Is HIIT Good for Over-40’s?

I am returning this morning from a weekend kettlebell certification led by master RKC instructor Dan John in Hoboken, NJ.

It was a bit of a trek to the east coast from Kansas City, but WOW… even though I’ve been involved in the kettlebell comunity for almost 15 years and have attended / assisted at / led dozens of events in that time, this one did not disapoint!… so many amazing take-aways to help you all get better results!

One big take-away – that applys to kettlebell training, but also training in general for our client base – is the idea that though HIIT-style training is popular, in large doses, it’s actually probably NOT the best approach for over-40s.

It feels productive to get your heart rate up and sweat for a full 45-minute workout, I get it. But at the same time, those type of workouts stop being effective around age 35 for most people. What we really need more of to reach our fat loss goals is:

– intelligent strength work
– mobility / flexibility / better movement
– cardio to train our heart, but probably at a big lower intensity for the bulk of the time
– focused nutrition

I’ll share more take-aways in the weeks and months ahead, but that’s a big one for now.

If you want our help to reach your fitness goals in the smartest, safest, fastest way possible, reply to this post and shoot us a message, because our 28-day Drop a Size Challenge is open now for registration and it’s the perfect way for you to jump start AND try our program, all at the same time.

Cheers! –

– Forest and the FVT Team

reverse dieting

You’ve been dieting hard in recent weeks and months.

You’ve been eating strict and busting your [email protected]@ doing extra cardio. 

..and you’ve FINALLY hit your weight loss goal!

Time to “go back to normal”, right?


When you’ve been gradually chopping your calorie intake and adding cardio week by week, your metabolism will gradually slow down. It’s kind of like your body’s natural response to keep itself from starving to death.

If you jump right back to eating how you were before your diet started however, you’re likely going to quickly put weight back on.

“Reverse dieting” is the solution to keep this from happening!

If you have been approaching fat loss in a somewhat safe/smart way, you are:

  • Starting in a minor calorie deficit
  • Slowly decreasing your calories as you plateau
  • Slowly increasing your cardio

Reverse dieting is the OPPOSITE of this. You will literally do the opposite of what you did to cut down.

This means that you will:

  • Slowly re-introduce calories back into your diet
  • Slowly decrease how much cardio you are doing each week (optional / as needed)

This will help you limit much if any fat gain, as well as slowly stimulate your metabolism and gradually reduce the energy deficit you were in each day.

We teach you the specifics of how to do this right in our programs at FVT… and a great start is our next 28-day Drop a Size Challenge. Reply to this message with the word “CHALLENGE” and we’ll send you the details.

To your success! –

-Forest and the FVT Team at

7 HardStyle KB Swing Tips

Here are 7 tips to improve form on your HardStyle KB Swings! Focus on one of these at each of your next 7 swing workouts, and see your results skyrocket!

7 HardStyle KB Swing Tips

  1. Start in the “hike” position with the bell a few feet in front of you and your weight on your heels.
  2. Keep your arms straight and your shoulders down as you “hike” the bell back between your legs.
  3. Use a powerful hip hinge to snap the bell up to shoulder height.
  4. Squeeze your glutes and quads at the top of the swing to create tension in your body.
  5. Keep your core tight and engaged throughout the movement.
  6. Avoid rounding your back and instead maintain a flat or slightly arched position.
  7. Use your lats to keep the bell close to your body as you swing.

Sign up for my Kettlebell Ballistics Workshop here – and hurry so you can join us LIVE (in-person OR online) tomorrow, Tuesday, February 28th:

–>> HardStyle Kettlebell Ballistics Workshop with Forest

-Forest and the FVT Team

the Kettlebell Clean: 3 Tips to Improve Your Form

*For dozens more tips like these, sign up for our upcoming Kettlebell Ballistics Workshop with Forest – February 28th from 6-8pm PST. We’re down to the last two in-person spots! –>>

The kettlebell clean is an essential movement for picking up the kettlebell and moving it into a position where you can press it or squat with it. Proper form is crucial for this exercise, so here’s a quick rundown of how to do it:

1. Hip Hinge: This is not a squat; keep your back straight as you bend at the hips to pick up the kettlebell.

2. Short Swing: Don’t let the kettlebell swing too far away from your body; keep it close to your hips as you swing it back.

3. Zipper Up: Once you’ve lifted the kettlebell up to your shoulder, imagine that you’re zipping up a jacket to bring the kettlebell into the rack position.

For dozens more tips like these, sign up for our upcoming Kettlebell Ballistics Workshop with Forest – February 28th from 6-8pm PST. We’re down to the last two in-person spots! –>>

– Forest and the FVT Team

Kettlebell Hack #7 – Eye Focus Mistake

I’m really excited for our upcoming Kettlebell Ballistics Workshop at FVT! If you want to join us, you can sign up here – but hurry, we only have 6 in person spots left:

We are going to take a deep dive into proper form on the:

— Kettlebell Clean
— Kettlebell Swing
— Kettlebell Snatch

Part of that will be providing fixes to common mistakes people make when doing moves, like the eye focus mistake (this is “kettlebell hack” #7 of dozens we’ll be going over).

See, a mistake a lot of people make is looking down at the ground when doing kettlebell swings.

This is not a good thing, because of something called the “pelvo-occular reflex”…basically, the rest of your body ends up following where you look, and odds are you mess the whole exercise up.

Instead, you want to look “down at the horizon”, or where the wall meets the floor in front of you if you are indoors. This way, your neck stays neutral, and the hinging from the hips movement is safely optimized, all while helping you keep your upper body angle right where it needs to be.

For dozens more tips and tricks like this one, sign up for the Kettlebell Ballistics Workshop with Forest on February 28th:


We look forward to seeing you there!

-Forest and the FVT Team at

Kettlebell Balistics Workshop with Forest Vance

Learn the Basics of Safe and Effective Form in the HardStyle Kettlebell Swing, Clean, and Snatch!

>> Kettlebell Balistics Workshop with Forest Vance – Sign Up Now

Forest Vance is a former pro football player, kettlebell expert, and the owner of FVT Personal Training.

In this workshop, you will learn:

  • The basics of safe and effective form in the HardStyle kettlebell swing, clean, and snatch
  • How to progress through each movement safely and effectively
  • Tips for troubleshooting common mistakes

This workshop will be held in person at our 1530 X Street – Sacramento studio on February 28th, 2023. There will also be an option to attend remotely via Zoom.

Click below to register now while space is still available!

->> Kettlebell Balistics Workshop with Forest Vance – Sign Up Now

-Forest and the FVT Team –

Kettlebell Workshop?

Hey, this might be right up your alley –

We’re putting on a Kettlebell Balistics workshop with Forest at the Sacramento FVT studio near the end of February and we’d love to have you there!

This would be led by Forest at the Sacramento FVT studio, and we’d be covering the basics of effective form on the:

– HardStyle Kettlebell Swing
– HardStyle Kettlebell Clean
– HardStyle Kettlebell Snatch

We’d also cover dozens of drills and tips and tricks to get better results from your KB workouts AND stay safer, all at the same time!

We’d have options for both local folks who can attend in person OR those who want to join remotely via Zoom… we’d include a bonus package of materials like some of my kettlebell books and / or courses so that you could apply what you’d learned for weeks, months, and years to come… AND you would get lifetime access to the video recording of the event to go back and review.

Would you be interested in joining me?

Reply to this message with the words “KB WORKSHOP” and we’ll add you to the interest list!

– Forest

5 simple healthy breakfast ideas

Healthy eating is not about deprivation, it’s about making simple choices that will lead to lasting results. And breakfast is the perfect place to start!

Here are 5 simple, healthy breakfast ideas that will give you the energy and nutrients you need to start your day off right:

1. Hard-boiled eggs and oatmeal are a filling and satisfying option.

2. Greek yogurt with fruit and almonds is a great way to get protein and healthy fats.

3. Whey protein mixed into a power shake with nut butter and fruit is a convenient and delicious option.

4. Egg whites with a veggie omelette are a light and healthy choice.

5. Brown rice, lean beef, and avocado is a filling and nutrient-rich meal.

There are endless possibilities when it comes to healthy breakfast options. Mix and match different ingredients to find what you love. And remember, a healthy breakfast doesn’t have to be complicated or time-consuming. Keep it simple and enjoy!

– Forest and the FVT Team

PS – Visit to try our program today!