[video] How to Win a Street Fight or Home Invasion

**Today’s content is a little different than what we normally talk about, but I think this info is SO important, that it’s critical to share.

One of the reasons that many people get into working out in the first place, is to better protect themselves and their family, should the need arise.

Imagine this –

You’re walking down the street and pass by a couple arguing.

The guy gets physical and starts shoving the girl around.

You decide you can’t let it slide so you simply try to inject some calmness and ask him to leave her alone.

This guy’s anger is now squarely focused on you …

OR …

You walk through the front door of your home and find someone in your house.

Now you are between him and his escape route.

Time to get honest … do you have the GO TO move that will end this and keep you alive?

I recently reviewed a program called First Strike that covers these topics (and many other situations of violence).

I thought the training was very well put together, so wanted to share a video for you to check out from Todd Lamb and and Ari Bolden, creators of the program.

In this video, they talk about how to survive a home invasion.

*Todd and Ari are pretty clear in the video that there is more than one way to skin a cat – but before you get all hopped up on your favorite martial art and respond back to this with your comments, Todd is in a position of authority and experience when it comes to this topic. He has 2 black belts in different diciplines, and also has personally participated in 350 high risk operations.

If you find this video useful and informative, I also want you to check out the First Strike course.

First Strike breaks down 17 simple combatives moves that you can use to defend you and yours in any violent encounter.

It has been proven time and again throughout history — in the most violent docksides, war fronts, gang enclaves and criminal hotbeds — effective and deadly fighting boils down to somewhere between 15 to 20 moves, depending on which system you look at.

And this is an extremely easy to learn – and VERY effective – system of devistating fight techniques:

=> First Strike

I know that today’s content was a little different than what we normally talk about, but I think this info is SO important, that it’s critical to share.

Hope it helped!

Keep training hard, talk soon –

– Forest Vance
ForestVance.com

PS – The language on the First Strike page is geared towards men, but the program is highly valuable for women as well!

[video training] 3 Tips To Improve Your Running Form

During the FVT Ultimate Challenge Workout – happening in just a few short days! – we’ll be running a 5k.

Here are a few tips to help you run faster, better, and longer during the event (or any time):

Tip 1 – Use Good Posture

As we run, it can get easy to slump forward into a bad posture, which does our bodies a disservice. To help maintain good posture while running, imagine there is a string coming from your head pulling you up to keep you upright.

Tip 2 – Cadence

For those who might not know, cadence is the number of times your feet hit the ground each minute. Check out what your cadence is the next time you go run – an ideal cadence is about 180 steps per minute. Working your way up to and maintaining a good cadence will not only help you run faster, but it will maximize your overall benefits your body is getting.

Tip 3 – Foot Placement

This is one you might not notice.. when you run, where is your foot landing? An ideal position would be right underneath your center of gravity. Try not to land your foot while you are reaching out, do your best to keep your feet in line with your body.

It’s important to remember that these tips take rehearsal and training, but over time you will improve your overall running performance.

The Ultimate Challenge Workout is happening this Saturday, June 24th. All the details and register online using the link below:

FVT Ultimate Challenge Workout

– The FVT Team

OCR Prep Training – Question from Ashley + Programming Overview

Writes Ashley:

“I’m interested in doing the training for the Spartan starting on June 26, but I can’t actually do the Spartan. Is that ok?”

Yes!

To Ashley – and anyone else who is interested – it would be great to have you on board.

Though the training will be geared towards getting you ready for event day on October 1st, it is also perfect if you are in need of a structured training program to get you back on track.

Here is an overview of what our training will look like:

Day 1 – OCR – specific workout (lift, kettlebells, calisthenics, sprints)

Day 2 – OFF / optional FVT boot camp workout

Day 3 – stadium / hills

Day 4 – OFF / optional FVT boot camp workout

Day 5 – boot camp / lift

Day 6 – OFF

Day 7 – “long” run / hike

The training will be PROGRESSIVE – so each week will build on the last, you’ll work up to slightly longer runs / hikes each week, etc …

The training will be SPECIFIC – during the special training days together, we’ll work on:

— upper body pulling strength for scaling walls and climbing ropes
— strength endurance for weighted carries
— crawling ability for army crawls / mud pits

And just as important, the training will be FUN! You’ll get together with a hard-charging folks on a weekly basis to work together towards a common goal.

What could be a better way to spend your Monday mornings this summer?

All the details, and join us here:

Summer 2017 FVT Obstacle Course Race Prep Program

– The FVT Team

PS – It’s not too late to join us for the Ultimate Challenge Workout too – this is a great way to kick off your summertime hardcore training plan:

FVT Ultimate Challenge Workout 2017 – Saturday, June 24th @ 8am

What are YOU training for?

It’s only been a few days since I signed up for the Spartan Beast on October 1st in Lake Tahoe.

The crazy thing is, I can already tell you that my training sessions have taken up a notch.

Just yesterday morning, I was by myself in a hotel workout room doing this dumbbell complex workout – and it was super intense!

I was sucking wind by round 3, but still pushing through and testing my conditioning and getting after it …

Because now I have something to train for.

Maybe it’s just how I’m wired … but the moment I sign up for some sort of physical event, or test, or challenge, I seem to INSTANTLY start training harder.

Largely because I just refuse to show up out of shape and not ready on event day.

But I end up typically losing body fat, gaining lean muscle, and improving my overall physical fitness as well, as a result.

So if YOU want to get in shape, I suggest you do the same.

Signing up for this special program that we’ve put together to help you prep for the Spartan Beast is a fantastic way to make it happen.

Get it done this summer, and here’s to getting in the best shape of your life!

– Forest Vance, owner, FVT Boot Camp
Lead Trainer, Summer 2017 FVT Obstacle Course Race Prep Program

PS – If you want to get the fast action bonus, you have to sign up for the Summer 2017 FVT Obstacle Course Race Prep Program by tonight at 11:59 pm PST:

=> Summer 2017 FVT Obstacle Course Race Prep Program

Meet Gabrielle

Gabrielle is incredibly positive, so kind, and has an uplifting attitude that she spreads everywhere she goes.

We are beyond blessed to have her as a loyal client and friend.

This is her success story!

Gabrielle’s GOALS – coming in to FVT:

Gabrielle was working out on her own, running and doing some weights at home.

But the biggest problem was – and this is according to her! – she never broke a sweat.

So her first goal was, quite simply, to work out harder.

She also wanted to get stronger, and increase her muscle tone.

In her words:

“When I first started, I was in my late 30’s – and I did NOT want to go into the ‘flabby 40’s’, waving goodbye to my family or people I know, and have my arms flapping around!”

Gabrielle’s FIRST WORKOUT:

Gabrielle admits that at first, she was a bit intimidated.

She was worried that she wouldn’t be able to keep up, or that she might look stupid.

But after her first workout, she felt right at home, welcomed into the FVT family … and was hooked!

Says Gabrielle:

“There were many new challenges for me in the boot camp than I had faced working out on my own.

But the welcoming environment and awesome people at FVT made it so easy!”

Gabrielle’s MILESTONES!

1 – Gabrielle can now do 3 pull ups in a row. When she started, she was no where close to doing even one.

2 – Gabrielle had never touched a kettlebell before coming into FVT. She started with the 10 lb on day one. Now she does swings with 35+ pounds on a regular basis.

3 – In general, she can lift a LOT more weight than she did when she started – more than she ever thought she could. She says that this has helped improve not only her fitness, but every other aspect of her life.

Final Thoughts from Gabrielle:

“You will not find a better environment, space, encouragement, workout space than FVT. It is the best, ever, in Sacramento, of all time. Don’t even go anywhere else, or look anywhere else.

This is not your average gym. There is so much care, and concern. Forest and Gina have done a wonderful job.

There isn’t any of the “looky-loo” stuff going on like there is at other gyms. Everyone is just focused on being positive and healthy and getting better every day.

Forest is as important in my life as a doctor, as a life coach, as any one else that I trust with my health. He is one of the most important people in my life.”

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GABRIELLE – you are the best.

We are honored to have you as a client and friend.

You are one of the most important people in our life as well.

Congratulations on your success, so glad to help and be a part of it, and here’s to a fantastic 2017 and beyond!

– Forest and the FVT Team

 

Summer 2017 FVT Obstacle Course Race Prep Program

Are you ready for a Challenge that will test you physically, mentally, and spiritually … BUT, when you complete it successfully, will change your life in a positive way, FOREVER?

Our Summer 2017 Obstacle Course Race Prep Program is calling your name.

We’ve organized one or two special programs like this one at FVT per year, for the last five years.

The thing I love about them the most is that we get a great mix of people who sign up.

We get already very fit people, who want to take things to an even higher level … but we also get people who are still striving to get into top shape, but are 100% mentally and physically committed to making it happen.

We go through the training as a team – once per week for 12 weeks.

We go through the ups and downs and everthing in between.

And then, we come together on race day to take the Challenge TOGETHER – and support each other’s efforts as a team.

Complete the event successfully and you’ll realize that you are capable of SO MUCH – and your life will be changed for good!

now introducing …

The Summer 2017 FVT Obstacle Course Race Prep Program

When you sign up for this special 12 week training program, here’s what you’ll get:

1 – 12, once per week SIXTY minute training sessions, initially meeting at the FVT Land Park / Midtown – area studio, and potentially venturing out at different points during the program for runs/activities in surrounding outdoor areas.

Workouts will be held on Mondays at 6am, beginning June 26th and going through Sept 25th (with two Holidays off).

Here are the currently scheduled training times:

Jun 26
Jul 3 OFF (4th of July)
Jul 10
Jul 17
Jul 24
Jul 31
Aug 7
Aug 14
Aug 21
Aug 28
Sept 4 OFF (Labor Day)
Sept 11
Sept 18
Sept 25

2 – Special workouts to help you prepare for the race – with things in mind like:

Improve running skills and endurance
Improve upper body pulling strength for scaling walls, rope climbs, etc
Improve strength endurance for weighted carries
Improve crawling ability for army crawls / mud pits

… and much more!

3 – A complete training plan for the 12 week prep period.

The training schedule will required a total of 4 workouts per week – this will include the special scheduled group workouts, a long run, and 2 additional boot camp and/or other high-intensity, metabolic-conditioning type workouts on your own.

4 – A special edition Team FVT Spartan T Shirt

5 – A BONUS package of my online courses to ensure your success.

You’re going to get (do NOT order using the links below – you get these free when you sign up!):

Mud Run Domination – My complete 6 week mud run domination training guide. You’ll have this for reference forever for future mud run / obstacle course race endeavors. Details here => http://kettlebellchallengeworkouts.com/mudrunmanual/

The PreHab Revolution – To help you recover faster and stay injury free during your training, and for life. Details here => http://bit.ly/2oYHcFc

5 Minute Fat Loss – The simple and easy way to get to your perfect weight, and perform at your best on race day. Details here => http://forestvance.com/5minutefatloss

TOTAL program cost = $199

*If you miss a training session, I’ll be posting the weekly workout plan online, so you’ll be able to complete the workout on your own. You can also make up the session at any one of our regularly scheduled boot camp times.

*If you want to participate in the training ONLY, and have no plans of completing the actual event – that’s fine too! We have folks do this every year. As long as you’re 100% committed to giving the training your best and attending all the sessions you possibly can, it’s all good!

*Does NOT include race registration fees – this is for the 12 week prep program ONLY.

This obstacle race prep program is the ultimate solution for getting faster, stronger, and BETTER this summer.

If you’re ready to challenge yourself like you never have before, if you’re ready to get in the best shape of your life, and if you’re ready have fun doing it, click here to sign up now!

Exciting News! – FVT Challenge Workout Changes

Exciting news!

We are now going to start doing our Challenge Workouts on two random, secret days of the month.

We do these workouts to help you continue to get better, and have multiple ways to measure the progress you’re making towards your fitness goals.

And for years, we have done our monthly Challenge Workout on the first two days of the first week of the month.

But, we are always trying to improve the way we do things, because it’s all about getting YOU the best results. So that’s why we’re making the switch.

Just a few great reasons why:

– You won’t end up doing a Challenge workout on consecutive days, if you come on Monday and Tuesday
– Folks who don’t normally come on Monday or Tuesday will get a chance to participate
– The randomness and surprise element will keep you on your toes, and ready to rock at all times!

FYI- here is the workout you’ll be doing this month, on two random days:

http://forestvance.com/2017/06/beat-the-clock-kettlebell-ladder-challenge/

Stay ready! –

– The FVT Team

Eat Stop Eat Review – My Results After 28 Days

Earlier this year I started doing the Eat Stop Eat program by Brad Pilon.

I have been fasting one to two times per week since.

The first 28 days I tracked most closely in terms of results, so I wanted to share them with you if you were considering trying the program.

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What is Eat Stop Eat, and how does it work?

You fast once or twice a week, aiming for a complete break from food for 20 to 24 hours at a time.

For example, you might eat normally until 7 PM on a Saturday, then fast until 7 PM on Sunday, resuming regular eating at that time.

You eat at normal maintainance calorie level (2500 kcals per day for men, 2000 for women is suggested) all other days of the week.

After several “normal” eating days, you can have another fast, and repeat the schedule. But you do not want to exceed two fasts in any one week. By doing even one fast a week, Brad says you will create a calorie deficit of 10 percent.

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Eat Stop Eat – My Results After 28 Days

I did 2, 20 hour fasts per week for the first 28 days I was on the program.

Typically I would go from 3 pm on Monday to 11am on Tuesday, and 3 pm on Thursday to 11am on Friday.

I ended up losing 12 pounds in those 28 days.

My energy and mental clarity surprisingly improved quite a bit.

Some fasts were easier than others, and YES – there are times you are hungry! – but I REALLY like this approach for keeping my diet in check.

I have continued to fast 1x per week for more of a maintainance – style approach.

I personally like being able to eat normally 4-5 days per week – and then just taking a break from food for 1 or 2 days.

There are also mental and even spiritual benefits from doing it.

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Eat Stop Eat – is it for you?

If you are eating fairly well, you understand the principles of sound nutrition, and you want to take things to the next level, I think Eat Stop Eat is absolutely for you.

Give it a try – you can get the program for $10 if you use the link below:

Eat Stop Eat

You can also get the audiobook version when you check out for like 3 extra dollars – which I did, it’s WELL worth it, I recommend it.

If you know that your diet is horrible and you’re no where close to solid eating, maybe I would focus on that first – becuase I think you do need to be there before you try something like this, or you could potentially make bad habits that you already have, worse.

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To sum up, I got some really postive results from doing Eat Stop Eat, and I like it a lot and will continue to do it. (In fact – I am fasting right now as I write this!)

If you are looking to lose weight and improve your mental clarity and get a better control of your hunger, I suggest that you try it also.

Get it at the link below:

Eat Stop Eat

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