8 Week Underground Fat Destroyer Challenge

UDF Challenge

We are considering doing a 8 week Underground Fat Destroyer Challenge to kick off 2017.

Would you be interested?

You’d be working out at the studio throughout the 8 weeks (we’d have pricing options both for existing and new clients) – using our signature “underground” kettlebell / bodyweight – based training methods –

We’d also work with the group extensively on both the diet and mindset.

Our 28 Day Rapid Fat Loss Challenges have been great – but we are thinking of going a little longer, and working with each participant even more intensively, to get even BETTER results.

This would be a SERIOUS program, designed to help you make HUGE progress in the first two months of 2017!

Now we are NOT taking sign ups yet.

I just want to gauge interest.

Bu let me know.

And if we get enough replies, we’ll get things together and get registration open so that you can reserve your spot ASAP and get things rolling right away in the New Year.

Thanks – hope you’re having a great week!

– Forest

5 Minute No Crunches Ab Workout

There is a LOT of research out there indicating that crunches and sit ups are are a bad idea.

It could also be argued that many fit people have done them for years without a problem – and that in moderation, they’re perfectly fine.

At the end of the day, the jury is still out. My current position is that there are safer and more effective alternatives to crunches and sit ups for working the abs.

And so today, I have a new 5 minute no crunches ab workout for you to add to your repertoire!

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5 Minute No Crunches Ab Workout

You’ll start off with a high plank.

Hold for 20 seconds.

Then, transition RIGHT into the opposite arm / opposite hip touch.

Do this for 20 seconds.

The last move in the sequence is a cross body mountain climber. Transition immediately into this exercise, and hold for 20 seconds as well.

Rest about 30 seconds when you’re done, and repeat the rotation two more times for a total of three rounds.

Watch the video for a breakdown of the workout and for more coaching cues / tips on the exercises:

There you have a very simple – but very effective! – no crunches, no sit ups, no equipment required ab workout you can do anywhere in about five minutes.

Try it, and let me know how it goes.

Thanks for watching, and see you next time –

– Forest Vance
ForestVance.com

Meet David!

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David is coming up on his one year Anniversary at FVT.

In the last 10 months, he’s dropped 34 pounds and 11.3% body fat.

He’s also lost 5 inches off his waist … has more than tripled the amount of push ups he can do … has gone from ZERO pull ups, to easily doing 5 … and so much more …

And that’s why I’m so excited to share his story with you today!

Let’s get right into it –

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Before FVT

David was a ski racer in college.

Years ago, he was in top shape.

But with a family, a busy career, and all the other obligations that go with being an adult … he had less and less time for himself.

And his heath was suffering because of it.

His energy was low.

He had nagging aches and pains.

And he had gone from a 34 to a 36 waist, and was approaching a 38.

David told me that the fact that he was going to have to once again go up to the next bigger pants size, was what truly motivated him to say “enough is enough!” – and take action to make a change.

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Reservations

David was ready to rock, and was excited to start with our program!

But he was also not without a little hesitation.

He had never done group workouts before. And having been out of the regular exercise routine for a while, he was also nervous that he might not be able to perform.

But he told told himself that he would commit to our boot camp for one month to start, and would see what happened.

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Getting Started

After the first workout, David was hooked!

“It was fun and challenging, I felt like I worked harder in 45 minutes than in the 2 hour runs I used to do.”

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Results

David started in January of 2016 at 215 pounds.

He weighed in at the beginning of November 2016 at 181.

He started at 23% body fat.

He’s now at 11.7%.

He could barely do 5 burpees when he started without having to take a break … and now he can crank out 20+ in 60 seconds.

He’s gone from 10 push ups with not-so-great form, to 30+ perfect ones, without stopping.

David is now stronger, happier, and has changed his life for the better … and he continues to work towards new fitness goals in 2017 at FVT.

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Advice to YOU

We asked David if he could lend some advice to anyone who is thinking about starting their fitness journey at FVT. Here’s what he had to say:

“Figure out the days and times each week that you’re going to be able to work out consistently, and stick to those. Commit to it, and show up! Diet is HUGE, and played an important part in my success. Track your food using a program like MyFitnessPal. The community aspect is also great for accountability and keeping you involved and sticking to your program.”

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Congrats on your success David!

We are honored to have you as a client at FVT, and as a friend!

Keep up the hard work, and we can’t wait to see what you accomplish in 2017.

– Forest Vance
Owner, FVT Boot Camp and Personal Training

FVT Black Friday Sale

Okay – the FVT Black Friday Sale is LIVE!

=> FVT Black Friday Sale

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!!

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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.

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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:

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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.

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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