November 2017 Challenge Workout + Results

We just wrapped up our FVT challenge workout for November!

Each month our clients have a challenge workout as a way to measure their progress and test their strength. Here’s the workout in case you missed it:

November 2017 FVT Challenge Workout

– 12 push ups (toes for men / knees for women)
– 3 one arm KB squat to press per side (16k for men / 8k for women)
– 5 burpees
– 10 hanging leg raises
– 7 one arm KB swings per side (24k for men / 16k for women)
– 5 burpees
– 12 inverted rows

Do 5 rounds of the sequence above as fast as possible.

And the Results:

#

Women:

KE – 11:52

HEB – 13:45

BG – 16:34

JD – 17:13

JM – 17:14

PS – 17:35

JV – 18:14

AL – 18:30

NG – 21:10

RK – Modified

 

Men:

KE – 14:22

CB – 15:15

AB – 15:18

BP – 16:00

DM – 16:33

DV – 16:44

KB – 19:11

DW – 19:30

EZ – 21:10

MF – 21:30

DH – 24:30

GC 19:18 Modified

CR – 24:50 Modified

AS – 3

 

Great work everyone! Till next time and Happy Thanksgiving –

-FVT Team

Embrace Your Need to Feast

Almost all the holiday “diet” advice you get from a variety of mainstream sources goes against our natural human instincts.

That is, your desire to feast like a beast.

And that’s why those mainstream tips and tricks – like “drink more water” or “carry around a bag of celery” – rarely work. They sound good, but are nearly impossible to follow.

Intermittent Fasting is a strategy that fits the bill perfectly this time of year. It’s one of the big things we’ll be talking about on our Holiday Shred Challenge “virtual” Diet Workshop this Saturday the 25th, so that you can learn how to not only survive, but THRIVE this Holiday season, with your fitness intact.

So sign up for the 21 Day Holiday Shred Challenge (if you haven’t already) at the link below:

http://bit.ly/fvt21dayholidayshred

And I’ll see you there!

Have a great Holiday!

– Forest

 

 

 

We are still looking for 12-15 more peeps to join!

FVT 21 DAY HOLIDAY SHRED CHALLENGE

 

We are still looking for 12-15 more peeps to join!

Get the meal plans, the workouts, the prizes, and the RESULTS.

It’s 21 days, starts the week after Thanksgiving, and runs ’till the week before Christmas!

Click the link below, fill out the interest form for all the deets:

http://bit.ly/fvt21dayholidayshredapp

And we’ll get back to you ASAP.

Look forward to hearing from you!

– Forest Vance
Owner, FVT Boot Camp and Training
1530 X Street (Land Park / Downtown location)
7485 Rush River Drive (Pocket / Greenhaven location)

Alexa, how do I lose 10 pounds in 3 weeks?

Amazon Echo is a brand of smart speakers developed by Amazon.com.

The devices connect to the voice-controlled intelligent personal assistant service Alexa, which responds to the name “Alexa”.

We are holding our first ever FVT 21 Day Holiday Fitness Challenge.

And we’re giving away the choice of an Amazon Echo (or cash equivalent) OR a month of unlimited boot camp workouts at FVT to the winner!

Participants in our fat loss Challenges commonly lose 10 pounds (or more) …

…but you have to get in the game, if you want a chance to win ????

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

We are going to hold a special “virtual” Nutrition Workshop for everyone who participates, so that you can learn how to not only survive, but THRIVE this Holiday season, with your fitness intact …

We have special workouts at the FVT Studio, so that you can keep the workouts going and make sure you’re staying in top shape …

And we even have free T shirts (while supplies last) for the first 15 or so folks who sign up!

Here are all the program details and the link to sign up:

http://bit.ly/fvt21dayholidayshred

Let’s do this!!!

– The FVT Team

21 Day Holiday SHRED Challenge is LIVE!

Would you like to know how you can enjoy all of your favorite foods this Holiday season, and still make progress towards your fitness goals?

Click here:

http://bit.ly/fvt21dayholidayshred

And I’ll show you exactly how to make that happen 🙂

You see, we are holding our first ever FVT 21 Day Holiday Fitness Challenge. And we’re looking for 15-20 people to join us for this special program.

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

We are going to hold a special “virtual” Nutrition Workshop for everyone who participates, so that you can learn how to not only survive, but THRIVE this Holiday season, with your fitness intact …

We have special workouts at the FVT Studio, so that you can keep the workouts going and make sure you’re staying in top shape …

We have special prizes for our winners, including an Amazon Echo, a free month of Unlimited Boot Camp workouts, and more …

And we even have free T shirts like the one I’m wearing in today’s video for the first 15 or so folks who sign up!

If you are intersted and ready to rock, here are all the program details and the link to sign up:

http://bit.ly/fvt21dayholidayshred

Look forward to working with you!

– The FVT Christmas Elf

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