2 “Quick Fix” Tips for Back Pain Relief

Anyone who’s ever suffered from back pain can vouch for the misery it causes.

Back pain keeps you from enjoying life, and can result in costly doctor visits, and potentially dangerous pain reliving drugs.

But there is good news!

Although certainly things such as injuries, muscle spasms, and osteoarthritis can cause back pain (and you need to consult with a medical professional, if any of these things apply, or just in general to be safe, before taking my advice!) …

Two other HUGE causes of back pain are poor posture, and a weak core … and these can be easily addressed.

Let’s start off with some tips for proper sitting posture:

– Sit with your back straight, shoulders back, and your butt touching the back of the chair.
– Distribute your body weight evenly on both hips.
– Keep your knees and hips even.
– Keep your feet flat on the floor.
– Stand up every 30 minutes to stretch your back.

These might seem like simple things, but they make a HUGE difference in keeping you healthy and pain free for the long term.

When it comes to strengthening your core, I recommend that you check out my Abdominal Annihilation program, included in the new PreHab Revolution package, on sale this week:

=> PreHab Revolution 2.0

In Total Body Abdominal Annihilation, you will discover the best, most effective kettlebell and body weight exercises and workouts to give you a strong, lean, defined set of abs.

You’ll learn how to safely and effectively perform awesome, NO crunch or sit up ab exercises like renegade rows, windmills, Janda sit ups, and much more. And you’ll also get killer total-body ab workouts that you can use as stand-alone sessions or tack on to your existing training program.

PreHab Revolution also includes:

– The Invincible Body Video Series
– FVT Flexibility / Mobility “Cheat Sheets”
– 70 Yoga Videos
– Dealing with Back Pain the Natural Way

But it’s on a “dime sale” – where the price goes up with each person that buys – for the next few days …

… so you should grab a copy as soon as you can if you’re interested, so that you can get the best price.

Here’s the link:

=> PreHab Revolution 2.0

To sum up, although certainly things such as injuries, muscle spasms, and osteoarthritis can cause back pain (and you need to consult with a medical professional, if any of these things apply, or just in general to be safe, before taking my advice!) …

Two other HUGE causes of back pain are poor posture, and a weak core … and these can be easily addressed.

I hope the tips in today’s article helps …

… and here’s to getting you some back pain relief! :)

- Forest Vance
Master of Science, Human Movement
Corrective Exercise Specialist

Posted in Miscelany, Workout | Leave a comment

Forest Vance Off Day Moblity/Recovery/Flexibility Routine


I will not lie, my flexibility in the hips and thoracic spine areas leaves something to be desired.

I might be able to DO certain movements, that but they aren’t as great looking or as good as they could be.

I know it’s something I need to work on for health and longevity, but somehow it always gets pushed to the bottom of the priority list.

That’s why I am dedicating a full three days per week of workout sessions JUST to recovery, flexibility and mobility.

Already after just three sessions of this last week, I could feel the difference in yesterday’s training session. Pretty crazy.

Now if you know you need to work on your flexibility and mobility (and chances are you do), you should try this method as well.

Here is what one of my recovery/flexibility/mobility days looks like if you want to try and build it into your own routine:


Forest Vance Off Day Moblity/Recovery/Flexibility Routine

1 – Foam roll/SMR

I take a lacrosse ball and roll out sore areas in my upper back, standing against the wall. Then I use the foam roll to hit my calves, hamstrings, IT bands, quads, hip flexors, and back.

2 – Joint mobility

I do 10-20 reps each of:

3 way neck
shoulder shrug
arm circles
hip circles
knee circles
ankle circles

3 – Dynamic stretch

I’ll hit specific areas I need work on – inchworms for the hams and calves, sumo squat-to-stands for the hips, walking lunges w a reach for the hip again …

4 – Low intensity walk or bike ride for 20 or 30 mins

I enjoy getting outside and doing this, it enhances recovery, I work the cardio a bit and I can get out in nature and clear my mind. And since I typically train around noon it’s also a nice break from all the craziness of a typical day.

5 – Static stretch

Here I will again hit areas I need to focus on – like the hips, hamstrings, T-spine, etc. Also I will include a couple of yoga poses here.


If you need to loosen up and enhance your recovery, try working a session or two like this per week into the mix, and let me know how it goes for you.

I think you will be pleasantly surprised! :)

Talk soon –

– FV

PS - I have taken my complete plan and put everything I have been doing into a home study course - PreHab Revolution!

In it, you will learn a complete plan to improve mobility, strengthen your core, reduce chronic pain, and feel amazing.

It is going on a dime sale for the next few days, starting tomorrow .. so if you’re interested, keep an eye on your email inbox to hop on it as soon as it’s available and get the best possible price!

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Why Your Pills are Keeping You Sick


Every day, we are bombarded with their messages.

Their ads make it seem so normal! Like everyone NEEDS some crazy blend of drugs and unknown ingredients, that someone cooked up and put into a capsule.

Imagine this -

You’re relaxing after work, watching your favorite TV show.

They cut to a break, and the commercials come on.

Images fill your screen of an attractive, yet detached woman sitting by herself – directing her melancholy gaze out the window.

You can’t help but watch, and you start to empathize with her.

I mean, we all feel like that sometimes, right? Detached and melancholy.

Then, they introduce the clever name of some new pharmaceutical.

The screen now shows images of the same woman strolling down the sidewalk with a smile on her face. Now she’s holding hands with her good-looking husband and adorable kid. They all look SO happy.

This could be you, right? This could be just what you need to feel alive again.

You start to think, “Do I need this drug too? Is this what my life’s missing?”

…then the “fast-talking disclaimer voice” comes on and tells you that if you take this drug you might have side effects of “weight gain, diarrhea and vomiting, depression, thoughts of suicide, hypertension, high blood pressure, heart attack, stroke or even death”.

This is the point where you snap back to reality, and start to question how a drug with that many frightening side effects could possibly be the answer.

Yet, with all the advertising, these drugs are more popular than ever!

Of course, some people need a few of these drugs, but most of them just mask problems instead of cure them.

Some of them are even DESIGNED to keep you sick.

As overdoses from all kinds of prescription drugs become one of the most tragic epidemics we’ve faced as a nation, you have to wonder why these toxic substances are so prevalent in our society.

If we want REAL CONTROL of our health, we need to stop relying on Big Pharma’s expensive and dangerous concoctions that are designed to only mask our problems – and keep our bodies addicted and anxious for the next dose.

What we really need are natural solutions that actually support our bodies to work the way they were beautifully designed to.

Interestingly, there ARE places where people live long, healthy lives without relying on medication.

Eastern and South American medicine are two examples of places where many people are living happier, healthier, and more fulfilling lives, almost totally free of pharmaceuticals.

And that’s why I highly recommend Lost Empire Herbs.

Lost Empire Herbs is on a mission to give EVERYONE access to high-quality Chinese, Ayurvedic, and Western herbs and formulas that support your body’s ability to produce its own safe, natural hormones and enzymes, allowing it to heal itself from the inside out.

These guys have formulas for both men AND women, and they have a number of highly specialized blends that can:

– Enhance libido / sexual function
– Boost energy and endurance
– Provide mood support
– Provide menopausal support
– Promote brain health / improve memory and cognition

And much more!

They’re committed to researching the safest ingredients, seeking the highest-quality sources, and personally testing the best blend ratios of the highest potency herbs … and they do it all to produce the maximum desired results possible with NO side effects.

The BEST news? April 12th – 18th, Lost Empire Herbs is holding their much anticipated annual Tax Refund Sale, where YOU can get a 15% discount storewide!



When you enter the code “TAXREFUND” at checkout from 4/12 to 4/18, you’ll get 15% off all purchases.


I hope you take advantage of this awesome opportunity to get your body back on track to healing itself.

It’s time to toss out Big Pharma’s expensive, addictive, and all-too-often deadly cover-up pills out the window, and let your body do what it was made to do!

- Forest Vance

PS - Coupon code “TAXREFUND” for 15% off sitewide will only be good until 4/18, so head over to Lost Empire Herbs now to check out their incredible selection:


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Stability Ball Pike Tutorial + Distance Group Coaching

My Distance Elite Coaching program is now officially FULL for the next 12 weeks. SO excited to be working closely with these new clients, and helping them work towards their fitness goals!

But there were a lot of folks I heard from who would have loved to work with me, but the program was out of their reach financially.

And trust me, I totally get it.

So what I have decided to do is, start a group – based distance coaching program.

We have never done this before, but I got the idea over the weekend, and so we’re going to do a “beta test” group.

It will run in a group format – kind of like boot camp, run online – vs the one on one focus of my Elite coaching program.

The cost will be considerably lower, for those that price was an issue for.

And you’ll even have some of the added accountability and motivation of working with a group as you work towards your training goals.

If you are interested, stay tuned – details on that coming later this week.


Stability Ball Pike Tutorial

When I first got into the fitness industry, stability balls were ALL the rage, and I used them almost every single one of my programs.

But I started realizing that in most cases, the trainee was not able to use as much weight for a given exercise, as they would in the more traditional version.

And since over the last several years, so much of my training methodology has evolved to helping people get stronger as a priority, I have moved away from using them.

But, I am starting to come around, and realize that the stability ball offers an entirely new dynamic to strength training, and has a place in most workout programs.
The balance and core activation required to perform movements on these balls can be a great benefit.

Here is an intermediate-to-advanced move using the stability ball to work your abs, that if you’re a stability ball skeptic like me, might convert you:


Stability Ball Pike

1 - Get into push up position, with a stability ball under your lower quads.

stability ball pike 1

2 - Contract your abs, and raise your hips as high as you can, allowing the ball to roll to your shins under control.

stability ball pike 2

3 - Push your knees back out, and roll the ball back in the reverse direction, returning to starting position.

stability ball pike 1

Repeat for required number of reps and sets.


Try three sets of ten of the stability ball pike at the end of your next training session. You’ll feel the ab activation, and the sheer power of the movement, right away. It might just turn you into a stability ball convert!

Train hard, talk soon -

- Forest Vance

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Odd (but effective) 17 Minute Home Workout

2 15 14 iPhone pics 905

“I don’t have time to work out.”

“I don’t have money for a gym membership.”

“I don’t have access to proper exercise equipment.”

These are excuses I hear often from people that aren’t getting the results they want.

Well, until today, it may not have been their fault. Because they didn’t know how to overcome all of these obstacles.

But now, all of their excuses disappear. Because you can do today’s workout any time, any place, in 17 minutes .. using everyday home equipment you already have stored in your refrigerator, closet, living room and office.

This probably sounds funny, but I will do this workout in my yard while two-and-a-half-year-old daughter is running around and playing. I will pick her up and sling her over one of my shoulders for maybe every other set of squats, and have her get on my back for every other set of push ups or so. She thinks it’s fun, and I get a great workout.

You could also easily use something else you have at home for weight too though – a full suitcase, a bag of pet food, or even a backpack full of books.

Bottom line, it’s highly effective, time-efficient, and removes ALL obstacles to getting the results you want:


Odd (but effective) 17 Minute Home Workout

15 squats – bodyweight OR add child / household object for resistance
10 push ups – bodyweight OR add child / household object for resistance
5 burpees

5 rounds for time


You see, arguably the most important thing when it comes to exercise, is that you get it DONE.

And now you have a plan to get started on making this happen.

If what I’m saying is hitting home, the next step it to get the Extreme Home Workouts program from my friend Kiley Lynch. The entire 12 week program is based around workouts you can do using everyday home equipment you already have stored in your refrigerator, closet, living room and office. It’s very unique, and it’s the only program of it’s kind that I’ve ever seen:

=> Extreme Home Workouts


Life is short.

Don’t waste another day.


- Forest Vance

PS - See what others are saying about Extreme Home Workouts at the link below:

=> Extreme Home Workouts

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[guest video] Bodyweight-Only Workout for Arms + Core

I am in Vegas for a couple of days this week, meeting with a small group of my highest-level business coaching clients.

FullSizeRender (16)

It is super, super cool to be able to see the progress these guys are making towards their goals since the last time we met, about 90 days ago.

And whatever your goals are – whether you are trying to build a business, or lose weight, or learn a new skill, or whatever else .. I think it says SO much for the power of a group of supportive, like-minded individuals that has your back, that can help you set agressive goals, that can call you out on your BS, and that can hold you accountable to doing what you say you are going to do.

Anyway – I am running around this morning getting things ready, so I have a guest article for you today from my friend Kiley Lynch.

Kiley is the creator of the Extreme Home Workouts program, and specializes in teaching folks how to build lean muscle and lose body fat from the comfort of their own homes.

He’s got a bodyweight only arm and core workout for us today – no weights required for this one, you can do it anywhere!

Enjoy –

– Forest


Bodyweight-Only Workout for Arms + Core

Here’s how it goes:

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

The exercises are:

— Russian push ups
— alternating conventional / wide push ups
— side planks


This workout is from Kiley’s Extreme Home Workouts program. Click the link below:

=> Extreme Home Workouts

To learn how you can build lean muscle and get six pack abs from the comfort of your own living room.

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Strength Standards – How Do You Stack Up?

jj watt back squat

Ever wonder just how strong you are?

Recently, I was curious myself.

I went to StrengthLevel.com, where you can find standards based on 2,545,000 lifts collected from users of the site ..

Assumed “average” age  ..

And picked “advanced” (categories are beginner, novice, intermediate, advanced, and elite).

Here’s what I found, in terms of strength numbers to aim for, or surpass:



Bench = bodyweight x 1.5

Squat = bodyweight x 1.75

Deadlift = bodyweight x 2

Pull ups = 20

Dips = 29



Bench = bodyweight x 1

Squat = bodyweight x 1.25

Deadlift = bodyweight x 1.5

Pull ups = 10

Dips = 16


So – how do you stack up?

Personally, I am right there when it comes to bench, squat, deadlift, and dips ..

.. but I need to work on my pull ups.

How about you?

Based on 21 years of personal lifting experience … training with some of the strongest athletes in the world during my time in the NFL … and working with thousands of personal training clients since 2004 … I think these are big, but also VERY do-able, strength training goals.

It’s all about training regularly, and having a solid plan to get there.

Hope that these strength standards give some new insight into your training, and some new goals to work towards!

- Forest Vance

PS - If you are looking to get your strength numbers up, check out the results people are getting with this:

=> Pound 4 Pound Strength

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[new vid] 4 Technique Tips for a Bigger Bench Press

A few weeks ago, my friend Funk Roberts sent me a review copy of his new program, Pound 4 Pound Strength.

I am DIGGING it. It’s all about helping you get stronger and more powerful .. without adding puffy mass ..while getting lean and ripped.

The training reminds me a LOT of what we did while I was playing football in college and in the pros.

It uses the VPX Method, which is a variation of the Tripahsic Strength training, and is a full 12-week program with demo videos, instruction exercise videos and full program details.  It’s perfect for regular guys that want to get stronger and ripped, and also athletes that want to focus on improving strength without putting on a ton of weight.

Anyway – it inspired me to make this vid for you on 4 technique tips for a bigger bench press. Check it out:

The barbell bench press is one of the best exercises to develop upper body strength and size, fast.

Unfortunately, most people do it wrong. And as a result, their progress gets stalled out, and their risk of injury goes up too.

Here are four tips to make the exercise as safe and effective as possible:


4 Technique Tips for a Bigger Bench Press

1 – Make sure your feet are in a stable and solid postion. Exact placement is up to you … but you want to be able to put all of your energy from the legs and hips into driving the bar up.

2 – Hop down into a push up position … don’t even think about it … and make a note of where your hands are. This is a good rule of thumb for your grip / hand width while benching. Also, be sure to use the rings on the bar as “land marks” – so that you can be consistent with the same grip width every time.

3 – Your back should be arched and kept that way during the entire lift. The arch should come from your thorasic spine, NOT your lower back. Also very important though – your butt must stay ON THE BENCH the whole time.

4 – The bar should touch at the bottom of the rib cage. And the path should be more or less straight up and down. A lot of people bring the bar way too high as it comes down to the chest – but again, think bottom of the rib cage as a rule of thumb.


Work on those bench press technique points to save minimize injury, and maximize your GAINZZZ!

If you’re interested in the Pound 4 Pound Strength program, check it out here.

’till next time -

- Forest Vance

Posted in Videos, Workout | Leave a comment

thoughts on out-training a bad diet

This is an interesting question.

GENERALLY speaking, I would say NO – you can NOT “out-train” a bad diet.

But there ARE some exceptions.

If you are prepared to work out a LOT, I think it IS actually possible.

For example, as you probably know, in a “former life”, I played offensive line – in high school, college, and a couple of years in the pros.

During a typical day of training camp, we would practice for a couple of hours in the morning, condition for about half an hour right after that, lift weights for about an hour in the early afternoon, and then go back and practice again for a couple more hours in the early evening.

We did this every day. For three weeks straight.

Back in those days I could literally eat anything I wanted to – as much food as I could possibly consume – and I would and up losing about 10 pounds in that three week period.

So this is an example of how one COULD, in theory, out-train a bad diet

Now let me be clear. I am not saying that you should go out and train for five or six hours per day. But I AM saying that maybe an approach like my good friend Kate Vidulich suggests with her latest 1000 calorie accelerator program might work for you.

She actually works you up to workouts that burn 1000 calories. Which is pretty awesome. Three of those each week and you’re almost burning an extra pound of fat (there are 3500 calories in a pound).

I got a sample workout from her new program for you today.  Try it, and let me know how it goes.  And hopefully I’ve at LEAST got you thinking about working out a little more to burn some extra calories this week

– Forest
1000 Calorie Workout
by Kate Vidulich, author, 1000 Calorie Accelerators

This workout burns the equivalent of…

– 2 large slices of pizza

– 13 Girl Scout cookies

– 3 bowls of cereal

It’s straight out of the 1,000 Calorie Accelerators intermediate program, and you can try it today.

No kidding, you will burn calories just looking at it.

And if you like it, be sure to check out the full 1000 Calorie Accelerators program here:

=> 1,000 Calorie Fat Loss Accelerator Workouts


Dynamic Warm Up

– No rest between exercises
– 30 seconds rest at the end of the circuit
– Repeat for 2 rounds

1A) Squat with T-Squeeze x 30s

1B) Glute Bridge x 30s

1C) Mountain Climbers x 30s

1D) Stick Ups x 30s

1E) Jumping Jacks x 30s

Take a 60 second break and then move on to FLA.

FLA: Fat Loss Accelerator

– 30 seconds per exercise
– Rest 15 seconds between exercises
– Repeat for 3 rounds

2A) Cross Body Mountain Climbers

2B) Reverse Lunge with Bicep Curl

2C) Walkouts

2D) Jumping Jacks

Take a 60 second break and then move on to MRT.

MRT: Metabolic Resistance Training

– No rest between exercises
– 45 seconds rest at the end of the circuit
– Repeat for 3 rounds

3A) DB Romanian Deadlift x 8

3B) T-Push Up x 12

3C) Offset DB Step Up x 15

Take a 60 second break and then move on to MDT.

MDT: Metabolic Density Training

– 20 seconds per exercise with 10 second rest = 1 round
– Do all rounds of the exercise before moving to the next
– Do not rest between exercises

4A) Inverted Rows – 4 rounds of 20-10

4B) Total Body Extension – 8 rounds of 20-10

4C) Push Ups – 4 rounds of 20-10

4D) Jump Rope – 8 rounds of 20-10


This is some serious work – there’s no doubt about it!

BUT – training sessions like this on a regular basis can be a way to kick your calorie burning and fat loss into overdrive – with less need to change your diet than you might think.

Keep training hard -

– Kate Vidulich
creator, 1000 Calorie Accelerators

Posted in Diet, Workout | Leave a comment

Elite 10 Minute BW/KB Workout from the 1000 Calorie System

One hour of walking on the treadmill burns, on average, 238 calories.

Contrast that with a Calorie Burn Accelerator like the one below, where in just 10 minutes, you can burn almost 200 calories:


Workout 2: Elite 10 Minute Workout from the 1000 Calorie System

- Do as many reps as possible in 45 seconds with perfect form
- Rest 15 seconds between exercises
- Repeat for 2 rounds (10 minutes total)

A) Walkout to Push Up

B) Ski Jumps

C) Prisoner Reverse Lunge (alternating)

D) Squat Thrusts

E) KB Swings

Here are 3 quick tips on the correct form for Squat Thrusts:

- Keep your core muscles engaged throughout the exercise.
- Do not allow your back to round… ever!
- If you have limited mobility, raise your hands onto a bench or step


For the full program where you work up to burning 1,000 calories per workout, check out:

=> 1,000 Calorie Accelerator Workouts

You’ll also discover new bodyweight moves that burn more calories like…

- Sprinting Walkout on page 12

- Cross Spider Plank on page 7

- Burpee T-rotations on page 17

And don’t worry, if you’re a beginner, this program is perfect for you, too. You’ll start off with non-impact exercises, burning 300 calories a workout, then 500 calories, then eventually progressing to a whopping 1,000 calories a day.

=> This is how you can burn 1,000 calories a day

If you decide to give it a try, let me know how it goes, okay?

Train hard, and talk soon! -

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

PS - If you enjoyed the “1100 calorie Super Bowl workout” I posted last weekend, you’ll LOVE this program. Details and grab your copy now at the link below:

=> 1000 Calorie Accelerators

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