How are you doing on your stretching routine? Is it something you know you need to work on?

See, reduced flexibility is linked with:

• Joint pain
• Increased injury risk
• Bad posture
• Sub-optimal results from strength training
• Sub-optimal results from cardio training

But sometimes people ask me – “Forest, what’s a simple way to see how well my body is moving?”

A simple test – that’s a fairly accurate, reliable, and valid indicator of flexibility I should add! – is the toe touch test!

Give it a try and see how you do:

• Ideally, warm up for a couple of minutes with some light cardio, OR do the test at the end of a workout
• Stand upright without shoes on
• Breath out and reach down, holding the position for a moment
• Your score is where the index finger (of either hand) reaches lowest
• Keep knees straight, toes pointing forward, and hands together

–

GRADING

If you can touch the floor, you’re doing pretty good – A

If your hands are 2-3 inches off the floor, you cold could use some work on your flexibility – B

If your hands are 4 inches or more off the floor, your flexibility needs work – C

–

Obviously, there is a lot more to complete flexibility, but this simple toe touch test is a place to start.

If you want help improving your flexibility, stay tuned, I have a new 30 Day Flexibility Challenge program that will be available later this week.

-Forest Vance, Master of Science in Human Movement, Certified Corrective Exercise Specialist, Certified Sport Yoga Instructor

*If you need a backpack to do your rucking with, check out the EVATEC Tactical Backpack here (free + shipping offer) HERE

Rucking is something that’s worked for me as a lower-impact alternative to running.

If you’re looking to crank up your cardio and/or shed more body fat, I recommend you try it too!

Here are a 7 rucking beginner tips to get you started:

1 – Ruck for 30 to 60 minutes continuously with a load of 10-50 lbs
2 – 30 lbs is a great sweet spot for most
3 – You can wear boots if you’re preparing for something specifically that will require it; running shoes are also fine
4 – March at a pace quicker than a stroll, with purpose
5 – Shoot to get your heart rate in the 60-70% of max heart rate range
6 – Not required, but if you can, pick a route with a few hills / un-even terrain
7 – Make sure whatever your carrying is not going to slam into your back – wrap weights / kettlebells / hard objects in a towel before putting them in your ruck

You can use pretty much any sturdy backpack or weight vest, and load it up with weight of any kind. (Make sure it’s secure and won’t shift around.) If you have a sturdy backpack you think will work, you’re all set! If you are looking to purchase one, check out the EVATEC Tactical Backpack linked below first – it’s solid quality (I use it personally!), and for a limited time it’s FREE (you just pay shipping):

-> EVATEC Tactical Backpack – FREE (you pay shipping)

To your rucking success! –

– Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

For the last couple of days, we’ve been talking about this concept of “Anabolic Running” –

Today I am going to share something with you that will take your results to the next level.

You see, after your Anabolic Running workout, you will have human growth hormone elevated in your blood stream.

You can take advantage of this, and get even BETTER results, by performing a “Shock and Awe” strength workout (example below) within the first 2 hours after your Anabolic Running workout.

It’s a simple technique – but HIGHLY powerful:

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Shock and Awe Strength Workout
(exercise explainations / video walk – thrus found in the Anabolic Running program)

Complete three rounds with minimal rest:

75 bodyweight squats
30 push ups
10 pull ups
30 dips
30 Australian curls
120 seconds up downs

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That’s a single workout from the Shock and Awe program.

Give it a test run, and see if it’s for you.

There are 24 total phases like this one for you to go through.

As you can see – this zero-equipment strength and physique – building system that will get you an attention – commanding body with jaw-dropping functional strength is WELL worth the cost of the Anabolic Running program in ITSELF –

But you get it FREE with your purchase.

Another great reason to check out the program and get your copy today:

=> Anabolic Running

Again – give today’s workout a test run to see if it’s for you … then go get the full Anabolic Running program to take your gainz to the next level!

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
KettlebellBasics.net

This day in age, so many of us end up sitting a good amount of our waking hours.

This leads to tight hips, which leads to people getting worried about kettlebell exercises like squats and swings, since the tight hip flexors kind of throw off the glutes and lower back, etc.

One simple stretch you can start with to help is called the “couch stretch”!

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! 

THE COUCH STRETCH

– Start by standing in front of a couch or chair
– Put your back foot on the couch and keep your front leg on the ground
– Drop your back knee to the floor
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

This is a good start, but you might find that doing just this is not enough. You might still feel like your hip flexors are too tight.

If you are looking for a full routine to help with your tight hip flexors, I also recommend you check this out:

-> Keeping your hip flexors healthy when you sit a lot

– Forest Vance 
Kettlebell Expert
Over 40 Training Specialist
KettlebellBasics.net

Increased flexibility is hugely important for health, particularly as we age.

In going through my friend Logan Christopher’s new 7-Minute Flexibility course, I came across a little review he did of some scientific literature, and wanted to share!

(Links to studies referenced can be found on this page):

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Why Stretch? – What the Evidence Says

— Lack of flexibility is associated with atherosclerosis or arterial stiffness leading to stroke and heart disease (independently from other variables) [1]

— Just four weeks of stretching in middle aged men reduced this arterial stiffness [2]

— Obviously, physical activity in general (strength and cardiovascular fitness) is associated with less all-cause mortality, meaning dying from any cause at all [3]

— Being able to sit on the floor and stand up from it without the use of hands, which takes a combination of flexibility, coordination and mobility makes people die less [4]

— Stretching the calf muscles alone improved endothelial function and ability to walk…which walking ability in turn also reduces all-cause mortality [5,6]

— And, while only a mouse study it is worth sharing, that stretching reduced cancerous tumor growth because of lowering inflammation and fibrosis! [7]

— This may because mechanoreceptors in the cells, even the nucleus and genetic expression are changed via physical forces on the body! [8]

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The main take-away from today’s message is that flexibility should be at the TOP of your fitness priority list as you age!

Be sure to incorporate some kind of stretching as part of your regular routine.

If you are looking for a simple, quick, and effective program to get started, check out my friend Logan Christopher’s 7-minute Flexibility:

-> 7-minute Flexibility

To your success! –

-Forest Vance
Master of Science, Human Movement
Cerified Sport Yoga Instructor
KettlebellBasics.net