the “NFL Retirement Diet” (how I lost 64 pounds in 7 months)

Not being able to lose weight is common, and extremely frustrating.

It’s exactly how I felt when I “retired” from my football career (I played through high school, college, and about two years bouncing around in the NFL).

But after loads studying to figure out what the best approach was going to be fore me – and also getting help from a coach I was working with at the the time at a gym – I was able to lose 64 pounds in 7 months… and keep it off for the last 15 years!

I’ve codified everything into this plan:

=> the “NFL Retirement Diet” (how I lost 64 pounds in 7 months)

The program is both adaptive to you and your specific goals and needs… but we also give you LOTS of sample meals so that you can just plug-and-play, tweak slightly if needed, and rock it out.

There are also three keys the program is built on:

1 – PLAN – Start with planning out your meals. Use the block chart we give you in the 14 Day Metabolic Reset Challenge to figure out how much you need to be eating each day. I also walk through that chart and how to adjust it for your needs and goals in the video training.

Then you can either:

— Build your own meals using the block chart


— Pick meals that you like from the sample meals provided that fit in with your daily targets

2 – SHOP – You have to go the store and get the food you’re going to need.

Seems simple but it’s a new habit many people have to develop. A lot of people are used to not doing much, if any planning when it comes to nutrition… and if you’re trying to lose weight, and build better habits for the long term, this won’t work.

You can’t just fly by the seat of your pants and grab meals out and eat when you feel like it. You have to get, and always have, the food you need on hand, to be able to follow your plan.

3 – PREP – This is where you prepare the food that you are going to eat.

This is another key, because let’s say you’re out working for 10 hours per day. You’re probably going to need to pack at least a couple of meals and one or two snacks.

It doesn’t have to be complex – you can have maybe some veggies and lunch meat and nuts for one meal, a protein bar for another, a piece of fruit for another. Whatever fits into your plan and your blocks.

And develop techniques that make your life easier – hard boil eggs for a few breakfasts all at once, or cook 2x or 3x portions for dinner, and eat leftovers for the next couple of days.

But prepping your food is another key to success.”

Again, I get that not being able to lose weight is common, and extremely frustrating.

If you are frustrated too, give this a try:

=> the “NFL Retirement Diet” (how I lost 64 pounds in 7 months)

And we look forward to working with you!

-Forest and the FVT Team

💀 (new video) Squat / Swing / Lunge / Jump – KB Complex 🤢

Check out this Ascending Kettlebell Ladder Complex.

It’s from one of the three free 2-week kettlebell plans you get when you sign up for the 14 Day Metabolic Reset Challenge:

It’s perfect to finish off a workout strong… or it can even be a short stand-alone burner on its own!

You’ll combine strength and conditioning all at the same time, burn a ton of calories, and crank up your metabolism for the rest of the day.

This one is “follow-along” style… so grab your ‘bell, and do it with me!

Enjoy the pain 😈

-Forest Vance, Master of Science in Human Movement, Certified Kettlebell Instructor,

14 day Nutrition Reset Challenge: Sample “2 block” Zone Meal

We are looking for a few dozen more men and women over the age of 40 to join our 14-day nutrition reset program. We’ll give you the meal planning, the workouts, the motivation, and the accountability that you need right now. Click this link, check out the details, sign up and get started today right away:

Pictured here is a “2 block” Zone meal:

(This is the meal plan we use as the “base” for our 14-day Nutrition Reset Challenge)

Zone Food Blocks are simply a measurement used to define how much of these macronutrients you should be eating throughout the day.

Each Zone Food Block consists of one block of protein, one block of carbohydrate and one block of fat.

10 to 12 blocks of balanced food is about right for a smaller woman for one day. You’d adjust your daily intake up from there based on gender, body size, activity level, and body comp.

Feel free to experiment with your number of daily blocks and move them around as you see fit. Everyone is different.

For a complete breakdown of the meal plan, to learn how to set up your days for success, for on-going accountability and coaching and more, check out our 14-day Metabolic Reset Challenge at the link below:


And look forward to working with you on this! –

-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

14-day nutrition challenge

Okay, registration is open for our new 14-day nutrition challenge=>

You told me that you wanted to kick start your goals, and make some rapid progress.

You told me that nutrition was your #1 obstacle keeping you from reaching your goals, in the recent survey I sent that got over 400 responses.

You told me that you wanted a plan with both clear direction, and one that was adaptable to your goals and needs.

So I put together this 14-day nutrition challenge:

It’s the solution to help you both get rapid results, AND build the foundation and habits you need for long-term success.

But if you want to get in on the live video coaching / training / QnA I’m doing later this week, you’ll need to get registered ASAP:

Look forward to working together, and hearing your success story!


1036 Calorie KB/BW/Stretch/Cardio “Metabolic Reset” Workout

Our world has been in turmoil over the last couple of months.

For many of us, both our physical and mental health has taken a hit.

But things are starting to open back up in most parts of the world, and we’re getting messages from men and women everywhere that they are excited to get back to training towards some fitness goals.

— You want to re-spark your motivation
— You want to get and stay fit, lean and agile
— You want to “get better with age”
— You want to do all the things I want to do with out being out of breath or movements

…and that’s why we’re releasing our 14-day Metabolic Reset Challenge.

We are going to kick your a@@ into gear!!!! ☠️🔥

This is a 14-day “kick-start”… focused on nutrition, with the full done-for-you meal plan and lifestyle guide you need to succeed… but also with the workouts where you will burn a MASSIVE amount of calories, to really take your efforts to the next level.

Stay tuned, you can sign up, starting tomorrow.

But for now, here’s a sample workout:

1036 Calorie KB/BW/Stretch/Cardio “Metabolic Reset” Workout

(calorie estimates are for average-sized man)

1 – Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching (90 calories burned)

2 – Do 35 minutes of high-intensity kettlebell/body weight/etc resistance training – something like the workout below (336 kcals burned):

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of simple yoga poses (106 calories burned)

Now not every single workout is this massive. Nor does it have to be to get results. And we give you modifications and adjustments, so that you can do the workout no matter your current fitness level, injuries, etc.

But the big idea is, get ready! Let’s do this! Because we are ready to start working towards those fitness goals, together!!

-Forest Vance

PS – Stay tuned – the 14-day Metabolic Reset Challenge opens for sign up starting tomorrow!

250-Rep “Ab Torture” Challenge (workout inside)

We recently did a survey and asked what the number one body part people wanted to focus on was.

By far, people said their stomach. The abs. Belly. Gut.

They used different names, but they meant the same thing 🙂

As much as I don’t really like working my abs, I would probably answer in a similar way.

Because I know that when I have a strong midsection:

  • It helps me lift heavier kettlebells
  • It helps me do more and better bodyweight exercises like pull ups and push ups
  • I add weight to my bench, deadlift, squat, and overhead press
  • I can run faster and longer
  • It improves my posture
  • It makes me look slimmer because I have the endurance to stand tall and keep my abs activated for a longer period of time

The list goes on…

…but bottom line, almost EVERYONE wants stronger and better abs.

So what’s the best way to make it happen?

First, kettlebell and bodyweight workouts – correctly designed – are a great start. You use full-body, functional movements that engage your core, without even having to work your stomach directly.

Second, if you really want to focus in on the gut, you can do a few minutes of direct ab work every day. Use a series of routines like the ones HERE, in the “Ab Torture Method” course I’ve been talking about for the last couple of days. It takes just a few minutes, and it goes a long way if you want to specifically work on and improve your midsection.

Check out this sample workout from the Ab Torture Method:

250-Rep “Ab Torture” Challenge

  • Side bridge 30 reps with 10 second hold
  • Ab wheel 75 reps
  • Weighted leg raises 100 reps
  • Plank on ball with feet elevated 2 X failure
  • Weighted v-ups 75 reps

*If you don’t know exactly what each of these exercises are, or how to do them, there are full video descriptions in the full program, here:

=> Ab Torture Method

And also, you will learn how to sub some / all of the moves for an acceptable alternative, if they require equipment and you don’t have it available.

Finally, you’ll need to focus on your nutrition. If you have strong abs, but you have a layer of fat over the top, you won’t be able to see them. So get your diet right, and those midsection muscles will be showing themselves in no time.

There you have it. If you want better abs – which most everyone does! – 1) do functional fitness workouts with kettlebells and bodyweight 2) do direct ab work, and 3) focus on your nutrition.

Here’s to your continued success!

-Forest Vance

PS – If you liked today’s sample workout, get dozens more like it in the full Ab Torture Method plan here:

=> the Ab Torture Method

Week 2, Workout 2 – Advanced “Ab Torture” Workout (free sample)

One body part our PT clients ALWAYS want to work on is abs.

And though you DO work your abs big time with pretty much every kettlebell exercise, without having to hit them directly…

…there is something to be said for getting that good ‘ol burn in the gut.

It really makes you feel like you’re working them.

That can have a powerful physical, and even mentally motivating effect.

This is what the Ab Torture Method is all about.

It’s a simple (NOT easy) ab routine, that takes you just a few minutes each day.

You can do it after your KB workout, or just on your living room floor while you are watching TV.

The workouts ARE painful.

But follow it regularly, and even after just a few days, I think you will start seeing results.

Here is a sample workout from the program:

Week 2, Workout 2 – Advanced “Ab Torture” Workout

  • Side bridge 20 reps with 20 second hold
  • Single arm kettlebell farmer’s walk 3X1 minute
  • Weighted leg raise 75 reps
  • Ab wheel 50 reps
  • Stir the pot 3 X 1 minute

Now if you don’t know exactly what each of these exercises are, or how to do them, don’t worry – there are full video descriptions in the full program, here:

=> Ab Torture Method

And also, you will learn how to sub some / all of the moves for an acceptable alternative, if they require equipment and you don’t have it available.

If you want that good ol’ burn in the abbies, give this workout a try.

And here’s to better abs by summer!

-Forest Vance

PS – Get the full Ab Torture training plan here:

=> the Ab Torture Method

“Ninja Cardioflow” bodyweight workout

Have you seen this yet?

28 Day “Ninja Cardioflow” bodyweight workout plan

It’s the “Forbidden Fitness – Secrets of a Modern Day Ninja Warrior” program…

… and it’s perfect if you are stiff, immobile, and/or out of shape, and you want to become “near invincible” in the gym, in the fastest way possible.

Check out this sample  “Ninja Cardioflow” bodyweight workout. When these neurologically challenging movements are performed circuit-style, theyʼll give you a heck of a workout, and burn a boatload of calories in a very short time:


12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Watch the video that shows you how to do this workout here


The secret of the ninjaʼs fluid movement and circus freak endurance is well within your grasp.

You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

Forbidden Fitness – Secrets of a Modern Day Ninja Warrior

To your success! –

– Forest Vance

“Cold Exposure” Hack Burns 15% More Calories [New Research]

I was watching a documentary on Netflix yesterday. It followed top CrossFit athletes as they competed in their big annual competition – “the CrossFit Games” – a few years back.

They do several very intense and totally different workouts each day, for several days on end. One of the things they were doing were ice baths – where you fill up a trash can with water and a couple bags of ice, and sit in it from the waist down for 10 or 15 minutes – to help them recover faster.

It brought me back to my college football days. We used to do this every day during training camp, to help bounce back from the morning practice and get ready to hit it again in the evening.

It actually did help quite a bit!

But little did we know, it could also have been helping us burn more calories!

There was a new study published by the Endocrine Society on April 28, 2020 that showed short-term cold exposure may help people with brown fat burn 15% more calories that those without.

(Unlike white fat, brown fat burns calories through fatty acid oxidation and heat production and is considered a promising target in the fight against the obesity epidemic.)

Now the study said that they have to learn more to figure out the definitive effects of cold exposure on fat loss.

But I like the idea, from both the perspective of this research, and also the fact that we can train our bodies to better cope with physical stress, so that we can be metally ready for whatever life throws at us.

A super easy way to try this out is the contrast shower. You get the water as cold as you can stand for one minute. When the minute is up, you go to hot for the next minute. Alternate for three to five cycles total.

Try this weird cold exposure hack today to start speeding up your metabolism.

Let me know how it goes if you give it a try.

And let’s make it a great week!

-Forest Vance
Master of Science, Human Movement
Certified Personal Trainer

PS – Get my 14-day Metabolic Reset Challenge diet FREE when you sign up for our 28-day Kettlebell MRT Challenge. But we start TODAY, so if you want in, sign up now at the link below and I’ll get you all the materials ASAP:

=> 28-Day KB MRT + 14-Day Metabolic Reset Challenge Diet

(video) the Kettlebell Push Press

Use the kettlebell push press to build overhead pressing power and shoulder durability.

Plus, you will develop some serious core strength in the process!

Here’s how to do it:

1 – Slightly bend your knees and drive the kettlebell overhead, extending your elbows until your arms are straight.

2 – Pull down with your lats as your elbow flexes, and lower the weight to the rack position.

3 – Repeat for the desired repetitions.

If you like today’s video, be sure to grab the full CORE Kettlebell Beginner’s Guide (FREE for a limited time) at this link: …and stay tuned for more kettlebell exercise videos like this one! –

-Forest Vance, Master Trainer, Kettlebell Expert