What is the biggest mistake I see people over 50 make with kettlebells?

They try to train like they’re 25.

Here’s what I mean:

At 25, you could do back-to-back high-intensity workouts and bounce back overnight. Your joints could handle whatever you threw at them.

At 50+? Your body needs a completely different approach:

Recovery: You can work out every other day, but be smart about it. Push hard with your kettlebell strength work, then alternate with conditioning or mobility days. Don’t go heavy every single session.

Joint prep: Always start with something specific to get you ready for the work ahead. If you’re doing swings and hinges, prep those movement patterns. Heavy upper body day? Make sure your shoulders are warmed up first.

Progression: Start with appropriate progressions for YOUR current fitness level, then slowly work up. Your connective tissue needs time to adapt – rushing this is where injuries happen.

Movement quality: Perfect form beats sloppy every time. I’d rather see you do fewer reps with great technique than high volume with bad form. You’ll get more results AND reduce injury risk.

By the way, we cover all of this in “The Kettlebell Revolution for People Over 50“.

You see, most kettlebell programs are designed by 30-something trainers who think “harder = better.” But I created this program to works WITH your body, not against it.

You can still grab it at the original pricing before time runs out. But more importantly, click here to see exactly how the Over 50 KB Revolution approach is different from those “beast mode” programs that leave you sore for a week.

-Forest Vance – Over 50 Kettlebell Expert

Quick story for you today and a warm-up you can steal.

Over the last 30 years, I’ve done a lot of things that’ve beaten my shoulders up—15 years of contact sports, 30+ years of lifting weights, and a good chunk of time in the last decade doing everything from grueling Kettlebell cert weekends to Spartan races to powerlifting comps.

One of the turning points was about five years ago, when I tore my pec and had to get surgery. That rehab process left me hesitant to do a lot of the things I used to love—heavy kettlebell pressing, snatches, barbell benching. And it became really clear: what had always worked before, wasn’t working anymore.

So I went back to the drawing board. I already had my Master’s in Human Movement with a post-rehab focus. I’d dabbled in yoga during my football days. But I really dove back into that world—corrective exercise, movement prep, mobility work—and never looked back.

I even completed my 200-hour yoga teacher training last year to deepen my understanding and sharpen my own practice.

And all of that came together in the program I call the 8-Minute Shoulder Fix.

It’s a 28-day plan, and it’s honestly just a really solid, structured shoulder-focused daily stretch, mobility, and strengthening program that helps you build healthier, more mobile, pain-free shoulders over time.

I actually did this exact protocol leading up to a weeklong yoga training earlier this year. I thought I’d be the stiffest guy in the room, especially in my shoulders and thoracic spine. But after doing this daily for a month beforehand… I held my own.

Same thing after pec rehab. Once I was cleared, I used these movements to rebuild my strength. Eventually, I got back to pressing and benching what I was doing before the tear—and even entered a powerlifting meet last year.

Here’s a 5–7 Minute Shoulder Warm-Up I’d recommend before kettlebell pressing, barbell benching, snatching, or overhead work:

1. Wall Slides – 1×10
   Opens up the thoracic spine and activates upward rotation.
2. Band Pull-Aparts – 2×15
   Fires up the posterior shoulder and mid-back.
3. Bottoms-Up KB Carry – 2×20 yards per arm
   Great for rotator cuff activation and shoulder stability.
4. Kettlebell Halos – 2×8 each direction
   Mobilizes the joint and preps for multi-plane motion.
5. Dead Hangs – 2×15-30 seconds (if shoulders allow)
   Opens up the shoulders, builds grip and stability.
6. Arm Bar or Open Book Stretch – 30 seconds/side
   Releases the anterior shoulder and improves thoracic rotation.

Optional: Add light Turkish Get-Ups (1-2 reps per side) if you want to integrate everything.

Try that before your next pressing workout. You’ll feel the difference. And if you want a full 28-day plan with follow-along videos and PDFs to guide you through it—check out the 8-Minute Shoulder Fix here:

-> 8-Minute Shoulder Fix

The special launch price is ending, but it’s still an absolute steal for what you get. And after today, this’ll be the last time I’ll be talking about it for a while.

So if you’ve got shoulder issues—or you want to avoid them—this is a great place to start.

Peace out, and have a great day!

— Forest Vance, MS
Certified Corrective Exercise Specialist
200-Hour RYT
Former Pro Football Player
KettlebellBasics.net

Do your shoulders ever bother you?

If you’re anything like me—and most of the people I coach who are 40 and up—you’ve probably dealt with some nagging shoulder pain. Maybe you’ve even had to skip pressing movements, kettlebell snatches, or push-ups because of it.

And you’re not alone.

*Want the full plan? Check out the 8-Minute Shoulder Fix here.

Over 40% of all resistance training injuries involve the shoulder. That makes it the most commonly injured area in the gym.

And that stat only includes people who went to the doctor.

If you’ve got a low-grade shoulder ache and you’re just pushing through it, you might be heading toward something more serious unless you take steps to fix it.

Here are 4 key strategies I use (and include in my new 8-Minute Shoulder Fix program) to help avoid shoulder pain:

1. Don’t just stretch — mobilize.
   Most people think stretching is the answer. But mobility-focused movement sequences are another key part of creating change in the shoulder joint and surrounding tissue.
2. Fix your posture.
   Slouched posture and tight upper traps cause a chain reaction that stresses the shoulders. You’ve got to retrain those postural muscles and open up your upper back.
3. Improve shoulder stability.
   This one made a huge difference for me. It’s not just about being flexible — it’s about controlling the shoulder joint under load and in motion.
4. Keep it simple and consistent.
   The key is doing something that fits into your life. You don’t need 45 minutes a day. You need a plan you can stick with — and that’s why I made it just 8–10 minutes.

Want the full plan?

Check out the 8-Minute Shoulder Fix here.

It’s a 28-day program designed for people 40 and up who want to relieve shoulder pain, restore mobility, and train without limitations.

It includes video demos, PDF guides, daily routines, and a progress tracker — plus I’m including my 28-Day Kettlebell Body Revival plan for free this week when you grab your copy.

If you’re serious about training pain-free and staying strong for the long haul, this is the place to start.

Go here to get it now -> the 8-Minute Shoulder Fix

Talk soon,

Forest Vance, MS
Certified Corrective Exercise Specialist
KettlebellBasics.net

PS – I dealt with shoulder pain for years. I tried just about everything. What finally worked was putting together a smart, consistent routine like this — and sticking to it. If you’re ready to fix it for good, grab the plan this week while it’s still on sale -> the 8-Minute Shoulder Fix

Do you deal with nagging shoulder pain?

While shoulder issues can come from a variety of causes, one of the most common culprits I’ve seen—especially in people 40+ who train hard—is tightness in the posterior capsule.

Here’s what’s happening:

The rotator cuff muscles in the rear of your shoulder wrap around the joint and attach to your upper arm. When these muscles get tight, they pull your shoulder forward and down over time.

This leads to chronic tension, poor shoulder mechanics, and a much higher risk of impingement—especially when pressing overhead or even doing bodyweight moves like push-ups.

If this sounds familiar, I’ve got something simple but powerful for you to try:

EAGLE ARMS STRETCH

This stretch is one of my go-tos for tight, painful shoulders. Most people haven’t tried it—and it works wonders when done consistently.

Here’s how to do it:

1. Start in a seated or standing position with your spine tall and shoulders relaxed.
2. Extend both arms straight in front of you at shoulder height.
3. Cross your right arm under your left arm at the elbows.
4. Bend both elbows so your forearms point up.
5. Try to wrap your forearms around each other and bring your palms to touch (or the backs of your hands, if your palms won’t touch).
6. Lift your elbows slightly so they’re in line with your shoulders.
7. Draw your forearms away from your face while keeping your shoulders down.
8. Breathe deeply and hold for 20–30 seconds. Repeat on the other side.

Modifications:

Chair Support: You can do this seated in a chair with your back supported for more stability.

Beginner Option: If a full wrap isn’t available, cross the arms and press the backs of your hands together or grab opposite shoulders.

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If your shoulders are feeling tight, sore, or unstable—I highly recommend incorporating this stretch into your routine for the next two weeks and seeing how you feel.

And if you want a complete, step-by-step system to relieve pain, restore mobility, and bulletproof your shoulders?

-> Check out the 8-Minute Shoulder Fix — on sale this week only.

This 28-day plan gives you:

• Follow-along videos + PDF guides
• Simple 8–10 minute daily routines
• Progress tracking so you can see results
• AND a free bonus: the 28-Day Kettlebell Body Revival Plan

-> Click here to get the 8-Minute Shoulder Fix now

Stay strong and pain-free,

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – This isn’t physical therapy, and it’s not yoga class. It’s a fast, effective mobility + strength solution for men and women 40+ who want to move better and keep training hard without breaking down.

If that’s you, go here now -> Click here to get the 8-Minute Shoulder Fix now

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.