New Orleans Kettlebell Workshop + New “Kettlebell Hacks” Video

On April 15, 2016 By adminIn Basic Kettlebell Drills, General, Tips and Tricks, VideosLeave a comment

I am excited and honored to be leading a Kettlebells for Fat Loss Workshop on Saturday, April 30th at the LEAN Performance Academy in Slidell, Louisiana (just outside of New Orleans).

My good friend Fred Zoller is opening an AMAZING new 8000 square foot facility … and I will be out for the day to lead a workshop at the new digs, as well as to help Fred with incorporating kettlebells as a bigger part of his on-going regular workout programming with his 400+ training clients!

If you are in the New Orleans area, would be great to have you out to the event.

Details and reserve your spot now at the link below (space limited to 20 participants):

=> New Orleans Kettlebells for Fat Loss Workshop

Have an awesome day –

– Forest Vance
Certified Level 2 Russian Kettlebell Instructor
ForestVance.com

PS – Check out this sneak peak video from my new Kettlebell Hacks course on the Towel Swing – it’s footage from a recent workshop we did at the studio to give you an idea of what to expect at one of my live events:

Kettlebell Hacks – the Towel Swing

PPS – Interested in the possibility of having me out for a Kettlebell Basics One Day Workshop at YOUR facility? Reply to this email and let me know!

Win a Free Zombie Kettlebell

On April 13, 2016 By adminIn GeneralLeave a comment

Last month we ran a contest where we gave away a free kettlebell.

We had so much fun with that one, we’ve decided to do it again!

This time, we’re giving away a FREE 36lbs (1 pood) Staple Head Zombie ‘Bell (a $84.95 value) – and YOU can enter to win for a limited time.

We are doing this give-away contest simply as a way to say THANK YOU to our loyal subscribers and customers … and as a way to help spread the word about our business.

This contest is 100% free to enter, and there are no strings attached. Simply click the link below and enter the requested info to enter to win.

*Please note – due to shipping costs and other technicalities, this contest is limited to North America only*

=> Win a Free Zombie ‘Bell

Thanks – and good luck! 🙂

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

FVT QnA – Swing Lower Back Pain, Injury Mods + Teaching KBs

On April 1, 2016April 1, 2016 By adminIn General, Kettlebell Workouts, Tips and Tricks, VideosLeave a comment

It’s the first day of April!

And the weather here in Sacramento is GREAT – perfect for an outdoor workout:

Okay – it’s time for another FVT QnA session.

** Quick reminder that the price on the Forward Head Posture Fix course we’ve been talking about all this week is jumping tonight at midnight – details and snag your copy here => Forward Head Posture Fix **

Let’s hop right in:

Q – “I get lower back pain when doing KB swings. Any suggestions?”

A – There are a lot of reasons why this could be happening.

If you have no pre-existing conditions though to your knowledge, the first place to look is your form.

Here is a video that should help:

Q – “I have (X/Y/Z) injury – how do I work around it?”

A – The key is to keep training.

With the majority of injuries, you CAN keep working, and do SOMETHING.

I am SUCH a big believer in this.

I was back in the gym two days after both my knee surgeries, and my hand surgery as well.

I wasn’t working the body parts that I just had an operation on, obviously – but I was able to work the non-affected areas, and do what I could.

I was able to maintain my fitness, and get back in it a lot faster than if I had just stopped training all together.

Keep it goin’ and do what you can!

Q – “I am looking to start teaching others kettlebells. Would you suggest me to start a online class, or a more private live studio?”

A – I think the easiest and fastest way to start in the fitness business is to train people in person.

You get invaluable experience working with people hands-on.

I think you NEED to work with some clients in person before you start putting programs out on the internet.

Getting your work online and out in the world is GREAT … but it is also HARD! And there are a lot of specific skills you have to learn to make it happen.

The best way to start is to get a few training clients – the first few, train them for free, or for a very low rate – get experience, and get them some GREAT results – and they’ll be telling their friends, and your little business will be growing in no time.

** If you are just getting started in the fitness business, here is a program that I think you’ll find invaluable => The Expert Program Design Platform **

That’s it for this QnA – off to train a couple of sessions, then hit my own workout!

Have an awesome weekend, and talk soon –

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

TGU + Chin Up Ladder Workout

On March 17, 2016 By adminIn Kettlebell WorkoutsLeave a comment

Training for the April 23rd Tactical Strength Challenge is in full effect.

Hit 405 x 5 on my final deadlift set the other day, felt great … on target to pull 500+ at the event (it’s about 5 weeks away).

Also working hard on the pull ups and KB snatches.

So … we are training 6x per week total for the event … on days 1 and 3, we focus hard on the big three moves that make up the TSC (deadlift, pull up, snatch) … on days 2 and 4, we are doing more metabolic – conditioning style workouts, along with some recovery work … and on days 5 an 6, we are just doing some light “recovery” cardio work.

Here is the workout from day 2 of the cycle, it’s a great one, thought I would share with ya.

NOTE – I put the weight I personally used for the workout for the TGUs … you obviously don’t have to use that exact weight … the important thing is to bump up a bit on each set (if you can) …

ALSO – I did 10/8/6/4/2 on the chin ups … this is perfect for someone who can do around 12-15 chins in one max set … you could also go 5/4/3/2/1 … or you can also do inverted rows instead (but in that case, I would probably double the reps) … or you could even add weight if 10/8/6/4/2 is too easy.

Turkish Get Up + Chin Up Ladder Workout
from the Kettlebell Boot Camp Workouts Mega-Pack

1 TGU R/L – 16k
10 chin ups
1 TGU R/L – 20k
8 chin ups
1 TGU R/L – 24k
6 chins ups
1 TGU R/L – 28k
4 chins ups
1 TGU R/L – 32k
2 chins ups

Check out the Kettlebell Bootcamp Workouts Mega Pack for 72+ more workouts like this one:

=> Kettlebell Bootcamp Workouts Mega Pack (on sale this week, save 33%)

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

PS – Check out my best Turkish Get Up video tutorial here:

https://youtu.be/SrHEP5XdGvM

10 Minute Kettlebell Workout #2

On March 14, 2016March 14, 2016 By adminIn Kettlebell Workouts, VideosLeave a comment

We’re back with the 2nd installment of our ’10 Minute Kettlebell Workouts’ series!

Check it out:

10 Minute Kettlebell Workout #2

* Set your timer for 30 second intervals
* Perform as many reps as possible of each exercise during each interval
* Rest period is the time it takes you to switch exercises
* Rest 30 seconds between rounds
* Do four rounds total
* On the first and third rounds, do the lunges and swings on the left side … on the second and fourth, do the lunges and swings on the right

1 – Reverse KB rack lunges (R)
2 – Close push ups
3 – One arm KB swings (R)
4 – Burpees

See the video that walks you through this workout here:

Also – wanted to post a reminder on our Kettlebell + Bodyweight Workshop at the studio, coming up THIS Saturday, March 19th.

It’s going to be a LOT of fun … and if you enjoyed today’s video, this will be RIGHT up your alley! 🙂

Details and grab one of the last spots at the link below:

http://www.forestvancetraining.com/ultimatehybridworkshop

Have an awesome week –

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

Kettlebells and Testosterone (men only)

On March 11, 2016March 11, 2016 By adminIn General, Kettlebell WorkoutsLeave a comment

The last thing a man wants is low test levels.

It can lead to your hard earned muscle wasting away, an increase in body fat, and less energy.

The good news is, there are several things you can do to increase your body’s production of testosterone naturally and safely.

Here are three solid strategies to start:

1 – Lift Hard And Heavy

Get out the heavy KBs and train hard. Studies find that lifting weights for sets of 5-8 reps increases production of testosterone. Research finds that resting less between exercises helps too.

2 – Sprint

Another type of exercise that can boost your testosterone levels is to sprint. Results from a study find that performing maximal effort sprints for 6 seconds increased testosterone. Levels stay elevated after sprinting.

After lifting weights or on your days off, go outside and perform 6-10 max effort sprints. CAUTION – if you have not sprited for a while, ease into it! It’s WAY more intense than you might think.

Here is a sample workout, based on the ideas touched on above:

Hybrid KB Strength Workout

First, do:

Turkish get ups – 5 each side, switching sides each rep

Do one or two TGU’s on each side with no added weight first – ‘naked’, as they say – and increase the weight progressively each set, until you’re really challenging yourself on reps 4 and 5.

Then, on to:

(Pair 1)

Double KB squat to press – 6 to 8
Band pull apart – 12 to 15

Repeat for a total of three sets each.

Go for it on the kb squat to press. Use as much weight as you can handle with perfect form. Try increasing the weight on the second and/or third set.

For the band pulls, hold a resistance band in front of you, with your arms straight and the band at about eye level. Pull the band apart, keeping your arms straight.

(Pair 2)

Kettlebell crush curl – 10 to 12
Feet elevated close grip push up – 8 to 10

Repeat for a total of three sets each.

Grab a heavy kb and ‘crush’ the ball part of the weight, while you do bicep curls with it. Superset this with a foot elevated close grip push up.

Finish with:

High Intensity Interval Cardio

30 second sprint
30 second recovery

Repeat 10 times

Run or bike are the preferred modalities for the high intensity cardio. The ‘sprint’ portion should be HARD – like 9 out of 10 intensity. The ‘recovery’ portion should be EASY – like 3 out of 10 intensity.

3 – Avoid foods that negatively effect your test levels, and focus on ones that boost it, naturally

Thigs like MSG, mercury and aspartame have been proven to have negative effects on your test levels. Foods like avocados, eggs and red meat have been shown to have a postitive effect.

Check out the 24 Hour Testosterone Fix course here for a full program that focuses on this idea of eliminating foods that are killing your test levels, and focusing on foods will keep them elevated.

So there you have it guys – three ways to increase your body’s production of testosterone, naturally and safely.

Implement those strategies, and start gaining muscle, losing body fat, and increasing your energy today!

Train hard, and talk soon –

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

New 10 Minute KB Workout + Win a Free Primal ‘Bell

On March 5, 2016March 5, 2016 By adminIn Kettlebell Workouts, VideosLeave a comment

Oh wow – today is a great day.

First off, I got a video for you to check out – it’s the first in our new ’10 Minute Kettlebell Workouts’ series.

Let me know if you dig it, and we’ll post more of these in the near future!

10 Minute Kettlebell Workout #1

Also, we are running a contest where we’re giving away a FREE 36lbs (1 pood) Chimp Primal Bell (a $84.95 value) – and YOU can enter to win for a limited time!

We are doing this give-away contest simply as a way to say THANK YOU to our loyal subscribers and customers … and as a way to help spread the word about our business.

This contest is 100% free to enter, and there are no strings attached. Simply click the link below and enter the requested info to enter to win.

*Please note – due to shipping costs and other technicalities, this contest is limited to North America only*

=> Win a Free Primal ‘Bell

Thanks!!

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

Kettlebell Ladder Challenge Workout

On March 1, 2016March 1, 2016 By adminIn Kettlebell Workouts, VideosLeave a comment

Got a killer kettlebell ladder challenge workout for you to try today.

Before we get to it though, wanted to let you know – we are starting another Kettlebells for Fat Loss Transformation Challenge this week … and though *technically* all the available spots filled yesterday … we had one person who was going to participate, ending up having to drop out this morning due to unforeseen circumstances … SO, there is one spot remaining for anyone who wants it. The first one to apply, be accepted, and officially register gets in! I have copied details on the Transformation Challenge at the bottom of this message.

Okay – to the workout:

Kettlebell Ladder Challenge Workout

(workout recap)

This one is really simple, there’s three exercises- burpees, goblet squats, and two-hand kettlebell swings. These exercises are done in a ladder fashion for time.

So you’re going to start off with one burpee, make sure you clap above your head. Have your kettlebells set up about 5 feet in front of you so you can do your burpees then take a step forward and do your goblet squats and swings. So step forward, grab your kettlebell and do two goblet squats. Then do three kettlebell swings and set your kettlebell down. Step back and go to two burpees, 4 goblet squats, and 6 swings. Then 3 burpees, 6 squats, 9 swings. Go all the way up the ladder, as fast as possible, until you get to 10 burpees, 20 goblet squats, and 30 swings.

Record your time then come back and do the workout again in a couple of weeks or a month to see if your fitness level improves. This should be in addition to your normal workout program, it’s not a stand alone program. It’s just a fun way to mix it up and challenge yourself physically and mentally.

Details on the Kettlebells for Fat Loss Transformation Challenge

–This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

– We are looking for folks who have some training experience, but are looking to take it to the next level. Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must have a positive attitude, commit to working HARD, and no whining

– You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible over the next 12 weeks. This will include the workouts in written form, as well as video walk-thrus of how to do all the exercises in the workout plan. The workouts will be short and efficient … you’ll be training 3-4x per week, 20-30 minutes at a time, using just your own bodyweight, a kettlebell or two, and some other optional basic pieces of equipment like a jump rope and pull up bar.

– You’ll also get a meal plan designed to help you rapidly lose fat over the 12 week period.

– I will require that you check in with me personally at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and answer each week) … but you can also email any time you have a question.

– If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the Kettlebells for Fat Loss Transformation Challenge here

How To – Double Kettlebell Press

On February 27, 2016February 27, 2016 By adminIn Basic Kettlebell Drills, VideosLeave a comment

Got a new video up for you to check out on how to perform the double kettlebell press.

This is an example of how we use video to walk you through exercises used in our KBs for Fat Loss Transformation Challenge.

Now to be clear … you do NOT need to have two kettlebells to participate in the Challenge … in fact, the double KB press exercise is not even in the first month’s training program … but I wanted to share an KB instructional video with you, more than anything to give you an idea of my coaching style.

Plus, whether you particpate in our KBs for Fat Loss Transformation Challenge or not, I think this video will help you learn and perfect the double kettlebell press exercise!

Check it out – and if you are interested in the Challenge, I have copied details on it below the video.

How To – Double Kettlebell Press

Details on the Kettlebells for Fat Loss Transformation Challenge (only 3 spots left!)

– You’ll also get a meal plan designed to help you rapidly lose fat over the 12 week period.

– If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.

This program is a great “in-between” for folks who want more coaching and personal attention than one of my standard training programs would provide, but can’t quite afford my fully customized Elite Coaching program.

It’s also a great way for us to work together and “test the waters”, so to speak, to see if doing the Elite Coaching on an on-going, more regular basis, would be a great fit.

So are you ready to apply? Awesome!

There is just one catch though … as much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people TOTAL for this program. That’s simply all I have time for. And it’ll be first come first serve … so once those 10 spots are filled, that’s gonna be it.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the Kettlebells for Fat Loss Transformation Challenge here

Have a great day, and talk soon –

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

Kettlebell Workout for Fat Loss

On February 25, 2016February 25, 2016 By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and TricksLeave a comment

Here is a sample workout from our upcoming Kettlebells for Fat Loss Transformation Challenge.

Now to be clear, this is a SAMPLE … so there are no video walk – thrus of the moves as you would get in the Challenge … I am not tweaking or giving modification recommendations for any of the exercises … and obviously I am not coaching you and helping you through the workout … but I wanted to give you an idea of what to expect in the program.

BTW – applications have been coming in at a CRAZY rate – we are having a hard time keeping up!

If you are interested, I have copied details on the Challenge at the bottom of this message, as well as a link to the application.

We are nearly half full already, and we WILL cut off registration at 10 … so if you want in, please apply and / or officially sign up asap! 🙂

Okay, to the workout:

Kettlebell Workout for Fat Loss

1 – Alternate exercises back and forth; rest as needed for perfect movement quality and do four sets of each:

TGU – one rep each side – try to go as HEAVY as possible on these w perfect form … NO hip bridge
tactical pull up OR recline row – one rep LESS than failure

2 – Alternate exercises back and forth; rest about 30 seconds between exercises and do three sets of each:

Airborne lunge – 5 each side
KB snatch – 8 each side

3 – Alternate exercises back and forth; take as little rest as possible and do three sets of each:

KB figure eight to hold – 8 each way
10 push up

Details on the Kettlebells for Fat Loss Transformation Challenge

– You’ll also get a meal plan designed to help you rapidly lose fat over the 12 week period.

– If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.

It’s also a great way for us to work together and “test the waters”, so to speak, to see if doing the Elite Coaching on an on-going, more regular basis, would be a great fit.

So are you ready to apply? Awesome!

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Apply for the Kettlebells for Fat Loss Transformation Challenge here

Have a great day, and talk soon –