SMART Goal Setting, Free KB/BW/BB Workouts + the Half Day Diet

I did something REALLY cool with the family today that I think you can use to help you reach YOUR goals – in fitness and in life – much faster, and wanted to share it
with you in today’s message.

See, there is an area in Northern California, close to where we live now, where we want to move to and build our dream home in the near future. Well, today, we drove out there, looked at potential home sites, and then stopped a coffee house in the area and talked, planned, and tried to get very specific about WHEN we will be able to make this happen, HOW we can do it financially, WHAT specific action steps we need to get it done, etc …

We are still at least a couple of years off from making this a reality, but I have full confidence that we’re going to do it.

Now I have been setting written goals for the last 9 years in four areas of my life:

– Personal
– Business / Financial
– Adventure / Toys
– Contribution

And I have a written record of all of it.

It’s AMAZING how the goals I have set each year have almost ALL come true.

I am convniced that a big part of this is using the S.M.A.R.T. system for goal setting.

Here’s how it works:

“S” stands for specific. A general goal would be “get in shape”. A specific goal would say “pick a training plan to follow and do it 3x per week”.

“M” stands for measurable. Ask questions like – how much? how many? how will I know when it’s accomplished?

“A” stands for attainable. When you set out to accomplish something and put your mind to it, to begin to figure out ways to make it happen. I think we are capable of
FAR more than we think we are!

“R” stands for realistic. To be realistic, a goal must represent an objective that you are both willing and able to work towards.

“T” stands for timely. A goal must be grounded with a time frame. Without this, there is no urgency … and this makes it a lot tougher to accomplish what you’ve set out
to do.

So now … you are probably setting some fitness goals for yourself currently … but you may or may not be using this process to do it.

I recommend that, for each goal you set from now on, make sure to go through this process. You’ll be AMAZED at the difference it makes. And your goals that have been
just a dream for so long, before you know it, could very well become a reality!


Now, before sign off for the evening, I have also two things that will actually help you with the specifics of HOW you can reach your fitness goals:

1 - At the beginning of 2014, I came across a method of eating that I didn’t know much about at the time … but it really changed my perspective on what I thought was
true about fat loss dieting.

The whole “eat small six meals per day” thing that I had been following for YEARS – well, this method basically went OPPOSITE of this concept.

The basic idea being that you start off eating a small, low-carb breakfast in the morning, increasing the carb content of your meals over the course of the day … and
your evening meal is your HIGHEST carb meal.

I got great results using this method and it helped me get into absolute peak condition. And this is what Nate Miyaki’s “Half Day Diet” approach is all about.

Learn more about the Half Day Diet here – it’s a new approach that you should give a try!

2 - If you have not had the chance to check out the free fitness giveaway that myself and 6 other fitness friends have put together for you this weekend, here is the link:

=> 7 FREE Fitness Gifts

At the link above, you’ll find free kettlebell workouts, free ab workouts, free fat loss workouts, free follow-along video workouts, and much more!

But, the page is only up for a couple of days – so pop over and grab your freebies while they’re available :)


That’s it for now … enjoy the rest of your day, and talk soon!

- Forest Vance, MS, RKC II, PCC

Posted in Motivational | Leave a comment

[new video] The Deadlift – Common Technique Mistake and How to Avoid It

I am just over two months out from the StrongFirst Lifter cert (I’m going through it as a participant).

One of the cert requirements is a double bodyweight deadlift … I am working hard to hit this number and am almost there … but on the way, I’ve learned a lot about the movement!

And, I’ve gained a nice amount of strength and muscle in the process, which is always good! ;)

One of the most common mistakes I see folks make with the deadlift is trying to “jerk”, or accelerate, the bar off the floor.

You MAY see some advanced lifters do this successfully, but in my opinon the average, non-powerlifter NEVER needs to be doing this, and increases risk of injury from the lift by doing so.

Check out the video below to learn more about this mistake, and for some great cues on how to fix it:

- Forest Vance, MS, RKC II, PCC

PS - We’ve made the FVT Complete Hybrid Barbell Training System available for a short time again … this special package was a HUGE hit last time we offered it for sale, but the honest truth is that it’s so heavily discounted that we can’t offer it at this price on an on-going basis. Details and get 18 weeks worth of “hybrid” barbell training workouts here.

Posted in Videos, Workout | Leave a comment

Why Mike Isn’t Getting Stronger (NOT what you think)

kettlebell carry

Meet “Mike”.

(I’ve changed Mike’s name for privacy purposes, but he is a client that I work with.)

Mike and I have been working together for about five months.

He’s an athletic guy … he played sports in high school, and has been active on and off for most of his life …

His goals when he came to me were to lose body fat, feel great, and be in great overall shape … but also, maybe most important to Mike, and what he was looking for
MY help with, was to get STRONGER.

When it comes to how he did his workouts before we met, he did the standard, bodybuilding – style body part split routine, mixed with some light cardio every once in a
while, for pretty much his entire adult life.

And one of his big frustrations when we started training together, was that he was NOT getting any stronger, doing what he was doing.

He was training fairly consistently, but just seemed to be hitting a plateau on his strength levels. And he couldn’t figure out why.

Turns out, in Mike’s case, it wasn’t just a matter of progressively adding more weight to the bar to get stronger – which was what he thought was all he needed to do
… and was a big part of why he was getting so frustrated.

Mike’s issue was MOBILITY.

He wasn’t moving his body through a full range of motion, efficiently.

In his efforts to get stronger by simply adding more and more weight to the exercises he was doing, what he was actually doing was re-inforcing poor movement patterns
… which was NOT helping his cause … and in fact was causing small injuries and tweaks as well, that were leaving him in pain and halting his progress.

So the solution for Mike was to re-learn how to MOVE properly.

We re-learned the squat movement, for example, and after a couple of weeks working on that, his squat numbers went through the roof.

Same thing happened with Mike’s press. He had super tight shoulders, poor range of motion, etc … so as soon as we were able to clear up some of those issues and
improve the “quality” of the movement, his press got WAAAAYYY easier!

Moral of the story is, if YOUR situation is similar to Mike’s, work on improving your MOVEMENT, and you’ll get stronger as a result.

Foam roll every day. Do joint mobility. Do a warm up before your workouts that’s geared towards hitting some of those “hot spots” like the ankles, hips, shoulders,
core, etc. Use perfect form and don’t cheat reps during your workouts. Follow a program like those in my Complete Hybrid Barbell Training System that are geared not
towards just getting strength and mass at the expense of all else, but more towards strength AND mobility AND total body development, all at the same time.

And remember – a body in motion, stays in motion … so keep moving, keep working, and keep driving towards your ultimate fitness goals!!

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Miscelany, Workout | Leave a comment

How I Lost 64 Pounds in 7 Months (meal plan inside)

Shortly after the end of my football career, I lost 64 pounds over a 7 month period.

fv before and after

Eating like I was still working out four hours per day … in combination with hardly working out at ALL ;) … and I had ballooned up to 310 pounds.

I saw a picture of myself, and was completely disgusted.

Plus, I was just SO tired of lugging around all that extra body weight, and feeling generally like crap.

So I set out a plan for myself … I worked out 6 days per week without fail … and my diet was DAILED.

I planned my food for the week meticulously … I logged my food (and actually had to write it down and look everything up – things were harder in the days before
smart phones and nutrition apps!) … and stuck to the plan until I hit my goal weight.

I more or less put the plan I used to do this into my Performance Nutrition Diet course … but in case you don’t have that, I thought I would share with you a sample
day of eating, and what I actually did to lose the weight.

FYI – now my diet is similar but I have a bit more leeway because I’m just trying to MAINTAIN, rather than get into a DEFICIT and lose. I pretty much do the same
thing, but allow myself a couple more “cheat” meals per week. And that’s actually worked great to KEEP the weight off over the last 11 years.


7AM -

spinach or other greens
apple or banana
splash of whole milk

10AM -

protein powder (I prefer a plant-based one these days, like hemp or pea)
coconut oil
assorted frozen fruit

1PM -

salad w lots of assorted veggies
black / kidney / garbonzo beans
olive oil and vinegar dressing

4PM -

baby carrots

7PM -

assorted veggies
yam or brown rice


Not too bad, right?

I think this plan is very do-able … and most importantly, if you get the portions right and you stick to it, it WORKS.

If you want the full outline of my 30 Day Performance Nutrition meal plan, 7 days of sample meals, and much more, you can get my Performance Nutrition Diet plan FREE
for the next couple of days. Here’s how:

Just grab your copy of Fighter Abs 2.0 through THIS link, email my assistant at, and she’ll send you your free copy of the Performance Nutrition

I wanted to include the program as a bonus to Fighter Abs 2.0 because, well, I feel that diet is SO, SO key when it comes to getting the lean, toned midsection you’re

That’s it for today – train hard, and talk soon!

- Forest Vance
Certified Fitness Nutrition Coach

Posted in Diet, Motivational | Leave a comment

Fighter Abs 2.0 Inside Scoop, and Your Free FVT Bonus

So you’ve probably already been hearing all about Fighter Abs 2.0 today from pretty much everyone in the fitness industry.

I wanted to give you the inside scoop, so that you can know if the program is right for you.

The program is based around just what is says it is – you’ll train like a FIGHTER to get the flat, toned, six-pack ab midsection you desire.

I mean – have you watched one of these fights lately? These guys (and girls!) are RIPPED!

And not only that, their core is also STRONG … they can take punch after punch to the midsection, no problem.

They are doing something different than everyone else.

So the Fighter Abs 2.0 program is based around this concept – and the workouts in it are all about how to get abs, while training like a fighter:

=> Fighter Abs 2.0

Plus, when you order through my recommendation, I’m also going to hook you up with a copy of my Performance Nutrition Diet, FREE:


There is NO denying that DIET plays a huge part in helping you get the flat, lean, and strong midsection you desire.

And this program includes:

– A totally done-for-you diet that’ll have you leaner, stronger, and BETTER in just 30 days.
– A complete 7 day meal plan
– A complete guide to overcoming what I think is the #1 clean eating OBSTACLE
– And much more!

Just grab your copy of Fighter Abs 2.0 through THIS link (or any other link in this message), email my assistant at, and she’ll send you your free copy of the Performance Nutrition Diet!

That’s it for now … back with lots more great content on abs training over the next few days!

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Diet, Workout | Leave a comment

3 Gut Busting Football Conditioning Drills

I have a little secret to share with you today.

We use conditioning drills from my football days in boot camp workouts at FVT quite frequently.

We do this to both physically and mentally challenge our campers, and to take their conditioning and overall fitness to the next level.

Now these drills are TOUGH … but you’ll get a feeling of satisfaction that’s hard to match when you get through them!

If you haven’t done these type of workouts for a while, be sure to start SLOW, and gradually ease up the intensity … if you’re pushing yourself hard, they are very intense.

Also – I drew inspiration from the Superhero Sprints program when creating these workouts … so if you’re interested in a full “zero to hero” 6 week training course on running / sprinting, you can check that out at the link below:

=> Superhero Sprints

Okay – let’s get to the workouts!


3 Gut Busting Football Conditioning Drills

1 – 1/2 Gassers Test

Run the width of a football field and back. That’s one “1/2 gasser”.

The full test consists of 16 1/2 gassers, done under 20 seconds (OL/DL), 18 seconds (LB/TE/DE/QB/P/K) or 16 seconds (DB/WR/RB), with 45 seconds of rest between each.

Start with just 6 or 8 1/2 gassers – trust me, it’ll be plenty! ;) – and work your way up to the full 16 over the course of several weeks of consistent training.

2 – Hill Workout

(courtesy of Dennis Heenan and Sprints for Performance)

Using a hill 30-60 yards in length and after warming up, you are to complete 10 full speed hill srints. Your rest period is the walk down the hill.

Remember: You want to be sprinting FULL SPEED during your sprints. Focus on driving as hard as you can to the top on each round.

3 – Shuttle Sprints + Burpees

– Get two cones and place them about 10 yards apart
– Your work:rest interval will be 30 seconds on, 30 seconds off
– Interval 1 = run back and forth between the cones as fast as you can for 30 seconds
– Interval 2 = run back and forth between the cones as fast as you can for 30 seconds; do a burpee every time you hit ONE of the cones
– Interval 3 = run back and forth between the cones as fast as you can for 30 seconds; do a burpee every time you hit BOTH of the cones
– Interval 4 = run back and forth between the cones as fast as you can for 30 seconds
– Do 1-3 rounds total


There you have three “gut busting” football drills that will both physically and mentally challenge you, and take your conditioning and overall fitness to the next level.

I drew inspiration from the Superhero Sprints program when creating these workouts … so if you’re interested in a full “zero to hero” 6 week training course on running / sprinting, you can check that out at the link below:

=> Superhero Sprints

These drills are TOUGH … but you’ll get a feeling of satisfaction that’s hard to match when you get through them.

So add them into your training routine this week, and let me know it goes for ya!

Thanks, train hard, and talk soon -

- Forest Vance

Posted in Workout | Leave a comment

9 Squat Variations You Should Be Doing [video]

In today’s video, my friend Kate Vidulich, author of 1000 Calorie Accelerators, is going to show you 9 squat variations you should be doing.

The squat is a fantastic exercise, and a staple in most workouts … but once you can do it with good form, you want to make it more challenging by either 1) adding more reps, OR 2) doing more advanced variations on the move … which is where today’s video comes in!

Check out the video below:

9 Squat Variations You Should Be Doing

1 – Prisoner Squat
2 – Sumo Squat
3 – Frog Squat
4 – Curtsey Squat
5 – Goblet Squat
6 – Off-set Squat
7 – Bulgarian Split Squat
8 – Overhead Squat
9 – Pistol Squat

Kate’s new 1000 Calorie Accelerators program has got beginner level, intermediate level, and even elite 1000 calorie workouts to help you boost your metabolism, skyrocket your “afterburn” and accelerate your results … check it out at the link below:

=> 1000 Calorie Accelerators

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Videos, Workout | Leave a comment

The Fat Darrel

We went to the California State Fair last Saturday, and I had one of my all-time FAVORITE sandwiches.  It’s called a “Fat Darrel”:

fat darrel

It’s chicken strips, mozzarella sticks, and french fries on a hoagie roll … and it’s delicious!! :)

Now clearly this is a “cheat” meal … and the reason I manage to stay relatively lean is because I eat clean at least 90% of the time …

AND I also train, pretty hard, 5-6 days a week, week in and week out, without fail.

30 day perf nutr chall 5

They said “you can’t out-train a bad diet” … and I agree … HOWEVER, I think that you CAN out-train an “okay” diet.

And there is a new program called “1000 Calorie Accelerators”, that will help you do just that:

=> 1000 Calorie Accelerators

This program contains workouts that will burn up to 1000 calories in a single shot – so that you can eat a Fat Darrel every once in a while, and feel okay about it.

And the workouts are set up in a specific way, so that you not only burn calories DURING your workout … but you’ll also ignite your metabolism, so you’ll be burning more, even when you’re at rest.

=> These workouts burn up to 1000 calories each

Look – I DO agree that you can’t out-train a bad diet. BUT, I think that with consistent, hard training … done RIGHT … that you can probably enjoy yourself MORE than you think you can – and still get, and stay, pretty darn lean!

=> Learn how to burn up to 1000 calories in a single workout here

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Diet | Leave a comment

Suffering from Estrogen Dominance? (here’s why it’s almost UNAVOIDABLE today!)

If you want to be healthy and get great results in the gym, it comes down to one thing – hormones.

Everything you do – from what you eat, how you sleep, your training itself, and more – will affect your hormones.

If your hormones are in the toilet, you don’t have much hope for ANY of the above. Try as hard as you might, you won’t be able to get stronger.

Any attempts at fat loss will be stalled, as your body can’t let it go.

Your sex drive is diminished, and in many cases for men you’ll suffer from impotence.

ALL from hormone problems.

But if your hormones are optimized, you’ll feel great, have abundant health and energy, enjoy a healthy sex life, and get phenomenal gains from your workouts.

And you see there is a problem today, that’s LEADING to these problems … and that is … estrogen dominance.

Although estrogen is thought of as a woman’s hormone, men have it too – just in smaller quantities. But in both cases, because of the environment we live in, we’re
bombarded with excess estrogen.

Xeno-estrogens from pesticides, chemicals and plastics … phyto-estrogens from soy, hops and flax … metallo-estrogens from heavy metals (like those found in fresh
fish or most tap waters) … and myco-toxins from various funguses that contaminant many foods.

That’s an overload of estrogen!

Made even worse, because it’s the BAD kind of estrogen.

Although you can do your best to eliminate these … and you should … but because its so difficult in the modern age we live in to to do this on a consistent basis,
everyone could use some help.

And there is something that has become popular in the West over the last couple of years – even though its been known about in Chinese Medicine for thousands of years.

It’s the pollen of the pine tree.

The amazing thing about Pine Pollen is it contains phyto-androgens.

Learn more about Pine Pollen here

These substances act like testosterone, DHEA and more within our body. And they work intelligently in helping to support the optimization of hormones within our body.

This has been called THE Superfood of the 21st century, as it can help so many people to work back towards that optimal state of hormones.

Check out the benefits you can get from taking the pine pollen supplement here

Some people may need to go to their doctors and get on hormone replacement therapy.

But that’s expensive and time consuming. Plus, why not try out a natural solution first?

This is an inexpensive and quality source of pine pollen that my friend Logan Christopher of Super Man Herbs hooked me up with.

pine pollen

It’s so awesome I just had to share it with you. For more details on what pine pollen can do for you, go here:

More details on what pine pollen can do for you here

- Forest Vance, MS, RKC II, PCC

Posted in Supps | Leave a comment

20­10 Tabata Ab Workout [VIDEO]

Got a new “HIITBURN” 20-10 Tabata ab workout for you to try today …

This one will help you both lean out AND strengthen your abs.

You’ll be using some unique exercises like the mountain climber + push up combo, sit – throughs, and Russain twists.

Moves like this are designed to hit all “3 dimentions” of your abs, which leads to:

– Burning more calories in less time
– A stronger core (which leads to a reduced risk of injury)
– A flatter, leaner, stomach
– Reduction of back pain
– Increased confidence

If any of those things sounds like something you’d like to do, try this workout!

It’s a tough one … but it’ll hit all areas of your abs, which will lead to some awesome results.

Check it out below:

hiit burn ab workout

=> “HIITBURN” 20­10 Tabata Ab Workout [VIDEO]

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Videos, Workout | Leave a comment