Blog | FVT - Part 121

Dragon Pose – the Antidote for Prolonged Sitting?

We are SO excited to be continuing our 6pm Wednesday night yoga classes at FVT.

Today we have a short article from our instructor Becky on how to do the Dragon pose – a GREAT move, called by some the “antidote” for prolonged sitting, and also the perfect compliment for all the hard training we do at FVT.

Enjoy!

In a training schedule filled with squats, kettlebell swings and burpees, we can start to notice how stiffness in the hips and the back of the legs can get in the way of our progress in these movements. With restorative/ yin yoga at FVT, we target these areas in particular with poses that start to open the hip flexors and the hamstrings, groin, quads and glutes, supercharging those areas for bootcamp!

One pose in particular that you can try at home in preparation for FVT’s restorative/ yin yoga class is the Dragon pose. This is a deep hip and groin opener that gets right into the joint and stretches the back leg hip flexors and quadriceps. It can even help with sciatica!

THE DRAGON POSE

Getting Into the Pose:

— Begin either on hands and knees or in Down Dog.

— Step one foot between the hands.

— Walk the front foot forward until the knee is right above the heel.

— Slide the back knee backward as far as you can.

— Keep the hands on either side of the front foot.

Alternatives & Options:

— If the back knee is uncomfortable, place a blanket under it, rest the shin on a bolster, or tuck the toes under and lift the leg off the floor.

— If the ankle is uncomfortable, place a blanket underneath or raise the knee by putting a bolster under the shin.

— Stay here for 2-5 minutes each leg, start slow, working up in minutes over time.

— No rush! Yoga is not a competition… Even with yourself! Be ok with where you are at!

Coming Out of the Pose:

— Move your hands to Down Dog position, move the back knee forward a bit, tuck the back toes under, and with a nice groan, step back to Down Dog.

In our restorative/ yin yoga class at FVT, we will learn this dragon pose and all of its numerous variations that get deep into those joints that need this TLC so badly… and more!

Sweat, recharge, repeat
FVT RESTORATIVE/ YIN YOGA summer series
Wednesdays 6pm @ FVT

– Becky Jensen, RYT 200

Wednesday Night Yoga @ FVT

The 2016 Summer Yoga Series @ FVT was a great success!

Huge THANKS to all who came out.

Based on the great turnout and feedback, here’s the plan moving forward:

— We are going to keep the weekly yoga class @ FVT going on Wednesdays at 6pm, on an on-going basis.
— You will have the option of pre-paying for 5 classes at a time … which will be $60, and will be good for 60 days from the date of the first class used … or you can do a single class at any time for $15.
— As the word spreads, attendance grows, etc, we will work to add another class on a weekend day as well.

We think that this system will provide maximum flexibility for to stay involved with the yoga program at FVT, and still make it work with your existing boot camp schedule.

There will be NO yoga this Wednesday at 6pm. We will re-start regular classes NEXT Wednesday the 20th at 6pm.

We will set this up in the Mindbody system, and you will sign up for it like you would any other training session.

Last thing – payment for yoga will be cash or check ONLY. Sorry for any inconvenience this causes – but we need to keep things simple with this one. Pay when you get the chance if you’d like to continue – next time you’re in to the studio, etc – to reserve your spot.

Thanks – and hope to see ya on July 20th at 6pm!

– The FVT Team

July 2016 Challenge Workout

The beginning of the month means 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. We rotate through three different Challenge workouts over the course of the year, and each one is scored or timed in some way.

This month, we have our Band Challenge Workout – check it out:

2016 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.

And The Results…

NEW Grey Band Earners:

Arlen O.

Sheryl Y.

Leanne K.

Gabrielle K.

NEW Black Band Earners:

Brad P.

David W.

Gina M.

NEW Multi-colored Band Earners:

Lilia K.

Zeb B.

Keep up the great work everyone!

‘ till next time –

– The FVT Team

Meet Leanne

Our team members take great pride in being part of the FVT family, helping men and women in the Sacramento area become fitter and stronger versions of themselves.

We all have different backgrounds, and are all a vital part of keeping the motivating and encouraging atmosphere alive at the gym.

And now you’ll have the opportunity to get to know each one of us a little better in the Team FVT Showcase Series we have planned for the next few weeks.

First up is our awesome coach Leanne!

Leanne fell in love with fitness in 2000. After relocating to California from the East coast, she joined a gym to meet new people and to learn more about fitness . Leanne hired a personal trainer and lost 25lbs in 12 weeks, that’s when her fitness addiction started. She decided to become certified in personal training and hasn’t looked back since.

She has been a stay at home mom for the last 10 years but fitness has always been a top priority. She has competed in the NPC bikini division and holds a certification with the National Academy of Sports Medicine.

Her passion for fitness has kept her motivated and driven and she is eager to share her experience and tips to change lives here at FVT!

Get to know Leanne: Fun Facts

— If she hadn’t become a trainer, Leanne would have pursued a career as a dancer. Not hard to believe after seeing her always dancing while leading a workout at FVT!

— When it comes to movies, Leanne’s favorite genre is horror films

— She spends the rest of her spare time chasing around her two kids, ages 12 and 7.

Come take a boot camp workout with Leanne today!

“Hybrid” Elite Coaching (new service offering @ FVT!)

We have been running the “FVT Elite Coaching” program via an ONLINE / DISTANCE ONLY format for the last 18 months or so …

I am now VERY excited to announce that we have tested, tweaked, and refined this program to the MAX … and we are offering a new, “hybrid” version at the studio.

This is PERFECT for people who:

— Travel frequently and can’t commit to regular workouts at the studio – but still want all the benefits FVT training programs can provide

— Are most interested in getting a PLAN to follow … having that accountability and those regular check – ins with a trainer … but would prefer to do most of their workouts on their own

— Want to gain muscle and / or strength with an individualized lifting plan that they can follow on their own between boot camp sessions they are already doing at the studio

— Want to spend private, focused time with us on a regular basis to discuss nutrition and / or training advice, that is specific and individualized to THEIR needs

We are calling it “Hybrid” Elite Coaching because it COMBINES an in-person element … where we meet in-person regularly to check in, do a body fat test, and walk through your workout / nutrition plan for the month … and then we use our killer online system to log your workouts and meals, and keep you on track between sessions.

If you are interested, just contact us HERE. I will give you more details, and we can go from there to see if it’s right for you.

And FYI, spots are limited. We don’t have a ton of availability for this particular program. So if you want in, please do get back with me asap so we can figure out if it’s a good fit.

Thanks so much, have a great day –

– Forest

FVT Kettlebell Bootcamp Workout (sample day)

Got a FVT kettlebell bootcamp workout for you today.

This will give you a great idea of what we do at FVT.

You can also crank this workout on your own at home / in the park / anywhere really (although it’s not quite the same as getting coached through it at a fast pace, as being around a group of other like-minded, positive people, etc)

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!!

Watch the video of this workout here:

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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, join us on June 25th for our boot camp to support the Alzheimer’s Association by registering now, HERE.

Thanks, train hard, and talk soon –

– The FVT Team

Meet Kris

Alzheimer’s disease affects over 5 million people, with most of them being age 65 and older.

Kris was only 46 when she was diagnosed with Alzheimer’s disease. This not only altered her daily life, but also brought worry and sadness to her loved ones.

Since there is currently no cure for Alzheimer’s, some may feel like the initial diagnosis means it’s the end. However many like Kris have hope for a cure and rely on the Alzheimer’s Association’s resources – many of them are offered for free – as a source of support.

Read Kris’s story HERE

There are countless stories just like Kris of people whose lives were drastically changed by Alzheimer’s disease.

The fight for a cure continues on, and the Alzheimer’s Association relies on donations to provide all the services they provide at little to no cost.

We here at FVT are hosting a Charity Boot Camp to raise funds for the Alzheimer’s Association on Saturday, June 25th.

This is the perfect way to get involved, get a good workout in, and support a great cause!

http://www.forestvancetraining.com/fvt-alzheimers-association-charity-boot-camp-bbq-2016

At 10 am June 25th we will meet at our gym located at 1530 X Street for a 45 minute fat blasting boot camp, followed by a BBQ in the parking lot.

Donations will be accepted and will help get us that much closer to a cure!

Thanks – and look forward to seeing you there!

– The FVT Team

FVT / Alzheimer’s Association Charity Boot Camp BBQ – Saturday, June 25th

On Saturday, June 25th at 10am, we’re coming together for a special Charity Boot Camp BBQ event to benefit the Alzheimer’s Association – and we need your help!

http://bit.ly/1taICeB

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!

Then, after the workout, we’ll set up a couple of grill in the parking lot and hang out for a fun summer time BBQ!