February 2017 Challenge Workout + Results

We just wrapped up out FVT challenge workout for February!

 

Here’s the workout in case you missed it:

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February 2017 FVT Challenge Workout

– 12 push ups (toes for men / knees for women)
– 3 one arm KB squat to press per side (16k for men / 8k for women)
– 5 burpees
– 10 hanging leg raises
– 7 one arm KB swings per side (24k for men / 16k for women)
– 5 burpees
– 12 inverted rows

Do 5 rounds of the sequence above as fast as possible.

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And the Results:

Women:

SY 15:16

DP 15:30

PK 16:00

KE 17:20

SK 17:20

NG 17:45

MT 18:26

JV 18:50

JM 18:53

JD 18:53

CH 19:40

GS 19:50

GK (3.5) 20:50

AS (3) 20:50

RK 21:16

PS 24:33

NG Modified

Men:

KP 14:20

GH 17:13

AW 18:57

CB 18:58

DV 19:16

KE 19;24

BP 19:30

OR 19:38

JM 20:18

PK 20:40

DW 20:48

PP 21:16

MM 23:53

DH 24:30

DM 4

RA 4

Great work everyone! Till next time –

– FVT Team

 

This exercise burns 20 calories per minute!

A recent American Council on Exercise (ACE) study found that the average person can burn 400 calories in just 20 minutes with a kettlebell.

That’s an amazing 20 calories a minute, or the equivalent of running a six-minute mile!

While kettlebell training is getting more popular by the day, and many local fitness “experts” use kettlebells in their workouts – the VAST majority are NOT teaching their clients how to use them safely and effectively.

But don’t let that intimidate you! With proper instruction, you can learn how to safely train with kettlebells to reach your fitness goals quickly and easily. You see, at FVT Boot Camp and Personal Training, KBs are our SPECIALTY. We’ve helped thousands of men and women in the Sacramento area transform their bodies and lives since 2008 with the power of kettlebell training.

Check out the video below for crash course in how to perform the kettlebell swing from Forest, owner of FVT:

https://youtu.be/k5obeWKKwC8

But if you are serious about learning how to use KBs, there is no replacement for in-person instruction

That’s why you’re invited to our upcoming “Try a Kettlebell Boot Camp” day on Thursday, February 9th.

You can register using the link below:

=> FVT Try a Kettlebell Boot Camp Day

This is the perfect opportunity if you’ve been wanting to try our program.

It’s a great chance for current clients to bring a friend, family member, co-worker, etc. in to check out a workout.

And if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again , this is perfect for you, too.

If you’d like to attend this special event on Thursday, February 9th at 6pm, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10004557/

2 – Fill out the requested info and pay the $17 registration fee to reserve your spot. (Cost of our on-going group training / boot camp program varies depending on times per week and length of agreement, but averages $17 per session. We are running this event as PART OF a regular workout at our facility – so your registration fee is paid in fairness to our existing clients, AND to ensure that you are serious and committed to showing up!)

Space is limited (we are running this Try a Kettlebell Boot Camp event at one of our regularly scheduled workout times, which means we only have room for 20 attendees TOTAL) so if you’d like a spot, make sure to get signed up quick!

Click here to go to the sign up page => http://nanacast.com/vp/10004557/

Look forward to seeing you there!

– The FVT Team

Try a Kettlebell Boot Camp at FVT

Would you like to try a kettlebell boot camp at FVT?

We’ve helped thousands of men and women in the Sacramento area transform their bodies and lives since 2008 with the power of kettlebell training – and we want YOU to be our next success story!

That’s why you’re invited to our upcoming “Try a Kettlebell Boot Camp” day.

You can register using the link below:

=> FVT Try a Kettlebell Boot Camp Day

And join us on Thursday, February 9th for a fat-blasting, lean-muscle-building, energy-boosting kettlebell boot camp session.

This is the perfect opportunity if you’ve been wanting to try our program.

It’s a great chance for current clients to bring a friend, family member, co-worker, etc. in to check out a workout.

And if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again , this is perfect for you, too.

If you’d like to attend this Bring-A-Buddy Boot Camp event on Thursday, February 9th at 6pm, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10004557/

2 – Fill out the requested info and pay the $17 registration fee to reserve your spot. (Cost of our on-going group training / boot camp program varies depending on times per week and length of agreement, but averages $17 per session. We are running this event as PART OF a regular workout at our facility – so your registration fee is paid in fairness to our existing clients, AND to ensure that you are serious and committed to showing up!)

Space is limited (we are running this Try a Kettlebell Boot Camp event at one of our regularly scheduled workout times, which means we only have room for 20 attendees TOTAL) so if you’d like a spot, make sure to get signed up quick!

Click here to go to the sign up page => http://nanacast.com/vp/10004557/

Look forward to seeing you there!

– The FVT Team

Can anyone do yoga?

In the past few months we have held a restorative yoga class here at FVT, there have been plenty of clients who have enjoyed the active recovery, healing both mind and body. Many might feel hesitation to try it out – especially if they have never done yoga before. Often the question of “Who is yoga for?” comes up.

The answer? Everyone!

You need a little “yin” to your high-intensity “yang”. Recovery work and stretching can get put on the back burner … but you are WELL aware of how valuable these things could be to you, and the benefits that they could provide! In this series – led by Becky Jensen RYT 200 – we will take it slow, easy, and never ask you to take your body anywhere it doesn’t want to go.

Yoga is about self acceptance. Flexibility is a byproduct of yoga practice. There is no competition, no where to “go” with it. We turn inward and learn to sense our body’s cues on a deeper level, to accept where we are with a pose today, and challenge ourselves to stay with it. Usually, it’s more about the strength of mind, which will exponentially increase with yoga practice.

Taking the competitive element out of yoga drastically drops the level of intimidation for a newcomer looking to restore and recover after an FVT workout. All movements and postures are sequenced to be done with your bootcamp workouts in mind, so your shoulders, hips, hamstrings, and low back will reap the rewards of long lengthening holds that will balance the entire body, aid in increasing range of motion, build flexibility and help prevent injury.

We are now adding a second restorative yoga class to our weekly schedule – in addition to the Wednesday 6pm class, we will also offer a Sunday morning class at 8am! With two yoga sessions available, it will be a great time to start practicing and restoring your body with Yin yoga.

You will be able to sign up to reserve your spot for these classes on mind body, and can pay when you arrive to the studio. Drop in price is $15, or buy a 5 class pass for $60.

Starting in February – when we add the new class time – we will also offer options to add 1 or 2x per week yoga on an on-going basis to your existing membership. If this is something you are interested in doing, let us know, and we can discuss details.

We look forward to seeing you there!

– FVT Team

 

Find Your Why

The last couple of weeks have been some of the craziest of my life.

A little over a week ago, a very close family member passed.

Then, just a few days later, we welcomed our second child into the world.

It’s been a time of intense sadness, happiness, and everything in between.

I also have been thinking about a lot of things.

What an amazing person my grandmother was. How many things I learned from her, and how grateful I am to have had her in my life.

The joy and awe of a new life coming into the world. How grateful I am that my new daughter and wife both are happy and healthy. And all of the wonderful times we have ahead as a family.

I also have reflected a lot on what’s truly important to me in this short time on the earth. One of the things l’ve thought about a lot is how important good health is.

To be there for family .. as children, as they grow, and later in life ..

To reach my lifetime goal of helping five million people around the world change their lives with better health and fitness ..

To be able to experience things and travel ..

Just to truly live life to its fullest ..

All requires good health.

Being clear on all of these things, and thinking about my goals and the big picture as often as I can – makes getting up for that early workout, making good food choices, and all the hard work that goes into taking care of my body a NON NEGOTIABLE.

And so my message to you today is to do the same.

Take the time to find your WHY behind what you do, when it comes to your health and fitness goals.

It could be THE most important thing you ever do!

Train hard, talk soon –

– Forest Vance
ForestVanceTraining.com
ForestVance.com

Why Yoga?

Why add yoga to your workout schedule?


Yoga is a tool that works best when practiced as consistently and as often as possible, since we are lengthening muscles, ligaments and connective tissue, and this takes time and — you guessed it, practice!

As some FVT yoga students have said it best, the benefits of yoga are immediate i.e feeling less sore after bootcamp and being able to -finally- touch our toes! However, the truly remarkable differences in one’s body start to show up after consistent practice 2+ sessions per week after 3-4 weeks or so.

Those who practice regularly notice big changes such as lower blood pressure, better sleep, less hip and joint pain even after a hard workout, deeper focus in boot camp, less impulsive eating habits, and eventually, a balanced body, more flexible spine, and wow- even flexible hamstrings!

Our client Minnie T. had some things to say about our restorative yoga class:

“I workout out 3-4 times a week, I also have an autoimmune disease. Over the years I’ve played and tried many sports and activities, along the way I’ve broken a few bones and torn some connective tissue, and that catches up.

I was needing and ready to try a yoga class that would quiet the stress of the day and that would help repair some of the damage that occurs to my connective tissue during boot camp. Yin was the answer!

It is calming, and you are perfect at whatever level of the pose you can do. It calms, energizes and helps me keep moving forward. It’s easy to come to: we know each other so the hesitation or intimidation feeling is not there, it’s convenient and Becky is just amazing!”

Minnie is just one of our FVT yogis that are enjoying the benefits of our restorative yin class. Try out either the Wednesday evening, or our new Sunday morning class and start to feel not only the physical benefits but also the strength of mind, which will exponentially increase with yoga practice.

Come drop in for a class for $15, or buy a 5 class pass for $60. We look forward to seeing you there!

-FVT Team

(follow-along video) Slow Flow Deep Stretch Yoga – 30 Minutes

FVT Restorative Yin Yoga has been in full swing since Summer. It has been a great active recovery for those who are rocking out our kettlebell and bodyweight workouts in the gym. Many who have tried our Restorative Yoga class were actually yoga beginners, and are now showing up every week!

This video from a YouTube yogini gives a great introduction to what a slow flow gentle yoga class is like! Give it a go! We might move a little faster than her in some parts and slower in others, but it will be easy going to follow along with:

We are starting up a second Restorative Yoga Class on Sunday mornings! This will be a perfect class for those unable to attend our Wednesday evening class. Not to mention it will be the perfect way to ease into your Sunday – and kick off your week!

You can sign up for these classes in the mindbody system as you would for any other workout. The cost is $15 per single session, or $60 if you’d like to prepay for 5 classes at a time – cash or check only.

Our Sunday class will begin Sunday, February 5th at 8am in the Semi-Private room at FVT. We look forward to seeing you there!

-FVT Team

Bring-A-Buddy Boot Camp – Monday, January 23rd @ 6pm

We have a Bring-A-Buddy Boot Camp event scheduled for Monday, January 23rd at 6pm – and this is your official invitation to join us!

This is great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

Also, if you’re just curious and would like to check out one of our boot camps … or if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again … this is another perfect opportunity!

If you’d like to attend this Bring-A-Buddy Boot Camp event on Monday, January 23rd at 6pm, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10004486/

2 – Fill out the requested info and pay the $17 registration fee to reserve your spot. (Cost of our on-going group training / boot camp program varies depending on times per week and length of agreement, but averages $17 per session. We are running this event as PART OF a regular workout at our facility – so your registration fee is paid in fairness to our existing clients, AND to ensure that you are serious and committed to showing up!)

Current clients AND “buddies” / new clients / etc PLEASE REGISTER INDIVIDUALLY, so we have an accurate list of who will be attending.

Space is limited (we are running this Bring-A-Buddy event at one of our regularly scheduled Boot Camp times, which means we only have room for 20 attendees TOTAL) so if you’d like a spot, make sure to get signed up quick!

Click here to go to the sign up page => http://nanacast.com/vp/10004486/

Look forward to seeing you there!

– The FVT Team