Joint Mobility – My Morning Routine

I used to wake up most mornings feeling like I got hit by a truck.

Over a decade of football – including a couple of years at the pro level – combined with almost 20 years of lifting heavy weights have taken a toll on my body. So I would get out of bed, and my lower back would hurt, my shoulder would be bothering me … and maybe 30 mins into the day I would start getting kind of “warmed up” and feeling a little better … but I knew it was not a great sign. I’m only in my mid-thirties for gosh sakes! ;)

Then, a couple of years ago, while assisting at a Russian Kettlebell Challenge Certification, we went through a joint mobility / dynamic stretch – type of routine - not unlike the Bodyweight Flow sequences we have been talking about for the last few days.

I felt GREAT afterwards … and I was kind of getting into doing a morning routine – including positive reading, journaling, etc – at the time … so I decided to start doing one of these light exercise sequences first thing every day.

I can honestly say that this simple thing has made more impact in my health and overall well-being that anything else I have done in my training for the last two years. I feel better, more mobile, more supple, and have FAR less overall body pain. It is really remarkable … and I highly recommend you do something like this yourself!

So check it out, I got a couple of free resources for you to check out if this sounds interesting to you:

1 - Here’s a video of me taking folks at the most recent KB Workshop we did at MY gym through a joint mobility sequence … watch it, follow along, and start doing it daily if you can:

2 - When you order a copy of my friend Tyler’s Bodyweight Flow program before tomorrow (Monday, March 23rd, 2015) night at midnight, I’m going to send you a FREE copy of my “Flexibility and Mobility Cheat Sheets”:

Here you’ll get the “cheat sheets” from the last flexibility and mobility workshop we held at FVT. You’ll learn about self-myofascial release, joint mobility, static stretching, contrast relax stretching, and much more. I’ve also included handy links for more info, exercise descriptions, videos and more on most of the topics.

This is the exact outline of what we did at our $57 workshop. The next best thing to actually having been there!

Just purchase Bodyweight Flow by clicking HERE (very important that you click this link and order on my referral to get the bonus!), forward your receipt to my assistant at fvtrain (at) gmail (dot) com, and we’ll hook you up with your free copy of the bonus.

To sum up, if you want to improve the way move, reduce pain and more, I recommend you start incorporating some kind of joint mobility routine into your training program right away. The video linked up in today’s article is a great start … and if you’re looking for a complete mobility / flexibility / “free movement” training course, check out Bodyweight Flow HERE.

Train hard, and talk soon -

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

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[LWF2] 3 10-Minute BW/KB/BB Workouts to Try

bw kb bb

Today we’re back with not one, not two, but THREE sample “super short” workouts from Lift Weights Faster 2.

Little somethin’ for everyone today … first one is bodyweight only, second workout you’ll use a kettlebell, and in the third you’ll do a handful of barbell moves.

Before we get to the workouts … Lift Weights Faster 2 has some HUGE value as a workout library / resource. Trainers, fitness pros, workout junkies – this is one you’ll def want to check out. It includes:

– 180 “pick-and-choose” Lift Weights Faster workouts
– A full exercise glossary that includes written descriptions and photographic demonstrations of more than 260 exercises (from classic moves to more unusual ones)
– Access to a limited video library that includes coaching on 25 of the more technical lifts
– Five challenge-workout videos

Learn more about Lift Weights Faster 2 at the link below:

=> Lift Weights Faster 2

Okay – on to the workouts!


1 – The Expedition (bodyweight only)

Do as many rounds as pretty (AMRAP) of this circuit in 5 to 10 minutes. Take breaks as needed (but try to take them at the bottom of the round).

Step-Up 10 Total
Lateral Lunge 10 Total
Triceps Pushup 10
Mountain Climber 10 Each Side
Flutter Kick 10 Each Side

2 – The Iron Troll (bodyweight + kettlebell)

Complete three rounds of this negative-rest circuit, working for 40 seconds and resting for 20 seconds. Take additional rest, if needed, between movements and rounds.

Goblet Clean
Goblet Squat with Pulse
Bear Crawl

3 – The ManBearPig (barbell + bodyweight)

This circuit is nearly a combo. Complete one repetition of the first three movements without putting the bar down. In other words, you’ll complete one deadlift, then one power snatch, then one overhead squat before hitting the pull-up bar. Perform this circuit as many times as possible in 10 minutes, resting as needed between rounds.

Snatch-Grip Deadlift 1
Hang Power Snatch 1
Overhead Squat 1
Chin-Up/Pull-Up 1


Now these workouts will take you 10-minutes or less to do … but the full Lift Weights Faster 2 program includes 177 more that range from 10 to 30 minutes in length … and that use a wide variety of different types of equipment.

Again, a fantastic value in this program and a great resource to add to your library. More info at the link below:

=> Lift Weights Faster 2

Thanks, have an awesome day, and talk soon!

- Forest Vance, MS, RKC II, PCC

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New Research on the “Super-Short” Workout

Last year, the New York Times’ fitness story of the year was that short, intense workouts are incredibly effective for getting leaner, stronger, fitter and healthier
overall. According to the article, in one particularly useful study from May 2014, scientists found that three brief sessions per day of interval-style exercise – consisting of one minute of brisk walking followed by another minute of strolling, repeated six times – allowed people at risk of diabetes to control their blood sugar better than a continuous 30-minute brisk walk.

And just as important, these short, condensed sessions were more POPULAR with the study’s participants than the single, longer walk. They liked finishing quickly.

There were several other studies done in 2014 on short workouts as well … one showed that running as little as five minutes a day might add years to one’s life span!

Since lack of time is the single most common reason given for not following a regular fitness routine … this is good news! You may have heard for a while now that
doing super-short metabolic-resistance-training sessions — in other words, lifting weights faster — can burn more fat, build more muscle, rev your metabolism,
improve your work capacity and performance, and create a healthier hormonal profile than typical aerobic exercise sessions. But now there is more and more research
being done that PROVES it.

You can indeed get a LOT of benefit from a properly designed and goal-oriented 15-20 minute training session. So NO more excuses. Let’s see … there are 10,080
minutes in a week. EVERYONE has 15-20 minutes a few times a week – maybe 45-75 minutes TOTAL – to squeeze in a few workouts. That’s like less than 1% of your time.
And the tiny amount of time you spend on this will pay you back many times over, in SO many different aspects of your life.

Now of course there are many options when it comes to exactly WHAT super-short workouts to do. But one brand new resource you can check out is the new-and-improved
Lift Weights Faster 2. It’s got a full 180 conditioning workouts, based around this exact concept of short, intense, and effective workouts … using everything from
just bodyweight to a full gym for equipment. Learn more about Lift Weights Faster 2 HERE.

That’s it for now. I saw this article and thought it was some really interesting info to pass along your wau. Let’s make it happen this week – schedule your workouts NOW if you haven’t yet, and we’ll get a little closer to our ultimate fitness goals, together!

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

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Are You Addicted to HIIT? (take this test)

kb snatch no shirt

During nearly the first decade of my lifting career, we only did it one way – we lifted heavy weights. Plenty of rest between sets, and the goal was simply to get as
strong as possible.

When you are used to doing things a certain way, and then you throw in one of these high-intensity, full-body, mixed-strength-and-conditioning-type sessions, it can
turn your world upside down!! :)

I still remember my first REAL HIIT, “metabolic conditioning” – style workout. I did the workout with a training partner of mine at the time, and we knocked it out in
less than 10 minutes.

I remember, how tough, how different, how AWESOME the workout was … how I was left literally lying on the floor afterwards, feeling a little sick to my stomach,
having what they call “monkey claw” (it’s where your hands kind of curl up into balls, due to a fitigued grip) … but at the same time, thinking – that was amazing!!!

It’s weird, but for us crazy fitness people, it’s actually kind of common. These type of workouts can almost be kind of ADDICTING, in a way … but that can be a
problem. Because you can end up getting away from basic, heavy, effective strength work – and that’s such an important part of your overall training routine.

See, you NEED to include some of this max strength work into your overall routine. You will not have the core, pre-requisite strength to perform your body
weight/kettlebell/etc movements at a high intensity and with great form, if you don’t.

This can be a tough thing for me to get my training clients to understand. Many of them feel like they need to be “smoked” after every single workout. Like a day
where you do basic, compound moves … and don’t feel like you’re going to be sick afterwards … is a waste of time or something. To make continued progress in your
training, you must get this idea out of your head!

So … if you have been doing any kind of High Intensity Interval Training workouts regularly, and are seeing any of the following symptoms:

– loses in strength
– loses in hard earned muscle
– loses in overall physique results (gotten fatter, softer, etc)
– drop in overall performance

It could be a sign that you are “addicted” to HIIT! Click the link below to find out how to SOLVE your issues ASAP:

=> “HIIT addiction” solution

That’s it for now. Hope this story has hit home with you a bit, and has been a good reminder to take a close look at your training program, and how you’re structuring
your workouts not only on a daily basis, but from an overall programming perspective.

Have a great day, train hard, and talk soon -

- Forest Vance, RKC II, PCC

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30 Day Performance Nutrition Diet (sample day)

My “30 Day Performance Nutrition Diet” is designed to help you lose belly fat, get WAY more energy, and build the clean eating foundation and habits you need for long-term success.

It’s available now as part of the FVT Ultimate Abs Challenge - so I thought it’d be a good time to share a sample day from the plan with you.

Important to note that the actual PORTIONS are going to vary depending on the individual. This is just intended to give you an idea of how EASY is really is to clean
up your eating and re-gain CONTROL of your weight and overall fitness level:


30 Day Performance Nutrition Diet – sample day


– hemp or other veggie-based protein powder
– frozen carrots
– frozen mangos
– banana
– coconut butter

photo 1


– burrito bowl from Chipolte – with double chicken, fajita veggies, guac, pico de gallo, hot salsa, and lettuce



– almonds
– baby carrots
– apple

carrots and almonds


– beef patty
– pinto beans
– mixed greens

photo 2



There you go. Not as bad as you thought, right? ;)

AND … after eating this way for 30 days … you’re going to be pounds lighter, have WAY more energy, and have built the foundation and habits you need for long-term

Have a great weekend, and talk soon -

- Forest

PS - Discount on my new 30 Day Performance Nutrition Diet (as part of the FVT Ultimate Abs Challenge package) ends Monday night – grab your copy at the link below:

=> FVT Ultimate Abs Challenge – includes the 30 Day Performance Nutrition Diet!

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Full “30 Days to Abs” Program (workouts + meal plan)

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 and sit ups, etc – COMPLETELY. You will save your back and get a stronger, more defined midsection as a

The BEST way to train your abs is with total-body, “functional” movements.

Now you likely have heard this advice before … but what exactly does this MEAN? What ARE the best exercises workouts you can use to train your abs? And exactly HOW
do you incorporate this type of training into your routine?

And what about your DIET … if we’re being real, the BIGGEST factor in getting that lean, strong, defined midsection you’re after?

That’s why I’ve created …

=> The FVT 30 Day Ultimate Abs Challenge

This program is designed with one thing in mind – helping you get a leaner, stronger, more defined midsection in 30 days.

Now a quick disclaimer – I am NOT a fitness model, nor do I claim to have twelve-pack abs. I maintain a reasonable level of leanness – between about 10% and 13% body
fat – depending on what I have going on, and what I’m training for – year round.

HOWEVER … I have managed to lose over 70 pounds, and KEEP it off for almost 10 years … so the methods in this program REALLY WORK for normal people.

AND, the methods in this program are not only for SHOW, but also for GO. You’ll have abs that not only LOOK good, but that PERFORM!

The “Ultimate Abs Challenge” package includes:

1 – Total Body Abdominal Annihilation

The BEST kettlebell and bodyweight exercises to give you a strong, lean, and defined set of abs! Just three of these short workouts per week – added on to your
current routine – and you’ll see noticeable changes in just 30 days.

2 – The FVT 30 Day Performance Nutrition Challenge Meal PlanThis is a BRAND NEW and NEVER BEFORE RELEASED program – we put it together originally as part of our 30 Day Performance Nutrition Challenge at our Sacramento, CA gym … folks experienced some AMAZING results with it … and I decided to make it available as part of the “FVT Ultimate Abs Challenge” package.

3 – 30 days of access to my “workout of the month” archives … so you’ll have everything you would possibly need to transform your midsection in 30 days.

More info and get started here:

=> The FVT 30 Day Ultimate Abs Challenge

That’s it for now. Got lots more great ab training – related content coming your way in the next few days … but wanted to get you the heads up on this new abs Challenge, so pumped for it!!

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

Posted in Announcements, Diet, Workout | Leave a comment

“Ultimate Athlete” Training Secret

Today I have an article for you from my friend Max Shank.

The Progressive Calisthenics Cert I attended recently was actually held at Max’s gym, and I also spent some time and learned from him last year as well when he held and led the RKC II at his facility.

Max is a super knowledgeable dude, and he walks the walk for SURE. You can see a few pics of him doing some CRAZY feats of athleticism on his website at the link below.

Enjoy today’s article!

And check out Max’s website and training program, called “Ultimate Athleticism“, HERE.

- Forest


Building the Ultimate Athlete
by Max Shank, author, Ultimate Athleticism

Athleticism is a well contested idea. Many people have their own opinion of what is important, and even more so how to acquire athleticism.

Some folks would argue that speed makes an athlete.

Others will say strength.

A few will say flexibility.

Many would argue that endurance is the ultimate.

The truth is that you need to acquire all of these traits to become the Ultimate Athlete, but the order in which you acquire these traits may be the most important
piece of the puzzle that most people are missing.

In order to become a highly functioning athletic machine you must first lay a solid foundation of movement quality. This is comprised of your flexibility and
coordination. It MUST be acquired first or you will be laying other traits on top of a faulty system. Think shooting a cannon from a canoe.

The next trait is strength. Once a person is moving optimally it is time to simply load up those movements with weights or by using leverage. This continues to
strengthen connective tissues, making the athlete more resilient.

The next trait is speed. It is generally unsafe to move at high speeds if one has not first laid a solid foundation of movement quality and strength underneath it.
Moving at high speeds is one of the hallmarks of an excellent athlete and, with the prerequisites listed above, can be achieved safely and improved quickly.

The last, but not least important trait is endurance. Endurance is generally the easiest trait to acquire and improve (or lose) in the shortest amount of time. It,
along with speed, are the most damaging if done without a solid foundation of movement and strength.

Let the pyramid be your guide. Focus on laying a solid foundation and building from the bottom up. You will be rewarded with speed and strength that never quit and a
body capable of withstanding any stressors that can be thrown at it.

- Max Shank
Author, Ultimate Athleticism

While others make getting strong and athletic complicated, Max boils it down to a few simple drills and then provides a ton of progressions and regressions for each.
It includes Over 200 pages of exercises, program design, workouts and more. This book is a must have for any strength enthusiast. Learn more at the link below:

=> Ultimate Athleticism

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How to Use Weekend “Fun Food” to Speed Up Fat Loss (3 tricks)

If you do great during the week with your diet … but sabotage yourself every weekend … I got good news for ya.

Your weekend “fun food” can actually speed up fat loss!

The concept is called “diet intervals”.

See, every fitness expert out there talks about how you must cut 500 calories or more from your diet each day to lose fat.

For most people, this is easier during the week – Monday through Friday – because you’re in your regular routine. You’re busy, you’re focused – and this makes it more do-able.

But then the weekend comes … and you’re OUT of your regular routine. You had a stressful week, and you don’t want to think about dieting … because, frankly, “dieting” is exhausting too!

So today, I got three tricks for you to use “diet intervals” for the easiest diet plan of 2015:

1 – Look at weekly, NOT daily, calorie intake

No matter how you slice it, the reality is that you MUST have a calorie deficit to lose fat.

You can do this daily … but wouldn’t it be easier if you set yourself free on the weekends, the three days you find it most difficult to “diet”?

Then, you could focus Monday – Thursday … and the end result would be the same (two to three pounds of fat loss per week) … but likely WAY easier to stick to.

=> How to Use Weekend “Fun Food” to Speed Up Fat Loss

2 – Avoid cheat days 

When it comes to most diets that allow for a “cheat day”, many folks end up BINGE eating, trying to get it all in. And it makes sense … you won’t be “allowed” to eat your favorite foods for another week!

Plus you end up feeling bad about it afterwards, which kinda defeats the whole purpose of having a cheat day in the first place.

Instead, spread your rewards and favorite foods over the span of THREE days.

For example:

– Friday night – pizza
– Saturday night – ice cream
– Sunday – your favorite burger joint

You’ll end up actually eating LESS – AND knowing you have the entire weekend to enjoy your favorite foods!

=> See how you can enjoy your weekends AND still lose up to three pounds per week here

3 – Use shorts “bursts” for your diet, just like exercise

The idea here is pretty simple – you go “hard” Monday – Thursday.

This is NOT starving yourself or anything like that … it means stick to eating fats, proteins and carbs in a way that triggers the release of stored fat.

When you do this after a reward weekend, it is actual ideal because your leptin levels (the hormones that burn fat) will actually be at their HIGHEST, and will last about four days.

Then when Friday hits, you “reset” your leptin levels again (but not all in one day). You get to increase your leptin levels the entire weekend, but without the binging!

To sum up, if you’re looking to lose fat while still enjoying your weekend “fun” foods, this is a great approach for you. For a detailed plan and approach on exactly how to set this up, click the link below:

=> EASIEST diet of 2015 – get the weekends off!

Thanks for reading, train hard, and talk soon -

- Forest Vance
Certified Fitness Nutrition Coach

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Are You a Cook or a Chef?

I remember when I was about 21 years old and going into my last season of college football.

I had been training myself for a good five or six years at that point, and thought I really knew it all when it came to training – ha! ;)

So I decided to write my OWN workout for the summer to get ready for the season, instead of following the one our strength and conditioning coach put together for us.
I was trying to be a CHEF, and “create my own”.

Without going too far into the details of program design for this specific situation, the workout I put together was much more bodybuilding focused, vs the one he
designed for us was specific to getting better at football … which, obviously, was what I needed at the time.

I had a good senior year and ended up getting picked up by Green Bay in the spring … but I know I probably could have been in a little better shape and had a little
more of an edge had I followed the wisdom of our coach who had the formal training AND experience to know what was best for me and my specific situation.


I should have been a COOK, and just followed his time-tested, research-backed “recipe”.

And I suggest that YOU do the same.

(BTW – I did not come up with this “cook or a chef” analogy myself – shout out to Mike Robertson who used it in a presentation at an event I attended a couple of years
ago. Got to give credit where it’s due!)

A cook can follow a recipe and end up with a decent finished product.

A chef can put together different ingredients into their own creation and make a very tasty meal.

So when it comes to your training – are you a cook, or are you a chef?

If you want to be a chef, and get a more formal education – training certifications, a degree in a related field like Exercise Science – and get the experience by
training yourself and eventually others of all different goals, body types, injury histories, etc – go for it!

But if not, if you just want to get the best results and minimize the time investment, be a cook. Follow a program that is designed for your goals, NOT by yourself,
but by a pro.

You can go with one that is pre-written for a specific goal. I have several on my website if you are looking for one – head over and take a look.

Or, if you are very serious, want the fastest results in the least amount of time, and want something totally customized, you could go with something like my Elite
Coaching program (details at the bottom of this message).

Bottom line is, whatever route you choose, the main point of today’s message is to make you think a bit – and hopefully get faster and better results from your
training efforts!

Have a great day, and talk soon -

- Forest Vance, MS, RKC II

PS - Details on the FVT Elite Online Coaching program mentioned above:

1 – There is a LIMIT to how many people I can accept into the program. This is time – intensive for me (obviously) and so I can only help so many people in this
capacity. I can only work with 10 folks at any one time.

2 – We are looking for folks who want to gain lean muscle, lose body fat, and feel great. Have some training experience but are looking to take it to the next level.
Ideally have a basic idea of how to do basic body weight movements and / or kettlebell exercises. No serious, major injuries or limitations with your workouts. Must
have a positive attitude, commit to working HARD, and no whining :)

3 – Each month, you will get a detailed, personalized four week program to follow.

4 – Each month, you’ll also get a personalized nutrition plan based on your current physical state as well as your goals.

5 – You’ll get access to any and all of my programs you need and / or want to help you reach your goals faster

6 – The price will be fair, actually reasonable compared to comparable online coaching programs … and less than training with me in a one on one capcity in person
… but it will NOT be cheap. This is for serious people only.

7 – It’s a 90 day commitment (3 month minimum)

On acceptance to the program, you’ll get assessment forms from me to fill out … then I’ll get working on your personalized workout and nutrition program and have it
over to you ASAP so you can get started!!

I will require that you check in 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 email any time you have a question.

Again, as much as I would like to work with anyone and everyone, I simply can’t. I can only take 10 people at any one time in my online coaching program. It’s time
intensive, and I will be designing customized programs for each person … so that’s all I can handle to start. And it’ll be first come first serve … so once those
10 spots are filled, that’s gonna be it. I won’t be able to take any more online coaching clients for likely several months.

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.

=> Apply for the FVT Online Coaching Program

Posted in Miscelany, Motivational | Leave a comment

27 Most Powerful Body Transformation Habits (plus personal story)

If you want to reach your ultimate body transformation goals, at the end of the day, it comes down to your habits.

Good ones or bad ones will make you or break you.

Quick personal story as an example.  I had gotten into the habit over the last six months or so of having a beer or two, most nights of the week.

I started doing it to relax when I would get home after many times starting the day at 445am, and not finishing off at work until 715 or so at night.

(That turns out to be a bad idea in itself, having a drink to wind down at night … the exact reasons why we can talk about another day.)

Anyway, I am trying to get into top shape for the Progressive Calisthenics Certification in a couple of weeks that I am attending in San Diego … and not only that, I
just wanted to NOT drink a drop of alcohol for 21 days, just to see how it went.

It was something that started with a drink or two every other night … and slowly progressed to almost every night. And something about that, I just really didn’t
like that much.

I am now 10 days in (had my last drink on New Year’s Eve) with NO alcohol … and I feel great!

I also have lost three pounds which is a nice bonus ;)

I will probably go back to having a beer or two, two or three nights per week after the PCC … but I share this with you because this was a habit I needed to break if
I was going to reach my body transformation goal.

The “useless” extra calories … plus I guess just the lack of discipline that went along with the whole thing … was not conducive to what I am trying to accomplish
with my health and fitness.


The last few days I’ve been talking about a book – by my friend Tyler Bramlett – all about “27 Body Transformation Habits YOU Can’t Ignore” …

So I contacted Tyler to ask if I could give you a sneak peak into 5 of the habits that he thinks are the most important.

He replied with a list of all 27!

Check it out:

- Drink Enough Water
-Eat Your Veggies
-Eat Protein For Breakfast
-Work On Building A Strong Digestion
-Get Your Sleep
-Breathe Deeply
-Read Your Daily Affirmation With Gratitude
-Walk Every Day
-Do Some Exercise
-Get Some Sunshine
-Touch The Earth
-Use Cold Water Therapy
-Make Sure You Laugh
-Read Something
-Avoid Obesogens
-Kick Your Heels Up And Have A Cheat Meal
-Try Or Learn Something New
-Spend Some Time Alone Doing Something You Love
-Spend Some Time Socializing With Your Friends Or Family
-Go Outside And Play
-Measure Your Success
-Do A Selfless Act For Someone Else
-Identify Where You Are Currently At And What Works
-Set Or Adjust Your Goals
-Create A Plan For The Next Month
-Create A New Daily Affirmation That Focuses On Your Plan
-Do Something To Take Care Of Yourself
-His instructions are to pick the 5 that you aren’t currently doing and work on making them a habit. Once you master those 5, pick 5 more and keep going!

This list is a great start, and a basic outline … but if you REALLY want to “rebuild” your habits in 2015 … then I highly recommend you pick up the full book,
videos, audios and habit forming checklists that you get with the 27 Body Transformation Habits Book for $30 OFF by CLICKING HERE.

Tyler really did design an easy to use system complete with checklists and forms for the daily, weekly and monthly habits that you can use to transform your body and
life in 2015!

And, like I said, it’s currently $30 off. Here’s the link for you one more time…

=> Get The 27 Body Transformation Habits ($30 Off Through This Link)

Let’s make some positive change this year together and make it the best one yet!!

Thanks for reading, and talk soon -

- Forest Vance, MS, RKC II

Posted in Miscelany, Motivational | Leave a comment