How to Get 6.5% Stronger in 5 Days (or less)

squat rack

Flash back to 2001.

The week before, I had done 365 for five reps on the back squat, and it was pretty challenging. I could have done MAYBE one more rep if my life depended on it. It was a tough, but high quality, final set.

Well I came in the next week, and cranked out two extra reps with the same weight!!

That may or may not sound like a lot to you, but if you do the math, this works out to a roughly 6.5% strength increase … in 5 days.

Crazy right?!?

How did I do it?

Well, it was when I started taking creatine.

I had done about five days of “loading” (where you supplement with 20 grams per day) prior to this workout.

That was it. That was the ONLY thing I changed, to get 6.5% stronger in 5 days.

Not bad. I’ll take that ALL day long.

Needless to say, I was a convert … and I have been using creatine on pretty much an on-going basis since (for about the last 14 years).

As you can imagine, if you are able to get a few extra reps with a given weight on all of your workouts, on a regular basis, you are going to make faster strength and muscle gains over time.

There are also a lot of OTHER reasons why you might take the product – which you’ll learn about tomorrorow in an interview I recently did with Mansal Denton, owner of the Hyperion Strength supplement company – but in the meantime, I wanted to let you know that if you are interested in taking creatine to accelerate your strength and muscle gains, I have a deal I scored exclusively for FVT customers from Mansal, that’s good for the next couple of days.

At the link below, you’ll find the  … use the code forestvance20 at checkout, and you’ll get 20% off – PLUS free shipping – when you order by midnight on Nov 25th, 2015:

=> Hyperion Strength creatine / fenugreek combo pack


** This is important … you will find the “recurring shipping” box checked automatically when you land on the page linked to above …

I just asked Mansal about this, and if you want to get the deal I am providing to you here, make sure that you order as a ONE time purchase (you can always order 2, 3, 4 or more units of the product if you’d like to stock up)

Then, you’ll need to click the button that says “checkout” … and THEN you can enter your discount code.

Here’s what the purchase flow should look like:


creatine 5


creatine 6


creatine 7

Cool? Cool!


Now, one caveat … creatine is NOT for everyone. If you aren’t training consistently and your diet isn’t dialed in at least 80 or 90% of the time, you need to get that sorted out first. You can make progress just doing these things, WITHOUT creatine supplementation.

In fact, if the last sentence describes you, I would recommend you do NOT take creatine at this point.

But if you are already training regularly, and your eating is on the right track, then creatine could be a great thing to add into the mix to take your gains to the next level.

In the interview that I’ll share with you tomorrow, we cover a TON of interesting stuff about creatine … including why taking it with fenugreek (which is included in the product bundle I linked to above) is a great way to increase uptake by the muscles, without having to take it with a bunch of sugar.

We’ll also talk about safety of the supplement, proper dosage, timing of WHEN to take it during the day, and a lot more.

So stay tuned :)

But in the meantime, if you are looking to get stronger FAST … and you aren’t already taking a quality creatine product … check out the Hyperion Strength creatine / fenugreek combo.


- Forest Vance

Posted in Expert Interviews, Supps | Leave a comment

Learning Jump Rope Double Unders? (biggest 2 mistakes – and how to fix them!)

double unders 3

Yesterday, I was inspired to do a jump rope workout for one of my “off day” conditioning sessions.

(Depending on what I am training for at any given time, I typically lift 3 times per week, so some metabolic kettlebell/bodyweight workout on both of those days as well, and then do two to three days per week of “conditioning” – running / biking / jumping rope / etc)

Having recently reviewed the “Dominate Your Double Unders” course, I realized during my workout, that I was making one of the mistakes that Robby (creator of the program) SPECIFICALLY says to avoid! ;)

When I stopped “piking”, and used the tips to improve my form that Robby recommends, my technique cleaned right up, and I was able to get several 30 second interval stretches of non-stop double unders – not bad!

I’m pretty sure that these tips will be helpful to you as well – whether you’re just getting started jumping rope, or even if you’ve been at it for a while.

So check ‘em out:


Two Major Double Under Mistakes to Avoid
from Robby Blanchard, creator, “Dominate Your Double Unders

When it comes to learning how to do double unders, there are two mistakes that you want to avoid:

Mistake #1 – the “Donkey Kick”

“Donkey Kicking” means that when the athlete jumps in the air, they kick their heels up towards their butt.

This is bad because:

– It’s a lot of wasted energy
– It put the athlete in a bad position for the next double under

Mistake #2 – “Piking”

“Piking” is basically the OPPOSTIE of the Donkey Kick.

Instead of bringing the feet behind them and up towards the butt, the athlete brings their feet up and in front of them.

This is bad for the same reasons that Donkey Kicking is – it wastes energy, and puts the athlete in a bad position for their follow-up jump.


Whether you are making the “Donkey Kick” mistake or the “Piking” mistake, the fixes are the same:

– Make sure to keep your feet under you at all times
– Think about LENGTHENING your jump, as if you were trying to hit the ceiling with your head

This will put you in a great position to rebound from each jump effortlessly … and in no time, be dominating your double unders!


Awesome stuff Robby!

Basic tips, but SUPER helpful.

Try these tips in your jump rope workouts today, and let me know if they help.

And for the “ultimate” 21 day course on double under domination, be sure to check out:

Dominate Your Double Unders (on sale now)

Thanks, train hard, and talk soon -

- Forest Vance

Posted in Workout | Leave a comment

I want to teach you how to jump rope

double unders

Back in my pro football days, jumping rope was something we literally did almost every day in training, and I LOVED it –

But until recently, for whatever reason, I had gotten away from it.

A friend of mine was telling me how much they loved jumping rope, and all the benefits they were seeing from doing it … so that initally motivated me I guess, and for the last couple of years, I’ve worked jumping rope back into the mix … in my own workouts, and in our boot camp / personal training workouts at FVT.

Jumping rope is great because:

– It’s a highly efficient way to train – according to a recent study, it burns 3x more calories per minute than running

– It’s highly portable and can be done most anywhere – a jump rope slipped in your backpack or bag can be brought along on a trip, to work, to school, etc

– It improves coordination and keeps you “light on your feet”

And MUCH more!

All that being said … I think the main obstacle that keeps people from jumping rope as part of their training, is being able to do it well.

Not only basic jumps, but more advanced techniques, like double unders.

That’s why I wanted to share this with you:

=> Dominate Your Double Unders

This is a 21 day course designed to help you learn how to jump rope – and specifically, dominate your double unders! – so that you can do workouts like this one:


Double Under / Burpee workout (originally from the CrossFit Canadian Regionals)

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees


Whew! That one gets me gassed just looking at it! ;)

So if you are looking to incorporate jumping rope into your training – OR if you are already doing it regularly, but want to take your skills to the next level – be sure to check out Dominate Your Double Unders.

Thanks, train hard, and talk soon -

- Forest Vance

Posted in Workout | Leave a comment

Last chance for a FREE cookbook (not an eBook)

Hey, just a quick note for you today …

This is your final reminder for you to claim your copy of the brand new cookbook, Eat More, Burn More -

This cookbook will show you how to eat all of your favorite foods, while still losing weight!

You’ll discover how to turn delicious comfort foods into fast fat-burning meals that everyone will love.

Get Instant Access to Your Free Copy Today

The revolutionary new cookbook was created by Chef Gui Alinat, a professional chef and father of five kids. He’ll show you how to magically turn your favorite, filling comfort foods into fat burning meals that you can practically OVEREAT and still lose weight – all without sacrificing taste, or requiring fancy, expensive ingredients.

Take this one for example:



healthy cookies

Active time: 15 minutes

Cook time: 8 minutes

Yield: 8 servings


1 cup whole grain flour
½ cup coconut flour
tablespoons unsweetened cocoa powder
A pinch of salt
3/4 cup Truvia
1/4 cup applesauce
3 tablespoons canola oil
3 large eggs
1/4 teaspoon vanilla extract
1/2 cup 70-85% chocolate, cut into small pieces


1 Combine flour, cocoa, vanilla, and salt in a bowl, stirring with a whisk.

2 Place Truvia, applesauce, and oil in a bowl; beat with a mixer at medium speed until well combined (about 5 minutes). Add eggs, 1 at a time, beating well after each addition.

3 Add flour mixture to applesauce mixture, beating at low speed just until combined.

4 Add chocolate; beat at low speed just until combined. Cover with plastic wrap; chill 30 minutes.

5 Preheat oven to 350°. Make balls of dough and place about 2 inches apart onto baking sheets lined with parchment paper. Flatten to shape them like cookies. Bake at

350° for 8 minutes or until almost set. Cool on pan 2 minutes or until firm. Remove cookies from pan; cool on wire racks.


Sounds good, right? :)

Well, in Eat More, Burn More, you’ll get over 100 MORE recipes like this one, so that you don’t have to feel awkward while trying to eat healthy at dinners with family and friends.

Even the pickiest eater in your family will love these meals.

Claim Your Free Copy Here

Thanks, and have an awesome day -

- Forest Vance

Posted in Diet | Leave a comment

Old-fashioned Meatloaf – Without the Guilt! (recipe inside)

Got another recipe to share with you today from the new Eat More, Burn More cookbook -

This one is for old-fashioned meatloaf!

Except, it’s without the guilt … because this is a lean, mean recipe …

And, just as great, it’s FAST to prepare, so that you can go out and focus on something ELSE than prepping your healthy food all day! ;)


Old-fashioned Meatloaf
sample recipe from the new Eat More, Burn More cookbook


Active time: 15 minutes

Cook time: 1 hour

Yield: 4 servings

Nutrition: 570 calories, 25g fat, 52g protein, 33g carbohydrates, 5g fiber, 17g sugar


2 lbs. 90% lean ground beef
1/2 cup unsweetened, whole-grain cereals (Ezekiel or Bob’s Red Mill brands), processed into crumbs
1 egg
1 onion, finely chopped
3 tablespoons tomato paste
2/3 cup low-fat milk


tablespoons apple cider vinegar
2 tablespoons molasses
2 teaspoons Worcestershire sauce
1/2 cup tomato paste
salt and pepper to taste


1 Combine all meat loaf ingredients, place into an ovenproof dish, and shape into a log.
2 Combine sauce ingredients and pour on top and sides of meatloaf.
3 Bake at 350°F (180C) about 45 minutes to 1 hour.


You can skip the ‘breadcrumbs,’ or replace them with gluten-free breadcrumbs.


Give this one a try, and let me know how it turns out.

And, don’t forget to pick up your free copy of the Eat More Burn More cookbook while Chef Gui is giving it away this week for just the cost of shipping:

=> Eat More Burn More (100+ amazing recipes)


- Forest Vance

Posted in Diet | Leave a comment

Pancakes! :)


I love pancakes!

Especially smothered with butter and fresh maple syrup.

I know what you’re thinking … “but Forest, pancakes are BAD for you!” … right?

Well, not necessarily …

If you remember, yesterday I told you about Chef Gui Alinat’s new cookbook - Eat More Burn More

Well, it’s got over 100 recipes that turn all of the best comfort foods into weight loss-approved meals … including pancakes!!

Yay!! :)

So check out this healthy pancake recipe … and then go grab your FREE copy (you just pay shipping costs) of Chef Gui’s cookbook while it’s up for grabs this week:


Old-Fashioned Pancakes
sample recipe from the new Eat More, Burn More cookbook

Quick Tip: Using a funnel, pour batter into squeeze bottles. That way you can control how much batter to put on the pan. Even better, kids love squeezing pancake batter, making faces, writing stuff, or drawing Mickey’s big ears.

Active time: 10 minutes

Cook time: 10 minutes

Yield: 4 servings

Nutrition: 210 calories, 8g fat, 25g carbohydrates, 9g protein, 5g fiber, 10g sugar


1/3 cup coconut flour
1/3 cup buckwheat flour
1/2 tablespoon honey
2/3 tablespoon melted butter
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
3/4 cups low-fat buttermilk
1/3 teaspoon vanilla extract
3 large eggs
1 large, ripe banana, mashed
pinch of salt


1 Combine flours, honey, baking soda, baking powder, cinnamon, and salt in a large bowl; stir with a whisk.

2 Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring until smooth. Fold in banana.

3 Spoon 1/4 cup batter per pancake onto a hot nonstick pan. Turn when tops are covered with bubbles and edges look cooked. Be gentle while flipping pancakes over.

4 Serve pancakes with pure maple syrup.


Try those pancakes, and let me know how you like them!

And don’t forget to pick up your copy of Chef Gui’s book this week – for free! – at the link below:

=> Eat More Burn More (100+ amazing recipes)

Thanks -

- Forest Vance

Posted in Diet | Leave a comment

FVT Elite Online Coaching – Sample BB/KB/BW Workout

kb body weight hybrid workout

I mentioned in a message to you a couple of days ago that we were opening a few spots in my Elite Online Coaching program.

We have had TWO folks officially sign up so far … which I am very excited about! … so now we have THREE spots left before we shut down the current application period.

In case you are thinking about applying, but haven’t done so yet …

Or if you have actually put in an application, but haven’t pulled the trigger on officially signing up …

I wanted to give you a sample workout, to get an idea of what you would be getting yourself into ;)

Now – keep in mind:

– Your workouts and nutrition plan in my Elite Coaching program would be INDIVIDUALIZED … so depending on your goals, what equipment you have available to train with, time you have devoted to your workouts, etc, this may or may not be what YOUR workout would look like … but this sample should at least give you an idea.

– In the packet that I would deliver to you each month with your custom workout and nutrition plan, to make sure that you know how to do all of the exercises that I program for you with perfect form, I link to a video that shows you exactly how to do them.

– If you want my feedback on if you are doing any of the moves correctly, you can take a video of yourself doing an exercise and share it with me, and I will give you coaching on your form etc.

– You’d check in with me each week at minumum – but as much as you like, to let me know how things are going, to answer questions, to let me know how I can help you improve for next time, etc

Okay, enough chit-chat … let’s get into our sample workout:


FVT Elite Online Coaching – Sample BB/KB/BW Workout

1 – Warm Up (30 sec ea, 2x thru the circuit)

12 body weight squats
6 push ups with rotation
15 jumping jacks
10 leg swings each leg

2 – Strength work

trap bar deadlift – 4×5, work up to about 85% of 1RM on last set
(pair with)
walking lunge, body weight only, 3×8 each leg

3 – KB Complex (complete all exercises on one arm without setting the ‘bell down)

KB suitcase dead 5
KB swing 5
KB clean 5
KB front squat 5
KB push press 5

Three rounds each side, no rest between sides, set KB down and rest about 30 seconds after completing a round on each side


And there you have a sample workout from my Elite Online Coaching Program!

So … if you are tired of getting just so-so results from workouts that you try to do on your own … if you KNOW deep down that coaching and accountability is what you really need to take your workouts to the next level and FINALLY get the results you are truly capable of … apply for my Elite Online Coaching program below.

Thanks -

- Forest Vance


I am now accepting applications for my online Elite Coaching program!

Here’s how the process works:

1 – Click the link below, and fill out the application.
2 – I will get back to you within 24 hours.
3 – If we decide together that it’s a good fit to help you reach your goals, we’ll get payment set up, and I will send you over a new client intake questionnaire.
4 – You’ll fill out the questionnaire in it’s entirety … and when I get it back from you, I will design you a custom workout and nutrition plan.
5 – You’ll check in with me as often as you like via email, but at least every week. I’ll help you tweak your workouts, your meal plan, etc to get to your goals as
fast as possible. If you’d like to send me videos of you doing exercises so I can crtiique your form, I am happy to do that as well.
6 – Each month I’ll send you a new workout and meal plan based on your goals, your previous month’s progress, etc

=> Click here to apply to train with me online

I am ONLY opening this program up for a short time … and as soon as the open spots fill (right now I have three left), which they typically do within 24 – 48 hours … I won’t be able to accept any more new Elite Online Coaching clients for the next few months.

=> Apply now for the FVT Elite Online Coaching program

Posted in Workout | Leave a comment

What Would YOU Look Like With 5-7% Less Body Fat? (pics inside)

If you have what’s called “anterior pelvic tilt” – a SUPER common condition that causes your butt to stick out and your belly to bulge due to your hips tilting forward -

It can cause you to look like you have 5-7% MORE body fat than you actually do!

Take a look at the pics below to see what you would look like with 5-7% LESS body fat than you have now:

Crazy stuff, right?!?

Now don’t get me wrong – you’re not going to go from looking fat and flabby to ripped and shredded just by correcting some imbalances in your hips.

HOWEVER … you CAN basically look like you moved an entire “square” over in the pic(s) above by “unlocking” your hip flexors (which is one of the leading causes of anterior pelvic tilt).

So how do you know if you have tight hip flexors?

If you sit a lot and have a belly that sticks out, chances are pretty good – like 99% :) – that you do.

The good news is, there is a 15 minute solution that can “reverse” the damage of sitting, and that “tucks” your stomach back in. Find this solution at the link below:

=> Click here to look 5-7% lower in body fat


- Forest Vance, MS, RKC II, PCC

Posted in Announcements | Leave a comment

How to Add 35 lbs to Your Deadlift + Squat in 15 Minutes

I am just over two weeks away from the StrongFirst lifter cert …

Two of the tested lifts are deadlifts and squats.

My squats are solid, I have done a LOT of back squatting over the last 20 or so years, and I feel great about doing five reps with my bodyweight as part of the
technique test.

My deadlifts on the other hand I have NOT done nearly as much of over the years, and hitting 2x my bodyweight for a single and 1.5x my bodyweight for five is going to
be a tad more challenging.

I have been training hard for the last three months, but still, I need every edge I can get at this point! ;)

That’s why when Coach Chris from sent me this article, I was FIRED up about it … and I knew I HAD to share it with you ASAP.

Chris shares his story about how he increased his deadlift in 15 minutes … WITHOUT changing his routine or modifying his technique.

Check it out!


Add 35 lbs To Your Deadlift in 15-Minutes
by Coach Chris Wilson,

Listen, it’s not what you think. I’m not going to tell you about a new technique to try or costly special equipment or even some underground secret training program.

It really has to do with one simple but life-changing thing: UNLOCKING your tight hips.

I was blown away by what I’m about to share with you and so let me explain.  The ‘power zone’ as I like to call it lies at the center of the human body. Sure, the arms and legs are super important for any person or elite athlete, but the source of true power resides within the hips.

Talk to any coach or trainer the world over and they will agree with this simple assessment: All athletes from hockey to football, baseball to tennis, soccer to
powerlifting rely on the explosiveness that their hips and glutes possess.

Without the ability to bend, jump, twist, dive, run or move effectively, an athlete is dead in their tracks, literally.

So what is the common thread that ties most athletes together?

Some might say speed, power or even strength, but the answer is actually much simpler than that. I’m talking about the athletic position or ready position found in
most sports.

Imagine for a moment the linebacker in football, the shortstop in baseball, the goalie in hockey or the powerlifter on the platform and how their body looks. They all
stand ready in a position of strength to either tackle someone, catch a ground ball, stop a puck or lift maximum weight.

For example, what does the powerlifter do just before the squat or deadlift? They move into a strong, athletic position as they mentally connect to every muscle in
their body so that they can create as much power and force on the bar as possible.

None of them would ever stand casually in an upright position seconds before having to perform. Why is that? Because they would not be able to generate ANY power
from that position.

An athlete in almost any sport will stand with feet shoulder width (or wider) apart, knees flexed, butt back and torso tilted forward. They are balanced, grounded,
strong and ready for anything that comes towards them.

From this position, anyone can react quickly, explosively and with tremendous power. If at any time the muscles in the hip area are compromised, athletic performance
is undoubtedly affected and not in a good way.

When it comes to acceleration and speed, the hips are at the epicenter of power. Even though the squat or deadlift with maximum weight may not look very fast, the
lifter is telling their body to move as fast as they can to move the load.

So when I assessed how much I sat every day on the computer and realized even though I train hard 5 days per week in the gym, my hips were in terrible condition. And
knowing how critical the hips are when it comes to generating ultimate power, it was time to seek out a professional who could help me out.

After discussing this issue with Injury Specialist Rick Kaselj, I knew that if I could lengthen my hip flexors and undo all of that damage from sitting so much over
the years, I could become more explosive and lift more weight.

Rick came to our facility and put me through a series of movement patterns and exercises. In only 15 minutes I had done not just static stretching (like most warm-up
programs) but proprioceptive neuromuscular facilitation (PNF), dynamic stretching, 3-dimensional core stability exercises, mobility exercises, fascia stretching and
even some muscle activation movements.

Immediately after performing all of these exercises, I felt READY. Ready to move.

Ready to lift. I truly felt more powerful and energized than I had in years.

So what did I do? I went ahead and did some deadlifting. I literally added 35 lbs to my max lift after only doing this routine once. My hips were awake. The
circulation through my ‘power zone’ was flowing and I felt incredible.

I know this sounds too good to be true but it is absolutely a night and day difference.

Granted, this routine would need to be practiced daily for the results to continue but I couldn’t argue with the immediate results of this 15 minute routine.

By UNLOCKING my tight hips, I was able to perform at my best and instantly gain strength in my lifts.

Rick’s program is called Unlock Your Hip Flexors and if you do any kind of explosive lifting it can definitely add pounds to your max without changing anything else.

Add 35 lbs to Your Deadlift Max in 15-Minutes


Thanks again for sharing your story Chris – great stuf!!

And, if you are fired up as I was after ready that, be sure to check out the “Unlock your Hip Flexors” program HERE (it’s on sale this week for just $9!).

Train hard, and talk soon -

- Forest Vance

Posted in Expert Interviews, Workout | Leave a comment

“Unlocking” this muscle is your key to strength and health …

Many people have called the psoas (hip flexors) your body’s most powerful “hidden survival muscle”.

If it’s too tight, undertrained or locked up it can contribute to issues such as:

– Nagging Joint Pain
– Bad Posture
– Trouble Sleeping
– Sluggishness
– High Anxiety
– Digestive Problems
– Weakened Immune System
– Circulatory Issues
– Loss of Sexual-Performance
– Lack of Explosiveness in the Gym

BUT … if you can “unlock” this muscle, it can lead to some amazing health benefits.

You see, our hip flexors are the engine through which our body moves. They control balance, our ability to sit, stand, twist, reach, bend, walk and step.

Everything goes through the hips.

And when our hip flexors tighten it causes a lot of problems in ordinarily healthy and active people, like us.

Now that being said, knowing you have tight hip flexors is one thing. Knowing how to fix your hip flexors is another challenge altogether.

If you trust so-called experts on Youtube and online, they’ll have you believe it’s simply a case of holding a few static stretches for a period of time to try and lengthen the muscle.

Or rolling around with a tennis ball stuck to your hip (as if that will really make any difference).

It takes more than a tennis ball and foam roller to unlock your hip flexors…and doing it wrong could cause even MORE damage.

The reason few people manage to fix their hip flexors is simple.

It’s really a hard area to reach.

If you see how the psoas is attached within your body, it’s buried deep inside your core making it tough to access. It’s a hard muscle to find, let alone train.

Well, you can learn to release your tight hip flexors on your own.

If you think of your psoas as a combination safe lock, there are several numbers that will unlock it but they need to be entered in the right order.

There are a number of specific movements beyond simple static stretching you can use to unlock and loosen your hips, legs and back.

These include:

– PNF stretching
– Dynamic stretching
– 3-dimentional core stability exercises
– Mobility exercises
– Fascia stretching
– Muscle activation movements

And more.

All of these techniques and more are covered in the program I want to introduce you to today, called “Unlock Your Tight Hip Flexors”.

Unlock your Hip Flexors” gives you a practical, easy-to-follow program you can use TODAY for instantly releasing your hip flexors for more strength, better health and all day energy.

Inside the program, you’ll discover:

– Exactly how to target those hard-to-reach muscles with detailed, step-by-step walk-through videos of every single Key Move

– The No.1 single most important element of human body posture and why your hips hold the key to peak performance

– The true impact of your body’s “Mighty Muscle” and how it is really affecting your physical, emotional and spiritual well being

– How your body’s natural survival response has been tricked into permanent “danger” mode, and how you can switch it off to see faster fat loss and more energy

– The main causes for your psoas muscle to change structure, a major danger sign for your body

And SO much more!

So if you are struggling with tight hip flexors and suffering from some or all of the problems talked about in today’s article … but you don’t know what to do about it … click the link below to get the full “Unlock your Hip Flexors” program now:

=> Unlock your hip flexors

Be back with more info on how to unlock your hip flexors later this week … train hard, and talk soon -

- Forest Vance

Posted in Miscelany, Workout | Leave a comment