30-Second Movement / Injury Risk Test (pic)

Would you be interested in a 30-second movement test that can help you see how you’re currently moving, as well as assess your current risk for injury?

We’ll be doing the Overhead Squat Assessment (OHSA) Test FREE as part of our Open House event on Wednesday, October 5th. More info and RSVP at the link below:

-> https://www.facebook.com/events/1488237908263965

The overhead squat movement assessment test is used to quickly assess a person’s:

– Dynamic flexibility
– Core strength
– Balance
– Overall neuromusular control

The person doing the test squats down while raising their arms overhead. They are scored on compensations that can happen in the feet, knees, hips, torso, arms, and head.

As coaches, we do NOT diagnose specific issues or injuries with this – the goal is to help a client mitigate risk.

The main end goal is improved movement and hopefully a reduction in injury risk over time!

Typically at FVT, we charge for the OHSA test, but we’re doing it FREE as part of our Open House event on Wednesday, October 5th. More info and RSVP at the link below:

-> https://www.facebook.com/events/1488237908263965/

Hope to see ‘ya there! –

– Forest and the FVT Team

Kettlebell Mobility Workout: How To Get Rid Of An Aching Body

For many people, the kettlebell is a great way to get a workout in. But what about when your body is aching and you need to stretch? This is where the kettlebell mobility workout comes in. This type of workout is designed to help you stretch and loosen up your muscles, as well as improve your range of motion!


Kettlebell Mobility Workout: How To Get Rid Of An Aching Body

Set your timer for 30 seconds of work followed by 15 seconds of rest. Do as many reps as you can of the first move in 30 seconds. Rest for 15seconds. Do as many reps as you can of the second move in 30 seconds. Rest for 15 seconds. Repeat for all exercises in the sequence. Rest for 60 secondsafter completing the last exercise in the sequence; repeat three more times for a total of four rounds:

– Single Arm KB Swings (15 seconds per side)

– Downward Dog Toe Taps

– Alternating Reverse KB Tactical Lunges

– Reverse Snow angels

– X Jacks


If you’re feeling achy and need a workout that will stretch and strengthen you, give this kettlebell mobility workout a try. You’ll feel better in no time!

If you liked this workout, be sure to come to our upcoming Open House on Wednesday, October 5th – we’ll have a FREE kettlebell mini-workshop station where you can learn some of the basics of safe and effective KB training! Here is the link: https://www.facebook.com/events/1488237908263965

– Forest and the FVT Team

“1-2-3-4” Kettlebell Complex

“1-2-3-4” Kettlebell Complex

Do 5 Rounds Per Side:

1 Clean

2 Rack Squats

3 Presses

4 One Arm Swings

Want a FREE crash course in safe and effective kettlebell technique?

Don’t miss the FVT Open House event!

Join us Wednesday, Oct 5th @ 7pm – details and RSVP at this link: https://www.facebook.com/events/1488237908263965

-Forest and the FVT Team

Don’t Be alarmed, But Here’s How Much Body Fat You Should Have:

According to the American Council on Exercise, the average adult body is about 18-24% fat.

However, that range is just an average, and there is a lot of variation from person to person.

For example, women tend to have more body fat than men, and people who are sedentary have more body fat than active people.

Age also plays a role in how much body fat you have. Younger people tend to have less body fat than older people.

So, how much body fat should you have?

The answer depends on a number of factors, but in general, you should aim for a body fat percentage that falls within the healthy range for your age and activity level. Check out the chart below for a handy reference guide:

Also, don’t forget to get your body fat tested at the upcoming FVT Open House! It’s free, so take advantage of it! Details and RSVP here: https://www.facebook.com/events/1488237908263965

-Forest and the FVT Team at ForestVanceTraining.com

FVT Open House – Wednesday, Oct 5th @ 7pm – Save the Date!

FVT Open House – Wednesday, Oct 5th @ 7pm – Save the Date!

We’re having an Open House event at FVT on Wednesday, Oct 5th @ 7pm!

Prospective new clients and existing clients are both welcome.

This is a chance to come in and check out our studio. We’ll also have several FREE services you can take advantage of, like free fitness scorecard assessments, free body comp assessments, a free kettlebell technique clinic, and more!

More details coming soon, but for now, save the date for FVT on Wednesday, Oct 5th @ 7pm at FVT – 1530 X Street!

– Forest and the FVT Team

How To Survive My Instructor’s “Fun” Workout Class:

Take away:

When your coach is really excited about your workout, be prepared! 🙂

In all seriousness, one of the reasons people keep coming back to FVT is because they can push themselves much harder with us than they could by themselves.

In the next 12 weeks, if you work out with us just three times per week, and make your next 36 workouts twice as good and productive as they are now, how much stronger, leaner, and fitter do you think you would be?

Click the link and enter your info below to try our program today and find out for yourself:

-> FVT Personal Training – Try Our Program

Look forward to connecting soon! –

-Forest and the FVT Team at ForestVanceTraining.com

Get Your Body Moving This Labor Day: A 20 Minute Kettlebell Challenge

Happy Labor Day! To help you celebrate, we’ve put together a kettlebell challenge that can be done in just 20 minutes. This challenging workout will help you build strength and endurance, and it’s a great way to start your holiday off on the right foot!


20 Minute Labor Day Kettlebell Challenge

Do as many reps as possible of each exercise in 40 seconds. Rest for 20 seconds between moves. No rest between rounds. Do 4 rounds total:
– KB squat-to-press (switch hands each round)
– lying leg raises (beginner / no equipment) or hanging leg raises (advanced / if you have a pull up bar)
– two hand KB swings
– burpees (choose your version)
– 1 arm KB rows (beginner / KBs only) or pull ups (advanced / if you have a pull up bar)

So grab a kettlebell and get started! And don’t forget to cool down and stretch afterwards.

– Forest and the FVT Team

PS – Looking for personalized help with your fitness goals? Check out our website and contact us today at http://ForestVanceTraining.com

7 Quick And Healthy Snack Ideas For When You’re On The Go

*The clock is ticking! We kick off our Fall 28-day Drop a Size Challenge at FVT next week. Reply with the word CHALLENGE to this message and we’ll send you all the details!

When you’re on-the-go, it can be difficult to find time to eat let alone make something healthy. But snacks are essential to maintain your energy and focus throughout the day. The key is to have quick and healthy snack options that you can easily grab and go. 

Here are 7 healthy snack ideas that will help you stay nourished and energized when you’re on the go:

1 – Sliced raw veggies
2 – Sliced apples
3 – Popcorn with minimal seasoning
4 – Lower / no sugar Greek yogurt; add berries etc
5 – Hard boiled egg
6 – Home-made protein bars
7 – Low-Sodium Turkey Jerky

If you’re looking for quick and healthy snack ideas that will help you lose body fat, these seven options are a great place to start. However, for the best results, you’ll need a complete nutrition plan that’s personalized to your specific needs. Our upcoming 28-day Challenge can help you do just that. sign up now and get started on your journey to a healthier, happier you.

– Forest and the FVT Team