I will be co-hosting the workshop with my bodyweight training expert friend Dennis Heenan.
I will be teaching the kettlebell portion of the workshop – where we’ll cover all the basics of safe and effective kettlebell training …
And Dennis will be teaching intermediate and advanced bodyweight training techniques … everything from pistol squats to one arm push ups to handstands to muscle ups.
You’re also going to get some free bonus training courses from each of us when you sign up …
I’m going to teach a bonus “Add 50 Pounds to Your Deadlift in 30 Minutes” seminar at lunch time that you’ll get to attend FREE with your registration …
And we’re even going to treat everyone who attends to a free beer at the end of the day!
It’s going to be a BLAST.
And GREAT prep if you’re considering doing the Tactical Strength Challenge we’re hosting on April 23rd as well.
You’ll get the best price if you sign up ASAP – registration bumps up as people buy – so check it out and reserve your spot at the link below:
Are you coming to the ‘Bells and Beer event next Weds, February 24th at 6pm?
This is the final boot camp for our Rapid Fat Loss Challengers … but whether you are participating in the Challenge or not, you are HIGHLY encouraged to attend … and bring friends, family members, and co-workers!
It is free for you and any buddies you’d like to bring along. (Attendance is capped at 30.)
We will announce the winners of the Challenge … get an awesome kettlebell workout … and you can also bring a beer (or beverage of your choice) to enjoy afterwards!
If you plan on attending, please let us know here:
My workout this morning was a little tougher than usual for some reason.
But, I am a big believer in the idea that the days when you are a little tired, when you aren’t at the top of your game, when you don’t really feel like training – those are the days that count the MOST.
So I sucked it up and got it done! 🙂
See, the days that you are EXCITED to train, are the EASIEST. And the fact is, most people – especially if you’re a person reading this message! – can get inspired and motivated to work out, at least time to time.
But the times when you DON’T feel like training, when you DON’T feel like showing up to a scheduled workout, etc – THOSE are the times that REALLY count, when it comes to the consistency you need to make continual progress towards your goals.
Ok. Let’s get into the abs workout I promised before I get too off track.
I actually did the circuit below at the end of my workout today. You can do it any time, any place, using just your own bodyweight. Check it out:
PPS – Now you can also get awesome results, even if you’re NOT in the local Sacramento area … we’re partnering with other fitness experts to bring you the latest and greatest HOME – based workout programs, at a great discount. Check out this week’s special offer – the Specforce Abs system – at the link below:
Got a brand NEW FVT Challenge Workout for you this month.
Here’s what it looks like:
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— 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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We’ll be doing this workout both Monday and Tuesday at all boot camps.
Good luck – times will be posted at the end of the week!
– Forest Vance
Owner, FVT Boot Camp and Personal Training
PS – We will be hosting an “Ultimate Hybrid Training” workshop at FVT next month … we’ll be teaching kettlebell training, intermediate / advanced bodyweight techniques, and possibly even some bonus basic barbell instruction.
Stay tuned for details – registration will be opening very soon!
We are hosting a Tactical Strength Challenge on April 23rd at FVT.
I am excited!
The tactical strength challenge consists of:
— A maximum deadlift
— A maximum number of pull-ups
— Maximum repetitions of the kettlebell snatch in five minutes
It is an event organized by StrongFirst, and facilities host it all around the world, all in the same day.
Then, participants get ranked and scored based on how they do compared to everyone else that is competing in the challenge.
Fun times.
When it comes to training for the challenge, what we are doing is naturally a combination of barbell lifting, bodyweight training, and kettlebell exercise.
For example, the “Tactical Strength” workout I have planned for this afternoon looks like this:
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Turkish get ups – start with zero resistance, work up to a 28 or 32 kg ‘bell … do four reps per side total, switching sides each rep
Deadlifts – work up to two hard sets of eight … I am doing the same cycle outlined in my Basement Badass course … three weeks of 8’s + one deload week, three weeks of 5’s + one deload week, three weeks of 3’s + deload week … then max! … I am going for 325 today for two sets of eight.
My goal is to hit a 500 pound deadlift, which would be a new PR!
Pull up ladders – one rep (rest thirty seconds) two reps (rest fourty five seconds) three reps (rest sixty seconds) / repeat
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Obviously I have other lifts and different types of training scheduled for the other days of the week too …
If YOU are looking to prep for the Tactical Strength Challenge … or, you just want the all-around strength, fat loss, and fitness benefits that training with the combination of barbells, kettlebells, and bodyweight provides … I suggest one of two things:
1 – If you want to go all in, and are prepared to make some serious progress in a short amount of time, let me help you personally – contact me HERE if you are local and are looking to train at our facility, or go HERE to to learn about my Elite Online Coaching program.
2 – Get a copy of my Basement Badass program and follow it to a ‘T’ for the next 12 weeks – you’ll learn the basic barbell and kettlebell lifts, as well as the basic bodyweight training moves, and you’ll end up strong, lean, and jacked in the process:
If you’re looking to sign up for the Tactical Strength Challenge itself – at our facility, or any host facility around the world – you can do that at the link below:
Just finished up on a webinar for our 28 Day Rapid Fat Loss Challengers.
In one section of the presentation, I covered some of the most common mistakes people make when doing a diet program like the one we’re following.
Ended up getting a lot of positive feedback on this part, and on one of the mistakes in particular – so thought I would share it with you here …
One of the MOST common mistakes people make when doing a diet program is …
Eating too LITTLE!
See, what a lot of people do is cut their calories DRASTICALLY when starting a new diet program.
And while this DOES work in the short term, there is no doubt about that …
In the long run, it actually damages your metabolism.
And, it’s REALLY hard to stick with … because even if you’re losing weight rapidly, if you’re starving all the time, eventually you have to go back to “normal” … and that’s when you end up gaining all the weight back 🙁
When you eat this way, you end up being able to eat a lot MORE in food volume that you probably think you can … being pretty much full all the time … and still getting awesome, LONG term weight loss results!
Now, you can’t currently sign up for the Challenge and get this meal plan, because registration is now officially closed.
But, you can get the diet plan as part of my 30 Day Abs Challenge program, which I’ve put up on a special sale for the next few days. Learn more at the link below:
Bottom line, eating too little is an often overlooked, but CRITICAL, dieting mistake that you must avoid.
Eating in the style described in today’s message will go a long way towards making sure you can eat basically as much as you like, and still be able to lose weight.
Rock on!
– Forest
PS – Check out what a sample day of the Performance Nutrition Diet looks like here:
PPPS – We are having our best month ever at FVT, and I am feeling in a generous and giving mood … might put a couple more of my products on sale for you this weekend … stay tuned! 🙂
** Important to note that the actual PORTIONS are going to vary depending on the individual (use the guide linked to above to calculate your specific intake requirements) **
28 Day Rapid Fat Loss Meal Plan (sample day)
Breakfast (730am)
– egg(s)
– veggies (spinach etc)
– piece(s) of fruit
– 12 oz coffee
Lunch (1130am)
– big salad w LOTS various veggies, chicken breast, olive oil + vinegar dressing
– iced tea
Snack (3pm)
– almonds
– baby carrots
– 16 oz water
Dinner (630pm)
– beef
– pinto beans
– avocado
– sauteed bell peppers and onions
– 5 oz (medium – size glass) red wine
Additional Notes
– Log your food every day using MyFitnessPal so you can track your progress.
– Drink 1/2 your body weight in oz of water per day
– About once per week (three times during the challenge), have a “cheat” day and eat whatever you want (within reason)
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Hope that helps!
Of course, you can use that meal planning template whether you decide to join us for the Challenge or not – and see some great fat loss results!
BUT … if you want the FULL meal plan … along with the motivation, accountability, and social support that goes along with joining a group of like-minded people working towards a common goal … then …
