We are putting on a 30 day flexibility/mobility challenge starting the week of September 28.
Originally we were just going to open this up for our clients here locally in the Sacramento, CA area..
But since we’re doing the whole thing 100% online.. and since we’ve gotten quite a bit of interest from people outside of the area already since we announced it yesterday..
We’re going to open it up for anyone who wants to participate!
Here are the details:
Every day for 30 days starting Monday, September 28 we get on a live Zoom call and take you through a 10 to 15 minute flexibility/mobility session.
Some of these will be a little more energetic workout of stretching and getting a light workout at the same time..
Some of these will be slower with more stretching and more of a recovery focus..
And some of them will be with a focus on building your core strength!
You can hop on and do any of the workouts live in real time with us..
And we will also send out a recording of all the workouts too, so you can do them on your own schedule if that works better.
As a free bonus for anyone who signs up you get a copy of my REGENERATE 2.0 program so you can actually start on that right away (that’s six different 10 to 15 minute flexibility sequence that are similar to what we are doing in the full program)
And – while supplies last – I’m also going to include a physical copy of my CORE Kettlebell Challenge book AND a FVT T-shirt, free with your sign up!
(If you’re here local in Sacramento and can pick those up ,there’s obviously no shipping, but if we have to ship anywhere within the continental US, that will just be an extra $10 charge to ship those items.)
Yesterday I shared with you info on a program called Anabolic Finishers.
The training method used in this program will get you pumped beyond belief!
I mentioned how I have been working this type of training into my routine lately.
Well I’m just getting ready for my workout for today, so I want to give you a sample workout from the program, so that you can experience the power for yourself:
Use a weight that you can push out approximately 25-30 reps… the blood that pools in the muscle is filled with big arm building metabolites… you will notice and increased pump that lasts all day long and in just weeks don’t be surprised if you add an inch or two to them guns!
When people are first getting started with kettlebells, one thing that’s really common, that I hear all the time, is that they get lower back pain.
But the reality is, kettlebell training, and specifically the kettlebell swing, one of the main movements in kettlebell training, is NOT a lower back exercise!
It’s an exercise for the muscles in the back of the body, it’s an exercise for what we call the “posterior chain” – the glutes, the hamstrings, etc – NOT the lower back.
One of the big contributors to lower back pain when working out with kettlebells is swings the KB too low to the ground.
Let me show you what I mean.
A proper swing looks like this at the bottom (this is a one-arm swing, but same idea applies if it’s one hand or two hands):
See how the ‘bell is close to my frame when it comes back? It’s almost like I’m hike passing a football.
Swinging the KB too low to the ground – which is NOT how you want to do the exercise – would look something like this:
That makes me cringe just looking at it 😉
This makes the move harder, and adds stress to the lower back.
To sum up, if you are getting lower back pain from doing kettlebell swings, it could be that you are swinging the ‘bell too close to the ground. Implement today’s tip at your next workout, and see if it helps. And there is your #1 tip for preventing lower back pain with kettlebells!
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If this tip helped, you’ll want to check out my CORE Kettlebell – Online Workshop.
You’ll get dozens of videos with tips and tricks like this one to help you tweak and improve your kettlebell form.
You’ll eliminate pain AND improve performance, all at the same time.
The CORE Kettlebell – Online Workshop videos are included with the CORE Kettlebell Challenge system linked below:
In 2006 / 2007, over about a 7 month period, shortly after I retired from playing football professionally, I lost 64 pounds.
I’ve kept it off, and have hovered in the same weight range (plus or minus five pounds or so) since.
One thing I have learned is that it IS a life long battle.
Whatever the reasons were that caused you to gain the weight in the first place, have the possiblity of popping up again.
So you always have to be viligant. You have to keep working. You have to remember the reasons why you focus on health and fitness. You have to keep yourself motivated.
Add to that, any tips or tricks or slight advantage I can get, I do that too!!
Here is an easy one, a 60-second “morning routine” to start your day right.
I have been doing something like what Matt talks about in the passage below for years.
Scientists took a group of adults and had them perform a single “bike sprint” for 30 seconds. This basically means they pedaled as fast as they could for 30 seconds. Then scientist measured leptin levels.
Scientists found that a single 30-second sprint was enough to increase leptin signaling and reset the leptin receptors in your brain.
I realize that most people don’t have a Wingate bicycle in their bedroom.
(A special kind of bike used in the experiment that allows you to adjust the resistance and make it harder to pedal.)
No worries. Here’s how to adapt the strategy so you can follow this routine without any equipment.
First, be sure to warm up properly. Some light jogging in place, a few jumping jacks and some easy stretches are just what you need. Rolling out of bed and immediately exercising as hard as you can is recipe for disaster.
Next, perform 60 seconds of either: A) Burpees B) Mountain-Climbers
Personally, I find burpees way too on the knees so I prefer mountainclimbers but both exercises are good. Both exercises are extremely demanding which is exactly what we want for this routine.
Perform the exercise of your choice for just 60 seconds. Go as fast as you can – safely. You only need to do this for 60 seconds and then you’re done.
Hooray!
You won’t burn many calories in just 60 seconds but you’ll give your body the signal to reset your leptin receptors which can help boost your metabolism and regular your appetite… all leading to increased fat burning over the rest of the day.
One caveat though: The effects of sprinting on leptin are BLUNTED in the presence of insulin. Translation: For this 60-second routine to work, it needs to be performed on an empty stomach – ideally in the morning when you haven’t eaten anything overnight.
So there you have it – the 60 second routine that makes you burn fat all day long.
I came accross a REALLY interesting piece of research I wanted to share (I’ll link it up at the bottom of this article).
The study was called “A time-efficient reduction of fat mass in 4 days with exercise and caloric restriction”
They took overweight individuals, but them on a super low calorie diet, and had them walk on a treadmill for 8 hours per day.
The AVERAGE person lost 8.26 pounds of fat.
In 4 days.
Crazy, right?
But here is the most interesting part – when they looked at the participants a YEAR later, they were most successful at at keeping the weight off, compared to other dieters.
So it was NOT like they just instantly gained all the weight back.
Perhaps the weight loss was like taking a “running start” to achieving their goals?
Either way, this is the kind of “contrary” approach taken in the Underground Fat Loss Manual:
Even thought I KNOW the science says the physiological changes caused by resistance training (like increases in strength, but decreases in mitochondrial density) are in some ways in direct opposition to those caused by aerobic training (like increases in oxidative capacity, but decrease in max power output) …
…I still really LIKE to BOTH “train like an athlete”, feel like I’m in good aerobic shape…
…AND lift some heavy weights too.
I want to be lean AND strong AND jacked, all at the same time!!
Maybe you feel the same way?
So what do we do?!?
Well, actually an analysis of 21 studies on concurrent training conducted in 2012 by Wilson et al. revealed some very interesting data on this subject.
I’ll link it up below, but in a nutshell, it said that concurrent training (doing both strength and cardio/conditioning work in the same training cycle) only creates significant adaptation interference under certain conditions.
And that if you set it up right, you CAN both get strong AND improve cardio condition, all at the same time.
Couple of key points:
Running (over lower-impact activities like cycling or rowing) seems to have the most impact on reducing strength and hypertrophy in the lower body when done concurrently with strength training. (Not that it can’t be done at all, but mixing in other aerobic modes of work can be a good idea.)
Upper body gains were NOT impacted by concurrent training
VOLUME has a lot to do with interference – so if you’re looking to gain muscle and strength, you’ll likely want to limit your cardio to around three or four days per week for around 30 minutes or so, most of the time
Heck, I’ve even included a serious strength program – that can be done with a couple of kettlebells and your own bodyweight, none the less – FREE when you pick up a copy by Sunday night.
But the special launch pricing and the free bonuses go away very soon. So get all the details and order now at the link below:
In these crazy times over the last few months, your daily lifestyle is likely changed. A lot.
And whether that is less activity, added stress levels due to a variety of factors, or other things… “dropping the quarantine 15” seems to be one of the top goals we are hearing from people these days.
So what’s the key to making it happen?
Well, the first thing I can tell you is what WON’T work. And that is doing the same thing you are doing right now.
Sounds obvious, but your current routine got you to where you are at.
As they say, “the future you is an exaggerated version of the current you”
If you are eating a little too much, and not exercising as consistently as you’d like… and your weight is creeping up… well, if you keep that up, it’s going to KEEP creeping up.
So what we need to do is, change course!
Get you on a workout plan. Get your nutrition on track.
And get some ACCOUNTABILITY to make it happen.
Because let’s be honest. If you could do it on your own 100% perfectly, you wouldn’t be reading this message.
There is science behind accountability. It is POWERFUL.
In one study published in 2008 in the August issue of the American Journal of Preventive Medicine, they followed almost 1,700 men and women who were either overweight or obese.
The average weight was 212 pounds.
The participants attended 20 weekly group meetings and were encouraged to eat about 500 fewer calories a day, to engage in moderate intensity physical activity 30 minutes or more a day, and to follow the low-fat, low-sodium DASH dietary plan, which emphasizes fruits, vegetables and low-fat dairy foods.
Participants were asked to record daily food intake and their exercise minutes.
After 20 weeks, the total average loss was about 13 pounds.
But the biggest predictor of success was an accountability factor – keeping a food record. Those who kept no food records lost about 9 pounds, and those who kept six or more per week lost about 18 pounds. That’s a HUGE difference – it’s twice the weight loss!!
So check it out. I want to help you reach your goals, and help with holding you accountable to do it.
We are looking 3 people to try our Elite Kettlebell Coaching program, starting next week.
If you:
Have trouble motivating yourself and staying on track
Find that “one-size-fits-all” – type programs don’t work for you
Have a specific goal you are training for – an event, certification test, etc
Just would like some additonal personalized attention, motivation, and care
This could be the perfect fit.
Here’s how it works:
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 regularly (after every workout at least). 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. And I’ll continue to work with and motivate you as we go. 6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc
The other great thing about this is, it’s MUCH more affordable than hiring a personal trainer at your local gym, and in my (admittingly biased) opinion, much more effective.
Hourly rates for a personal trainer start at $60 on the low end… so working with a PT a couple of times per week, you’re looking at $500++ per month in most parts of the country.
But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard. For just $197.
Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.
But if you’re interested, the first step is to fill out the form linked here: http://bit.ly/1RTPFwT
Then I’ll review your app, and get back with you ASAP!
Thanks –
– 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
I am looking for 7 more people to try my new “KB Fit Over 40” personalized coaching program.
If you:
Have trouble motivating yourself and staying on track
Find that “one-size-fits-all” – type programs don’t work for you
Have a specific goal you are training for – an event, certification test, etc
Just would like some additional personalized attention, motivation, and care
“KB Fit Over 40” personalized coaching could be the perfect fit.
Here’s how it works:
1 – Click the link below, and fill out the application. 2 – On filling out the application, we’ll review it, and reach out to schedule a short call if it sounds like an initial fit 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 regularly (after every workout at least). 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. And I’ll continue to work with and motivate you as we go. 6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc
The other great thing about this is, it’s MUCH more affordable than hiring a personal trainer at your local gym, and in my (admittingly biased) opinion, much more effective.
Hourly rates for an *average* personal trainer start at $60 / session on the low end (I currently charge about 3x that)… so working with a PT a couple of times per week, you’re looking at LEAST $500++ per month in most parts of the country. Probably closer to $1000.
But with this program, I can get you BETTER results, in less time, working from the comfort of your own home / garage / backyard.
If we connect and it turns out to be a fit, for just $199.
Again, we HAVE to connect prior to you signing up, to make 100% sure it’s a fit. I will not consider signing you up until we touch base for a call.
But if you’re interested, the first step is to fill out the form linked below: http://bit.ly/1RTPFwT
Then I’ll review your app, and get back with you ASAP!
Thanks –
– 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
