When I first picked up a weight at age 14—nearly 30 years ago—it was all about performance on the football field.

I wanted to get bigger, stronger, faster.

Then, in my 20s, the goal shifted: look good, fill out my sleeves, turn some heads.

By my late 30s, the priorities changed again. These days, it’s about staying strong and athletic without wrecking my joints. It’s about moving well, feeling good, keeping my heart healthy, and having the energy to show up every day.

Kettlebells have been a big part of that journey. But over time, I’ve added other tools too—one of the most powerful being isometrics.

Isometric training has been shown to help:

— Protect your joints
— Speed up recovery
— Improve blood pressure
— Build muscle and strength—without constant wear and tear

That’s why I created Warrior Flow Isometrics.

Here’s a sample workout you can try today:

15-Min Warrior Flow Isometrics Workout

Hold each position for 45 seconds. Rest 15 seconds between moves. Do 3 total rounds.

• Horse Stance Hold – Arms extended. Option: add light weight
• Forearm Plank → High Plank Flow – Alternate every 5 sec
• Skater Squat Hold + Side-to-Side Toe Touches – Stay low, keep control
• Bear Plank Hover → Shoulder Taps – Alternate sides, raise a foot for a challenge
• Skater Squat Hold + Back Toe Touches – Test your balance and control
• Alternating Leg Drops – Hold one leg close to the ground for 5 sec, then switch

*Full video walk-thrus / demos of each move shown in the full program here

The full program includes longer sessions (20–30 mins), and you can use it to supplement your kettlebell workouts—or as a standalone phase when your body needs a reset.

Try Warrior Flow Isometrics here.

Here’s to staying strong, mobile, and pain-free this summer!

– Forest Vance, MS
Corrective Exercise Specialist | 200-Hour RYT
ForestVanceTraining.com

I’ve been getting a lot of questions about the Sober Warrior 30-Day Challenge—so today I’ve got answers plus a 10-minute kettlebell workout to get you moving and feeling strong going into the weekend.

30 DAY SOBER WARRIOR CHALLENGE FAQ

Q: Do I have to give up alcohol forever?
No. This is a 30-day reset. What you do after that is up to you. Most people just want to feel better, sleep better and stop self-sabotaging—and this is a powerful way to do it.

Q: What if I miss a day?
You pick it back up the next day—progress over perfection.

Q: Is this only for people with a “problem” drinking?
Not at all. This is about clarity, performance, recovery, and fat loss. Some people want to cut the fluff and see what they’re capable of. No shame, no labels.

Q: How hard are the workouts?
You can scale them. Walks or yoga if you’re easing in. And if you’re ready for something more structured…

#

SAMPLE 10-MIN KETTLEBELL CIRCUIT

Set your timer to go off every 60 seconds. Do as many quality reps as you can of each movement in each 60-second interval. Do two rounds:

1. Two-hand KB swing
2. One-arm KB press (30 seconds per side)
3. KB goblet squat
4. Single-arm KB row (30 seconds per side)
5. Run in place

#

Whether you’re here to drop some fat, reclaim your mornings, sleep better or just reset—this challenge gives you the tools and the accountability.

Join the Sober Warrior 30-Day Challenge – we start Monday »

Let’s go!!

– Forest

PS – Not sure if it’s worth it? Try that 10-minute workout, and skip the drinks tonight. See how you feel tomorrow morning. Then imagine stacking 30 of those days in a row!..

Happy 4th of July from FVT Warrior Wellness!

We started the holiday off right with a “Sober Warrior” style KB Boot Camp here at our studio in Lee’s Summit, MO.

Here’s what we did — try it out if you want a mean but straightforward way to clear your head:

#

20-minute 4th of July “Sober Warrior” KB Workout

Do as many rounds as possible in :60 of each move. Rest as needed DURING sets to maintain good form. :30 rest between exercises. Do 4 rounds total:

• Goblet Squat (rounds 1–2) → Double KB Front Squat (rounds 3–4)
• Plank Hold w/ Shoulder Taps (rounds 1–2) → Plank Hold w/ Foot Taps (rounds 3–4)
• KB or DB RDLs (rounds 1–2) → RDLs + Weight (rounds 3–4)
• Sit-Ups on Ab Mat (rounds 1–2) → Weighted Sit-Ups (rounds 3–4)
• Run in Place / High Knees (rounds 1–2) → Jumping Jacks (rounds 3–4)

#

Why’s today’s KB workout “Sober Warrior” style?

Well, tomorrow is 5 years alcohol-free for me.

The benefits have been clearer thinking, deeper sleep, faster recovery, better workouts, and just a stronger connection to everything that matters.

That’s why, starting Monday, I’m launching a 30-Day Sober Warrior Challenge—and I’d love for you to join me.

You’ll get daily coaching, movement assignments (like today’s sample workout!), spiritual support, and a complete 4-week training and nutrition plan—designed for people who want to see what life (and training) feels like with no alcohol in the mix.

Get the details here -> https://forestvance.lpages.co/30-day-sober-warrior-challenge/

Happy 4th of July!

– Forest
M.S., CPT, Owner – FVT Warrior Wellness
Currently earning my Master’s in Addiction Counseling

When I do nutrition consults — whether it’s with new clients at the gym or online — I always start the same way:

We look at what they’re currently doing.

And more often than not, empty calories are hiding in plain sight.

It could be sugar.
It could be snacking.
It could be late-night eating.
And of course — another huge one is:

Alcohol.

Now, maybe that’s one glass of wine a night.
Maybe it’s a few beers with the guys.
Maybe it’s just the weekend margaritas.

But here’s the deal —
Every drink you have contains anywhere from 100 to 300+ calories…
…and it often leads to eating more, too.

It’s not just a health thing.
It’s a fat loss thing.

If someone is drinking two glasses of wine a night?
That’s an extra 300–400 calories daily.
Do the math, and you’re talking a pound or more per week, just by cutting it.

No extra workouts.
No fancy diet.
Just one change.

I’ve seen it over and over again —
Drop the drinks, and the scale finally starts to move.

Now it doesn’t always work automatically.
Some people swap drinking for something else (like sugar).
But if you stay aware, and swap in the right tools?

It can be the simplest, lowest-effort place to start.

That’s why I created the Sober Warrior 30-Day Challenge.

It’s a high-performance, faith-fueled reset — designed to help you:

— Lose fat
— Sleep better
— Get mentally clear
— Break the cycle of “one too many”

…and do it in a way that feels empowering, not restrictive.

Whether you’re looking to slim down for summer —
Or just want to see how good you could feel without alcohol…

This is your playbook.

We start Monday.

Join here:

-> Sign Up for the 30-day Sober Warrior Challenge

– Forest

PS – Even if alcohol isn’t your thing — I challenge you to take a minute to see where those empty calories might be coming from.

Cut just one of those sources — whether it’s drinks, snacks, or late-night treats — and you could drop 5–10 pounds fast.

I ran the 100-rep kettlebell snatch test and scored better than in years.

I didn’t change the kettlebell. I didn’t add extra volume. I didn’t push harder.

I just cut alcohol for 30 days.

And it made a big difference.

• Better sleep
• Faster recovery
• Less overall inflammation
• Sharper focus in my training

For context: the 100-rep kettlebell snatch test is a classic KB benchmark. It’s 100 reps—usually with a 24kg bell for men / 16kg for women—done in under 5 minutes.

It’s brutal on your grip, lungs, and mental toughness. And it exposes anything that’s off in your recovery, hydration, or sleep.

When I dropped the alcohol, all of those things got better.

I’m coming up on five years alcohol-free this Saturday, July 5th.

And it all started with a simple experiment just like this one.

That’s why I’m putting together a new challenge to help others test it for themselves—just for 30 days.

We’re calling it the Sober Warrior Challenge—and we’re doing it in honor of Dry July.

We kick off this coming Monday, July 7th.

I’ll send you all the details and a link to sign up tomorrow.

But if you’ve been training hard and still not seeing the results you expect…
This might be the missing piece.

Talk tomorrow,

– Forest