Stability Ball Pike Tutorial + Distance Group Coaching

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

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

And trust me, I totally get it.

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

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

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

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

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

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

=======
=======

Stability Ball Pike Tutorial

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

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

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

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

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

#

Stability Ball Pike

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

stability ball pike 1

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

stability ball pike 2

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

stability ball pike 1

Repeat for required number of reps and sets.

#

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

Train hard, talk soon -

- Forest Vance
ForestVance.com

Posted in Workout | Leave a comment

Odd (but effective) 17 Minute Home Workout

2 15 14 iPhone pics 905

“I don’t have time to work out.”

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

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

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

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

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

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

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

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

#

Odd (but effective) 17 Minute Home Workout

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

5 rounds for time

#

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

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

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

=> Extreme Home Workouts

NO EXCUSES BABY!

Life is short.

Don’t waste another day.

LET’S DO THIS!

- Forest Vance
ForestVance.com

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

=> Extreme Home Workouts

Posted in Workout | Leave a comment

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

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

FullSizeRender (16)

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

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

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

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

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

Enjoy –

– Forest

#

Bodyweight-Only Workout for Arms + Core

Here’s how it goes:

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

The exercises are:

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

#

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

=> Extreme Home Workouts

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

Posted in Videos, Workout | Leave a comment

Strength Standards – How Do You Stack Up?

jj watt back squat

Ever wonder just how strong you are?

Recently, I was curious myself.

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

Assumed “average” age  ..

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

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

#

Men

Bench = bodyweight x 1.5

Squat = bodyweight x 1.75

Deadlift = bodyweight x 2

Pull ups = 20

Dips = 29

#

Women

Bench = bodyweight x 1

Squat = bodyweight x 1.25

Deadlift = bodyweight x 1.5

Pull ups = 10

Dips = 16

#

So – how do you stack up?

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

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

How about you?

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

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

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

- Forest Vance
ForestVance.com

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

=> Pound 4 Pound Strength

Posted in Workout | Leave a comment

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

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

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

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

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

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

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

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

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

#

4 Technique Tips for a Bigger Bench Press

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

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

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

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

#

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

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

’till next time -

- Forest Vance
ForestVance.com

Posted in Videos, Workout | Leave a comment

thoughts on out-training a bad diet

This is an interesting question.

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

But there ARE some exceptions.

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

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

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

We did this every day. For three weeks straight.

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

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

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

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

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

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

This workout burns the equivalent of…

– 2 large slices of pizza

– 13 Girl Scout cookies

– 3 bowls of cereal

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

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

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

=> 1,000 Calorie Fat Loss Accelerator Workouts

#

Dynamic Warm Up

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

1A) Squat with T-Squeeze x 30s

1B) Glute Bridge x 30s

1C) Mountain Climbers x 30s

1D) Stick Ups x 30s

1E) Jumping Jacks x 30s

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

FLA: Fat Loss Accelerator

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

2A) Cross Body Mountain Climbers

2B) Reverse Lunge with Bicep Curl

2C) Walkouts

2D) Jumping Jacks

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

MRT: Metabolic Resistance Training

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

3A) DB Romanian Deadlift x 8

3B) T-Push Up x 12

3C) Offset DB Step Up x 15

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

MDT: Metabolic Density Training

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

4A) Inverted Rows – 4 rounds of 20-10

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

4C) Push Ups – 4 rounds of 20-10

4D) Jump Rope – 8 rounds of 20-10

#

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

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

Keep training hard -

– Kate Vidulich
creator, 1000 Calorie Accelerators

Posted in Diet, Workout | Leave a comment

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

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

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

#

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

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

A) Walkout to Push Up

B) Ski Jumps

C) Prisoner Reverse Lunge (alternating)

D) Squat Thrusts

E) KB Swings

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

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

#

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

=> 1,000 Calorie Accelerator Workouts

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

- Sprinting Walkout on page 12

- Cross Spider Plank on page 7

- Burpee T-rotations on page 17

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

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

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

Train hard, and talk soon! -

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

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

=> 1000 Calorie Accelerators

Posted in Workout | Leave a comment

25% Physical Training, 75% Mental Training

In every sport, including strength sports, people say “The game is 90% mental.” 

And truly, the mind is a great reservoir of untapped potential.  If you want to overcome obstacles and surpass preconceived limits, you must develop mental power and strength.

The following is a guest article from Logan Christopher regarding mental training, visualization and hypnosis, also sharing some studies and research regarding how it works for athletes.

Enjoy!

- Forest

#

25% Physical Training, 75% Mental Training [Article]
by Logan Christopher, creator, Strength Gains Maximizer Hypnosis

There is what for some may be a surprising study found in the book Peak Performance by Charles Garfield. The study shows just how powerful mental training can be for athletes:

“In my meetings with the Soviet researchers in Milan, they discussed government funded athletic programs that integrate sophisticated mental training and rigorous physical training. One study evaluating these intensive programs suggests their potential. Four matched groups of world-class Soviet athletes diligently trained for many hours each week. The training regimens were as follows:

Group I – 100% physical training
Group II – 75% physical training, 25% mental training
Group III – 50% physical training, 50% mental training
Group IV – 25% physical training, 75% mental training

When the four groups were compared shortly before the 1980 Winter Games in Lake Placid. Group IV had shown significantly greater improvement than Group III, with Groups II and I following, in that order.”

Wow! Basically, this says that the more mental training you do the better. However, there are some things that are unclear here. How big were these groups? Were these percentages durations of time or something else? Were the first three groups just overtraining and was that what led to Group IV being the best performers? Lastly, what mental training did these athletes do? There are many different kinds. One of the most well-known is visualization, which will be the focus of this article, but that is not the only area of mental training.

Unfortunately, I’ve never found more details to this research than has been presented here. And I think it’s too bad there was no Group V that did 100% mental training. It would have been interesting to see where they ended up.

Most people have heard of the study done with basketball free throws, where those athletes who only did visualization for practice had almost the same amount of improvement as those who physically practiced. But much more has been done in the study of visualization then just that well-popularized one.

In 1992, Anne Isaac led an experiment with 78 subjects of trampolinists, some of whom were experts and others novices. They were divided into experimental and control groups, and this was a blind study, so the experimenter was unaware of who was in which group. Isaac had the participants tested on visualization skills through assessment and classed them as high or low imagers. Both groups were trained in three skills over a six-week period.

The practice was laid out as follows:

– 2.5 minutes of physical practice on the skills
– 5 minutes of mental imagery for the experimental group\
– 5 minutes of abstract mental problems like math or puzzles for the control group
– 2.5 minutes of physical practice once again

In the end, there was a significant difference in performance between both the high imager and low imager groups, with the high imagers getting superior results. There was also a significant difference between the mental imagery group and the control group, again the former group leading. Both the novice and expert groups saw improvement, which showed that visualization works in beginners and advanced people.

This was one of few studies showing that not only was visualization successful, but better visualization was more successful.

I think the term visualization is actually a bit of a misnomer. A better term is multi-sensory imagination or mental rehearsal. Although the visual component is important, so are the other senses:

– Visual- Using your sense of sight to see pictures, images, and movies.
– Auditory- Using your sense of hearing for listening to sounds.
– Kinesthetic- Using your sense of touch to feel tactile sensations and proprioceptives of the movement. This area also covers the emotions, which we will talk more about later.
– Olfactory- Using your sense of smell.
– Gustatory- Using your sense of taste.

In fact, for most sports I would advise that the most important component is the third one, kinesthetic. There are actually several sub-components brought under this heading, like balance, pressures, as well as emotions and internal sensations. If you’re properly visualizing your muscles will be firing to some degree. Watch anyone experienced in doing proper visualization of exercises and you’ll see little micro-movements as the muscles contract and relax.

So how do you become good at visualizing? Practice.

You need to practice in order to build up your abilities to imagine the different senses with vividness, to hold them all within your mind, without having all your focus going to one specific thing. It takes that practice to get to that point so you can actually get solid results from doing the visualization.

A Simple Visualization Drill

Here is a simple drill you can do. For the sake of the example let’s say we’re going to visualize a barbell snatch.

1. Pick an exercise to perform in your mind and close your eyes.

2. See the barbell in front of you. Notice the gym setting around you. Do you see other people in the gym? How bright is the image? How big is it? Is it a series of still images or do you have a movie playing? Are you seeing yourself in the picture or are you there now as it if were really happening?

3. What sounds do you hear? Is music playing? Is there the clanking of weights around you? People talking or grunting? Are you talking to yourself?

4. What is your emotional state as you look at the barbell? How does chalk feel in your hands? Go ahead and grasp the bar and get into a ready position. Then pull and notice how it feels as you get the bar overhead and stand up with it.

5. Did you notice any smells or tastes as you went through this process? (These aren’t necessary but can be powerful if you include them.)

I will also add that using a technique like progressive relaxation or self-hypnosis will enhance the results of this process, as you’re able to turn your focus more inward. The more you practice visualization the easier it will become and the more you can hold in your mind at one time. In the beginning, just like when working out, it may be hard, but if you persist with it your mind will get stronger.

Another term for hypnosis could be guided imagery as that is a part of it. Want me to guide you into strength gains? Click here to get started 

Posted in Miscelany, Motivational | Leave a comment

BW/KB Work Capacity Session – NGNE, Week 3 / Workout 3

Since we have No Gym? No Excuse! on sale this week, I wanted to give you a sample workout from the program.

The way the No Gym? No Excuse! system is structured is, the first four weeks are a “base-building” phase, where you work on developing strength, conditioning, and all-around fitness ..

Then in the last nine weeks, you pick up the intensity, take your fitness to the next level, and rotate thru workouts like this one.

PLEASE keep this in mind – because a workout like this is much more effective in this context, rather than a one-off effort.

But, this sample workout will hopefully give you an idea and feel for No Gym? No Excuse!

.

BW/KB Work Capacity Session – NGNE, Week 3 / Workout 3

- Run 1/4 Mile (OR – bike / jump rope / jumping jacks for equivilent time – approx 90 secs)
- 10 Burpee
- 15 Squat to Overhead Press

Do as many cycles of this sequence of exercises as you can in 15 minutes.

.

Work capacity is, quite simply, the ability to perform work.

This determines your level of fitness.

Which will, in turn, determine your level of preparedness – when it comes to sport, physical activity, and performance in every day life.

This simple workout is a tremedous way to both test and improve this quality.

As you’ll see when you get your copy of and start going through No Gym? No Excuse! – looking good AND performing great is a core tenant of the system.

We are having a special sale on the program this week to celebrate the birth of my new daughter, and to help pay for all the expenses that come with a new addition to the family.

So try today’s sample workout, and see how it goes.

I think you will be surpised at how hard it is!

Then, use the link below to get the full No Gym? No Excuse! system:

=> No Gym? No Excuse! Baby Sale

Train hard, talk soon -

- Forest Vance
ForestVance.com

PS - My lifetime mission is to help 5 million people around the world achieve good health and live a better life.

Making high quality programs like No Gym? No Excuse! available at a low cost is one of the ways I’m getting started on making this happen.

This $10 sale makes No Gym? No Excuse! accessible to almost everyone:

=> No Gym? No Excuse! Baby Sale

PPS - Here are some highlights of what you’ll discover in the 96 page No Gym? No Excuse! manual:

– WHY we train, and how you can get the VERY most out of your workouts
– Why RECOVERY is so key to consistent progress
– How to make sure you NEVER hit a training plateau again
– What “functional” training is, and why YOU should be doing it
– The five essential components of a training program
– Two exercises you can use to test your OWN flexibility and core strength, quickly and easily
– Flexibility and mobility basics
– My top four core exercises to get a shredded six pack
– How to use jump training for explosive power and superhuman conditioning
– The “big six” strength moves that everyone needs to learn
– A two-phase, twelve week program to build a strong, flexible, and conditioned fitness base … and to take your strength and conditioning to the next level!
– How to get optimum results in minimum time with your cardio programming
– A full rapid fat loss meal plan to cover ALL your fitness bases and help you reach your ultimate training goals

=> No Gym? No Excuse! Baby Sale ($10, this week only)

Posted in Workout | Leave a comment

No Gym? No Excuse! Baby Sale

Hello!

We are having a special sale this week on Forest’s original flagship training system – No Gym? No Excuse! – to celebrate the birth of his new baby, and to help him pay for all the expenses that come with a new addition to the family:

=> No Gym? No Excuse! Baby Sale

Forest has been talking a lot lately about his mission to help as many people as possible to achieve good health and live a better life.

So we thought, what better way to do that than to make this program available at a super low price for a limited time!

As you likely know, most of Forest’s training programs are sold at a considerably higher cost. But this $10 sale makes No Gym? No Excuse! accessible to almost everyone.

Plus, at this price point, it makes our goal of selling 200 copies of the program – and raising $2000 to help pay for Forest’s medical expenses and other costs – very obtainable.

This is a full 12 week training system that you can use to get an incredible workout anywhere, with or without the gym.

Here are some highlights of what you’ll discover inside (in Forest’s words, from the main sales page):

- WHY we train, and how you can get the VERY most out of your workouts
- Why RECOVERY is so key to consistent progress
- How to make sure you NEVER hit a training plateau again
- What “functional” training is, and why YOU should be doing it
- The five essential components of a training program
- Two exercises you can use to test your OWN flexibility and core strength, quickly and easily
- Flexibility and mobility basics
- My top four core exercises to get a shredded six pack
- How to use jump training for explosive power and superhuman conditioning
- The “big six” strength moves that everyone needs to learn
- A two-phase, twelve week program to build a strong, flexible, and conditioned fitness base … and to take your strength and conditioning to the next level!
- How to get optimum results in minimum time with your cardio programming
- A full rapid fat loss meal plan to cover ALL your fitness bases and help you reach your ultimate training goals

If you are a fan of Forest’s workouts, we highly recommend that you take advantage of this special. You are getting full 12 week training system, and reference manual you can use for years to come, for just $10.

=> No Gym? No Excuse! Baby Sale ($10, this week only)

Thanks!

- The FVT Team

Posted in Announcements, Kettlebells, Miscelany, Workout | Leave a comment