You-Go-I-Go Partner Kettlebell Workout

You and your partner will take turns completing a full round each in this 15-minute AMRAP workout, which includes kettlebell snatches, burpees, and air squats. See who the champion is after a single round or best of 3 rounds!

After you give this workout a try, also be sure to sign up you and your buddy both for our November Bring a Buddy Month at FVT. Contact us today to reserve a FREE spot for your friend, family member, or co-worker! -> https://www.forestvancetraining.com/contact

You-Go-I-Go Partner Kettlebell Workout

15 Min AMRAP: (Partner A completes a full RD before Partner B goes)

• 3 KB Snatch per side
• 6 Lateral Burpees
• 9 Air Squats 

– Forest and the FVT Team
Contact Us at https://www.forestvancetraining.com/contact

4 Technique Tips for a Bigger Bench Press

If you want to achieve maximum upper body strength and muscle, you’ve likely tried the bench press. However, it’s likely that you’re doing it wrong! 🙂

Try these four technique tips to quickly increase your bench press, add considerable strength, and build new slabs of lean muscle all at the same time.

If you want our personal help with your strength and muscle goals, we have recent openings in our Lean and Jacked group. Click the link to try it today:

-> https://forestvance.wufoo.com/forms/mko7zxj1v0e4d4

-Forest and the FVT Team

5 best and 5 worst Halloween candies

Halloween is a fun and exciting holiday for kids and adults alike.

One of the best parts of Halloween is, of course, the candy!!

However, not all candy is created equal. Some types of candy are definitely better than others.

Here are the 5 best and 5 worst Halloween candies, according to my highly scientific and completely objective poll:

The best:

  1. Snickers
  2. Candy corn
  3. Reese’s Pieces
  4. Kit Kats
  5. Twizzlers

The worst:

  1. Jawbreakers
  2. Mary Janes
  3. Tootsie Rolls
  4. Smarties
  5. Wax lips

*This was not a highly scientific and completely objective poll. These are just the 5 best and 5 worst Halloween candies, according to me.

The ranking also has nothing to do with calorie counts or health. This is because part of a healthy relationship and an overall well-rounded fitness plan is enjoying things you like!

If you like candy, eat it!

Practice moderation, of course.

But three or four of your favorite pieces of candy will help you enjoy the holiday with family and friends, and then get back to the plan. If you look at the big picture, a few pieces of candy on one single day CAN fit into your overall plan of health and fitness.

Have a great day –

Forest and the FVT Team at ForestVanceTraining.com

PS – Still trying to figure our the whole “moderation” thing? We can help! Fill out the form linked below and we’ll reach out personally asap:

-> Personal Training Jump Start at FVT – Includes Personalized Nutrition Strategy Session

Can You Out-Train A Bad Diet? The Answer Might Surprise You

The notion that you can out-train a bad diet is a popular one.

After all, if you are putting in the hard work at the gym, you should be able to enjoy the occasional cheat meal, right?

Well – the answer to the question of “Can You Out-Train A Bad Diet?” is probably no.

One of the biggest reasons is because it is extremely difficult to “burn off” extra calories consumed!

Here’s a recent example from last weekend:

**Our PT Jump Start program includes a personalized nutrition strategy session where we will help you come up with a customized meal plan to help you reach your goals. Click the link and fill out the form below to learn more:

-> Personal Training Jump Start at FVT – Includes Personalized Nutrition Strategy Session

On Friday, I had dinner at Chipotle. I ordered a chicken burrito bowl and chips. I also had a non-alcoholic beer with it.

Total calories: 1201
Carbs: 160 grams
Protein: 59 grams
Fat: 36 grams

Then, on Saturday morning, I went out and rucked / ran for two hours, covering about 10 miles with around 15 or 20 pounds in my backpack.

Total calories burned: 1331

It took me about 15 minutes to eat that dinner, and while I enjoyed it, it took me almost TWO HOURS of sustained, decent intensity cardio to burn it off!!

You can’t out-train a bad diet unless you’re practising like this every day.

When I was in NFL training camp, we had to practice five to six hours every day in the heat and humidity of Wisconsin summers – yes, in that situation, I ate as much as possible and I was still losing weight.

But for 99% of the population who have a regular daily activity, out-training a bad diet just isn’t going to cut it.

The bottom line is, if you actually want to see results from your fitness journey, you need to start paying attention to your diet.

-Forest and the FVT Team
ForestVanceTraining.com

PS – Our PT Jump Start program includes a personalized nutrition strategy session where we will help you come up with a customized meal plan to help you reach your goals. Click the link and fill out the form below to learn more:

-> Personal Training Jump Start at FVT – Includes Personalized Nutrition Strategy Session

Kettlebells for Abs – “Royal Flush”

Kettlebells for Abs – “Royal Flush”

Do 3 rounds of the following:

5 One Arm KB Swings (right)
5 One Arm KB Swings (left)
10 Mountain Climbers (per side)
5 KB Cleans (right)
5 KB Cleans (left)
High Plank with 10 Shoulder Taps (per side)
5 KB Snatches (right)
5 KB Snatches (left)

Want some personal instruction on how to use kettlebells safely and effectively?

Click the link and enter your info below to try our program:-> https://forestvance.wufoo.com/forms/mko7zxj1v0e4d4/

Look forward to connecting soon! –

-Forest and the FVT Team at ForestVanceTraining.com

3 Reasons to Work Out With a Friend

In honor of our upcoming Bring-a-Buddy month at FVT, here are 3 Reasons to Work Out With a Friend:

3 Reasons to Work Out With a Friend

1. You’ll feel more motivated. You and your friend can push each other to work harder and get better results. A little healthy competition never hurt anyone.

2. You can be more adventurous. It’s easier to try new things with a buddy. You may just find an activity you love that feels more like fun and less like a workout.

3. You can be more consistent. When someone else is counting on you to show up, you won’t want to let them down.

Have a friend, family member, or co-worker who you’d like to bring to a workout at FVT? Respond to this message with the word “BUDDY” and we’ll add them to the list!

– Forest and the FVT Team at ForestVanceTraining.com

3-session PT Jump Start

We are looking for a few more people to try our 3-session PT Jump Start program!

Here’s what you get:

— A simple, easy-to-follow nutrition plan, AND the accountability you need to stick to it

— Personal sessions designed to build strength, cardio conditioning, and more

— Expert coaches to help you set attainable goals and stay on track

— A clean, welcoming facility where you’ll feel at home

— Friendly members who will help encourage you and push you towards your goals

Send us a message or comment below to learn more!

– Forest Vance and the FVT Team

1 Trick for Reducing Kettlebell Lower Back Pain

One of the main complaints from kettlebell users is back pain.

While there are many potential causes, one of the most frequent is incorrect form – specifically, swinging the kettlebell too low to the ground.

To fix this, keep the kettlebell close to your body as it swings back. The movement is similar to hike passing a football. Another excellent tip is to imagine throwing the KB through your stomach, and then getting the hips out of the way at the last minute.

We also have a “kettlebell quick start” personal training package at FVT that may interest you if you found this tip helpful – reply to this message with the word “KETTLEBELL” to learn more.

To your success

-Forest and the FVT Team at ForestVanceTraining.com