Why you should NEVER sleep 8 hours …

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

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

Really interesting stuff!

Enjoy -

- Forest


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

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


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

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

Here’s why…

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


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

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


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

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

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

You’ll feel:

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

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

All in all…

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

The best part is…


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


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

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

Posted in Expert Interviews | Leave a comment

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

kettlebell carry

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

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

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

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

Here’s how it works:

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

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

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

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

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

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

For example -

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


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

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

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

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

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

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

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

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

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

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

Posted in Miscelany, Motivational | Leave a comment

REAL core work … (no crunches, no situps)

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

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

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

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

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

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

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

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

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

Posted in Workout | Leave a comment

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

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

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

So it’s GREAT for your home workouts.

And it even works even in a crowded gym.

Check it out at the link below:

=> Single Dumbell Attack

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

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

=> Get RIPPED with the Single Dumbbell Attack

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

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

Posted in Workout | Leave a comment

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

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

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

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

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

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

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

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

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

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

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

Here’s how it will work:

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

– You’ll get a special meal plan to follow

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

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

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

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

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

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

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

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

=> Submit your application here Basement Badass 30 Day Challenge

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

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

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

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

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

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

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

Posted in Announcements, Diet | Leave a comment

Deadlift Mistake to AVOID (and how to fix it)

Happy New Year!

As you plan your training for 2016, one exercise that I REALLY hope you’re including in the mix – whether you’re trying to get stronger, leaner, or even more confident – is the deadlift.

I believe that EVERYONE should be doing some form of deadlifts. They work the whole body, and can help you:

– Get a stronger core
– Get six pack abs
– Strengthen every muscle in your body from head to toe
– Improve power, speed and athleticism

And so much more!

=> For a complete course that teaches you how to deadlift safely and effectively, check out my Basement Badass program here

However, there’s a lot more to the exercise than just pulling the weight off the floor. You want to make sure you’re doing the exercise with proper form, so that you avoid injury and maximize your results.

One of the MOST common mistakes I see folks make with the deadlift is trying to “jerk”, or accelerate, the bar off the floor.

You MAY see some advanced lifters do this successfully, but in my opinon the average, non-powerlifter NEVER needs to be doing this, and increases risk of injury from the lift by doing so.

Check out the video below to learn more about this mistake, and for some great cues on how to fix it:


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

PS - For a complete course that teaches you how to deadlift safely and effectively, check out my Basement Badass program by clicking here!

Posted in Kettlebells, Motivational, Videos | Leave a comment

The TRUTH About Rotator Cuff Problems – and How to Fix Them! (new guest article)


If you’re having problems with your rotator cuff right now …

Or, if you’ve had a rotator cuff injury in the past …

You’ll want to read … and RE-read! … today’s guest article from Eric Wong, S&C coach to multiple UFC fighters and other professional athletes.

Hope it helps!


The TRUTH About Rotator Cuff Problems – and How to Fix Them!
Guest article by Eric Wong, BSc, CSCS
creator, Shoulder Flexibility Solution

In this article, you’re going to learn the TRUTH about rotator cuff problems… AND how to fix them.

It’s important that you read the whole thing because the common advice to stretch is NOT the answer.

Let’s start with a bit of Kinesiology…

The rotator cuff consists of 4 muscles:

1. Supraspinatus
2. Infraspinatus
3. Teres minor
4. Subscapularis

While the name of this group of muscles implies that they’re responsible for rotational movements of the shoulder, there are 3 very important functions that often get overlooked:

Little-Known Rotator Cuff Function #1

The rotator cuff is responsible for ensuring the head of your humerus (upper arm bone) stays in the centre of the joint.

If this stability doesn’t happen, the head of your humerus would bump into tendons, nerves and even other bones in the shoulder joint, causing pain and eventually damage.

So the key is to train the rotator cuff to do this, with some of the best exercises involving movements in multiple planes of motion, such as proprioceptive neuromuscular facilitation (PNF) exercises (which aren’t to be confused with contract-relax stretches, which are just one component of the PNF system).

Little-Known Rotator Cuff Function #2

The rotator cuff muscles play a huge role in decelerating the arm in high velocity movements that are common in most sports, such as throwing a ball, swinging a bat or club, or throwing punches.

Without proper eccentric function of the rotator cuff muscles, if you perform high velocity arm movements like throwing punches, muscle strains and joint sprains will be common occurrence, leaving you sitting on the sidelines more than you’d like.

Little-Known Rotator Cuff Function #3

The rotator cuff ensures the scapula rotates in sync with the humerus, which is called the scapulohumeral rhythm.

Much like point #1, if your scapula and humerus don’t move in the proper rhythm, excess stress is placed on certain muscles and other soft tissues, which results in tendonitis, muscle tears, pain and weakness often in one or more of the rotator cuff muscles.

And here’s the thing that most people SCREW UP…

Because of these important functions, if your rotator cuff isn’t working properly, shoulder tightness often occurs to compensate for the wonky cuff.

So after a rotator cuff problem your body wants to stabilize the joint to prevent further injury and does so essentially by “clamping down” the bigger, superficial muscles including the pecs, rhomboids (between the shoulder blades), lats and more (depending on what cuff muscles were damaged).

To fix these issues, MOST people will try and stretch the tight muscles (but not smart people like YOU)…

Unfortunately, simple static stretching goes against your body’s own innate wisdom because it causes INSTABILITY…

Exactly the problem your body is trying to prevent in the first place!

That’s why true, long-term elimination of rotator cuff problems requires much more than static stretching.

I’ve created a routine designed specifically to stabilize and then strengthen your rotator cuff called the Rotator Cuff HARDENING Routine and you get it as a FREE bonus right here with the Shoulder Flexibility Solution.

It’s an 8-week plan of attack including how to alter your regular weight training workouts to ensure speedy healing and rapid gains in rotator cuff stability and strength.

So if you’re dealing with rotator cuff problems now, or you have in the past, take advantage of this special offer right now and get started hardening your rotator cuff so those problems become a distant memory:

Shoulder Flexibility Solution + Rotator Cuff Hardening Routine for FREE

- Coach E


Awesome stuff from Eric!

And such a great point about how simply static stretching the tight muscles – what most people do! – is NOT the answer by itself.

Eric has been kind enough to set up a special discount on his Shoulder Flexibility Solution course for FVT newsletter subscribers. You can claim the discount and get the Rotator Cuff Hardening Routine for free at the link below:

=> Shoulder Flexibility Solution (plus FVT discount and bonuses)

Thanks -

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

Posted in Expert Interviews, Miscelany, Workout | Leave a comment

Pre-Workout Supplements – Friend or Foe? (guest article)


Pre-workout supplements claim to increase performance in workouts, providing more energy, mental focus, and endurance … but what do they really do? How do they work?And what are the real risks and benefits of consuming them?

I have a guest article today for you from Logan Christopher and the Super Man Herbs team on this topic – it’s a REALLY interesting read, especially if you’ve tried some of these supplements in the past, and have had less-than-desirable results.


- Forest


Throw Away Your Pre-Workout Supplements
from Logan Christopher and the Super Man Herbs Team

Have you heard of Jack3d? It promises to “boost pumps“ and have “bloat-free micro technology”. I’m not even sure what that last statement means nor how it takes technology to not cause bloating.

I just took a look at some of the Amazon reviews for this product. The comments are shocking.

“This stuff will jack you up alright and not in a good way!”

“Buyer beware. following multiple deaths and hundreds of people sickened, including solders dropping dead in their 20′s after taking jack3d, the FDA banned DMAA. this company illegally continued to use it in their formulation for over a year, until the FDA was forced to seize the product.”

“Immediately after taking this, I began feeling weird. The first day, about an hour after my workout, I thought I was having a stroke.”

I’m not saying that this stuff doesn’t work. There are lots of positive reviews on there as well. But do you really want to take something created to jack you up?

The question is what is this doing for your health? Is it improving it or degrading it?

My guess is that with the “CNS Contractile Stimulant System™” (Yes, that is listed on the nutrition label), you may be doing much more harm then good.

Add in a bunch of fake flavorings and artificial flavors and who knows what you’re really ingesting?

The Center for Science in the Public Interest released a report in 2010 discussing food dyes. Here’s a few excerpts:

Blue 2 cannot be considered safe given the statistically significant incidence of tumors, particularly brain gliomas, in male rats. It should not be used in foods.

Red 40, the most-widely used dye, may accelerate the appearance of immune-system tumors in mice.

Yellow 5 causes sometimes-severe hypersensitivity reactions in a small number of people and might trigger hyperactivity and other behavioral effects in children.

Posing some risks, while serving no nutritional or safety purpose, Yellow 5 should not be allowed in foods.

And there’s much more. Lest, you think this is alarmist information, the fact is that the FDA had a split decision on requiring side effects labels on food products containing these. It was narrowly defeated which is amazing when you consider the industry ties the FDA has with chemical producing corporations.

Look no further than European countries where many of these chemicals are illegal to use.

When it comes to artificial flavors (and natural flavors are pretty much the exact same thing) have been reports to contribute to allergies, cancer, nervous system depression, dizziness, headaches, fatigue, brain damage, seizures, nausea, and much more.

So on top of the “who really knows what it is” main ingredients you have these addons that make most of these supplements pure junk.

Even if they do give you results in the gym, at what cost do they come?

On the flip side, I understand the desire to have better workouts. I’m always looking for an edge. If I can take a supplement and I do one to two percent better in my workout I am quite happy with that result.

But I also want to put my health first.

That’s why I’m excited to tell you about the Hercules Pre-Workout Formula from Super Man Herbs.


It includes Polyrhachis Ant Extract. This tonic herb from China has a great reputation for providing instant energy and being great for workouts.

It has absorbable ATP to directly fuel your cells. It is known as a greater qi tonic than even the much better known ginseng. In the Chinese Medicine system of three treasures its a qi tonic is one that provides usable everyday energy. This is critical for working out for obvious reasons.

It’s the highest concentration of zinc from any food, a necessary nutrient needed for muscle contraction, about 300 enzymatic reactions, a large component of the creation of semen in men, and much more.

Secondly is a yang jing herb called cistanche. This herbs is sometimes called “cistanche in your pants” as it is said to not only help in the bedroom but even be good for size. That yang energy needed for performance in the sack is the same as for working out.


The next herb is something that would support the body in recovery after the workout was over. For that there is little better than maral root. Although few people in the west are aware of this herb it has a fairly extensive history in Russia and the surrounding areas.

It was even prescribed to Russian athletes to help recover from hard workouts. It also contains novel plant steroids said to help build lean muscle mass, increase work capacity as well as a host of other benefits.

Those three herbs alone would make this great. And in addition is a little niacin (vitamin B3) which acts as a delivery system, delivering whatever you take it with into the cells quicker and better, than when taken alone.

This blend is a mix of herbs with the right amount of niacin. No fake colors, no added flavors. Nothing else.

For this reason it doesn’t taste great, but then powerful herbs seldom do.

Not only will Hercules Pre-Workout Formula help your workouts but you’ll likely discover lots of side effects…beneficial ones. These herbs increase antioxidant capabilities, modulate the immune system, support anti-gaining and so much more. They‘re also packed with nutrition.

You can read more about it and what it can do for you here:


- Logan Christopher and the Super Man Herbs Team


Forest here again -

Being a personal user of various pre-workout formulas for years … and then actually trying the Hercules Pre-Workout Formula myself … I can tell you, you’ll get some awesome energy, AND speed up your recovery with the stuff.

That being said – as mentioned in the article above, it does NOT taste great – BUT it’s well worth it in my opinion! Just mix it with a bit of fruit juice and you’ll be good to go :)

Now is a GREAT time to try the Hercules Pre-Workout Formula – and some other herbs while you’re at it as well – as Super Man Herbs is having a sale right now where they’re taking 15% off EVERYTHING in the store.

Check it out and place your order now at the link below:


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FVT Expert Interview – Mansal Denton of Hyperion Strength

creatine 8

We’re back today with another FVT Expert Interview!

Today, we have joining us Mansal Denton, owner of Hyperion Strength.

We dive into the topic of creatine supplementation, and cover pretty much everything you need to know about it, including:

– Benefits of taking creatine and how it can help YOU reach your fitness goals
– Safety of the product
– Proper dosage
– If loading / cycling are really necessary
– Timing / best time to take it
– WHAT to take with it to increase intake and absorbtion in the body

And MUCH more!

Listen in at the link below – you don’t want to miss this one:

=> FVT Expert Interview – Mansal Denton of Hyperion Strength

If you have questions, feel free to leave them in the comments section of this post, and we’ll do our best to help.

And, if you’d like to take advantage of the special deal Mansal has set up for FVT newsletter subscribers on his creatine / fenugreek combo product, click the link follow the instructions on the page below:

=> Special creatine deal for FVT subscribers


- Forest Vance

PS - Happy Thanksgiving!

PPS - YEP – we’re doing something VERY special for Black Friday.

Watch your email – and open it. If you miss this, you will be kicking yourself!

Posted in Expert Interviews, Supps | Leave a comment

How to Get 6.5% Stronger in 5 Days (or less)

squat rack

Flash back to 2001.

The week before, I had done 365 for five reps on the back squat, and it was pretty challenging. I could have done MAYBE one more rep if my life depended on it. It was a tough, but high quality, final set.

Well I came in the next week, and cranked out two extra reps with the same weight!!

That may or may not sound like a lot to you, but if you do the math, this works out to a roughly 6.5% strength increase … in 5 days.

Crazy right?!?

How did I do it?

Well, it was when I started taking creatine.

I had done about five days of “loading” (where you supplement with 20 grams per day) prior to this workout.

That was it. That was the ONLY thing I changed, to get 6.5% stronger in 5 days.

Not bad. I’ll take that ALL day long.

Needless to say, I was a convert … and I have been using creatine on pretty much an on-going basis since (for about the last 14 years).

As you can imagine, if you are able to get a few extra reps with a given weight on all of your workouts, on a regular basis, you are going to make faster strength and muscle gains over time.

There are also a lot of OTHER reasons why you might take the product – which you’ll learn about tomorrorow in an interview I recently did with Mansal Denton, owner of the Hyperion Strength supplement company – but in the meantime, I wanted to let you know that if you are interested in taking creatine to accelerate your strength and muscle gains, I have a deal I scored exclusively for FVT customers from Mansal, that’s good for the next couple of days.

At the link below, you’ll find the  … use the code forestvance20 at checkout, and you’ll get 20% off – PLUS free shipping – when you order by midnight on Nov 25th, 2015:

=> Hyperion Strength creatine / fenugreek combo pack


** This is important … you will find the “recurring shipping” box checked automatically when you land on the page linked to above …

I just asked Mansal about this, and if you want to get the deal I am providing to you here, make sure that you order as a ONE time purchase (you can always order 2, 3, 4 or more units of the product if you’d like to stock up)

Then, you’ll need to click the button that says “checkout” … and THEN you can enter your discount code.

Here’s what the purchase flow should look like:


creatine 5


creatine 6


creatine 7

Cool? Cool!


Now, one caveat … creatine is NOT for everyone. If you aren’t training consistently and your diet isn’t dialed in at least 80 or 90% of the time, you need to get that sorted out first. You can make progress just doing these things, WITHOUT creatine supplementation.

In fact, if the last sentence describes you, I would recommend you do NOT take creatine at this point.

But if you are already training regularly, and your eating is on the right track, then creatine could be a great thing to add into the mix to take your gains to the next level.

In the interview that I’ll share with you tomorrow, we cover a TON of interesting stuff about creatine … including why taking it with fenugreek (which is included in the product bundle I linked to above) is a great way to increase uptake by the muscles, without having to take it with a bunch of sugar.

We’ll also talk about safety of the supplement, proper dosage, timing of WHEN to take it during the day, and a lot more.

So stay tuned :)

But in the meantime, if you are looking to get stronger FAST … and you aren’t already taking a quality creatine product … check out the Hyperion Strength creatine / fenugreek combo.


- Forest Vance

Posted in Expert Interviews, Supps | Leave a comment