[new video] Drill for Pain-Free Single Kettlebell Cleans

The single kettlebell clean can be a challenge to learn.

I speak from experience – for me, it was one of the tricker KB moves to really get down.

The “towel-under-the-arm” drill that you’ll see in today’s video has worked wonders though when it has come to eliminating the typical thump on the wrist and forearm in the catch:

The drill starts from the rack position.

Grab a partner, and have them put a small towel between your upper arm and your torso.

Then, perform a few reps of the clean, keeping the arm “pinned” to the body …

… don’t let the towel fall out!

It’s a simple, but highly effective drill that will help you keep the KB in the correct “groove”, teach you how to use your hips, and more.

Watch the video, give it a try today :)

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

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GET – CORE Kettlebell System (for fit pros, serious KB fans – includes full “Kettlebell Hacks” skills / drills video program):

CORE Kettlebell System

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5 EPIC gym fails (share it)

You’ll laugh. You’ll cry. You’ll CRINGE.

But you know what?…

The Box Jump Fail

The Bench Press Fail

The Flexibility Fail

The Snatch Fail

The Treadmill Fail

…after nearly two decades in the coaching game, I’ve discovered the REALLY frightening “gym fails” are the ones that don’t go viral. The ones that aren’t caught on film. And the ones that almost no one seems to notice.

Fact is, more people get hurt in the gym every day with the LESS THAN EPIC gym fails… doing the most BASIC of exercises.

And it has NOTHING to do with stupidity or faulty equipment…

But has everything to do with the nagging little aches and pains that most people walk into the gym with and that seem to always crop up and interfere with their workouts.

They make exercise harder and more dangerous than it needs to be. And set you up for failure before you’ve even laced up your Chuck Taylors.

The question is, how do you deal with them?

Slow down? Take a break? Meds? Surgery? Booze?

Best advice I’ve come across yet:

=> How NOT To Be An Epic Gym Fail (and workout worry free instead)

To a less pain and a new you –

– Forest

PS – NEVER exercise through the pain. If pills and creams and wraps and braces help that’s great. But please be careful. These things typically only mask the pain. They almost never remedy the real cause of most chronic musculoskeletal pain. However, this little trick can

 

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“Hybrid” CORE Kettlebell Cardio Workout

kettlebells with a friend

2018 is off to a great start at FVT.

Both of our locations are cranking at full speed!

So I thought it would be a good time to share a workout from the “playbook” we use at FVT to run our workouts – the CORE Kettlebell System.

Here is an overview of what this sample workout will look like:

– Bodyweight – based warm up – all together
– Main workout – we’ll have a station set up for each exercise, set up 3-4 people at each station, and then start the clock and let them work and rotate around the room for the 20 minutes of the main workout, getting as many rounds as possible.
– Finisher – we’ll get with a partner and swap back and forth between exercises so that we can be sure to have enough kettlebells to go around
– Cool down – all together.

This is a great way to set up a workout if YOU are leading a big group.

It’s also a great way to do it if you’re just training on your own, or in a small group too!

Either way it makes for a unique, fun, and effective workout.

Also keep in mind – this workout is part of a greater SYSTEM. The workout done the day before and the day after is balanced in terms of muscle groups / movement patterns trained. This is more of a “strength” – oriented day, whereas other workouts from the program are more of a “conditioning” focus.

But this should give you a feel for CKS, and what the workouts in it are like.

Let’s do this –

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Hybrid Kettlebell Cardio Workout
from the CORE Kettlebell System

*It is possible that there are some moves / exercise names in this workout that you may not be familiar with. Don’t worry – all the moves in the program are either shown in the Kettlebell Hacks series included with the CORE Kettlebell System, or a link is provided to a video that shows how to do them safely and effectively.

WARM UP –

Perform each exercise for 20 seconds at an easy pace. No rest between moves; transition from one to the next. Do two rounds total.

run in Place
bodyweight Squat
plank Hold
leg Swings

WORKOUT –

Do as many rounds as possible in 20 minutes:

12 box jumps
12 push ups
7 burpees
12 inverted rows
10 1 arm KB swing (per side)
12 x body mountain climb
8 KB goblet squat

FINISHER –

Perform each exercise for 30 seconds. No rest between moves; transition from one to the next. Do three rounds total:

KB rack carry (30 seconds per side)
bear crawl
shuttle sprint OR jumping jacks OR bike sprint

COOL DOWN –

Hold each stretch / pose for 45-60 seconds:

modified downward dog
couch stretch variation
dynamic pigeon

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There you have a sample workout from the CORE Kettlebell System.

But if you are SERIOUS about results …

If you’re looking for a complete plug-and-play training system that you can get started with TODAY …

If you just want to have solid base of effective and fun kettlebell workouts that you can refer back to for years to come …

I recommend that you check out the full CORE Kettlebell System at the link below:

=> CORE Kettlebell System

And here’s to your kettlebell training success!

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

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[vid] 3 Minute Kick Boxer Abs Workout

In the off-season program of one of the pro football teams I played for, we had a karate instructor – everyone called him “Karate Bob” – come in every week to take us through a workout.

Those workouts were TOUGH … they contributed BIG time to our overall conditioning and all-around fitness level, as you might expect …

But one of the things I was actually the MOST surprised by was how sore my ABS always were after these training sessions.

It was a GREAT way to work the midsection, and get a strong, functional core.

That’s why when North American Kick Boxing Champ Mike Zhang reached out to me and wanted to do a guest article / video for FVT readers with an ab workout in the style of what we used to do back in KC, I was SUPER pumped!

Try this workout today, and let me know how it goes –

– Forest

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3 Minute Kick Boxer Abs Workout

You’ll be doing the 3 exercises listed below for one minute each. If you want to make this a full workout, you repeat the sequence above 3-4 times. If you want to make it more of a finisher, you can add it on to the end of your existing training program:

– 1-2-1-2 sprawl / burpee
– long plank bird dog
– long plank walk out

To see how to do all the moves, watch the video below:

Mike gives some great coaching tips in the video for each move, and he also does the workout WITH you – so you can just hit play and follow along if you want.

This is different, and a lot of fun.

Get out of your comfort zone and give it a try :)

And if you want more workouts like this one, click the link below:

Kick Boxer Abs

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Feel Good Knees, Level 1 (“pain eliminator” stage)

If you feel resigned to a life of constant knee pain …

If you are missing out on valuable time with loved ones, missing out on the things that you want to do …

If you feel like you are sitting on the sidelines while life passes you by …

TODAY could be the first day on your path to healthy, happy knees … that allow you to live life on YOUR terms.

Here is a small sample from the comprehensive, 6 week “feel good knees” program I mentioned yesterday.

We had several folks write in wanting to get more info on the program, so wanted to give you a quick idea:

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Level 1: Pain Eliminator Stage

*In this introductory level, we’ll be taking you through some very helpful exercises for alleviating the nagging pain you feel in and around your knees. We will also begin the process of strengthening the muscles and ligaments surrounding your knees.

*We will be using ISOMETRICS in this program – a simple, yet effective and easy exercise technique where you increase the tension in the muscles without moving your joints.

That probably sounds unusual, and it certainly is outside the norm of traditional exercise methods …

… but multiple university studies have concluded that isometrics successfully outperformed drugs or pills, in both pain relief and knee joint function.

– Standing Pigeon – 10x
– Reach the Sky – 10x
– Seated Knee Extension – 3×10, each knee
– Seated Pillow Squeezers – 3×10
– Seated Leg Raises in Chair – 3×10, each leg
– Seated Leg Curl – 3×10
– Patella Shaking Technique – 30 seconds each knee

*Pics / exercise descriptions, as well as full video demos, can be found in the “Feel Good Knees” program, HERE

*Todd has a great YouTube Channel, and demonstrates a lot of the exercises in this sequence, in various videos there. If you are not ready to do the full program quite yet, this is another resource where you can get more info on the exercises:

https://www.youtube.com/user/ExtremeExercises

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There is a sample from Level 1 (“pain eliminator stage”) of the Feel Good Knees program.

Hope that gives you a solid idea of what it’s about.

Get the full program here:

FEEL GOOD KNEES

And here’s to less pain and more life! –

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

PS – In response to yesterday’s message on this same topic of knee pain, Karen writes

Thank you, Vance

I was so excited to see your subject….as my knee is talking to me today….

BUT too much to read in the copy …that does not compel me to buy

it was easier/faster for me to google “egoscue knee pain” to grab a
few routines that helped in the moment

(Karen linked to a few videos showing exercises to help with knee pain here)

BUT…I do appreciate your reminder to NOT take Advil or anti-inflammatories…

Peace,out
KO

Thank you for the feedback Karen!

It does make a difference, and I appreciate it.

I know this is something that might be going through YOUR head also … so wanted to share …

Doing a Google search and grabbing a few routines that will help in the moment is fine …

… BUT, I would argue that it will NOT get you even close to the same results as a comprehensive, 6-week program that is laid out in a progressive, consistent manner, and that is designed to get you from point A to point B.

It would be similar to doing one-off kettlebell workouts – which is fine – or doing one of my full, continuous, progressive programs, intended and designed to work you towards a specific goal, which is going to get you exponentially better results.

Everyone is ready in their own time to do different things and I totally respect that … but consider this in your journey to becoming the best you! :)

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Feel Good Knees, Level 1 (“pain eliminator” stage)

If you feel resigned to a life of constant knee pain …

If you are missing out on valuable time with loved ones, missing out on the things that you want to do …

If you feel like you are sitting on the sidelines while life passes you by! …

TODAY could be the first day on your path to healthy, happy knees that allow you to live life on YOUR terms.

Here is a small sample from the comprehensive, 6 week “feel good knees” program I mentioned yesterday.

We had several folks write in wanting to get more info on the program, so I wanted to give you a quick idea:

#

Level 1: Pain Eliminator Stage

*In this introductory level, we’ll be taking you through some very helpful exercises for alleviating the nagging pain you feel in and around your knees. We will also begin the process of strengthening the muscles and ligaments surrounding your knees.

*We will be using ISOMETRICS in this program – a simple, yet effective and easy exercise technique where you increase the tension in the muscles without moving your joints.

That probably sounds unusual, and it certainly is outside the norm of traditional exercise methods …

… but multiple university studies have concluded that isometrics successfully outperformed drugs or pills, in both pain relief and knee joint function.

– Standing Pigeon – 10x
– Reach the Sky – 10x
– Seated Knee Extension – 3×10, each knee
– Seated Pillow Squeezers – 3×10
– Seated Leg Raises in Chair – 3×10, each leg
– Seated Leg Curl – 3×10
– Patella Shaking Technique – 30 seconds each knee

*Pics / exercise descriptions, as well as full video demos, can be found in the “Feel Good Knees” program

*Todd has a great YouTube Channel and demonstrates a lot of the exercises in this sequence. Search around a bit there if you have questions about how to perform any of the movements above:

https://www.youtube.com/user/ExtremeExercises

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So, there you have it.

A sample from the “Feel Good Knees” program.

Hope that gives you a solid idea of what it’s about.

This program is going to be MOST effective, by FAR, if you do it for the full 6 weeks, and in the progressive fashion that it is intended.

Get the full program here:

FEEL GOOD KNEES

Here’s to your new, pain free life! –

– Forest

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“PSP” this Sunday – your key to diet success

Hey!

Hope you are enjoying your weekend so far.

What do you have on the plans for today?

If health, fitness, fat loss, even just maintainance of your current level of fitness is a priority – I recomend that you take some time to “PSP”

PSP stands for:

Plan

Shop

Prepare

Let’s break it down …

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1 – PLAN

As an example, according to my needs and goals, here is what my typical day looks like:

~5 or 6 am – start day with large cup of black coffee (or two)

— get ready to go for the day; write email newsletter; breakfast with family; head to one of my training studios; lead a training session or two —

~10 or 11 am – oatmeal, hard boiled egg(s), orange

— check emails; make calls; work on ads / promotions; delegate / motivate FVT team —

~12 or 1 pm – greek yogurt, banana

— do MY own workout —

~2 or 3 pm – turkey sandwich with 1/4 avocado

— check emails; make calls; work on ads / promotions; delegate / motivate FVT team —

~4 or 5 pm – almonds, apple

— lead a training session or two —

— head home —

~6 or 7 pm – chicken or fish + rice or potatoes or pasta + veggies in some form

— family time —

— off to bed, ready for tomorrow –

*Do YOU have a plan like this laid out? If not, you need to. And you need my FEED THE BEAST diet plan, because it will show you how!*

2 – SHOP

SO – I need to take the time to go to the store, and GET THE FOOD I NEED to make it happen.

Sounds basic and obvious – but if you don’t have the food you need, you are not going to succeed.

Go the grocery store, farmer’s market, etc today and get what you need!

3 – PREPARE

I need to hard boil eggs today.

And I will cook some chicken breasts on the grill for the next 3 nights (I’ll do it again mid-week)

I keep my diet super simple so this – along with 5 or 10 mins of prep each morning – is really all it takes.

PRETTY simple – will only take an hour or so, total – but KEY to success!!

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If health, fitness, fat loss, even just maintainance of your current level of fitness is a priority – I recomend that you take some time to “PSP” today.

Look at MY plan as an example.

Do YOU have a plan like this laid out? If not, you need to. And you need my FEED THE BEAST diet plan, because it will show you how. Get it at the link below:

FEED THE BEAST

To your success! –

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

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Forest’s Top 5 Diet Hacks

We all know that in order to lose weight, you need to:

1) eat less

and

2) exercise more.

Nothing new there.

However, there are different approaches, techniques, what I like to call “hacks” – that can make your life SO much easier when you are attempting to diet down.

And trust me – we make full use of these (and more) in my new FEED THE BEAST diet plan:

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Forest’s Top 5 Diet Hacks

1 – Batch Cook

Making a healthy dinner? Cook double or triple the normal amount. Save what you don’t eat in tupperware containers, and you’re all set for half the week.

2 – Focus While You Eat

Resist the urge to eat or drink while you watch the tube or check your email. Research published in the American Journal of Clinical Nutrition shows that people who eat while distracted eat 10 percent more in one sitting than they would otherwise.

3 – Healthy Treats

Sometimes you’re just craving some sugar. Having a Crystal Light ready to mix up, or a couple sticks of sugar free gum, can make a HUGE difference – and can keep you from going and grabbing a piece of cake for desert!

4 – Log Your Food

Just doing this alone imporoves most people’s diet and helps them lose weight, because you automatically become so much more aware of what you are eating.

5 – Smaller Bowls

Researchers found that people who were given larger bowls, served and ate 16 percent more than those given smaller bowls. Use this to your dieting advantage!

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Implement one or more of these diet hacks today, and see how much easier it is to tighten up your diet, and reach your fat loss goals in 2018.

And if you’d like to learn more about my new FEED THE BEAST diet plan, click HERE.

Thanks –

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

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Does it matter what you eat in terms of fats, carbs and proteins

John asks:

“Does it matter what you eat in terms of fats, carbs and proteins?”

– in response to yesterday’s message on my “8/16” FEED THE BEAST diet approach.

In short – YES.

How many calories you eat daily makes a very big difference too.

If you combine ALL of these things – the IF PLUS the proper macro balance PLUS the proper intake level – is when you are going to get KILLER results.

But don’t worry, it’s not as hard as it sounds 🙂

.

.

Yesterday, I talked about how I eat most of the time – eat for 8 hours each day, and then fast for 16.

This is largely how I have been able to keep off the ~60 pounds I lost 12 years ago.

You simply choose a time frame that works for you. You can start at 9am and finish at 5pm. You can start at 12 noon and finish at 8. Whatever works for you. And it does not have to be the same 8 hours every day.

And then, during your fast period – do not eat 🙂 No caloric beverages, no alcohol, no food. Non-caloric beverages – like water, tea, and black coffee – are fine during the fasting period, but again, no calories of any kind.

But clearly, there are some specifics left out of this.

As John asks, there is no breakdown of fats, carbs, and proteins specified.

There is no specific calorie target specified.

There are no specific foods specified.

And to be honest, there is more than I can go into here, which is why I am putting this information together into a full – blown home study course, which will be available very soon

But for now, here’s the steps to follow:

1 – Use a reliable calorie calculator, such at the one found on www.calculator.net, to figure your needs, based on your goals.

2 – Decide on a “way” of eating that fits for YOU. There is no right or wrong here. In the FEED THE BEAST program, we give you “general balanced”, vegetarian, and paleo done-for-you options.

3 – Log your food. Use a reliable tracking service, like MyFitnessPal

4 – Weigh yourself regularly. Keep a log / chart. Realize that your weight will fluctuate a bit – up to 5 pounds or more in some cases – each day. But what we’re looking for is overall trends.

If you are making progress towards your goals – keep it up!

If you are NOT making progress – tweak as needed until you get there.

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.

So John – hope that answers your question!

And hope it helps everyone else too 🙂

Use the steps outlined above to get started on YOU, version 2, for 2018 …

… and stay tuned for the FEED THE BEAST diet course, available very soon!

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

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#1 tip to lose the weight and KEEP it off

#1 tip to lose the weight and KEEP it off:

EAT

You see, I think that almost all “diet” advice you get from a variety of mainstream sources goes AGAINST our natural human instincts …

… and I am a big believer in the fact that THIS is why we FAIL – going down in weight, then up, then down, then up … over and over again …

… but I also think that there is a solution.

I lost ~60 pounds 12 years ago, and have kept it off to this day, using this method.

This is the same method I’ve used with literally hundreds of clients over the years at FVT, with huge success.

The FULL method – including done-for-you meal plans and MUCH more – will be released later this week …

… but for now, know that what you’ll be doing is designing your days around EATING.

Specifically, I take the “8 hour” approach – that is, eating for 8 hours each day, and then fasting for 16.

This approach is backed by substantial science. Just one recent study – conducted by researchers at the USC Leonard Davis School of Gerontology at the beginning of 2017 – showed that fasting reduced risk for major diseases.

And, if you think about it, it’s a more natural way for humans to eat. Think of the hunt and the daily kill. Early man probably didn’t eat until he made his kill for the day, or collected the food to be eaten. There probably wasn’t any way to store food, so you ate a lot when it was available.

Choose a time frame that works for you. You can start at 9am and finish at 5pm. You can start at 12 noon and finish at 8. Whatever works for you. And it does not have to be the same 8 hours every day.

During your fast period – do not eat 🙂 No caloric beverages, no alcohol, no food. Non-caloric beverages – like water, tea, and black coffee – are fine during the fasting period, but again, no calories of any kind.

More details coming later this week …

But for now, just remember – #1 tip to lose the weight and KEEP it off is, EAT!

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

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