Category: General

5-part “Anabolic Sleeping” protocol

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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

“Kettlebell Strong” – 6 Week Intensive

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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

CORE Kettlebell Workshop – May 6th, 2017 @ FVT

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The first ever CORE Kettlebell Workshop is on May 6th – just around the corner!

I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself, and pass the testing – you’ll be officially licensed to teach the CORE Kettlebell System.

There are still a few spots left – but if you’ve been thinking about registering, and putting it off, now is the time:

=> CORE Kettlebell Workshop @ FVT

See you there!

– Forest and the FVT Team

PS – This event is for trainers, coaches, and serious kettlebell fans alike. Attending the CORE Kettlebell Workshop will help you differentiate yourself from the competition, increase client retention, and stimulate referrals. If you want a proven training system that will get your clients incredible results, register for the CORE Kettlebell Workshop today!

Kettlebell GAINZ is LIVE!

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Okay – Kettlebell GAINZ is LIVE!

It’s my newest 6 week program designed to help you get kettlebell STRONG.

People in the test group got up to 133% stronger, and gained up to 9 pounds of muscle in 6 weeks – while losing fat, improving athleticism, and improving their conditioning – at the SAME TIME!

But, it’s on a dime sale, and the price goes up with each person that buys – so order ASAP for the best deal:

=> Kettlebell GAINZ

Thanks –

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

PS – If you’re looking to gain serious size and strength, but you want to stay athletic, improve your conditioning, and lose fat at the same time – you are going to LOVE Kettlebell GAINZ!

Trainers, Coaches, Serious Lifters – Looking for 7

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I am looking for 7 more motivated individuals to join my Elite Kettlebell Coaching program.

If you are looking to make a SERIOUS body transformation using kettlebells as your training tool of choice (with some body weight exercise mixed in as well) …

If you have some KB training experience, but are looking to take it to the next level …

If you have no major injuries or limitations with your workouts …

And you can commit to working HARD – no whining! …

Get details on the program and submit your application using the link below:

http://bit.ly/2kUSOIL

Thanks for your interest! –

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

The CORE Kettlebell Network is LIVE!

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2.22.17 UPDATE –

In my excitement to get this program out and to the world, we released it too early.

We are having some technical issues with delivery of the program that need to be addressed before we accept paying customers.

Registrations are currently CLOSED for the CORE Kettlebell Network.

Sorry for any inconvenience this may have caused.

– Forest and the FVT Team

You’re either:

1 – a serious kettlebell lifter

or

2 – a trainer or coach

And one of the biggest problems you face on an on-going basis is consistent, quality programming.

Sure – you can throw together a workout, do it yourself or with your clients, and feel tired when it’s done ..

But how does it fit into the big picture?

AND, how much time and energy does it take you to do it? And know if you’re REALLY doing it the best way you could be?

At a recent even I held in Sacramento for trainers and coaches, one individual told me he spends HOURS – every day! – writing workouts for his clients.

What if he could cut that down, and spend the time either working with additional clients (and making more money), and/or spending time with his family and friends, or just doing whatever else he wants to?

OR – if you’re a serious kettlebell fan, and are looking to take your kettlebell workouts to the next level – you’re probably just picking workouts for the day or week, and doing them. They feel tiring, and you feel like you’re making progress in the short term – but you’re eventually going to stop making progress (if you haven’t already), start incurring little injuries, and more.

Well – if high-quality, kettlebell-based, total body workouts designed to help you build lean muscle and lose bodyfat are what you’re after .. I now have you covered with the CORE Kettlebell Network (CKBN).

CKBN is my new program where I write all of your workouts for you. You get them delivered to you at the start of each week. Trainers can use the workouts with their clients. Serious lifters can do the workouts themselves.

And everyone in the program gets access to the CORE Kettlebell Network Private Facebook Group, where you can ask questions, get feedback on your training form, and so much more.

It’s as close as you get can get to being at FVT and training with me on an on-going basis – without actually being here :)

The program and group will evolve and improve over time as we build the member base and see what people want – and we will add elements to the program if / as needed.

But for now – the CORE of the program is the workouts and the coaching, and that’s the main focus.

Now the format of this program allows us to make it more affordable. The cost is $30 per month to start. A fraction of the cost of my other coaching programs. I’ve mentioned this recently – but my lifetime goal is to help 5 million people experience improved fitness and a better life through the power of fitness – and I think this is step in the direction of making this happen.

Here’s how it works moving forward:

1 – Click the link below and fill out the intake form – including your name, phone number, email address, fitness goals, and medical history

2 – On the next page, you’ll be taken to the payment form. Again, the cost for the program is $30 / month. Month-to-month, no long-term commitment.

3 – Immediately on signing up, you’ll get a confirmation email – and you’ll be IN! The program will be delivered via email on a weekly basis. The first workout will be delivered on Sunday, February 26th – and then every Sunday, every week, moving forward. There will also be a link to the private Facebook group where you can get access to me and the rest of the community for questions, coaching, and anything / everything else.

SORRY! – REGISTRATION FOR THIS PROGRAM IS CURRENTLY CLOSED.

Look forward to working with you!

– Forest Vance
Master of Science, Human Movement
Master Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
Owner, FVT Publishing and Consulting
ForestVance.com

CORE Kettlebell Workshop – May 6th, 2017 @ FVT

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SAVE THE DATE

We are holding a CORE Kettlebell Workshop on Saturday, May 6th, 2017 @ FVT in Sacramento, CA.

I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

It’s designed both for fitness professionals who want to learn and implement the system with their clients, AND for serious kettlebell fans who want to take their training to the next level.

There will be study materials to work on leading up to the event, that you’ll get access to when you register ..

And there will also be testing at you’ll need to complete to pass ..

But make it through, and you will have completed a true one-of-a-kind experience!

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself and pass the testing – you’ll be licenced to teach the CORE Kettlebell System.

More details coming soon – stay tuned.

For now, save the date on your calendar, and look forward to seeing you there! –

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

PS – I am going to limit total sign ups to 10 for this workshop. If you know you want to attend, please shoot me a message, and I will put you on the interest list so that you can be the first to know when we officially open registration.

Do This (sample BB/KB/BW workout inside)

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One of the most common things I hear from people is that they want to “mix their workouts up”, and “keep them interesting”.

I totally get it. This is an awesome way to keep yourself motivated and engaged in your training program.

But you have to be very careful. Because if you just choose any old random workout each day, you are not going to make progress in the long run.

Certain muscles can get overworked and other underworked if you do this – which can lead to imbalances and injuries.

If you are random and not planned with your workout selection, you will not have the chance to work on specific movements and training techniques and make improvements on specific skills.

The best way to mix it up, while at the same time having some planning and continuity in your workouts, is by doing this:

1 – Keep your MAIN workouts the same, and follow a program that’s designed by a professional (unless you are one yourself … and even if you are, it’s still a good idea)
2 – Change up the “finishers” at the end of your training sessions, to give yourself a unique stimulus, and add variety

Here is an example. I led a small group workout at our facility yesterday. The main, “meat and potatoes” part of the workout looked like:

— Bench Press – 4 sets of 5, working up to approx 75-80% of 1RM
— 1 TGU + 5 C+P per side, 10 burpees, AMRAP in 10 mins

We will repeat this weekly for the next 4 weeks.

For a FINISHER, we could do a variety of things. We could choose from one of the routines below – included in the Funk Roberts Finishers bundle I mentioned yesterday:

— the Bodyweight Core Blaster #1 – (30 sec ea / 10 sec rest / 3 rounds) plank + side plank + reverse plank elbows

or

— the Commit to Submit BJJ Finisher (30 sec work / 10 sec rest / 3 rounds) – dive bomber + kick outs + bear crawls + hop overs + bunny hop sprawls

or so many other possible options.

Do you see how this all fits together?

Well I hope today’s short article has been helpful for you.

There are over three HUNDRED more finisher ideas like the two above in Funk’s Fitness Finisher Bundle package .. an incredible resource for both serious trainees and fitness professionals:

300+ Funk Roberts Fitness Finshers

Stick to the training format I outlined today for best results in the long run.

Train hard, talk soon –

– Forest

Press / Leg Raise Ladder Workout + Last Call for KB Strong

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Imagine yourself, six weeks from today.

You’re feeling stronger, and looking great.

It’s March 5th – spring is almost here – and your winter layer is gone.

You’re ready for swimsuit season a couple of months early! lol

All of your friends will be asking how you did it?

You’ll reply – Kettlebell Strong!

You’ll have done it using workouts like the one below – AND just as importantly, with the coaching and support of the rest of the group.

Info and sign up for the Kettlebell Strong – 6 Week Intensive here => Kettlebell Strong – 6 Week Coaching Program

.

KB Press / Leg Raise Ladder Workout

Ladder sets are a great way to vary your rep schemes while making your kettlebell workout more interesting and challenging.

(That’s why we’re using them heavily in the upcoming Kettlebell Strong 6 Week Intensive.)

Here is an example from Workout B, Week 1 of the program:

1 – KB Presses (M suggested weight = 35 to 53 pounds; W suggested weight 18 to 35 pounds)

Do four ladders up to 3 reps each. The pressing ladders will look like this:

C+P right
C+P left
clean, 2 presses right
clean, 2 presses left
clean, 3 presses right
clean, 3 presses left

2 – BETWEEN sets of KB presses – do (5) hanging leg raises – to the level of progression you feel comfortable with shown in the video below.

(kb press) https://youtu.be/B4sMPQ76H6o
(hanging leg raise progression) https://youtu.be/en5JyPNJPhY

.

KB Strong is NOT just a bunch of workouts you’re given and wished the best of luck to complete on your own.

We’ll be there to help you and coach you and motivate you every step of the way.

So if you’re ready to rock – sign up using the link below:

=> Kettlebell Strong – 6 Week Coaching Program

And we look forward to working with you!

– Forest and the FVT Team

PS – Did you see the health and fitness giveaway event we have going this weekend? Some awesome and 100% FREE downloadable training courses are available for the next couple of days on the page linked to below:

=> Health and Fitness Gifts (limited time)

Kettlebell Success Story – Meet Mark!

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Today, I want to introduce you to Mark.

Mark is a successful kettlebell student of mine, and completed a six training program similar to Kettlebell Strong.

He was training on his own prior to us working together, with some success …

But as you’ll see in his success story below, it was the kettlebell training that took off the last 25 pounds, has helped him KEEP the weight off, as well as helping him to increase strength, overall fitness, and truly change his life!

#

Mark Blasted His Fat Loss Plateau with Kettlebells

“I started doing some bodybuilding type exercises in my garage. I tried to set up a little garage gym with some dumbbells and a weight bench. I got myself down to about 190 and kind of getting back into shape and started to do a little bit of running. But then I started to get bored and I had kind of hit the wall and I wasn’t saying any more progress.

A friend of mine had been working out with Forest and seeing some results and mentioned that Forest had a kettlebell class.

So I said, ‘okay, that sounds interesting. I’ve never seen these kettlebells before but anything that can be described as a cannonball with a handle, I’m going to check that out.’

So I signed up for the kettlebell class. It was a six week class and it kicked my butt every class but I loved it. It burned me out, I was tired but I felt great and I was excited about my workouts again. The other things about the kettlebells is that I ordered a couple and it was a workout that I could do at home. So it was easy. No excuse to not work out.

So I’m working out with kettlebells at home, getting the strength but also getting the endurance. Getting blasted and I started seeing myself losing weight again. I’ve been working out with the kettlebells, doing a little more running. I’ve actually signed up with Forest and we did some one-on-one training for awhile and Forest helped me get my strength up a little bit and showed me some more workouts that I could do at home. Also some variations on the workouts with the kettlebells at home, integrating some of the things that I had been doing.

Here I am today down between 165 and 170. I’m never bored with my workouts because I can always switch it up. I know that I have a wide variety of things that I can do at home if I can’t make it to the gym. I’m always able to mix it up and keep it fresh.”

#

YOU can get these kind of results with kettlebell training too!

The place to start with 100% FREE kettlebell workouts and training tips, is in my email newsletter and/or blog at http://forestvance.com.

The next place to go – if you want the workouts, but want to give it a go on your own – would be with either http://kettlebellchallengeworkouts.com (entry – level KB program) OR http://forestvance.com/core-kettlebell-system (for fit pros and serious lifters).

And finally, if you want my PERSONAL help in reaching your training goals as FAST as possible, would be to get involved in one of my higher-level coaching programs.

*KB STRONG kicks off Monday. We still have a few spots open, but they are going fast. All info on the program and sign up link here => “Kettlebell Strong” 6 Week Intensive

Go grab your kettlebell and start working! –

– Forest Vance
Owner, Head Trainer, Forest Vance Training, Inc.
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Calisthenics Instructor
Certified Barbell Instructor
Certified Performance Enhancement Specialist
Certified Fitness Nutrition Coach
ForestVanceTraining.com
ForestVance.com