500-Rep KB-BW Dorian Yates Quarantine Workout

I just saw an article on a popular strength website showing a quarantine workout from Dorian Yates (English former professional bodybuilder; won the Mr. Olympia title six consecutive times from 1992 to 1997; widely considered to be one of the top bodybuilders in modern history).

And guess what?

There he was on his balcony, swinging a kettlebell.

To quote part of his Instagram post:

“…working with what I have to keep moving and blasting away the cobwebs that start to creep in mentally and physically… I have a kettlebell and a yoga mat to keep my movement…”

Preach brotha.

That’s really all you need to stay strong, lean, and feeling great.

Here’s a 500-rep kettlebell / bodyweight “challenge” workout I came up with, inspired by Dorian:

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Dorian Yates 500-rep KB-BW Quarantine Workout

10 1-arm KB swings per side
10 push ups (elevate hands to scale down; elevate feet to add challenge)
10 alternating reverse KB lunges (add KB in goblet position for added challenge)
10 1-arm KB rows per side
30 run-in-place steps OR jumping jacks OR jump rope skips

5 rounds for time

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Now again, to be clear – this is the workout I IMAGINE Dorian would do, given his background, and still staying strong and lean and fit at the age of 57.

It’s not his exact training plan.

But for men and women aged 40+, who want to gain strength, lose weight, and stay fit… who want to be able to do it with just a kettlebell or two and in a short amount of time, any where, any place… this type of training is just what the doctor ordered.

We are looking for a few more people to try our new, 100% VIRTUAL 14 Day At-Home Fitness Challenge! 

Here’s what you get:

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

— Daily live, follow-along workouts with FVT owner Forest Vance and his team that can be done at home, in a small space, with zero / minimal equipment

— Daily accountability to help you keep on your workout plan and stay on track

— An awesome community who will help encourage you and push you towards your goals

If your gym is closed, and you’re looking for more than just random “at home” workouts posted online, this is for you.

We’re out of the gym for now due to restrictions, but we’re doing this to keep our clients on track, keep our business afloat, and help our local community, all at the same time.

If you are interested, the next step would be to send us a message to learn more about your goals and to see if it would be a fit.

Click here now for more info: https://bit.ly/14dayvirtualchallenge

We look forward to hearing from you!

– Forest Vance and the FVT Team

Re: virtual workouts / challenge

I have been coaching men and women online for almost 10 years.

But a couple of weeks ago when we had to shut our training studio locations, I was worried.

I was worried that folks who had been training at a physical location, in person, might have a hard time transitioning to the distance coaching format.

But when the social distancing mandate was put in place about a week and a half ago, we had no choice 🙂

I still VERY much look forward to getting back into the gyms and working with everyone in person…

…but for now, based on feedback and client engagement and a few other markers, overall, I think it’s gone quite well.

We have live workouts going – in times when we used to have regularly scheduled workouts – that folks can sign up for and attend, just like a regular in-person class. You can see us, we can see you, we coach and give feedback and joke around, just like usual 🙂

We send out the recordings of the workouts afterwards to anyone who can’t make it live.

We also send out a written version of the workouts with coaching/demo videos, for folks who prefer to do them on their own.

We have an awesome, encouraging, supportive community that helps and keeps each other on track in our online private group.

And we are checking in individually with each client multiple times per week – which is the KEY in holding it all together, and is what makes this different than online streaming workouts or training plans you’d find elsewhere.

So if you’d like to join us:

We are looking for a few more people to try our new, 100% VIRTUAL 14 Day At-Home Fitness Challenge! ????????????

Here’s what you get:

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

— Daily live, follow-along workouts with FVT owner Forest Vance and his team that can be done at home, in a small space, with zero / minimal equipment

— Daily accountability to help you keep on your workout plan and stay on track

— An awesome community who will help encourage you and push you towards your goals

If your gym is closed, and you’re looking for more than just random “at home” workouts posted online, this is for you.

We’re out of the gym for now due to restrictions, but we’re doing this to keep our clients on track, keep our business afloat, and help our local community, all at the same time.

If you are interested, the next step would be to send us a message to learn more about your goals and to see if it would be a fit.

Click here now for more info: https://bit.ly/14dayvirtualchallenge

We look forward to hearing from you!

– Forest Vance and the FVT Team

New Vid – Full BW/KB Follow-Along Workout

Got something really cool to share with you today. This is recording of a full 45 minute bodyweight / kettlebell workout you can with me, in real time.

We are doing these daily, in follow-along format, with all of our training clients right now, so that we can keep their workouts going while we’ve had to shut our physical gym locations.

Check it out:

(video) 45 Minute At-Home Bodyweight / Kettlebell Workout

If you liked this video, I want to let you know – we are looking for a few more people to try our new, 100% VIRTUAL 14 day fitness Challenge.

Here’s what you get:

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

— Daily live, follow-along workouts with FVT owner Forest Vance and his team that can be done at home, in a small space, with zero / minimal equipment

— Daily accountability to help you keep on your workout plan and stay on track

— An awesome community who will help encourage you and push you towards your goals

If your gym is closed, and you’re looking for more than just random “at home” workouts posted online, this is for you.

We’re out of the gym for now due to restrictions, but we’re doing this to keep our clients on track, keep our business afloat, and help our local community, all at the same time.

If you are interested, the next step would be to send us a message to learn more about your goals and to see if it would be a fit.

Click here now for more info. We look forward to hearing from you!

– Forest Vance and the FVT Team

100% VIRTUAL 14 Day At-Home Fitness Challenge

We are looking for a few more people to try our new, 100% VIRTUAL 14 Day At-Home Fitness Challenge! ????????????

Here’s what you get:

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

— Daily live, follow-along workouts with FVT owner Forest Vance and his team that can be done at home, in a small space, with zero / minimal equipment

— Daily accountability to help you keep on your workout plan and stay on track

— An awesome community who will help encourage you and push you towards your goals

If your gym is closed, and you’re looking for more than just random “at home” workouts posted online, this is for you.

We’re out of the gym for now due to restrictions, but we’re doing this to keep our clients on track, keep our business afloat, and help our local community, all at the same time.

If you are interested, the next step would be to send us a message to learn more about your goals and to see if it would be a fit.

Click here now for more info. We look forward to hearing from you!

– Forest Vance and the FVT Team

Daily Routine to Stay Focused, Positive, and Strong!

COVID-19 crisis is driving stress and worry through the roof.

And being quarantined is not helping the situation.

But we have to remember: this WILL end. Our lives have been flipped upside down, but it’s temporary. And it’s all for the greater good.

One thing that can help tremendously with staying focused, positive, and strong is a daily routine.

People thrive on routine, and when you all of a sudden get the rug swept out from under you, re-establishing some kind of order in your life can have a tremendous impact on your mental and physical well-being.

I should mention specifically: keeping your workouts going is HUGE! I have published tons and tons of free workouts over the years on the blog at ForestVanceTraining.com, in my email newsletter, on our Facebook and Instagram pages, and more. We are also doing a VERY in-depth online / distance coaching program for our clients right now that includes a detailed zero-equipment workout plan, daily live workouts that they can join in, workout tracking / accountability for every client, and more. (We are also considering opening this up to the broader community to get involved later this week.. if you’ve been on a training program and are now stranded with no where to go, hit us up, we can help!)

Nutrition, hydration, rest, and other self-care is super important right now too. I’ll be posting more about these topics in coming days and weeks too.

But for now – here’s my “quarantine routine” to stay positive, focused, and strong!

5/6 am:

  • wake up!
  • 10 min yoga / stretching routine
  • read – devotional / something positive
  • write down 3 things I am grateful for
  • plan out my day

6/7 to 7/8 am:

  • lead live online workout for clients OR write content-based post like this one / email newsletter

7/8 to 8/9 am:

  • have breakfast with family
  • get everyone ready for the day

8/9 am to 11 am/12 pm:

  • send out follow-along workout for the day to training clients
  • touch base with FVT trainers on plans / strategy for the day
  • do more writing – training plans / blog posts / email newsletter
  • check in / calls with personal training clients / write programs

11 am/12 pm to 1 pm/2 pm:

  • self workout – kettlebells in the garage OR run outside
  • have lunch
  • plan w kiddos in the yard
  • practice math skills with our 5 year old

1/2 to 4/5 pm:

  • more client check ins – track everyone’s workouts for the day
  • more calls with training clients
  • check emails / financial stuff / other

4/5 to 6/7 pm:

  • lead live online workout(s)

6/7 to 8/9 pm:

  • dinner
  • time with family – activity / play outside / etc
  • watch a little bit of a movie
  • read to kids
  • to bed!

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People thrive on routine. With big changes, I think that having something structured is so, so helpful for your mental and physical health. Hope my example will help. Have a great day, and talk soon!

-Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com
KettlebellBasics.net

FVT COVID-19 Update – 3.19.20 – Complete Plan Moving Forward

Hey FVT fam!

As I write this, it’s Thursday, March 19th, 2020.

We’ve had to shut down our physical locations for now.

So for the last couple of days, we’ve been scrambling to come up with a plan!

We are your coaches, and I think that even if we don’t have a physical location for a little while, we can keep things going and help you stay HEALTHY and FIT and IMMUNE to both any viruses, and the negativity that’s ripping through the world right now.

Here is our plan:

1 – COMPLETE home workout plan for the next 21 days. Workouts are delivered in detailed written format, with video walk-throughs, and more. We will also be doing live videos daily where you can follow along in real time, or watch the recordings and do them later. Clients, check your emails and the private FB group for details.

2 – We have a outdoor workouts planned for now – clients, check your emails and the private FB group for details.

3 – For private clients, we are going to both personalized program design, and actual live video training sessions. We will be in contact individually for these.

Let’s keep it going together. That’s my update for today. Talk to you soon!!

– Forest

FVT Remote / Online Coaching: “How would that work?”

Well, here in my part of California, all the gyms are closed. As they are in many parts of the world as we deal with this pandemic.

But, people still want to work out!

And I think that we 100% can, in a resposible way. Because it is SUPER helpful to keep your mind and body in shape in times of stress.

So you have this idea of remote / online coaching. I’ve done it for years, with a LOT of success, with hundreds and hundreds and hundreds of men and women, in all parts of the world. (I’ve had distance coaching clients in every content except Antarctica.)

And now a TON of people are considering it because, well – they don’t have any other option at the moment! 🙂

One of the first things people new to the idea often ask is – “how would that work?”

*Reply directly to this message if you are interested in our remote / online coaching, and we can go from there

Here’s how we set it up. We have three “levels”:

Level 1 is more like a “group” – based program. We publish workouts that can be done with a couple of kettlebells, in 20-30 minutes, 3-4 times per week. You get a very detailed workout plan with these workouts. Then we also have a private group where you post each day when the workouts are done.. you can post questions.. we do live videos in the group actually physically going through the workouts with you .. and more!

Level 2 is more personalized. We call this our Elite Coaching program. Here, we design a workout that is 100% specific for you, your goals, the equipment you have available, etc. Then we have a special software we use to manage it all so that we can check in with you daily and keep you on track. It’s very personalized and in-depth and is a level up in terms of personalization and attention from Level 1.

Then we have Level 3, our top-level remote / distance coaching plan. We call this our Premium Elite Coaching program. Here, we would do everything mentioned in level 2, but we also actually do the workouts with you in real-time, together, on video. This is for the folks who want the personalization and attention AND accountability that personal training provides.

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This is sort of just a top-level overview of how we set up this program. There are more details of course, and I encourage you to reply to this email directly if you are interested in learning more about any of them. I’ll get back to you ASAP. I’m just sitting in my office, can’t lead any workouts!! 🙂

Thanks, keep your mind right, and stay safe

-Forest Vance
Master of Science, Human Movement
Kettlebell Expert
ForestVanceTraining.com
KettlebellBasics.net

COVID-19 update from FVT – Tuesday, March 17th

COVID-19 update from FVT – Tuesday, March 17th

By order of the governor all California Gyms and Studios have been ordered to close through the state.

So, we are temporarily closing our physical locations today, March 17th at 12 noon through Sunday, April 5th.

We will re-evaluate as we get closer to the April 5th date on plans to re-open.

BUT, luckily, we have a plan to keep you going in these challenging and uncertain times. We are a community and we are your coaches, no matter if we are meeting at the studio or virtually or anywhere else. We want to be a postive force for you throughout, and get through this together.

We hope that you will consider at least trying this format for a short period of time. We count on your support as a small business. And we want to be around for you when things get better! 🙂

1 – Starting tomorrow, Wednesday, March 17th, we will be doing a home-based 21 Day Challenge.

This will include live streaming workouts (I still plan on doing one today as well at 12 noon – join the private clients-only FB group if you are a member here: https://www.facebook.com/groups/617011951667920/ to watch – I’ll also send out the video recording when it’s done)

We’ll also have a nutrition plan for you to follow, mental / postivity exercises, daily check-ins, and more. I’ll be working on this throughout today and the next couple of days, stay tuned.

2 – Private clients will be switched to our Elite Distance coaching program

This is our distance-based program that we regularly run. We give you customized workouts to follow, we check in via video on our sessions, you get daily accountability, and more. We’ll be rolling these details out to you guys individually.

We also encourage private clients to participate in the 21-day Challenge as well!

3 – We also plan on offering some outdoor workout options, as regulations and weather permits. Stay tuned for details in client-only communications.

Thank you for all the support through this, it means so much!

Let’s keep this going together in these tough times, talk to you very soon!!

-Forest and the FVT Team