Boost Your Test by 20% With This Simple Movement? (takes 2 mins)

Here’s something I think about every day – when I get up in the morning, when I get ready to lead a group through a workout, before I start my own training session …

If you act strong and think strong, you will most likely feel strong. 

This dude agrees:

Seriously though – when it comes to improved posture, there is real science proving a positive chemical reaction in the body.  A study by graduate students at Harvard and Columbia University concluded that displaying a power-pose absolutely had effects on how the body functions.  It was found that high-power posers experienced elevations in their testosterone levels (about 20% on average) with decreases in cortisol levels. This also increased their feelings of power and tolerance for risk, while low - power posers exhibited the opposite pattern.

In other words, if you’re slouching with your head down and arms closed off, chances are your feelings of self-confidence and power are at rock bottom.  You don’t feel like a winner, and therefore you won’t be a winner.

Holding a power-pose will boost muscle building testosterone levels, lower your stress causing and fat storing cortisol levels, and increase your feelings of power and risk.  All of those traits are vital to achieving peak physical and mental performance.

This is why if you’re an athlete looking to perform at a high level, you always maintain a strong posture showing your opponent or onlookers that you’re ready and up to the challenge.

This is not just for show, there are real hormonal implications involved.

So how do you carry yourself?

When you walk into a room, into the gym or on the field, do you stand tall and confident with your head held high, shoulders back and chest forward?  Or do you look down at the ground with your neck bent forward, back rounded and arms crossed?

Maybe you never gave it much thought before … but now that you know how critical this “power pose” is, it’s time to act.

The study found that by holding a strong, powerful posture for just 2 minutes, that it had tremendous impact on the subject’s physiological, psychological and behavioral state.

Here’s How to do the Movement and Quickly Get Yourself into a Position of Power:

NOTE: You can do this movement from a standing or seated position.  Example below based on seated.

– From a seated position, first tilt the pelvis forward creating a slight arch in the lower back which immediately helps to raise the chest.
– Then pull the shoulders down and back with your arms at your side.
– Next, lift the head and slightly tuck the chin making yourself as tall as possible.
– From this position you should now feel your back, glute and abdominal muscles working to hold you in this strong alignment.
– Begin by just holding this position for 5-10 seconds at a time and progress to holding it up to 2 minutes.

To sum up, holding yourself in a position of power is not only great to increase your feelings of self confidence and strength … it can actually help you boost muscle – building testosterone levels as well.

So start acting strong and being strong – and you most likely will BE strong.

Want to increase your testosterone even more? Use this morning routine of 10 exercises to boost confidence, improve breathing and increase your energy & T levels.

Train hard, and talk soon -

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

Posted in Miscelany, Workout | Leave a comment

Is Red Wine REALLY Good For You?

red wine

I recently took an online longevity test.

You put it all sorts of info about yourself – height, weight, activity level, overall health – and it predicts how long you will live.

I got 95 – which I thought was pretty good! ;)

The most surprising thing about the test to me, though, was that drinking in moderation actually IMPROVED your predicted life span.

I think when you got over 8 drinks per week, it had a negative effect …

But a drink a day actually gives you an extra year or two on your life.

Really interesting!

So keep this in mind as you read through today’s guest article from my friend Art McDermott, author of The Red Wine Diet …

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Is Red Wine Really Good For You?
by Art McDermott, author, The Red Wine Diet

What is all the talk about?

Have you ever noticed that when you are shopping for a car and find one you like, you suddenly see that car everywhere? It’s as if everyone just went out and bought the same car.

The same thing has happened to me. I recently completed my first weight management book called, “The Red Wine Diet”. Now it seems every single day I come across a new article on the health benefits (or lack thereof) associated with red wine.

In fact there is a very popular article making the rounds on the news sites tells us that drinking champagne every day could help prevent dementia and Alzheimer’s Disease.

So what is the real scoop? Is there any agreement on this? Can red wine really be safe?

Well, not according to the Chief Medical Officer in the United Kingdom. They recently released a report dramatically reducing the amount of alcohol intake recommendations; going as far as to say “There is no safe level of alcohol intake.”

Pretty strong statement.

Doctor Elizabeth Mostofsky, of Harvard University, said: ”However, regularly drinking small amounts of alcohol in the long term appears to both increase levels of HDL cholesterol (high-density lipoprotein cholesterol), the so-called good cholesterol, and reduce blood clots. If you drink alcohol, do so in moderation.”

She did warn, however, that there was an increase in heart attack and stroke during the drinking period which dissipated after 24 hours.

Some of the other health benefits associated with red wine consumption are: preservation of age-related memory loss, prevention of certain types of cancer (through the powerful anti-oxidant resveratrol found in wine) and the reduced development of type II diabetes and stroke.

Fair warning: All of these health benefits are eliminated when alcohol consumption is excessive with women being at an especially high risk for developing breast cancer.

On the whole and not surprisingly, I have read LOTS of articles regarding red wine. Many stray into the lifestyle associated with red wine consumption and the social and stress reducing impact – which in my opinion cannot be overstated.

I will say straight out, reduction of stress is perhaps the number one thing you can do to improve the quality and even the length of life as well as preserve brain health later in life.

Here are the recommendations:

For men, no more than 2-3 drinks per day.

For women, no more than 1-2 drinks per day.

And one suggestion – which I had not seen previously – was to take 1-2 days off entirely from drinking to allow the liver to completely recover. After all, alcohol is treated as a toxin by the body and does need to be detoxified by the liver.

When done with moderation, red wine consumption, as part of an overall lifestyle of healthy eating and strong social interaction would seem to outweigh some of the negative effects associated with alcohol intake.

So … enjoy – moderately!

- Art

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Learn more about Art’s book at the link below:

=> The Red Wine Diet

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The Red Wine Diet – Scam or Legit?

Have you heard of “The Red Wine Diet”?

There’s quite the buzz building about it as of late … so I thought I’d check it out, and give you a quick review …

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The Red Wine Diet – Scam or Legit?

I found myself raising an eyebrow when I first heard about this.  After all, telling you it’s OK to drink wine in order to lose weight is NOT something I (or for that matter, any of my colleagues) would generally do.

However, the more I discovered about the book, the more I realized it was really about a lifestyle, and not about drinking alcohol.

As I looked through it, I could tell a LOT of consideration had been given to the “wine” piece of the puzzle.  Art McDermott’s book, The Red Wine Diet, uses many of the EXACT same approaches I have been talking about – and using – for years.

But, just as importantly, Art gets into the “other side of weight loss”.  Things like mindset, stress reduction, and the concept of enjoying the process of shopping, preparing and eating food are all here.  The diet itself is something you can actually live with for the long haul.

Now – if you are NOT a drinker, and/or don’t like wine, then clearly this diet is not designed with you in mind.  So if that’s the case, don’t buy it.

But if you love the idea of still being able to enjoy wine and lose fat at the same time, it’s very worth checking out.

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So there you have it – my short and sweet review of The Red Wine Diet.  The title of the book sounds a little “scammy” … but it’s solid, well thought-out resource that – IF you love the idea of enjoying wine, and still losing fat – is worth picking up!

Go over and check it out at the link below:

=> The Red Wine Diet

Thanks -

- Forest Vance
Certified Fitness Nutrition Coach
ForestVance.com

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(women over 35) 3 Belly Fat “Triggers” You Must Avoid

** Today’s article is SPECIFICALLY for women over 35 **

Today, I want to introduce you to my friend Shawna Kaminski.

Here’s a picture of us hanging out at a recent business event:

Shawna is in her 50′s, but is in better shape than most women 20 years younger.

She says that most experts are DEAD wrong when it comes to women over 35 losing belly fat … and that there are 3 belly fat “triggers” that you must avoid if you want to finally see the flat, firm, and attractive midsection you desire.

I’ll let Shawna take it from here:

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Women Over 35 – 3 Belly Fat “Triggers” You MUST Avoid to Finally See the Flat, Firm, and Attractive Midsection you Desire
from Shawna Kaminski, creator, My Bikini Belly

1 – Long Workouts

If you REALLY want to get a flat and firm belly in the fastest and safest way possible, then you MUST STOP doing long workouts.

What women over 35 REALLY need is SHORTER and more carefully sequenced movements that work WITH your menopause gene and match your body’s new hormonal state.

2 – Stop doing sit ups and crunches

Did you know today’s most popular workouts and exercises turn OFF your #1 belly shrinking hormone and make your belly visibly thicker and fatter looking?

For instance, a common exercise that makes your belly look fatter are weighted side bends. While these became popular in the late 80’s as a way to “whittle your middle” the truth is … they’re making your middle thicker and fatter looking!

The same goes for sit-ups and crunches. Why would you want to waste all that time making your belly even MORE resistant to letting go of the trapped fat?

3 – Stop doing traditional cardio

Cardio workouts are very stressful on women over 35 and destroy your metabolism, attack your thyroid and instantly send your cortisol levels soaring.

This automatically activates distress signals inside your body forcing your metabolism to eat away at itself and push fat directly toward your belly. Even worse, it can actually weaken your heart, dramatically accelerate aging and wrinkles your insides like a dried up raisin.

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Awesome tips Shawna – thanks for sharing!

Even if you’ve heard some of this info before – I think it’s very interesting to see Shawna’s take on it, and how it SPECIFICALLY applies to women over 35.

Okay, so … now that you know what NOT to do … let’s get into Shawna’s plan to lose belly fat fast.

It’s called “My Bikini Belly”, and you can find out more about it below:

=> My Bikini Belly

I won’t get much more into the details on her program here – just click the link and check it out for yourself if you’re interested :)

That’s it for today, gotta run … here’s to a leaner, firmer, flatter midsection by summer!

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

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#1 Tip for Better, Safer, More Effective Ab Training

brace abs

Yesterday, I introduced you to a new special ops abs training program.

If you missed that message, learn more at the link below:

Special Ops Abs Training

Today, I wanted to share with you my #1 tip for better, safer, more effective ab training.

Later this week, we are going to get into some sample ab exercises, workouts, that type of thing …

But the truth is if you don’t master the technique I’m going to share with you today, all of these workouts and exercises won’t be as NEARLY as effective as they could be.

So what’s the tip?

Learning how to CORRECTLY brace your abs.

When you brace your abs correctly, you’ll engage all the right muscles in the ab exercises and workouts that you perform … you’ll stabilize and protect your spine … and you’ll get faster and better results!

My favorite way to teach folks how to make this happen is this -

Right before you go to do a plank … or hanging leg raise … or whatever other ab exercise … imagine someone is about to punch you in the stomach.

If you were going to get punched in the stomach, you wouldn’t suck in your abs to brace the blow – instead, you would most likely puff our your abs just a little, and contract as much as possible.

And don’t think of just contracting your abs – think of contracting your whole body around your abs.

You’re squeezing every muscle group around the core to make as thick and solid an object as possible out of your abdominal cavity.

Go through this mental sequence before and during your next ab workout – FEEL the difference – and make your ab training that much better, safer, and more effectice!

Train hard, and talk soon -

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

PS - Check out the new special ops abs training program I mentioned above at the link below:

=> Special Ops Abs Training

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Why you should NEVER sleep 8 hours …

Got a guest article for you today from Tyler Bramlett, author of “27 Body Transformation Habits You Can’t Ignore”.

He shares one of his lifestyle “hacks” from the book … explains why you should NEVER sleep 8 hours … and exactly what you should do instead.

Really interesting stuff!

Enjoy -

- Forest

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Why you should NEVER sleep 8 hours
by Tyler Bramlett, author, 27 Body Transformation Habits You Can’t Ignore

You’ve probably heard experts recommend that you should sleep 8-hours a night right?4

Well…

Did you know that sleeping 8-hours has been show to make you MORE tired and LESS motivated? What’s even crazier is…

If you sleep just a little bit less, you can wake up energized, motivated and ready to take on the day.

Here’s why…

According to the Division of Sleep Medicine at Harvard University, ‘sleep cycles’ tend to last from 90 to 120 minutes.

So…

If you’re constantly aiming for 8 hours of sleep, you’ll almost always set your alarm to go off at one of two, inopportune times:

1) Right when you’re diving down into deeper stages of sleep.

OR…

2) In the middle of coming up from those deeper stages.

Either way, you’ll feel “sleep-drunk” an the rest of your day will be effected by it!

If you want to optimize your sleep, your goal should be to wake up towards the beginning of one of the REM cycles, in most cases is roughly 7 1/2 hours NOT 8! When you do…

You’ll feel:

- Energized
- Focused
- Clear Headed
- And… Ready To Take On Your Day!

This is just one of 3 unique sleep tips that I share in my NEW BOOK The 27 Body Transformation Habits.

All in all…

It’s 27 “Lifestyle Hacks” (how to optimize sleep being just one of the 27 “hacks”) that you can use to transform your body without complex diets or extreme exercise!
And…

The best part is…

IT’S FREE :-)

But only for a few days and there is a limited supply!

So…

If you want to know 27 quick and easy Lifestyle Hacks” that you can use to transform your body and life…

=> Grab Your Free Copy And Learn All 27 “Lifestyle Hacks” You Use To Transform You Body Here…

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New “Lifestyle Hacking” Method – Double Your Training Results in 90 Days?

kettlebell carry

Today I’m going to teach you a simple – but VERY effective – method to change your habits, and potentially DOUBLE the results you’re getting from your training in the next 90 days.

See, I get the opportunity to work with and act as a coach in different capacities to hundreds of people on a weekly basis … everywhere from working with training clients face-to-face, to working with members of our team at the gym, to working with distance coaching clients to help them improve their health and fitness or business success.

And I can say that without a doubt, your habits are the most important thing that’s going to determine your success in the long run.

Not only that, if we can improve on a few critical habits just a little bit each, we can DRAMATICALLY improve the results you’re getting from your training, in a very short period of time.

Here’s how it works:

1 – Take a look at the following list of what are, according to Tyler Bramlett, author of “27 Body Transformation Habits You Can’t Ignore”, the top 7 most important fat loss habits:

– Drink enough water
– Eat your veggies
– Eat protein for breakfast
– Get your sleep
– Breathe deeply
– Walk every day
– Do some exercise

2 – Start by focusing on the one habit from this list that you think you are the WORST at

3 – Once you figure that out, take time to practice improving this habit every day, for the next 30 days

4 – Once this new habit becomes formed, you can move on your second worst habit on the list, and work your way through

If you can improve three of these habits by just 33% each in the next 90 days – focusing on one at at time, for 30 days each – this will result in 100% improvement, and doubled results.

For example -

– If you’re currently only exercising two days per week, add one or two days
– If you’re only sleeping 5 hours per day, sleep 7 or 8
– If you’re only drinking 5 glasses of water per day, drink 7 or 8

Etc.

All of these things put TOGETHER, could easily double the results you’re currently getting from your training.

It’s truly these SEEMINGLY small changes … done on a CONSISTENT basis, and made a habit – that will make or break your success in the long run.

That’s why I think focusing on your habits is so powerful. And that’s also why I recommend you pick up your copy of the 27 Body Transformation Habits You Can’t Ignore book at the link below:

=> Get the 27 Body Transformation Habits book FREE at this link (offer good this week only)

You’ll learn all sort of tricks and hacks that will improve your health, and your life. Everything from why cell phones could be causing you to gain weight, and the 15 second fix you can use to stop it … to a coffee hack you can use in the morning to drastically reduce your appetite … to the best way to burn fat while sleeping.

And you can only get it for FREE (just pay shipping) this week at the link above. So take advantage of that awesome deal while ya can :)

That’s it for today – back soon with more lifestyle hacks, tips and tricks later this week – keep training hard, and talk soon -

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

PS - Tyler emailed me yesterday and said that almost 1/2 of the 27,000 books he’s printed up for the free book giveaway event he’s doing this week have already sold … so, if you’re thinking about grabbing a copy, be sure to do so as soon as you get the chance!

=> Get the 27 Body Transformation Habits book FREE at this link (offer good this week only)

Posted in Miscelany, Motivational | Leave a comment

REAL core work … (no crunches, no situps)

GREAT feedback on the workout I shared yesterday from the “Mad Scientist of Muscle” Nick Nilsson …

So I got another one for you to try today :)

This one is called the Inside Out Core Crusher … and you know with a name like that, Nick’s not joking around!

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

You’ll work every major muscle group and movement with the circuit … while hitting just about EVERY aspect of core strength and support you’ve got (including a few you might even have known you had!).

This is cool stuff. Watch the full video demo here:

=> REAL core work … (no crunches, no sit ups)

If you want an insanely strong core that PERFORMS under heavy load and LOOKS absolutely unbreakable, you’ve gotta try this one.

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

Posted in Workout | Leave a comment

This 3 minute circuit will CRUSH you (in a good way)

Got a three minute circuit workout to share with you today from the “Mad Scientist of Muscle” Nick Nilsson that I know you’re going to LOVE (and hate at the same time).

It’s a total-body workout … done in 3 minutes … using just a single dumbbell … all in about 6 square feet of floor space.

So it’s GREAT for your home workouts.

And it even works even in a crowded gym.

Check it out at the link below:

=> Single Dumbell Attack

This circuit strategically shifts the loading around to different areas of your body so you can perform at your peak, with HEAVY weight, for 3+ minutes.

So if your goal is to get shredded, and you’re sick and tired of losing all your mass and strength when you do it, this is a circuit you NEED to check out:

=> Get RIPPED with the Single Dumbbell Attack

Give it a try at the end of your workout today, and let me know how it goes!

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

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Free “Lose 10 Pounds in 30 Days” Meal Plan + Coaching Registraiton Closing Soon

Well, we are gearing up for another Ultimate Challenge Workout at the FVT studio tomorrow … can’t wait!

It’s going to be 3+ hours of kettlebell lifting, running, bodyweight conditioning, and more.

Plus, we’ve raised over $1000 for the Sacramento SPCA!

Anyway – I am pretty busy getting everything organized for tomorrow, but have a couple of things for you:

1 – Registration is Closing Soon for the 30 Day Basement Badass Coaching Program

We have filled about half the open spots for the 30 Day Basement Badass Coaching Program, and have six left as I write this email. So, if you are interested and haven’t submitted an application yet, be sure to do so asap! And, if you’ve already submitted your app but haven’t officially paid to reserve your spot, make sure to do that as soon as you can as well – the first 10 folks to officially submit payment will get in!

=> Apply for the Basement Badass 30 Day Elite Coaching Program here

This is going to be a “fast start”, rapid results, 30 day coaching program based around the Basement Badass principles and goals.

The “challenge” part of the program is – and you will be held accountable by me! – to:

– Get at least 15 Basement Badass workouts in the next 30 days
– Get at least 27 total days of some kind of activity in the next 30 days
– Follow my Performance Nutrition Diet (included with the Challenge) for at least 27 out of the next 30 days
– Make more PROGRESS towards your strength, fat loss, and ultimate fitness goals in 30 days, than you have in the last year!

Here’s how it will work:

– You’ll get a “personalized”, tweaked version of the Basement Badass program for your specific goals, available equipment, and time available to train … this will be based around a questionnaire that you’ll fill out when you start the Challenge

– You’ll get a special meal plan to follow

– I will require that you check in with me personally at least once a week with a specific log of your workouts, nutrition, etc (I’ll have a list of questions for you to go through and answer each week) … but you can also email any time you have a question.

– If you have questions about your form / technique on any of the exercises in the program, you can send me a video of you doing the movement to critique.

(If you’ve already purchased Basement Badass, I’ll even take the cost of your initial purchase out of the cost of the coaching program!)

This program is a great “in-between” for folks who want more coaching and personal attention than one of my standard training programs would provide, but can’t quite afford my $297/mo Elite Coaching program on an on-going basis.

It’s also a great way for us to work together and “test the waters”, so to speak, to see if doing the Elite Coaching moving forward would be a great fit.

Now, this is NOT for everyone … and I only work with 10 people, MAX, for this Challenge, as it’s quite time intensive on my part … so I’m totally cool with that!

HOWEVER … for the RIGHT people … this is … I KNOW that this is going to be THE thing to propell their results to the next level in 2016, and FINALLY reach thier ultimate fitness goals.

If you feel like you fit the requirements above and you think you’re a good fit, fill out the application form below, and we’ll see if we can get you in:

=> Submit your application here Basement Badass 30 Day Challenge

We will carefully review your application, and if you are approved, will get back with you in 24 hours or less.

2 – FREE “Lose 10 Pounds in 30 Days” Meal Plan

Posted this up on the blog at ForestVanceTraining.com yesterday … thought it might be of interest to you and wanted to pass it along ;)

Check it out at the link below (100% free, no strings attached):

=> FREE “Lose 10 Pounds in 30 Days” Meal Plan

That’s it for today, gotta run – have a great one, and talk soon!

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

Posted in Announcements, Diet | Leave a comment