9 Minute Home Ab Workout – NO Equipment Needed!

Got a new 9 minute home ab workout for you to try.

The best part about this one, is that involves ZERO crunches / sit ups – so it’s easy on your back, and it’s also the BEST way to train your abs for a lean, strong midsection!

These are just like the ab workouts we do every day at our boot camps at FVT in Sacramento, CA.

9 Minute Home Ab Workout
from the Metabolic Explosion program

Here’s how it goes:

– set your timer for 9 rounds of 30 seconds on / 30 seconds off
– we’ll rotate through 3 exercises, circuit-style, and will end up doing three sets of each move

The exercises are:

– knee-to-elbow mountain climber
– opposite arm / opposite leg raise
– high plank / low plank / plank-to-push up

Hope you enjoyed that 9 minute home ab workout! Try it today, and let me know how it goes.

Thanks for reading / watching, and see you next time -

- Forest Vance

PS - This workout is from the Metabolic Explosion program … click HERE to learn more about it, and how you can use short, effective, low-impact training methods like this to burn fat, gain lean muscle and get into GREAT shape … with ZERO equipment, and absolutely anywhere!

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Diet Free Weekends – Overview + Sample Week

You’ve probably been hearing all about the “Diet Free Weekends” program this week, newly created by my friend Mike Whitfield.

I thought I’d give you my take on the program, plus give a very basic overview of how it works.

The overall concept behind the program is that you eat great during the week, and then plan ahead for and have your cheat meals – on purpose – over the weekend.

If you are the type of person that tends to eat well during the week, but likes to enjoy yourself during the weekends, this plan could be JUST the thing you need to kick your fat loss into high gear, and still have all of your favoite foods!

So, for example, here’s what a week might look like:


– Monday – Thursday – eat clean
– Friday – fast + cheat meal
– Saturday – fast + 2 cheat meals
– Sunday – fast + cheat meal


Again – that’s a VERY basic overview of how the program works. All the details, sample meal plans, even “work-arounds” for the fasting if it just doesn’t work for you, and MUCH more you can find inside the program.

If this sounds interesting to you, click HERE to learn more about the full program.

And, if you decide to pick up a copy through MY recommendation, I am going to sweeten the deal for you. I’m going to hook you up with a FREE copy of MY latest and greatest diet program, the Performance Nutrition Diet:

The underlying principles behind the Performance Nutrition Diet are very similar, it’s just structured in a somewhat different way. And I thought it would be a cool bonus for you to get my take and philosophy on clean eating, if you end up getting Diet Free Weekends.

HOWEVER – and this is important! – IF you want to get the Performance Nutrition Diet from me, here’s what you gotta do:

1 - Order Diet Free Weekends through THIS link (or the one at the top of this message) – and make sure it’s the LAST link you click before you order!

2 - Forward your email receipt to my assistant at fvtraininfo (at) gmail (dot) com as your proof of purchase

3 - We will send over your bonus

If you are the type of person that tends to eat well during the week, but likes to enjoy yourself during the weekends, “Diet Free Weekends” could be JUST the thing you need to kick your fat loss into high gear, and still have all of your favoite foods!

Thanks for reading, and talk soon -

- Forest Vance
Certified Fitness Nutrition Coach

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4 Exercise Ab Workout for a Shredded Six Pack


I KNOW you love ab workouts.

Here’s one that you can use as a stand-alone session at any time – OR add right on to the end of one of your current workouts.

It’s going to be tough – but I think you’ll really enjoy it!


4 Exercise Ab Workout for a Shredded Six Pack
from the “Superhero Abs – 51 Hybrid Ab Training Workouts” program

20 Seconds WORK for each exercise / 10 Seconds REST between moves
Repeat circuit for a total of FOUR rounds

– spiderman push up (or regular / knee push ups)
– squat jump (or squat to toes / total body extension)
– outside mountain climber
– burpee + cross – body moutain climbers combo


Your abs have GOT to be burning after that one … plus it hits your cardio quite hard too!

That’s why Dennis Heenan – creator of the Superhero Abs program – calls a “Core Cardio Crusher”.

Just like we touched on yesterday, this workout is hitting your abs from DIFFERENT ANGLES – which is how you need to be training your core if you want a lean and strong midsection.

Plus, it incorporates a strong cardio element … I mean, you could almost feel the fat burning off your body as you did the workout, right? :)

For 51 more ab workouts like this one, I highly recommend you pick up a copy of Dennis’ Superhero Abs system, which uses the power of Hybrid Ab Training.

Dennis uses these workouts with his training clients – and with himself – to bring the best and fastest results.

The program is currently on sale at a huge discount, as his goal is to help as many people as possible with these workouts to build a lean, strong midsection – click here to check it out now.

So – try that ab workout, as a stand-alone session, OR as an “add-on” to your current routine, and get ready for a shredded six pack just in time for summer!

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

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A Personal Message from Mike Gillette

Yesterday, we talked about mental toughness … and how I believe it’s THE thing you need to succeed in LIFE … whether it’s in your workouts, or any other endeavor

I also told you about one of the toughest guys you’ll EVER meet, Mike Gillette.

Now you might have looked at Mike Gillette’s experience and thought -

“I can’t relate to this guy – he’s like a real-world Liam Neeson from the movie Taken!”

But what’s more impressive than what Mike has personally accomplished is what he has been through.  He used to be small and weak and his personal story is one of
weakness transformed into strength.

I want you to read this personal message from Mike Gillette so that you can be inspired to know that no matter what you’re going through, you can choose how you deal
with your circumstances.

**I have a FREE surprise bonus for you today … so be sure to read ALL the way to the end of this message**

Okay, take it away Mike -

Author, Psychology of Strength

Critical Bench's photo.

I live an unusual life. It’s been an amazing life. I’ve dreamt big, worked hard and done my best to make strong decisions.

Decisions that have helped me get to those dreams. But the truth is I never expected to have this life. This is my story.

I had a tough childhood. I was the result of an unintended pregnancy and my parents split-up when I was three. My mother was left with me, no money and a lot of anger.
She pursued bad relationships with bad men. Men who would abuse her.

Eventually she settled on one relationship. A relationship which would suck the life from her. And from me.

Growing up, I saw my mother get punched, kicked and choked. One night she was thrown down a flight of stairs.

Sometimes we would leave. But we always went back.

I was often left alone. Some days there was no food in the house. I remember being eight or nine years old and putting myself to bed. Or boiling beef bouillon cubes
for my dinner.

But the one thing we never seemed to lack was alcohol. It was everywhere. If you’ve ever watched that TV show Cops you’ll notice that wherever the cops go, inside
every house they respond to looks the same: chaos. That was how we lived.

As I grew older the violence got worse. One night, after having her head beaten against the living room wall, my mother went to the doctor. A brain tumor was

After a year of treatment, she died. I was fifteen.

My life became a mess. I descended into drugs and alcohol. As much and as often as I could. In February 1981, at the age of 18, I decided I’d had enough. I checked
into a motel, consumed a ridiculous amount of booze and pain killers and lay down on the bed waiting to die.

Much to my surprise, I woke up the next day, very much alive. Which led me to conclude two things.

1 – I must be hard to kill

2 – Since I was still alive, then maybe there was a reason that I had been given a second chance.

A few months later I reconnected with a girl I dated in high school a couple years earlier. Although we had nothing in common, I had always been drawn to her. She was
a good person, the kind of person I would have liked to have been.

We began doing things together. One of those things was going to church.

Later that year – the same year my life almost ended – was also the year that my life really began, as a follower of Jesus Christ.

Now, I’m not here to discuss religion; I’m just telling my story. And it would be dishonest if I were to leave out what I consider to be the most important part of
that story.

So what happened next?

I wanted to live as differently as I possibly could from who I used to be. I wanted to help people. I was too young to become a cop and college was too expensive, so I
joined the Army.

Things clicked. The harder I worked, the more I was rewarded. The Army was the first place I’d ever experienced this dynamic and it was the place where I started to
dream big. Through my service, I became eligible for an ROTC scholarship, allowing me to pursue my military career as an officer. In 1984, I started college at the
University of Arizona.

On the last day of my first semester, I went on a climbing trip with some friends. A day which started pleasantly enough.

We were to rappel from a railway bridge into a canyon and climb back out. The leader of the group had loaned me some rappelling gear that I had not used before so I
had to rely on him to set it up for me.

As soon as I stepped off the bridge I immediately knew something was wrong. The equipment had not engaged and I was rocketing towards the canyon floor. The only thing
I could do to avoid certain death was to wrap myself around my rope. I wrapped every limb around that rope … and experienced the worst pain I’d ever felt as it
burnedthrough my gloves, trousers, shirt … and skin.

It was the most intense pain I’ve ever experienced .. that is, until I slammed into the canyon floor, breaking my back and ankles.

Later that day in the emergency room my orthopedic surgeon told me the ‘good’ news: I would walk again … but I would never run or jump out of airplanes any more.

I had, in one day, lost the life I’d wanted and worked so hard for.

I spent the next four and a half years working to reclaim my physical self. With more setbacks than successes, it was a dark and painful period.

What was hard for me to keep in perspective during those years of pain and frustration was that I should not have survived that fall. I had actually been given a
second chance. For a second time.

So how does this story turn out?

Well, hard work got me back to where I wanted to be physically. And once that happened I was able to go back to dreaming big.

Over the years I’ve continued to work hard and my dreams have gotten bigger. Even today, I’m accomplishing goals that just a few years ago, would have seemed
impossible to me.

I went from a scared person to this person.

I went from a weak person to the person I am now.

I’ve been given the strength to live an amazing life, to do amazing things, things that people who knew me way back when would never believe.


So how did Mike Gillette overcome catastrophe after catastrophe and still pull himself together to become one of the world’s most deadly renowned tactical trainers?

Most people would have been crushed by those experiences, but not Mike. What was his ‘secret’ to bouncing back from adversity?


You’re not born with toughness … it has to be developed.

In life you’re either the hammer or the nail. Which one depends on how you choose to deal with your circumstances.

Click here to strengthen your mind against doubt, fear and worry so that circumstances never keep you from achieving the success you dream of.


I am SO impressed by Mike’s program, that I’m going to hook you up with a free copy of what I think is one of the toughest training programs I’ve created – “Extreme Kettlebell Cardio Conditioning”   when you order Psychology of Strength on my recommendation:

With this program, in 42 days, you’ll progressively and systematically build your strength and cardio endurance with kettlebell and body weight – based movements.

These workouts are short – under 30 minutes, some under 20 – and INTENSE.

And you will get it FREE when you order Psychology of Strength on my recommendation before this Friday at 12 midnight EST.

To get your free copy of my Extreme Kettlebell Cardio Conditioning program:

1 - Order Mike’s “Psychology of Strength” program through THIS LINK (or any other one in this message)

2 - Email your Clickbank receipt to my assistant at fvtraininfo (at) gmail (dot) com

3 - She will check your receipt and make sure that you have indeed ordered it on MY recommendation (you must click MY link LAST before you order to give FVT proper credit, and for you to qualify for the bonus!) … and will send Extreme KB Cardio Conditioning your way!

Posted in Motivational | Leave a comment

#1 Quality of Elite – Level Athletes (NOT what you think!)

I played football at a high level for over 10 years … I was a three-time All-American at the college level, and had short stints with a couple of different teams in the NFL …

I often get questions about what I think was the #1 aspect that set apart elite-level athletes.

In my opinion, it’s not natural ability …

It’s not training and preparation …

I believe that it is the mental aspect.

A strong MIND is what allows you to perform at a peak level at all times, and deal with any situation that is thrown your way.

And I believe that this is KEY to work on, develop, and continually get better throughout your lifetime … whether you are playing sports at an elite level, or you are just trying to become the “strongest version of yourself”.

So that is the message for today … get your MIND right to succeed in athletics, your workouts and your LIFE!

Now if you are looking to get as tough as nails, but you aren’t sure where to get started, check this out:

=> “Psychology of Strength” program from World-Renowned US Tactical Trainer Mike Gillette

See, in my football days, I actually did do a good amount of training on the topic.  My coaches throughout the years focused and taught on being mentally tough in varying degrees throughout the years … I also read books on the topic, listened to audio tapes, etc …

But I would say that there was not a lot of great material I could find on the specific topic, as it related to my specific situation.

I am personally excited about Mike’s program and am currently going through it myself, and loving it.  This is a program that is filling a unique space in the market, and there is not really anything else like it out there, that I have seen.

If you want to get a stronger mind, I highly recommend you check it out, HERE.

That’s it for now … stay tuned, we’ll be digging into this topic more later this week!

Train hard, and talk soon -

- Forest Vance

Posted in Motivational | Leave a comment

[MEN] Muscle Camp TV – New FREE Video Series

I met best-selling author and muscle-building expert Vince Del Monte at a fitness business event at the beginning of last year, and we recently re-connected through a mutual friend …

He’s got what I think is a REALLY cool new project going, and I wanted to share it with you.

muscle camp

=> [MEN] Muscle Camp TV – New FREE Video Series – watch it here

Now this is a little different pace than the content I normally share, so heads up in advance … but his Muscle Camp TV Series is really, really well done, and is some very inspiring stuff.

It’s geared towards 1) men and 2) those who want to build muscle, lose fat and transform their bodies through what you might call more “traditional” bodybuilding-style training methods.

But it’s free, the production of the show is OUTSTANDING, and the content is rock solid. I gotta tell you … I got FIRED up when I watched the first epiosde!

Your chance to get the series free is for this weekend only though, so click the link below to get access while it’s up:

=> [MEN] Muscle Camp TV – New FREE Video Series – watch it here


- Forest

PS - You’ll also get three surprise bonuses when you register to watch the show … they aren’t mentioned on the next page, but because I don’t want you to miss out, I’m going to spoil the surprise:

1 – Bonus Interview with University of Tampa researcher Ryan Lowery who drops crazy muscle-building and fat-loss strategies based on the latest science.

2 – Bonus Interview with IFBB Pro’s Ben Pakulski’s physique coach, Kassem Hanson, who reveals high-level strategies to achieve extreme muscularity and leanness at the top level in bodybuilding.

3 – No Fluff 15 Page REPORT called 3 Advanced Training Techniques Revealed. This is where Vince explains the 3 mechanisms of muscle growth and how to apply them in a cyclical fashion for max gains and an eye-popping transformation.

Get free instant access through the link below:

=> FREE New TV Series + bonuses (this weekend only)

Posted in Videos, Workout | Leave a comment

Simple Sprint Workout for Fat Loss

Aside from proper nutrition, SPRINTS are one of the most effective ways to lose fat fast.

If you’re not doing them, you’re missing out on some huge benefits.

Check out this video for a simple – yet effective – sprint workout you can do for fat loss:

Thanks -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer

PS - Want me to PERSONALLY coach you to get in the best shape of your life … for a fraction of the cost of working with a mediocre trainer at the local gym? Click HERE for more details and to schedule your free 15 minute strategy session today.

Posted in Videos, Workout | Leave a comment

MEN ONLY – Sunshine on Balls = 200% Testosterone Increase


*This post is for MEN ONLY*

Sunshine on Balls = 200% Testosterone Increase?

Yep – you read that right!

That’s one of the 7 weird tips proven to boost your testosterone.:

=> Sunshine on Balls = 200% Testosterone Increase

Let me explain …

A study at Boston State Hospital showed that people exposed to UV light on their chest and back saw in increase of 120% to testosterone.

Not bad, right?

But when the genitals were exposed to the same light … testosterone production increased 200%!

This is because Vitamin D is not really a vitamin, but a hormone precursor. So it makes sense.

As the testicles are where 95% of testosterone is produced, if you can localize your skin’s formation of D, then you can see a direct increase.

Of course, sunbathing naked isn’t something everyone can do.

The good news is that getting sun elsewhere, or even just supplementing with vitamin D3, can still do a whole lot.

And you have 6 more weird but proven tricks to increasing testosterone right here:

=> Sunshine on Balls = 200% Testosterone Increase

Luckily, all of these are much easier to do :)

That’s it for now – have a great day, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

PS - Tip #6 is awesome because it literally only takes a second to do – you gotta see what it is here:

=> 7 Tips to Boost Your Testosterone Levels (free report)

And #2 is pretty awesome too …

Posted in Miscelany | Leave a comment

Overhead Press Mistake to AVOID (and how to fix it)

I’ve noticed that when many people overhead press, they grab the bar with too wide of a grip.

Instead of being just outside shoulder width – where they should be – they get their hands much wider than that …

And although the bar doesn’t have to travel as far with a wider grip, the problems with this are:

1 – It takes away from what we call our “piliar of power” starting at the feet and going all the way through the legs, glutes, midsection and upper body

2 – It makes it impossible to tuck our elbows during the move and use the lats – which makes us weaker

So all you need to do is grab the bar right outside of shoulder width, tuck the elbows tight to the rib cage as you press, and keep your elbows right underneath during
the exercise.

Watch this video for a demo:

I hope this simple tip improves your overhead press!

** For more info on the Complete FVT Hybrid Barbell Training system – which incorporates the basic barbell lifts (overhead press, bench press, deadlift and back
squat) with kettlebell and body weight moves, so that you can build strength AND lose fat at the SAME TIME – click HERE **

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

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10 Banned Chemicals Still in the U.S. Food Supply (and 6 ways to AVOID them for good)

Got a guest article for you today from my friend Sayan Sarkar.

This is an EYE OPENING article to say the least. You’ll likely never look at food, much of it that you probably eat every day, the same way again!

- Forest


There are several chemicals that companies use in processed foods to “improve” their flavor and texture.

This is all despite being nearly BANNED by the United Nations, the European Union and numerous other countries around the world.

Basically, there are tons of studies suggesting serious health problems from these chemicals…

But the United States has not taken steps to remove them chemicals from our food supply, even while most other developed countries have done so for years!

Here’s a list of highly questionable chemicals currently allowed in American foods that you should stay away from for a healthy, fit body and mind:

1. Azodicarbonamide.

This is a “dough conditioner” that creates even air pockets within dough, giving industrial-processed foods a light, fluffy, fresh-baked texture.

Unfortunately, it is also used to create foamed plastics, causes asthma and allergic reactions, is a well-known carcinogen and is illegal in the U.K., across Europe and in Australia.

2. BHA and BHT.

These are two chemicals often used in potato chips, breakfast cereals and sausages. The trouble is, studies from the U.S. National Toxicology Program show they are carcinogenic and raise a person’s risk of getting cancer if they are ingested. BHA and BHT are banned in Japan, Canada, New Zealand, Australia and all across Europe.

3. Recombinant Bovine Growth Hormone (rBGH).

These are lab-made hormones administered to cows in the United States that makes them produce more milk. Unfortunately, it also makes them more susceptible to disease, causing farmers to subsequently pump the cows full of antibiotics. Those antibiotics find their way into our bodies through milk, and can lead to antibiotic-resistant bacteria and other health problems.

4. Blue Dye #1.

Also called Brilliant Blue, this chemical has been linked in scientific studies with allergies, learning disabilities, aggressiveness and irritability in children. It is used to “improve” the look of foods like ice cream, peas, icings and certain liqueurs, but is banned in most of Europe.

5. Yellow Dye #5.

Found in cheese-flavored crackers, chips, pudding, etc…this dye is also known as tartrazine and deteriorates a person’s DNA – making it dangerous not only to a human being, but to their potential future children, as well.

This is why you MUST eat clean, use natural herbs, and take other measures that remove chemicals and toxins from your body.

6. Yellow Dye #6.

This other yellow dye is found in breakfast cereals, Eggo waffles, American cheese and Kraft Macaroni and Cheese boxed dinners. They were banned in Northern Europe after being linked to adrenal and kidney tumors in rats.

7. Astaxanthin.

Found primarily in farm-raised salmon, whose diets give them an unappetizing gray color of flesh (instead of the healthy pink found in wild salmon), astaxanthin is a petrochemical (meaning it’s derived from oil) that’s used to turn farmed salmon meat pink. Astaxanthin has not been approved for human consumption, and is banned in Australia and New Zealand.

8. Brominated Vegetable Oil.

Usually found in Gatorade, Squirt, Sprite and other citrus-flavored soft drinks and energy drinks, brominated vegetable oil (BVO) was originally a flame-retardant chemical. In large doses, it’s been shown to cause reproductive and behavioral harm to animals, and is banned in most of Europe.

9. Arsenic.

This infamous poison is regularly fed to poultry in the United States to make them grow more quickly, and make the meat appear more pink and fresh.

The reasoning the FDA uses to keep it legal in the United States is that organic arsenic is less dangerous than inorganic arsenic, so only organic arsenic is allowed to be used. The European Union says, “Arsenic is arsenic, and it doesn’t belong in food.”

10. Potassium Bromate.

This is another additive to breads, like azodicarbonamide, but its point is to make bread “enriched” with potassium – a vital nutrient. The problem is, potassium bromate has been linked to kidney damage, nervous system damage, thyroid problems and cancer. It is banned in Canada, China and the European Union but is still used as an “enrichment” here in the States.


6 Simple Steps To AVOID Fat-Storing Chemicals

The Curcumin extract in InvigorateNOW is a proven way to fight back against chemicals and toxins causing inflammation and damaging your liver

#1: Get back to a natural, paleo-style diet. Cut out all processed & packaged foods, and stick to pure, unadulterated foods like meats, veggies, fruit, etc. (a.k.a. the stuff you’ll find on the perimeter of grocery stores, rather than inside the aisles).

#2: Choose organic foods whenever possible. If you’re on a budget, only buy organic fruits & veggies that have the highest levels of pesticides/chemicals. You can check the “Dirty Dozen” by EWG online for this, or just remember this: if the skin is exposed, buy organic. If not, buy the regular stuff.

#3: Eat naturally raised meats/fish. This includes grass-fed beef, pasture-raised chicken/turkey/fowl, and wild-caught fish.

#4: Opt for organic dairy (and grass-fed if possible…and raw milk, which is not as harmful as we’ve been told)

#5: Eat fresh or frozen foods instead of canned foods. Stop using plastics (instead use Pyrex glass), and use BPA-free water bottles

#6: Use natural, science-backed herbs — especially ones that are proven to flush out chemicals from the liver, reduce chronic inflammation and control blood sugar spikes.

(These are the “3 hidden triggers” that keep most Americans fat.)

You can find out more below about how to reduce the 3 hidden fat triggers with this simple new InvigorateNOW “skinny switch” formula.

It has 18 proven herbs & vitamins that WILL:

(a) CONTROL insulin resistance & blood sugar problems

(b) STOP chronic inflammation

(c) FIGHT back against chemicals and toxins entering your body

Click any of the links above to check it out now, along with the 6-component Extreme Fat Loss Formula plan that comes with every order…yours FREE.

Best part? You can type in Forest’s special discount code on the checkout page (ForestVIP15) to save an extra 15% on your order!


Sayan Sarkar Bio

Sayan is a “former fat guy turned fit pro” who has successfully lost 76 pounds & eliminated his chronic lower back and shoulder pain. After fluctuating between overweight and obese his whole life, he spent 8 and half years trying but failing to lose weight.

He soon stumbled upon a set of 3 fat “triggers” which he realized were keeping him fat and sick all through the years. Once he figured how to overcome them…well the rest is history!

Now, Sayan is founder of Invigorate Now, Inc., a health & wellness company dedicated to helping tens of thousands of men & women shed the fat clothes and discover the body they’ve always wanted. He’s written for the Huffington Post, Alternative Medicine and other media. Plus, he is the inspiration behind the all-natural InvigorateNOW weight loss supplement and is author of the short, but to-the-point 14 Day Rapid Results Plan.

Posted in Diet, Expert Interviews | Leave a comment