Author: admin

Ultimate FVT GAINZ Pack (48+ Unreleased KB Workouts) is LIVE!

On By adminIn GeneralLeave a comment

Ultimate FVT GAINZ Pack (48+ Unreleased KB Workouts) is LIVE!

FINALLY – get muscles and look lean with this ultimate package of 48+ top-secret, unreleased kettlebell workouts.

This is THE “underground” KB workout collection for the Ultimate Kettlebell Fan.

BUT – it’s on a dime sale, so the price goes up with each person that buys.

See all you get with the package and grab your copy now using the link below:

Ultimate FVT GAINZ Pack – 48+ Unreleased KB Workouts

To your success!

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

PS – You are going to LOVE the Ultimate FVT GAINZ Pack – 48+ Unreleased KB Workouts!

“Nowhere to Run” – 18-min KB workout

On By adminIn Kettlebell WorkoutsLeave a comment

Check out this new 18-min KB workout.

You can do it any time, any place – all you need is a kettlebell and a pull up bar.

It is a sample from my new program – dropping TOMORROW! – designed to help you with getting the muscles and looking lean.

*Video exercise demos, weight recommendations, etc are included in full program

#

“Nowhere to Run” – 18-min KB workout

1 – Do 7 KB squats

NO REST …

Between sets of the KB squats, you’ll do 10 push ups (toes, hands elevated on bench, or from the knees)

REST 30 SECONDS BETWEEN ROUNDS AND DO 4 ROUNDS TOTAL.

2 – Do 5 burpee pull ups

NO REST …

Between sets of the burpee pull ups, do 10 alternating reverse lunges per side

REST 30 SECONDS BETWEEN ROUNDS AND DO 4 ROUNDS TOTAL.

3 – CIRCUIT – move from one exercise directly to the next; no rest between moves; do 3 ROUNDS TOTAL:

1 arm swing, right hand – 7
side plank, left side – :30 second hold
1 arm swing, left hand – 7
side plank, right side – :30 second hold

#

Stay tuned to see what everyone is raving about. Meet ya back here tomorrow, same time, same place.

– Forest

PS – Just wait ’till you see the free bonuses! You won’t want to miss this 🙂

5-part “Anabolic Sleeping” protocol

On By adminIn GeneralLeave a comment

Considering the impact sleep has on our overall health, it should be higher on our priority list than it actually is.

People who are chronically sleep deprived likely have lower Testosterone, decreased immunity, greater chance of developing diabetes, and overall increased chance of mortality.

But getting the PROPER amount of sleep is scientifically proven to boost muscle growth, fat loss, and recovery.

Here are some ways to optimize, with what we call the “Anabolic Sleeping” protocol:

1 – White noise – Such as a fan. Since noise is probably the most common disruptor of sleep, you are likely to have a positive effect from this.

2 – Dark – Light is another common sleep disruptor that we may not even be aware of. Keep the room you are sleeping in as dark as possible.

3 – Support – Get set up in a comfortable and supported way to sleep. You can use pillows to support individual body parts of needed to work around injuries etc.

4 – Stress – Do a “brain dump” – write down what you’re thinking about and worrying about before bed.

5 – Have a ritual – Put all of the above items together into a ritual you do every night.

Those are the 5 secrets every person looking to add lean muscle, lose body fat, and improve performance should know about improving their sleep.

If you found this article helpful and want to take your GAINZ to the next level, I also recommend you check out the full “Anabolic Sleeping” protocol at the link below:

=> “Anabolic Sleeping” protocol

Train hard, talk soon! –

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

“Catabolic Sleep” is killing your GAINZ (and what to do about it!)

On By adminIn Tips and TricksLeave a comment

We are always on the lookout for the newest workout, diet, and supplement regime that will help us shed fat and add lean muscle.

But one thing we often forget is that your body is PRIMED for building muscle during sleep.

If you are not sleeping well, much of your workout efforts could actually be wasted.

Because, during sleep, the repairing of muscle and other tissues occurs, as well as the replacement of aging or dead cells.

Your hormone levels are also impacted BIG time during sleep.

Here are some signs you might not be getting enough:

– You hit the snooze button on your alarm at least once every morning. Regardless, you wake up tired, sluggish, and unmotivated despite going to bed at a decent hour most nights
– You try losing body fat … yet each morning you’re heavier on the scale or stuck at the same weight as the day before despite eating healthy and exercising
– You struggle to focus at your job and get passed up for promotions and bonuses by the “young bucks” in your workplace
– You experience inconsistent energy swings throughout the day and take naps during the week
– You wake up in the middle of the night or have trouble falling asleep within the first five minutes of closing your eyes in bed

So what to do about it?

Here are a few basic tips to start:

– Avoid alchohol and caffeine at night
– Set up a correct sleeping enviornment
– Train hard – but not so late in the day that it distrupts your sleep
– No screen time before bed – TV, phone, etc
– Do a “brain dump” – write down what you’re thinking about and worrying about before bed

If you are serious about improving your sleep, I also recommend you check out the “Anabolic Sleeping” protocol:

=> “Anabolic Sleeping” protocol

I will be back with more info on it later this week, but for now, click the link above to get all the details on this “overnight muscle building solution”.

Thanks, hope these tips help you improve your sleep, and stop killing your GAINZ!

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

“Cold Steel” – Sample 4 Week KB Hybrid Workout

On By adminIn Kettlebell WorkoutsLeave a comment

I am sitting here writing up a workout for one of my Elite Distance KB coaching clients.

With their permission, of course, I am going to share one of the workouts from their plan, to give you an idea of how the program works.

Now – and this is SUPER important – I want you to realize that this is customized, based on this specific client’s goals.

Also realize that the workout is customized based on the specific equipment the client has to train with.

As well as time available to train, injury history, etc.

This client is looking to:

– get stronger
– lose bodyfat
– improve movement
– reduce pain
– feel great

So here’s what we’re working on:

#

*I have not included video demos of exercises in this sample – but know that they are linked up client as part of the full program*

“Cold Steel” – Week 1, Day 2

A – Warm Up – perform easy, continuous reps of each exercise for 20 seconds. “Flow” from one move to the next, without rest. Do the circuit 2x total:

– run in place
– prisoner squat
– push up
– band pull apart

B – Deadlift – follow the set / rep schedule below for the 4 week program … rest for at LEAST 2 minutes between sets:

– week 1 = 3 sets, 8 reps each, 70% 1RM
– week 2 = 4 sets, 5 reps each, 80% 1RM
– week 3 = 4 sets, 5 reps each, 80% 1RM
– week 4 = 4 sets, 3 reps each, 90% 1RM

C – Burner – do 1 round of the following circuit … go as FAST as possible, abd try to beat your time each week!

– KB goblet carry – approx 200 yds
– 15 burpees
– KB ground-to-overhead – 15
– 15 burpees
– KB goblet carry – approx 200 yds

#

I hope that gives you a good idea of what a workout might look like in my Elite Distance KB coaching program.

This was a sample from an actual program that I am designing for one of my clients – so if I were to design a program for YOU, it would likely look different! – because you probably have slightly different goals, time to train, available equipment, etc –

But at least you can see what a training session might look like, and how I would put it together.

Here is more info on my Elite Distance KB Coaching, if you are interested in applying for one of the 4 remaining available spots:

http://fvtcoachingclub.com/elitecoaching/

Have a great day, talk soon –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell Instructor
ForestVance.com

17 Minute KB / Jump Rope WO + sale on “Top 21 Fit Biz Mistakes”

On By adminIn Basic Kettlebell Drills, Kettlebell WorkoutsLeave a comment

It’s Labor Day, and I just finished up leading a couple of great training sessions at FVT.

Now I am wrapping things up here at the gym and then will be off to enjoy the rest of the Holiday with the fam.

How about you?

Since you couldn’t physically be at the workouts this morning at FVT, here is the conditioning portion of the boot camp we did –

You can crank this in about 14-17 minutes, you just need a single, moderate weight (12 or 16k for women, 20 or 24k for men) KB and a jump rope.

#

17 Minute KB + Jump Rope Conditioning WO

– 7 1 arm swings (per side)
– 5 goblet squats
– 100 single jump rope jumps OR 33 double unders
– 7 goblet squats
– 5 1 arm swings (per side)
– 100 single jump rope jumps OR 33 double unders

Do 3 rounds as fast as possible!

#

Most folks in boot camp this morning finished in around 15 minutes – if you try this one, let us know how you do.

Have a great day, talk soon –

– Forest Vance
ForestVance.com

PS – We are opening a new FVT studio location this month!

To celebrate, I am putting my best-selling course, “Top 21 Fitness Business Mistakes … and How to Avoid Them!”, on sale.

Save 60% off the regular price, this week only, at the link below:

http://bit.ly/fitbizmistakes

What Size Kettlebell to Use [video]

On By adminIn Tips and Tricks, VideosLeave a comment

One of the biggest questions I am getting from folks as we head into our KB STRONG – 6 week intensive is, “What Size Kettlebell to Use?”

I break it down for you in today’s video.

Check it out:

What Size Kettlebell to Use

Hope that helped.

If you are interested in our KB STRONG Challenge, I have also copied details below.

Thanks, keep training hard! –

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

#

[details on] KB STRONG – 6 week intensive – starts Monday, August 28th!

– 6 weeks / 42 days
– Focus is getting you STRONGER – so that you can transform your body and reach your training goals!
– You need at least two KBs – probably a 8k or 12k and 16k or 20k for women, 12k or 16k and 20k or 24k for men – as well as access to a pull up bar or suspension trainer
– I am working with you as your coach every step of the way
– We do a Challenge workout at the beginning and end of the program to measure your progress
– You will also take weight, measurements and self pics before and after the Challenge to track your progress
– You get a detailed workout plan to follow at the beginning of each week from me – includes written instructions for every aspect of each workout, as well as links to video descriptions of each exercise
– You get a meal plan to follow throughout the program that tells you exactly how and what to eat, so that you can get the best results
– I will hold you accountable via our private FB group where you will check in after every workout
– You can post videos to the group of you doing any of the KB exercises and I will give you tips to improve your form
– On completion you get 18 weeks of bonus Kettlebell workouts from me to keep the GAINZ going for the rest of 2017 and beyond

Again it is highly interactive and a small group (limited to 20).

Cost is $97.

Apply using the link below:

=> Kettlebell STRONG Challenge

[video] Kettlebell Exercises for Abs – the Rack Squat

On By adminIn VideosLeave a comment

#

The Rack Squat is a nice variation on the standard kettlebell squat, and a great way to bring the abs and other core stabilizer muscles into play.

The easiest way to get the KB into starting position is to “cheat” curl it up. Get the weight between the feet, like you are going to deadlift it. Grab the horn of the ‘bell with the hand on the side you’ll be holding the weight during your squat. The other hand goes on top of that hand, and assists to bring it up to the rack.

If you are comfortable and confident with your technique, you can also clean the KB to the shoulder to get to starting position.

In the rack position, make sure you have three points of contact. 1) the forearm 2) the upper arm and 3) the thumb touching the collar bone. (Point #3 is more of a self check – you do not need to have your thumb touching the collar bone the whole time. Watch the video to see what I mean.)

Remember when you are doing this move that the whole point is to STAY SQUARE. Do not let your shoulders rotate, or the KB drop to one side, at any time. This will really activate the abs and all of the other core stabilizer muscles we are trying to bring into play.

When finished with the desired number of reps, return the KB to the ground in the same way you picked it up.

#

KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

“Kettlebell Strong” – 6 Week Intensive

On By adminIn General, Kettlebell WorkoutsLeave a comment

Flash forward, 6 weeks from now.

October 1st, 2017.

You are a LEANER, MEANER, and STRONGER version of yourself.

You know that with focus, accoutability, and the right program, you can make a LOT of progress in 6 weeks.

… that’s why, by popular demand, the KETTLEBELL STRONG intensive is BACK! …

… and starting NOW – for the next 72 hours – I am accepting applications for the program.

KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

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

KB workout in the park

On By adminIn Kettlebell Workouts, VideosLeave a comment

Today’s session is great “minimalist” – style workout you can in the park, on a nice day.

Grab your KB, find a bar to hang from and do your leg raises, and you’re ready to rock!

Let’s do this – I’ll coach you through it:

#

WARM UP

Let’s get the hips and shoulders warmed up to get to ready to rock.

Do this:

– 15 easy bodyweight squats – get low, hold the bottom position on each rep for a second or two
– :20 plank hold from the forarms
– 8 wall slides (Face away from a wall. Back up to it and “stick em up” – your heels, butt, shoulders, and back of the head should be touching the wall. Slowly slide your hands from up and down the wall, keeping all the mentioned points of contact as well as the elbows and hands the whole time.)
– 8 easy alternating reverse lunges per leg
– 8 easy push ups
– 8 wall slides again

#

SKILL WORK

BEFORE you do the main workout, I want you do 1) review form for the movements – watch the videos below, and 2) do two PRACTICE rounds, 5 reps of each exercise, and work on your form.

kettlebell swings

push ups

hanging leg raises

#

WORK OUT

As fast as possible, do:

– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 25 KB swings (recommended weights = 24k – men, 16k – women)
– 25 push ups
– 25 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises

#

If you liked this workout, check out my full 12 week “no gym” training plan:

No Gym? No Excuse! (on sale this week)

… and keep training hard! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – You are going to LOVE No Gym? No Excuse!