5 Tips to TRIPLE Your Workout Effectiveness

Oh man, what an awesome KB Workshop yesterday at the FVT Studio. Great group, amazing energy, tons of learning going on, and just a lot of fun all-around!

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One of the big reasons why workshops are so awesome is you get a half day (or full day or whatever) to set aside other things that are going on in your life, and FOCUS on a single topic.

Most folks, unless attending an event like this, would NEVER take two and a half hours out of their busy schedule, turn off their cell phones, set aside other distractions, and practice their kettlebell training. It just wouldn’t happen.

Same goes for when I personally attend a business workshop or seminar or mastermind etc. It gives me a couple of days, away from my normal routine, to LASER FOCUS and reflect on where my business is at, what I can do to improve it, that kind of thing. Not to mention the side benefit of meeting other like-minded folks and building great relationships and friendships in the process. That’s why I make a point to attend events like this on a frequent basis.

Anyway. Next time we have a KB Workshop at FVT, if you missed this one, you should attend 🙂 BUT … in the meantime … I wanted to give you a few tips to increase your workout effectiveness and kick your workouts to the next level – whether you’re at a workshop for the weekend, or you’re just at home doing your normal training routine.

This is completely non-scientific of course … but I truly believe that if you were to implement ALL of the tips in today’s article, you could at LEAST triple the effectiveness of your workouts. Even just implementing one could make a HUGE difference for you. Check it out –

 

5 Tips to TRIPLE Your Workout Effectiveness

1 – NO distractions

Turn your cell phone off, or put it in the other room. Pick a workout spot where you won’t be interupted in any way.

This is probably the #1 thing that will decrease the quality of your workouts, especially when you’re doing them at home, on your own, etc. So make this one a priority if you’re really trying to get the most out of your training.

2 – Keep your workouts short

You should be able to get all you need to done in 30 to 40 minutes, TOPS. You can actually get a lot done in as little as 10 minutes (for example with a plan like THIS one) if you go in with a purpose, laser focus, have a plan and get after it.

Plus, if you know you’re only going to be working out for a short time, it makes it easier to set everything else that’s going on in your life aside and get after it.

3 – Crank the music

Music has a HUGE impact on the quality of your workout. Get your favorite, high-energy tunes going five or ten minutes BEFORE you start your training session – and during it also obviously – and you’ll be amazed at the impact it has.

4 – Workout at YOUR best time of day

There is a time of day that’s the best for you in terms of mental clarity, focus, etc. For me, it’s early morning – I get a MUCH better workout when I can do it in the AM, vs. later in the day.

When you are planning out your weekly / daily schedule, see if you can plan your workouts at your most productive time of day so you can get the most out of them.

5 – Pre-workout caffeine

A cup of coffee or two can make a HUGE difference in your focus and workout quality. Caffeine has been shown again and again in research studies to improve performance … if you can tolerate it, why not use it to your advantage to improve your workouts?
To sum up, FOCUS is what it’s all about when it comes to increasing your workout effectiveness. Keep your workouts short, eliminate distractions, crank the music, and use the rest of the tips in today’s article to take things to the next level.

Keep training hard, and talk soon –

Forest Vance, MS, RKC II
ForestVance.com

PS – If you’re looking for ideas for actual workouts that fit into the framework we covered in today’s article, I got a deal for you to check out (don’t share this link though, okay? I got the “early bird” word on it – and permission to share with YOU, an FVT newsletter reader, of course – but the sale doesn’t “officially” start ’till tomorrow) … my buddy Derek W has got a sale going on his 10 Minute Workouts program ’till tomorrow night … and he’s got 108 (and actually a bunch more w the current bonuses) short workouts you can do anywhere, with minimal and even zero equipment in this package … check it out here:

=> 108+ of short workout ideas from 10 Minute Fat Loss Derek Wahler

Last Call for FVT KB Workshop

Okay, we’re just two days away from this Saturday’s Kettlebell Workshop at FVT.

You have two choices.

You can stay home, continue to train with kettlebells on your own, and risk ending up like this fellow:

OR, you can attend our workshop, get get dialed in on your KB form / training technique, and get results like these:

It’s up to you 😉

=> FVT Kettlebell Workshop – details and sign up here

Here’s a short list of what we’ll be covering at the event:

— KB basics – like what size KB to use, best footwear, etc.
— a simple joint mobility warm up to get you supple and strong and ready to hit your kettlebell workouts HARD – yet pain free
— the best kettlebell exercises for fat loss – like the deadlift, two hand swing, one hand swing, hand-to-hand swing, 1/2 Turkish get up, “foot switch” get up, full get up, clean, press, snatch, squat, and much more …
— KB workouts for maximum fat loss in minimum time
— workshop exclusive KB training tips and tricks you won’t learn in our regular boot camp or personal training classes

And MUCH more.

Plus, you’ll get to hang out w like-minded folks who are passionate about fitness and KB training … which is always so much fun! These workshops are a blast, and are truly one of my favorite things to do.

We’ve posted up a TON of articles and videos over the last few weeks on the blog over at ForestVanceTraining.com on kettlebell training … here are links to a few, just in case you missed them, maybe are “on the fence” and want a little preview of what we’ll be doing on Saturday:

=> Two Quick Drills to Fix Your Kettlebell Swing Form

=> How to Fix Kettlebell Lower Back Pain

=> The Best Kettlebell Exercise for Fat Loss

Then click here to grab your spot now:

=> FVT Kettlebell Workshop THIS SATURDAY

Thanks, and have a great day!

– Forest Vance
Level 2 Certified Russian Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training

The Best Kettlebell Exercise for Fat Loss

The swing is the best kettlebell exercise for fat loss.

It’s a total-body move that burns TONS of calories, engages the entire posterior chain (muscles in the back of the body), and will get you into amazing cardio condition, all at the same time.

And, no matter if you’re just getting started with the move, or if you’ve been doing it for a while … you can always improve / refine your technique, and get better at it!

Got a new video that takes you through a simple swing “progression”, and covers how to do the:

— 1/2 swing
— standard HardStyle KB swing
— one hand swing

Plus some additional coaching points on how to get the most out of each move, while at the same time doing it safely and effectively.

Check it out:

Kettlebell Swing Technique Tips

Video notes:

— Master the KB deadlift movement FIRST before you progress to the swing
— First progression is the 1/2 swing – allows you to focus on the LOWER body portion of the move
— Second progression is the standard HardStyle swing – same movement, ‘bell just comes up a bit higher
— Bottom of the move looks JUST like a deadlift … and so is the top! THAT’s why you must master the KB DL first
— Third progression is the one arm swing – still same movement pattern, KB is just swung with one hand instead of two – also (optionally) can turn the handle of the kettlebell down, internally rotated that is, at the bottom of the move

** IF you’re in the Sacramento, CA area and you’ll like some actual IN PERSON instruction from yours truly THIS WEEKEND, also check out the video below … and then sign up our KBs for Fat Loss workshop at the FVT studio by clicking here **

Sacramento Kettlebell Workshop – July 19th, 2014 @ FVT

How to Fix Kettlebell Lower Back Pain (video)

*Quick heads up before we get to today’s video – just a few spots left at our July 19th KB Workshop to qualify for the “Early Bird” 10×10 KB Solution bonus book … click HERE to learn more and grab your spot

Now, let’s be very clear about something. If you’re training with kettlebells properly, you should NOT be feeling ANYTHING in your lower back.

Unfortunately, lower back pain from working with kettlebells is common … and it’s typically because of imperfect form.

Here’s a SUPER simple tip that will fix the issue for many folks – check it out, try the technique, and see if it helps:

How to Fix Kettlebell Lower Back Pain

>>More info and grab your spot at our July 19th Kettlebell Workshop here <<

July 2014 Challenge Workout

Dan M black band

New FVT black band earner Dan M – nice work!!

 

Another FVT Band Challenge Workout is in the books.

We had a record FIVE new black band earners:

— Laci B
— Mike
— Dan M
— Frankie M
— Brad P

With lots of folks RETAINING their black band status … plus lots MORE earning / retaining the grey FVT band.

So great to see everyone getting stronger, fitter and BETTER every time we do the Band Challenge.

 

More about the FVT Band Challenge – to prepare for next time, or give it a try yourself at home …

The FVT Boot Camp Band Challenge involves various feats and demonstrations of overall physical fitness. Upon completion of each band challenge level, the participant will recieve a special FVT Boot Camp wrist band.

Grey Band Qualification Requirements

— :45 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)

 

* Need help with your kettlebell form? Check out our upcoming KB workshop, July 19th at the FVT Studio:

=> July 19th FVT Kettlebell Workshop

 

— 1:00 plank hold with PERFECT form

— :15 pull up static hold (any grip, chin above bar) for women, one dead hang pull up (any grip, chin above bar) for men

— Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least five burpees in each interval period.

Black Band Qualification Requirements

— :90 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)

 

* Need help with your kettlebell form? Check out our upcoming KB workshop, July 19th at the FVT Studio:

=> July 19th FVT Kettlebell Workshop

 

— 2:00 plank hold with PERFECT form

— One dead hang pull up(any grip, chin above bar) for women, five dead hang pull ups (any grip, chin above bar) for men

— Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least seven burpees in each interval period.

 

Again, great work to all, congrats to our new black and grey band earners, and talk soon –

Forest Vance
Owner, FVT Boot Camp and Personal Training

 

PS – If you haven’t seen it yet, check out our new “Best Personal Trainer in Sacramento” video here:

=> Best Personal Trainer in Sacramento

Two Quick Drills to Fix Your Kettlebell Swing Form

Been working a lot on the plans for our upcoming kettlebell workshop at the FVT Studio. And I’ve been thinking about how to make the event better than ever …

I am realizing, now having worked with thousands of folks on improving their kettlebell training technique … our number one goal is to get you to a place where you can train with kettlebells safely and effectively. We don’t want you to get injured, and we want you to be able to enjoy all the benefits working with kettlebells can offer – like fat loss, improved conditioning, etc.

That’s our baseline. We try to get folks to that point as soon as possible. And for most people it takes maybe 300-500 reps of a given KB exercise, WITH expert supervision and coaching, to get there.

This should be your goal as well.

Then, after that, we are ALWAYS going to be tweaking and refining the exercise. You can always get a little better at swings, cleans, snatches, Turkish get ups, etc. And you should always be trying to.

All this being said, I have two drills for you today that will help you improve your swing form, no matter where you are currently at with it. Give them a go, and be sure to let me know how you do:

 

1 – Face the Wall Squat Drill

Wall squats are the perfect way to teach someone how to squat correctly. The wall squat drill is performed while facing a wall and standing approximately one foot away. You will squat down as far as you can, without any part of your body coming in contact with the wall. The visual reference of the wall forces you to stay tall and upright as you squat down. You will also want to make sure your knees track over your toes and you keep your torso in a neutral or straight position. As you get better, and your hips and upper back become more mobile, you will be able to squat lower and lower.

Check out this video to see how to do the exercise:

 

2 – The Plank => KB Swing Drill

A proper kettlebell swing requires you to brace your abs just like a plank does at the top of the movement.

If you are NOT bracing your abs properly, you can 1) do a plank hold, and then 2) do a few swings immediately afterwards to feel the relationship between the two.

Check out this video to see how to do the drill:

 

To sum up, the kettlebell swing is one of the most efficient exercises ever. You’ll burn an amazing amount of fat with it in a short amount of time, and your conditioning levels will go through the roof. BUT – you can also ALWAYS be improving your KB swing form. The two drills we covered today will help you a lot in doing this.

That’s it for now. Try today’s drills and let me know how they work out for you.

– Forest Vance
Master of Science, Human Movement
Certified Russian Kettlebell Challenge Instructor

 

PS – Learn more about our upcoming kettlebell workshop HERE

Wrists Hurt When Working Out? Try This –

When it comes to training with weights, whether you are doing it simply to look great, to help you perform better in sports, or if it is just your way to stay healthy, the wrists are going to play an important role.

The reality is, the wrists are involved in ALMOST ALL of the exercises we do in the gym.

The wrists are a major factor in any kind of exercise where we are pulling, such as Deadlifts, Rows, Pull-ups, Chins, Curls and Pull-downs.

The wrists are involved in exercises where we must push, such as Bench Press, Shoulder Press, and Tricep work.

And even if you don’t use weights, the wrists are important to bodyweight supporting lifts like Dips, Push-ups, Burpees, and Hand Stands.

Even in exercises such as Squats, where the barbell rests on your upper back, the wrists are still important to help keep the bar right where it needs to be.

In any of these lifts, if your wrists are sore, you are going to feel it, BIG TIME.

When your wrists are bothering you the weights you lift will be lower and the number of reps you do will be reduced.

All of these things limit the results you get from your training and keep you from accomplishing your goals.

SO, I asked my friend, Rick Kaselj, who is an injury and pain expert, if he had any exercises that my clients can do to relieve the wrist pain.

Rick shared the simple (but powerful) exercise below. Give the exercise a go, and let me know how it works for you.

– Forest

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Wrists Hurt When Working Out? Try This –
by Rick Kaselj, author, Fix My Wrist Pain

Hey!

I wanted to show you a really easy exercise that will decrease the stress on your wrist and decrease the pain you have in your wrists when working out.

All you need is a wall.

This is how you do it:

1) Face the wall sideways so the wrist that you have an issue with is closest to the wall. Lets say it is your right wrist, therefore the wall is closest to your right shoulder.

2) Then lift your right arm so it is just below shoulder height and place your hand so it is flat on the wall and your fingers are pointing to the sky.

3) You should feel a light stretch from the palm, wrist, forearm, biceps and shoulder.

4) Hold this light stretch for 30 seconds to 2 two minutes. If you feel any nerve pain, stop the stretch.

5) If this is too easy, you can rotate the arm back so your fingers are pointing behind you and then place the hand flat on the walk and have the arm just below shoulder height. (Remember, you are looking for a light stretch.)

If this exercise helped you, and would like even better results when it comes to your wrist pain, then check out Fix My Wrist Pain.

Rick Kaselj, MS
Creator of Fix My Wrist Pain

###

Thanks again for sharing Rick! This is a simple but powerful drill you can do right now to start helping your wrist pain when working out.

Also – if you found this helpful – Rick, along with grip sport competitor and performing strong man Jedd Johnson, have put together a comprehensive program to help with your wrist pain, called Fix My Wrist Pain:

FMWP goes through:

— rehab techniques for wrist pain
— rehab exercises for wrist pain
— preventive measures for avoiding wrist pain and injuries
— pain free workouts with special exercise work-arounds

And MUCH more. The program is on sale through the end of the weekend, so if you’re interested, click HERE for all the details and to grab a copy now.

BIG Time Kettlebell Workout (burn 1036 calories)

Maybe it’s a holiday, and your plans include eating a big meal, drinking some beers, whatever.

Maybe you just hate dieting and would rather workout more than eat less.

Do the workout I’m about to break down for you here, or one like it – from the 1000 Calorie Accelerator program, for example – and you’ll burn a TON of extra calories.

Now I’m NOT saying that you can out-train a bad diet … but this is probably as close as you can get.

Put another way, there are approx 3500 calories in one pound of fat. Do one of these 1000 calorie workouts three or four times per week, along with some light activity two or three additional days per week, and you’re burning a pound of fat every week – with NO changes to your diet.

Not bad, right?

Okay, let’s get it going –

 

BIG Time Kettlebell Workout (burn 1036 calories)

1 – Do a 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching (90 calories burned)

2 – Do 35 minutes of high-intensity kettlebell/body weight/etc resistance training – something like the workout below, or a workout from the 1000 Calorie Accelerators program (336 calories burned):

*Warm up – Do five Turkish Get Ups on each side. Start easy – with no weight at all or a light weight – and work up to a heavier weight with each rep. Switch sides after each rep.

*Perform the first exercise in each pairing. Immediately move to the next exercise (or exercises) and complete the prescribed number of reps. Rest :30 and repeat each sequence a total of three times.

1a: 8 reverse lunges
1b: pull ups – one rep short of failure

2a: 6 kettlebell presses
2b: 20 body weight squats (explosive tempo)

3a: 25 kettlebell swings (your choice)
3b: 15 push ups

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (504 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of simple yoga poses (106 calories burned)

 

Carve out about 90 minutes to do this workout, and it’ll go a LONG way towards battling that extra calorie intake.

Thanks, and talk soon –

Forest

PS – If you like the idea of training harder – instead of dieting – to lose fat, check out my friend Kate’s full 1000 Calorie Accelerators program HERE (on “Friends of Forest” discount this week!)