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TheFitnessMonster.com http://www.thefitnessmonster.com Kettlebells, Functional Fitness, Healthy Eating And More From Forest Vance, MS, CPT, RKC Sat, 10 Feb 2018 22:12:01 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 Your clients/athletes are going to love AND hate you for these 3 workouts! http://www.thefitnessmonster.com/2018/02/your-clients-athletes-are-going-to-love-and-hate-you-for-these-3-workouts.html http://www.thefitnessmonster.com/2018/02/your-clients-athletes-are-going-to-love-and-hate-you-for-these-3-workouts.html#respond Sat, 10 Feb 2018 22:12:01 +0000 http://www.thefitnessmonster.com/?p=1866 Continue reading ]]>


Got 3 more “Metabolic Monster” workouts for you today to try with your clients/athletes 🙂

Circuit #1 is a total-body workout…done in 3 minutes…using just a single dumbbell…all in about 6 square feet of floor space, so it works even in a crowded gym.

It’s called the Single Dumbbell Attack…and it’s BRUTAL:


Circuit #2 is designed to push your clients/athletes to their limit and KEEP them there, operating near peak capacity, for more than TEN minutes.

This circuit builds INHUMAN strength/endurance…and it will SHRED the fat right off them while locking down every bit of mass and strength they’ve got so that they KEEP every bit of muscle even as they get leaner.

It’s relentless and it will test them, physically AND mentally.

It’s called “Total-Body Countdown Murder”:


Circuit #3 is the Inside Out Core Crusher…and it’s called that for a reason.

The Inside Out Core Crusher is a KILLER circuit put together specifically to target the core…without using a single actual AB exercise.


They’ll work every major muscle group and movement with the circuit…while hitting just about EVERY aspect of core strength and support they’ve got.

Go check out all three of these incredible circuit workouts now…and then, even better, put your clients/athletes through them and see the reactions you get!

These workouts are designed to make your clients BETTER (leaner, stronger, more explosive) and have FUN doing it while they push themselves to the limit.

– Forest Vance, MS, CPT, ForestVance.com

PS – Get the rest of the 72 workouts from Metabolic Monsters here:


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Ninja Warrior Circuit (Metabolic Monsters sample workout) http://www.thefitnessmonster.com/2018/02/ninja-warrior-circuit-metabolic-monsters-sample-workout.html http://www.thefitnessmonster.com/2018/02/ninja-warrior-circuit-metabolic-monsters-sample-workout.html#respond Fri, 09 Feb 2018 18:06:07 +0000 http://www.thefitnessmonster.com/?p=1862 Continue reading ]]>

We did this workout at the end of a group workout I led this morning at FVT.

Says Nick, creator of the Metabolic Monsters program:

“Pushing yourself to use HEAVY resistance while training for fat loss offers tremendous benefits in terms of maintaining strength and muscle mass.

Plus, it’s WAY more fun.

THIS circuit is going to challenge every single major muscle group in your body, as well as your determination and mental toughness.”

Try it – I dare ‘ya! 😉


Ninja Warrior Circuit (sample workout from Metabolic Monsters)

This will be a 4 exercise, non-stop circuit done for 3-5 rounds. Take 2 minutes rest in between circuits. We’ll be covering an upper body push, a lunge, an upper body pull and a squat, essentially covering every major muscle group in your body:

– Exercise #1 – One-Arm Bench Push-Ups – 4-6 reps each arm (these are one-arm push ups, but you are using your other arm for a little assistance by putting it up on a bench etc)
– Exercise #2 – DB on Shoulder Walking Lunges – for distance (4 x 20 feet) (throw a heavy DB on one shoulder while you do the lunges; make sure to switch sides each round!)
– Exercise #3 – Bar Traversing – until something gives out (use a long pull – up bar etc; you’re going back and forth on the bar here)
– Exercise #4 – Dumbbell Jump Squats – 4 -6 reps (can be also done without DBs, depending on your fitness level etc)


Full exercise descriptions, with pictures and more detailed explainations, can be found in the full Metabolic Monsters program:


If you liked this cirucit, you’ll love Nick’s program. It’s got 75+ more circuits like it that will challenge your training clients (and you) in entirely new ways.

Get it now at the discounted price using the special link below:


To your success! –

– Forest Vance

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Getting + Staying Lean Without Weighing Food http://www.thefitnessmonster.com/2018/02/getting-staying-lean-without-weighing-food.html http://www.thefitnessmonster.com/2018/02/getting-staying-lean-without-weighing-food.html#respond Sat, 03 Feb 2018 15:28:21 +0000 http://www.thefitnessmonster.com/?p=1856 Continue reading ]]>

Today I want to highlight another component of the Metabolic Amplification System for you.

This is called the “Lifestyle Manual” –

Not a super sexy name, but check out all that it covers:

– Getting and staying lean without weighing food
– Having “dirty” foods + attending social events
– Taking vacations on a diet
– Drinking alcohol in a calorie deficit
– Increasing test levels naturally
– Dealing with social pressure

These are things that almost no one addresses in diet programs. But honestly, I think they are what holds so many people back from making progress – probably much more so than the diet itself. And that’s why I’m strongly recommending it.


Getting + Staying Lean WITHOUT Weighing Food

Here is a tip (from the MAS Lifestyle Manual) that I have long used in my diet to stay relatively lean, all the time, without weighing or measuring food.

Almost every person that I know that stays at a healthy weight on an on-going basis, does basically the same thing.

Almost all clients that struggle with their weight that come to us for help, do NOT do this.

This is – stick to your favorite meal pattern until it becomes a habit.

Sticking to a meal pattern for a long enough period of time will allow you to:

— Get used to eating the same number of meals every day, and avoid snacking between those meals
— Get used to eating more or less the same quantities of the same foods at the same time of the day

Here is what a MAS “meal pattern” looks like, as an example:

Meal 1: 1-3 pm – (60-70% of your daily calories) – High protein, high carb, medium fat

Meal 2: 7-9 pm – (30-40% of your daily calories) – Medium protein, medium carb, low fat

Fruit snack – (80-100 kcal, optional) – One snack anytime in the day you feel hungry

What you eat and how much of it you eat for fat loss is going to become pretty much automatic only a few weeks after you’ve started dieting.

You will still be weighing food and counting calories and protein because you will want to make sure you have everything dialed in, but the truth is by then you will be able to duplicate your regular day of eating without a kitchen scale.


Developing a meal pattern with a limited number of enjoyable meals into a habit is the first step towards the liberation from calorie and macro counting.

Habits and daily practices like this are things that almost no one addresses in meal programs, but are what holds so many people back from making progress – probably much more so than the diet itself.

If you want to learn more about:

– Getting and staying lean without weighing food
– Having “dirty” foods + attending social events
– Taking vacations on a diet
– Drinking alcohol in a calorie deficit
– Increasing test levels naturally
– Dealing with social pressure

I recommend that you check the Metabolic Amplification System at the link below:


To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

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10 key principles that, combined together, will allow you to burn on average 1-2 lbs. of fat every week http://www.thefitnessmonster.com/2018/02/10-key-principles-that-combined-together-will-allow-you-to-burn-on-average-1-2-lbs-of-fat-every-week.html http://www.thefitnessmonster.com/2018/02/10-key-principles-that-combined-together-will-allow-you-to-burn-on-average-1-2-lbs-of-fat-every-week.html#respond Fri, 02 Feb 2018 18:13:56 +0000 http://www.thefitnessmonster.com/?p=1854 Continue reading ]]> Yesterday I told you about a 30 year old engineer named Oualid, that I was recently introduced to through a mutual friend.

I am a fan of his Metabolic Amplification System – particularly, the MAS Nutrition Manual.

It uses strategies like:

– caloric cycling
– Meal patterning
– Metabolic fasting windows

But puts them together in an easy-to-understand and simple-to-implement way to get you serious results.

It jives right alongside of my nutrition principles, but adds some additional “layers” of sophistication that I think you will get a lot out of.

ESPECIALLY if you are looking to lose those last 10 to 30 pounds, I think these nutrition principles the Metabolic Amplification System is based on will really help you:


1 – Eating in a moderate caloric deficit to make your body work with you and not against you

2 – Cycling calories through the week to fuel performance on training days and burn more fat on regular days

3 – Having a good balance of macronutrients (protein, carbohydrates and dietary fats) to set your metabolism on fat-burning mode

4 – Eating 2-3 times a day to increase satisfaction from meals on a caloric deficit

5 – Following a “meal pattern” to burn fat on autopilot

6 – Using “metabolic fasting windows” effortlessly and increase insulin sensitivity to stay in a caloric deficit 6

7 – Eating nutritious foods most of the time to maximize satiety, maintain high energy levels and boost metabolism

8 – Using water, caffeine and green tea increase performance and focus to speed up fat loss

9 – Using strategic reefed days to improve hormonal balance and increase psychological compliance on the diet

10 – Taking a pause of one week from dieting every 8-12 weeks


These 10 principles are pretty simple when taken separately, but combined together they form an unbeatable combination for accelerated fat loss.

In the MAS Nutrition Manual, Oualid goes thru details on all of this, showing you exactly what to do and when to do it.

I highly recommend it, and IMO it is well worth the cost of the entire program many times over. Get it now at the link below:

MAS Nutrition Manual + Metabolic Amplification System

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach

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5 EPIC gym fails (share it) http://www.thefitnessmonster.com/2018/01/5-epic-gym-fails-share-it.html http://www.thefitnessmonster.com/2018/01/5-epic-gym-fails-share-it.html#respond Mon, 22 Jan 2018 19:01:31 +0000 http://www.thefitnessmonster.com/?p=1849 Continue reading ]]> You’ll laugh. You’ll cry. You’ll CRINGE.

But you know what?…

The Box Jump Fail

The Bench Press Fail

The Flexibility Fail

The Snatch Fail

The Treadmill Fail

…after nearly two decades in the coaching game, I’ve discovered the REALLY frightening “gym fails” are the ones that don’t go viral. The ones that aren’t caught on film. And the ones that almost no one seems to notice.

Fact is, more people get hurt in the gym every day with the LESS THAN EPIC gym fails… doing the most BASIC of exercises.

And it has NOTHING to do with stupidity or faulty equipment…

But has everything to do with the nagging little aches and pains that most people walk into the gym with and that seem to always crop up and interfere with their workouts.

They make exercise harder and more dangerous than it needs to be. And set you up for failure before you’ve even laced up your Chuck Taylors.

The question is, how do you deal with them?

Slow down? Take a break? Meds? Surgery? Booze?

Best advice I’ve come across yet:

=> How NOT To Be An Epic Gym Fail (and workout worry free instead)

To a less pain and a new you –

– Forest

PS – NEVER exercise through the pain. If pills and creams and wraps and braces help that’s great. But please be careful. These things typically only mask the pain. They almost never remedy the real cause of most chronic musculoskeletal pain. However, this little trick can


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[vid] 3 Minute Kick Boxer Abs Workout http://www.thefitnessmonster.com/2018/01/vid-3-minute-kick-boxer-abs-workout.html http://www.thefitnessmonster.com/2018/01/vid-3-minute-kick-boxer-abs-workout.html#respond Fri, 19 Jan 2018 18:44:29 +0000 http://www.thefitnessmonster.com/?p=1844 Continue reading ]]> In the off-season program of one of the pro football teams I played for, we had a karate instructor – everyone called him “Karate Bob” – come in every week to take us through a workout.

Those workouts were TOUGH … they contributed BIG time to our overall conditioning and all-around fitness level, as you might expect …

But one of the things I was actually the MOST surprised by was how sore my ABS always were after these training sessions.

It was a GREAT way to work the midsection, and get a strong, functional core.

That’s why when North American Kick Boxing Champ Mike Zhang reached out to me and wanted to do a guest article / video for FVT readers with an ab workout in the style of what we used to do back in KC, I was SUPER pumped!

Try this workout today, and let me know how it goes –

– Forest


3 Minute Kick Boxer Abs Workout

You’ll be doing the 3 exercises listed below for one minute each. If you want to make this a full workout, you repeat the sequence above 3-4 times. If you want to make it more of a finisher, you can add it on to the end of your existing training program:

– 1-2-1-2 sprawl / burpee
– long plank bird dog
– long plank walk out

To see how to do all the moves, watch the video below:

Mike gives some great coaching tips in the video for each move, and he also does the workout WITH you – so you can just hit play and follow along if you want.

This is different, and a lot of fun.

Get out of your comfort zone and give it a try :)

And if you want more workouts like this one, click the link below:

Kick Boxer Abs

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Feel Good Knees, Level 1 (“pain eliminator” stage) http://www.thefitnessmonster.com/2018/01/feel-good-knees-level-1-pain-eliminator-stage.html http://www.thefitnessmonster.com/2018/01/feel-good-knees-level-1-pain-eliminator-stage.html#respond Wed, 17 Jan 2018 18:29:46 +0000 http://www.thefitnessmonster.com/?p=1839 Continue reading ]]>

If you feel resigned to a life of constant knee pain …

If you are missing out on valuable time with loved ones, missing out on the things that you want to do …

If you feel like you are sitting on the sidelines while life passes you by

TODAY could be the first day on your path to healthy, happy knees … that allow you to live life on YOUR terms.

Here is a small sample from the comprehensive, 6 week “feel good knees” program I mentioned yesterday.

We had several folks write in wanting to get more info on the program, so wanted to give you a quick idea:


Level 1: Pain Eliminator Stage

*In this introductory level, we’ll be taking you through some very helpful exercises for alleviating the nagging pain you feel in and around your knees. We will also begin the process of strengthening the muscles and ligaments surrounding your knees.

*We will be using ISOMETRICS in this program – a simple, yet effective and easy exercise technique where you increase the tension in the muscles without moving your joints.

That probably sounds unusual, and it certainly is outside the norm of traditional exercise methods …

… but multiple university studies have concluded that isometrics successfully outperformed drugs or pills, in both pain relief and knee joint function.

– Standing Pigeon – 10x
– Reach the Sky – 10x
– Seated Knee Extension – 3×10, each knee
– Seated Pillow Squeezers – 3×10
– Seated Leg Raises in Chair – 3×10, each leg
– Seated Leg Curl – 3×10
– Patella Shaking Technique – 30 seconds each knee

*Pics / exercise descriptions, as well as full video demos, can be found in the “Feel Good Knees” program, HERE

*Todd has a great YouTube Channel, and demonstrates a lot of the exercises in this sequence, in various videos there. If you are not ready to do the full program quite yet, this is another resource where you can get more info on the exercises:



There is a sample from Level 1 (“pain eliminator stage”) of the Feel Good Knees program.

Hope that gives you a solid idea of what it’s about.

Get the full program here:


And here’s to less pain and more life! –

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

PS – In response to yesterday’s message on this same topic of knee pain, Karen writes

Thank you, Vance

I was so excited to see your subject….as my knee is talking to me today….

BUT too much to read in the copy …that does not compel me to buy

it was easier/faster for me to google “egoscue knee pain” to grab a
few routines that helped in the moment

(Karen linked to a few videos showing exercises to help with knee pain here)

BUT…I do appreciate your reminder to NOT take Advil or anti-inflammatories…


Thank you for the feedback Karen!

It does make a difference, and I appreciate it.

I know this is something that might be going through YOUR head also … so wanted to share …

Doing a Google search and grabbing a few routines that will help in the moment is fine …

… BUT, I would argue that it will NOT get you even close to the same results as a comprehensive, 6-week program that is laid out in a progressive, consistent manner, and that is designed to get you from point A to point B.

It would be similar to doing one-off kettlebell workouts – which is fine – or doing one of my full, continuous, progressive programs, intended and designed to work you towards a specific goal, which is going to get you exponentially better results.

Everyone is ready in their own time to do different things and I totally respect that … but consider this in your journey to becoming the best you! 🙂

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Anabolic Reload (sample workouts inside) http://www.thefitnessmonster.com/2018/01/anabolic-reload-sample-workouts-inside.html http://www.thefitnessmonster.com/2018/01/anabolic-reload-sample-workouts-inside.html#respond Thu, 04 Jan 2018 15:28:59 +0000 http://www.thefitnessmonster.com/?p=1835 Continue reading ]]>

I LOVE this … because it’s an “old school” workout program, with a “new school” twist.

In a lot of ways, this program is a throw-back to the training plans I did when I first got into training, 20 some years ago.

At the same time, as the authors state in the introduction:

” … the change in this book is a radical departure from what most current bodybuilders are used to …”

When I got started training, I was following the old-school, high-volume routines that bodybuilders used 40 or 50 years ago.

Here is an example (and you’d do a routine like this, focusing on different body parts each day, 6 days per week!):


Bench – 4 sets of 10
Incline Bench – 4 sets of 10
DB Pullovers – 4 sets of 10


Chin Ups – 4 sets of 10
Bent Over Rows – 4 sets of 10
Deadlifts – 4 sets of 10


Crunches – 4 sets of 25

It may or may not look like a lot on paper – but it was a LOT of volume, I’ll tell you what.

It took a lot of time to do – probably 90 minutes per day – as well as, I could never really get sustained gains, because I could never recover properly.

Contrast that to the “new school” Anabolic Reload program day:

Deadlifts – 1×20
Seated Calf Raise – 2×20, 8 R/P 5
Lateral Raise – 2×20, 8 R/P 5
DB Press – 2×7-9
Pushdowns – 2×20, 8 R/P 5
Overhead Extensions – 1×9
Close Grip Bench – 2×7-9
Spider Curls – 2×20, 8 R/P 5
Incline Curls – 1×9
Undergrip Pull Downs – 2×7-9
Incline Hammer Curls – 2×20, 8 R/P 5

*”8 R/P 5″ means – after 20 reps to failure, rest 35 seconds, then use a heavier weight and do 8 reps to failure. Rest 10 seconds and again rep out with that weight.

*Exercises are explained and full programs are outlined etc in the Anabolic Reload course

Now here, you do a routine similar to this, but just THREE times per week.

Probably takes around 30 minutes to do.

WAY less volume, and WAY easier on the body!

Science and results back it up (MANY details, research studies cited, etc in the full course), and it’s just a new, fun, refreshing, and EFFECTIVE way to train.

Specifically, for us “older lifters”, who still want to make great gains, but with less impact on the body, and with less time invested.

Get the full Anabolic Reload program here:


To your success! –

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

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try THIS next workout http://www.thefitnessmonster.com/2018/01/try-this-next-workout.html http://www.thefitnessmonster.com/2018/01/try-this-next-workout.html#respond Tue, 02 Jan 2018 15:04:14 +0000 http://www.thefitnessmonster.com/?p=1831 Continue reading ]]> 20110621003428-crossfit-bodyweight-challenge

I got a killer technique for you to try next workout.

This will help you pack on maximum muscle.

It also will keep your workouts short and efficient.

You see, 15 years ago, when I would go to the gym, I would stay for about 2 hours. I had the time! – I was a young, single guy, with no serious job, and few responsibilities.

Now, things are different. My time is MUCH more limited.

But I still want to get in, and STAY in, top shape.

Maybe you can relate?

In any case, that’s what has driven me to seek out solutions, and this is a great one I recently learned.

If you are still struggling to put on muscle and get into shape, yet you have limited time to train, try this technique next time you are at the gym:

1 – Pick up a weight you can get 20-25 reps with (hitting failure somewhere in that range)

2 – After performing the set, rest 35 seconds. During that time add just enough weight to the same exercise to “fail” at 8 reps. Complete the set.

3 – Wait 10 seconds. Then perform one more set to failure (you’ll probably get 2-4 reps).

That’s it. You’re done with the exercise. And you’ll have the same pump a lot of folks work 30 minutes for!

(For simplicity sake, give it a try with push ups. You can move on to other exercises once you get the hang of it, but it’s an easy way to try the technique any time, any place!)

I’ll be back tomorrow with more info on how to best incorporate this technique into a full program. Stay tuned.

Here’s to a new you in the New Year! –

– Forest Vance

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how to get FEED THE BEAST diet for free http://www.thefitnessmonster.com/2017/12/how-to-get-feed-the-beast-diet-for-free.html http://www.thefitnessmonster.com/2017/12/how-to-get-feed-the-beast-diet-for-free.html#respond Fri, 01 Dec 2017 19:46:05 +0000 http://www.thefitnessmonster.com/?p=1829 Continue reading ]]>

Almost all “diet” advice you get from a variety of mainstream sources goes against our natural human

Humans like to EAT – me included! – so instead of trying to RESIST that urge, in what for majority of people is a life-long struggle – with FEED THE BEAST, we EMBRACE it, and instead build our diet AROUND it.

FEED THE BEAST is my new 21 Day “Rapid Shred” diet plan. And you can get it for free, when you get in on our upcoming 28 Day KB Strong – Performance Challenge (details below)

It is the newest iteration of my intermittant fasting approach that has worked for me and so many of my clients in recent years.

The basics of it are – eat all of your calories in an 8 hour
period. Choose a time frame that works for you. You can start at 9am and
finish at 5pm. You can start at 12 noon and finish at 8. Whatever works for
you. And it does not have to be the same 8 hours every day.

The full plan though goes into a lot more detail. Background and science behind it. How to calculate your daily needs, track your meals, and ensure best
results . 18 100% done-for-you meal plans designed by a registered dietitian that tell you EXACTLY what to eat and when to eat it . And more.

There is a video presentation, you get the mp3 version, and of course the main manual with all the meals plans too.

And again, you can get the full plan – for FREE – when you get in on our upcoming 28 Day KB Strong – Performance Challenge.

If you are looking to take your kettlebell workouts to the next level, get the best results, maybe even get in the best shape ever! – this is going to be a perfect fit.

We are going to focus on getting you stronger and in better shape in this Challenge, by using some special methods to help you:

– Do more / heavier KB swings
– Do more / heavier KB presses

And more.

And as a RESULT … by focusing on getting stronger and performing better in your workouts … you are going to get into awesome shape at the same time

If you are interested, here is all we need from you:

1 – Double check that you meet the requirements

– You need at least 2 KBs (8k or 12k and 12k or 16k for women; 12k or 16k and 20k or 24k for men)
– You need to be able to commit to training for 20-30 minutes, 3 days per week for the next 28 days
– You need to be committed to giving it your best and making an honest effort

2 – Reply to this email, and let us know:

– What your big fitness goals are for 2018
– WHY you would be a good fit, and why we should pick you for this Challenge

If it looks like it’s a good fit, we will reply back to you personally with all the details and how to sign up.

Get back with us ASAP if you are interested, and we will hook you up with the details on how it works and how to sign up!

Thanks for taking the time, and we look forward to hearing from you! –

– Forest Vance and the FVT Team
ForestVance.com (personal blog)
Kettlebell Basics (Facebook)

PS – We have 8 spots left in the Challenge as I write this. Please get back to us ASAP if you are interested!

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