21 Day Holiday SHRED Challenge

Have you already accepted that you’re going to gain weight during the holidays?

Tradition, family drama, and minding your manners all play a part …

… but many people seem to actually be OKAY with packing on the pounds this time of year!

I am here to tell you, it doesn’t have to be that way.

And so, for the first time EVER, we are going to do a 21 Day Holiday Shred Challenge at FVT.

It kicks off the Tuesday after Thanksgiving, and runs until the week before Christmas.

It is SPECIFICALLY designed to combat overfeeding, and help you once again avoid turning the Holiday season into an unintentional “bulking” phase ????

We’ll have a meal plan for you to follow, and a Holiday Shred “virtual” Nutrition Workshop for participants …

Special workouts for Challengers AND bonus boot camp workouts for new AND current clients …

Awesome prizes up for grabs, including an Amazon Echo, a free month of unlimited boot camp and a free personal training session with Forest …

And for the first folks to register, we’ll even have free T shirts!

You can’t sign up just yet, but I wanted to give you a heads up.

If you are interested, keep an eye out for regisration opening later this week.

And let’s get SHREDDED this Holiday season!!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Best Stretch for Tight Hips?

Kettlebell lifting, and other hard training, can lead to tight hips.

Spend the day sitting, and the problem quickly becomes worse.

Enter the “Couch Stretch”.

Dr. Kelly Starrett invented – or at least recently popularized – this awesome move.

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! :)

THE COUCH STRETCH

– Start by standing in front of a couch
– Put your back knee on the couch and keep your front leg on the ground
– Put your back foot up against the back of the couch
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – For tight hips, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

October 2017 Challenge Workout

The FVT Band Challenge is back!

It’s already underway at this week’s boot camp workouts, and we have almost a dozen new band earners so far. Congrats to Becca H. for earning the grey band and Pam S. for getting the black band!

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FVT Band Challenge Workout

** Complete ALL the “tests” at the grey band level and earn a grey FVT band! (if the workout is done at a boot camp at our facility)

** Complete ALL the “tests” at the black band level and earn a black FVT band! (if the workout is done at a boot camp at our facility)

1 — KB swings – 16k for women, 24k for men

45 sec w perfect form, no break = grey band
90 sec w perfect form, no break = black band

2 — Push ups – knees for women, toes for men

Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.

Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.

15 for grey
30 for black

3 — Pull ups

Any grip (pull up or chin up)

women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black

4 — Burpees

NO push up at bottom

8 rounds of 20 seconds work / 10 seconds rest

5 each round for grey – must maintain pace
7 each round for black – must maintain pace

If you’ve been looking to continue challenging yourself – this is a great start!

Till next time –

– Team FVT

Nov 12th DEADLINE – January 2018 FVT Studio-to-Studio Run / Walk

Fast action bonuses – the “Couch-to-10k Running Plan” AND Special Edition T Shirts – GO AWAY November 12th.

January 2018 FVT Studio-to-Studio Run / Walk Event @ FVT to Benefit the Sac SPCA

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.

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

PLUS, it’ll be great motivation for you to keep fit during the holidays!

But the FAST ACTION BONUSES – the “Couch-to-10k Running Plan” AND Special Edition T Shirts – GO AWAY November 12th.

So sign up using the link below, and start your training today!

January 2018 FVT Studio-to-Studio Run / Walk Event @ FVT to Benefit the Sac SPCA

– The FVT Team

 

 

Take our 14 Day Test Drive and support the Sacramento SPCA!

Take our 14 Day Test Drive and support the Sacramento SPCA! This week only. Be sure fill out the form linked here and mention special promotion to qualify => http://bit.ly/fvt14daytest

Take our 14 Day Test Drive and support the Sacramento SPCA!

Take our 14 Day Test Drive and support the Sacramento SPCA! This week only. Be sure fill out the form linked here and mention special promotion to qualify => http://bit.ly/fvt14daytestAnd, if you know anyone who might be interested, feel free to spread the word. In fact, please do! 🙂

Posted by Forest Vance Training, Inc. on Monday, November 6, 2017

Feel free to spread the word about this special offer.

In fact, please do 🙂

Thanks! –

– The FVT Team

GET YOUR MIND RIGHT (pre-workout routine for gainz)

If you’re just rolling into your workouts, without much thought to what you’re eating beforehand, coming right out of your checking your emails, pre-occupied with something else, answering phone calls mid-workout, etc etc …

You are NOT making the gains you could be.

Because FOCUS is a HUGE part of the battle, in getting a high quality workout.

And high quality workouts, done consistently, over time, is what gets you the GAINZ!!

I highly recommend that you implement a regular routine before your training sessions.

This could look something like:

– Eat – a similar meal or snack – an hour or two before your workout
– Listen to music to get you jacked up, starting 5 or 10 or 15 mins before your workout
– Get your workout clothes ready and the space you are going to work out ready
– Turn off your phone / emails / etc
– Take your pre-workout supplements

Everyone is different, and so everyone’s routine will look different.

The important thing is that you need to do what you need to do to get your mind and body right, and focused, before your training sessions.

Implement that, starting at your next workout, and see your gains go thru the roof!

– Forest

PS – Mental focus can be enhanced by supplementation, no doubt about it.

Instead (or even in addition to) a traditional pre-workout, something I have experimented with – and have seen some pretty amazing results with! – is nootropics.

Bacopa is the #1 nootropic herb. This herb has been proven in studies to help with memory and focus. And it is on sale right now as part of the Lost Emipre “Brain Week” sale – so it’s a good time to give it a try if you are curious:

http://bit.ly/lostempirebacopa

Couch to 10k Program – week 1

Check out week 1 of the Couch to 10k program from MyRunningTips.com:

Day 1 – Run 1 min, Walk 2 min, x8 (repeat 8 times)

Day 2 – Run 1 min, Walk 2 min, x6

Day 3 – Run 1 min, Walk 2 min, x10

There are 9 more weeks of the program, that will build you up from wherever you are at, to running a full 10k, 10 weeks from now – at our upcoming Studio to Studio run event:

Registration for January 2018 FVT Studio–to–Studio Run / Walk Event is LIVE!

Just imagine having a goal to train for consistently thru the Holiday season, staying focused and on track this year, and being in even better shape than you are now, to kick off 2018.

You’ll be getting 2 to 3 EXTRA cardio workouts in per week for this – in addition to your normal FVT Boot Camp workouts.

PLUS, you’ll support a good cause – the Sacramento SPCA.

Only catch? You need to sign up by Nov 12th to get the Couch-to-10k program. Get all the details and reserve your spot using the link below:

Registration for January 2018 FVT Studio–to–Studio Run / Walk Event is LIVE!

Look forward to seeing you there!

– The FVT Team

PS – Do you have friends, family, or anyone else who might be interested in joining? Please send them to the FB event page below:

https://www.facebook.com/events/132030114184457/