KB STRONG – Week 1 (1.23.17)

On January 19, 2017 By adminIn General, Kettlebell WorkoutsLeave a comment

The “Kettlebell Strong” 6 week Intensive starts Monday!

Your first task is to do the baseline fitness testing and report your results. We want to see where you are at – as well as give you a benchmark for improvement when we test at the end of the program!

This is the standard fitness testing we do at our facility. If you qualify for the grey or black band standard AND get it on video, we will send you a band in the mail.

Here is an overview what your kettlebell workouts will look like for the first week:

1 – 5 minute movement / mobility flow – daily – first thing in the morning OR whenever is most convenient for you

2 – KB STRONG workouts – 3 days – Mon / Weds / Fri OR days that are most convenient for you – upper body focus (day 1); lower body focus (day 2); total body / metcon focus (day 3) – approx 30-40 mins each

3 – HIIT workouts – 2 days – Tues / Thurs OR days that are most convenient for you – sprint / bike / jump rope / YOUR CHOICE of modality – approx 15-20 mins each

4 – (optional but encouraged) – MOVEMENT – walk / bike / hike / swim / etc – EVERY day for 30 mins +

TOTAL TIME REQUIRED PER WEEK = 2-3 hours (plus optional daily movement)

Equipment needs are:

— 2 KBs (1 light, 1 heavy)
— access to pull up bar OR suspension trainer

We will be there in your corner every step of the way! After every workout, we ask that you post in the FB group.

At minimum, simply report “Week 1 – Workout A Complete” –

Additional comments / questions / etc are also encouraged!

Any time you’d like to post a video for critique / form correction, PLEASE do – we are happy to help.

You’ll also do your more extensive check in at the end of each week in the group.

And your baseline fitness testing at the beginning and end of the program will be the true gauge of progress.

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).

We look forward to working with you.

Please complete the personal info / medical history form below:

=> “Kettlebell Strong” 6 Week Intensive – Info / Medical History / Payment form

(By signing up for the program we assume that you are cleared to exercise and ready to rock. If you have any issues you are working with or have questions of any kind, shoot me an email and let me know and I am happy to help.)

Complete payment on the next page …

And check your email for further instructions on what to do next.

Thanks! –

– Forest Vance and the FVT Team

3 Reasons for Kettlebell Swing Back Pain (and how to fix it)

On September 27, 2016 By adminIn Basic Kettlebell Drills, General, Tips and TricksLeave a comment

Kettlebell swings are one of the best KB moves in existence for rapid fat loss.

They work all your major muscle groups, and burn more calories per minute than almost any other exercise.

That’s why they’re a staple of of my fat loss programs.

However, if you do them wrong, you can end up with lower back pain – which should NOT be happening.

Here are 3 reasons for kettlebell swing back pain – and how to fix it:

1 – Using sloppy form to pick up the Kettlebell

As people get set to swing the ‘bell, a SUPER common mistake is that they simply use sloppy form.

People will round their back and give zero thought to engaging the core muscles.

This is a BIG no-no, and very dangerous.

It puts your back in a poor starting position, and it also sets you up for bad technique during the exercise.

Make sure that your back is flat and your abs are engaged when you pick up the KB and get it set for your first rep of a set.

2 – Overextending at the top of the movement

It can be easy to let your hips go too far at the top of a KB swing.

This is hard on the back, and also you lose power when you do it.

Instead, think about finishing the exercise in a “standing plank” position.

At the finish of the exercise, your knees, hips, shoulders and head should all form a perfectly straight line.

3 – Swinging the KB too close to the ground

Many people swing the Kettlebell too low to the ground as it comes down.

This makes the move much harder and less efficient … and it is also potentially dangerous.

Instead, make sure that the handle of the KB stays above your your knee level as it comes down. This will give you the best leverage and keep the pressure off of your back.

To sum up, Kettlebells swings are a fantastic exercise for rapid fat loss and sending your conditioning levels through the roof.

But make any of the mistakes outlined in today’s article when you do them, and you put yourself at risk for lower back pain.

Stick to the recommendations to improve your form, and you will be on your way to SAFE rapid fat loss with Kettlebell swings!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
creator, “Best of FVT Kettlebell Workouts” Mega-Bundle

PS – If you found today’s article helpful, be sure to check out my “Best of FVT Kettlebell Workouts” package, up on sale for a couple more days.

Every training plan in the package – and there are 8 of them total – includes coaching videos, so that ALL your questions about proper KB form are answered.

You’ll also get dozens of kettlebell workouts for fat loss that’ll have you at your ultimate fitness goals faster than you thought possible.

Learn more and get your special discounted copy now at the link below:

=> Kettlebell Workouts Mega Bundle

#1 “Rookie” Workout Mistake to Avoid

On September 13, 2016 By adminIn General, Tips and TricksLeave a comment

I bet you’re making this “rookie” workout mistake.

And I BET you can’t guess what it is! 😉

Ready for it? …

It’s programming your own workouts.

But don’t worry – it’s not your fault.

Most people make this mistake when they’re first getting started.

I made this mistake myself for the first few years of my own training.

I read a few fitness – related books, magazines, and websites … and thought I knew all I needed to know! 😉 …

So I wrote all my own workouts.

I DID get okay results – because I trained hard, and was consistent –

But I SHOULD have just found a program that was geared towards my goals – or better yet, listened to my college strength coach, and followed the program he gave us! – and I KNOW that my results would have been even better.

Then I made the same mistake when I first got started in the fitness industry.

I was a young trainer and I thought I knew everything.

So I would write all of my client’s workouts from scratch.

Not only was the programming *just okay* … and not as effective as it could have benn … I could have also saved a TON of time, if I had utilized some programs like this one:

=> 101 Bootcamp Conditioning Circuits

You see – there is SO much great “done-for-you” programming these days, that you can literally swipe and use … from all the top trainers in the world! … out there for the taking.

I have programmed thousands and thousands of workouts for thousands and thousands of clients at this point in time … so I DO do some programming myself at this point in time … and this is certainly a good goal to work towards …

But I also use MANY of these done-for-you workout progamming templates / packages to get new ideas and even to simply “swipe and deploy”.

So if you are still in the first few years of workout / training experience … I highly recommend you just use other people’s workouts that are designed with the goals you have in mind – for yourself, or for your training clients.

This way, you can focus on the workouts themselves … getting better at the movements … working hard … getting it done … and all the while, save yourself a TON of time.

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

PS – A great new resource to get started with the done-for-you programming stuff – for trainers and trainees alike – is on sale this week. I picked up a copy and am loving it and already using some of the ideas in my own workouts, and with clients. Learn more and get YOUR copy at the link below:

=> 101 Bootcamp Conditioning Circuits

21 Day KBs For Fat Loss Challenge

On July 13, 2016 By adminIn General, Tips and TricksLeave a comment

Today is the day.

The 21 Day Kettlebells For Fat Loss Challenge Is LIVE!!

And we are now officially accepting applications.

This challenge is all about losing fat, getting in shape, and making a serious body transformation over the next 21 days … using kettlebells as the training tool of choice.

FVT 21 Day Kettlebells for Fat Loss Challenge Details

1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 21 days 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

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 21 days.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 21 day period.

4 – We’ll be running the program though my full-blown online coaching platform … so you’ll be able to see your workout for each day on your phone or on your computer in both written and video format, you can log your workouts and progress easily, we can communicate within the app if you have questions at any time, etc

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

Couple more things before we get to the application link:

The cost for the 21 day program is $97.

No, it’s not cheap – but it’s a great VALUE for what you get – and it’s significantly less than my Elite Coaching program.

I will be coaching you PERSONALLY over the next 21 days to help you reach your fat loss goals, and showing you how to use kettlebells to do it.

So requirement #1 is, obviously, that you have to be able to afford the cost.

You also need to fill out an application – taking some time, thought, and energy to do it – to be considered.

I want to work with people who are SERIOUS, and REALLY WANT to be in this program.

One or two word answers in each application question show me that you are not serious, and really don’t care about getting participating.

Also, given the online, “virtual” coaching format, I am are looking for folks who have some training experience, but are looking to take it to the next level. Ideally you have a basic idea of how to do basic body weight movements and / or kettlebell exercises. And you have no serious, major injuries or limitations with your workouts.

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 21 Day Kettlebell Transformation Program here

Please note – I will be personally reviewing each application … BUT, given that we typically get 100+ apps for these KB Challenges … I am only able to respond to those applicants who are approved. Sorry – thanks for understanding!

Also, we can only work with up to 15 folks for this program. So, the first 15 folks to apply, get approved, and make payment will secure their spots. I am all about making this an awesome experience for all who get in … and making sure that everyone gets my full attention … so that’s why we have to cap enrollment at 15. Thanks for understanding about this as well.

Thanks – and look forward to (potentially) working with you!

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 Exercise Alternatives [print this out]

On July 5, 2016 By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and TricksLeave a comment

It’s really important to know exactly how to “scale” a kettlebell workout for different fitness levels.

It gives you the ability to perform nearly ANY routine you find – no matter your ability and/or training skill.

For example – in my kettlebell boot camp, I give folks a “basic” version, an “advanced” version, and an “extreme” version of every exercise we do. This way, beginners, intermediate-level folks, and folks that have been training hard for months or years can ALL get a great workout – at the same time, from the same workout, all in the same group.

It’s also the approach we took with my Invincible Body 12 Week Hybrid Training program – both in the main manual and in the walk – through videos, I show EVERYONE, from beginner to advanced, how they can “substitute” properly, and make each exercise PERFECTLY scaled for THEM, and exactly where THEY are at.

Check out a complete list of kettlebell exercise alternatives at the link below:

=> Kettlebell Exercise Alternatives

And learn morea about The Invincible Body here:

=> Invincible Body “Freedom from Body Fat” 4th of July Sale (save 69% thru midnight tonight)

In summary, just because you can’t do a kettlebell exercise, it doesn’t mean you can’t do workout that includes it. You just need the right kettlebell exercise alternatives.

Use this list next time you’re in a pinch 🙂

Train hard, talk soon –

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

PS – The Invincible Body is on sale at 69% off – but only through midnight tonight. Learn more and snag your copy at the link below:

=> Invincible Body 69% off “Freedom from Body Fat” 4th of July Sale

FVT Elite Kettlebell Coaching

On June 4, 2016 By adminIn GeneralLeave a comment

If you want to make continual progress with your kettlebell program, and STAY at your training goals once you’ve reached them …

You need to always be on top of things, and monitoring, and in the mindset of correcting course and getting yourself back on track if needed.

And I am a huge believer in this idea.

BUT … I am ALSO a big believer in the idea that you have to know yourself … and what approach will work for YOU.

Because some folks can do this by themselves. But some folks are MUCH better off working with a coach.

You see, for me personally, having a coach in areas of my life that I really want to excel in has been instrumental – for as long as I can remember.

In just a few days, I’m heading out to re-certify for one of my KB certifications. Not only have I paid top dollar to go – which is motivation for me in itself! – I have been working with a coach to help me to get ready for the strength and fitness standards that I must meet.

When it comes to goals I have in my businesses, I also have coaches to help me stay accountable and track with reaching my goals, setting new ones, etc.

This is also why so many people train with us at FVT for years and years – they know that while they COULD do their workouts on their own, they are going to get so much better results if they’re having someone hold them accountable and there to keep them on track.

If you know that YOU are the type of person needs accountability, motivation, and just someone to help you and coach you along the way … then you might want to consider applying for my Elite KB Coaching program.

Three of my Elite Coaching clients graduated from the program at the end of May, and I have three spots that have opened up. But the honest truth is that I only can work with about 10 people at a time in this program … so if you are interested and would like to apply, then read the details below, and submit your application ASAP for consideration. This message is going out to nearly 20,000 FVT kettlebell newsletter readers / blog followers / FB fans / etc, and the 3 open spots will very likely fill by the end of the weekend.

SO many times I have seen a great coach be THE difference that takes someone from getting just okay results … working towards WHATEVER goal they are working towards in life … to GREAT results … and I hope that YOU can be my next success story! 🙂

Here’s why you might consider applying for my Elite Kettlebell Coaching program:

– You are training with kettlebells, and it’s going okay, but you know you need professional advice and opinion and form critique to take it to the next level

– You’re training for an event or certification – like the RKC or the PCC – and you need help getting ready for it

– You’ve got a lot of value out of my emails/blog posts/videos/programs and products, and now you’re just ready to take it to the next level and get more access and attention to detail in a coaching program

– You’re a fit pro yourself, and you know YOU need a coach to help you stay on track and get results … and just to be frank about it, you want someone who is highly qualified, which isn’t always so easy to find on a local level

Here’s how the process works moving forward:

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 as often as you like, but at least every week. 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.
6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc

=> Click here to apply to train with me online

– 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

21 Day Kettlebells for Fat Loss Challenge is LIVE!!

On May 6, 2016 By adminIn Basic Kettlebell Drills, General, Kettlebell Workouts, Tips and TricksLeave a comment

Summer is RIGHT around the corner …

But there are still a few precious weeks to shed some fat and get into top shape … IF you’re dedicated, and ready to rock.

So we are going to do something special. Something we’ve NEVER done before.

That is, a VIRTUAL 21 Day Kettlebells For Fat Loss Challenge.

And I am excited to announce that we are now officially accepting applications!

This challenge is going to be all about losing fat, get in shape and make a serious body transformation over the next 21 days, using kettlebells as their training tool of choice.

The BEST part is … you’ll be finishing right around Memorial Day Weekend … which, at least here is the US, is pretty much the official start of the summer … which ROCKS! 😉

FVT 21 Day Kettlebells for Fat Loss Challenge Details

1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 21 days using kettlebells as their training tool of choice (with some body weight exercise mixed in as well).

2 – You’ll get a complete kettlebell and body weight – based training plan to help you lose as much fat as humanly possible in 21 days.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 21 day period.

4 – We’ll be running the program though my full-blown online coaching platform … so you’ll be able to see your workout for each day on your phone or on your computer in both written and video format, you can log your workouts and progress easily, we can communicate within the app if you have questions at any time, etc

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

Couple more things before we get to the application link:

The cost for the 21 day program is $97.

No, it’s not cheap – but it’s a great VALUE for what you get – and it’s significantly less than my Elite Coaching program.

I will be coaching you PERSONALLY over the next 21 days to help you reach your fat loss goals, and showing you how to use kettlebells and your own bodyweight to do it.

So requirement #1 is, obviously, that you have to be able to afford the cost.

You need to fill out an application – taking some time, thought, and energy to do it – to be considered.

I want to work with people who are SERIOUS, and REALLY WANT to be in this program.

One or two word answers in each application question show me that you are not serious, and really don’t care about getting participating.

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 21 Day Kettlebell Transformation Program here

Also, we have a new software system that I believe has significantly improved client experience … HOWEVER, we can still only work with up to 15 folks for this program. So, the first 15 folks to apply, get approved, and make payment will secure their spots. Thanks for understanding about this as well.

Rock on! Thanks for reading – and look forward to (potentially) working with you!

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