Blog | FVT - Part 113

March 2017 Challenge Workout

2 spots remain at Early Bird Pricing for the May 6th CORE Kettlebell Workshop @ FVT. You’ll learn my FULL KB training system to increase client retention, stimulate referrals, differentiate yourself from the competition and get SERIOUS results. Info and save your spot here:

=> CORE Kettlebell Workshop – May 6th, 2017 @ FVT

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A big mistake a lot of folks make who are training for general, “aesthetic”-based fitness goals like fat loss, muscle gain, etc. – is that they set zero performance-based targets.

So – let’s say your main goal is fat loss. Your biggest measurement of progress should be your weight, body fat %, measurements, etc., for sure. But setting performance-based goals for yourself should be a key part of the process as well. You need a way to see if you are getting stronger and making progress in your workout program.

HOWEVER – being specific, and knowing the best way to measure your workout progress, can be tricky. You know that, for example, doing swings with a given weight is getting easier – but are you really getting stronger/getting in better cardio shape/etc.?

Well, we use kettlebell challenge workouts for this exact purpose at my Sacramento, CA boot camp.

Challenge workouts, done somewhat infrequently (every two to four weeks), are a great way to test yourself both physically and mentally, and see how your overall fitness level is progressing.

And I got one for you today that you are going to love!

Read the workout overview. Watch the video. Give it a go. And let us know how you do –

March 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:

20 swings
20 push ups
10 squats
10 burpees

To sum up, kettlebell challenge workouts are an awesome way to test yourself both mentally and physically, and see how your overall fitness level is progressing. The workout we’ve covered in today’s article is a great one to get you started. Give it a go, and let us know how you do.

– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com

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=> CORE Kettlebell Workshop – May 6th, 2017 @ FVT

Sun’s Out – Guns Out Challenge

It’s been quite the rainy season in Sacramento this year.

And we’ve needed it!

But spring is around the corner. We’ve had some beautiful weather over the last few days. And everyone is thinking about getting ready for summer ..

That’s why we came up with this:

Sun’s Out – Guns Out Challenge

Will you be joining us?

This is an 8 week Challenge program designed specifically to help you get lean, strong, and summer ready.

It’s for current FVT clients, past clients, friends, family, co-workers, and ANYONE who has a positive attitude and is ready to work hard towards their training goals.

We kick off on Monday, March 20th at 6pm. We’ll do a special Challenge workout on day one to see where you stand, and to set some goals to work on for the end.

Your Challenge will be to train for and perform at a special Challenge Workout event on Saturday, May 20th.

Check out what the actual workout will consist of:

Sun’s Out – Guns Out Challenge

EVERYONE is encouraged to participate. There will of course be some friendly competition – but ultimately it’s the event you’re training for and looking to do your best that is going to be the motivation you need to get into shape for the summer.

You’ll get a special edition sleeveless “Sun’s Out Guns Out” shirt included with your regisration, as well as a special “prep pack” of materials to help you prepare properly for the training.

OPTION A – for current clients, who are happy with their current training plan, and ONLY want to register for the kick-off workout, Challenge event, and shirt – $49 – CLICK HERE TO SIGN UP NOW

OPTION B – for new clients, OR current clients who want to kick up their training a notch for the next 8 weeks in preparation for the summer season – includes kick-off workout, Challenge event, sleeveless shirt AND 12 additional boot camp OR 6 additional semi -private workouts that can be used at any time over the 8 week training period – $199 – CLICK HERE TO SIGN UP NOW

Enjoy the nice weather this weekend, and talk soon! –

– Forest

Suns Out Guns Out Challenge is LIVE!

Okay – registration for the 2017 Suns Out Guns Out Challenge is LIVE!

http://bit.ly/2mL9wYo

This is an 8 week Challenge program designed to get you lean, strong, and summer ready.

It’s for current FVT clients, past clients, friends, family, co-workers, and ANYONE who has a positive attitude and is ready to work hard towards their training goals.

Details and reserve your spot now at the link below:

http://bit.ly/2mL9wYo

Thanks! –

– The FVT Team

PS – We are limiting registration for this event to 30 participants total. Based on initial interest we expect spots to fill extremely fast. If you want in, please reserve your spot ASAP:

http://bit.ly/2mL9wYo

[video training] How to Get to Where You Can Do a Pull Up

Pulling your entire bodyweight over a bar, for a lot of folks, can seem like an insurmountable task.

But pull ups are important! They are one of the best indicators of total body fitness. If you are a woman and you can do a few pull ups … or if you are a man and you can do 10 or more … you probably have a solid bodyweight-to-strength ratio, relatively low level of bodyfat, and good overall level of fitness.

They are a great way to train your upper body pulling muscles … as well as the core and the total body!

That’s why I created this video for you.

In it, I cover:

— The difference between a pull up and a chin up .. and which one is easier
— What “counts” as a legit pull up or chin up rep
— The PROPER way to do a jumping or assisted pull up or chin up
— The PROPER way to do a band-assisted pull up or chin up
— How to work to full, unassisted pull ups / chins ups – and beyond!

Check it out:

Got some killer info coming your way over the next few days on how to gain muscle with bodyweight only training. It’s one of my favorite topics, so I’m pumped. Stay tuned!

– Forest Vance
ForestVance.com
ForestVanceTraining.com

[new video] 3 Tips to Make Burpees Easier

One of the performance standards our clients have to hit at FVT to earn one of our coveted multi-colored wrist bands is to do 20 burpees in one minute.

It’s a tough, but also do-able goal – and our clients love having targets like this to work towards and measure their progress over time.

Now most of our new clients have done burpees at some point – but they are making a few small mistakes that are causing the exercise to be MUCH harder than it should.

So here are our three top tips to make burpees faster, safer, and more effective:

We have a special guest for today’s video – Master FVT Trainer, Chris Baad – to demo these tips!

Tip #1 – Get your hands underneath your shoulders as you lower to the floor and push back up.

This is the safest and most efficient way to do the exercise. It will help you do more reps, faster, as well as save your shoulders in the long run.

Tip #2 – Get ALL the way down to the ground on EVERY rep.

This standardizes the movement, so you can move through a consistent range of motion and gauge your performance over time.

Tip #3 – Keep the hips high for more efficiency.

Avoid dropping all the way into a squat with your hips during the exercise. Instead, think of it more as a hip hinge.

There you have three simple – but POWERFUL – tips for faster, safer,
more effective burpees!

If you found these tips useful, be sure to check out:

http://forestvance.com (Forest’s personal blog – training tips, free workouts, and much more)

https://wordpress-551394-2308741.cloudwaysapps.com (Home of FVT Boot Camp and Personal Training in Sacramento, CA)

14 Day Test Drive

Check out the new sinage at our gym! (make sure your images are turned on)

You see, for the past 7+ years, when people have been interested in our boot camp, the process has been for me to personally meet with them one-on-one … have a sit down meeting to go over goals … and go through a sample workout …

But more and more, we are getting requests to try a few of our ACTUAL boot camp workouts, to see what the program is like …

Which is totally understandable!

If you are going to be doing a GROUP program, you want to TRY it first!.

I get it.

For our personal training services, I still feel that the intro / one-on-one meeting is best …

But for our boot camps, we are in the process of tweaking and improving our approach.

So moving forward, we are running a “14 Day Test Drive” program at FVT with prospective new clients.

This is for NEW or AT LEAST 6 MONTHS INACTIVE clients … who fit the following criteria … and are ready to CHALLENGE themselves to get back in shape, and get their health back on track this summer:

— Have between 10 and 30 pounds to lose
— Will commit to working out 45 minutes per day, 3 days per week for the next 14 days
— Can follow our meal plan that will teach you how and what to eat

If you are SERIOUS about this – we would love to hear from you!

Please inquire using the link below:

FVT 14 Day Test Drive

And we will get back to you within 24 hours.

Look forward to hearing from you!

And have a great day –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

CORE Kettlebell Workshop Registration is LIVE!

Okay, CORE Kettlebell Workshop Registration is LIVE!

We are a holding a special event on Saturday, May 6th, 2017 @ FVT in Sacramento, CA. I will be teaching my full CORE Kettlebell System – the top secret “playbook” we use to run our kettlebell – based program at FVT.

>From the way we warm our clients up, to the exact workouts we take them through on a daily basis, to the monthly Challenge system we use to keep them motivated and coming back for more, to the special “finisher” sequences we use to end each workout – EVERYTHING will be covered in this workshop.

PLUS – IF you complete the pre-event study materials, successfully make it through the day itself and pass the testing – you’ll be officially licensed to teach the CORE Kettlebell System.

The 1st 5 people to register get the “Early Bird” discount, so sign up now to reserve your spot at the lowest possible price:

=> CORE Kettlebell Workshop @ FVT

Look forward to seeing you there! –

– Forest Vance
Master of Science, Human Movement
Master Kettlebell Instructor
ForestVance.com

PS – The 1st 5 people to register get the “Early Bird” discount, so sign up now to reserve your spot at the lowest possible price:

=> CORE Kettlebell Workshop @ FVT