If you are trying to slim down, but are feeling frustrated with your lack of progress …
If you know what you SHOULD be doing to lose weight, but when it comes down to it, just can’t quite follow a diet consistently, and for a long period of time …
If you’re even at the point of GIVING UP on your weight loss goals all together?
You NEED to be at this special event – it could LITERALLY save your life!
HOWEVER – we are limiting the fact action bonuses (FVT Community Cookbook and guided mindful eating meditation mp3) to the first 10, and total registration to 25 … so you must sign up asap to ensure your spot.
Before the fun begins, burn some major calories and stoke your metabolism for the rest of the day with this epic 1776 Rep Bodyweight Boot Camp Buddy Workout!
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1776 Rep Bodyweight Boot Camp Buddy Workout
*GET WITH A PARTNER
*BETWEEN THE TWO OF YOU – in any combination / order you want – complete 8 rounds of the circuit below, as fast as possible
20 push up
20 alternating reverse lunge (10 per leg)
20 inverted row
20 bodyweight squat
10 burpee
20 mountain climber (10 per side)
20 box / bench step up (10 per leg)
20 hanging knee raise
20 split squat (10 per leg)
52 jumping jacks
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The summer is just getting started – join us at FVT for our 14 Day Test Drive to get into the best shape EVER by fall!
The FVT Bootcamp “Arena” is a brand new fitness challenge to help motivate you and build camaraderie between you and other members of the FVT Bootcamp community.
Here’s how it works:
We’ll put you on a 5 person team and you’ll battle against another team for points. Each day, you’ll earn these points after completing 60 second exercise challenges, completing your normal workouts, doing food challenges, etc. The team that has the most points for the day wins! The team that wins the most days out of 7… wins the battle!
The challenge is run through an app so you’ll be able to stay engaged with other members throughout the day or while you’re traveling.
When is the Start Date?
You can start now! The battles are running constantly so you may join at any time. New battles are launched when 10 new members register. Go ahead and register for the app today! It’s easy!
How do I join?
Go to either the App Store or Google Play store on your smart phone. Search “Exert” and install the Exert Fitness app.
IMPORTANT: During the registration process you’ll need to put in our FVT Bootcamp code which is “forest”. Make sure to add that code so you’ll be put in our Arena. Then once 10 people join, you’ll be put on a team and the battle will start!
Our two secret challenge days were revealed, and those that showed up rocked the workout! It was a great chance for those who don’t normally get a chance to do a challenge workout. Check out the workout and results below!
June 2017 FVT Challenge Workout
— 30 second timed intervals – beat the clock style
— Continue the workout until no longer possible .. the total # of rounds 100% completed is your score
— Regular push ups for men, knee push ups for women
— 24k kettlebell for men, 16k for women (used for swings and squats)
— score guidelines – 6-7 = good, 8-9 = great, 10 = elite
First round =
2 swings
2 push ups
1 squat
1 burpee
Second round =
4 swings
4 push ups
2 squats
2 burpees
Continue in this fashion until no longer possible, climbing the ladder .. MAX score is:
The Summer 2017 FVT Obstacle Course Race Prep Program kicks off tomorrow – last chance to register => http://bit.ly/fvtocr2017
Hill sprints are are very effective.
They are safer than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.
To start, go out and find a hill.
If you’re in a flat part of the world (like we are, in Sacramento), think creatively.
You can probably find a hill of some kind – for example, right next to my house is an overpass that goes over some railroad tracks that has a nice walkway and is perfect for hill sprints. Close to my home where I grew up in Southern California by the beach we had a walkway going from the beach up to the main road that was perfect for the same purpose.
Worst case senario, you can always use a treadmill set to an incline.
If you want to do this, find a way to get it done!
Now, set a goal for yourself in terms of time and distance.
Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I love this idea!
So you’re doing for a MINIMUM of 20, and working up from there.
Then, try to do a little better each time you go out.
Do this 2-3x per week (depending on your goals), and you’re going to see your conditioning and overall fitness shoot thru the roof.
Hill sprints – old school, simple, yet highly effective.
Consider incorporating them into your routine today!
– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com
The Summer 2017 FVT Obstacle Course Race Prep Program kicks off tomorrow – last chance to register => http://bit.ly/fvtocr2017
**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:
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!
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:
“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?
