7 Tips for Better Burpees + Obstacle Course Registration Closing Soon

Our Spartan Training Program kicks off next Tuesday at 6pm!

(Details and register here if you want to grab one of the last few remaining spots => https://www.forestvancetraining.com/2016/08/fvt-obstacle-course-race-training-program-sign-up-starting-now.html)

One of the things you end up doing a LOT of in these races is burpees.

And we also do a lot of burpees at FVT Boot Camp.

So that’s why we thought it would be helpful and good timing to share seven tips to improve your burpees:

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7 Tips for Better Burpees

1 – Keep your hips up HIGH when coming up from burpee, not in squat position.

2 – Warm up hamstrings before; inchworm into up/down dog stretch. This will increase flexibility in those tight muscles to improve burpee efficiency (also can prevent lower back strain).

3 – Widen stance, if muscles are still tight to help too.

4 – Make sure your chest + thighs are hitting the floor each rep.

5 – Get a full body extension at the top (the clap will help if you reach up to clap).

6 – Land flat on your feet (this will happen more easily when you have your hips up high).

7 – Position your hands between your knees (not outside of them) to avoid slamming your knees on the ground. This will also keep your arms close to your body to reduce risk of straining your shoulders during the push up.

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Hope those burpee tips help.

Try ’em at your next work, and see if they help!

Train hard, talk soon –

– The FVT Team

September 2016 Challenge Workout and Results

We wrapped up another Challenge last week! These are a great opportunity to push yourself and see your improvement from the last time. Check out the workout and results below:

September 2016 Challenge Workout:

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– Work off of 30 second time intervals, “beat the clock” – style
– Continue through the workout until no longer possible … the total # of rounds 100% completed is your score
– Regular push ups for men, knee push ups for women
– 24k kettlebell for men, 16k kettlebell for women

First round =

2 swings
2 push ups
1 squat
1 burpee

Second round =

4 swings
4 push ups
2 squats
2 burpees

Continue in this fashion until no longer possible, climbing the ladder … MAX score is:

20 swings
20 push ups
10 squats
10 burpees

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And the Results:

Men:

KP 10

ZB 9

RM 8

PP 8

IL 8

DM 7

DW 7

PK 7

DV 7

BP 7

JM 7

MP 6

Women:

DP 10

CH 8

AC 8

JD 8

LK 8

BC 8

MT 8

CL 7

JL 7

AL 7

LK 7

JM 7

KS 7

MG 6

SY 6

GK 5

PT 5

 

Awesome work everyone!

Till next time-

– FVT Team

 

Healthy Breakfast Ideas: 3 Simple Meals for Busy Mornings

healthy breakfast ideas

In an ideal world, we’d have all the time we wanted to prepare and savor a healthy breakfast, every morning of the week.

But for most of us – barring weekends and holidays – breakfast is usually more of a rush.

Problem is, when you’re really trying to dial it in, the typical fast breakfast fare of cold cereal or granola bars doesn’t cut it.

So what to do?

Here are 3 simple healthy breakfast ideas for busy mornings:

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Healthy Breakfast Ideas: 3 Simple Meals for Busy Mornings

1 – Hard Boiled Egg(s) + Apple(s) + Almonds

Prepare 6 or 12 hard boiled eggs at the beginning of the week. Have an egg or two, an apple, and a small handful of almonds – and you’re set for an awesome day!

2 – (blended drink) Hemp Protein + Strawberries + Banana + Flax Seed Oil

Here’s another fast breakfast that will get you the nice balance of protein, carbs and healthy fats that you need.

3 – Coconut Yogurt + Cashews + Kiwi

Dairy-free, covers all your nutritional bases … and you still get your creamy morning treat

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Start your day with one of those healthy breakfast ideas, and your day will be off to an amazing start.

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Certified Fitness Nutrition Coach

PS – We’re putting together a NEW “recipe book” – with LOTS more meal ideas like these – that everyone who signs up for our upcoming 28 Day Rapid Fat Loss Challenge will get.

The Challenge starts NEXT MONDAY the 12th if you want in.

Details and reserve your spot here:

=> https://www.forestvancetraining.com/2016/09/28-day-rapid-fat-loss-challenge-registration-is-live-2.html

Labor Day Bodyweight Bootcamp Workout

It’s Labor Day.

That’s why we kicked it off with some HARD WORK!

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But since you missed this morning’s workout at FVT – and you’re probably training at home instead – I’m going to bring the gym to YOU.

All you need is about 20 minutes to get it done:

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Labor Day Bodyweight Bootcamp Workout

Set your timer for 40 seconds on / 20 seconds off. You’ll do as many reps as you can of each exercise in 40 seconds, rest for 20 between moves (and 60 between rounds), and complete the full circuit three times:

— skater hops
— close push ups
— swing lunges
— recline row
— burpee
— cross body mountain climber

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Crank that one today – or ANY time – to burn some fat, build some lean muscle, and skyrocket your metabolism.

And keep training hard! –

– Forest Vance
Owner, FVT Boot Camp
Certified Personal Trainer
ForestVance.com

PS – We will be accepting applications for the FVT Elite Coaching program later this week.

This is where we work together one-on-one to help you reach your fitness goals.

It’s all done via distance format – so if you’re committed to making it happen, this program is open to folks anywhere in the world.

Keep an eye on your email inbox if you’re interested.

28 Day Rapid Fat Loss Challenge Registration is LIVE!

Real-Women-Do-Pull-Ups

Exciting news – registration for our upcoming 28 Day Rapid Fat Loss Challenge is LIVE!

Official kick-off is Monday, September 12th at 6pm.

We’ll do a boot camp workout together as a group, as well as an intro / general overview of how the Challenge will work, and our starting weight and body fat measurements.

You’ll get a copy of the FVT 28 Day Rapid Fat Loss Meal Plan and Workout Guide with your registration – we’ll give you a specific workout and meal plan to follow for the next 28 days.

No guessing anymore – just follow the plan as we outline it for you and look forward to 5, 10, even 15 or more pounds of weight loss over the next 28 days!

You’ll get access to a our private Facebook group where you’ll be able to interact with other folks here who are participating in the challenge, share things like healthy recipes, get your questions answered and more.

We’ll do our final weigh in / body fat measurements on Monday, October 10th at 6pm … and wrap things up with a special “Bells and Beers” event on Wednesday, October 12th at 6pm.

At the “Bells and Beers” event, we’ll announce the Challenge winners … get in a special kettlebell boot camp workout … and hang out afterwards at the studio to enjoy a beer with friends!

LAST – BUT MAYBE MOST IMPORTANTLY! – first, second, and third prize individual winners will get $300, $200, and $100 respectively.

Ready to sign up?

Awesome!

CURRENT FVT CLIENTS – as in, you are currently signed up for a training program and you are working out at the studio – sign up using the link below (registration fee goes towards admin costs and prize $$ pot):

http://nanacast.com/vp/10003803/

NEW / IN-ACTIVE CLIENTS – as in, you’ve never worked out with us, or you’ve trained with us at some point in the past, but are not currently – fill out the application below, we’ll review to make sure we are a good fit and can help you reach your goals, and will get back to you ASAP:

https://forestvance.wufoo.com/forms/q1p2k5zy1h17awb/

Let’s do this!!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – Forgot to mention – there IS one catch 🙂

To make this the BEST possible experience for everyone … and to make sure that everyone gets the MOST attention during the Challenge, and the BEST possible results … we are limiting registration to 30 clients TOTAL, and 10 NEW clients only.

So if it’s something you’re serious about, let connect ASAP so we can make sure to get you a spot!

FVT Obstacle Course Training – Updates + Spots Filling Fast!

mud run ice bath

Three quick updates on our upcoming Obstacle Course Training Program:

1 – Training will be starting on Tuesday, Sept 20th at 6pm, and running every Tuesday at 6pm for the next 7 weeks leading up to the event.

NOT Sept 27th as I originally announced.

I looked at the calendar wrong when planning the dates, my mistake.

Sorry for any inconvenience!

2 – Spots are filling quick! I am surprised as we opened registration for this one earlier than we normally would … but the original thought was to sign up 12 participants max for this training … and we are already at 7.

There are also several folks who have expressed interest in signing up but have not done so yet … so please be sure to do so when you can if you’d like to ensure you get a spot!

Details and sign up here => FVT Obstacle Course Race Training Program

3 – Spots are also filling for the actual event itself as well.

I will not post details here … but if you are seriously interested, contact me directly, and I’ll let you know exactly which race to sign up for / start time / team name / etc.

Any other questions? Let me know – I’m happy to help.

Can’t wait. Let’s do this!

– Forest

3 Tips to Dominate Your Upcoming Obstacle Course Race

obstacleracepic5

Since we are gearing up for another FVT Obstacle Course Race training program, we thought we’d share some tips to help you be at your best for your upcoming race.

Let’s get right into it –

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3 Tips to Dominate Your Upcoming Obstacle Course Race

1- Do Interval Training

This is an event where you’re not going to be sustaining the same pace for an extended period of time. For example you might be going fast, then you’ll do an obstacle, then you might be walking through mud, then running fast again. The point is that your intensity is going to vary. The best way to train for this is doing interval training. Interval training is basically alternating the intensity levels during a workout.

A very simple way to do interval training is to go for a 20-25 minute run. Start with your 5 minute warm up. Most people listen to music while running so for the length of the first song pick up the pace a little. Then for the next song slow down to a slow jog. Alternate back and forth for the duration of your run then do a 5 minute cool down and you have a very basic but effective interval workout.

2- Practice Carrying Objects

During your event you may have to carry different objects like heavy logs, or even people if there is a partner carry obstacle. A simple and helpful way to prepare for this is by doing an overhead walk. You can use a kettlebell or a dumbbell, just pick a heavy weight that you are able to press overhead. Start by pressing the weight overhead and locking your elbows out. Biceps should stay even with your ears as you practice walking around the room with your weight locked out over your head.

Another exercise you can try is the farmer’s walk. Again you can use kettlebells or dumbbells but the weight should be a little heavier for this one. You’ll be holding a weight in each hand and keeping your arms down by your side. Practice walking for distance with this one, walk around the room several times or around the house or building.

3- Run

Mud runs these days range anywhere from three miles to over ten miles. So your running should certainly be specific to the event you’re training for. Just make sure you’re conditioning yourself and working up to longer runs with some type of program. Don’t just show up on race day and expect to run 10 miles if you haven’t been training. Even though the events are broken up with obstacles and it’s not usually continuous running, your body still needs to be conditioned to the impact and the distance.

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We recently opened registration for another obstacle course race training program.

The event we will be prepping for is on Sunday, November 13th, and is in the Sacramento area.

It is 3-5 miles and includes 20-23 obstacles, such as:

– climbing over walls
– carrying sandbags / buckets of rocks / etc up hills
– crawling in the mud and under barbed wire
– swinging from monkey bars

We will be training together for it as a team as well.

The training will be held on 8 consecutive Tuesday nights at 6 pm, starting on September 27th.

The workouts themselves will be a step up from our regular boot camps in terms of intensity etc – and will be 60 minutes instead of the standard 45.

We will focus specifically on preparing for the event – running outside, working on our pull ups and upper body strength, and doing specific drills to prep us for race day.

We will also get special T shirts made for everyone who participates in the training.

And we are also going to throw in a free copy of my “20 Tips to Crush your Next Mud Run” report – tips and tricks to make sure you are prepared to survive – and THRIVE! – on race day.

If you are ready to sign up and make it happen, you can do so starting now at the link below – the cost for the training is a single payment of $159 or two payments (spaced 30 days apart) of $87.

(one payment of $159) http://nanacast.com/vp/10003669/

(two pay option) http://nanacast.com/vp/10003671/

We hope you can join us as we get ready to crush out next obstacle course race!

– The FVT Team