30 Day Performance Nutrition Diet (sample day)

My “30 Day Performance Nutrition Diet” is designed to help you lose belly fat, get WAY more energy, and build the clean eating foundation and habits you need for long-term success.

It’s available now as part of the FVT Ultimate Abs Challenge - so I thought it’d be a good time to share a sample day from the plan with you.

Important to note that the actual PORTIONS are going to vary depending on the individual. This is just intended to give you an idea of how EASY is really is to clean
up your eating and re-gain CONTROL of your weight and overall fitness level:


30 Day Performance Nutrition Diet – sample day


– hemp or other veggie-based protein powder
– frozen carrots
– frozen mangos
– banana
– coconut butter

photo 1


– burrito bowl from Chipolte – with double chicken, fajita veggies, guac, pico de gallo, hot salsa, and lettuce



– almonds
– baby carrots
– apple

carrots and almonds


– beef patty
– pinto beans
– mixed greens

photo 2



There you go. Not as bad as you thought, right? ;)

AND … after eating this way for 30 days … you’re going to be pounds lighter, have WAY more energy, and have built the foundation and habits you need for long-term

Have a great weekend, and talk soon -

- Forest

PS - Discount on my new 30 Day Performance Nutrition Diet (as part of the FVT Ultimate Abs Challenge package) ends Monday night – grab your copy at the link below:

=> FVT Ultimate Abs Challenge – includes the 30 Day Performance Nutrition Diet!

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Full “30 Days to Abs” Program (workouts + meal plan)

For years, the generally accepted way to train your abs was with crunches, sit ups, leg lifts, etc.

A lot of folks (you?) still do some of these movements in their routine in some shape or form.

I’m here to say, the results are in. STOP doing crunches and sit ups, etc – COMPLETELY. You will save your back and get a stronger, more defined midsection as a

The BEST way to train your abs is with total-body, “functional” movements.

Now you likely have heard this advice before … but what exactly does this MEAN? What ARE the best exercises workouts you can use to train your abs? And exactly HOW
do you incorporate this type of training into your routine?

And what about your DIET … if we’re being real, the BIGGEST factor in getting that lean, strong, defined midsection you’re after?

That’s why I’ve created …

=> The FVT 30 Day Ultimate Abs Challenge

This program is designed with one thing in mind – helping you get a leaner, stronger, more defined midsection in 30 days.

Now a quick disclaimer – I am NOT a fitness model, nor do I claim to have twelve-pack abs. I maintain a reasonable level of leanness – between about 10% and 13% body
fat – depending on what I have going on, and what I’m training for – year round.

HOWEVER … I have managed to lose over 70 pounds, and KEEP it off for almost 10 years … so the methods in this program REALLY WORK for normal people.

AND, the methods in this program are not only for SHOW, but also for GO. You’ll have abs that not only LOOK good, but that PERFORM!

The “Ultimate Abs Challenge” package includes:

1 – Total Body Abdominal Annihilation

The BEST kettlebell and bodyweight exercises to give you a strong, lean, and defined set of abs! Just three of these short workouts per week – added on to your
current routine – and you’ll see noticeable changes in just 30 days.

2 – The FVT 30 Day Performance Nutrition Challenge Meal PlanThis is a BRAND NEW and NEVER BEFORE RELEASED program – we put it together originally as part of our 30 Day Performance Nutrition Challenge at our Sacramento, CA gym … folks experienced some AMAZING results with it … and I decided to make it available as part of the “FVT Ultimate Abs Challenge” package.

3 – 30 days of access to my “workout of the month” archives … so you’ll have everything you would possibly need to transform your midsection in 30 days.

More info and get started here:

=> The FVT 30 Day Ultimate Abs Challenge

That’s it for now. Got lots more great ab training – related content coming your way in the next few days … but wanted to get you the heads up on this new abs Challenge, so pumped for it!!

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Announcements, Diet, Workout | Leave a comment

“Ultimate Athlete” Training Secret

Today I have an article for you from my friend Max Shank.

The Progressive Calisthenics Cert I attended recently was actually held at Max’s gym, and I also spent some time and learned from him last year as well when he held and led the RKC II at his facility.

Max is a super knowledgeable dude, and he walks the walk for SURE. You can see a few pics of him doing some CRAZY feats of athleticism on his website at the link below.

Enjoy today’s article!

And check out Max’s website and training program, called “Ultimate Athleticism“, HERE.

- Forest


Building the Ultimate Athlete
by Max Shank, author, Ultimate Athleticism

Athleticism is a well contested idea. Many people have their own opinion of what is important, and even more so how to acquire athleticism.

Some folks would argue that speed makes an athlete.

Others will say strength.

A few will say flexibility.

Many would argue that endurance is the ultimate.

The truth is that you need to acquire all of these traits to become the Ultimate Athlete, but the order in which you acquire these traits may be the most important
piece of the puzzle that most people are missing.

In order to become a highly functioning athletic machine you must first lay a solid foundation of movement quality. This is comprised of your flexibility and
coordination. It MUST be acquired first or you will be laying other traits on top of a faulty system. Think shooting a cannon from a canoe.

The next trait is strength. Once a person is moving optimally it is time to simply load up those movements with weights or by using leverage. This continues to
strengthen connective tissues, making the athlete more resilient.

The next trait is speed. It is generally unsafe to move at high speeds if one has not first laid a solid foundation of movement quality and strength underneath it.
Moving at high speeds is one of the hallmarks of an excellent athlete and, with the prerequisites listed above, can be achieved safely and improved quickly.

The last, but not least important trait is endurance. Endurance is generally the easiest trait to acquire and improve (or lose) in the shortest amount of time. It,
along with speed, are the most damaging if done without a solid foundation of movement and strength.

Let the pyramid be your guide. Focus on laying a solid foundation and building from the bottom up. You will be rewarded with speed and strength that never quit and a
body capable of withstanding any stressors that can be thrown at it.

- Max Shank
Author, Ultimate Athleticism

While others make getting strong and athletic complicated, Max boils it down to a few simple drills and then provides a ton of progressions and regressions for each.
It includes Over 200 pages of exercises, program design, workouts and more. This book is a must have for any strength enthusiast. Learn more at the link below:

=> Ultimate Athleticism

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How to Use Weekend “Fun Food” to Speed Up Fat Loss (3 tricks)

If you do great during the week with your diet … but sabotage yourself every weekend … I got good news for ya.

Your weekend “fun food” can actually speed up fat loss!

The concept is called “diet intervals”.

See, every fitness expert out there talks about how you must cut 500 calories or more from your diet each day to lose fat.

For most people, this is easier during the week – Monday through Friday – because you’re in your regular routine. You’re busy, you’re focused – and this makes it more do-able.

But then the weekend comes … and you’re OUT of your regular routine. You had a stressful week, and you don’t want to think about dieting … because, frankly, “dieting” is exhausting too!

So today, I got three tricks for you to use “diet intervals” for the easiest diet plan of 2015:

1 – Look at weekly, NOT daily, calorie intake

No matter how you slice it, the reality is that you MUST have a calorie deficit to lose fat.

You can do this daily … but wouldn’t it be easier if you set yourself free on the weekends, the three days you find it most difficult to “diet”?

Then, you could focus Monday – Thursday … and the end result would be the same (two to three pounds of fat loss per week) … but likely WAY easier to stick to.

=> How to Use Weekend “Fun Food” to Speed Up Fat Loss

2 – Avoid cheat days 

When it comes to most diets that allow for a “cheat day”, many folks end up BINGE eating, trying to get it all in. And it makes sense … you won’t be “allowed” to eat your favorite foods for another week!

Plus you end up feeling bad about it afterwards, which kinda defeats the whole purpose of having a cheat day in the first place.

Instead, spread your rewards and favorite foods over the span of THREE days.

For example:

– Friday night – pizza
– Saturday night – ice cream
– Sunday – your favorite burger joint

You’ll end up actually eating LESS – AND knowing you have the entire weekend to enjoy your favorite foods!

=> See how you can enjoy your weekends AND still lose up to three pounds per week here

3 – Use shorts “bursts” for your diet, just like exercise

The idea here is pretty simple – you go “hard” Monday – Thursday.

This is NOT starving yourself or anything like that … it means stick to eating fats, proteins and carbs in a way that triggers the release of stored fat.

When you do this after a reward weekend, it is actual ideal because your leptin levels (the hormones that burn fat) will actually be at their HIGHEST, and will last about four days.

Then when Friday hits, you “reset” your leptin levels again (but not all in one day). You get to increase your leptin levels the entire weekend, but without the binging!

To sum up, if you’re looking to lose fat while still enjoying your weekend “fun” foods, this is a great approach for you. For a detailed plan and approach on exactly how to set this up, click the link below:

=> EASIEST diet of 2015 – get the weekends off!

Thanks for reading, train hard, and talk soon -

- Forest Vance
Certified Fitness Nutrition Coach

Posted in Diet | Leave a comment

Are You a Cook or a Chef?

I remember when I was about 21 years old and going into my last season of college football.

I had been training myself for a good five or six years at that point, and thought I really knew it all when it came to training – ha! ;)

So I decided to write my OWN workout for the summer to get ready for the season, instead of following the one our strength and conditioning coach put together for us.
I was trying to be a CHEF, and “create my own”.

Without going too far into the details of program design for this specific situation, the workout I put together was much more bodybuilding focused, vs the one he
designed for us was specific to getting better at football … which, obviously, was what I needed at the time.

I had a good senior year and ended up getting picked up by Green Bay in the spring … but I know I probably could have been in a little better shape and had a little
more of an edge had I followed the wisdom of our coach who had the formal training AND experience to know what was best for me and my specific situation.


I should have been a COOK, and just followed his time-tested, research-backed “recipe”.

And I suggest that YOU do the same.

(BTW – I did not come up with this “cook or a chef” analogy myself – shout out to Mike Robertson who used it in a presentation at an event I attended a couple of years
ago. Got to give credit where it’s due!)

A cook can follow a recipe and end up with a decent finished product.

A chef can put together different ingredients into their own creation and make a very tasty meal.

So when it comes to your training – are you a cook, or are you a chef?

If you want to be a chef, and get a more formal education – training certifications, a degree in a related field like Exercise Science – and get the experience by
training yourself and eventually others of all different goals, body types, injury histories, etc – go for it!

But if not, if you just want to get the best results and minimize the time investment, be a cook. Follow a program that is designed for your goals, NOT by yourself,
but by a pro.

You can go with one that is pre-written for a specific goal. I have several on my website if you are looking for one – head over and take a look.

Or, if you are very serious, want the fastest results in the least amount of time, and want something totally customized, you could go with something like my Elite
Coaching program (details at the bottom of this message).

Bottom line is, whatever route you choose, the main point of today’s message is to make you think a bit – and hopefully get faster and better results from your
training efforts!

Have a great day, and talk soon -

- Forest Vance, MS, RKC II

PS - Details on the FVT Elite Online Coaching program mentioned above:

1 – There is a LIMIT to how many people I can accept into the program. This is time – intensive for me (obviously) and so I can only help so many people in this
capacity. I can only work with 10 folks at any one time.

2 – We are looking for folks who want to gain lean muscle, lose body fat, and feel great. 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 :)

3 – Each month, you will get a detailed, personalized four week program to follow.

4 – Each month, you’ll also get a personalized nutrition plan based on your current physical state as well as your goals.

5 – You’ll get access to any and all of my programs you need and / or want to help you reach your goals faster

6 – The price will be fair, actually reasonable compared to comparable online coaching programs … and less than training with me in a one on one capcity in person
… but it will NOT be cheap. This is for serious people only.

7 – It’s a 90 day commitment (3 month minimum)

On acceptance to the program, you’ll get assessment forms from me to fill out … then I’ll get working on your personalized workout and nutrition program and have it
over to you ASAP so you can get started!!

I will require that you check in at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and
answer each week) … but you can email any time you have a question.

Again, as much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people at any one time in my online coaching program. It’s time
intensive, and I will be designing customized programs for each person … so that’s all I can handle to start. And it’ll be first come first serve … so once those
10 spots are filled, that’s gonna be it. I won’t be able to take any more online coaching clients for likely several months.

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 FVT Online Coaching Program

Posted in Miscelany, Motivational | Leave a comment

27 Most Powerful Body Transformation Habits (plus personal story)

If you want to reach your ultimate body transformation goals, at the end of the day, it comes down to your habits.

Good ones or bad ones will make you or break you.

Quick personal story as an example.  I had gotten into the habit over the last six months or so of having a beer or two, most nights of the week.

I started doing it to relax when I would get home after many times starting the day at 445am, and not finishing off at work until 715 or so at night.

(That turns out to be a bad idea in itself, having a drink to wind down at night … the exact reasons why we can talk about another day.)

Anyway, I am trying to get into top shape for the Progressive Calisthenics Certification in a couple of weeks that I am attending in San Diego … and not only that, I
just wanted to NOT drink a drop of alcohol for 21 days, just to see how it went.

It was something that started with a drink or two every other night … and slowly progressed to almost every night. And something about that, I just really didn’t
like that much.

I am now 10 days in (had my last drink on New Year’s Eve) with NO alcohol … and I feel great!

I also have lost three pounds which is a nice bonus ;)

I will probably go back to having a beer or two, two or three nights per week after the PCC … but I share this with you because this was a habit I needed to break if
I was going to reach my body transformation goal.

The “useless” extra calories … plus I guess just the lack of discipline that went along with the whole thing … was not conducive to what I am trying to accomplish
with my health and fitness.


The last few days I’ve been talking about a book – by my friend Tyler Bramlett – all about “27 Body Transformation Habits YOU Can’t Ignore” …

So I contacted Tyler to ask if I could give you a sneak peak into 5 of the habits that he thinks are the most important.

He replied with a list of all 27!

Check it out:

- Drink Enough Water
-Eat Your Veggies
-Eat Protein For Breakfast
-Work On Building A Strong Digestion
-Get Your Sleep
-Breathe Deeply
-Read Your Daily Affirmation With Gratitude
-Walk Every Day
-Do Some Exercise
-Get Some Sunshine
-Touch The Earth
-Use Cold Water Therapy
-Make Sure You Laugh
-Read Something
-Avoid Obesogens
-Kick Your Heels Up And Have A Cheat Meal
-Try Or Learn Something New
-Spend Some Time Alone Doing Something You Love
-Spend Some Time Socializing With Your Friends Or Family
-Go Outside And Play
-Measure Your Success
-Do A Selfless Act For Someone Else
-Identify Where You Are Currently At And What Works
-Set Or Adjust Your Goals
-Create A Plan For The Next Month
-Create A New Daily Affirmation That Focuses On Your Plan
-Do Something To Take Care Of Yourself
-His instructions are to pick the 5 that you aren’t currently doing and work on making them a habit. Once you master those 5, pick 5 more and keep going!

This list is a great start, and a basic outline … but if you REALLY want to “rebuild” your habits in 2015 … then I highly recommend you pick up the full book,
videos, audios and habit forming checklists that you get with the 27 Body Transformation Habits Book for $30 OFF by CLICKING HERE.

Tyler really did design an easy to use system complete with checklists and forms for the daily, weekly and monthly habits that you can use to transform your body and
life in 2015!

And, like I said, it’s currently $30 off. Here’s the link for you one more time…

=> Get The 27 Body Transformation Habits ($30 Off Through This Link)

Let’s make some positive change this year together and make it the best one yet!!

Thanks for reading, and talk soon -

- Forest Vance, MS, RKC II

Posted in Miscelany, Motivational | Leave a comment

“Ideal” Arm / Waist Measurement Formula

This is kind of cool.

Matt Marshall – author of How To Build A Classic Physique – has a section in his book that actually shows you EXACTLY what stats and measurements you need to achieve
in order to get a “classic physique.”

What is a “classic physique?”

Well, if you check out this info page you’ll see plenty of examples.

But basically it’s a lean, muscular and athletic physique like the athletes and bodybuilders of long ago. NOT like today’s bloated bodybuilders who can barely get up
a flight of stairs without hacking up a lung.

Anyway, if you want to get a classic physique Matt has a formula for figuring out how much muscle you need to gain or how much fat you need to lose to achieve the
classic ideal.

Here it is:

Step #1) Measure your wrist.
Step #2) Add 10 inches to your wrist measurement to get your ideal arm size.
Step #3) Double the result from step #2, and then subtract 2 inches to get your ideal waist size.

So… if your wrist measures 7 inches around in Step #1, then your ideal arm size will be 17 inches. (7 +10= 17).

If we double that (17×2 = 34) and then subtract 2 inches (34-2) we get 32 inches.

So if your wrist measures 7 inches around, you need to strive for a 17 inch arm paired with a 32 inch waist to achieve what’s known as a “classic physique.”

Pretty cool, eh? Definitely gives you a “hard target” to work for.

If you’re interested in Matt’s system for building a classic physique, check it out right away HERE, as the special discount price is set to expire shortly. I give it my highest recommendation! ;)

- Forest Vance

PS - Just in case you missed yesterday’s article on “How to Build a Classic Physique”, you can check that out here

PPS - If you are interested in discovering how to build a lean, muscular and athletic physique WITHOUT drugs, then you’ll def want to give this a look:

=> How To Build A Classic Physique By Matt Marshall

Posted in Miscelany | Leave a comment

How to Build a “Classic” Physique

I got a review copy of a book from a new friend of mine, Matt Marshall, called “How to Build a Classic Physique.”

This book is innovative, surprising, groundbreaking, even a bit radical!

Matt talks about diet and training techniques used by old-time strongmen to build muscle … WAY before the invention of steroids … that got them physiques like the one pictured above.

He speaks of things like:

– Eating late and skipping meals, on PURPOSE
– How drinking alcohol, eating fatty foods and red meat can actually HELP you reach your goals
– NOT wearing sunscreen when you go out in the sun

And many other controversial ideas and concepts.

I wanted to share a short section of the book with you that resonated with me – let me know what you think:


Excerpt from:
How to Build a Classic Physique
by Matt Marshall

” … if research tells us that pre-historic man lived long, healthy lives – free of modern diseases – and if our genetic foundation is still nearly identical to these
early day humans … then doesn’t it make perfect sense that we should do our best to imitate their diet and lifestyle?

Using the “day in the life” example from above, here are few characteristics of modern man that we can strive to imitate:

1 – They got plenty of sleep

With no artificial light or technological distractions, early man slept when it was dark and probably napped frequently as well.

2 – They did plenty of walking

While we spend much of our time slumped at a desk or glued to the couch, early man walked to get around.

3 – They sprinted daily

Sprinting is one the single best activities you can do for health and fitness. And clearly early man spent plenty of time sprinting.

4 – They lifted heavy things

Put a big rock in the middle of a group of young men and in just a few seconds an impromptu weightlifting competition will break out. So it’s easy to see how
prehistoric man would find ways to lift heavy things during the day.

5 – They push/pulled/dragged heavy things

This is another great conditioning exercise and clearly early man did his share of pushing, pulling and dragging.

6 – They ate a high fat, moderate protein, low carbohydrate diet

They had little stress. Sure, there were tiger attacks, food shortages and wars with other tribes. But they didn’t have the kind of day-in day-out round-the-clock
gnawing stress we deal with today.”


Great stuff. I agree with what Matt is saying here 100%.

In his book, “How to Build a Classic Physique”, he lays out his somewhat controversial, but VERY effective, training, nutrition, and lifestyle plan, based on the principles above.

=> Learn How to Build a Classic Physique here

At least check out what Matt has to say at the link above – I think you’ll be pleasantly surprised!

That’s it for today.  Train hard, and talk soon -

- Forest Vance

PS - Matt has set up a special deal on his book for FVT newsletter readers, and you can get the discount on THIS page … but it’ll only be up through Friday night, so
pop over grab your copy now if you want the best deal! ;)

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Barbell Back Squat Technique Tips

Barbell back squats ROCK for getting big and strong.

For putting on RAPID mass – not just in the lower body, but on your ENTIRE frame – they are hard to beat.

They were a staple of my personal training program for years. I did a set of 15 with 405, and over 600 pounds for a single in my prime.

I say this not to brag, but to qualify myself for giving you training advice on the movement ;)

Nowadays I blend basic barbell lifts with KBs and body weight training for the best of ALL worlds … but I feel that folks who have the mobility and strength to handle back squats, and whose goals include strength and mass, should include back squats in their programming at least some of the time.

In today’s video I share some basic technique tips that will help you keep the exercise safe, while at the same time allowing you to handle maximum weight, and get the most training effect from it that you possibly can:

If you enjoy this video, be sure to sign up for the FVT Newsletter if you haven’t yet … and grab your copy of my Beginner’s Guide to KB Training … by dropping your
name and best email into the box at the upper right of the page!

Train hard, and talk soon -

- Forest Vance, MS, RKC II

PS - My new Barbell / Kettlebell Hybrid Training 2.0 program is almost finished … keep an eye on your inbox for details …

Posted in Videos, Workout | Leave a comment

“Mad Monday” 8 Minute Jump Rope Workout

Boy, got a crazy day today. LOTS going on at FVT.

I always do what I can though to get some kind of workout in, no matter how crazy the schedule gets.

Real quick, before we get to the workout … final reminder on the Ultimate Fitness Bundle – just a few more hours to pick it up:

=> Grab your copy of the Ultimate Fitness Bundle here now

LOTS of FVT Newsletter subscribers have grabbed this and we’re getting some great feedback alreay … I have been going through the bundle content over the last week myself and am BLOWN away … it’s legit. And this is a special deal that’s availble only for one more day – so it won’t be available for purchase at all after tomorrow. If you’ve been thinking about getting it but haven’t pulled the trigger yet, now’s the time.

Okay, on to the workout for the day. One of my favorite ways to get an efficient and effective conditioning session in when I’m pressed for time – besides KB training of course ;) – is by jumping rope.

I don’t just randomly jump rope though. I always have a specific plan, so that I can get the most work done in the least amount of time.

Here’s what I’ll be doing today:

“Mad Monday” 8 Minute Jump Rope Workout
by Funk Roberts – co-creator, the Ultimate Fitness Bundle

– regular jump rope – 1 minute
– single foot jump – 30 seconds per leg
– jump rope heel toe – 1 minute
– scissor jumps – 1 minute
– high knees – 1 minute
– butt kicks – 1 minute
– alternating knee ups – 1 minute
– forward-back sprints – 1 minute

(optional, for a 16 min workout if you have time) rest one minute and repeat

See the video on how to do the workout here

Screen Shot 2014-10-29 at 8.44.11 PM

Give that one a go today, and let me know how you do.

And don’t forget – this is one of hundreds, probably thousands of workout you’ll get when you grab the Ultimate Fitness Bundle by midnight tonight:

=> Grab your copy of the Ultimate Fitness Bundle here now

Have a great day, and talk soon -

- Forest

PS - In case you missed any of the Ultimate Fitness Bundle sample content I posted up over the last week or so:

=> Extreme KB Conditioning Workout

=> What to Eat Before and After Your Workout

=> No BS Way to ABS

Posted in Videos, Workout | Leave a comment