Category: General

Kettlebells and Testosterone (men only)

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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.

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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.

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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

Kettlebell Workout for Fat Loss

On 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:

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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

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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.

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

Kettlebells for Fat Loss Transformation Challenge is LIVE!!

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VERY exciting news …

We are now accepting applications for our next Kettlebells for Fat Loss Transformation Challenge!!

Here’s how it works:

–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.

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

The Basement Badass 30 Day Challenge – Now Accepting Applications

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All this week, I’ve been talking about opening the doors on my Online Coaching program and accepting applications for a short time …

Well starting TODAY, for the first time EVER, we’re going to run a 100% distance/online-based “Basement Badass 30 Day Challenge” coaching program … and registration is now officially open!

Here’s a quick breakdown of what it’s all about:

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This is going to be a “fast start”, rapid results, 30 day coaching program based around the Basement Badass principles and goals.

(We were originally going to make it a 12 week program, but we’ve decided to start with 30 days, with the option to continue at the end.)

The “challenge” part of the program is – and you will be held accountable by me! – to:

— Get at least 15 Basement Badass workouts in the next 30 days
— Get at least 27 total days of some kind of activity in the next 30 days
— Follow my Performance Nutrition Diet (included with the Challenge) for at least 27 out of the next 30 days
— Make more PROGRESS towards your strength, fat loss, and ultimate fitness goals in 30 days, than you have in the last year!

Here’s how it will work:

— You’ll get a “personalized”, tweaked version of the Basement Badass program for your specific goals, available equipment, and time available to train … this will be based around a questionnaire that you’ll fill out when you start the Challenge

— You’ll get a special meal plan to follow

— 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’ve already purchased Basement Badass, I’ll even take the cost of your initial purchase out of the cost of the coaching program!)

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 $297/mo Elite Coaching program on an on-going basis.

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 moving forward would be a great fit.

Now, this is NOT for everyone … and I only work with 10 people, MAX, for this Challenge, as it’s quite time intensive on my part … so I’m totally cool with that!

HOWEVER … for the RIGHT people … this is … I KNOW that this is going to be THE thing to propell their results to the next level in 2016, and FINALLY reach thier ultimate fitness goals.

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:

=> Submit your application here Basement Badass 30 Day Challenge

We will carefully review your application, and if you are approved, will get back with you in 24 hours or less.

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

The Basement Badass Workout

On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

Happy Holidays to you!

Hope you had a great Christmas (if you celebrate the holiday) … we were in the Kansas City area all week visiting family and friends, exploring and having fun around the city a bit, and having an overall great time!

Now that the New Year is officially around the corner, you are no doubt thinking about what your new training program will look like for 2016.

Well, if you’re like the majority of FVT Newsletter subscribers, and your goals include losing fat, building muscle, and getting into great shape … but your OBSTACLES to reaching those goals include lack of time, available equipment to train with, recurring injuries and occasional lack of motivation and discipline … then I am going to be a BIG advocate of what I’m calling the ‘Basement Badass’ approach for you!!

I talk more specifically about how to put a training program like this together in the blog post linked to below:

=> The Basement Badass Workout (blog post)

And, I’ve also been working on a full-blown, done-for-you, 12 week training program – called Basement Badass! – based around the ideas in this article, that will be available shortly.

So keep an eye on your email inbox if you’re interested – as an FVT Newsletter subscriber, you’ll be the first to know about it.

That’s it for today – I am off to get things organized and ready to rock for the gym and next week as we roll into January – enjoy your weekend, and talk soon –

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

February 2016 Kettlebell + Bodyweight Workshop in Costa Mesa California

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I am very excited to announce that registration for my Kettlebell and Bodyweight Workshop scheduled for February 13th, 2016 in Costa Mesa California is now officially open!

=> February 2016 Kettlebell + Bodyweight Workshop in Costa Mesa California

I will be teaching this event with my good friend Dennis Heenan.

Dennis and I are both former college athletes, and we share similar training philosophies.

Dennis is a certified personal trainer with over a decade of experience in the fitness industry. He also runs an online fitness business where he helps thousands of folks around the world on a daily basis to lose fat, build muscle and feel great with bodyweight exercise.

This event is for strength coaches and personal trainers were looking to get into using kettlebells and advanced bodyweight training techniques with their clients …

And it is ALSO for kettlebell and bodyweight enthusiasts who are looking to take their own training understanding to the next level.

You’ll learn all the basic kettlebell moves – the swing, the Turkish get up, the clean and press, the snatch, and more.

You’ll also learn the basis of bodyweight exercise – such as the pistol squat, the one arm push-up, and the muscle up.

And we’ll teach you how to create awesome 30 minute workouts with just your bodyweight and / or bodyweight and kettlebells.

The price is as low as it will be for the first 10 folks to snag their spots … so, click the link below to get all the details on the event and reserve your spot now!

=> Reserve your spot at the February 2016 Kettlebell + Bodyweight Workshop in Costa Mesa California by clicking here

Look forward to seeing you there –

Forest Vance
Level 2 Certified Russian Kettlebell Instructor

PS – We’ve also put together a package of bonus materials that are worth the cost of the registration by themselves.

You’ll get 72 Kettlebell Boot Camp workouts, my 30 Day Performance Nutrition Diet, the 101 Fat Burning Snacks manual, the HiitBurn Abs Manual, and MUCH more when you sign up.

Click here to reserve your spot now

The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

On By adminIn Basic Kettlebell Drills, General, VideosLeave a comment

Just got back from a great weekend in the San Francisco Bay Area at the NorCal Fitness Summit.

It was a top – notch lineup of presenters, and I also got the chance to meet and connect with folks doing some really amazing things in the fitness industry.

So on the drive home yesterday afternoon, I got to thinking – on pretty much EVERY occasion that I spend the time and money to go to an event, sign up for a coaching program, invest in a home-study course, etc – I almost ALWAYS get many times the return.

For example – this last weekend, I got several HUGE take-aways that will be worth MANY times the cost of my ticket / travel / lodging / etc.

And this is how I always look at it.  Even if I just get ONE big take-away from a course, coaching program, or live event … it’s WELL worth the time / energy / cost of doing it.

So that’s why I think whether you are a beginner kettlebell user, or you are highly experienced, you should check this out:

=> The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

I have one of my best-selling home-study courses – “The Top 13 Kettlebell Training Mistakes … and How to Fix Them!” – on sale this week.

It’s a course that includes both a 13 video series, and a couple of e-manuals.

And I think that no matter WHAT your level of kettlebell training expertise, in this course, you will find at least a few training tips that will take your KB workouts to the next level … and that will be worth many times the cost of the program.

Just a few of the things that I cover (there’s TONS more in the full course):

— Why most people mess up the swing and do it wrong – and how to fix it
— How to avoid whacking and bruising your forearms on the KB clean
— A simple way to instantly boost your KB pressing power 10-20%
— How to do perfect snatches, every time

Get more info and grab your copy at the link below:

=> The Top 13 Kettlebell Training Mistakes … and How to Fix Them!

To sum up – investing in yourself is SO important.  Getting a little better and moving ever-so-slightly towards your goals each and every day, really adds up.  So whatever your goals are, make TODAY the day that you take ACTION, and do what you need to do to get one step closer to them!

Train hard, and talk soon –

– Forest Vance
MS, RKC II, PCC
ForestVance.com

30 Day Kettlebell Transformation Program – Now Accepting Applications

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Yesterday, I mentioned that I would be opening the doors on my Online Coaching program and accepting applications for a short time …

Well today, for the first time EVER, we’re going to run a 100% distance/online-based “30 Day Kettlebell Transformation” program … and registration is now officially open!

Here’s a quick breakdown of what it’s all about:

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1 – This program is geared towards folks who want to lose fat, gain lean muscle, and make a serious body transformation in 30 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 30 days. 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.

3 – You’ll also get a meal plan designed to help you rapidly lose fat over the 30 day period.

4 – 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.

5 – 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.

6 – 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.

###

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 $297/mo 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.

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 30 Day Kettlebell Transformation Program

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

The Invincible Body Workout

On By adminIn General, Kettlebell Workouts, Tips and TricksLeave a comment

Over the course of training myself seriously for 20 years now (I started when I was 14) … and 2015 being my tenth year full-time as a fit pro … I have found that a large majority of folks I end up training with, working with, speaking to about fitness or encountering in whatever way, have pretty similar goals.

They are, in a nutshell, to:

— Gain strength and lean muscle
— Lose body fat, stay slim and trim
— Feel great, and keep the aches and pains at bay
— Be ready at any given time to take on a variety of physical challenges – examples would be run a 5k, play pick-up basketball for 45 mins, do 10 pull ups, do a pistol squat, press a half-body weight kettlebell over head, bench press 1.5x your body weight, snatch a 24k KB 100 times in 5 mins, etc

In short – to build the “Invincible Body”!

I mean – how awesome would it feel if you walked around every day, lean, strong, pain free and feeling great, and ready to rock all the physical challenges listed above (and many more) at any time?

Well – it’s VERY possible. And in fact, you can do it training about 30 minutes per day, three or four times per week.

You just have to be specific and intentional about your training, and stick to the plan for the long term.

Here’s an overview of what your training might look like to get the “Invincible Body”:

— Joint mobility and gentle stretching – 5-10 mins EVERY day in the AM
— Foam rolling / self myofacial release – EVERY day, as needed, any time throughout the day
— Dynamic warm up / movement prep – 5-10 mins at the beginning of each training session
— A basic barbell lift – at most training sessions, three or four days per week
— Kettlebell and / or bodyweight exercises – at all training sessions, three or four days per week
— Metabolic-style “finisher” / sprints / etc – at the end of most workouts
— Static stretching / flexibility work – at the end of most workouts / any other time
— Fun / enjoyable activity – on your “off” training days / any other time

Pretty cool, right?

Simple structure, very do-able – yet VERY powerful.

Now if this idea interests you, but you want more specifics, stay tuned. I am putting together a program around this concept of the “Invincible Body”, and it will be available very soon.

But for now, you have an overview of how to get strong, lean, keep the aches and pains at bay, and maintain a decent level of overall fitness at the same time. Think about the concepts we covered in today’s article, and if you have these goals, make sure that you are including everything we covered in the above list in your training.

Train hard, and talk soon –

– Forest

PS – Questions / thoughts / etc?  Put them in the comments section below!