“Muscle Confusion” Doesn’t Work. Here’s What to Do Instead.

“Muscle Confusion” is the idea that you need to change up your workouts, to somehow confuse your muscles, and make sure your body doesn’t adapt to doing the same thing.

Newsflash: “Muscle Confusion” is not a scientific term. It’s a marketing ploy. Your muscles don’t get confused. And your body doesn’t adapt to doing the same workout nearly as quickly as you might think it does.

What you need to focus on instead is something called progressive overload.

This principle IS backed by LOADS of research, and is a GREAT way to ensure you are progressing over the long-term.

(Check out the article linked below.)

Progressive overload could look like:

– Increasing the amount of weight you lift
– Changing the number of sets you perform
– Increasing the number of repetitions you do each set

And for best results, you want to do this in a planned, specific, systematic way.

My Hybrid Kettlebell Muscle course is a six week training plan that is specifically designed to help you do just this.

You’ll see and feel the improvements in your strength, condition, and overall fitness in just 42 days, following the principle of progressive overload.

NOT muscle confusion 🙂

Details and order now at the link below:

=> Hybrid Kettlebell Muscle

And here’s to your continued success!

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

PS – Here is the link to the research article I mentioned in today’s post:


28 Day KB HIIT Challenge

Kettlebell and HIIT– style routines both offer a great way to get a quick, intense workout that burns a ton of calories in a short amount of time.

And we’re going to combine the two, so that you can get the best of both worlds!

We are looking for 38 ambitious kettlebell fans worldwide who are willing to undergo a 28 day journey to get into the best shape of their lives.

Over the next 28 Days, we will be taking you through every aspect of strength, cardio, and nutrition that’s needed to make this your fittest fall season yet.

Here are the requirements:

1 – You must be wiling and able to follow a completely done-for-you, kettlebell-based plan that has been tested and proven to deliver great results.

2 – You must be able to dedicate three to four times per week for 20-30 minutes for your kettlebell workouts.

3 – You must have access to a kettlebell or two and a small space to do your workouts – at home, in your garage, or in your back yard.

4 – You must be willing to focus on your nutrition, and /or (optionally) follow our done-for-your healthy eating plan that tells you how to eat and when to eat it.

5 – You must be willing to put in the work to get the results.

And here’s how the program works:

First, you sign up below. You’ll instantly get an overview of how the program works, along with a sample week of workouts you can start on right away.

Then, at the beginning of each week, we send you a unique training plan to follow.

This is new and different each week, so that you never have to guess as to how to structure your training, or know if you’re doing the right thing to reach your goals.

The theme for this Challenge is “Kettlebell Tabata” – so it will be HIIT – style Tabata workouts that use a kettlebell that you can do in three to four times per week in 20-30 minutes.

The workout plan is written in detail, and also has videos of each exercise so that you know how to do all the moves with perfect form.

Second, we send you an easy-to-follow meal plan to help you lose fat, gain lean muscle, take all the guesswork out and get the fastest results. This is the same plan hundreds and thousands of FVT clients have followed over the last 10 years to get amazing, life-changing results.

Third, we have you check in every day after you work out in our private group. That’s right. Accountability. It’s what you’re probably missing right now from your workouts if you’re not getting the results you want. And we have perfected this piece of the equation … it’s almost like you’re at FVT training with us at our of our physcial studios, but you can do it from anywhere in the world.

Sound cool?

Awesome. Confirm pricing details and register now at the link below:

==>> 28 Day Kettlebell HIIT Challenge

Look forward to working with you!

– Forest and the FVT Team, ForestVance.com

12 week KB Swing Mastery program

Not too long ago, I was just like you.

I thought I could grab a kettlebell and start swinging it around after reading a few articles and watching a couple of YouTube videos.

Boy, was I wrong.

Let’s face it, kettlebells are an awesome training tool, but if you don’t know what you’re doing, you at best won’t get the benefits from training with them that you should … and at worst, you’ll badly injure yourself.

What you need is this:

==>> 12 week KB Swing Mastery program

See, after trying to teach myself kettlebells, and failing … I realized I needed some quality instruction to learn how to use kettlebells properly.

I started with books and DVD’s from Pavel Tsatsouline (the man responsible for bringing the current kettlebell craze to America and the master of modern HardStyle kettlebell training).

Next, I spent thousands on personal training sessions from a local kettlebell instructor.

I’ve since travelled across the country and paid thousands more (and untold blood, sweat, and tears) for seven separate kettlebell certification events.

And through it all, I’ve uncovered the secrets to simply and effectively teaching the HardStyle kettlebell swing:

==>> 12 week KB Swing Mastery program

In the Kettlebell Basics Swing Manual, you’ll be taken by the hand as I walk you through the ins and outs and technical details of how to perform the kettlebell swing – and how to use it to lose fat and get into phenomenal condition in record time.

Discover inside:

— How to master the fundamentals of the HardStyle swing, and all of its variations – you’ll be able to get a fast, efficient swing workout any time you want.

— A 12 week “swing mastery” plan – a complete workout program to take you from KB newb to HardStyle ninja.

— You’ll learn if you’re making some of the most common kettlebell swing mistakes – and how to fix them. The most common KB training problems, solved!

— FVT – approved KB YouTube videos – there’s a lot of info out there on the internet about kettlebell training – some good, but unfortunately, mostly bad. Here’s a list of my personally-approved videos to learn from.

— Turkish Get Up basics – you’ll also learn the basics of how to do the Turkish Get Up – the next logical kettlebell exercise in your education.

And much more.

But, we’re re-organizing our online store, and this course is coming off the market.

So if you want to grab it while you can at 50% off, details and order now at the link below:

==>> 12 week KB Swing Mastery program

Here’s to your HardStyle kettlebell swing mastery –

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

“Break the Chains” 15 Min Bodyweight (and KB) AMRAP Workout

Bodyweight Training Fans Worldwide:

Our famous 42 day Challenge is BACK!

And we’re doing this one different than EVER before.

See, it’s the time of year where you want to “Break the Chains” from the gym.

You’re on the road, you’re getting outside, you’re on the go for the summer.

But you still have goals!

And you still want to keep the workouts going.

So we are putting together a bodyweight-based 42 day Challenge … so that you can do your workouts any time, any place, ZERO equipment required!

(We will also have the option to add kettlebells for those who have them and/or want to take their training intensity to the next level)


We’re looking for men and women who are SERIOUS about getting in shape this summer … who want to CHALLENGE themselves … and make RAPID progress towards their fitness goals!

If you can commit to working out at least three times per week for the next 42 days …

If you can follow our meal plan that shows you how and what to eat …

And if you are SERIOUS about making this happen …

Fill out the interest form below, and we’ll get back to you ASAP with details:

=> 42 Day – “Freedom from the Gym” Challenge


When you sign up for the “Freedom from the Gym” – 42 Day Challenge, you’ll be doing workouts like this:

“Break the Chains” 15 Min Bodyweight (and KB) AMRAP Workout

AMRAP in 15 minutes

20 BW Squats OR 10 KB Goblet Squat
10 Push-ups (hands elevated on bench or box if beginner – standard push ups if advanced)
20 Total Body Extension OR 15 KB Swing (video demos and full explainations in Challenge program)
8 Reverse lunge per leg (non-alternating) (add kettlebell in suitcase position if you have one and / or as needed for intensity)
8 Plank Tap/sit Through (per side) (video demos and full explainations in Challenge program)


Here’s how the program works:

1 – It’s a 42 day distance coaching program, and it starts Mon, July 8th, 2019.

2 – New workouts are delivered to you every week – tell you exactly what to do and how to do it, very detailed, with video demos etc.

3 – The only thing required for this Challenge is your own bodyweight. You’ll be able to use the body you have to get the body you want 🙂 A couple of KBs will be OPTIONAL (ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men_ – we’ll show you how to add them in if you have them for extra Challenge and to take your training up a notch – but they are NOT required to do the program.

4 – I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

5 – We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support.

The total cost is $99.

If you are interested, the next step would be to fill out the interest form at the link below:

=> 42 Day – “Freedom from the Gym” Challenge

We’ll chat more in depth about your goals, give you more info on our program, and make sure it’s a great fit for both of us.

Click the link above to reach out.

Look forward to connecting!

– Forest Vance

“Garage Gym” KB/DB Complex Workout

Since we have been talking a lot about the upcoming Garage Gym Summit this week, I thought I would hook you up with a free sample workout!

Now – during the summit, you are going to get dozens of free workouts that you can do in your garage (or back yard, or living room, or wherever) with minimal equipment, and in minimal time ..

.. but check out this free sample first, then click to get dozens more like it free at the link below:

“Garage Gym” KB/DB Complex Workout

You can use kettlebells OR dumbbells for this one. Do as many reps as you can of each exercise in 30 seconds. No rest between moves, 60 seconds rest between rounds, 3 rounds total:

— Overhead Press (two KBs or DBs)
— Front Squat (two KBs or DBs in rack position)
— Bent Row (two KBs or DBs)
— Walking Lunge (hold two KBs or DBs at sides; do 30 seconds for each leg)
— Renegade Row (two KBs or DBs)


This “Garage Gym” KB/DB Complex Workout looks simple on paper, but it’s tough!

Get dozens more routines like it – 100% free – by signing up for the upcoming Garage Gym Summit at the link below:

==>> Garage Gym Summit

To your continued success –

– Forest Vance

Hybrid Kettlebell Muscle – Sample Workout

Today I want to hook you up with a sample workout from my new Hybrid Kettlebell Muscle program.

Although dozens of folks have already started on the program since we announced its release yesterday … it makes sense to get a feel for what the workouts you’ll be doing look like, before committing to doing it:


Hybrid Kettlebell Muscle – Sample Workout


Perform five reps of the “modified sumo” deadlift. (You could alternatively do a double KB sumo deadlift if you do not have access to a barbell).

BEGINNER LIFTERS – work on your form first and formost, don’t worry too much about weight just yet. GENERAL guideline – we typically load two bars when we do this movement w folks just starting out in our group classes @ FVT with 95 pounds (women) and 135 pounds (men). If you have a decent fitness base but little lifting experience, this is a good place to start.

INTERMEDIATE / ADVANCED LIFTERS – work up your weight for each of the first two sets; last two sets should be performed at ~75-77% 1RM.

*Rest ~ 30 seconds, then:

Perform five reps of the double KB Press

(If you only have one kettlebell, do 5 reps per side)

*Rest ~60-90 seconds; repeat rotation three more times for a total of four rounds.

FINISHER – Perform three rounds of the circuit below, moving quickly from one exercise to the next and resting as little as possible:

– Split squat with single KB in goblet position – 10 reps per leg
– Hamstring fall out – 5
– Spiderman climb w push up – 10 reps PER SIDE –


Now in the full program, we give you recommended weights for each exercise, so that you have an idea where you should be, and where to start.

We also give you video demos, so that you know how to perform all of the exercises with safe and effective form.

But this sample should give you a great idea.


Hybrid Kettlebell Muscle is NOT complex – but that’s what makes it powerful.

Each exercise in every workout is chosen for a very specific reason – to move you towards your goal of getting stronger and more muscular, six weeks from now.

And it follows a specific progression … so each week builds on the last, and you are hitting very specific weights every time you work out, based on a percentage of your training goals for the end of the six weeks.

Learn more and get the full program at the link below:

=> Hybrid Kettlebell Muscle

Here’s to your training success!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor

New 6 Week Kettlebell/Barbell Strength Program

“Traditional” strength programs – where you focus on a couple of bodyparts each day, and hammer them into oblivion with a variety of exercises and lots of volume – can actually be great for getting big and strong.

Thing is, they don’t do much for fat loss, or as far as carry-over to any sort of athletic activities, or even every day movement.

They can also be really hard on your body, causing aches and pains that won’t go away.

On the other hand, programs designed for pure fat loss and conditioning aren’t always the best either.

Many times, they rely on mostly bodyweight moves or light weights, and though you may get in great shape, you can end up losing muscle.


But if you want to get strong AND lean AND jacked AND athletic at the SAME TIME … I have a new program that may be right up your alley 🙂

It’s called Hybrid Kettlebell Muscle.

And in this new program, you are going to learn how to properly combine the traditional barbell lifts (squat, bench, deadlift) with kettlebells for the perfect balance.

I think it’s one of the best around for this specific type of training and goals.

As a matter of fact, I don’t know of anything out there that’s exactly like it.

Check the program out at the link below – 1st 100 customers save 50% off the regular price:

New 6 Week Kettlebell/Barbell Strength Program

Here’s to getting LEAN and JACKED before summer!!

– Forest Vance, MS
Master Kettlebell Trainer
Certified Barbell Instructor

42 Day KB Shred Challenge

TO – kettlebell fans everywhere!

This is an open letter to all who are looking to:

– Get strength and conditioning results that show up in body transformation
– Improve their nutrition habits
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

I am writing to you today because I bring great news 🙂

You see – contrary to what you might believe, there IS a simple solution to help you reach your goals.

And I’m going to tell you more about exactly what it is, in just a minute …

The Power of the Kettlebell for Rapid Fat Loss

You see, I personally started training with kettlebells about 11 years ago.

I was looking to:

– Lose fat
– Gain muscle
– Improve overall health

And I was training pretty consistently. But I wasn’t really getting the results I wanted.

A friend of mine brought a kettlebell to a training session, and I was instantly hooked!

I was blown away at how CHALLENGING the workout was, with just a (relatively) light kettlebell, and in about 15 minutes.

Over the next six or eight weeks leading up to my wedding, I lost 12 pounds of body fat, gained 3 pounds of lean muscle, and got to what was probably my all-time lowest body fat percentage. Introducing KETTLEBELLS into my routine, I’m convinced, was one of the biggest reasons I was able to get such tremendous results.

And now I’ve taken everything I’ve learned through multiple KB certs, opening 3 kettlebell-focused gyms, and training thousands and thousands of KB clients, and put it into this program:

42 Day Kettlebell Shred

This 6 week Challenge is specifically designed for men and women looking to:

– Get strength and conditioning results that show up in body transformation
– Improve their nutrition habits
– Lose belly fat
– Be mobile and strong enough to help with the activities they most enjoy

You’ll get specific kettlebell and bodyweight – based workouts to follow each day. These tell you exactly what to do and how to do it, very detailed, with video demos, etc.

I give you a copy of my “Feed the Beast” diet plan – includes a full 18 meal plans, with ‘general balanced’, paleo, and vegetarian versions to pick from – so that there are options for almost ANYone, and so that you know exactly what to eat and when to eat it to get the results.

We have a private FB group for all folks in the Challenge – you check in after every workout, get feedback, accountability and support.

And finally, important to note: you need a couple of KBs to do the workouts – ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

The cost for the full program, everything listed above, is 99 USD.

Sign up now at the link below:


Thanks for reading, and look forward to working with you –

– Forest Vance, ForestVance.com

PS – Check out a few comments from my online kettlebell clients/blog readers/email subcribers/etc.

“My “gym” is outdoors wherever I happen to be parked(I’m a trucker). My ultimate goal is to get down to my maximum weight when I was in the army(184lbs). That was when i was in my early 20′s. when I started working out, I weighed 278. Today, at 52, I’m down to 231.”

– Jim

“I’m 58 years old and completed P90X 2 years ago and Insanity last year, but both times I could not stay motivated to work that long and hard on a regular basis. This spring I did Insanity again but the results were disappointing. Then I discovered Kettlebells! Between the short intense workouts and the way my body is responding, I’m hooked! Starting on my 4th week and loving your straightforward instruction and the variety of your workouts.”

– Britt

“I’m a Type 2 diabetic, and can proudly say that I manage this condition 100% drug-free, thanks in large part to my kettlebell workouts!”

– Steve

Then go sign up for our upcoming Challenge at the link below:



new “KB Hacks” videos – learn/refine your KB technique


We have the new-and-improved-for-2019 version of my “Top KB Training Mistakes – and How to Fix Them” video home-study course now available … wanted to post here and make sure you knew about it:


There are a total of 39 videos in this course that will help you learn – and for many, REFINE – the basics of safe and effective kettlebell training.

See, a lot of people *think* they know the basics … but 99.9% of folks, when they end up coming to my gym or one of my workshops or working with me some other way in person … could improve.

There might be just one little thing you are doing, that I cover in this course, that could make ALL the difference, and take your KB training to the next level.

Details and get the course at the link below:


To your success!

– Forest Vance, MS
Certified Kettlebell Instructor