Adrienne - 16:40
Vikki - 17:16
Susan - 17:46 (turn it up a notch version)
Nikki - 18:06
Brian - 18:30
Eric - 18:36
Miranda - 18:59
Nancy - 19:40
Kristin - 20:50
Pati - 24:05
Great job to everyone! Keep training hard -
Forest
Friday, March 12, 2010
March 2010 Challenge Workout Standings
Update on the March 2010 Challenge Workout from Forest Vance Training, Inc. - here's how everyone faired - all times are basic version unless otherwise noted:
Tuesday, March 9, 2010
March 2010 Challenge Workout
It's once again time for our monthly challenge workout ... here's how it works:
If you're involved in our group personal training program, you'll have the chance to do March's challenge workout this coming week. We'll have three different versions of the workout for different fitness levels. I'll post your time (if you wish) on the site and you can see how your fitness level is improving - and how you stack up. Additionally, if you want to give the workout a try on your own, feel free to post your time to the comments section. The challenge workout for March 2010:
'Please Don't Hurt Me' Version (easiest)
25 Kettlebell Swings, 12k kettlebell
20 Split Squats, No Added Weight
15 Sit Ups, Feet Anchored, Hands At Sides
10 Knee Push Ups
Repeat Circuit 4x For Time
'Turn It Up A Notch' Version (harder)
25 Kettlebell Swings, 16k kettlebell
20 Lunges, No Added Weight
15 Sit Ups, Feet Anchored, Hands Crossed Over Chest
10 Modified Burpees (push ups done from knees)
Repeat Circuit 4x For Time
'Bring The Pain' Version (hardest)
25 Kettlebell Swings, 24k Kettlebell
20 Lunges, Add 2 15# Dumbbells
15 Sit Ups, Feet Anchored, Hands Behind Head
10 Regular Burpees
And how to perform each exercise:
The Kettlebell Swing:
The Burpee:
The Sit Up (with Ab Mat):
The Lunge/ Split Squat:
That's it! See you at the gym ...
By the way, if this looks cool, if you're ready for a little extra workout push, if you just want to get involved, contact us here or give us a call to get your free introductory session scheduled ASAP!!
If you're involved in our group personal training program, you'll have the chance to do March's challenge workout this coming week. We'll have three different versions of the workout for different fitness levels. I'll post your time (if you wish) on the site and you can see how your fitness level is improving - and how you stack up. Additionally, if you want to give the workout a try on your own, feel free to post your time to the comments section. The challenge workout for March 2010:
'Please Don't Hurt Me' Version (easiest)
25 Kettlebell Swings, 12k kettlebell
20 Split Squats, No Added Weight
15 Sit Ups, Feet Anchored, Hands At Sides
10 Knee Push Ups
Repeat Circuit 4x For Time
'Turn It Up A Notch' Version (harder)
25 Kettlebell Swings, 16k kettlebell
20 Lunges, No Added Weight
15 Sit Ups, Feet Anchored, Hands Crossed Over Chest
10 Modified Burpees (push ups done from knees)
Repeat Circuit 4x For Time
'Bring The Pain' Version (hardest)
25 Kettlebell Swings, 24k Kettlebell
20 Lunges, Add 2 15# Dumbbells
15 Sit Ups, Feet Anchored, Hands Behind Head
10 Regular Burpees
Repeat Circuit 4x For Time
And how to perform each exercise:
The Kettlebell Swing:
The Burpee:
The Sit Up (with Ab Mat):
The Lunge/ Split Squat:
That's it! See you at the gym ...
By the way, if this looks cool, if you're ready for a little extra workout push, if you just want to get involved, contact us here or give us a call to get your free introductory session scheduled ASAP!!
Sunday, March 7, 2010
A Great Tool For Helping You Stick To Your Diet And Exercise Program
Here's a cool website that lets you set up email reminders set at semi-unpredictable intervals for whatever you want:
For example, you can set up an email to be delivered to you at pre-determined intervals to remind you to eat your vegetables, to take your multi-vitamin, to make sure and drink 10 glasses of water a day, etc.
That's it for today ... enjoy the rest of your weekend!
-Forest
Friday, March 5, 2010
4 Reasons Why You Should Sign Up For The New The Hard Core Conditioning Sacramento Boot Camp
If you're looking to take your fitness to the next level, if you want a new, cutting-edge workout routine, if you want to start every Tuesday and Friday off with a killer workout, but you're still on the fence, here are four great reasons why you should come check out the new Hard Core Conditioning Sacramento Boot Camp from Forest Vance Training, Inc.:
1. Workout Intensity
Especially if you're working out on your own, it's really, really hard to work out as intensely as you would if you were working with a group. You'll feed off of everyone's energy and magnify your results.
2. Variety
It's so easy to get stuck in a 'workout rut' - where you end up doing the same things day in, day out for long periods of time. At the Hard Core Conditioning Sacramento Boot Camp, we'll mix things up for you with a variety of body weight, dumbell, medicine ball, and kettlebell workouts to keep your body guessing and keep you from hitting that plateau.
3. Knowing you're doing things right
If you've never had instruction from a fitness professional, you truly don't really know if your form is on point. Books or DVD's just aren't a replacement for a trained professional eye.
4. Reliable Indoor Location
Outdoor boot camps can be a lot of fun, but they can also suck when it rains or when it's 6 am and it's dark and you're laying in the wet grass. I know it's all part of the 'boot camp' spirit, but I think I'd rather be inside where I can focus on getting a great workout, not freezing my butt off - how about you?
These four great reasons - increasing the intensity of your workouts, mixing things up, coaching on proper form and a reliable indoor location - should be more than enough to motivate you to sign up for the new Hard Core Conditioning Sacramento Boot Camp if you're still on the fence.
Contact us here or give us a call today at (916) 273 9366 to reserve your spot!
P.S. The indoor location does have a limited amount of space - we currently have 13 spots taken for the two week free trial starting Tuesday, March 9th, and only 15 will be accepted - so that leaves only two more spots! I'm expecting these spots to fill very fast - an email announcement is going out to our 450+ person Sacramento-based mailing list as we speak. So act now if you want in!!
Thursday, March 4, 2010
Where Are You Getting Your Fitness Advice?
Seeking out qualified professionals for help is generally accepted as the best solution when it comes to many common problems - we go to the doctor when we're sick, to an accountant when it's tax time, etc. Interestingly, when need advice about reaching our health and fitness goals, many of us are satisfied with answers we get from friends, family, and acquaintances who may or may not be a reliable source of information. Take Peter Griffin's tips on proper lifting technique, for example:
In all seriousness, next time you need help planning a fitness routine or putting together a meal plan, get the help of a fitness professional who is highly qualified and has helped people like you reach their fitness goals in the past. You'll be glad you did - and you won't risk ending up like Peter :)
In all seriousness, next time you need help planning a fitness routine or putting together a meal plan, get the help of a fitness professional who is highly qualified and has helped people like you reach their fitness goals in the past. You'll be glad you did - and you won't risk ending up like Peter :)
Wednesday, March 3, 2010
The Best Way To Warm Up
There seems to be a little confusion as to the best and most effective way to warm up before a workout. Recent research has actually shown stretching before a workout to decrease performance - what we call a dynamic warm up is one of the best ways to get yourself ready to go for an upcoming training session. Check out this article over on the www.thefitnessmonster.com for more details on exactly what a dynamic warm up is and how to incorporate it into your routine:
Friday, February 26, 2010
5 Diet Tips To Supercharge Your Weight Loss Efforts
1. Stock up for success/ be prepared
If you have healthy food around the house, you're a lot less likely to hit up the In-n-Out burger on the way home after a long day of work. Here are a couple examples of foods that won't ruin your diet and are easy to prepare:
Pre-cooked grilled chicken breast
Bags of pre-washed greens
94% fat free microwave popcorn
Containers of pre-cooked brown rice
You get the idea. Set yourself up for success.
2. Pay attention to your portion sizes
Your stomach is really only about the size of a fist; that's about how much food it takes to fill it. You should feel better when you're done eating, not sluggish or stuffed.
2. Pay attention to your portion sizes
Your stomach is really only about the size of a fist; that's about how much food it takes to fill it. You should feel better when you're done eating, not sluggish or stuffed.
Getting your portions under control could be the most important factor in your weight loss efforts. If you simply took everything you currently ate and cut it in half, you'd start losing weight fast.
3. Write down your goals and tell everyone about them
Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you're trying to accomplish, everyone knows about what you're doing, so you risk humiliation if you fail.
4. Think big picture
A lot of people seem to obsess about the 'small' stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner. Honestly, these small things do add up and make a difference - but individually, they're not going to kill your progress. This type of stuff happening every day is what ends up being a problem.
3. Write down your goals and tell everyone about them
Write down your fitness goals. Tell your friends, co-workers, etc. about them. This is incredibly effective for any goal, fitness-related or not. Not only have you recorded what you're trying to accomplish, everyone knows about what you're doing, so you risk humiliation if you fail.
4. Think big picture
A lot of people seem to obsess about the 'small' stuff: if they ate white rice instead of brown, or if they slipped up and had desert one night after dinner. Honestly, these small things do add up and make a difference - but individually, they're not going to kill your progress. This type of stuff happening every day is what ends up being a problem.
Look at where you're at on a daily or weekly basis - if you're in a calorie defecit, you should end up losing weight. This is where the importance of a food log comes in, too.
5. Have a cheat day once a week
Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.
These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed - if you're mentally ready to change, you're well on your way.
Trying to lose weight and get in shape? Check out the new Hard Core Conditioning Camp in Land Park starting March 9th:
5. Have a cheat day once a week
Reward yourself for sticking to the plan all week long and eat what you want. This really helps keep you on track and gives you something to look forward to.
These simple tips really can make a difference in your diet efforts. The #1 thing is that you have to be committed - if you're mentally ready to change, you're well on your way.
Trying to lose weight and get in shape? Check out the new Hard Core Conditioning Camp in Land Park starting March 9th:
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