Do More Pull Ups! (3 second technique tip)

People don’t realize it, but technique it SO key when you are trying to do more pull ups.

The ability to fire the right muscles at the right time and to use your ALL your muscles to do the exercise – vs just the arms / upper body – can make all the difference.

Here is a drill that will help your elbow position during the exercise, and get you pulling from the right place (using your lats / “armpit muscles”)

It’s simple, but very powerful – and you can implement it in 3 seconds (or less) at your next pull up workout!

Your pull up technique tip is:

** As you pull up, imagine you are ripping the bar off the wall **

Watch the video to see me coach LeAnne through a rep, using this cue:

To your success! –

– Forest

[new video] Drill for Pain-Free Single Kettlebell Cleans

The single kettlebell clean can be a challenge to learn.

I speak from experience – for me, it was one of the tricker KB moves to really get down.

The “towel-under-the-arm” drill that you’ll see in today’s video has worked wonders though when it has come to eliminating the typical thump on the wrist and forearm in the catch:

The drill starts from the rack position.

Grab a partner, and have them put a small towel between your upper arm and your torso.

Then, perform a few reps of the clean, keeping the arm “pinned” to the body …

… don’t let the towel fall out!

It’s a simple, but highly effective drill that will help you keep the KB in the correct “groove”, teach you how to use your hips, and more.

Watch the video, give it a try today :)

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

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GET – CORE Kettlebell System (for fit pros, serious KB fans – includes full “Kettlebell Hacks” skills / drills video program):

CORE Kettlebell System

Advanced Swing Tips + KB Swing Workshop Reminder

Here is a video we put up on the YouTube recently with some advanced KB swing form tips. (This is a preview of what we’ll be working on at our workshop this Wednesday night, 6 pm at our location on 1530 X Street):

At the FVT Kettlebell Swing Workshop, this Weds, Jan 24th, 6 pm at our location on 1530 X Street, we are going to teach you how to do kettlebell swings safely and effectively.

We’ll be working on skills and drills like:

  • face-wall KB deadlifts
  • face-away from wall KB deadlifts
  • half swings
  • Russian swings
  • towel swings
  • overspeed swings
  • one arm swings
  • hand-to-hand swings
  • partner hip hinge drill
  • partner shoulder packing drill

And more! – so that you can fine-tune your swings, get more benefit out of the exercise, and stay injury-free 🙂

This is for new clients, old clients, current clients – anyone and everyone is invited.

Sign up now at the link below, look forward to meeting and working with you:

http://nanacast.com/vp/10005669/

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com
ForestVanceTraining.com

Next week – opportunity to bring a friend for a kettlebell workout!

Do you have a friend, family member, or co-worker who would be interested in trying a kettlebell workout at FVT?

Our upcoming KB Swing Workshop is the perfect opportunity:

FVT KB Swing Workshop – Weds, Jan 24th @ 6pm

We are going to go for a full hour, and we are going to teach you how to do kettlebell swings safely and effectively.

Everyone these days seems to be doing kettlebell swings … but I’m here to tell you, most are doing them wrong!

And I am going to teach you how to do them RIGHT.

I have almost 10 years of experience teaching kettlebells – to both clients locally here in the Sacramento area, and around the world …

I’ve travelled the country teaching kettlebells to other instructors, teaching THEM how to use them safely and effectively with their clients …

And now we are putting on a one-time workshop so that YOU can start getting all of the amazing benefits the kettlebell swing has to offer!

This is for new clients, old clients, current clients – anyone and everyone is invited!

BUT – it’s limited to 25 sign ups, and at only 20 dollars cost to attend (!), spots WILL fill FAST.

Sign up now at the link below, look forward to meeting and working with you on Weds Jan 24th!

FVT KB Swing Workshop – Weds, Jan 24th @ 6pm

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com
ForestVanceTraining.com

We are looking for a highly qualified trainer/coach to join our team!

We are looking for a highly qualified trainer/coach to join our team!

Certification with a nationally accredited organization and/or degree in a related field is preferred.

Prior experience working in the fitness industry is NOT necessary.

The following things however are CRITICALLY important:

– passion for health and fitness
– positive attitude
– high energy
– outgoing personality
– high level of personal fitness and health
– comfortable speaking in front of groups
– punctuality
– professionalism
– reliability
– willing to work nights and/or weekends
– “beginner’s mind” mentality, always willing to learn

If you think that you or someone you know could be a good fit, the first step is to simply fill out the form linked to below with:

– name
– phone #
– what makes you a perfect fit for the job

http://www.emailmeform.com/builder/form/705723

We will contact you and set up a 5 min appt to drop off a formal resume at the studio from there.

Thanks for your consideration, and helping to spread the word!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

workout burns 20 calories per minute

A recent American Council on Exercise (ACE) study found that the average person can burn 400 calories in just 20 minutes with a kettlebell.

That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!

While kettlebell training is getting more popular by the day, and many local fitness “experts” use kettlebells in their workouts – the VAST majority are NOT teaching their clients how to use them safely and effectively.

But don’t let that intimidate you! With proper instruction, you can learn how to safely train with kettlebells to reach your fitness goals quickly and easily. You see, at FVT Boot Camp and Personal Training, KBs are our SPECIALTY. We’ve helped thousands of men and women in the Sacramento area transform their bodies and lives since 2008 with the power of kettlebell training.

And that’s why you’re invited to our upcoming Kettlebell Swing Workshop on Weds, January 24th at 6pm:

=> FVT Kettlebell Swing Workshop

We are going to go for a full hour, and we are going to teach you how to do kettlebell swings safely and effectively.

I have almost 10 years of experience teaching kettlebells – to both clients locally here in the Sacramento area, and around the world … I’ve travelled the country teaching kettlebells to other instructors, teaching THEM how to use them safely and effectively with their clients … and now we are putting on a one-time workshop so that YOU can start getting all of the amazing benefits the kettlebell swing has to offer!

This is for new clients, old clients, current clients – anyone and everyone is invited.

BUT – it’s limited to 25 sign ups, and at only 20 dollars cost to attend (!), spots WILL fill FAST.

Sign up now at the link below, look forward to meeting and working with you on Weds Jan 24th:

http://nanacast.com/vp/10005669/

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com
ForestVanceTraining.com

“PSP” this Sunday – your key to diet success

Hey!

Hope you are enjoying your weekend so far.

What do you have on the plans for today?

If health, fitness, fat loss, even just maintainance of your current level of fitness is a priority – I recomend that you take some time to “PSP”

PSP stands for:

Plan

Shop

Prepare

Let’s break it down …

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1 – PLAN

As an example, according to my needs and goals, here is what my typical day looks like:

~5 or 6 am – start day with large cup of black coffee (or two)

— get ready to go for the day; write email newsletter; breakfast with family; head to one of my training studios; lead a training session or two —

~10 or 11 am – oatmeal, hard boiled egg(s), orange

— check emails; make calls; work on ads / promotions; delegate / motivate FVT team —

~12 or 1 pm – greek yogurt, banana

— do MY own workout —

~2 or 3 pm – turkey sandwich with 1/4 avocado

— check emails; make calls; work on ads / promotions; delegate / motivate FVT team —

~4 or 5 pm – almonds, apple

— lead a training session or two —

— head home —

~6 or 7 pm – chicken or fish + rice or potatoes or pasta + veggies in some form

— family time —

— off to bed, ready for tomorrow –

*Do YOU have a plan like this laid out? If not, you need to. And you need my FEED THE BEAST diet plan, because it will show you how!*

2 – SHOP

SO – I need to take the time to go to the store, and GET THE FOOD I NEED to make it happen.

Sounds basic and obvious – but if you don’t have the food you need, you are not going to succeed.

Go the grocery store, farmer’s market, etc today and get what you need!

3 – PREPARE

I need to hard boil eggs today.

And I will cook some chicken breasts on the grill for the next 3 nights (I’ll do it again mid-week)

I keep my diet super simple so this – along with 5 or 10 mins of prep each morning – is really all it takes.

PRETTY simple – will only take an hour or so, total – but KEY to success!!

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If health, fitness, fat loss, even just maintainance of your current level of fitness is a priority – I recomend that you take some time to “PSP” today.

Look at MY plan as an example.

Do YOU have a plan like this laid out? If not, you need to. And you need my FEED THE BEAST diet plan, because it will show you how. Get it at the link below:

FEED THE BEAST

To your success! –

– Forest Vance
Master of Science in Human Movement
Certified Fitness Nutrition Coach
ForestVance.com