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

Ultimate Challenge Workout Deadline

The deadline to get your free T shirt with registration is tomorrow, 5.31.17 at 11:59pm – NO EXCEPTIONS. Register now!!

To help you get your fitness goals for this summer …

AND in support of the Alzheimer’s Association …

We are putting on another FVT Ultimate Challenge Workout on Saturday, June 24th, 2017!

It will be an “ultimate” test of your overall fitness – strength, endurance, and much more.

100% of the profits from your registration fee will go towards the Alzheimer’s Association.

And it’s for current members, their friends, family, co-workers .. and anyone else who is up for the challenge!

We kick off with a 30 min dynamic/athletic warm up – we’ll warm up as a group, starting easy and progressing to higher-intensity warm up drills like jumping, sprinting, crawling, and more.

Next comes about 30 minutes of strength work. We’ll do some KB pressing ladders – working up as heavy as we can – as well as 200 swings with a partner.

Then, we run / walk a 5k (you’ll have 45 minutes to finish). We’ll start at the FVT Studio on X and 16th, go down Land Park Drive, around the park, and back up Riverside Blvd.

Last but not least is our conditioning – an approx 60 min bodyweight – based workout. This will include a high volume squat / push up / pull up ladder workout … and we’ll finish with the 100 burpee challenge!

And of course, we’ll head out as a group afterwards for some fun, food, drinks, and celebration for a job well done.

Your registration includes admission to the event itself, full support from the FVT to help to prepare and get ready to rock, AND a SUPER cool “FVT Ultimate Challenge Workout” T shirt … BUT, you’ll only get the shirt if you register by the T Shirt Deadline of April 30th, 2017 extended thru May 31st 2017. (This allows us time to order the shirts and make sure they are in with plenty of time before the actual event).

SO … if you’re ready to rock … if you’re ready to kick your training into high gear as we head into the summer … and if you’re excited about doing a good thing, and helping a local charity in the process … use the link below to sign up now!

NEW OPTION – 1/2 Ultimate Challenge – 1 mile run + bodyweight / conditioning boot camp – includes T shirt! … now EVERYONE can participate and show their support! – starts @ 9am – $39

OR

FULL FVT Ultimate Challenge Workout 2017 full event, everything listed above included – Click Here to Sign Up Now – $49

If you have questions, shoot us a message, and we’ll do our best to help.

Otherwise, see ya at the FVT Ultimate Challenge Workout!!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Discover Sac Fit Tour Vid + Offer to Try Our Kettlebell Program

We enjoyed being a stop on the Discover Sac Fit Tour!

It was a great experience and a lot of fun to host some new to kettlebell training.

Check out the video below:

At the end of the video I make an offer for folks to come out and try out kettlebell boot camp program.

As a loyal FVT newsletter subscriber / ForestVanceTraining.com blog reader / Facebook follower / etc – I wanted to extend this offer to you as well.

Our 14 Day Test Drive includes:

– 6 kettlebell boot camps
– our 28 Day Performance Nutrition Diet plan
– before / after body comp testing
– FULL support of our team and program to help you get rapid results!

If you are interested, fill out this form:

http://bit.ly/295KLCr

And we will get back to you in 24 hours or less.

Thanks, look forward to hearing from you! –

– The FVT Team

Bodyweight Ladder Challenge Workout

The Ultimate Challenge Workout is less than 4 weeks away …

And the T Shirt Deadline is just a few DAYS away (we were able to extend it once, but THIS IS IT – you MUST sign up by the 31st of May if you want a T shirt!).

If you are signed up, and/or you are planning on doing so, I want you to check this one:

330 Rep Bodyweight Ladder Challenge

This is basically exactly what we’re going to be doing during the “boot camp” / conditioning part of the event.

So, you can start prepping – mentally AND physically – now.

Heck, even if you’re NOT doing the Challenge – this is still a great workout you can do any time, any place for a great total body workout, no equipment required.

Let’s do this:

330 Rep Bodyweight Ladder Challenge

And then, THIS!

2017 Ultimate Challenge Workout

– The FVT Team

Top 4 Beginner Kettlebell Exercises

I was making a few tweaks / updates to my Beginner’s Guide to Kettlebell Training course (BTW – if you don’t have a copy yet – you can get it FREE for the next few days, here), and I ran across the article below.

I originally published this on EzineArticles.com in October of 2008 … almost 9 years ago!

MAN how time flies.

This particular article was viewed over 15,000 times in the first few months, and was really the first piece I did that got significant traction.

From this article came my kettlebell blog, then kettlebell email newsletter, then my current suite of online kettlebell courses and coaching programs …

You could say that this article was the start of it all!

I wanted to share it with you though because I think it’s great info for folks getting started with kettlebells.

And if you’ve never seen it – it’s new to you! ????

Hope it helps.

And don’t forget to pick up your copy of my Beginner’s Guide to KB Training while it’s up for free the next few days!

=> Beginner’s Guide to Kettlebell Training

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Top 4 Beginner Kettlebell Exercises

Kettlebells are an awesome training tool for strength, flexibility, and endurance. They are incredibly versatile and the amount of different exercises we can do with them is vast – but which exercises are best for beginners trying to learn the basics? Here is an outline of my top 4 kettlebell exercises for beginners.

Note that all of these exercises can be done with one kettlebell – that’s all you need to get started!

1.) The Sumo Deadlift

A great exercise for the legs, hips, core, and back. It’s also key to learn this one before moving on to the swing.

With the kettlebell between your feet, start the movement by pulling the hips back. Imagine there is a wall behind you and you’re tapping it with your hips.

You should feel a nice stretch in the back of the legs at the bottom of the movement. Grab the KB with both hands and stand up with it. That’s one rep.

2.) The Swing

The beginning of this movement should be nearly identical to the Sumo Deadlift. Now, instead of simply picking the weight up, snap the hips (like you’re jumping) and let the kettlebell swing up to about chest level.

This is a totally lower body – driven movement. If you’re doing it right, you should feel the hams ‘load up’ at the bottom of the move, and the weight should float for second at the top.

Keep the arms relaxed and the shoulders down and back!

3.) The 1/2 Get Up

Start lying on the floor with the KB at shoulder level. Pull it into the body, roll over to your back, and press the weight in front of your chest, kind of like you’re doing a dumbell bench press.

‘Punch’ the weight up towards the ceiling while pivoting on the opposite elbow. The same leg as arm is up and should be bent at this point with the heel planted on the ground. Come up until the arm on the ground is straight, and then simply reverse the movement. That’s one rep.

The 1/2 Get Up is another great beginner kettlebell exercise. Next comes the Front Squat.

4.) The Front Squat

Holding the KB by the horns with both hands, perform a squat. Keep the chest up and shoulders down and back! And remember to sit back – and keep the knees behind the toes.

Learn these basic four beginner kettlebell exercises before you move on to more advanced ones. They can be done by themselves in sequence, for 2-3 sets of 12-15 reps each, for a great total body workout, or ‘vertically loaded’ – done one after another with minimal rest – for a killer circuit.

These are just a few basic kettlebell drills to get you going; if you’d like to learn in more detail about how to perform these exercises, get some sample workouts, check out some great kettlebell training videos, and a whole lot more, check out my Beginner’s Guide to Kettlebell Training here:

=> Beginner’s Guide to Kettlebell Training