7 Laws of Functional Fitness for Older Adults

Got some tips to share with you today from my friend Dr. Dan Ritchie.  Dan owns two training centers in Indiana, and specializes in working with “older adults” in the 50-70 age range.

dr dan

I got to hang out and chat with Dan last month in San Diego, and came away with so many great actionable pieces of advice on training the older adults we work with at FVT.

I wanted to share with you Dan’s “7 Laws of Functional Fitness for Older Adults”.  These laws are based around what he’s learned in working with over 2000 clients in this age group at his training centers in Indiana over the last decade or so.

Thanks -

- Forest

7 Laws of Functional Fitness for Older Adults
by Dr. Dan Ritche, author, The Functional Fitness Solution

1 – Train All Components of Function

There is a long list of variables that contribute to physical function and muscle strength is only one of these components. All of these variables are important to the
successful completion of functional tasks such as walking, stepping, bending, reaching, lifting, etc. because physical movement is quite complicated. Even the seemingly simple act of walking requires the contribution of around 200 different muscles each playing their part, great or small, to accomplish this task.

2 – Be purposeful

I often stress with my students and trainers I am teaching that at any point they should be able to answer the question “Why are you doing that particular exercise for that particular client at this point in their training program?” There should be a solid purpose for every exercise movement and every variation that is used and, if not, it needs to be re-evaluated.

3 – Train in all 3 planes

Life is three-dimensional. You reach, bend, lean, turn, twist, stoop and change directions constantly throughout their day. In essence, you continually face challenges in the front to back, side to side and rotational planes – these are the 3 planes of human movement.

4 – Train movements before muscles

As discussed earlier, traditional strength training exercises offer some benefits for combating sarcopenia (loss of muscle mass due to age,) building strength, and, to a lesser degree, for improving function. So it is difficult to conclude that these exercises are not functional at all.

Even arm curls are functional to a certain degree because you have to use your biceps to lift or pull objects. So it is better to view exercises along a functional continuum with some exercises having a more distant relationship to functional performance (e.g. less functional) and others having a closer relationship to functional performance (e.g. more functional).

** If you like this article, also don’t forget to check out Dr. Dan’s complete program, the Functional Fitness Solution, HERE **

5 – Stand up, Stay up

The majority of exercises should be performed in a standing or semi-standing position (e.g. kneeling, half- kneeling, lunge, etc.). Mobility and balance are best
improved in standing positions. The standing position utilizes many more muscle groups than sitting and is a more complex neuromuscular challenge that requires greater degrees of strength, proprioception, center of gravity control and postural stability.

In addition, it is much more difficult to give multi-planar challenges (see Principle #1) while seated. Therefore, seated exercises should be used minimally in a functional exercise routine.

6 – Complicated first, simple last

During the course of an exercise training session it is typical for energy and focus to wane as both muscle and mental fatigue set in. For mature clients this loss of energy and focus can create potentially dangerous scenarios and increase risk of injury (discussed further in Principle #7). The longer the session continues the more likelihood that attention and performance will wane. You should always be mindful of your level of fatigue and adjust your training session accordingly.

7 – Be safe to be successful

Getting off the traditional exercise machines in order to perform standing, dynamic, multi – dimensional exercises of increasing complexity brings with it an increase in risk of falling and injury. Therefore, it is your responsibility to take the appropriate measures to ensure safety while maximizing the potential for success.

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Thanks again for sharing these great tips with us Dan!

Also, don’t forget – when you pick up a copy of Dr. Dan’s Functional Fitness Solution program this week, I am going to hook you up with a FREE copy of my Lifetime Kettlebell Fitness program.

Inside Lifetime Kettlebell Fitness, you’ll discover how to use kettlebells to lose weight, tone up, improve your posture, move freely and gain overall fitness.

Learn:

- A three minute body weight and kettlebell dynamic warm up that’ll have you feeling great and ready for your workout faster than you ever thought possible … and a complete extended warm up for those times you’re in extra need of pre-workout prep
- Unique progressions for traditional kettlebell exercises that’ll help you master them in a whole new way – like the ‘face-away-from-wall kettlebell sumo deadlift’ and the ‘foot switch Turkish get-up’
- A complete workout system to take you from KB newb to HardStyle master
- Answers to common hang ups and solutions the majority of kettlebell training beginners have
- And much more!!

** VERY IMPORTANT – I will get a list from Dan of all the folks who buy his program through my link when the current promotion is over. NO NEED to send us your Clickbank reciept.

BUT … you MUST purchase his program through THIS LINK – or any other one in this email – to qualify for the bonus. Thanks! **

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3 Training (and life) Lessons from Rocky Balboa

On AND off screen, Rocky really is an amazing inspiration.

In real life, a virtually unknown Stallone writes the original Rocky film, stars in it himself, ends up grossing 225 times its budget at the box office, wins best picture of 1976, and becomes a household name in the process.

And of course the Rocky movies themselves – all six – deliver so much inspiration it’s hard to know where to start.

Everyone will get something a little different from his wisdom – so please, watch the films and decide for yourself – but here are MY personal top three training (and life) lessons from Rocky Balboa:

 

1 – It ain’t about how hard you hit – it’s about how hard you can GET hit, and keep moving forward

Rocky gets the snot beat out of him at some point in pretty much every movie in the series … but he always keeps moving forward, and he always comes out ahead in the end.

This scene from the most recent Rocky Balboa is awesome and Stalone drives the point home:

In training and in life, you’re going to have victories, and you’re GOING to have setbacks.

You might be on a roll, and then you might get off track with your workouts or your diet.

Everything might be going your way one day, and then you might have life circumstances that pop up that keep you from working as you would like towards your goals.

It’s how you REACT to that at the end of the day that determines your ultimate success.

Are you coming out strong on a new program, but not sticking with it until the end? Are you working hard every day towards your goals – in training and in life?

The most important things is to just keep moving forward and grinding away – and things WILL turn out for you in the end.

2 – Feel the fear – and do it anyway

In Rocky III, Rocky has has gone soft. He’s the heavyweight champ, and has gotten used to the good life – fighting sub-par opponents to defend his title, and enjoying the riches and stardom he’s earned for himself.

Clubber Lang – an up-and-coming boxer who wants to knock off Rocky – is hungry. He’s training alone, in sparse conditions, but he WANTS it.  And he ends up beating Rocky.

So of course, a re-match gets scheduled … and as Rocky starts training, he can’t get his mind right.  When Adrienne confronts him on the beach during training, he admits that he’s scared.

Check out the clip here:

BUT … Rocky feels the fear, and does it anyway. He re-gains the “eye of the tiger”.  He kicks his training into high gear, and he ends up beating Clubber Lang to get the title back.

Moral of the story is, there are MANY times in life when you’re going to be afraid. But generally speaking, THIS is when you have to LEAN IN to the fear. When you are out of your comfort zone is when you make the biggest strides and grow the MOST.

Get comfortable being uncomfortable. Be like Rocky, feel the fear, and do it anyway!!!

3 – Train with what you got

The training montage from Rocky IV is proabably my favorite one.

Rocky is sent to Russia to fight Ivan Drago. Drago is training with all the latest and greatest equipment of the time (it’s actually pretty funny to watch now almost 30 years later).

But Rocky has to stay in a cabin in Siberia and train there for the fight. And he has to make do with what he’s got – carrying logs on his back in the snow, chopping wood and climbing mountains.

Rocky gets it done though, and ends up winning the fight.  It’s not about what he’s got to train with, it’s the intensity and passion and heart that he puts IN to the training process itself.

You should do the same. You can get an awesome workout with what’s around you. You don’t need fancy equipment.  Watch the video below, and you’ll NEVER use the excuse of not having enough equipment again:

We can learn a lot from Rocky – as it applies to both our training program, and our life in general.  I hope you draw some inspiration from these in reaching your ultimate fitness and life goals.

Train hard, and talk soon -

Forest

Posted in Miscelany, Motivational | Leave a comment

MY Personal Workout Plan (sample deadlift + double KB complex day)

Frequently, folks email in asking what I do for a workout on a typical day.

So, thought I’d share with you my overall workout “template” – in case you have similar goals, and want to model it.

My current goals are:

– keep the aches and pains at bay
– gain strength and lean muscle
– if needed, be ready at any given time to take on a variety of physical challenges – these days, I don’t need to specialize and be an awesome strength athlete, but I want to be able to say run a 5k, or play pick-up basketball for 45 mins, do 10 pull ups, do a pistol squat, press a half-body weight kettlebell over head, bench press 1.5x my body weight, snatch a 24k KB 100 times in 5 mins, etc.

With that in mind, here is what I’m doing for my workouts currently:

– I do flexiblity and mobility work EVERY day – first thing in the AM when I wake up for 5-10 mins, and for 5-10 mins before every workout
– I do 3-4 days a week of work right now of barbell work, rotating between the “big” lifts each strength day (military press, deadlift, bench press, back squat)
– On the military press and bench press days, I do some extra upper body work – like chins, push ups, direct arm work, etc.
– On the deadlift and squat days, I do some kind of “finisher” (like I’ll show you here in just a sec) – this could be with kettlebells, body weight, whatever
– And on two or three other days I’ll do some kind of conditioning – getting outside is awesome, so try to do that – typically sprints or riding my bike

Cool thing is, this works great because it is regimented and planned, but also allows for some flexibility.

I get my strength work – which NEEDS to be planned over time to get the best results – but I can also “plug in” workouts as “finishers”, and on conditioning days, from different and new programs, and still keep the workouts interesting.

Here is the workout I did yesterday. Started with deadlifts, and finished with a double kettlebell complex from a new program I am loving, Lift Weights Faster:

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 295 on last set
(pair with)
walking lunge, body weight only, 3×8 each leg

3 – Double KB Complex (from the Lift Weights Faster program)

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

Five rounds of this complex, set KB down and rest about 30 seconds between rounds

So, there is my workout template. It works great to keep me strong, keep the aches and pains at bay, and maintain a decent level of overall fitness at the same time.

Feel free to model and use it to plan your own workouts.

Train hard, and talk soon -

Forest Vance
ForestVance.com

PS - I mentioned above, the finisher there was from my friend Jen Sinkler’s Lift Weights Faster program … this is a new resource I got that I am LOVING. She’s put together a 129 more workouts like the one above into giant resource to keep you going for a LONG time to come. There is a HUGE variety of stuff in there, using every equipment type you could imagine.

And, she agreed to do a special “friends of Forest” sale on it for a short time. Get more details and grab your copy here:

=> Lift Weights Faster “friends of Forest” special

PPS - I posted several articles/videos from Jen earlier this week – if you missed any of those, check them out at the links below:

=> Jen Sinkler Lift Weights Faster Interview
=> Memorial Day KB/BW Conditioning Workout
=> Jen Sinkler Hand Care Tips (on the Kettlebell Basics Facebook Fan Page)

Posted in Kettlebells, Workout | Leave a comment

Obstacle Races, Fear, and Mental Toughness

We’ve been talking about obstacle race/mud run training a bit over the last week or so.

I shared with you that a short time ago, we put together a training group at the FVT studio, and took a full 12 weeks to prep for one of these events.

As I reflect, and think about our workout program, and then who did the best at the actual event … at the end of the day, MENTAL TOUGHNESS was by FAR the biggest factor that determined success or failure that day.

We had a couple of folks who were physically prepared, in good shape, and could have without a doubt finished the race. And this is of course key, and a big part of it. (I actually put together a full training program based on the workouts we did at the studio to get ready – find out more about that here.)

But when the going got tough, and they were pushed out of their comfort zone by freezing water, electrical shock, having to army crawl through a dark, narrow tunnel, or any variety of other challenges … they cracked, and gave up.

On the other hand, those who overcame their fears and got it done, succeeded. A friend of mine (not on our team) happened to be participating in the event the same day that we were … he barely trained, was frankly pretty out of shape, but made it through just fine – because he was TOUGH. He’s USED to being in situations that challenge him physically, and he knows how to push through.

In another example, we saw a women trying to get over a 15 foot quarter pipe again and again unsuccessfully. She might not have been in the best physical shape, but she was determined to get over this obstacle. On about her 10th attempt she finally made it over with the help of her whole team pulling her up. The whole crowd was cheering for her persistence when she finally made it. Another good example of mental toughness and someone who was determined to be successful.

At the end of the day, I believe that mental toughness, grit, whatever you want to call it – is what determines your success not only at your next mud run, not only in your fitness program, but in life in general.

So – HOW do you get more toughness, more grit, and conquer fear – if you don’t have it already?

Exposing yourself to challenging situations, and conditioning yourself to get “used” to them is one of the best ways (psychologists call this “cell habituation”).

Get uncomfortable. Do tough workouts and push yourself. Go outside and expose yourself to the elements. Train at different times of day.

And you have to ALWAYS be challenging yourself. Even if you were an athlete in the past, if you don’t KEEP pushing yourself mentally and physically on a regular basis – you can without a doubt lose your edge.

We see it all the time with new folks at our studio. They’ve been active in the past, but they’ve stopped – and they’ve gotten soft. They can’t BELIEVE how hard the workouts are, based on the shape that they used to be in.

So don’t let this happen to you. Whether you’re prepping for a mud run, or you just want to be a better version of yourself – keep pushing, and keep that edge. Do this day in, day out and you’ll be WELL on your way to more mental toughness – and more success in fitness and in life!

Thanks, talk soon -

Forest Vance
ForestVance.com

PS - I put together a report called, “20 Tips to Crush Your Next Mud Run”. It’s got 19 MORE concepts like the one we talked about in today’s article. And you’ll get it free as a bonus when you pick up a copy of the Mud Runner’s Manual, which we have on sale this week. Get more details and grab your copy HERE.

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The Paleo “Tweak” That You MUST Fix (If You Want To Burn Fat Fast)

Got a guest article for you today from a new friend of mine, Sayan Sarkar.

photo (4)

Sayan is a “former fat guy turned fit pro” who has successfully lost 76 pounds & eliminated his chronic lower back and shoulder pain.

After fluctuating between overweight and obese his whole life, he spent 8 and half years trying but failing to lose weight. He soon stumbled upon a set of 3 fat triggers (that you’ll read about in the article below) which he realized were keeping him fat and sick all through the years. Once he figured how to overcome them…well the rest is history!

Now, Sayan is founder of Invigorate Now, Inc., a health & wellness company dedicated to helping tens of thousands of men & women shed the fat clothes and discover the body they’ve always wanted. He’s written for the Huffington Post, Alternative Medicine and other media.

Plus, he is the inspiration behind the all-natural InvigorateNOW weight loss supplement and is author of the short, but to-the-point 14 Day Rapid Results Plan.

Take it away Sayan -

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The Paleo “Tweak” That You MUST Fix (If You Want To Burn Fat Fast)
by Sayan Sarkar, founder and CEO, InvigorateNOW

If you follow the Paleo diet (or are interested in starting), you’re going to love the No B.S. fat loss strategy I’m about to share with you.

Here’s why: A few years ago, this strategy helped me drop a stunning 76 pounds, and helped me break the longest, most embarrassing fat loss plateau of my life (5+ grueling months)

Best part? It can help you make your comeback, just like it did for me, even when everyone had counted me out, and my doctor said I was “a few months from diabetes” (at just 22 years old!)

Before I tell you about it though, you should know this:

This Paleo-influenced strategy is a must-have, but it’s no “one shot deal”. There really is no miracle plan, and anyone who tells you otherwise is lying.

You see, in my experience, rapid fat loss comes down to a 3-pronged comprehensive approach that includes:

1. A Paleo-like diet plan
2. Short, intense workouts (Forest’s programs are a good place to start)
3. Smart, stimulant-free supplementation

Let me tell you more.

Did you know that your body’s “nutrient flow” is handled almost exclusively by ONE hormone?

This special hormone, called insulin, is responsible for both muscle gain and fat loss by controlling where your nutrients go and how fast they get there.

And it all starts from a higher-than-normal intake of carbs, which causes your body to produce extra insulin.

You see, your body is constantly answering questions about your food intake & nutrition, like:
1. Have our cells had enough food today?
2. What should we do if the cell can’t handle any more carbs?
3. Does the body need to produce more insulin?
4. Should we send this food to build up lean muscle or should we store it as fat?

All 4 of these questions directly or indirectly deal with insulin, which is a “mission critical” hormone.

It is “mission critical” because the body NEEDS insulin (in the right amounts) to function properly.

Without enough insulin, nutrients can’t move around internally to refuel and nourish your body. (A prime example of this is Type 1 Diabetes)
Now, at the same time, if there is too much insulin running through the bloodstream, usually from too much carb intake, you will have some serious trouble keeping fat gain down.

In regards to a Paleo-style diet plan, this is HUGE.

It’s so important because research shows our Paleolithic ancestors likely ate few carbs, and were free of obesity and other major diseases that plague our modern civilization.

Basically, a Paleo style plan is high in lean protein and healthy fats and low in carbs, all of which help to stabilize your blood sugar & insulin levels, and keep your body in a 24/7 “fat burning mode”.

Onward.

Here’s the 10-step process in a nutshell:

1) We eat too many carbs or food in general, especially processed & refined ones that spark inflammation

2) This causes a constant flood of insulin, to shuttle the carb-energy towards your cells

3) Soon enough, this rush of insulin becomes too much and your cells put up a barrier, through which carbs are no longer allowed to pass through

4) Since we continue to eat tons of carbs, though, we keep pumping out insulin

5) Our cells still have up the “insulin barrier”, and anytime the insulin comes their way, the cells resist (i.e. insulin resistance) and store everything as fat

6) With your weight and bodyfat on the rise, chronic inflammation (primarily from stress and toxins/chemicals from your meals & environment) once again rears its ugly head.

7) This system-wide inflammation causes even more insulin resistance PLUS leptin resistance, digestive inflammation, leaky gut, liver clogging, and much more.

8) All these issues make the “fat problem” even worse because now:

a. Your cells have 2x the trouble managing carbs and insulin

b. Your brain isn’t “hearing” the leptin signal, which means your body doesn’t get the “I’m full” signal (hello emotional eating & cravings!)

c. Your food isn’t completely digested, and your GI tract gets inflamed. As a result, toxins can flood your bloodstream via a “leaky gut”, and fewer vital nutrients get to your cells. This means you’ll stay hungry and/or get hungry soon after you eat.

9) With increasing amounts of food and nutrients either being stored as fat or not properly digested, and with the “I’m full” signals not getting to your brain…you turn to even more carbs that your cells still will not tolerate.

10) The end result? A vicious process continues to repeat itself, and turns into one of the main hidden causes of weight gain, obesity and disease in America.
(Side Note: Protein is known to raise insulin as high as carbs too, BUT protein also causes the output of a hormone called glucagon. Glucagon is the opposite of insulin, meaning the insulin spike is from protein alone is reversed, and has zero effect on harming your cells & storing fat.)

So What Can You Do About All This?

#1: Stop eating so many carbs, or at least cut down on your processed & refined food intake!

This will reduce the insulin flooding your cells, cut down on inflammation, and reset your natural fat-burning state. I recommend eating around 50-100g of carbs per day (preferably before and/or after workouts), for the best results.

#2: Short, intense workouts (Keep using kettlebells and bodyweight!)

You’re on this site for a reason! Forest knows his stuff & has some kick-ass programs to get you burning fat in no time. So use them!

The best part? The type of intense, fast-paced workouts Forest recommends will help make your cells sensitive to insulin (the reverse of insulin resistance), will flush out toxins, and will reduce inflammation.

#3: Smart, targeted herbal supplements

Use stimulant-free herbs that directly target the 3 fat triggers (insulin resistance, chronic inflammation and liver clogging/dysfunction).

I am biased of course, but I recommend our InvigorateNOW supplement, which was created solely to reduce these 3 fat triggers. It includes 18 science-backed herbs/vitamins and is a MUST-have if you want to quickly “prime” your body for rapid fat loss & lean muscle growth.

==> Supercharge Your Fat Loss Today!

Best part? Forest is a good friend of mine and convinced me to set up a 15% discount code for his readers. So, if you want to supercharge your fat loss, grab the InvigorateNOW supplement in the next 3 days and take an extra 15% off our already discounted prices! Just use this code on the checkout page — “ForestKBPros15″

Check out the revolutionary InvigorateNOW “anti-fat” supplement here.

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

5 Tips to Crush Your Next Mud Run

We recently put together a team to train for a mud run at my Sacramento training facility. The event was a physical and mental challenge for our team but it turned out to be really fun too. Part of the reason our team was successful was because we had been training consistently with a program I put together.

The program included six days a week of mud run specific workouts. We did everything from heavy lifting and carrying odd objects around the block to running and interval training. There were a lot of great takeaways from the training program but once we actually completed the mud run I realized there were many other tips that I could share with other aspiring mud runners. So here are 5 tips to help you crush your next mud run. I hope you enjoy them.

* I put together a “Mud Runner’s Manual” program based on the training we did for this event … and you can get it free this week … keep reading for details at the bottom of this post

1 – Take Preparation Seriously

Folks do get injured at these events – there’s no doubt about it. But if you prepare correctly, you’re way ahead of the game …

DON’T be the guy who signs up with his buddies, plans on training but really doesn’t (aside from running a couple of miles a day two weeks before the event) – and ends up breaking an ankle or dislocating a shoulder in the first obstacle. If you’re not in decent shape already and prepared to train hard, don’t sign up. It’s just not worth it.

2 – Get Mentally Tough

These mud runs are often more mental than physical. For example, in one of the recent events we were at, we saw a women trying to get over a 15 foot quarter pipe again and again unsuccessfully. She might not have been in the best physical shape, but she was determined to get over this obstacle. On about her 10th attempt she finally made it over with the help of her whole team pulling her up. The whole crowd was cheering for her persistence when she finally made it. That was just a good example of mental toughness and someone who was determined to be successful.

You might come across obstacles in a mud run like freezing water, electrical shock, or other elements you might not have ever been exposed to before. Sometimes people face a mental barrier in these new situation but you
have to get tough and push yourself to a level you may not have pushed yourself to before. So how do you do this? By training hard, exposing yourself to different uncomfortable elements, and pushing yourself to a new level. Train with a group or a partner for motivation, get a personal trainer, or do whatever you need to do to get mentally tough before the event.

3 – Strategize Ahead Of Time With Your Teammates

Most events will tell you what obstacles are included or at least give you an idea of the types of obstacles you may face. It’s important to strategize ahead of time with your team for each obstacle. This is most important if you have a teammate that might have difficulty with an obstacle so you can figure out how to get through it. For example, if you have someone who is claustrophobic and one of the obstacles is crawling through narrow pipes, you should assign a partner with that person who can help coach them through on event day. Or if someone isn’t comfortable in the water and there is an obstacle that requires swimming, make sure a teammate who is a good swimmer can partner with them and help them through.

Strategizing also helps when you have obstacles that require teamwork like climbing over high walls. Figure out who might need a boost over, so that person can climb over the wall first. Or if the event requires someone at the top of the wall or quarter pipe to help others up, you obviously want your strongest person helping the others so they would go first in that case.

If you aren’t on a team and you are doing the event by yourself, it’s still a good idea to strategize. Visualizing yourself making it through each obstacle will mentally prepare you and set you up for success.

* I put together a “Mud Runner’s Manual” program based on the training we did for this event … and you can get it free this week … keep reading for details at the bottom of this post

4 – Train For The Elements

If you do all of your workouts inside the comforts of a gym, you won’t be prepared for adverse weather conditions come event day. So as mentioned before, train in the water, train outside in the heat and the cold, run in the rain, etc. Try to forecast what the conditions might be like based on the time of year and location where you’re doing your mud run and try to train in those conditions if possible.

Also, think about what the terrain might be like. If there will be hills, train for them. If you live in a flat area, set the treadmill on a steep incline at the gym. If there will be rocky conditions, it’s important to train in that type of terrain versus only doing road running.

5 – Run!

Mud runs these days range anywhere from three miles to over ten miles. So your running should certainly be specific to the event you’re training for.

Just make sure you’re conditioning yourself and working up to longer runs with some type of program. Don’t just show up on race day and expect to run 10 miles if you haven’t been training. Even though the events are broken up with obstacles and it’s not usually continuous running, your body still needs to be conditioned to the impact and the distance.

Okay, hope those tips help in your mud run preparations. Got a mud run coming up? What are YOU doing to prepare?

Train hard, and talk soon -

Forest

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One more thing. I giving away a copy of my Mud Runner’s Manual program FREE, when you pick up a copy of my friend Mike Whitfield’s Sprint Conditioning through my recommendation this week, while it’s on sale.

Inside the Mud Runner’s Manual, you’ll learn little-known methods of:

– Total body strengthening – get strong and tough enough to beat any obstacle
– Building functional muscle – you’ll build strength that not only looks good but works great too
– Increasing flexibility and mobility – qualities you’ll need to stay injury free on race day
– Improving cardio endurance – a KEY component of performing at a high level at your event
– Improving mental toughness – maybe the most important quality of all at your mud run
– Getting you stronger, faster, and more athletic!

Again, you’ll get this FREE when you grab a copy of Mike’s Sprint Conditioning system on my recommendation.

Just grab your copy of Sprint Conditioning HERE, forward email receipt to my assistant fvtraininfo (at) gmail.com, and she’ll get you hooked up with your bonus!

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FVT Healthy Eating Strategy for Busy (and lazy) People

veggies

Eating healthy is important to support your workouts. You know this.

However, it’s easier said than done – especially if you are busy and/or kinda lazy, like me :)

Cooking takes a lot of time – and while I do enjoy it – between my busy family life, a baby on the way, running my gym, the online business, travel for work and fun, and other personal interests, I just don’t have the time to do it every day as I would like.

The majority of training clients I work with are in the same situation.  They have families and careers and would like to spend a lot of time prepping food … but it just is not always feasible.

I maintain a good level of fitness year round. I am not ripped and shredded, but I hover around 12 percent body fat, I keep off the 65 pounds I lost almost 10 years ago, I feel great and have lots of energy all the time – and I am very happy with this.

I also have helped hundreds, if not thousands of training clients, both in person and online, dramatically transform their bodies over the last decade with my healthy eating for busy/lazy people strategy.

So here is the “FVT Healthy Eating Strategy for Busy (and lazy) People” in its most simple form.

If you are a foodie or big time cook then don’t be offended :) This is simple, and not fancy, but it works.

** For a complete program I have built around this concept of healthy eating for busy people, check out:

-> FVT Simple Fat Loss Meal Plan

 

FVT Healthy Eating Strategy for Busy (and lazy) People

-For each main meal (Breakfast, Lunch, and Dinner), simply pick one food from each category below
-Snacks can consist of fruit, nuts, plain yogurt, hard boiled egg, cottage cheese, protein shake, protein bars, etc.

*Portion sizes are intended for a ~ 150 pound individual with 15 or 20 pounds to lose. Adjust for weight, activity level, body comp, etc.

Protein

•chicken breast (3 oz)
•turkey breast (3 oz)
•salmon (3 oz)
•canned tuna (3 oz)
•beef (3 oz)
•ham (3 oz)
•whole egg (1)
•cottage cheese (½ cup)
•plain yogurt (½ cup)
•protein powder (1 serving)
•protein bar (1)

Carbohydrate

•apple (1)
•orange (1)
•banana (1/2)
•strawberries (1 cup)
•blueberries (½ cup)
•tomato (1 cup)
•spinach (2 cups)
•zuchinni (1 cup)
•green beans (1 cup)
•broccoli (1 cup)
•oatmeal (2/3 cup)
•corn tortillas (2, 6 in)
•flour tortillas (1, 6 in)
•brown rice (6 tbsp)
•black beans (½ cup)
•whole grain bread (1 slice)

Fat

•peanut butter (1 tsp)
•almonds (~ 6)
•olive oil (2/3 tsp)
•avocado (2 tbsp)
•macadamia nuts (~ 2)

 

Sample Day

Breakfast – 1/2 cup cottage cheese, 1 apple, ~ 6 almonds

Snack – orange

Lunch – spinach salad w/ tomato, black beans, etc., 3 oz chicken breast, 1 tbsp olive oil + vinegar dressing

Snack – hard boiled egg

Dinner – 3 oz salmon, 2 cups broccoli, (cooked in) 2/3 tsp olive oil

 

That’s it. My healthy eating strategy for busy (and lazy) people, in its most simple form.

If you are looking to lose fat or maintain a healthy weight, but the obstacles of time, energy, etc. seem to always get in your way – you now no longer have an excuse ;)

This plan is easy to follow, takes minimal time to implement, and probably best of all, WORKS.

Let me know if you have any questions in the comments section below.

And, if you are interested in a complete program I have built around this concept of healthy eating for busy people, be sure to check out my simple fat loss meal plan, HERE.

Thanks, and talk soon -

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

Posted in Diet | Leave a comment

Legendary workout [burns 500 calories!]

Word on the street is, you can’t out train a bad diet.

And I agree with this – mostly. But there ARE some exceptions.

If you are prepared to work out a LOT, I think it is actually possible to out-train a bad diet.

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.

FV and Kate

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

 

Legendary workout [burns 500 calories!]
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 today.

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

###

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

 

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

 

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

 

But wait… you’re not done yet.

There is another quick metabolic density Accelerator to finish your workout with a bang to keep metabolism cranking until Easter.

It’s on page 10 of the Intermediate program from 1,000 Calorie Fat Loss Accelerators System here:

=> 1,000 Calorie Fat Loss 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

You will find these exercises in the 1,000 Calorie Accelerator Challenges manual, that you’ll get as a FREE bonus.

And don’t worry, if you’re a beginner, I got you covered, too. You’ll start off with non-impact exercises, burning 300 calories a workout, then 500 calories (like the workout above)….

… then BOOM! You’ll progress faster than ever to burn a whopping 1,000 calories a day.

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

Now you can enjoy your Easter feast without the guilt ;)

- Kate Vidulich
Author, 1000 Calorie Accelerators

Posted in Expert Interviews, Workout | Leave a comment

FULL “Lean Body” BB/DB/BW Workout (upper/lower split)

I am getting ready to head out to San Diego for the RKC II this weekend.  Been training hard on my weighted pull ups, presses, pistol squats, snatches and a lot more … and I feel prepared. It should be a lot of work, but also a great learning experience, and a lot fun at the same time.I have been both a participant and assistant at various RKC events in the past (I am actually going back for re-certification for the RKC II this time around).

Besides the rigorous testing standards (100 snatches w a 24k KB in 5 mins, weighted pull ups, 88 lb strict one arm KB Military press, among other things), it is quite the beat down, physically. It’s something like 25 hours of training crammed into a three day stretch. They don’t call it the “black belt” of kettlebell certifications for nothin’ ;)

SO, my body will need a break come Sunday afternoon. I will be taking it easy on the workouts next week for sure.

But then, I plan on getting “back to basics”, and actually working in some more traditional barbell/dumbell training. I’ve been hitting the KB and body weight training hard for the last six or eight weeks, and it will be good to change it up.

Thought it would be cool to share with you a sample of the kind of workouts I will be doing. Something for you to model, if you are looking to incorporate this type of training into your routine.

“Lean Body” BB/DB/BW Workout for Lean Muscle (upper/lower split)
from Jason Klein, author, the Lean Body Guide

Upper Body

Bench Press 4×10
paired with
Low Row 4×10

Glute Bridge Floor Press 4×10
paired with
Strict Pull-Up 4×10

BB Press 3×10
paired with
Prone Iso-Ab (plank) :30 hold
Lower Body

Front Squat 4×10,8,8,8

Deadlift 4×10
paired with
Forward DB Lunge 4×10

DB Single Leg Squat 3×10 (each leg)

Prone Iso-Ab (plank) – hold as long as possible!
- do upper body workout on day 1, lower body workout on day 2, rest, repeat cycle starting day 4
– do some HIIT cardio training two or three times per week (like the workout I take you through in THIS video)
Alright. That’s it. Basic, simple – but deadly effective. I’m off to get ready for my trip.

Thanks, train hard, and talk soon -

Forest Vance
ForestVance.com

 

PS - IF you have any questions about this plan.  Like exactly what some of the exercises are.  How to perform them perfectly, so you get the most benefit, and stay injury-free. How your nutrition should be structured for maximum results.  Etc.

Your best bet would be to check out the full program the workout above came from – the Lean Body Guide -HERE.  Thanks!

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3 Simple Rules for Body Weight Bodybuilding

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Looking to gain some serious mass but don’t want to tax your joints with heavy weights? If so, you aren’t alone.

Especially as you get older – or stronger, you need to be more mindful of your joints.

Walk into any gym and you’re bound to see at least one guy in there suffering from serious shoulder, knee, or elbow pain that is restricting him from seeing the full results he could be from his workout session.

Bodyweight training gets you around this.

Since you don’t have an excess weight load on the body, you don’t have the pain – it’s that simple.

In order for bodyweight training to be effective for building muscle however, you need to apply three laws.

Here’s what to do.

 

1. Use a Workout Split 

First, avoid the full body approach. While this earns top marks for fat burning, it doesn’t for muscle building. If you’re aiming to hit a muscle group three days per week, you can rest assured of one thing, you won’t be working with the intensity to build lean mass by doing so.

You simply wouldn’t recover in a day if you did.

Therefore, a split is best. For example, you could devote one day to upper body, and one day to lower.

 

2. Add Progressive Overload

Next, you must, must, must add overload. This is the biggest mistake people make. If you don’t keep challenging your muscles, how do you expect them to get stronger?
They simply won’t need to.

You need to overload the muscles as that is what creates the micro-damage that causes growth.

If you aren’t sure how to overload them check out how these masters have done it:

= > How to overload the muscle with bodyweight exercises

 

3. Do Multiple Sets

Finally make sure you’re doing multiple sets. This is critical. You need sufficient volume in order to get the muscles to hypertrophy, which means you’re getting bigger.

One set doesn’t cut it when mass gains are the goal.

With the right bodyweight training, you can use a lower rep range and perform multiple sets just like you would in the gym, all while protecting your joints.

= > Discover how to build muscle with bodyweight training the right way

 

Give your body a break from heavy weights. You will be amazed at how quickly you can build serious mass using just bodyweight exercises… all without the strain on the joints
.
It’ll get you larger in no time.

= > Grab your complete resource guide to bodyweight bodybuilding

Thanks, train hard, and talk soon -

Forest Vance
ForestVance.com

Posted in Workout | Leave a comment