Flexible, mobile shoulders are key to performance—and to living a pain-free, functional life.

So today, I’ve got a super simple shoulder flexibility test you can try.

It won’t cover everything, but it’s a great starting point. It takes 30 seconds and gives you real insight into how your shoulders are doing.

THE TEST
Reach one hand over your shoulder and the other hand up your back—try to touch your fingertips together.

Like this:

SCORE YOURSELF:

• EXCELLENT = fingers overlap
• GOOD = fingers touch
• AVERAGE = fingers are less than 2 inches apart
• POOR = fingers are more than 2 inches apart

WHAT IT MEANS

Top Arm = Shoulder Flexion + Triceps Flexibility
Bottom Arm = Shoulder Extension + Internal Rotation

If either arm was tight, you’re more likely to experience:

• Shoulder pain or impingement
• Rotator cuff issues
• Limited range of motion in presses or pull-ups
• Instability or discomfort during training

WHAT TO DO NEXT

If you scored “excellent” — great work!

Just remember, this test doesn’t evaluate strength or stability, which are just as important for bulletproof shoulders.

If you scored average or poor — and you’re not currently addressing it — now’s the time to start.

A great next step is my new program:

-> The 8-Minute Shoulder Fix

It’s a 28-day plan built for men and women 40+ who want to relieve pain, restore mobility, and train hard without limitations.

Just 8–10 minutes a day.
No equipment needed.
Videos and PDFs included.
And it’s on sale this week — with a FREE bonus: the 28-Day Kettlebell Body Revival.

Click here to check it out -> The 8-Minute Shoulder Fix

Talk soon,
– Forest

Today I’ve got a quick-hitting Thor’s Hammer-style kettlebell workout for you that hits strength, conditioning, and mental toughness in just 17 minutes.

17-Minute AMRAP (As Many Reps as Possible)

• Kettlebell Snatch – 60 sec
  → Reps per side is up to you, switch as needed
• Push-ups – 60 sec
  → Regular push-ups, or elevate hands if needed
• Walking KB Goblet Lunges – 60 sec
  → Hold the KB in goblet position at chest height; stay smooth and controlled
• 1-Arm Kettlebell Rows – 60 sec
  → Switch arms halfway through
• Burpees – 60 sec
  → Chest to floor if possible

Rest 60 seconds between rounds.
Complete 3 total rounds.
Your score = total reps completed.

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This is a workout I return to often when I need a full-body reset — and especially when I want to feel like I’ve earned my post-workout meal!

Let me know how many reps you get.
– Forest

PS – Want more workouts like this? You’ll find this one (and a ton more) inside the Thor’s Hammer Strength Challenge, part of my Viking Valor Kettlebell bundle. I’ve got it on sale this week — check it out here if you’re interested -> Viking Valor Kettlebell Bundle

When I first picked up a weight at age 14—nearly 30 years ago—it was all about performance on the football field.

I wanted to get bigger, stronger, faster.

Then, in my 20s, the goal shifted: look good, fill out my sleeves, turn some heads.

By my late 30s, the priorities changed again. These days, it’s about staying strong and athletic without wrecking my joints. It’s about moving well, feeling good, keeping my heart healthy, and having the energy to show up every day.

Kettlebells have been a big part of that journey. But over time, I’ve added other tools too—one of the most powerful being isometrics.

Isometric training has been shown to help:

— Protect your joints
— Speed up recovery
— Improve blood pressure
— Build muscle and strength—without constant wear and tear

That’s why I created Warrior Flow Isometrics.

Here’s a sample workout you can try today:

15-Min Warrior Flow Isometrics Workout

Hold each position for 45 seconds. Rest 15 seconds between moves. Do 3 total rounds.

• Horse Stance Hold – Arms extended. Option: add light weight
• Forearm Plank → High Plank Flow – Alternate every 5 sec
• Skater Squat Hold + Side-to-Side Toe Touches – Stay low, keep control
• Bear Plank Hover → Shoulder Taps – Alternate sides, raise a foot for a challenge
• Skater Squat Hold + Back Toe Touches – Test your balance and control
• Alternating Leg Drops – Hold one leg close to the ground for 5 sec, then switch

*Full video walk-thrus / demos of each move shown in the full program here

The full program includes longer sessions (20–30 mins), and you can use it to supplement your kettlebell workouts—or as a standalone phase when your body needs a reset.

Try Warrior Flow Isometrics here.

Here’s to staying strong, mobile, and pain-free this summer!

– Forest Vance, MS
Corrective Exercise Specialist | 200-Hour RYT
ForestVanceTraining.com

I’ve been getting a lot of questions about the Sober Warrior 30-Day Challenge—so today I’ve got answers plus a 10-minute kettlebell workout to get you moving and feeling strong going into the weekend.

30 DAY SOBER WARRIOR CHALLENGE FAQ

Q: Do I have to give up alcohol forever?
No. This is a 30-day reset. What you do after that is up to you. Most people just want to feel better, sleep better and stop self-sabotaging—and this is a powerful way to do it.

Q: What if I miss a day?
You pick it back up the next day—progress over perfection.

Q: Is this only for people with a “problem” drinking?
Not at all. This is about clarity, performance, recovery, and fat loss. Some people want to cut the fluff and see what they’re capable of. No shame, no labels.

Q: How hard are the workouts?
You can scale them. Walks or yoga if you’re easing in. And if you’re ready for something more structured…

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SAMPLE 10-MIN KETTLEBELL CIRCUIT

Set your timer to go off every 60 seconds. Do as many quality reps as you can of each movement in each 60-second interval. Do two rounds:

1. Two-hand KB swing
2. One-arm KB press (30 seconds per side)
3. KB goblet squat
4. Single-arm KB row (30 seconds per side)
5. Run in place

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Whether you’re here to drop some fat, reclaim your mornings, sleep better or just reset—this challenge gives you the tools and the accountability.

Join the Sober Warrior 30-Day Challenge – we start Monday »

Let’s go!!

– Forest

PS – Not sure if it’s worth it? Try that 10-minute workout, and skip the drinks tonight. See how you feel tomorrow morning. Then imagine stacking 30 of those days in a row!..

Happy 4th of July from FVT Warrior Wellness!

We started the holiday off right with a “Sober Warrior” style KB Boot Camp here at our studio in Lee’s Summit, MO.

Here’s what we did — try it out if you want a mean but straightforward way to clear your head:

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20-minute 4th of July “Sober Warrior” KB Workout

Do as many rounds as possible in :60 of each move. Rest as needed DURING sets to maintain good form. :30 rest between exercises. Do 4 rounds total:

• Goblet Squat (rounds 1–2) → Double KB Front Squat (rounds 3–4)
• Plank Hold w/ Shoulder Taps (rounds 1–2) → Plank Hold w/ Foot Taps (rounds 3–4)
• KB or DB RDLs (rounds 1–2) → RDLs + Weight (rounds 3–4)
• Sit-Ups on Ab Mat (rounds 1–2) → Weighted Sit-Ups (rounds 3–4)
• Run in Place / High Knees (rounds 1–2) → Jumping Jacks (rounds 3–4)

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Why’s today’s KB workout “Sober Warrior” style?

Well, tomorrow is 5 years alcohol-free for me.

The benefits have been clearer thinking, deeper sleep, faster recovery, better workouts, and just a stronger connection to everything that matters.

That’s why, starting Monday, I’m launching a 30-Day Sober Warrior Challenge—and I’d love for you to join me.

You’ll get daily coaching, movement assignments (like today’s sample workout!), spiritual support, and a complete 4-week training and nutrition plan—designed for people who want to see what life (and training) feels like with no alcohol in the mix.

Get the details here -> https://forestvance.lpages.co/30-day-sober-warrior-challenge/

Happy 4th of July!

– Forest
M.S., CPT, Owner – FVT Warrior Wellness
Currently earning my Master’s in Addiction Counseling

When I do nutrition consults — whether it’s with new clients at the gym or online — I always start the same way:

We look at what they’re currently doing.

And more often than not, empty calories are hiding in plain sight.

It could be sugar.
It could be snacking.
It could be late-night eating.
And of course — another huge one is:

Alcohol.

Now, maybe that’s one glass of wine a night.
Maybe it’s a few beers with the guys.
Maybe it’s just the weekend margaritas.

But here’s the deal —
Every drink you have contains anywhere from 100 to 300+ calories…
…and it often leads to eating more, too.

It’s not just a health thing.
It’s a fat loss thing.

If someone is drinking two glasses of wine a night?
That’s an extra 300–400 calories daily.
Do the math, and you’re talking a pound or more per week, just by cutting it.

No extra workouts.
No fancy diet.
Just one change.

I’ve seen it over and over again —
Drop the drinks, and the scale finally starts to move.

Now it doesn’t always work automatically.
Some people swap drinking for something else (like sugar).
But if you stay aware, and swap in the right tools?

It can be the simplest, lowest-effort place to start.

That’s why I created the Sober Warrior 30-Day Challenge.

It’s a high-performance, faith-fueled reset — designed to help you:

— Lose fat
— Sleep better
— Get mentally clear
— Break the cycle of “one too many”

…and do it in a way that feels empowering, not restrictive.

Whether you’re looking to slim down for summer —
Or just want to see how good you could feel without alcohol…

This is your playbook.

We start Monday.

Join here:

-> Sign Up for the 30-day Sober Warrior Challenge

– Forest

PS – Even if alcohol isn’t your thing — I challenge you to take a minute to see where those empty calories might be coming from.

Cut just one of those sources — whether it’s drinks, snacks, or late-night treats — and you could drop 5–10 pounds fast.

I ran the 100-rep kettlebell snatch test and scored better than in years.

I didn’t change the kettlebell. I didn’t add extra volume. I didn’t push harder.

I just cut alcohol for 30 days.

And it made a big difference.

• Better sleep
• Faster recovery
• Less overall inflammation
• Sharper focus in my training

For context: the 100-rep kettlebell snatch test is a classic KB benchmark. It’s 100 reps—usually with a 24kg bell for men / 16kg for women—done in under 5 minutes.

It’s brutal on your grip, lungs, and mental toughness. And it exposes anything that’s off in your recovery, hydration, or sleep.

When I dropped the alcohol, all of those things got better.

I’m coming up on five years alcohol-free this Saturday, July 5th.

And it all started with a simple experiment just like this one.

That’s why I’m putting together a new challenge to help others test it for themselves—just for 30 days.

We’re calling it the Sober Warrior Challenge—and we’re doing it in honor of Dry July.

We kick off this coming Monday, July 7th.

I’ll send you all the details and a link to sign up tomorrow.

But if you’ve been training hard and still not seeing the results you expect…
This might be the missing piece.

Talk tomorrow,

– Forest

I’ve held off on writing this for a while.

But everyone is talking about it.

And it’s time to weigh in.

Here’s the question on a lot of people’s minds:

Should I jump on Ozempic (or Wegovy or Mounjaro) if I’m trying to drop weight fast?

DISCLAIMER: I’m not a doctor, and this isn’t medical advice.

But after 20 years of coaching real people—especially folks over 40 looking to lose 10 to 50 pounds—here’s what I’ve seen:

Where GLP-1 weight-loss drugs can make sense

• Morbid obesity or serious health markers (A1c, blood pressure, joint load)
• Doctor-supervised plan + lifestyle coaching
• Clear exit strategy so you’re not on an injection forever

If that’s you, talk to your physician. For some, it’s life-changing.

The big problems I’m seeing in the real world

1. Side effects and cost: Nausea, muscle loss, unheard-of cravings once you stop, $800+ per month out-of-pocket if insurance won’t cover it—no free ride.
2. “Flabby but smaller” – Because the drug crushes appetite, many people just eat less junk—zero strength training, zero protein focus. Result: same body-fat%, just in a smaller, weaker package. (Not the athletic look you’re reading this newsletter for.)
3. No long-term habits – When the injections stop, hunger roars back—and weight often rebounds. You traded one battle for another.

The kettlebell alternative

What if, instead, you spent the next 28 days on a strength-focused, fat-burning kettlebell plan that:

• Preserves (and builds) muscle – short EDT sessions 3-4×/week keep metabolism humming.
• Teaches sustainable nutrition – my 21-Day Eat-to-Lose plan lets you enjoy real food, no calorie counting.
• Costs $29 once – not $800 every month.
• Leaves you leaner, stronger, and more athletic – not just “smaller.”

That’s precisely what the EDT “Drop-a-Size” Kettlebell Challenge 2.0 is built for.

You’ll also get:

• EDT 1.0 (a second 28-day program to keep momentum)
• 30-Day Flexibility Challenge to move and feel better
• Private coaching group for accountability

-> Ready to drop a pants size, keep the muscle, and skip the injections? Grab your spot here

– Forest

PS – If your doctor says a GLP-1 is medically necessary, that’s between you and them. But if you’re in that 10-30 lb range and want a lean, athletic look, this kettlebell path is the one I’d recommend.

PPS – Summer’s in full force—imagine stepping onto the dock or beach feeling tighter, stronger, and proud of what you see in the mirror. Hit this link, and let’s get to work.

Today at my kettlebell training studio in Lee’s Summit, we kicked off day two of the new KB EDT 2.0 method workouts.

(And this is what makes what I do different—unlike internet gurus who only talk about training, I actually run these workouts in person with real clients… and use them myself.)

After Monday’s session, the group rolled in today saying they were sore, really sore.

Not surprised. EDT (Escalating Density Training) looks simple on the surface… but it hits hard.

This method helps you get more work done in less time. It improves conditioning, torches fat, and builds muscle as a side effect—without pounding your joints.

Now, I’ve taken what’s worked for years… and leveled it up.

Try a Free Sample from the EDT 2.0 Program:

Part 1 – 7-Minute AMRAP

• 10 alternating reverse KB goblet lunges (per leg)
• 10 recline rows, or max pull-ups (leave one in the tank), or 10 single-arm KB rows per side

Part 2 – 7-Minute AMRAP

• 15 two-arm KB swings (beginner) OR 8 one-arm swings/side (intermediate) OR 8 snatches/side (advanced)
• 10 push-ups OR feet-elevated push-ups

Part 3 – 7-Minute AMRAP

• 12 KB towel curls
• 10 KB halo + tricep extensions
• 30 jumping jacks

*Traditional EDT blocks are 12–15 minutes, but I’ve adapted them to kettlebell training with fast-paced 7-minute rounds. Pick weights at ~70-75% effort. Aim for 3+ rounds per block—progress each week by increasing total volume.

If you like this and want to train this way for 28 days straight?

My Kettlebell EDT 2.0 Challenge is open now.

We combine innovative training, a dead-simple nutrition plan, and built-in accountability to help you drop up to one full clothes size in 28 days.

Sign up now and get:

• The full 28-day training plan
• Simple fat-loss meal guide
• Private group coaching + support
• Bonus #1 – Eat to Lose 21-Day Power Plan
• Bonus #2 – 30-Day Flexibility Challenge
• Bonus #3 – KB EDT 1.0 (a second month of programming)

-> Click here to join the challenge now

– Forest and the Team at FVT Warrior Wellness

PS – If your current workouts and meal plan aren’t working, it’s probably not you—it’s the strategy. This challenge gives you the training, nutrition, and coaching all in one.

PPS – Imagine what it would feel like to drop a size, feel stronger, and move better in just 4 weeks. Don’t wait—spots are going fast.

-> Click here to grab your spot

Got a good one for you today.

This is a sample routine from PreHab Revolution, the full four—week plan I’m giving away FREE right now when you sign up for The 8-Minute Hip Fix.

It’s a low-impact, bodyweight-only circuit that targets your hips, glutes, and core — built to improve movement, reduce pain, and build strength where it counts.

You can do it today. Shouldn’t take more than 15-20 minutes total:

PreHab Hip + Core Circuit (2x/week)

Warm-Up:

• Glute Bridge x 10
• 90/90 Hip Rotation x 5 each side
• Bird Dog x 8 each side
• World’s Greatest Stretch x 3 each side
  → Move through once, slow and controlled.

Main Circuit:

• Reverse Lunge to Knee Drive x 8 each side
• Side Plank with Reach-Through x 6 each side
• Single-Leg Glute Bridge x 8 each side
• Deadbug x 10
  → No rest between moves. Rest 45 sec. Repeat 2–3 rounds.

Finisher (Optional):

• Bear Crawl x 20 yards
• KB or BW Suitcase Carry x 30 sec per side (or heavy object)
• Wall Sit x 45 sec
  → Repeat 1–2 rounds

Try it and let me know how it goes.

Then — if you want the full PreHab Revolution plan (plus the 8-Minute Hip Fix) — grab it while the bonus is still available:

-> Grab it now – PreHab bonus ends soon

– Forest
Corrective Exercise Specialist
FVT Personal Training