“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

Unusual Tip ☺ – How to Burn The MOST Fat During Your Workouts

Yesterday, I sent you a message about a new method that can help you burn up to 20% MORE fat first thing in the morning.

However …

I received a few messages BACK asking exactly how the whole process works.

I wanted to break it down for you and explain further today!

So, when you sleep every night your body produces growth hormone, which is one of your TOP fat-burning hormones…

It flows throughout your body, attaches to your fat cells, and basically “shrinks” them.

Production of growth hormone rises a bit while you’re sleeping, and continues when you wake up.

However, when you eat, production of this fat-burning hormone comes to a halt, and your body starts producing insulin instead.

Your body can only produce one of these at a time.  It’s either growth hormone or insulin, not both.

Now, when you do short total body workouts, your body produces even MORE growth hormone, which is why you can get amazing results in only a few minutes.

When you do these short workouts, your body is FLOODED with fat-burning hormones …

And it RAPIDLY boosts your metabolism, so you keep burning fat for up to 24-36 hours AFTER your workout is over.

So if you combine the overflow of growth hormone that’s produced while you sleep, then add in an extra boost from the short burst workout, your body starts melting away fat at an extremely fast rate, and …

Since your body already burned up all the carbs and sugars from dinner the night before, all you have left to burn is …


Now, if you eat breakfast before your workout, you can still get good results.

However, if you want the BEST and FASTEST results possible, you’ll take advantage of this fat loss loophole and start using pure fat for fuel instead of carbs or even
worse, your lean muscle tissue.

The best part is, it only takes a few minutes in the morning and you’re set for the rest of the day!

And if you’re already following a workout program, stick with it and you can add in a Morning Burn before work to get DOUBLE the results WITHOUT adding an extra
hour or more to your workouts.

Use This Fat Loss Loophole to Burn PURE FAT First Thing in the Morning

Hopefully that sheds some light on how this whole process works.

And no … jogging, using the elliptical, or going for a walk will not produce the same incredible results. They don’t engage your entire body, and they don’t ignite your fat-burning hormones at the rate that these short-burst exercises do.

That’s it for now – have an awesome day, and talk soon -

- Forest Vance

Posted in Miscelany, Workout | Leave a comment

Meet Blaze :)

Today, I’d like you to meet Blaze Schwaller.

She is one of more than 27,000 people who made the investment last year in The Ultimate Healthy Living Bundle (2014 Edition).

** This year’s edition of The Ultimate Healthy Living Bundle comes off sale in just a few HOURS (sorry I didn’t get news of this to you earlier, but I just found out about it myself and wanted to spread the word!) Click this link for more info or to buy now => The Ultimate Healthy Living Bundle **

She was kind enough to do an interview with the Ultimate Bundles team, and I was so inspired by her story that I wanted to share it with you.

Click here to check it out:

You see, last year, Blaze hit a wall physically and saw her health spiral out of control in a very short period of time. But with courage and determination, she used her Ultimate Healthy Living Bundle to take control of her health.

Fast forward one year and Blaze is a new woman – vibrant, healthy, and having almost completely reversed the horrible symptoms that she was experiencing last year.

She took sole responsibility for her own health, and is experiencing the benefits of it already. She also explains how the Ultimate Healthy Living Bundle was the catalyst to helping her get to where she is today.

Watch this video to hear the rest of her story!

Inspired by her story? Then take a look at the 2015 Edition of The Ultimate Healthy Living Bundle! It contains NINETY FOUR eBooks and eCourses from the most highly acclaimed healthy living mentors.

The bundle contains resources designed to help you:

– use essential oils to fight colds, flu and many other ailments detox your home
– take the Paleo approach to dental health
– create your own natural, non-toxic personal care products
– give your food a longer shelf life … naturally
– create quick, stress-free, nutritious meals that the entire family will love
– make fun ‘n’ fabulous healthy lunch boxes (including grain-free lunch boxes)
– have a blast getting fit!

Included in the bundle is also over $200 worth of incredible (and mostly physical) bonuses from healthy living companies – such as $25 in essential oils from Plant Therapy.

Check out The Ultimate Healthy Living Bundle (2015 Edition) right here.

And don’t forget … this year’s edition of The Ultimate Healthy Living Bundle comes off sale in just a few HOURS (sorry I didn’t get news of this to you earlier, but I just found out about it myself and wanted to spread the word!) … so if you’re interested, be sure to pop over and check it out asap :)


- Forest Vance, MS, RKC II, PCC

Posted in Diet, Expert Interviews, Miscelany, Supps, Videos, Workout | Leave a comment

Two Ways to Maximize Muscle Growth


Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells.

But did you know that there are actually TWO different types?

Knowing the difference – and how it relates to your goals – can help you maximize muscle growth and get where you ultimately want to go with your training, faster!

Hypertrophy Type #1 – “Sarcoplasmic”

Sarcoplasmic hypertrophy is basically an increase in muscle cell fluid within the sarcoplasm.

During sarcoplasmic hypertrophy, the sarcoplasmic fluid volume increases, but the muscle fiber mass does not.

What you essentially get as a result is larger, less dense muscles. Not a lot of muscle growth or strength happens, but the muscle fiber itself appears much larger.

Sarcoplasmic hypertrophy is thought to occur from higher rep, “bodybuilding-style” schemes (10-15+ reps).

For most people, this type of hypertrophy is not really desirable. For certain high-contact sports, for example, it can be useful … but if you’re just trying to gain lean, hard, dense, and FUNCTIONAL muscle … your focus should be on myofilrillar hypertrophy.

Hypertrophy type #2 – “Myofibrillar”

Myofibrillar hypertrophy is essentially muscle fiber growth. A myofibril is the contractile portion of a muscle fiber. Without myofibrils, our muscles could not move.

When myofibrillar hypertrophy takes place, the number of myofibrils in a muscle increases, which in turn increases the muscle fiber density and strength.

Because it involves the addition of more contractile units to the muscle cells, myofibrillar hypertrophy is more beneficial to most athletes than sarcoplasmic hypertrophy. More myofibrils means greater strength and power production.

Myofibrillar hypertrophy is thought to occur from heavier loads and lower rep schemes (3-5 reps).

So now that you know the two different types of hypertrophy, when planning your next program, consider your goals and adjust your training accordingly. If you want to build size, focus on sarcoplasmic hypertrophy. If strength and power are your goals, aim for myofibrillar hypertrophy.

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

PS - This article is a great intro, but we are really just scratching the surface as to all that can be done in programming a muscle gain program for specific hypertrophy type …

If you’re going for the hard, lean, dense, and functional muscle look, check out the new Specforce Alpha Tactical Fitness System. The 12 week training plan outlined in this program is designed SPECIFICALLY around the concept of myofibrillar hypertrophy, and it’ll show you EXACTLY how to train to make it happen:

=> Specforce Alpha Tactical Fitness System (on sale now)

Posted in Miscelany, Workout | Leave a comment

3 Ways to Improve Your Alpha Male Status, Starting Tomorrow


Part of the appeal of lifting weights, training hard and building muscle is to look and feel more powerful than the next guy – to be the alpha male.

That’s why I wanted to share today’s article with you. Because if you’re working hard in the gym, garage, back yard or wherever you train … the tips in this article, though a tad outside the scope of information I normally share, I think will be of interest to you.

Also keep in mind – these tips (they are actually from a bonus report included with Specforce Alpha Tactical Fitness System) are a great start, but in reality are just skimming the surface on what it takes to become a true Alpha male … for a complete and comprehensive workout, nutrition, mindset and lifestyle package designed to take you to ultimate Alpha status in 12 weeks, check out the Specforce Alpha Tactical Fitness System here.


3 Ways to Improve Your Alpha Status, Starting Tomorrow

Often each arena in life has Alpha males who stand head and shoulders above the crowd in their ability to take the lead and arrest everyone’s attention.

Alpha males show up everywhere from politics to sports.

Alpha males are leaders. They aren’t back seat drivers but rather are up in the driver’s seat of life, leading the charge.

Many alpha males naturally gravitate toward the military and/or law enforcement. They even show up and stand out in many physical endeavours, team sports and other similar ventures.

So – where to YOU fall?

Well, there is typically one alpha male in a group, and then there is everyone else. That includes “beta males” wannabes, and everything in-between.

Odds are you are in the other group. That is because by definition there aren’t too many alpha males.

Don’t despair – you don’t have to remain stuck in the slow lane. You can make some changes that can start to change you into the alpha type.

Here are three tips you can observe, and start putting into action, right away to help you achieve Alpha status:

1 – Altitude and Room Control

Controlling a room and being strategic in how you position yourself is likely the most important factor in how you will be received in a social setting.

When positioning yourself in a room first and foremost you never want to have your back exposed. This is an unacceptable vulnerability both tactically and socially.

Also, an Alpha knows that an elevated position is the most strategically effective for controlling a room and he will work for a position which affords him a view of the area.

So, upon entry an Alpha will scan the room for an elevated position in order to gain the tactical advantage. Second, he will scan the exits and know the safest most effective point of exit should the situation arise. This is particularly important when an Alpha is in public with his family. He is responsible for their protection and well being and must be able to protect them at all costs. This is a vital threat assessment that all Alpha males do.

2 – Posture Power

One of the most prominent manners in which the alpha male differs from others is his posture. An alpha male has better posture than the typical guy. He carries himself, his body, somewhat differently than the average guy.

There is no slumping with the alpha male – he is upright and engaged in anything and everything across the board.

Another added bonus – although most guys don’t realize it, posture provides a way to instantly improve the body by 15 percent or more. Forget all those hyped diets or exotic supplements or secret training routines – posture is the quickest way to change the body. And it can be done immediately – right now you can improve your body by 15 percent merely by improving your posture. There isn’t anything else that works immediately as does changing your posture.

One way to simply recognize how far you have to go is to stand with your back against the wall, chin up, and put a book on your head. Step out and keep your body upright enough to keep the book where it is. This is a simple drill to get the feel of how real upright posture feels like.

3 – Attention

What an Alpha male intrinsically understands about gaining the attention of others is to be attentive. Or said another way, to be interesting be interested. You need to shift your mindset to truly become the focal point of a room.

An Alpha male recognizes the needs of others who are longing to be heard so he will turn his gaze and meet the eyes of the other who is talking. This is particularly
important when it is someone whom you are interested in meeting.

To sum up, alpha status is not merely muscle factor, or brute power. There are a lot of muscular brutes who are beta males or wannabes. Alpha Status comes as much from an inner factor as it does the physical. The alpha male puts himself in prime position almost effortlessly and effectively. But he is doing certain things that give him an advantage and an edge in anything he engaged in. You can use these tips in today’s article as you wish to get to become an Alpha!

- Forest Vance, MS, RKC II, PCC

PS - These tips are a great start, but in reality are just skimming the surface on what it takes to become a true Alpha male … for a complete and comprehensive workout, nutrition, mindset and lifestyle package designed to take you to ultimate Alpha status in 12 weeks, check out the Specforce Alpha Tactical Fitness System.

Posted in Miscelany | Leave a comment

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

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

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

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

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

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

And I have a written record of all of it.

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

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

Here’s how it works:

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

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

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

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

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

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

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


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

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

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

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

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

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

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

=> 7 FREE Fitness Gifts

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

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


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

- Forest Vance, MS, RKC II, PCC

Posted in Motivational | Leave a comment

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

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

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

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

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

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

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

- Forest Vance, MS, RKC II, PCC

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

Posted in Videos, Workout | Leave a comment

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

kettlebell carry

Meet “Mike”.

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

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

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

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

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

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

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

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

Mike’s issue was MOBILITY.

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

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

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

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

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

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

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

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

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Miscelany, Workout | Leave a comment

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

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

fv before and after

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

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

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

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

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

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

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


7AM -

spinach or other greens
apple or banana
splash of whole milk

10AM -

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

1PM -

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

4PM -

baby carrots

7PM -

assorted veggies
yam or brown rice


Not too bad, right?

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

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

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

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

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

- Forest Vance
Certified Fitness Nutrition Coach

Posted in Diet, Motivational | Leave a comment

Fighter Abs 2.0 Inside Scoop, and Your Free FVT Bonus

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

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

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

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

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

They are doing something different than everyone else.

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

=> Fighter Abs 2.0

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


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

And this program includes:

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

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

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

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Diet, Workout | Leave a comment