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

Looking for 14 …

Dear fellow resident of Sacramento, CA –

We are looking for 14 more people to work with in a new pilot program.

If YOU fit the following criteria:

– Live or work in a close proximity of our facility on 1530 X Street (Broadway Corridor, close to Tower Cafe)
– Are between the ages of 20 and 60
– Are serious about getting your health and fitness back on track
– Have a positive attitude and a willingness to work hard and do what it takes to get results
– Have availability in your schedule to work out with us at the studio three times per week, either early in the morning (6am), mid-morning (915am), afternoon / evening (5pm / 6pm), or on the weekend (Saturday mornings)
– Can follow our meal plan that shows you exactly how and what to eat to reach your goals

You are the PERFECT candidate for our new program … and I VERY confident we can help!!

This is a 14 day program where you’ll work closely with us as we help you get a jump start on your fitness goals in the New Year. It includes 3x per week workouts at our facility, a copy of our Performance Nutrition Meal Plan, before and after body comp assessment, and more.

The cost for the program is $99 – NOT cheap, but also a FANTASTIC value for what you get – and a great way to “Test Drive” our regular program before you commit for the longer term.

We know that the results you’re going to experience are going to be so powerful, that a certain percentage of folks will want to continue training with us after the initial 14 days. That’s why we’re doing this pilot program.

Apply using the link below:

=> FVT 14 Day Jump Start

And look forward to hearing from you!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Restorative Yoga @ FVT

You are already training hard and consistently in your boot camp and / or personal training workouts.

You are increasing your strength, getting leaner by the day, and making huge improvements in your overall fitness level.

But you KNOW 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!

Our Restorative Yoga program is the perfect solution.

This program is SPECIFICALLY designed to compliment what we do at FVT.

In Restorative Yoga, we work on opening up the hips, shoulders, and other areas that can take a beating with hard training and kettlebell lifting … and we also work on the mental focus and relaxation benefits that yoga provides.

These 60 minute sessions are held at 6pm on Wednesday nights at our studio on 1530 X Street. We will be also be adding an additional weekly class time – Sundays at 8am – for the month of February on a trial basis.

Much like our regular training sessions, these yoga sessions can be scaled to meet the needs of any fitness and flexibility level.

Becky Jensen RYT 200 is your instructor. Becky is a yoga teacher based here in Sacramento, CA. She studied yoga with the Yandara Yoga Institute and is registered with the Internationally recognized Yoga Alliance.

For the FVT Restorative Yoga progam, you have the option of pre-paying for 5 classes at a time … which is $60, and is good for 60 days from the date of the first class used … or you can do a single class at any time for $15. Cash or check ONLY please.

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.

Thanks – and hope to see you soon at a Restorative Yoga session!

– The FVT Team

New Look for ForestVanceTraining.com!

ForestVanceTraining.com has a new look!

Check it out:

https://wordpress-551394-2308741.cloudwaysapps.com

Be sure to watch the new “FVT Success Stories” video on the front page – it’s FREAKING AWESOME!!!!!!

Hopefully, the site should be easier to navigate as well.

Thanks – talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

January 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

Can’t Do Pull Ups? Here’s How to Get There!

If you can’t do pull ups (yet), today’s video is going to show you how to get there.

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!

Watch the video below, and learn:

— 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!

=> Can’t Do Pull Ups? Here’s How to Get There!

Train hard, talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We want to PERSONALLY help you improve your pull ups – and reach ALL of your fitness goals – in 2017!

If you’re considering giving FVT a try, it all starts with our 14 Day Jump Start program.

This program is designed specifically to get you rapid results – and to take our program for a “Test Drive” and see if it’s a good fit for what you are looking to accomplish.

We have you fill out an application to make sure that you are a good fit.

But if you qualify, you’ll get:

– 3 workouts per week for 2 weeks (6 total)
– A copy of our 14 day Rapid Fat Loss meal plan
– Before / after body comp assessment
– Full support of the FVT Team to help you jump start your fitness

It’s a great way to give us a try and see if we can help you reach your goals in 2017.

Apply now at the link below:

FVT 14 Day Test Drive

Thanks! –

– Forest Vance
Owner, FVT Boot Camp and Personal Training