+hamstring+stretch
– Seated Spinal Twist (60 seconds per side) – https://www.youtube.com/results?search_query=seated+spinal+twist+pose

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REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1 is specifically engineered to hit your hamstrings and hips – muscles you hit hard during that KB swing, or deadlift workout.

The full REGENERATE – Simple Recovery for Lifters and Athletes program is a series of sequences like these, designed help you recover from specific workouts. For example, there are sequences to help you recover from:

– A big pull up day
– Running
– Jump rope
– A big overhead pressing day

And more.

If you are like me, the reality of the situtaion is that you know you NEED to do more work on this stuff, but you don’t have a ton of time to dedicate to it. So that’s why these sequences only take 3 to 6 minutes to do.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

This is a revolutionary program, and I firmly believe that every person reading this message needs it, and should get it. So stay tuned – it will be available very soon.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist
ForestVance.com

PS – The REGENERATE – Simple Recovery for Lifters and Athletes – Sequence 1 pairs perfectly with my CORE Kettlebell program.

If you don’t have it yet … and since if you’re reading this sentence, you made it all the way to the end of today’s article! ;) … here is a link to get it, where you can save a few bucks off the regular price:

http://bit.ly/corekbspecial

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GET YOUR MIND RIGHT (pre-workout routine for gainz)

If you’re just rolling into your workouts, without much thought to what you’re eating beforehand, coming right out of your checking your emails, pre-occupied with something else, answering phone calls mid-workout, etc etc …

You are NOT making the gains you could be.

Because FOCUS is a HUGE part of the battle, in getting a high quality workout.

And high quality workouts, done consistently, over time, is what gets you the GAINZ!!

I highly recommend that you implement a regular routine before your training sessions.

This could look something like:

– Eat – a similar meal or snack – an hour or two before your workout
– Listen to music to get you jacked up, starting 5 or 10 or 15 mins before your workout
– Get your workout clothes ready and the space you are going to work out ready
– Turn off your phone / emails / etc
– Take your pre-workout supplements

Everyone is different, and so everyone’s routine will look different.

The important thing is that you need to do what you need to do to get your mind and body right, and focused, before your training sessions.

Implement that, starting at your next workout, and see your gains go thru the roof!

– Forest

PS – Mental focus can be enhanced by supplementation, no doubt about it.

Instead (or even in addition to) a traditional pre-workout, something I have experimented with – and have seen some pretty amazing results with! – is nootropics.

Bacopa is the #1 nootropic herb. This herb has been proven in studies to help with memory and focus. And it is on sale right now as part of the Lost Emipre “Brain Week” sale – so it’s a good time to give it a try if you are curious:

http://bit.ly/lostempirebacopa

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~ 10 minute workouts, actual results

double-unders

One thing that so many people seem to get stuck on ..

ME included! …

Is that if you don’t have “X” amount of time to work towards your goals in some area of your life, that it’s not worth doing it at all.

But I recently read about this concept of “micro-commitments”, and it has really hit home. And it’s already making a huge difference in my life.

One project that I personally have had on the backburner … but when I truly sit and reflect on it, is a MUST DO … is to do a new, digital AND hard copy, updated-and-expanded version of Kettlebell Challenge Workouts.

I KNOW this project is one of the highest leverage things I can do to bring my message to the world, and leave a legacy.

But it has gotten put on the backburner for so long, because it’s a monster of a project, and I have so many other things on my plate.

This idea of “micro-commitments” though, makes it so much more managable.

I have started working on this project for just 15 minutes every morning, and I am making FAST progress towards completion already.

(Stay tuned – the new, digital AND hard copy, updated-and-expanded version of Kettlebell Challenge Workouts is coming in 2018!)

Along similar lines, so many people have this excuse that they don’t have time to work out.

And, because they can’t commit 30 minutes, or 45 minutes, or 60 minutes per day to make it happen, they just don’t do it at all.

My question to you is, do you have 10 minutes per day to better yourself, to get in shape, to improve your health, to build the foundation for the rest of a high-performance life?

If you took one of the workouts from this program, for example:

51 new BW / KB / DB metabolic workouts

And did it 4 or 5 days per week, first thing in the morning, for 10 minutes …

Do you think you’d be in better shape in 3 months, or 6 months, or 12 months from now?

In three months, that would be 36 short, but solid and intense, total body workouts that you’d get in.

YES is the answer – you would be making solid progress in your physical and mental well-being, and improving your life.

And those shorter workouts, and the results you get from them, very well may lead to longer workouts and more time you can devote to that area of your life, and even bigger and bolder fitness goals in the future.

The moral of the story is, do NOT let time stand in the way of your goals. Even if you have just 10 minutes per day, you can make significant progress. All other areas of your life will get better. You owe it to yourself to do this. Get ‘er done!

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

PS – Here is the link to the 10 minute workouts program I mentioned in today’s article:

51 new BW / KB / DB metabolic workouts

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“The Countdown Monster” (ladder finisher #3)

halloween skull kettlebells

Today is Halloween, so I have a special workout for you – “The Countdown Monster”!

You see, if you dislike cardio, but you KNOW you need to do it, because you want to lose fat and be in shape …

… BUT, you don’t do it as much as you know you should, because you don’t really like it, and it takes too much time …

“Finisher” workouts like the one I’m going to share with you today are a great solution.

These special workouts can be used:

– At the end of your favorite workout, to rev up your metabolism and burn extra fat
– As “off day” conditioning workouts to shed more fat or improve your overall conditioning
– For travel workouts as well when you don’t have much time.
– For short burst workouts during the day as well, as long as it doesn’t interfere with your recovery

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Ladder Finisher #3 – The Countdown Monster

Do the following circuit, resting only when needed. In the first circuit, you’ll perform 5 reps of each exercise. In the next circuit, you’ll perform 4 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise:

Prisoner Lunge Jumps (5/side … 1/side)
KB or DB Renegade Row (5/side … 1/side)
TD Bulgarian Squat (5/side … 1/side)
Regular OR Feet Elevated Pushups (5/side … 1/side)

(You’ll learn how to do all the moves in this workout with the program videos, which you can get HERE)

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Again, workouts like the one I’m sharing with you today are the perfect solution for people who dislike cardio, but want to burn a ton of fat, rev up their metabolism and burn calories for the rest of the day.

Learn how you get get better results, in less time, and have fun while you’re at it!, at the link below:

=> Workout Finishers – 51 Finishers for the Ultimate Afterburn

Happy Halloween –

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

PS – I am not going to bore you with any of the “don’t-eat-the-sugar-today-it’s-too-many-calories” typical trainer tips. If you want to, just eat the damn candy and enjoy it :)

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KB Shred – Week 1 – Workout C

Try this workout from the KB Shred – 28 Day Challenge! (details below – we start tomorrow, but there are still a few hours left to apply)

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KB Shred – Week 1 – Workout C

Do the entire sequence below, as fast as possible:

– 100 jump rope skips OR 100 jumping jacks
– 20 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
– 20 push ups (knees or toes)
– 15 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
– 15 push ups (knees or toes)
– 10 2 hand KB swing (recommended weight – 12k / 16k women, 20k / 24k men)
– 10 push ups (knees or toes)
– 100 jump rope skips OR 100 jumping jacks
– 20 inverted rows OR 10 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
– 20 walking lunges
– 15 inverted rows OR 7 8 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
– 15 walking lunges
– 10 inverted rows OR 5 1 arm KB rows per side (recommended weight – 8k / 12k women, 16k / 20k men)
– 10 walking lunges
– 100 jump rope skips OR 100 jumping jacks

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If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching nearly 100,000 people daily via our email newlsetter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

This is my personal invite to YOU to apply for our last 28 Day Challenge is 2017!

http://bit.ly/fall2017kbshredweb

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/fall2017kbshredweb

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At-Home 25 Minute Single KB SHRED Workout

On weekends that I am home, I typically get a 20-30 minute kettlebell / bodyweight workout in my garage.

The set up is super basic – a few KBs, a pull up bar, a jump rope, and a few resistance bands –

But it’s amazing what you can get done with these simple pieces of equipment!

For example, here is the workout I have planned for this afternoon:

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At-Home 25 Minute Single KB SHRED Workout

++ This workout is a sample from my Kettlebell Challenge Workouts program (details below) ++

1 – KB SHREDDER CIRCUIT

– 7 1 arm KB swing OR KB snatch – right side
– 7 1 arm KB swing OR KB snatch – left side
– 5 KB goblet squats
– 100 jump rope skips (can sub 100 jump jacks if needed)
– 5 1 arm KB swing OR KB snatch – right side
– 5 1 arm KB swing OR KB snatch – left side
– 7 KB goblet squats
– 100 jump rope skips (can sub 100 jump jacks if needed)

.. 3 rounds for time ..

(should take approx 13-15 mins)

.. rest 2-3 mins, then:

2 – KB PUMP DAY

– 20 seconds push ups – as many as you can!
– 20 seconds rest
– 20 seconds KB towel curl – as many as you can!
– 20 seconds rest
– 20 seconds KB press (right side) – as many as you can!
– 20 seconds rest
– 20 seconds KB press (left side) – as many as you can!
– 20 seconds rest
– 20 seconds chin ups OR suspension trainer rows OR 1 arm KB rows (20 seconds per side if doing rows) – as many as you can!

… 3 rounds for time.

(should take approx 9 mins)

DONE!

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It is amazing what you can accomplish with a kettlebell and 20-30 minutes of workout time.

ALL excuses are out the window – let’s get this done!

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

PS – Like this workout? Get 32 more like it by clicking below (Kettlebell Challenge Workouts):

 

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My 7,500 Calorie per Day Diet Plan (not recommended)

When I was playing football, and we were in training camp, I would literally eat as much as I possibly could.

(that’s me, second in from the right)

In fact, my calorie target was about 7,500 calories per day.

I’d have a huge serving of oatmeal, bacon, 6 eggs, milk, and orange juice for breakfast … two 1,000 calorie + “weight gain” shakes per day with milk, ice cream, canola oil, protein powder, bananas, chocolate sauce, and a bunch of other stuff … two giant sandwiches, and lots of chips and fruit for lunch … and a huge dinner, typically meat, pasta, bread, and salad …

And the crazy thing was, and I STILL couldn’t help but LOSE weight!

We were training SO hard – a good 5-6 hours per DAY – and burning SO many calories, that this was the reality of the situation.

The problem was, when I went from that kind of activity and training schedule, to MUCH less once I “retired” and got back into the “real world” … while still keeping somewhat similar eating habits … I quickly got fat!

lol

And I realized one day – after seeing a picture of myself, and being completely discussted – that I needed to do something.

I did NOT need to be 300+ pounds anymore.

I was able to actually lose 60+ pounds in a 7 month period, and I have kept the weight off to this day.

Of course I worked out consistently, but the other HUGE part of the weight loss was COMPLETELY changing my diet. I took an approach like we using for the upcoming 28 Day KB Shred Challenge (details and how to join us at the bottom of this message) – following a specific plan, logging my food, and staying CONSISTENT above all else.

Having an exact meal plan to follow, for me, has always been a key to success. Here is a sample meal plan, from the 18 that we give you in the KB Shred – 28 Day Challenge:

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KB Shred – 28 Day Challenge – sample diet day

Breakfast

Mushrooms, no salt, boiled 2 Cup(s)
Pork and Beef Sausage, cooked 2 oz
Coconut Vegetable Oil 1/3 Tbsp
Cantaloupe Melon 1 1/2 cup, cubes
Omega 3 eggs 1 egg

Snack

Pine Nuts 1/2 oz
Blueberries 1 1/2 Cup(s)
Coconut water 1 Cup(s)
Apples 1 large

Lunch

Ground Turkey, cooked 4 oz
Avocados 1/3 avocado
Balsamic Vinegar 1 1/2 Tbsp
Summer Squash, no salt, boiled 1 cup, sliced

Snack

Mixed Vegetables, frozen no salt, boiled 1 1/2 Cup(s)
Egg Whites, cooked 4 large

Dinner

Yams, no salt, boiled or baked 1 1/2 Cup(s)
Kale 2 cups
Chicken Breast 6 oz

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Nothing crazy, nothing fancy … includes a balanced mix of all foods … but overall healthy, correct portions, and the RIGHT amount of calories, and the RIGHT macronutrient breakdown, for ME, and what I was trying to accomplish.

I still follow a similar approach to this day. And I recommend that if you are trying to lose fat, you do the same.

Because training consistently is a huge factor when it comes to reaching your goals, but just as important is your diet!

Make TODAY the start to reaching your ultimate fitness goals.

– Forest Vance
Certified Fitness Nutrition Coach
Certified Kettlebell Instructor
ForestVance.com

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If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching nearly 100,000 people daily via our email newsletter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

This is my personal invite to YOU to apply for our last 28 Day Challenge is 2017!

http://bit.ly/fall2017kbshredweb

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/fall2017kbshredweb

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28 Day KB Shred Challenge

We are looking for 14 more people to join us for our final 28 Day KB Shred Challenge of 2017 (watch the video and keep reading if you are interested – link to apply is at the bottom of this message).
If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day KB Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching nearly 100,000 people daily via our email newlsetter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

This is my personal invite to YOU to apply for our last 28 Day Challenge is 2017!

http://bit.ly/fall2017kbshredweb

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/fall2017kbshredweb

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

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[new video] KB Hip Hinge – Easiest Way to Get it Right

Learning how to properly hinge at the hips is key to an effective, powerful, safe kettlebell swing.

But a lot of our new clients have trouble with it at first.

One of my favorite drills to teach the movement pattern is shown in today’s video. It only takes a few seconds, but it is very powerful.

Here’s how to do it:

[new video] KB Hip Hinge – Easiest Way to Get it Right

– Get set up like you’re about to do a KB swing
– Instead of swinging the ‘bell, do a couple of vertical jumps
– Then go right into a couple of swings

Since the proper movement pattern used when doing a swing is very similar to the one most people naturally use when they jump, this drill works great.

Give it a try yourself, or with your clients if you are a fit pro, for safer and more effective KB swings, starting today!

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

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Our final “KB Shred” Challenge of 2017 kicks off next week.

This is for folks who are serious about taking their results to the next level.

It’s the workouts, the meal plans, the motivation and accoutability and EVERYTHING you need to reach your goals.

And, we have some special surprises in store for this Challenge too!

Keep an eye out … we’ll be accepting applications starting tomorrow – same time, same place!

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“No Guts – No Glory” KB / BW Conditioning Circuit

When I was a freshman in High School, we played our games on Thursday nights.

(And we were undefeated! – Colfax High Freshman Team, 1995.)

colfax high football

Then, on Fridays, we would have “conditioning” after practice – which was always some crazy amount of hill sprints or bear crawls or running around the track for 5 miles in full pads or whatever else.

I think our coaches did it so that we wouldn’t go out and get into trouble on Friday nights.

But whatever reason they did it, I learned a lot of great lessons in those days. A big one being, how you can push yourself FAR past the point that you think you can! … and THAT’s what I want you to think about as you go for it on this “No Guts – No Glory” KB / BW Conditioning Circuit:

++ Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – at this link: http://bit.ly/nogutsnoglorykb ++

(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

– No rest between moves
– 60 seconds rest at end of circuit
– repeat circuit 1 (beginner), 2 (intermediate), or 3 (advanced) times total

Watch the video that shows you how to do this sequence here – https://youtu.be/ZF5JZQ4k1VA

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All you need for this workout is a single kettlebell – and you can get it done any time, any place.

It may look simple on paper, but it is ROUGH, trust me.

Give it a try this Friday, let us know how you do.

And have a great weekend! –

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

PS – Want 6 more workouts like this one, free? Grab my full “No Guts – No Glory” KB Workouts program – FREE for the next few days – here: http://bit.ly/nogutsnoglorykb

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