best multi to take

IMG_4057

For YEARS, I took Flintstone’s Gummies Multiviamins.

It’s true!

I read that it was good to do on forum thread – great place to get your advice, right?!? – and just kept doing it as habit without thinking.

Finally as I got a bit older … and health, energy, and optimum function becomes the priority … I do a bit more research for myself … and it turns out that I could be taking a higher-quality, more appropriate multi vitamin for my needs and goals :)

Previnex is the one I take now. There is a WORLD of different in the quality – and the results.

I feel overall an increased energy level and decrease in the amount I get sick, among other things.

Check out the product at the link below:

http://bit.ly/previnexmulti

And use the code “FitnessMonster” at check out for 15% off your first order.

Thanks, let me know if you pick this up, and how it works for you -

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

PS - Previnex has some other top-quality supplements as well, including:

Meal Replacement
Joint Health
Omega 3′s
Digestive Health

They are all top quality and get my stamp of approval.

And your 15% off code will work on your first order with any of their products!

Use the link below:

http://bit.ly/previnexfv

PPS - Maybe the most unique and coolest thing Previnex is doing is their Get Health, Give Health™ Program:

Through our the Previnex Get Health, Give Health™ Program, you’re helping to make a meaningful difference in a child’s life.

For every order, we donate a bottle of children’s vitamins to the most at-risk, in-need children around the world!

17,000 children worldwide die from malnutrition every day. As many as 7,700 die each day from vitamin deficiencies, not starvation.

This is unacceptable, largely preventable, and a crisis that should not exist in our society.

By providing a children’s vitamin to the most at-risk and in-need children, we can do our part to eradicate this horrible issue and the suffering that goes along with it.

At Previnex, we’re committed to making an impact on everyone we serve: from customers, to the most at-risk children around the world. Our goal is to help maximize human potential, fight this horrible injustice, and promote human flourishing. At our healthiest, we’re able to make our greatest impact, and we believe in using our business and resources to promote human flourishing on all levels, especially for the most vulnerable children around the world.

http://bit.ly/previnexfv

Posted in Supps | Leave a comment

3 ways to get GAINZ – no gym required

farmer walks

You DO NOT need a gym membership to get in shape.

This is what the mainstream thinking, driven by corporate profits, wants you to believe … but it just isn’t true.

However, if you’ve tried getting into shape on your own before, and it hasn’t worked out as you’d hoped, it’s probably not your fault.

Strangely, it’s not due to a LACK of information … but probably TOO MUCH.

Because there is SO much info on working out and dieting out there, it’s hard to know what to believe!

But the truth is, focus on the basics, as well as consistency and determination, will ALWAYS get results.

Where you are training, what equipment you are using, etc – really doesn’t matter, if you know what you’re doing.

Here are 3 ways you can get your GAINZ – no gym required:

1 – Bodyweight Workouts

You can do bodyweight workouts like this one ANYWHERE, using nothing but your own body as your gym:

15 bodyweight squats
10 push ups
5 burpees

5 rounds for time

=> Get a full 12 weeks of “no gym” workouts here

2 – Hill Sprints

Hill sprints are safer than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I LOVE this idea.

So you’re doing a minimum of 20, and working up from there.

Also check out my book No Gym? No Excuse! for more specifics, and for different hill / interval sprinting workouts that you can do anywhere:

=> No Gym? No Excuse!

3 – Kettlebell Workouts

There is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

Recently, I’m chatting with one of the dads. He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that he REALLY wants to get into better shape, but he has limited available time, space, and training equipment to work with.

I got to thinking, kettlebell training would be PERFECT for him.

Because he could use get a kettlebell or two, train in his garage or back yard, spend no more than 90 minutes per WEEK – and get killer results.

Click here to see my full 12 week kettlebell / bodyweight – based program.

There you have it. 3 ways to get GAINZ – no gym required.

You don’t need fancy equipment to get results, just hard work and determination.

Get started today!

- Forest Vance
Master of Science, Human Movement
Certifed Kettlebell Instructor
Certified Progressive Calisthenics Instructor
ForestVance.com

PS - Pick up a copy of No Gym? No Excuse! for a full 12 week kettlebell / bodyweight – based program – it’s on sale now:

=> No Gym? No Excuse!

PPS - Posted this yesterday on the Kettlebell Basics Facebook page, not sure if you saw it:

I am not a big “supplement guy”. But with an increasingly aching joints from decades of competitive sports and heavy lifting, lately I have been more open minded to trying things that might help.

http://bit.ly/previnexjointhealth – use code “FitnessMonster” for 15% off

I have been taking this Joint Health Plus supplement from Previnex for the last 6 weeks or so, I think it has made a real difference. My knees and shoulders feel significantly better, I am in the middle of prepping for a Spartan race in early October, and now is the time when traditionally the hard training starts to catch up with me.

If you have achy joints and are open-minded, give this a try. It’s certainly worth ordering a bottle to see if it works for you.

Get 15% when you click the link below to order and use the coupon code “FitnessMonster”:

http://bit.ly/previnexjointhealth

Posted in Kettlebells, Workout | Leave a comment

Minimalist Muscle – 42 Day Challenge is LIVE!

7378b736dc422e62b3e4479054098d2d

If YOU:

- Are short on time
- Are training with limited equipment
- Do your workouts in a small space – like your living room, or in a corner of your garage

… and you are FRUSTRATED, because you feel like these are obstacles getting in the way of you getting into the physical shape you want to be in …

The Minimalist Muscle – 42 Day Challenge is for YOU!

You see, there is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

Recently, I’m chatting with one of the dads. He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that he REALLY wants to get into better shape, but he has limited available time, space, and training equipment to work with.

I got to thinking, and realized that he is not alone. That these are very real obstacles to getting in shape, for a huge number of people.

But they truly do NOT have to be!

Because the simple truth is that you do NOT need hours per day, lots of fancy equipment, or a gym membership to get results.

Literally – you can probably use equipment you already have, train in your garage or back yard, spend no more than 90 minutes per WEEK – and get killer results.

All you need is dedication, effort, consistency, and a solid plan.

And that’s why I came up with the Minimalist Muscle – 42 Day Challenge.

Here’s how it works:

- Start the process by clicking the link below, and submitting your application.

- If you are accepted, you’ll get a complete “minimalist” training plan designed to help you build muscle, lose fat, and get into top shape, in 42 days.

- You’ll need a couple of kettlebells OR dumbbells, and access to a pull up bar OR a suspension trainer to do the workouts. They will take you about 20 minutes to complete, 4 days per week.

- You will get a new workout delivered to you each week during the program.

- You’ll get an extremely detailed breakdown of the workouts in written form, as well as links to video walk-thrus of how to do all the exercises in the workout plan.

- You’ll also get a meal plan to follow for the 42 days, to help you reach your goals even faster.

- I will require that you check in regularly, saying how your workouts are going, how your diet is going, etc.

- Any time you have a question, you can post that too, and I will get right back with you. This is the serious accountability that people need to truly get the results!

- If you have questions about your form / technique on any of the exercises in the program, you can post a video of you doing the movement to critique.

This is not just a plan for you to follow. It’s a true coaching program, where I hold you accountable to getting your workouts done, and help you every step of the way.

If you are interested, fill out the application form below, and we’ll see if we can get you in (The cost for the Minimalist Muscle – 42 Day Challenge – IF you are accepted – is a one-time payment of $99):

http://bit.ly/minimalistmuscle

Look forward to hearing from you! –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

Posted in Workout | Leave a comment

Minimalist Training for SERIOUS GAINZ [sample workout]

photo 4

There is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

And last night, I’m chatting with one of the dads.

He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that 1) he has very little available time, and 2) he’s working out at home – so he wants something he can do with minimal equipment and space requirements.

I tell him that he can do workouts like the one below, three times per week:

#

Sample “Minimalist” Training Workout

1a) walking lunges – use KB, dumbbell, or sandbag for resistance – 8 per leg
1b) pull ups – use your doorway pull up bar, one at the park, a tree branch, etc – 1-10+ (do as many reps as you can with good form)

+ repeat for 3 rounds total +

2b) kettlebell or dumbbell press – 5
2b) SAME arm – right into – kettlebell or dumbbell front squat – 5
2c) SAME arm – right into – kettlebell or dumbbell swing – 5

- repeat sequence on other side without rest
- after you complete sequence on BOTH sides, do 10 burpees

+ repeat for 3 rounds total +

#

To get into awesome shape, with minimal equipment, space, and time investment.

Literally – he can probably use equipment he already has, train in his garage or back yard, spend no more than 60 minutes per WEEK – and get killer results.

Because the simple truth is that you do NOT need hours per day, lots of fancy equipment, or a gym membership.

You just need dedication, effort, consistency, and a solid plan.

So no excuses – take today’s minimalist workout, get out there, and start working towards those goals!

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

PS - My BRAND NEW minimalist training program is dropping SOON … keep an eye on your email inbox.

Posted in Workout | Leave a comment

3 Deadly Ab Training Mistakes … and How to Fix Them!

When we get a new person interested in training at our Sacramento, CA kettlebell gym …

Or, when someone inquires about my distance coaching program …

The first thing I ask them about is their goals!

Because I need to know exactly where they are at, what they are looking to accomplish, and if/how I can help.

One of the most common areas folks want to focus on and improve is their abs.

But even though so much new information on the best way to train your midsection has come to light in the last few years, a shocking number of people are doing it ALL WRONG when it comes to ab training.

That’s why I wanted to put together today’s article on - 3 Deadly Ab Training Mistakes … and How to Fix Them!

.

.

3 Deadly Ab Training Mistakes … and How to Fix Them!

1 – Wasting Time With Traditional Ab Exercises

A study published in the Journal of Strength and Conditioning Research, took men and women participants and had them perform 7 of the most popular ab exercises, every workout, for 5 days/week.

The result?

They didn’t lose a single pound. Had no change in body fat percentage. And not an inch around their waist was lost.

So STOP doing traditional ab exercises, if you want results. Do movements like the ones described on this page instead.

2 – “Feeling The Burn” Not “Burning The Fat”

If your goal is to lose belly fat, isolated ab exercises like crunches and sit-ups are too small of a movement to create a fat burning effect.

Sure, you may “feel the burn” after a few hundred crunches, but don’t let it fool you… you’re doing nothing to melt the layers of fat covering your midsection.

For example – try the side plank with a hip lift. It works a TON of muscles in and around your core – you’ll feel it right away!

SIDE PLANK WITH HIP LIFT – Begin in a full plank, with hands under shoulders, and feet and thighs touching. Squeeze abdominals tightly and open right arm straight into the air turning body to the side so right foot rests on left foot. Squeeze through waistline and lift right leg up in line with hip. Hold for 30 seconds. Return to plank and switch sides.

3 – Not Enough Time Under Transition

The classic “bodybuilder’s way” of doing ab workouts with traditional sets and reps are a waste of time.

Athletes like Gymnasts however, maximize their time by engaging their core, while transitioning from one movement to the next.

This keeps belly shrinking tension on your core longer, so you can develop the flat midsection or startling six-pack you desire.

.

.

People everywhere are training their abs HARD, and are not getting the results they could be.

Following the tips in this article are a great start to get better results from your efforts.

Also be sure to check out the new Olympic Abs Training program – it codifies these concepts into an 8 week blueprint that you can use to get your midsection looking the best it ever has:

http://bit.ly/olympicabs

Here’s to abs by the end of summer! -

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

Posted in Workout | Leave a comment

Barbell Complex Challenge Workout

Here is a another sample workout from the Challenge Complex program for you to try:

Choose a weight that you can use for ALL exercises. Try not to put the bar down throughout the set. Rest up to one minute between sets.

6 reps of each:

- Bent over row (hinge at the hips, keep that back flat!!)
- RDL (stands for Romanian Deadlift — back flat again, drive the butt back and load up those hamstrings)
- High pull (same hip hinge motion but make sure to keep the bar close to the body and snap the hips to get it up)
- Front squat (elbows up!!)
- Push press (hip drive to get that bar off the collar bone — you shouldn’t have to start pressing ’till the bar is past your eyes!)
- Burpee with push up (hands on OR off the bar for this one)

Do 4 to 6 rounds total.

Learn more about Shawna’s Challenge Complexes program and grab your copy here. 

Train hard, talk soon -

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

PS - Be sure to check out the dumbbell complex workout I posted yesterday too if you haven’t yet:

http://forestvance.com/2017/06/5x40x5-dumbbell-complex-great-travel-at-home-workout/

Posted in Kettlebells, Videos, Workout | Leave a comment

5x40x5 Dumbbell Complex (great travel, at-home workout)

I am in Vegas this weekend meeting with the Renegade Fitness Entrepreneurs group.

This has been a GREAT trip so far because:

- I flew out of a local, small airport, and it saved a TON of time and hassle
- I found a fantastic place to stay that is a bit off the strip (but still close to the action)
- The hotel has with all the ammenties that are important to me – including a great little workout room

HOWEVER – as I’m sure you know – travel is not always this smooth.

Many times there are hassles with airport parking, getting checked in, and delays. The hotel you end up at is not always ideal. And you can never count on there being a solid gym.

One piece of equipment that seems to be commonly available though is dumbbells. They have at least a few pairs in most all gyms. And most people also have a pair or two lying around at home.

Today’s workout is one from a program that I fall back on when travelling, or training at home, quite frequently – Challenge Complexes. It’s got 34 killer complexes like this one, that you can knock out quickly, for a great total – body workout anywhere:

#

5x40x5 Dumbbell Complex

Choose a weight that you can use for ALL exercises. Try not to put the DB’s down throughout the set.

Get as many reps as you can of each exercise in 40 seconds. NO rest between moves – “flow” from one move to the next.

Rest approx 30 seconds after completing full complex, repeat for 5 rounds:

front squat alternating shoulder press
push up renegade row
weighted burpee
wall sit alternating bicep curl
alternate 1 legged RDL

See the full program for video demos of each exercise

#

I love Challenge Complexes, and continue to come back to it (I’ve owned the program for 4 years!), because there are:

- 10 dumbbell complexes
- 17 barbell complexes
- 8 kettlebell complexes

To choose from.

It’s laid out so that you can use it as a full, on-going, structured routine … OR, you can pick a workout for one of your conditioning days while you are on the road, or at home, or whatever, and just get busy.

There are also GREAT ideas in this one if you are a trainer or coach, that you can use with your clients.

Try the sample workout, then get your copy of the full program:

Challenge Complexes

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

PS - If you read the sales page closely, you’ll see MY testimonial for the program. That should tell you that I am serious when I recommend this program to you!

Learn more and get your copy of Challenge Complexes here

Posted in Workout | Leave a comment

Arnold’s “secret” muscle building technique

Have you ever heard of “loaded” or “resisted” stretching?

It’s one of the single most powerful techniques you can do for improving stubborn muscle groups.

Basically, you take a moderate weight, lower it into the maximum stretched position of a stretch-focused exercise, and hold.

Arnold used to do this in his workouts to build his incredible chest. He would hold the bottom position of a flye for 45-60 seconds (at the end of a chest workout when his pecs were pumped full of blood).

There is one key with this technique though, that even when some people try it, they often miss ..

You can’t just passively maintain the stretch. That will work to some extent, but if you want REAL results from this method, you have to “resist” it.

For example, take hanging from a pull up bar. Hang completely at the bottom of the movement for a full stretch, then pull your shoulders down into the sockets and activate your lats and get up into a bit of a hollow position … and hold that.

If it takes 20 units of muscle “energy” to actually pull yourself up, exert only 18 or 19, so you’re ALMOST doing it, but not quite.

The key thing is that you’re not really “stretching” like in the way you do with most static stretching…you’re resisting the load in the stretched position.

There is a big difference.

And you will feel this difference the first time you try it.

I had mentioned this new program yesterday. It’s called “Anabolic Stretching.

The focus of this program is on resisted/loaded stretching like I described above…and it can dramatically speed up muscle growth, strength, and recovery.

This stuff works.

I’ve actually used very similar protocols to what you’ll find in the Anabolic Stretching program in my own training. This is really good stuff.

And I’ll be straight up honest with you … the website is a little hypey. However, the actual program you’ll get is science-based, rock-solid and not expensive ($9).

It’s absolutely worth the price.

Give this stuff a try. You’ll like it a lot.

It’s not easy (in fact, it’s quite painful), but it WORKS.

Get your copy of Anabolic Stretching here.

Train hard, talk soon -

- Forest Vance
ForestVance.com

Posted in Workout | Leave a comment

Anabolic Stretching?

kettlebell stretching

Huh?

That’s the first thing that I thought when I heard the term, “Anabolic Stretching“.

But the main problem with conventional stretching programs is that they often work against your body’s physiology, rather than with it.

So when I learned more about the concept, it started to make SO much sense.

You see, if you take a tight, cold muscle and expose it to prolonged “standard” stretching, you could incur scar tissue and micro-tearing, which could then lead to muscle weakness, inflexibility, and injury.

Obviously that’s not what we want.

What we want is to use stretching to supercharge your muscle, and bulletproof your body.

And that’s what Anabolic Stretching is all about!

I am now a big fan. I have started to implement these techniques to get even better results myself, and with my training clients.

The “big idea” of the anabolic stretching concept is to hold a moderate weight in the fully stretched position of an exercise for anywhere from 30 to 60 seconds.

An example would be to hang from a pull up bar for 30-60 seconds.

Or, to hold the bottom position of a KB pullover for the same amount of time.

You’d do this immediately post-workout, focusing on muscles you worked that day.

I will be back soon with more info on the method, with more sample routines and details on how to incorporate it into your training, etc … but if you are interested and think you could benefit from this, I highly recommend you just drop the 9 bux to get the full Anabolic Stretching program, using the link below:

Anabolic Stretching

To your stretching success!

- Forest Vance
ForestVance.com

PS - You probably didn’t know that stretching can dramatically speed up muscle growth, strength, and recovery. Learn more at the link below:

Anabolic Stretching

Posted in Kettlebells, Miscelany, Workout | Leave a comment

Contrast Training

ct contrast training

Contrast training is another interesting way to incorporate power training into your workouts.

It’s based off what’s called “post-activation potentiation” (PAP). This is when a muscle’s explosive capability is enhanced when it is forced to perform maximal or near maximal contractions.

It’s a simple way to train strength AND power … but it also increases your work volume during a session, and can help improve overall work capacity!

In it’s simplest form, contrast training looks like this:

1) a loaded movement, followed by

2) an unloaded “equivilent” movement

For example – you do 5 reps of bench press at about 75%. Then, rest for 30 seconds, and perform 10 explosive push ups.

Another example – 5 trap bar deadlifts at about 75%. Rest for 30 seconds, and perform 10 squat jumps.

It’s nice way to incorporate strength with the lift, and power with the explosive move.

To see how to best incorporate this method into your training program, check out:

=> Pillars of Power Training

It is a course from Nick Tumminello and Fitness Revolution, just released this week (and currently up at 50% off thru tomorrow night to celebrate).

If you are a trainer yourself, or if you are a serious lifter, I highly recommend Pillars of Power Training.

– A Comprehensive 10-Video Course On Power Training
– A 66-Video Exercise Library
– 3 Power Training Bonuses

It is VERY extensive … and much of it is done in lecture – style by Nick, so you’ll really be able to sit down and absorb the info, and take extensive notes.

Of course, you also get the course in written format, so you can skip right to the good stuff too if you want :)

Check it out and get it on sale now using the special link below:

=> Pillars of Power Training

Train hard, talk soon! -

- Forest Vance
Master of Science, Human Movement
Certified Performance Enhancement Specialist
ForestVance.com

Posted in Workout | Leave a comment