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

‘Bells and Beer at FVT – April 26th @ 6pm

As our way of saying THANK YOU for being a loyal FVT client …

To have FUN …

To give you an EASY way to bring in your friends, family and co-workers to experience a workout and potentially sign up for our program …

We are putting on a ‘Bells and Beer Event at FVT on Wednesday, April 26th @ 6pm!

HOWEVER – we are going to limit registration for this event to a relatively small number of folks, 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

Your FR.EE Beginner’s Guide to Kettlebell Training!

Click the link below to get your Beginner’s Guide to Kettlebell Training – 100% FREE!

http://bit.ly/2og9mMI

Inside, you’ll discover:

  1. The basics of safe and effective KB training – so that you can start using kettlebells to burn fat, build lean muscle, and shoot your conditioning levels through the roof … starting TODAY!
  2. Video walk-thrus of each exercise – so that your swings, Turkish get ups, and goblet squats are performed with PERFECT form, safely and effectively
  3. A beginner KB workout – you’ll learn how to put everything together into a short, effective fat-burning and lean muscle – building single ‘bell training session

Click the link below to get it 100% FREE for a limited time:

http://bit.ly/2og9mMI

Thanks, and enjoy! –

– Forest Vance
Master of Science Human Movement
Certified Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com

PS – Do you know someone who might benefit from my Beginner’s Guide to Kettlebell Training? Feel free to share. In fact, please do! 🙂

FVT Yoga Program – Exciting Improvements

Exciting news!

We are making some improvements to the FVT Yoga Program that will make it more accessible to all clients!

Details copied below.

We invite you in for a class, and look forward to seeing you soon! 🙂

– The FVT Team

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ATTN: FVT Yoga Program – Changes Effective 3.28.17

1 – Yoga classes will be one in the same as boot camp workouts – in terms of payment / cost / billing / tracking – moving forward, effective 3.28.2017. (All sessions paid for previously will be honored and can be used in previously agreed-upon length of time).

2 – Exceptions will be non-FVT members, and a tiny group of long – time clients grandfathered in on the “unlimited” boot camp program. These individuals can still drop in to single classes for a cost of $15, or purchase a package of 5 sessions for a cost of $60, which needs to be used in 8 weeks.

IF – Eat Stop Eat method – my results so far

I have been following the Eat Stop Eat method of intermittent fasting called Eat Stop Eat for the last two weeks.

(We are going to be giving this as an option in your meal planning for our upcoming 28 Day Rapid Fat Loss Challenge, so I thought it was only right that I at least test it myself, and give you the full report!)

Here is an overview of the Eat Stop Eat protocol (I recommend you purchase THAT book if you really want to learn all about it, and how it works):

— Fast 1-2x per week for 20-24 hours.
— Consume as little as possible during your fast. Calorie – free beverages such as tea, black coffee, water are encouraged during the fast.
— EAT on the days you’re not fasting – do NOT “diet” on your eating days!
— A ROUGH guide is to eat ~ 2000 calories (women) and ~ 2500 calories (men) on all other, non-fasting days of the week.
— Shoot for approx 100 grams of protein per day.
— Weight train 2-5x per week to maintain muscle while you lose fat.

So far, my #1 take-away is that fasting is a very effective way to to create a calorie defict, and lose body fat. (I was down 6.5 pounds by noon of this last Tuesday, my 3rd fast day – not all fat obviously, but still!)

2x per week, although more challenging, seems like it would be ideal for more rapid weight loss, and 1x per week more to maintain – which I will probably continue to do after this initial “test”.

It IS a little painful. You DO get hungry. A little low energy. A tad iritable. But for me personally, I’d rather go all-out for a couple of days per week, and then eat more normally, and generally healthy … but not stress about every single calorie, on the other days.

And as strange as it sounds, I think it’s a nice break from eating, and all that goes along with it. It saves time. It helps you apprecaite that you have more or less an endless supply of food, and how lucky you are to have that.

At the end of the day, if you want to drop body fat, you need to eat less, and move more. It’s the ONLY scientifically proven way to lose weight, and keep it off!

HOWEVER – there are different approaches to this end goal that are going to work better, for different people. Nutrition is HIGHLY individualized – and you have to find what is going to work for YOU!

If you want to give it a try:

Pick up a copy of Eat Stop Eat => Eat Stop Eat

and / or

Sign up for our upcoming 28 Day Fat Loss Challenge => Sun’s Out Guns Out Challenge

And I look forward to hearing how it goes for you!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Intermittent Fasting – SOGO Protocol Overview

Due to popular demand, there will be a NEW Intermittent Fasting option in the “2.0” version of the Performance Nutrition Diet (the meal plan we use in our 28 Day Rapid Fat Loss Challenges at FVT.)

Here is an overview of the protocol. (It is taken directly from Eat Stop Eat – and I recommend you purchase THAT book if you really want to learn all about it, and how it works):

— Fast 1-2x per week for 20-24 hours.
— Consume as little as possible during your fast. Calorie – free beverages such as tea, black coffe, water are encouraged during the fast.
— EAT on the days you’re not fasting – do NOT “diet” on your eating days!
— A ROUGH guide is to eat ~ 2000 calories (women) and ~ 2500 calories (men) on all other, non-fasting days of the week
— Shoot for approx 100 grams of protein per day
— Weight train 2-5x per week to maintain muscle while you lose fat

Again – this is an OVERVIEW of the approach, and leaves out a lot of details.

If it sounds interesting to you, I recommend that you:

1) Pick up the Eat Stop Eat book, and read / listen to it (use THIS link to get it for $10)

2) Register for the FVT for the Sun’s Out Guns Out Challenge using the link below, go thru it with the group, have that extra step of accountability and motivation, AND qualify for cash $$ prizes!

=> FVT 28 Day Sun’s Out Guns Out Rapid Fat Loss Challenge

Rock on – train hard – talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Sun’s Out Guns Out – NEW Intermittent Fasting Option


Exciting news!

I am working on the “2.0” version of the FVT Performance Nutrition Diet ..

.. and due to popular demand, there will be a NEW Intermittent Fasting option.

(The Performance Nutrition Diet is the meal plan we use in our 28 Day Rapid Fat Loss Challenges.)

If you are not familiar with Intermittent Fasting, I have written two articles on the topic on the ForestVance.com blog over the last few days – check them out at the links below:

http://forestvance.com/2017/03/eat-stop-eat-how-it-works/

http://forestvance.com/2017/03/eat-stop-eat-how-it-works-part-2/

Also check out this video from actor and former pro football player Terry Crews on how he used Intermittent Fasting to stay lean and strong:

http://www.businessinsider.com/terry-crews-intermittent-fasting-fit-shape-autophagy-diet-exercise-netflix-2017-2

That’s it for now – exciting stuff, wanted to post a quick update!

If you’d like to join us for our upcoming 28 Day Sun’s Out Guns Out Rapid Fat Loss Challenge, click HERE to sign up.

And of course, as always, if you have any questions, let me know – I am here to help!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training