Blog | FVT - Part 117

FVT Black Friday Sale

Okay – the FVT Black Friday Sale is LIVE!

We’ve got special deals for you to take advantage of, on:

– One on one PT sessions
– Our NEW “Total Nutrition Makeover” program
– Restorative Yoga 20 Class Pass
– Boot Camp Holiday Gift Card for Friends or Family
– The FVT ULTIMATE Fitness Package (save 50% on your fitness program in 2017!)

Check out the sale and order now at the link below:

=> FVT Black Friday Sale

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – You are going to LOVE the FVT Black Friday Sale!

FVT Kettlebell Bootcamp Workout

Got a workout for you to try today.

We have been getting a lot of questions from prospective new clients about our program – so this will give you a great idea of what we do at FVT.

(If you want to experience a workout like this yourself first-hand, come to our Charity Boot Camp this Saturday the 26th – details and reserve your spot here)

Check it out:

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FVT Kettlebell Bootcamp Workout

1 – Dynamic warm up / movement prep

– seal jack
– bodyweight squat
– easy push up
– leg swing

*Do each exercise for 20 seconds … rest for 10 seconds between moves … repeat circuit 2x

2 – Strength circuit

– inverted row
– push up with rotation
– KB or DB overhead press
– heavy resistance band curl

*Do each exercise for 30 seconds … rest for 15 seconds between moves … repeat circuit 3x

3 – Cardio conditioning

– burpee
– kettlebell swing

*Do 5 burpees, followed by 15 KB swings … without rest, go right into 8 burpees, followed by 20 KB swings … without rest, go right into 12 burpees, followed by 25 KB swings … then work your way back “down the ladder”, repeating sets 2, then 1 … do this entire sequence as fast as possible

4 – Finisher

– sprints

*Sprint 200 yards … rest for about as long as it took you to do the sprint … repeat 3x total, trying to maintain or beat your pace of the first sprint

5 – Flexibility

– static stretch 2-3 tight muscle groups, let your heart rate come down … and give yourself a hand for a job well done!!

There you have a typical FVT kettlebell bootcamp workout. Hope that gives you a better idea of exactly what we do at FVT.

And if you want to experience a workout like this yourself first-hand, be sure to attend our Charity Boot Camp this Saturday the 26th at 9am.

https://www.forestvancetraining.com/spca

Thanks! –

– The FVT Team

PS – Watch a video demo of how to do all the exercises in this workout here:

Sacramento SPCA Happy Tales – Meet Louis

On Saturday November 26th we will be hosting a charity boot camp benefiting the Sacramento SPCA.

The Sacramento SPCA is an open admission animal shelter, which means they accept animals that are surrendered to us regardless of health, age, breed or behavior. Open admission shelters play an essential role in providing care to the thousands of animals that would otherwise have no safe refuge.

The Sacramento SPCA has helped lots of furry friends find forever homes. In fact, over 1,000 pets were adopted so far in 2016. Read one of the Happy Tales below:

http://www.sspca.org/post/louis

Another 2,364 animals received life saving vaccines this past year alone. This is amazing, especially knowing many of these animals alternatives would have been euthanasia.

From 9 to 10 AM on Saturday, November 26th, we’ll be taking you through a butt kicking kettlebell and bodyweight – based boot camp workout. It’s a great “bonus” workout for the week if you’re already training with us consistently … and it’s also a great opportunity for friends, family, and co-workers of current clients, past clients looking to get back into the grove, or ANYONE looking to potentially start training at FVT … to come in and give one of our workouts a try!

Suggested donation is $15, but you can give as much or as little as you like. 100% of the contributions go towards the Sacramento SPCA.

Spots are limited! Be sure to sign up and reserve your spot today!

https://www.forestvancetraining.com/spca

– The FVT Team

November 2016 Nutrition Challenge

It can be difficult trying to maintain a fitness routine and a healthy balanced diet. With all the calorie counting, carb cutting, and other rules to dieting that many seem to follow, it can be overwhelming to someone just getting into it.

We want to make things simpler. Each month we will give you a new nutrition challenge to try out. They will be little things to modify or enhance your current diet, but as the months progress you’ll see just how many healthy habits you’ve formed.

This monthly challenge will be to consume half your body weight (in pounds) of water (in ounces).

For example, if you weigh 150 pounds, your goal is to drink 75 ounces of water per day.

There are seemingly endless benefits to drinking water:

— Increased energy

— Promotes weight loss

— Improves skin complexion

Many of us know these and all the other positives to drinking more H2O. Yet many of us have a hard time drinking enough water daily.

It may seem like a daunting task, but if you stick to it, you’ll feel the benefits of staying hydrated within the first week!

– FVT Team

November 2016 Challenge Workout + Results

We just wrapped up out FVT challenge workout for November!

Here’s the workout in case you missed it:

November 2016 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.

And the Results:

Women

HEB 15:13

DP 15:59

LK 19:08

CH 19:40

JR 19:49

SY 19:58

BC 20:45

AL 21:20

NG 21:29

JV 22:40

JM 22:55

AB 23:02

MG 23:22 modified

MH 24:25

ZG 28:34

AS 4/5

JS 3.5/5 modified

GK 4/5 modified

ECT 3.5/5

PT 2.5/5 modified

Men

ZB 13:04

KP 16:25

GH 16:29

DV 18:27

OR 18:54

MP 18:59

PP 19:27

DW 20:17

BP 20:26

KS 21:50

CB 22:00

PK 22:38

JM 22:43

DM 22:43

MS 23:00

OC 23:26

AW 26:24

JB 3.5/5

EZ 2/5 modified

Great work everyone! Till next time –

– FVT Team

Charity Workout Benefiting the Sac SPCA – Nov 26th @ 9am

We have a Charity Workout benefiting the Sacramento SPCA scheduled for Saturday, November 26th at FVT – and we’d love for you to join us!

Charity Workout Benefiting the Sac SPCA – Nov 26th @ 9am

Suggested donation is $15, but you can give as much or as little as you like. 100% of the contributions go towards the Sacramento SPCA.

We put on Charity events like these three to four times per year as a way to get together and give back to the local community, so your contribution and attendance at the event really means a lot.

After the event, if we have enough interest, we’ll head out for drinks and/or a quick bite to eat.

It will be a lot of fun … and you’ll feel good about participating, because you’ll be supporting a local charity.

The ONLY catch is … spots are limited! We have space for 30 folks TOPS at our studio for the workout – and they’re being taken fast. So if you want to ensure YOUR spot at the event, click the link below to get all the details and sign up now:

Charity Workout Benefiting the Sac SPCA – Nov 26th @ 9am

Look forward to seeing you November 26th at 9am!

– The FVT Team

FVT / SPCA Charity Boot Camp

On Saturday November 26th at 9 am, we are hosting a charity boot camp benefiting the Sacramento SPCA.

We’ll kick off with one of our signature FVT boot camp workouts. In this high intensity full body conditioning session, you’ll work every muscle in your body, blow torch body fat and build lean muscle – all in 45 minutes.

EVERYONE is welcome – current client or not – and is encouraged to attend!

Click the link below to sign up now (suggested donation is $15, but you can donate as much or as little as you like):

FVT / SPCA Charity Boot Camp

Thanks, look forward to seeing you there! –

– The FVT Team

Lizard Pose for Better Hip Mobility

An area of the body many people find tightness in is the hips.

The Lizard Pose is a great one to help!

Here is a demonstration of the Lizard Pose – along with some options to modify, to make it accessible for everyone:

This is one of the poses you might be see being done at one of our Restorative Yoga sessions, Wednesday nights at 6pm.

Here’s how FVT yoga instructor Becky Jensen explains the class:

“In our hour together, we RELAX while the muscles let go and the connective tissues of the body slowly lengthen. These long poses not only train us to learn to quiet the mind, but as we create space in the mind we also create lasting benefits of this practice such as greater range of motion, increased flexibility in less time, and time to reset the body back into its natural parasympathetic rhythms (as opposed to the all-day fight or flight stress response we can find ourselves in).”

Classes are $15 each or $60 for 5.

– FVT Team