What to Eat Before and After Your Workout (new guest post)

What to eat before and/or after a workout is one of the most common nutrition questions I get asked – by clients I work with in person, my online coaching clients, and those that follow my daily emails, blog, etc …

The truth of the matter is, if you’re not fueling properly before and after your training sessions, you’re shooting yourself in the foot!

Today I have an article for you from my buddy Funk Roberts. Funk is one of the top mixed martial arts coaches in the world, and has worked with many of today’s top fighters.

You can use Funk’s nutrition tips whether you are a fighter yourself, or you are just looking to get more out of your workouts.

Take it away Funk!!


What to Eat Before and After Your Workout
by Funk Roberts, co-creator, the Ultimate Fitness Bundle

What should I eat to boost my energy levels for a workout?

This is a question that most people and athletes have problems answering.

There is so much information out there that it can be overwhelming.

Proper nutrition before and after your workout session can be the difference between having energy to crush through a workout and fuel the body to make the gains you are looking for…

…or trudging through a sluggish workout only to end up having your body eat away at what you worked so hard to build.

In this artIcle, I will give you the information that you need to ensure you nourish your body correctly pre AND post workout.

Proper nutrition is the key to getting consistent and effective workouts and fueling the body with the proper foods for muscle gain, fat loss and recovery.


Before you workout your body needs ample time to digest what you’ve put in it.

A good rule of thumb is to wait 1-hour prior to exercise. You want to make sure that you have enough time to digest the food before you embark on your workout.

Post workout nutrition should be eaten NO LONGER than 1 hour after exercise.


Prior to starting your workout, the best foods are in the form of carbohydrates and proteins. Yes I said carbs. Carbs are not bad for you when choosing the right ones.

A pre-exercise meal should include slow digesting carbs.

Slow digesting carbs will release glucose gradually into the blood stream, which is what you want prior to your session to help prolong energy and physical endurance.

Don’t forget that it’s just as important to eat smart after your workout has subsided and you’ve come down.

After a workout, your body is like a sponge, ready to soak up the nutrients in food to restore energy and replenish your muscles.

The best time to consume carbs from starches and fruits is in your post workout anabolic window of opportunity, which is within one hour after high intensity training.

A mixed meal high in fast digesting carbohydrates with moderate portion of protein soon after completing the workout is best.

After a high Intensity workout or training session you should consume no less than 2 or 3 to 1 carbs to protein ratio for best results.

The right foods alone won’t get you through a workout – you’ll have to get the right hydration with water while you exercise.

You should drink at least 16 ounces of water two hours before a workout, and about 6 to 12 ounces every 15 to 20 minutes during exercise. (An ounce is about a mouthful.)



Some food suggestions prior to a workout include:

– Vegetables like celery, cucumber, tomatoes
– Low-fat yogurt
– Fresh fruit such as cherries, plum, peach
– Apple
– Oatmeal
– Healthy Cereal
– Oat bran bread


Post workout you can increase the protein to restore your muscles.

Some suggestions are:

– Greens and Vegetables
– Whey protein Fruit Smoothie
– Bagel with jelly
– Baked or Sweet Potato
– Stir-fried chicken and vegetables over brown rice
– Eggs
– Fish
– Beans
–Fruit Watermelon, banana
–Sports Drink immediately after training


Any foods with a lot of fat can be very difficult and slow to digest and remain in the stomach a long time.

They also will pull blood into the stomach to aid in digestion, which can cause cramping and discomfort.

Doughnuts, fries, potato chips, and candy bars should be avoided.

I suggest not having any sugar prior to your workout as some people do not perform well after a blood glucose spike.

If you’re squeezing a workout into a busy schedule, you may be tempted to grab a protein bar on the way out the door, but DON’T DO IT.

Most bars are “glorified candy bars, often providing even more calories and are likely to be loaded with sugar.

Caffeine had been thought to boost endurance by stimulating a greater use of fat for energy, and thereby reserving glycogen in the muscles.

Research, however, doesn’t seem to support that theory. When caffeine improves endurance, it does so by acting as a stimulant.

Caffeine can have serious side effects for some people. Those who are very sensitive to its effects may experience nausea, muscle tremors, and headaches.

Too much caffeine is a diuretic, and can result in dehydration, which decreases performance.

In conclusion, if you’re going to invest the time to put yourself through a productive workout, then it’s imperative to nourish your body correctly pre and post workout.


Thanks for sharing that article with is Funk – great stuff!!

Hope that was helpful for you, and you got your questions answered on what to eat before and after a workout.

Funk is the co-creator of an amazing collection of fitness, conditioning and strength resources.

Its called the Combat Bundle, and it’s a bundle of ebooks/videos put together by 72 of the greatest experts on the planet.

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

The Combat Bundle is ONLY available for 1 week.

I highly recommend checking it out.

Here’s a picture of everything that’s included…

– 22 “Fit Like A Fighter” Fitness Programs valued at $532.55
– 16 Strength & Conditioning Programs valued at $329.74
– 8 Combat Skills & Martial Arts Programs valued at $200.85
– 5 Nutrition Programs valued at $78.99
– 5 Flexibility, Mobility & Rehab Programs valued at $154
– 6 Self Defense Skills Programs valued at $127.95
– 6 Women’s Only Programs valued at $167.93
– 4 Trainers Programs valued at $163.89
– 25 Discount Codes to Amazing Products

Total Value of the Combat Bundle is $1,774.90!

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

If you’ve ever wanted one of these products, now is the time to act.

Here’s to helping you develop more strength, power and a better physique!

- Forest Vance, MS, RKC II

PS - As I mentioned above, the Combat Bundle Sale is ONLY available for 1 week (Nov 3rd-10th).

Then it will be gone FOREVER.

This is your ultiource for helping you build amazing strength, power and get as fit as a fighter.

The Combat Bundle: 72 Fitness & “Fit Like A Fighter” Resources <= 97% OFF

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No-BS Way to ABS [7 min workout + video]

The Combat Bundle I mentioned yesterday includes 72 different resources geared towards almost every imaginable fitness goal – including:

– strength
– conditioning
– nutrition
– flexibility and mobility
– self defense
– women’s only
– info for trainers

So I thought this would be a good opportunity over the next few days, to dig into some of these these topics in more depth … teach on some training ideas and concepts, and give you some sample workouts / video to try them out for yourself.

=> More info on the Combat Bundle here

Today we’re going to start with ab training.

Most people think of crunches, sit ups, leg lifts, etc. when they think of training their abs.

For years, the generally accepted way to train your abs was with crunches, sit ups, leg lifts, etc.

A lot of folks (you?) still do some of these movements in their routine in some shape or form.

I’m here to say, the results are in. STOP doing crunches, leg lifts, sit ups, etc – COMPLETELY. You will save your back and get a stronger, more defined midsection as a result.

The BEST way to train your abs is with total-body, “functional” movements. Bird dogs, plank variations, hip bridges, mid / upper back movements … these all count as ”core” training and should be part of your routine.

Check out this workout as an example – it’ll take you about 7 minutes to do, and you’ll work your abs in a safe and effective way:

Video Recap

So we’ve got four different exercises. We’re going to start with a plank hold. We’re going to go elbows underneath the shoulders, looking between the hands, up to the toes and drive the heels back. Tighten the lower body, tighten the abs, lock in the upper body as well. We’ll do a thirty second hold from right there. That’s our first exercise!

The second one is a bird dog. You’re going to go hands underneath the shoulders, knees below the hips, make sure you are in a neutral spine position. Do a couple of these, round the back this way and arch the back that way to find your middle position. Maintain that neutral spine through the exercise. So right arm, left leg goes up – hold for a second at the top and then left arm, right leg goes up and hold for a second at the top. Ten of those each side.

Then we’re going to go with a thirty second side plank. Feet are stacked, elbows underneath the shoulder, feet stacked on top of each other. Arms up, hips up high. Leverage yourself with that bottom shoulder up and away from the ground so you can get those hips up as high as you can. Thirty seconds of those on each side.

Then we’re going to go with a knee to elbow mountain climber to finish off. Hands stacked underneath the shoulders, knees are going to come up and touch the same elbow. Ten on each side.

So there’s your total body ab functional circuit. Do anywhere from one to three rounds of that. It’s a great way to finish off a workout and get some extra core work, save your back and train your abs in the best way possible!!

To sum up, STOP doing crunches, leg lifts, sit ups, etc – COMPLETELY. You will save your back and get a stronger, more defined midsection as a result.  The BEST way to train your abs is with total-body, “functional” movements – like the ones in today’s workout.

For MANY more ab training workouts and full programs, such as:

– 4 Weeks to Crunchless Abs
– Xtreme Suspension: 6 Pack Abs
– 4 Minute Fighter Workouts to Develop bullet proof “fighter-style” abs
– University of Abs

And more, click HERE to check out the Combat Bundle.  The bundle is on sale ONLY this week, and after that you won’t be able to purchase it at any price – so if you’re interested, pop over and check it out when you get the chance.

Train hard, and talk soon -

- Forest Vance, MS, RKC II

Posted in Videos, Workout | Leave a comment

AT2 11 Minute “Odds and Evens” Workout

Life has been crazy lately, to say the least.

Our new baby daughter turns eight weeks old on Thursday. It is the most amazing and wonderful experience of my life to date being a parent.  But it also flips your life upside down!

It’s the busiest time of year at the training studio, and our member base is at an all-time high.

Plus the internet business is growing every day … we just launched a new online coaching program, working with people from around the WORLD which is still blowing my
mind … the US, the UK, Australia, even China … so cool to be able to help people ANYWHERE in the entire world this way!!

Anyway, it turns out, that though I still make my own workout a priority, I can’t do the leisurely 60 or 90 minute training sessions that I used to have the luxury of. My wife would kill me for one ;) … and I just have too many other things on the plate to justify taking that long for a workout.

SO, I’m always on the lookout for the latest and greatest new methods for getting MORE EFFICENT work done, in a shorter amount of time.

My good friend Dennis Heenan was telling me the other day, while we were on the phone after an interview on body weight training I did for him, about his AT2 11 Minute
EMOTM Training Manual.

The concept behind this style of training is that it pushes your anerobic threshold for a short period of time, but using strength – based exercises.

My kind of workouts!

According to a recent study, researchers found that the closer you spend at or near your anaerobic threshold, “maximal fat utilization occurs.”

PLUS, during Anaerobic Threshold Training, your body burns off stored sugars and fat as energy causing more lactic acid to be produced within the body…

And with lactic acid present, your body will naturally start producing powerful fat burning hormones, forcing your body to burn even more fat.

AND … with these workouts … this can get done in under 16 minutes, and in as little as 11 minutes.

I tested one of these workouts today, and just had to share it with you. Here’s what you’ll do:

AT2 11 Minute Odds and Evens Workout
from the AT2 11 Minute EMOTM Training Manual

Every time the clock hits “00” you will perform the exercises below, depending on if it is an odd minute or even minute. Whatever time you have remaining in the minute
is your rest period.

Odd Minutes: 10 Pull-Ups, 10 Pushups

Even Minutes: 10 Barbell Squats, 10 DB Overhead Press


Start (0:00): 10 Barbell Squat, 10 DB Overhead Press

(1:00): 10 Pull-Ups, 10 Pushups

(2:00): 10 Barbell Squat, 10 DB Overhead Press

(3:00): 10 Pull-Ups, 10 Pushups

And so on… Until the 11-minute timer goes off!

Talk about BRUTAL!

If you enjoyed this workout, I know you’ll enjoy the other EMOTM and AT2 Workouts that Dennis has created.

These take just 11, 14, or 16 minutes to complete and are designed to produce a ton of lactic acid in your body which leads to insane fat burning.

They’re HARD … but also very effective.

Check out the AT2 System Today And Save $38 <= Just $9

That’s it for now. Off to get a quick workout in! ;)

- Forest Vance, MS, CPT, RKC II

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This ONE Exercise WILL Change Your Life

I was talking with Rick Kaselj last week in Las Vegas.

Rick is a good friend of mine and an injury expert. He has helped thousands of people all over the world overcome injury and pain. He even has a client in Antarctica.

He showed me this one exercise and it has drastically helped me with my workouts. I have less tightness, stiffness and I feel more refreshed the next day.

Give this one exercise a go, it will change your life.

Take it away, Rick.


I wanted to go through an exercise that will change your life.

It involves foam rolling one of the thigh muscles that is often overlook but critical for injury prevention and workout recovery. That is the Sartorius muscle.

Good chance you have never ever heard of this muscle but let me explain why it is so important.

The sartorius is a muscle in the thigh that crosses the hip and the knee. Therefore this muscle has an affect on the hip and the knee.

Main functions of Sartorius are:

– Hip flexion (which is bringing the knee up)
– Knee flexion (which is bending the knee)

Secondary functions of Sartorius are:

– Rotating the thigh out or external rotating the hip
– Bringing the thigh out to the side or abducting the hip

Now let me get to the part on why you should care :)

If you ignore the Sartorius muscle, this leads to muscle imbalances, slower lower body recovery and an increase in knee pain.

If you do stand on your feet during the day, walk a lot, do leg exercises or have tight hips, then you have to do this one exercise. It will change your life.

How to do the “ONE” Exercise That Will Change Your Life

CLICK HERE to watch the YouTube video

To do the exercise, you need a foam roller. If you do not have a foam roller, I will show what else you can use, in a bit.

Step 1 – You are going to lie on your stomach.

Step 2 – Your are going to have that foam roller start right up at the top of your hip and then you are going to roll from that top of the hip to the inside of the knee.

Step 3 -Then your are going to go back from inside part of the knee to the front of the thigh back to that top of that hip.

Step 4 – You going to go through that 5 or 10 times. In a slow and controlled manner.

With this exercise, we are following the path of the Sartorius muscle. We are going from the front of the hip, along the front of the thigh then rotating that thigh out and going on that inside part of the knee and then back to the start.

You can see what I mean in this photo:

We are looking at medium pressure that you are putting on the Sartorius with the foam roller and you are following that path of that Sartorius muscle as in the picture above.

You might feel sensitive areas right at the top of the hip and you might feel sensitive areas down in the thigh. Those are common spots in the Sartorius muscles where there could be trigger points or parts of the muscle that need to be worked on when it comes to foam rolling.

Give that a go and let me know how it goes. I know it will change you life on how well feels and how well you move.

If you are looking for other exercises that will help you recover faster and fell better, then check out Recovery Workouts, here:

=> Recovery Workouts

Take care and bye bye,

Rick Kaselj, MS

PS - OH YA, if you do not have a foam roller, there are other things that you can use. You can use a soccer ball, medicine ball, rolling pin or even an unopened 2L soda bottle. Now, give the exercise a go, you have no excuses!

Posted in Videos, Workout | Leave a comment

Must-Try Barbell Complex Workout

kb body weight hybrid workout
Complex training is hard. It will make you very tired.

Once you’ve experienced a very tough complex – based workout, you might even cringe just at the thought of doing another one.

BUT – if you’re looking to:

– lose fat
– gain lean muscle
– get into great condition
– do it in a short amount of time

This training style is tough to beat.

So are you up for the challenge?

The concept is stringing together several different exercises without resting betwetween them. They are a very fast and time-efficient way to get a workout. You get a TON of work done in a short amount of time.

Take the workout below as an example from Challenge Complexes. You’re going to end up doing 36 reps WITHOUT SETTING THE BAR DOWN … which takes probably 90 – 120 seconds … it’s some serious hard work! BUT – that’s a big part of also what makes it so effective.

Also – the workout below is done with a BARBELL … complexes can also be done with both dumbbells and kettlebells. (Click HERE for lots more complex workout ideas.)

Challenge Complex Workout 2 – Six by Six

- Choose a weight that you can use for ALL exercises
- Try not to put the bar down throughout the set
- Rest up to one minute between
- Do 6 reps of each
- Do 4 to 6 rounds total

– Bent over row (hinge at the hips, keep that back flat!!)
– RDL (stands for Romanian Deadlift – back flat again, drive the butt back and load up those hamstrings)
– High pull (same hip hinge motion but make sure to keep the bar close to the body and snap the hips to get it up)
– Front squat (elbows up!!)
– Push press (hip drive to get that bar off the collar bone – you shouldn’t have to start pressing ’till the bar is past your eyes!)
– Burpee with push up (hands on OR off the bar for this one)

A workout like the one above could be used in a few different ways. The way I like to use complexes primarily is as “finisher” at the end of a workout. So you would do your general warm up, do the strength portion of your training, and then finish off with a complex like the one above (or any of the 34 other BB/DB/KB complexes you’ll find in the Challenge Complex program).

You could also use a complex like this one in place of your cardio training, if you’re recovering well between workouts and feel like you can tolerate it.

To sum up, complex training – where you string together several different exercises without resting betwetween them – is a great tool for rapid fat loss, lean muscle gain, and getting into great cardio condition. You can do them with barbells, dumbbells, and kettlebells. And you can use them both as tough ways to finish off your workouts, or even in place of your current cardio routine.

Start incorporating complexes into your workouts today and start seeing the benefits right away!

- Forest Vance, MS, RKC II

PS - For 34 more barbell / dumbbell / kettlebell workouts like the one in this article … plus a complete framework for incorporating them into your training for rapid fat loss and lean muscle gain … check out the full Challenge Complexes program HERE!

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Lessons from Vegas and 35 BB/DB/KB Complexes

Just got back from a super quick, but AWESOME, trip to Las Vegas.

Even though I was only gone for about 24 hours, it was SO worth the effort and time and expense to make the trip.

I got the chance to meet and network with some amazing, positive, extremely successful people.

I also got coaching and direction on where to take my business for the rest of 2014.

And you know what they say … that you are the sum of the five people you spend the most time with.

So if I’m trying to build an awesome fitness business where I help thousands of folks in my local community, and tens of thousands of folks around the world, I have to spend time with others who are doing the same.

Their mindset and skills and abilities just can’t HELP but “rub off” on me.

Similarly, if YOU are trying to get more fit, lose body fat, gain lean muscle, simply BE the BEST version of yourself … who are YOU spending your time with? People who support you and your goals and your journey? Or people who prioritize all other things over eating healthy, working out consistently, etc?

And what are you doing about it?

Some food for thought ;)

One of the folks I got to spend some time with was my good friend Shawna Kaminski.


She is crazy and fun and full of energy, as you can see in the pic above ;)

Shawna is also one of the amazing, positive, and extremely successful folks I speak of … she has a super successful boot camp business up in Calgary where she helps thousands of folks get fit and improve their lives in her local area … she also has a thriving online business where she helps tens of thousands of people around the world … and she’s branching out to even wider audiences now with things like her recent appearance on the Spike TV show Gym Rescue.

One of Shawna’s programs that I personally LOVE is called Challenge Complexes.

As I think I’ve mentioned to you before, barbell and dumbell complexes were a big part of my training routine in my pro football days.

I have gotten away from them over the last few years, but it was Shawna’s program actually that has given me a ton of new ideas to use in both my own workouts, and with my boot campers.

=> Learn more about the Challenge Complexes program by clicking here

Complexes can be used:

- to replace HIIT with amazing strength building workouts
- to perfect lifting technique while burning fat
- to maintain and improve your strength
- as a stand-alone workout OR to incorporate into your program as “cardio” on your day off

And this is a KILLER resource for learning all about them.

I’ll have a sample workout / video from her program coming for you this weekend … but wanted to send out a heads up on Shawna’s program, plus some reflections on the trip, while it was all fresh in my mind.

Learn more about the Challenge Complex program here

Have a great Friday, and talk soon -

- Forest

Posted in Motivational | Leave a comment

(CRAZY new guest article) How He Lost 1 Inch Off His Waist in 3 Days

When my buddy Derek first told me about this, I didn’t believe him.

Derek W

Derek and me hanging out at an industry event earlier this year

One inch off your waist in 72 hours? Seems too good to be true, right?

Well, I’ll let him tell you about it. After knowing what he’s went through in the past 2 months, I wouldn’t doubt him …

How I Lost 1 Inch Off My Waist in 3 Days
Guest Article by Derek Wahler, author, 100 Rep Challenge Workouts

What I’m about to tell you is true.

All of it.

The fat loss, the emotional pain, living in hospitals, and having myself, my wife, and my 2-week old daughter all hooked up to an IV machine at one point in the past 2 months.

It’s been brutal. I wouldn’t wish it on anyone. But there is a silver lining, which will make you more successful in EVERYTHING that you do.

I’ll also try it make this relatively short :)

On June 5th I flew out to San Diego for a fitness conference – one that I would never make it to.

Instead, I ended up at Sharp Memorial Hospital. At the hotel the night before the conference, I had extreme stomach cramping and vomiting for 6 1⁄2 hours.

After being checked out by 6 different doctors, having multiple CAT scans, and being poked with too many needles to count, they came to this conclusion…..

Food poisoning.

Luckily they took another CAT scan 5 hours later, because I knew they were wrong. The second CAT scan revealed the truth…

Gut Mal-rotation.

Never heard of it before?

Neither had I.

I turns out I was born with my large bowel and appendix on the wrong side of my body. That was problem #1. Problem #2 was that my colon had expanded, then rotated inside my body, crushing all the organs in its path.

Now THAT started to explain the severe pain :)

It led to emergency bowel and appendix surgery, a 10-inch scar from the top of my stomach – down around my belly button – and past my waist.

I had tubes that went up my nose and back down my throat. I could barely get out of bed on my own, and had to walk with one hand on the wall – the other on my IV stand.

I lost 15 pounds in 10 days at the hospital, with 3 of those days being an “ice cube only” diet. I was fragile and weak, since my body basically ate all my hard earned muscle.

I was physically shot and instructed not to exercise for 2 months. I had to eat a low-fiber diet (I was encouraged to eat white bread, pasta, macaroni, ice cream and NOT fruits or veggies – because my body couldn’t process them) and had hit rock bottom.

That was until last week, when I got the WORST news a parent could possibly get.

“Derek, you have to take your 2-week old daughter to the emergency room….they’re waiting for you”.

You see, my daughter Elena had a bad rash that caught the pediatrician’s eye during a routine check-up.

Since she’s so young, a potential virus could spread to her brain and spinal fluid, so they wanted to take immediate action.

I almost collapsed right there in my living room.

As I write this article for you, I’m sitting in room 5422 on the 5th Children’s Hospital.

My wife and I have been here for 5 days, sleeping on what amounts to a twin bed. Thankfully all tests have come back negative, but they still have no idea what’s wrong. We could be here another day, or another week, who knows.

So what does this have to do with losing belly fat?


I was finally cleared by my doctor’s to exercise a few weeks ago. I’ll be honest, I’m weak and a former shell of myself. I’m starting back at ground zero.

I can’t use heavy weights, or any weights for that matter, so I did these short bodyweight workouts instead.

This is my comeback…and I’m tracking every single detail along the way:

=> Lose Up to 1 Inch off Your Waist in 3 Days

Whatever happens in your life, no matter how far you fall, you can NEVER give up. Everything was taken away from me in the past 2 months, but here I am, determined to make my comeback.

Don’t let anything keep you down.

- Derek Wahler
Author, 100 Rep Challenge Workouts

Posted in Expert Interviews, Workout | Leave a comment

Take This Simple Squat Test (details inside)

Got a fun little “squat test” for you to take today.

Don’t worry – it’ll only take a few seconds.


Okay – start by standing in front of a wall, so that your chest is about 8-12 inches away.

Now, you’re going to do five simple body weight only squats.

On the fifth and final rep, hold in the bottom position for a good 10 seconds.

Try and be highly aware of what’s happening with your feet, knees, hips, core, and chest during this little exercise.

Then, come back and read the rest of this message, to find out what to do next.

Okay ready? Go!


Here’s a quick video on how to do the drill:


You should be testing NOT reading further – DON’T CHEAT! ;)


Okay. How’d it go?

How did your squats FEEL overall? Easy? Tough?

Either way, I want you to go over the checklist below and mark off either an X or an O in the space next to it, to see how you did.


0 = NO

_____ My feet had to be wider than shoulder width in order to get low

_____ My chest kept wanting to fall forward into the wall

_____ I wasn’t able to get my butt and hips below parallel

_____ My knees collapsed in

_____ I had to really rotate my feet out in order to squat lower

_____ I felt a pinch in my lower back when I went down low

_____ My weight wanted to shift forward onto my toes off of my heels

_____ I couldn’t hold the bottom of the squat for the full 10 secs

Do you have a LOT of “X’s” marked off in the spaces above?

If so, you’ve got some squatting issues.

GOOD news is, these can be fixed.

BAD news is, if you don’t, sooner or later you’re going to run into some serious problems – and likely get injured.

If you want to get these issues taken care of for GOOD – so that you can avoid injury while building more strength and muscle – I’ve got the solution for you HERE.

It’s my buddy Travis Stoetzel’s full squatting system he calls, “The Double Your Squat System”.

If you’re having problems with any of the above issues on the squat check list – OR your squat just isn’t where you want it to be – this is your opportunity to change that for good.

Check out the DOUBLE Your Squat System today here:

=> DOUBLE Your Squat System ($7 – LIMITED TIME ONLY)

That’s it for now. Train hard, and talk soon -

Forest Vance, MS, RKC II

Posted in Videos, Workout | Leave a comment

Top 5 WORST Foods for your Joints

Many people get out of bed every day with pains in their back, knees, shoulders, or elbows.

This pain makes training that much harder, as it does many every day activities.

What most people don’t realize … even most doctors! … is that one MAJOR cause of pain is actually food.

If you’re looking to double your recovery process and get pain free MUCH faster than with just pills, here’s what you should focus on removing from your diet:
1 – Grains

Refined or not, grains are inflammatory. That’s even worse if you’re gluten-sensitive, like 10-15 % (depending on the sources) of the world’s population. The phytic
acid and lecithins in grains are a problem for most people, even without allergies or intolerance.

2 – Sugar

This one is obvious. Nothing damages the digestive track like sugar. The medical community is starting to agree on the fact that chronic inflammation often starts in
your gut, the biggest part of your immune system.

3 – Alcohol

I personally love having a craft beer or two once or twice a week … but keep in mind that beer or any other alcoholic beverage damages your gut flora and liver when
consumed in excess.

4 – Pasteurized dairy

75% of the world’s population is intolerant to lactose. That’s because the pasteurization process destroys the healthy bacteria and enzymes in raw milk, and make
this popular beverage very hard to digest. In my experience, most people feel like a million bucks when drinking less pasteurized milk or ditching it altogether.

5 – Refined vegetable oil

Canola, soy, safflower, corn, sunflower, you name it. Even though these oils are advertised as healthy and trans-fat free, turns out the heavy refining which they go
through destroy the healthy fats and turn them into highly inflammatory by-products.


These foods are just a few examples of what people are consuming on a daily basis.

HOWEVER … good news is, there are also a ton of SUPERFOODS that can actually REDUCE your pain, and help you heal your joints.

So, if YOU suffer from joint or muscle pain of any kind, be sure to check out the best resource on the subject:

=> 101 “Superfoods” that stop your joint pain and end inflammation
Thanks, train hard, and talk soon -

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

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Fix Your Push Press in 30 Seconds (new coaching vid)

The push press is a great exercise.

A favorite auxiliary lift among Olympic lifters, it uses a ‘kick start’ from the legs and hips to get the weight moving overhead.

But getting just enough hip drive to boost the bar up, and getting this in sync with all the other things that have to happen at the same time, can be a little tricky.

If you’re struggling to master your push press technique, try the simple progression I break down in this video.

And, if you find it helpful, be sure to check out my new 6 Week Barbell / Kettlebell Hybrid Training program HERE … it’s a complete plan to help you integrate barbell training with kettlebell exercises to get big, strong, lean, AND athletic – all at the same time!

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II


How to Fix Your Push Press in 30 Seconds

Video Recap

– You can start in the squat rack position if you choose to or you can deadlift it off the floor and clean it up to your shoulders
– 1st- do a military press- no knee bend, no hop, just straight up, finishing with the biceps by the ears, and back down to the rack position
–This is the 1st level. You want to make sure you have the military press down before you move on to the push press.
–The push press- You are going to use a little bit of boost from your lower body to get the weight overhead. Then back to the rack position.
- -A couple of things to practice to get that down:
1. You can do a progression- Squat, then overhead press.
2. Half-Squat, overhead press.
3. Quarter-Squat, overhead press.
4. Eighth of a squat, overhead press.
5. Sixteenth of a squat, overhead press. (A little hop is okay.)

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