Category: Tips and Tricks

Forest Vance 1100 Calorie Super Bowl Workout 2.0

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According to Yahoo.com, Super Bowl Sunday marks the day that Americans chow the second-greatest amount of food – second only to Thanksgiving.

You could stay strong, and watch your friends and family eat all the foods you love, while you sit in the corner chewing on a stick of celery …

OR … you could do the UPDATED and ALL NEW version of my Super Bowl Mega-Calorie Burning Workout … and feel okay about enjoying some of the foods you love on the big day!!

*Side note – No Gym? No Excuse! was published not long after the end of my pro football career … the resistance training portion of today’s workout is from the program … if you pick up a copy and read the book, I think you’ll see the influence of the training I did as an athlete.

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Forest Vance 1100 Calorie Super Bowl Workout 2.0

1 – 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching – check out this article if you need more details (approx 100 calories burned)

2 – Resistance Training (from No Gym? No Excuse!) (approx 400 calories burned) – The following pairs of exercises are to be done as circuits: do A1, go immediately to A2 without resting, rest for about 30 seconds, and repeat. Repeat this pattern for all three pairs:

A1. KB squat – three sets, 8 reps
A2. Inverted Row – three sets, 12 reps

B1. Push-up – three sets, 10 reps
B2. KB swing – three sets, 15 reps

C1. KB Press – three sets, 6 reps / side
C2. Lunge – three sets, 10 sets / side

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (approx 500 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of stretching / core work / yoga poses / etc (approx 100 calories burned):

Carve out about 90 minutes tomorrow morning before the big game to do this workout, and you can feel a-okay about the extra kcals you consume later in the day 😉

May your favorite team win –

– Forest

PS – In case you missed it, my original flagship training system, No Gym? No Excuse!, is on sale this week. Get your copy at 70% off while it’s just $10:

=> Forest Vance 12 Week “No Excuses” Training System

[new video] Kettlebell Swing Cues – the Chicken Neck

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The kettlebell swing is my favorite exercise of all time.

It works the entire posterior chain – which is SO important when it comes to combating the negative effects of sitting … it can help you get into top condition, FAST … AND it burns fat like crazy.

It’s also a somewhat complicated exercise. And so to do it well typically requires a period of practice and coaching.

HOWEVER … cues like the one I’m going to share with you today can help you shorten the learning curve BIG time … and get you doing safe and effective swings faster than you ever thought possible!

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One common, but often overlooked, mistake we see in the kettlebell swing is what we call “chicken necking”.

This is where your neck extends excessively at the bottom of the exercise.

This is bad because it makes the exercise less efficient, and it’s also stressful to your neck and back.

Watch the video for a simple cue to fix it.

Thanks, see you next time!

– Forest Vance
Certified Kettlebell Instructor
ForestVance.com

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

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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

[new video] Unusual Tip to Improve Your Turkish Get Up

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The Turkish Get up is one of the BEST kettlebell moves around.

It requires shoulder stability and control, core strength, and leg drive – all things essential to lifting heavy weights and being an all-around strong-ass person.

BUT – it’s also one of the trickier KB moves to master, and is probably the one I get the most technique questions about.

So check out today’s video for and “unusual” tip to improve your Turkish get up.

Since it relates to me learning a routine for the first dance at my wedding … you’ve PROBABLY never heard of it … but take the 90 seconds to watch the video, and I think you’ll find it very helpful!

Train hard, talk soon –

– Forest Vance
Certified Kettlebell Instructor
ForestVance.com

PS – For more tips to improve your kettlebell training technique, check out my Top 13 KB Training Mistakes – and How to Fix Them! home study course:

http://bit.ly/2cLzk6v

#1 “Rookie” Workout Mistake to Avoid

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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

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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 Fat Loss Workout + Why I’m Retiring

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This Saturday, I am doing a Spartan Race with a group that we put together from FVT. We have been training hard together for the last eight weeks for the event, and I’m very much looking forward to it!

That being said, this may be my last participating in an event that involves running any distace for a while. I may very well be “retiring” from obstacle course racing.

You see – one of the big reasons my football career got cut short was because of problems with one of my knees. I had two surgeries on it in a six month time span. And my doc basically told me that I shouldn’t be running for any kind of distance – EVER.

The thing is, I really enjoy getting outside and training – so I basically ignored his advice 🙂

This was ten years ago – and in that time, I’ve done numberous 5k’s, 10k’s, sprint and Olympic distance triathlons, and Tough Mudders … but anytime that I do any sort of running any distance regularly, my knee just absolutely blows up.

So after this race, the plan is going to be to stick to hiking biking and some sprinting – but no distance running.

The other big thing I’m going to rely on to stay in top condition is kettlebell training. In a recent study, KB swings were shown to burn 20.2 calories per minute sponsored by the American Council on Exercise (ACE).

(For sake of comparision, using an online calculator I just found on SparkPeople.com, a 150 pound person burns 10.1 calories per minute running at a 10 minute mile pace – so the calorie burn from the KB swings is off the charts!)

Plus, if you know how to do swings with safe and effective technique, they’re a lot easier on the body than running, too.

Check out one of my favorite kettlebell workouts for fat loss, below:

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Burpee – Squat – Swing KB Challenge Workout

*Men use a 24k ‘bell, women a 16k

1 burpee
2 goblet squats
3 swings

THEN

2 burpees
4 goblet squats
6 swings

THEN

3 burpees
6 goblet squats
9 swings

CONTINUE in the same fashion … increasing reps on the burpees by 1, goblet squats by 2, and swings by 3, each set … until you get to 10 burpees, 20 goblet squats, and 30 swings … and complete the full workout as fast as possible.

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Whether you are in the same place that I am when it comes to running … or you just want to incorporate another cool training tool into your fat loss plan … I believe that KETTLEBELLS are THE way to go, when it comes to fat loss.

And if you liked this workout, stay tuned, because we have another FVT KBs for Fat Loss Challenge opening for registration … tomorrow!

Train hard, talk soon –

– Forest Vance
Certified Kettlebell Instructor
ForestVance.com

Kettlebell Exercise Alternatives [print this out]

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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

(video tutorial) The Partner – Assisted “Overspeed” Kettlebell Swing

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Once you learn safe and effective technique in the KB swing, you can start to tweak and refine and make the exercise even BETTER – and take your fat loss and conditioning results to the next level!

The drill we’re going to walk you through today falls into this category of “next level” drills. It’s called the partner – assisted “overspeed” kettlebell swing.

(This is a short clip from a KB Workshop we put on and filmed recently at the FVT studio – if you like it and would like the full video footage of our Kettlebell Basics workshop – to learn from and study on your own – you can get it HERE for the next few days.)

As you’ll see in the video below, with this drill, instead of just letting the KB drop passively as it comes down, you’re going to actively accelerate it – with the help of a partner.

When you do this, you’ll get a faster, more powerful swing on the way back up. (I explain a bit more about WHY this works in the video.)

And you’ll eventually be able to use this technique without partner assistance – and as a result, improve your KB swing form.
Watch the video below, grab a partner, and give it a try today:

The Partner – Assisted “Overspeed” Kettlebell Swing

from the FVT Kettlebell Basics Workshop video series

To recap, here’s how the drill goes:

— Partner 1 is going to do a couple of swings by themselves

— After the swings, partner 2 will give them some help by giving the ‘bell a little push backwards

— Partner 1 does a few more swings alone and will try to get a stronger swing on the way up.

And a few reminders:

— Be in the front of your partner, not on the side. Pushing the kettlebell from the side will set your partners swing in a different direction.

— Watch your aim when pushing the bell back. You don’t want to force the bell to the ground, that will drive your partner down and stop the swinging motion. Instead you’ll want to guide the bell along the natural swinging path with enough but not too much force.

Once you’ve got the basics of how to do a safe and effective kettlebell swing down pat, the partner – assisted “overspeed” swing is a great drill to help you take your form to the next level.

Work it into your training, watch your form improve … and your fat loss results go through the roof!

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
Creator, Ultimate Kettlebell Challenge Workouts + the FVT Kettlebell Basics Workshop Video Series

 

 

Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout

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Got a sample workout for you today, done in the style of my Ultimate Kettlebell Challenge Workouts program.

This one can act as a stand – alone workout … OR it can be used as a “metabolic finisher” at the end of a strength – based training session, etc.

Let’s get right to it!

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Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout

Do 3 (beginner) to 5 (advanced) rounds as fast as possible of:

— 2 Windmills
— 4 Rack Squats
— 6 Snatches

On both right AND left sides … then:

— 8 Burpee Pull Ups

Watch the video that shows you how to do this workout here:

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Whew! 😉

That should take you around 10 mins total – but it’s TOUGH!

Give it a try, let me know how it goes –

And if you liked this Windmill / Rack Squat / Snatch / Burpee Pull Up Complex Workout, you can get dozens more like it at the link below:

=> 33 Ultimate Kettlebell Challenge Workouts (re-launch sale, this week only)

Thanks –

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