Meet Noelle!

Noelle lost 43 pounds in 12 months!

Here’s how she did it …

Before FVT:

Noelle wanted to lose weight, but in her words, “it was hard to keep up the motivation to stay on track” …

She tried to introduce some healthy eating habits and incorporate running into her schedule, but the progress was SLOW, and she wasn’t seeing the best results.

First Workout At FVT:

Noelle joined her sister and long-time FVT client Nalani for one of our Bring-a-Buddy Bootcamps.

She remembers that first class being so tough, but loving it at the same time, and the sense of accomplishment she felt when she made it through!

After that boot camp, before she walked out the door, she knew in her gut that signing up for our program was the right thing to do, and was just what she needed.

And, in her words, “it was the best decision I ever made” …

Noelle’s Accomplishments:

Over the last 12 months, Noelle has lost 43 pounds.

She’s significantly changed her body composition, boosted her energy levels, and improved her overall fitness.

And her strength levels – on things like push ups, kettlebell swings, lunges and more – have skyrocketed at the same time.

Noelle says:

“FVT has become a staple my weekly routine. If I miss boot camp for a week, I feel really sluggish and off track.”

Noelle also shared that she is still a “work in progress”, plans on bigger and better fitness goals in 2017, and that FVT has been a huge factor in giving her the confidence and motivation to do so.

CONGRATS on your success Noelle! It is a testament to your commitment to your health, and hard work week in and week out.

Keep being an inspiration to us all!

– FVT Team

bringing back custom diet plans


*We are bringing back our custom meal planning program for a limited time – will be accepting applications over the weekend!

Want to get a jump start on your fitness goals for the New Year?

Are you training hard, but not getting the results?

9 times out of 10, your diet is the missing piece of the puzzle.

But here is the good news – we have the solution:

This is our new, 100% custom diet planning program. We have partnered with a team of registered dietitians build a diet for you and your specific needs and goals, and that tells you exactly what to eat and when to eat it! – so that you can finally get the results you work so hard for.

Here’s how it works:

1 – Fill out the short questionnaire below.

2 – If it looks like it’s a great fit, I’ll send you a link to sign up.

3 – On signing up, you’ll get an email from me asking you to answer a few simple questions, so that we can start putting together your nutrition plan.

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours. It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat for maximum results

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

Start by filling out the short questionnaire linked below – we look forward to hearing from you!

http://bit.ly/kbbasicsdietplan2

– Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
ForestVance.com

(video) When Is It OK to Fight?

Got a video to share with you today from Mike Gillette of RealLifeSelfDefense.com

He talks about ‘When Is It OK to Fight?’

Key points he covers:

– A fight – by definition, at least in nearly every jurisdiction in the US – is, by nature, illegal.
– This is not to be mis-construed with self defense. You can defend yourself from physical violence. That is legal to do.
– That being said, you must abide by what is called the “Docrine of Objective Reasonableness”. This is a legal concept used to evaluate whether what we do to defend ourselfs is legal and appropriate, or illegal. For example, if someone comes up and pushes you in the chest, you cannot “defend yourself” by hitting them over the head with a baseball bat. Your reaction must be a reasonable and appropriate response.
– You do NOT have to be 100% correct – but you DO have to be reasonable!
– You also have to consider where YOU stand, personally! This is different for everyone.
– Under what circumstances are you willing to fight, and what are you willing to fight for?

One of the biggest things that will help you with this topic, is dedicated STUDY of it. Knowledge on the topic, makes it a lot less scary.

If you are looking to learn more about the topic of self defense, I recommend Mike’s home study course, Real Life Self Defense.

– Forest Vance

Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

How to Stay Safe in an Unsafe World (guest article / interview)

Yesterday’s message on the topic of self defense was a surprise hit!

We got a lot of responses, and folks interested in the program.

Thank you.

I am following up today with a transcript of a recent interview done with Mike Gillette of RealLifeSelfDefense.com.

The focus of the interview was the dangers posed by so-called “lone wolf terrorists”.

Mike shares some of his thoughts about how to think when you must think about the unthinkable.

– Forest

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QUESTION 1: Should the average person be worried about lone-wolf terrorist attacks?

Worried? No. Mentally prepared? Yes. The way we mentally frame various circumstances plays a big part in how effectively we’ll respond should a response become necessary.

To put it in simple terms, the language we use when discussing or even thinking about dangerous situations can be positive or negative. If you default to always using negative terminology, your mind will store those negative attitudes accordingly.

And those negative attitudes create a defeatist mentality [that] assumes the worst and is more prone to giving up when confronted with danger.

The key is to understand that while certain things such as terrorists are “scary,” you don’t have to be perpetually scared of them. Learn how they operate and what it takes to protect yourself, and then go on about your life.

QUESTION 2: As high-profile targets get extra security, is there an increased likelihood that soft targets — and civilians — will be attacked by lone-wolf terrorists?

Soft targets have historically been the target of choice for terrorists and will continue to be. They are easy to get into, get around in and get out of. And they also provide the potential body count that yields the maximum psychological effect.

As an example, in 1920 a horse-drawn wagon filled with explosives was detonated in front of the J.P. Morgan Bank on Wall Street. The blast killed 38 and injured 143. Attacking soft targets is nothing new.

GET – Real Life Self Defense Home Study Course

QUESTION 3: Is increasing one’s awareness the most important precaution a person can take?

While it can sound trite, being aware is your most critical survival skill. It’s as true when you’re scuba diving as it is when you’re walking in downtown Newark. Nobody survives an attack they don’t see coming.

You need to adopt the attitude that nothing takes you by surprise. Your life is important, and it’s equally important to pay attention to what’s going on around you. The easiest way to do this is to ask yourself questions that begin with the word “why” — as in “Why is this nervous-looking person walking up to me so quickly?” or “Why would someone leave their backpack next to the bus stop?”

Asking the right questions could save your life.

QUESTION 4: How is fighting a terrorist — a person who’s willing to give his life for a cause — different from fighting a mugger, a gang-member or a rapist?

You just have to play the hand that’s been dealt to you. The idea of being willing to die for a cause is not unique to terrorists.

As a cop, I encountered any number of street criminals who wanted to die. They would actually scream things like, “Shoot me, I want to die!” There is a unique element of risk when dealing with anyone who does not care whether they live or die, but a mugger can kill you just as surely as a terrorist can.

It is up to you to use your powers of perception to assess what you’re dealing with and to respond accordingly. The idea of developing different strategies for muggers, bikers, skinheads or terrorists takes what is already a difficult task and makes it unmanageable.

So make it simpler. You are a good guy (or girl) and you may one day have to deal with a bad guy (or girl).

If that happens, there won’t be time to do anything except respond to whatever threat is presented to you.

And only after the fact will there be time to analyze whether your attacker was a gang member, a mugger or a terrorist.

GET – Real Life Self Defense Home Study Course

recommended self defense home study course


Here is a truth about “bad guys”:

The majority of them don’t have any special training.

But they are merciless, and totally willing to commit acts of violence.

Their MINDS are different than nice guys and gals, like us.

It is hard for us to conceptualize where they are coming from. But that’s why it can be so dangerous.

They have a complete sense of acceptance about doing anything they need to you, to get what they want.

And this is why if you want to be prepared to defend yourself, you need to start with:

– Awareness
– Preparedness
– Having a plan

NOT learning the latest, complex self defense moves to get you out of a situation – like so many “self defense gurus” profess.

So that’s why I’m such a big fan of this course:

Real Life Self Defense

Because the emphasis in this program, is on that which is REALISTIC.

Simple techniques, that an ordinary person can learn without prior training.

Training that is RELEVANT, and that you can be successful with when you need it!

We have talked about doing a self defense workshop at one of our facilities here locally – and we hope to put one on in the near future! – but we don’t have anything on the calendar just yet.

In the meantime, this is a great way to get started.

It is a full self defense workshop – captured on high quality film – put on by none other that Mike Gillette.

Mike’s resume includes:

– In-demand tactical trainer for elite government agencies – FBI, DEA, DHS and TSA.
– An army paratrooper
– A SWAT commander
– A member of the Martial Arts Masters Hall of Fame
– A counter-terrorism consultant to the Department of Homeland Security
– He has over 25 different use-of-force and weapons systems instructor designations to his name.
– A bodyguard to Fortune 500 executives and film stars, like Sylvester Stallone

If you want to be able to protect yourself and / or your loved ones, I highly recommend you check out Real Life Self Defense.

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – Real people every day protect themselves, without any special training. But they have the attributes – awareness, preparedness, planning – that you will learn in this course. Check it out now at the link below:

Real Life Self Defense

#GivingTuesday2017

It’s #GivingTuesday2017 – a day for giving to nonprofit organizations and causes.

People gave over 180 million nationwide last year.

Here is a great chance for you to contribute to a local charity!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

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Saturday, January 6th @ 9am – FVT Studio-to-Studio Run / Walk

This special event is for current clients, past clients, friends, family members, co-workers, and the entire Sacramento community.

We will start at our Downtown / Land Park studio, located at 1530 X Street Sacramento, CA 95818 at 9am, and will end at our Pocket / Greenhaven Studio, located at 7465 Rush River Drive Sacramento, CA 95831. The total distance between studios is approximately 6.7 miles.

100% of the proceeds from your registration fee will go towards the Sacramento SPCA.

Sign Up by Thursday, November 30th and get a T shirt (when you donate $35 or more)!

Go here now to contribute:

http://www.forestvancetraining.com/fvt-studio-to-studio-run-walk-saturday-january-6th-9am

1621 Rep Challenge Workout

Happy Thanksgiving to my friends in the US!

Celebrate, give thanks, and spend the time with friends and family.

If you are like us at FVT, you’ll also be starting the day with a WORKOUT –

Here’s what we’ll be doing if you want to follow along at home:

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1621 Rep Challenge Workout (in honor of the year of America’s first “Thanksgiving”)

*Grab a partner for this one
*Get 10 rounds of the circuit BETWEEN THE TWO OF YOU – so you can split evenly and do 5 rounds each, OR any other way you want
*Get LOTS more workouts like this one, at special deals => Forest Vance Black Friday sale

— two hand KB swing (16k women / 24k men) – 15
— push ups (knees for women, toes for men) – 10
— walking lunges (bodyweight only) – 10 per leg (20 total)
— recline rows @ 45 degrees – 12
— step ups to 16 / 20 inch box – 10 per leg (20 total)
— jump rope skips OR jumping jacks – 85 (and ONE extra rep on the last set for an even 1621!)

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Crank that this morning before you get your feasting on.

And have a great Holiday!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – If you liked this workout, you’ll LOVE this:

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