“Lunch + Learn” with Forest – Help Your Staff Become Healthier!

ATTN SACRAMENTO!

Could this be a fit for your place of work?

“4 Minute Fat Loss at Work” Lunch and Learn program – presented by former pro football player and local gym owner Forest Vance – designed to help your staff become healthier, and learn how to make time to workout.

This program is a good way to teach people how to understand what kind of workouts burn the most fat, and how to live a healthier life in general.

Here’s how it works…

We’ll select a day where your staff can take a collective lunch break. (All we need is about 30-45 minutes). I’ll come over to your place of work and educate you and your staff on:

– Lessons I learned from my personal weight loss efforts, when I lost 64 pounds in 7 months
– Why interval training is superior to traditional cardio methods
– How even with only four minutes a day – and the RIGHT approach – one can make positive changes!

Then I’ll take your staff through a metabolism-boosting four minute body weight – based cardio workout.

And – this could be the best part – I will also provide a healthy lunch, FREE of charge!!

The reason(s) I’m doing this are –

1) to help folks realize their fitness goals here in our community
2) spread the word about the FVT name
3) get some practice public speaking!

This is totally free for your workplace and staff. And I don’t sell anything. It’s just great content to help out folks in our community – and if anyone decides they want to learn more about ,my fitness programs, then I’ll give them my contact info, and we can follow up after the event.

To set up a Lunch and Learn at YOUR place of business for you and your staff, contact Forest HERE or call 916.273.9366.

How They Lost 25.2 Pounds in 28 Days

Congrats to our Suns Out Guns Out Challenge winners!

Eric Z (1st), Noelle G (2nd), and Pam S (3rd), all knocked it out of the park.

Between the three of them, they lost a combined total of 25.2 pounds over the last 28 days!

How did they do it?

Here’s what Eric said were some of the keys to his success:

And interestingly, the others took slightly different approaches – fasting, extra cardio, or simply focusing on eating less, and working out more …

The big take-away, if you’re looking to get similar results, is to find an approach that works for YOU, to eat less and move more.

That’s what it comes down to at the end of the day, if you’re looking to lose body fat.

You need to eat less calories than you are now, and/or burn more calories than you are now, and do that CONSISTENTLY, and for a PERIOD OF TIME, to get weight loss results.

There are so many different approaches that can work.

I like to thing that OURS at FVT is one of the best!

But ultimately, you must find what YOU like, what YOU can stick to – and when you find it, keep it up.

Congrats again to our winners, and here’s to getting your guns out this summer!

– Forest and the FVT Team

PS – Want our help with reaching your goals? Reply to this message and let me know!

[video] Kettlebell – Burpee Bonanza

This workout is one of my favorites.

It can be done as a finisher at the end of your regular strength workout, OR as a short, stand-alone training session in itself.

All you’ll need to do it is a single KB.

Check it out:

Kettlebell – Burpee Bonanza

(5) KB sumo deadlift
(5) squat thrust
(10) two hand KB swing
(5) burpee, no push up
(5 R, 5L) one hand kb swing
(5) burpee with push up
(10) hand to hand KB swing
(5) burpee with two push ups

Do one to three rounds total!

Enjoy!

– Forest and the FVT Team

Katherine Heigl, Matthew McConaughey + Kettlebells

Katherine Heigl said:

“I was probably in the best shape of my life for Knocked Up, but I hated going to the gym.

I’ve now found a woman who teaches kettlebell classes. It’s a mix of cardio and weight training, but I only do it for 20 minutes twice a week, and it’s changed my body shape.”

Matthew McConaughey uses kettlebells in his workouts too, and the dude is solid muscle!

So – are YOU using kettlebells to help you reach your fitness goals?

If you want results like Katherine and Matthew, you definitely should be.

As you know, FVT is the go-to facility for KB training in the Sacramento area.

And we have a special event scheduled for April 26th where you can come experience a kettlebell workout, for FREE!

Simply use the link below to register now – but do it quick, because we’re almost full:

try a KB workout at FVT => April 26th ‘Bells, Beers and Buddies Boot Camp

Look forward to meeting and working with you!

– Forest and the FVT Team

Ultimate Challenge Workout 2017 Registration is LIVE!

Okay – registration for the FVT Ultimate Challenge Workout 2017 is LIVE!

=> FVT Ultimate Challenge Workout 2017

This is to help you get in top shape for summer, AND to support the Alzheimer’s Association.

But, if you want to get your free T shirt, you have to register by the April 30th deadline:

=> FVT Ultimate Challenge Workout 2017

Look forward to seeing you there!

– Forest Vance and the FVT Team

FVT Ultimate Challenge Workout – Saturday, June 24th

To help you get your fitness goals in time for 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. From feats of strength like pull ups and pressing heavy KBs, to running a 5k, to everything in between.

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

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

We’ll have more details, and will be officially opening registration, very soon … but for now, save the date on your calendar: Saturday, June 24th, 2017.

Look forward to seeing you there!

– The FVT Team

PS – You’ll have two options when registration opens, so that people of ALL fitness levels can participate – FULL or HALF Challenge Workout.

Stay tuned for details!

Beer – the New Recovery Drink?

A study done in 2013 at Granada University in Spain found that beer can help re-hydrate the body after a workout better than water or Gatorade.

The study took a group of students, and asked them to work out until their body temp reached 104 degrees. Then, half of the group was given beer, and the other half water.

The hydration effect in those who drank beer was “slightly better”.

Another benefit, according to researchers who did the study, is that the carbonation in beer helps to quench thirst – and, that its carbohydrate content can help to replace lost calories.

That’s why you need to come to the ‘Bells and Beer Event at FVT on Wednesday, April 26th @ 6pm.

We’re putting on this special event as our way of saying THANK YOU for being a loyal FVT client .. to have FUN .. and to give you an easy way to bring your friends, family members, and co-workers to experience a workout, and potentially sign up for our program.

HOWEVER .. the event is 14 days away .. and 9 of the 20 available spots are officially accounted for!

So, if you’d like to reserve a spot, please do so ASAP:

=> April 26th ‘Bells and Beer at FVT

Look forward to seeing you there!

– The FVT Team

April 2017 Challenge Workout

It’s time for another FVT Challenge Workout!

It’s an opportunity to push yourself more than a usual boot camp, and is a great way to measure your improvement.

This month, we have our Band Challenge Workout – check it out:

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2017 FVT Band Challenge

** 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

Clcok will be set for 30 second intervals. On each interval, 10 swings will be performed. Rest period is the time between the 10 swings are finished and when the next 30 second interval starts. Repeat for a total of 10 rounds.

10 sets of two hand swings with prescribed weight listed above = grey band
5 sets on each side of one hand swings (alternating hands each set) with prescribed weight listed above = 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

Thighs and torso much touch the ground at the bottom of the movement. Full extension of the body – knees, hips, and upper body – as well as a jump and clap of the hands over head – must be completed at the top of each rep.

15 in one minute = grey
20 in one minute = black

2nd degree black band qualification

Individuals who successfully complete the black band will get the opportunity to qualify for a 2nd degree black band.

To get the 2nd degree black band, one rep of a strict overhead kettlebell press must be performed with an 18k (women) or 32k (men) kettlebell on each arm.

The kettlebell must be cleaned to the shoulder with one hand in smooth motion.

The kettlebell must come to a complete stop at the shoulder.

The hand of the pressing kettlebell must start under the chin.

There will be no bending of the knees or leaning to the side as the kettlebell is pressed overhead.

The kettlebell must come to a complete and controlled stop at the top of the movement.

The kettlebell must be lowered to the ground in a controlled fashion.

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There you have it! Another monthly challenge workout down. If you have done this Band Challenge before, try it again and see if you’ve improved. Great work to everyone who took the challenge this month!

– The FVT Team