Our personal training studio in Kansas City is located next door to an awesome strength gym. Even though we have our own entrance and signage, we technically sublease from them and share some amenities like bathrooms. Recently, the owners, whom I’ve come to know over the last few months, informed me of a powerlifting meet they are hosting in May, which I decided to participate in. It’ll be my first official powerlifting competition, and I’m really excited about it.

However, if you follow my emails, blog or social media posts, you may know that I’m also into distance events, like Spartan races. I’m considering doing a 50k Spartan Ultra Beast event later this year, which seems to be at odds with my powerlifting goals. Nevertheless, I’ve found a way to balance both by reducing my running mileage while maintaining my conditioning level with unorthodox workouts, like the sandbag/duffelbag conditioning workout I’m going to share with you today.

*Check out the duffelbag at the link below – load it up with books / old clothes / etc and you’ve got yourself a functional sandbag – plus it’s free when you order using the link below (just pay shipping):

-> Evatec Hybrid Duffel Bag – Free + Shipping Offer

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Mix Up Your Cardio with this Sandbag / Duffelbag Conditioning Workout

Keep going for as many rounds as possible in 20 minutes, and you can take breaks if you need to. Perform the following exercises:

• alternating reverse lunge (hold the bag in front of your chest) – 8 reps per side
• plank with pull-through (start with the bag outside your left hand, then pull it through to your right side and repeat, alternating sides each time) – 8 reps per side
• elevated push ups (using the bag to elevate one hand on the floor) – 12 reps per side
• one-arm rows (use the bag for weight) – 12 reps per side

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If you’re looking for a different type of workout, check out this great fat-burning and muscle-building duffel/sandbag session!

Plus, check out the duffelbag at the link below – load it up with books / old clothes / etc and you’ve got yourself a functional sandbag – plus it’s free when you order using the link below (just pay shipping):

-> Evatec Hybrid Duffel Bag – Free + Shipping Offer

Here’s to your success! –

Forest and the Forest Vance Training Team at ForestVanceTraining.com and KettlebellBasics.net

In yesterday’s article, we talked about how over the last two decades, a man’s average testosterone levels have dropped by a staggering 25% across all ages.

Today, I want to share some tips on how men over 40 can boost testosterone through changes to their diet.

(I also told the story of how I “crashed out” my test levels a couple of years ago… the tips in today’s article, as well as using a specific meal plan that incorporated them into a done-for-you plan, is how I fixed it. I seriously considered the TRT route. But so far, with changes to my diet, training, rest, recovery, and lifestyle, I’ve been able to postpone that… and the goal is to do so as long as possible!)

4 tips to boost testosterone through diet for men over 40

1 – Incorporate More Zinc-Rich Foods into Your Diet

Zinc is a vital mineral that helps to support healthy testosterone production. Consuming foods rich in zinc, such as oysters, beef, pumpkin seeds, and spinach, can help to improve your testosterone levels. It is important to note that the body cannot store zinc, so it’s essential to consume it regularly.

2 – Increase Your Intake of Vitamin D

Vitamin D is a nutrient that plays a crucial role in testosterone production. It is challenging to get enough vitamin D from diet alone, but consuming foods that are fortified with vitamin D, such as fatty fish, and spending time in the sun can help. Taking vitamin D supplements is also an option.

3 – Limit Your Alcohol Consumption

Excessive alcohol consumption can negatively impact testosterone levels. Alcohol can interfere with testosterone production and increase estrogen levels, leading to a decrease in testosterone. Men over 40 who want to boost their testosterone levels should limit their alcohol consumption or avoid alcohol altogether.

4 – Eat More Healthy Fats

Healthy fats, such as monounsaturated and polyunsaturated fats, are necessary for testosterone production. Foods rich in these healthy fats include olive oil, avocado, nuts, and seeds. Consuming these foods as part of a balanced diet can help to support healthy testosterone production.

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In conclusion, maintaining healthy testosterone levels is essential for men’s health, especially for men over 40. By incorporating more zinc-rich foods, increasing your intake of vitamin D, limiting alcohol consumption, and eating more healthy fats, you can support healthy testosterone production, leading to improved health and well-being.

If you want the full done-for-you meal plan to boost testosterone for men over 40 through your diet, click the link below:

–>> Testosterone-Boosting Diet for Men 40+

To your success!

-Forest Vance, Master of Science – Human Movement, Certified Fitness Nutrition Coach, Over 40 Specialist

My flexibility routine is an essential part of my day!

Whether I’m looking to improve kinesthetic awareness, reduce muscle soreness, or enhance my performance levels during a workout session, I rely on flexibility movements to get me there.

I’ve made it a habit to practice my stretching series each morning for nearly 10 years now, and I rarely miss it. Because I know that when I do fall off, my results will be affected in more ways than one!…

To give you an idea of what this looks like, here’s the example of a typical 28-day hyperbolic stretching challenge optimization program:

• Standing straddle with alternating toe reach – 3x:10 per side
• Lying piriformis stretch – 3x:10 per side
• Standing forward fold “head to toe” stretch – 3x:20
• Toe flex – 3x:10 per side
• “Drop stance” hip flexor stretch – 3x:15 per side
• Seated straddle split stretch – 3x:15 per side
• Standing quad stretch – 3x:20 per side
• Lying abdominal stretch – 3x:15

*Full exercise demos are in the 28-day hyperbolic stretching challenge

If you’re looking to improve your flexibility in just a few minutes a day, the Hyperbolic Stretching 28-day Challenge is a great option. I highly recommend taking this program. Click here to try it now!

Here’s to your success incorporating a daily stretching routine! –

– Forest Vance, certified Corrective Exercise Specialist, Master of Science – Human Movement and Kettlebell Expert

I have been getting a lot of questions about the upcoming 28-day Kettlebell Drop a Size Challenge 3.0 that’s kicking off this coming Monday the 13th.

I am really excited to help people drop up to one clothes size over the next 28 days, while gaining muscle and reducing pain / injuries in the process!

Here are answers to a few of the questions, in case you’re thinking about signing up, but are still on the fence:

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Q – I would like to purchase the 28 Day K bell challenge but wondered if there is s a hard start date or can I purchase and start whenever?

A – We do start as a group on Monday March 13th, but you’ll have lifetime access to the materials and you can start and do the workouts at any time.

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Q – Just wondering if the 28 day program includes videos to follow along with?

A – The challenge does include a series of 12 full-length workout videos in follow along format!

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Learn more and join us for the Challenge here:

–>> 28-day Drop a Size Challenge 3.0

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Q – Not interested in a challenge, or losing weight, but would be interested in receiving the workouts you planned.

A – You can absolutely do the challenge and get great workouts and make amazing progress, even if your goal is not rapid fat loss!

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Q – I spend time programming for our players. I’m looking for something where I do not have to spend (additional) time programming for myself. Especially KBs.

A – Yes – in the 28-day Challenge, all the programming is 100% done for you!… including exactly what to do every day for sets, reps, kettlebell exercises, etc. I have many trainers and coaches that follow my programming. There are also several additional bonus kettlebell plans that you get free on signing up!

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Learn more and join us for the Challenge here:

–>> 28-day Drop a Size Challenge 3.0

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If you have any questions about your specific situation, goals, or needs, respond directly to this message and I’ll do my best to help.

Look forward to working with you! –

-Forest and the FVT Team

A couple of years ago, I participated in a 30-day Challenge.

As part of the Challenge, we would do push ups every morning.

We used a structured and progressive system that gradually increased the number of push ups each day for 30 days. This method reminded me of the “Push Up Mastery” guide, which you get for free when you purchase the Physique Zero program.

The “2x Your Push Ups in 30 Days” plan is part of the Physique Zero program that uses a specific progression system of increasing and decreasing total reps and volume daily. This plan can help individuals significantly improve their push up ability in 30 days. For instance, I increased my push up ability by following this program, and I believe anyone who follows it precisely can do the same or even double the amount of push ups they can do in one go.

To give you an idea, here’s a brief example of the program’s first three days:

DAY 1 Set 1: 5 Set 2: 5 Set 3: 10 Set 4: 5

DAY 2 Set 1: 20 Set 2: 10 Set 3: 10 Set 4: 8

DAY 3 Set 1: 8 Set 2: 15 Set 3: 8 Set 4: 8

The “2x Your Push Ups in 30 Days” plan has a beginner and advanced version, so you can choose the plan that fits your current fitness level. You’ll need to see the full program to understand how it works, but this brief overview gives you an idea of what to expect.

To access the detailed plan that can help you improve your push up ability and a full at-home bodyweight strength program, click the link below:

-> “Physique Zero” Pull Up Progression Method + Full “2x Your Push Ups in 30 Days” plan

Here’s to doubling your push ups in 30 days!

-Forest Vance Master of Science, Human Movement Over 40 Training Specialist KettlebellBasics.net

The pull-up exercise is known for its ability to develop upper body strength, a solid core, and overall physical fitness. People who can effortlessly perform pull-ups on command are considered to be strong and healthy.

If you’re interested in improving your pull-up game, I have great news for you. We have a new resource available called the “Physique Zero” Pull Up Progression Method, which is actually a free bonus program that comes with the purchase of the Physique Zero course.

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

Here’s how it works:

1. You start by “testing out” to set your baseline and goal for the end of the program.
2. Choose the phase that best matches your current skill level – there are ten phases in total.

I can attest to a similar routine that helped me improve my pull-ups from 6 to 13 in just ten weeks, in preparation for the last Tactical Strength Challenge I competed in.

Plus, when you get the “Physique Zero” Pull Up Progression Method, you’ll also receive a full 12-week bodyweight strength plan that you can do right at home.

Get your hands on the “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan today. Just click the link below to order:

-> “Physique Zero” Pull Up Progression Method + Full 12-week Bodyweight Strength plan

Stay strong –

– Forest Vance, Master of Science in Human Movement, KettlebellBasics.net

On Tuesday, February 28th, 2023 from 6-8pm PST I’m offering a Kettlebell Ballistics Workshop.

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST

Whether you’re local or located anywhere else in the world, this event is accessible to everyone; sign up now and receive the recording of the workshop afterwards too!

Come join me on February 28th as I open your eyes to the power of kettlebell ballistics; it’s sure to be one unforgettable evening!

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST – only 4 in-person spots left

Not only will you have a couple of hours dedicated to focusing on kettlebell form and technique, but the event also brings together people who share your passion for kettlebells from the local Sacramento, CA area AND all over the world.

Plus, sign up now and get three jaw-dropping bonuses:

1- Admission to our next 28-day KB Challenge ($47 value!)

2 – The Ultimate Kettlebell Guide e-book encyclopedia ($17 value)

3 – The Core Kettlebell Challenge ebook ($16.49 value)

Don’t miss out—the last few in-person spots are going fast! Click here to join us now:

–>> Kettlebell Ballistics Workshop with Forest – Tuesday, February 28th 6-8pm PST

-Forest Vance, Kettlebell Expert, Over 40 Training Specialist, KettlebellBasics.net

If you’re like me, you love protein bars.

I could easily eat two or three per day!

But, a lot of commercial protein bars are loaded with sugar, and they can be pretty pricey.

That’s why I wanted to share this homemade protein bars recipe with you!

It’s one of my favorites, and it’s a perfect grab-and-go snack for after your workout or any time. These bars have all the good stuff and none of the bad. Plus, they cost less than 50 cents per bar to make!

Give them a try and let me know what you think:

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Homemade Protein Bars – from the “Anabolic Cooking” cookbook

Makes 5 Bars

Ingredients:

— 6-8 scoops chocolate protein powder

— 1 cup oatmeal

— 1/3 cup natural peanut butter

— 3 tbsp honey

— 1/2 cup 1% milk

— 3 tbsp crushed peanuts

Directions

— Mix together the protein powder, oatmeal, peanut butter, honey and milk.

— Form into 5 bars and then roll in the crushed peanuts to finish.

— Place in the fridge for about 30 mins

Nutritional Facts

(Per Serving – 1 Bar)

— Calories: 452

— Protein: 50g

— Carbohydrates: 36g

— Fat: 12g

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Since the end of 2006, when I started working full time in the fitness industry, I have had conversations with clients most every working day who are looking to lose fat.

I can’t tell you how many times people are pretty dialed in with their kettlebell workouts, but they are just not getting the fat loss results, and they can’t figure out why.

Nine times out of ten, it comes down to nutrition. This is the missing puzzle piece from most people’s kettlebell fitness program.

And here’s the thing – the short-term diets DO work to get you quick results.

But you always have to remember – however you GET to your goals, that’s how you have to MAINTAIN them.

That’s why it’s so important to find an approach that is going to be manageable with your lifestyle, and do-able for you for the long term.

Learning how to make a few healthy, tasty recipes that are going to work for you and your family goes a LONG way towards that.

That’s why I love Anabolic Cooking.

It’s a nutrition program that’s based around meals that you’re going to actually like to eat.

There are over 200 recipes that you can pick from!…

Here are a few of my personal favorites:

— Vanilla Cream Oatmeal
— High Protein Pancakes
— Classic Denver Omelette
— Grilled Turkey Club
— Grilled Tex Mex Chicken
— Beef Teriyaki
— 15 Quick n Easy Tuna Recipes

Following these simple and delicious recipes make it easy to lose fat and maintain your lean physique, in a way that is sustainable for your lifestyle.

Check out the program and pick up a copy here -> “Anabolic Cooking”

I highly recommend it!

Cheers-

– Forest and the FVT Team at KettlebellBasics.net

If your hips are anything like mine, they’re always tight. I’m not sure if it’s from heavy lifting, running, or just sitting at a desk all day, but whatever the reason, I definitely feel it when I don’t stay on top of my flexibility and mobility.

The “couch stretch” is a great stretch for tight hips, and the best part is that you can do it while you’re watching your favorite TV show!

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THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back foot on the couch and keep your front leg on the ground
– Drop your back knee to the floor
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

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If you want to improve your hip flexors, try doing the Couch Stretch every day for a week. Just 60 seconds each leg, each day. You’ll probably notice a difference after a week of doing this. But if you still feel like your hip flexors are too tight, you might need to do more than just this stretch. If you are looking for a full routine to help with your tight hip flexors, I also recommend you check out:

–>> complete Hip Mobility routine 🤸

– Forest Vance
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

PS – If you spend a lot of time sitting, you’re probably familiar with tight hips. This is because your body tends to adapt to the postures and movement patterns that you do most often.

Tight hips can be a real problem, causing joint pain, bad posture, reduced workout performance, and more.

To help loosen up tight hips, people often try static stretches, rolling around with a tennis ball, or other methods. But these methods don’t usually work very well and can even make the problem worse.

The best way to loosen up the hips is to attack the muscle from a variety of angles using different exercises and stretching techniques. This allows you to “unpack” the muscle in the right way. Some of these techniques include:

• PNF stretching
• Dynamic stretching
• 3-dimensional core stability exercises
• Mobility exercises
• Fascia stretching
• Muscle activation movements

The last thing you need to do is figure out how to combine all of these methods effectively. Fortunately, I have the perfect solution for you. Just follow the Hip Mobility routine linked below and you’ll be feeling better in no time. It’s a practical, easy-to-follow program that will help you release your hip flexors for more strength, better health, and all-day energy. You can get all the details and start right away at the link below:

-> complete Hip Mobility routine 🤸