How to Lose 7-10 Pounds with KBs Before Christmas

On average, people gain 8-13 pounds during the Holiday season.

This year however, we are flipping the script and helping you LOSE weight during the holidays, while setting you up for success in the New Year:

Introducing the 21-day Holiday Shred Challenge.

It’s designed to help you shed those extra pounds and get you in prime shape for 2024.

And don’t worry, because it’s only 21 days!

See, recently, I realized that my body fat percentage snuck up a bit higher than I’d like… and so before diving into my strength and muscle gain phase in the New Year, I want to drop 5-10 lbs of fat first.

That’s why I created this 21-day Holiday Shred Challenge. And I’m inviting YOU to take the Challenge along with me:



Whether you join my Challenge or not, if you want to shed fat going into the New Year, here are three things to focus on if you want to lose 7-10 pounds before Christmas with KBs:


This is going to be a short, rapid-fire project. There are also a lot of variables at play. So we’re not going to do a whole lot of adjusting on the fly as we would with a longer fat loss phase of perhaps 12-16 weeks. We’re just going to take everything into account – your current weight, body comp, fitness level, activity level, etc etc – take a solid guess as where to start with caloric and macro needs – and GO!


Believe it or not, we do NOT need to be training extra hard. We need to be sure we maintain muscle and do some cardio, for sure… but we are also going to be in a significant deficit, so we are really just trying to do the right things in our KB training to maintain, and prep for our next phase of gaining muscle and strength.


This is key. Either sign up for our Challenge and rely on us to keep you on track with your workouts and nutrition, OR find a great reliable buddy or group that can support you. This will be aggressive, so you’ll need the support!


On average, people gain 8-13 pounds during the Holiday season.

This year however, we are flipping the script and helping you LOSE weight during the holidays, while setting you up for success in the New Year:

Sign up now for my 21-day Holiday Shred Challenge!

– Forest and the FVT Team

3 Reasons for Kettlebell Knee Pain (and 3 things to fix it)

Do you find that knee pain is hindering your kettlebell workouts, or even affecting your daily activities?

Let’s discuss the top three reasons why knee pain occurs and more importantly, how to fix it.

No more letting knee pain hold you back from living your best life!

*If you’re searching for a comprehensive program that addresses all of your knee pain concerns and more, I can’t recommend this one enough:

–>> 10-minute daily routine to reduce knee pain

Top 3 Reasons for Kettlebell Knee Pain

Firstly, inflammation, which occurs when chemicals are released by the immune system or skeletal tissue, leading to swelling. This inflammation can affect a single joint or multiple joints simultaneously.

Another factor is postural disorder, which refers to the misalignment of the neck, spine, and hips while standing, sitting, or walking. This misalignment often puts excessive pressure on the front, back, or sides of the knees and can result in injury with even the slightest sudden movement.

Lastly, collapsing cartilage plays a significant role in knee pain. Cartilage is responsible for holding the bones together and providing flexibility while reducing friction. Heavy impacts from accidents, overuse injuries, or prolonged periods of inactivity can damage this essential component of healthy knees.

*The program linked below addresses all of these things and more:

–>> 10-minute daily routine to reduce knee pain

3 Ways to Fix Kettlebell Knee Pain

Here are three tips to address knee pain – from kettlebells or other factors:

  1. Stay active: Many individuals with knee pain tend to avoid physical activity altogether. However, this lack of movement can lead to further loss of flexibility and strength. It’s important to stay active while being mindful of your limitations.
  2. Engage in the right types of exercise: Research has found two specific exercises beneficial for knee pain – isometric contractions and timed static holds. Implementing these exercises into your routine can help alleviate discomfort.
  3. Follow a progressive exercise plan: Consistency is key when it comes to improving knee health. Gradually increase the difficulty level of your exercises over time so that each day builds upon the progress made previously.

Remember that everyone’s situation is unique, so consulting with a healthcare professional may provide personalized guidance tailored to your needs.

If you’re searching for a comprehensive program that addresses all of your knee pain concerns and more, I can’t recommend this one enough:

–>> 10-minute daily routine to reduce knee pain

All the best on your journey to a pain-free life! —

–Forest Vance
Specialist in Training for those Over 40
Expert in Kettlebells

Are sprints good for conditioning when you’re 40 and older?

Do you ever think about the good ol’ days when you played sports and ran like the wind?

Sprinting brings back those memories!

But, if you’re in your 40s and beyond, you might wonder if it’s okay.

Well, guess what? It totally can be if you’re smart about it!

I’ve got a few tips for you below on how to sprint smart, especially if you’re training with kettlebells and you are aged 40 or more.

Plus, stick around for a special treat: Anabolic Sprinting 2.0, a complete plan to level up your fitness game alongside your kettlebell routine.


1 – Start Slow and Easy:

Imagine when you started lifting weights, right? You didn’t go super heavy right away. Well, it’s the same with sprinting. Begin with a few short runs and slowly add more.

2 – Warm-Up, Super Important!:

Before you start running, warm up your body. Do some dynamic stretches, like Frankenstiens, Inchworms, high knees, butt kicks, etc.

3 – Run Fast, but Not Super, Super Fast:

Going about 80% of your fastest speed is perfect. You get most of the benefits, and a lot less injury risk.

4 – Start with a Running Start:

Begin with a little jog, then speed up. It can be a safer option that’s also easier on your joints.

5 – Take Your Time to Stop:

Give yourself space to slow down, like when you’re riding a bike and gradually put on the brakes. It’s kinder to your body 🙂


Follow these simple tips, you’ll have a blast adding sprinting into your routine, and you’ll stay injury-free.

And don’t forget about Anabolic Sprinting 2.0 – it’s a complete course that will help you add sprinting to your kettlebell workouts, and it’s perfect if you’re in your 40s, 50s or beyond:

–>> Anabolic Sprinting 2.0

–Forest Vance

sample routine for the Hyperbolic Stretching Challenge

Here’s a sample routine for the Hyperbolic Stretching Challenge that you can try out.

It’s a great way to complement your kettlebell work and improve your flexibility!


sample routine for the Hyperbolic Stretching Challenge

1 – Warm-up session (10 to 15 minutes)

• Joint rotations
• Any aerobic activity to pump blood into your muscles (5 minutes)
• Light warm up stretching

2 – Your main kettlebell training session

• If increasing your flexibility is your only aim, skip this and move to
another step

3 – Flexibility-specific strength training

• Adductor flies – 2 sets of 30 reps till or 1 set of 50+ until muscle burn
• Hamstring curls – 2 sets of 30 or 1 set of 50+ until muscle burn
Hyperbolic Stretching
• Elevated adductor stretching – 4 sets with 30 sec. rest between sets
• Hip Flexor Stretch – 3 sets on each side with 15 seconds rest
• Elevated hamstring stretching – 3 sets on each side, 15 seconds rest


Give this complete Hyperbolic Stretching Routine Sample a try! And don’t forget to grab your copy of the full 28-day Hyperbolic Stretching Challenge HERE.

-Forest and the Team at

Full Splits in 21-28 Days, Anytime, Without a Warm-Up (daily routine inside)

Full splits in 21-28 days anytime, without a warm up is quite the claim!…

…but the 8-minute daily program linked below will very well get you there, and it’s a perfect addition to your kettlebell workouts:

=> Hyperbolic Stretching

You see, a lot of kettlebell enthusiasts over the age of 40 that I work with know they SHOULD be stretching regularly, but they just don’t.

They know that it can help with:

  • Reduced pain + stiffness
  • Natural posture correction
  • Injury prevention + recovery
  • Improved sleep
  • Less stress
  • More overall vitality

…but they don’t know the exact best routine to do, and/how how to best integrate it with their kettlebell workouts.

Well, not only will the Hyperbolic Stretching program give you all the benefits listed above, it will also help you do the full splits in 21-28 days anytime, without a warm up… in just 8 minutes of stretching per day.

Check it out at the link below:

=> Hyperbolic Stretching

…and I look forward to hearing about your success!

-Forest Vance — —

the Myth of Gradual Weight Loss

When it comes to weight loss, there is a common belief that losing weight gradually is more effective in the long run.

However, recent studies conducted between 1995 and 2010 have challenged this notion!…

These studies compared the outcomes of individuals who lost weight quickly versus those who lost weight slowly.

Surprisingly, ALL of the studies consistently found that those who lost weight more rapidly actually had BETTER long-term results.

This means that they were able to maintain their weight loss for a longer period of time, ranging from 1 to 5 years later.

These findings suggest that RAPID weight loss may be a more viable and successful approach for individuals looking to achieve and sustain their desired weight.

And if you really think about it, it makes logical sense. Rapid weight loss can be more effective for some people because it can provide quick motivation and results. When individuals see noticeable changes in their bodies early on, it can boost their confidence and determination to stick with their weight loss plan. This can make it easier to stay committed and achieve their desired weight in the long run!…

However, it’s important to remember that rapid weight loss may not be suitable for everyone, and it should be done in a healthy way, under the guidance of a professional, to ensure sustainability. That’s why joining the FVT “20 in 6” Challenge 2.0 can be the perfect opportunity for you because we focus on harnessing the benefits of rapid weight loss, while ensuring it’s done safely and effectively, because you’ll receive personalized guidance and support.

Key take-away from today – quick weight loss actually CAN be a valuable tool, as long as you do it RIGHT!

And, if you’re looking for professional help and support in the process, stay tuned for the FVT “20 in 6” Challenge 2.0 – registration opens Thursday, September 14th!

-Forest and the FVT Team @

PS – It’s going to be easier and less painful than last time… because with my NEW and IMPROVED nutrition methods, you will NOT have to count calories, weigh your food, or record everything you eat.

PPS – Respond to this message with the word CHALLENGE in the and we’ll add you to the waiting list.

PPPS – Here is a link to the research data mentioned in today’s article:

17-min Sunday Recovery-Focused Workout

I hope you’re having a fantastic Sunday on this holiday weekend!

I went to a car show called “Greaserama” yesterday in Platte City, MO. If you like all things DIY, high performance vintage cars with a touch (or a lot) of rust, Rat Fink art, monsters, and punk rock music – it’s an absolute blast!

Anyway, days like today are perfect for a “recovery-focused” workout. Sometimes when I wake up in the morning after a hard training week, my body can feel pretty sore. But you know what’s funny? If I actually do a workout, I often end up feeling better!

If you’re interested, I also have a new program that combines Recovery Focused workouts with Metabolic Strength Training and Functional Cardio and Abs workouts. It’s designed to give you efficient exercises that keep your cortisol levels under control while allowing you to achieve amazing results in a short amount of time, all from the comfort of your own home. Check out the course at the link below:

=> 60-year-old “Ripped Grandpa” home workout

Now, let me share with you a 17-minute Recovery-Focused Workout that will leave you feeling refreshed on this Sunday morning. Cheers!

— Forest @


17-min Sunday Recovery-Focused Workout

Perform each exercise for the designated time before moving on to the next one. Rest for about 30 seconds between sets. Complete a total of five rounds:

  • Jumping Jacks: 30 seconds
  • Reverse Plank: 30 seconds
  • Punches: 30 seconds
  • Knee Crunches: 30 seconds
  • Side Kicks: 30 seconds
  • Seated Twisting Punch: 30 seconds

Fit Over 50 – Functional Cardio + Abs Workout

Functional Cardio and Abs workouts are a fantastic option for men who want to regain an active lifestyle while taking care of any existing aches or pains. These workouts are a key part of the program I’ll be sharing with you below:

–>> Discover the Fit Over 50 “Ripped Grandpa” home workout here

During phase one, which spans weeks 1-4 of the program, you’ll be incorporating these workouts into your routine a few times per week. (In addition, to maintain a well-rounded training regimen, we’ll also include some Metabolic Strength Training workouts and Recovery Focused Workouts on other days too.)


Fit Over 50 – Functional Cardio and Abs Workout

Move from one exercise to the next with minimal rest between sets. Once you’ve completed the entire circuit, take a 1-2 minute break before starting over again. Aim for six rounds in total:

— Jog In Place for 30 seconds
— Scissor Kicks – 10 reps per side
— Skaters – 10 reps per side
— Cross Crunches – 10 reps per side
— Mountain Climbers – 10 reps per side
— Reverse Plank – 30 seconds


One of the things I absolutely love about cardio and abs workouts like this is their simplicity and accessibility. You don’t need any fancy equipment or exceptional running abilities or anything else to reap the benefits. They are low-impact on your body and can be done anytime, anywhere.

For more information on the full Fit Over 50 program that includes this workout and more, click on the link below:

–>> Discover the Fit Over 50 “Ripped Grandpa” home workout here

Here’s to achieving all of your goals!

Forest Vance

Gym Bro Split vs Metabolic Workouts

I used to be ALL ABOUT the “bro split” workouts!

I didn’t really like it, but I thought that was just how you trained.

But then I embraced the metabolic workout concepts my friend Funk talked about in today’s message, and my life changed.

My workouts were all of a sudden more enjoyable, took way less time to complete, and more effective!

Read all about it below.




Gym Bro Split vs Metabolic Workouts — by Funk Roberts, creator of the Over 40 Alpha 30-Day Challenge

You may not believe this, but I haven’t done one of these Bro Splits or Traditional bodybuilding style workouts in over 10 years.

You know the workouts I’m talking about…chest day, bis and tris, back and shoulders, leg day.

The truth is, I used to TORTURE myself with those workouts in my late 30s which led me to gain weight and become 215 pounds of puffy muscle.

The worst part is that I absolutely dreaded it…I just thought that’s what I had to do.

I even did long 45-60 minutes of cardio on the treadmill or stair climber to try and lose weight and I just ended up putting on weight.

And there’s a lot of older men over 40, that believe the same…I see it every day at my local gym…by the look on their faces they dread and don’t enjoy it either.

And I get it.

Luckily you don’t have to work out like this in order to get into shape.

If you want something different…something that is designed specifically for men over the age of 40, something more effective and way more efficient….
Metabolic Workouts are your answer.

If you do metabolic workouts, the right way, you can be done in under 20 minutes using your bodyweight only and getting better results than spending hours in the gym.

You will lose weight, burn belly fat, build lean muscle and get into shape, while feeling better doing it.

With summer coming up, it’s time to get your workouts dialed in.

Listen, when it comes to getting into your best shape in your 40s, 50s and 60s…

My Over 40 Alpha 30-Day Challenge Is What’s Going To Help You Get There!

You will get 5 different follow along bodyweight only metabolic workouts, that you do each week that last no longer then 20 minutes:

Here is the schedule:

Monday: Metabolic Bodyweight Circuit
Tuesday: Tabata Torch Workout
Wednesday: Wild Style Workout
Thursday: Density Training
Friday: Fat Loss Cardio Circuit
Saturday/Sunday: OFF

Even better that if you are a beginner you just do 3 workouts per week, if you are intermediate you use 4 workouts and if you are advanced or want a challenge you do all 5 each week.

No matter where you are in your fitness, you WILL GET RESULTS!

And like I mentioned before…these are follow along workouts so all you have to do is follow from your computer or download the app and use your phone/tablet.

If you are serious about getting into the shape and losing 10-20 pounds, then get ready to sweat, burn belly fat, lose weight and get into the best shape of your life this summer!

–>> Funk Roberts Over 40 Alpha 30-Day Challenge

17 Minute Kettlebell PHA (peripheral heart action training) – Sample Workout

I used to believe that spending hours at the gym was necessary to achieve my desired results. Years of competitive sports ingrained this belief in me.

However, when I retired from professional football in 2005 and lost 70 pounds in just 8 months, I realized that my approach to training could be different if my goal was to look good, feel good, and maintain good health.

That’s when kettlebells came into play. For over 15 years now, they have been a crucial component of my fitness routine.

And here’s the best part – I still incorporate kettlebell training into my workouts today, constantly evolving my methods. My latest experiment involves something called Kettlebell PHA.

Kettlebell PHA combines cardio and resistance training strategically, providing a comprehensive full-body workout in just about 17 minutes. This type of training emphasizes alternating upper and lower body exercises with minimal rest in between. As a result, your blood flows rapidly throughout your body, increasing calorie burn and potentially reducing body fat while building lean muscle mass.


17 Minute Kettlebell PHA (peripheral heart action training) – Sample Workout

Do as many reps as you can of each exercise in 40 seconds. Rest for 20 seconds between moves. Rest for 60 seconds between rounds. Do 3 rounds total:

1 – Single Arm KB Swing (20 seconds per side)
2 – Plank-to-Push Up
3 – KB Tactical Lunge (alternate legs each rep)
4 – Single Arm KB Row (20 seconds per side)
5 – Up-Downs


Kettlebell PHA (peripheral heart action training) is the real deal when it comes to getting the most out of your workout. It’s all about combining cardio and resistance training to burn fat, gain muscle, and save time. It’s perfect for those of us who are over 40 but still want to train like an athlete with kettlebells!

The Ketllebell PHA Challenge opens up tomorrow, Tuesday, July 25th, 2023, so make sure you stay tuned because this is an opportunity you don’t want to miss.

— Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist