new 5-week HIIT/conditioning program

Start “breathing fire” with this new 5-week training plan: https://bit.ly/firebreatherz

Designed to be added to your existing strength training routine.

Participants in the “beta group” improved their cardio AND slashed bodyfat, all at the same time.

Special sale price, save 55% this week only. Details and grab your copy now here: https://bit.ly/firebreatherz

…and in five short weeks, you’ll be BREATHING FIRE!

-Forest

“Fire-Breather” Next-Level Conditioning Workout

Well, here in California, we just got news that we have to shut down our gym, AGAIN.

Good news is, the weather here is pretty good, so we can move a lot of our training outside, and keep things going.

If gyms are closed where you are too… or, if you just like the idea of training outside… thought it would be good timing to share this:

*Sample from my new “Fire-Breather” conditioning program coming out this week, stay tuned:

#

“Fire-Breather” Next-Level Conditioning Workout

Set your timer for 60 minutes.

You can walk. You can jog. You can run. Do the intensity that is right for YOU.

Important thing here is that we are trying to keep your heart rate between 130-150 beats per minute. Use a heart rate monitor or manually count using the method below (see full course for explaination, stay tuned).

Another thing that you can try, that I have personally had GREAT success with, is the “run-walk-run” method. (Full course will have link to PDF on how to do this properly.)

THEN – every 5 minutes, you are doing to stop and do:

  • :30 high plank hold (on minute 5, 20, 35, 50)
  • 10 burpees (on minute 10, 25, 40, 55)
  • 15 bodyweight squats (on minute 15, 30, 45)

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Imagine taking your cardio conditioning to the next level, and burning a TON of extra calories in the process.

Imagine a complete 5-week program to help you do this, that you can BOLT ON to your existing strength routine.

That’s EXACTLY what the “Fire-Breather” program is all about.

Stay tuned, it’s coming out later this week!

To your continued success

-Forest Vance
KettlebellBasics.net

“Freedom from the Gym” 4th of July Workout [get strong with no weights]

Happy 4th of July!

To celebrate, I bring you this special “Freedom from the Gym” 4th of July Workout.

You’ll get strong, with no weights.(Just like with my Bodyweight Strong program, now FREE when you sign up for the Kettlebell EMOM 2.0 Challenge by tomorrow at midnight: 28-day EMOM Kettlebell Challenge + Bodyweight Strong)

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“Freedom from the Gym” 4th of July Workout [get strong with no weights]

(exercise pair one)

— one arm push up – hands elevated on bench OR standard one arm push up – 5 per arm
— vertical jumps (go for max height; rest about 5 seconds between reps) – 8

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(exercise pair two)

— Bulgarian split squat – 10 per leg
— Tactical pull up – 1 to 10 reps (depends on strength level) OR 8-15 recline rows

Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(exercise circuit / finisher)

Do these exercises circuit style. Each exercise is to be done continuously or 35 seconds; take 5 seconds or transition between exercises and rest for about 30 seconds at the end of the circuit. Repeat the circuit three times total.

– Power jack
– plank hold
– reverse overhead lunge
– x body mountain climber
– run in place

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Learn the little-known secrets for gaining strength and mass with bodyweight only training, when you get Bodyweight Strong FREE, this weekend only: 28-day EMOM Kettlebell Challenge + Bodyweight Strong

Have a great Holiday –

  • Forest Vance
    Certified Personal Trainer
    Master of Science, Human Movement
    KettlebellBasics.net

“quarantine 15” [pic]

In these crazy times over the last few months, your daily lifestyle is likely changed. A lot.

And whether that is less activity, added stress levels due to a variety of factors, or other things… “dropping the quarantine 15” seems to be one of the top goals we are hearing from people these days.

So what’s the key to making it happen?

Well, the first thing I can tell you is what WON’T work. And that is doing the same thing you are doing right now.

Sounds obvious, but your current routine got you to where you are at.

As they say, “the future you is an exaggerated version of the current you”

If you are eating a little too much, and not exercising as consistently as you’d like… and your weight is creeping up… well, if you keep that up, it’s going to KEEP creeping up.

So what we need to do is, change course!

Get you on a workout plan. Get your nutrition on track.

And get some ACCOUNTABILITY to make it happen.

Because let’s be honest. If you could do it on your own 100% perfectly, you wouldn’t be reading this message.

There is science behind accountability. It is POWERFUL.

In one study published in 2008 in the August issue of the American Journal of Preventive Medicine, they followed almost 1,700 men and women who were either overweight or obese.

The average weight was 212 pounds.

The participants attended 20 weekly group meetings and were encouraged to eat about 500 fewer calories a day, to engage in moderate intensity physical activity 30 minutes or more a day, and to follow the low-fat, low-sodium DASH dietary plan, which emphasizes fruits, vegetables and low-fat dairy foods.

Participants were asked to record daily food intake and their exercise minutes.

After 20 weeks, the total average loss was about 13 pounds.

But the biggest predictor of success was an accountability factor – keeping a food record. Those who kept no food records lost about 9 pounds, and those who kept six or more per week lost about 18 pounds. That’s a HUGE difference – it’s twice the weight loss!!

So check it out. I want to help you reach your goals, and help with holding you accountable to do it.

We are looking 3 people to try our Elite Kettlebell Coaching program, starting next week.

If you:

  • Have trouble motivating yourself and staying on track
  • Find that “one-size-fits-all” – type programs don’t work for you
  • Have a specific goal you are training for – an event, certification test, etc
  • Just would like some additonal personalized attention, motivation, and care

This could be the perfect fit.

Here’s how it works:

1 – Click the link below, and fill out the application.
2 – On filling out the application – if approved – you will be taken to a page where you can schedule a 15 minute phone call for us to touch base and see if the program is a great fit for both of us.
3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire.
4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan.
5 – You’ll check in with me regularly (after every workout at least). I’ll help you tweak your workouts, your meal plan, etc to get to your goals as fast as possible. If you’d like to send me videos of you doing exercises so I can critique your form, I am happy to do that as well. And I’ll continue to work with and motivate you as we go.
6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc

The other great thing about this is, it’s MUCH more affordable than hiring a personal trainer at your local gym, and in my (admittingly biased) opinion, much more effective.

Hourly rates for a personal trainer start at $60 on the low end… so working with a PT a couple of times per week, you’re looking at $500++ per month in most parts of the country.

But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard. For just $197.

Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.

But if you’re interested, the first step is to fill out the form linked here: http://bit.ly/1RTPFwT

Then I’ll review your app, and get back with you ASAP!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

looking for 7 💪🏴‍☠️

I am looking for 7 more people to try my new “KB Fit Over 40” personalized coaching program.

If you:

  • Have trouble motivating yourself and staying on track
  • Find that “one-size-fits-all” – type programs don’t work for you
  • Have a specific goal you are training for – an event, certification test, etc
  • Just would like some additional personalized attention, motivation, and care

“KB Fit Over 40” personalized coaching could be the perfect fit.

Here’s how it works:

1 – Click the link below, and fill out the application.
2 – On filling out the application, we’ll review it, and reach out to schedule a short call if it sounds like an initial fit
3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire.
4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan.
5 – You’ll check in with me regularly (after every workout at least). I’ll help you tweak your workouts, your meal plan, etc to get to your goals as fast as possible. If you’d like to send me videos of you doing exercises so I can critique your form, I am happy to do that as well. And I’ll continue to work with and motivate you as we go.
6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc

The other great thing about this is, it’s MUCH more affordable than hiring a personal trainer at your local gym, and in my (admittingly biased) opinion, much more effective.

Hourly rates for an *average* personal trainer start at $60 / session on the low end (I currently charge about 3x that)… so working with a PT a couple of times per week, you’re looking at LEAST $500++ per month in most parts of the country. Probably closer to $1000.

But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard.

If we connect and it turns out to be a fit, for just $199.

Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.

But if you’re interested, the first step is to fill out the form linked below: http://bit.ly/1RTPFwT

Then I’ll review your app, and get back with you ASAP!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Personal Trainer
Certifed Performance Enhancement Specialist
Certified Corrective Exercise Specialist
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

you’ve been sold this lie by fitness marketers for the last decade…

I have to get this off my chest.

Because it might be the #1 mistake people make when they are trying to build strength.

It’s not your fault, because you’ve been sold this lie by fitness marketers for the last decade.

But what I always see and hear about people doing, is constantly changing up their program and exercises, for the sake of “muscle confusion”, in hopes of making gains.

But if your goal is to press a bigger KB… or do more push ups… or do more pull ups… or up your deadlift…

The OPPOSITE of what you need is muscle confusion.

Simply put, if you want to get stronger, you must force your muscles to perform more work than they previously have.

It has to be in a systematic, planned, progressive, balanced, and specific way.

I don’t have time in today’s post to get into more details – much more info on the page below if you want to learn more: https://bit.ly/rawdynamicstrength

And if your strength gains have stalled out, now you know why 🙂

Here’s to finally making GAINS this summer!

-Forest Vance
ForestVanceTraining.com
KettlebellBasics.net

“Deck of Pain” jailhouse bodyweight workout

Prisoners all over the world have put together highly effective strength-building routines they can perform in the tiny space of their cell, or with limited equipment in the yard.

And they are known to get and look REAL strong, despite their small space and little or zero available training tools.

This workout – called the “Deck of Pain” – is supposedly a favorite among prisoners, because they typically have a deck of cards handy.

What you do is take a standard deck of 52 cards. You assign one of the exercises below (or a variation) to each of the four suits. So you could have something like:

Clubs – Squats
Spades – Push Ups
Hearts – Pull Ups or Inverted Rows
Diamonds – Hanging or Lying Leg Raises

Then you start drawing cards from the top.

The suit tells you what exercise you’re doing, the number tells you the reps.

Face cards count as 10, aces as 11.

Draw the cards and perform the corresponding movement until you get through the whole deck!

For a VERY limited time (this week ONLY), I am including my Bodyweight Beast Building program FREE when you purchase my “300” KB Challenge: http://bit.ly/300kbchallenge2020

Because I want to help you unleash your inner warrior and get a ripped Spartan body, in just 42 days… AND learn how to get strong, shredded, and into the best shape of your life using bodyweight training.

But this special is good for THIS WEEK ONLY. Then both programs go back to regular price.

Save over 80% and get the deal now at the link below: http://bit.ly/300kbchallenge2020

Give that workout a try if you want to build muscle, shred fat, and build superhuman conditioning – any time, any place, with minimal-to-zero equipment.

And here’s to your continued success!

-Forest Vance
KettlebellBasics.net

PS – Get my “Bodyweight Beast Building” course FREE when you sign up for the 300 KB Challenge, this week only: http://bit.ly/300kbchallenge2020

Command Presence Posture Checklist

*Below is an excerpt from the “Command Presence” whitepaper – a free bonus with purchase of the First Strike program I mentioned in yesterday’s email: https://bit.ly/firststrike61220

Although most people don’t realize it, posture also provides a way to instantly improve the body by 15 percent or more.

It’s true!

Forget all those hyped diets or exotic supplements or secret training routines, posture is the quickest way to change the body.

The confident person seems to know this. He or she has almost perfect posture. In fact the stronger the confidence in a person, the stouter their posture seems to be.

And the opposite is obvious as well. Have you seen the people who are slumped over all the time? It conveys a message of weakness and fragility. It may or may not be true individually, but that is the picture that gets painted right up front.

Now go too far on the posture front and you end up looking like a cartoon character, and somewhat foolish. You look like a balloon ready to be popped. So you want to have a strong posture, but you don’t want to over-exaggerate it.

HOW TO

A big part of excellent posture comes simply. Get your chest up and your shoulders back instead of slumped.

A mirror helps a lot, particularly if you can see yourself from several angles.

Another way to simply recognize how far you have to go is to stand with your back against the wall, chin up, and put a book on your head. Step out and keep your body upright enough to keep the book where it is.

It will take some practice if you have had poor posture or haven’t built up strong posture habitually, but it is a habit you can change and the sooner the better.

COMMAND PRESENCE POSTURE CHECKLIST

— Head up, shoulders back and your neck should be touching the back collar of your shirt
— Your feet should be shoulder width or slightly wider apart
— Stay relaxed, if you look stiff and tense it becomes apparent
— Hold your head high and chin level
— Stand firm, don’t sway
— Arms are never crossed and your hands are not in your pockets

Again, today’s article was an excerpt from the “Command Presence” whitepaper.

It talks about five factors (posture is one of them) that you can learn and develop to improve your “Command Presence” and how you present yourself to the world. It is a free bonus with purchase of the First Strike program I mentioned in yesterday’s email. I highly recommend that you check it out at the link below:

=> First Strike + “Command Presence” bonus

And here’s to your continued success!

-Forest Vance
KettlebellBasics.net

STOP measuring your heart rate…

…and start measuring this instead:

=> HRV (heart rate variability)

See, I recently came across an article on health.harvard.edu on that is SUPER cool and useful when it comes to:

  • Improving performance
  • Boosting testosterone
  • Improving recovery time
  • Curing performance anxiety
  • Decreasing fatigue
  • Helping sleep problems

…and more.

HRV is simply a measure of the variation in time between each heartbeat.

It is the best non-invasive measure of ANS (autonomic nervous system) activity and balance.

From the article (I’ll post the link below):

“If a person’s system is in more of a fight-or-flight mode, the variation between subsequent heartbeats is low. If one is in a more relaxed state, the variation between beats is high. In other words, the healthier the ANS the faster you are able to switch gears, showing more resilience and flexibility. Over the past few decades, research has shown a relationship between low HRV and worsening depression or anxiety. A low HRV is even associated with an increased risk of death and cardiovascular disease.”

So monitoring and working with HRV is something top performers in many fields do, because as you can see, it’s a key metric.

However, it can be tricky to track. The gold standard is to analyze a long strip of an electrocardiogram, the test we frequently do in the medical office where we attach wires to the chest. There are apps and heart rate monitors that do it too.

But the method, and entire method outlined in this course:

=> “Heart of Flow”

Is super simple and effective.

I recommend you check it out!

Let me know how it works for you.

And have a great day!

-Forest Vance
KettlebellBasics.net

PS – This is your natural protocol for health and performance:

=> “Heart of Flow”

PPS – Here’s the link to the article I referenced above: https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789

Extra 5 Minute Core Workout (no equipment required)

One thing that seems to be a HUGE help to the 40+ crowd that we specialize in working with are these “extra” 5 minute core workouts.

What we do is give our personal training clients these mini workouts to do on their own. The goal is to get three of these sessions in per week. They take about five minutes, and they don’t require any equipment.

(FYI – you can get a booklet with several of these workouts in it FREE – it’s called “Kettlebells for Abs – Advanced Results” – when you sign up for our 28-day “Dirty 30” KB Challenge that starts today: https://bit.ly/dirty30skb)

If you are in this 40+ age group, and you want to:

  • Get stronger in every move you do
  • Improve balance and stability
  • Make it easier to do everyday activities
  • Reach your overall fitness goals faster

I recommend you give this strategy a try.

Here is a sample one to start:

Extra 5 Minute Core Workout (no equipment required)

:30 plank hold
(no rest)
:15 side plank hold – left side
(no rest)
:15 side plank hold – right side
(no rest)
:30 V-sit hold
(no rest)
:30 glute bridge
(no rest)

Repeat one to two more time for a total of two to three times through the circuit.

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You can get a booklet with several of these workouts in it FREE… it’s called “Kettlebells for Abs – Advanced Results”… but you have to sign up for our 28-day “Dirty 30” KB Challenge. It starts today. Details and last chance to grab your spot here => 28-Day “Dirty 30’s” KB Challenge

…and here’s to your continued success!

-Forest Vance
KettlebellBasics.net