“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

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.

#

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

Kettlebell “Dirty 30” 2.0

Check out this sample workout from our upcoming 28-day Kettlebell “Dirty 30’s” Challenge:

https://bit.ly/dirty30skb

Kettlebell “Dirty 30” 2.0

For time:

— 30 KB Snatch (15 per side) (16k women / 24k men)
— 30 Push-Ups
— 30 Walking Lunge (15 per leg)
— 30 Ring Rows
— 30 Burpees
— 30 one arm KB Swings (15 per side) (16k women / 24k men)
— 30 Mountain Climbers
— 30 KB Rack Squats (15 per side) (16k women / 24k men)
— 30 Lying V-Ups
— 30 Lateral Hops (15 per side)

#

If you are ready to finally start getting serious results from your home KB workouts, sign up for our upcoming our 28 Day “Dirty 30’s” Kettlebell Challenge at the link below:

https://bit.ly/dirty30skb

You’ll get a full 28-day training plan, a free copy of both my Kettlebells for Abs – Advanced Results course and Extreme KB Cardio Conditioning, plus coaching and motivation from me, my team, and the rest of your fellow 28-day Challengers.

But we kick off in just a few short days, so sign up and start getting ready now.

– Forest and the FVT Team
KettlebellBasics.net

14-day nutrition challenge

Okay, registration is open for our new 14-day nutrition challenge=> https://bit.ly/14daymetabolicreset

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: https://bit.ly/14daymetabolicreset

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: https://bit.ly/14daymetabolicreset

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

-Forest

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
KettlebellBasics.net

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

28-Day MRT Kettlebell Challenge

ATTN kettlebell fans!

If you:

– Yearn for a more powerful calorie-burining workout program

– Are intrigued by the idea of maximizing muscle while shedding excess fat simultaneously

– Would delight if you had the ability to do it with just a couple of kettlebells and your own bodyweight, in three 20-30 minute workouts per week

– Are over the age of 40 and need a program designed with your specific goals and considerations in mind

You’re going to love the 28-day Kettlebell MRT Challenge.

We’re even including my new “14-day Metabolic Reset Challenge” diet plan FREE when you sign up.

But we’re starting officially in just a few days, so sign up now if you want to secure your spot: https://bit.ly/kettlebellmrt

Let’s do this!

-Forest and the FVT Team