Blog | FVT - Part 130

November 2015 Challenge Workout

November 2015 FVT Challenge Workout

– 20 KB swings (24k for men, 16k for women)
– 10 recline rows
– 5 KB presses / side (16k for men, 8k for women)
– 15 box jumps to approx 16 in box
– 12 walking lunges per side
– 7 burpees
– 15 push ups
– 7 hanging knee raises
– 30 jumping jacks

Do four rounds as fast as possible.

Notes:

– Use caution and good judgement when picking your weight for the swings and the presses. The weights are SUGGESTED, and a great goal to work towards … but you can certainly use a smaller weight if you are still working on your form or just getting started.

– The recline rows should be done in a totally horizontal-to-the-floor body position if possible

– Make sure to get all the way down and touch the ground on each burpee

Good luck! Results will be posted later this week.

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – Speaking of Challenge Workouts … the ULTIMATE Challenge Workout is coming back to FVT, and registration will be opening soon!

Here’s the “big idea” behind the FVT Ultimate Challenge Workout(s) –

— It’s an “ultimate” test of your overall fitness – strength, endurance, and much more. Everything from feats of strength like pull ups and pressing heavy KBs, to
running a 5k, to everything in between
— We will have a NEW “half” Challenge – which will include a 1 mile run/walk, and a single, approx 60 minute boot camp workout … in addition to the “full” version,
which will include a 5k run and TWO 60 minute boot camps
— The proceeds from your registration fee will go towards a local charity (this time around, we’re supporting the Sacramento SPCA)
— It’s for current members, their friends, family, co-workers, and anyone else who is up for the challenge
— We’ll hold the event at the FVT studio on X and 16th – and the surrounding areas – on a Saturday morning in early January 2016 (exact date and time TBA)
— We’ll also get together as a group for food, drink and fun after the Ultimate Challenge

Sound awesome? You bet it does!! Can’t wait – it’s going to be the best one yet!! 🙂

FVT Halloween Workout

Happy Thursday!

Halloween is right around the corner – can you believe it?

We have a couple of fun boot camp workouts planned for Saturday morning at the studio – don’t miss them!

Plus, we have a great costume picked out for our daughter … on the other hand, we will have a hard time topping last year’s! 🙂

I also wanted to do one “last call” for our personal training / semi private program(s).

We’ve been talking about these programs over the last couple of weeks here in
the email newsletter, on the website, on social media, etc … and the response has been great!

In fact, we don’t have much availability left to work with new personal training / semi private clients.

We can take probably one more person in our early morning “Lean and Jacked” program … two or three in our mid-morning “Functional Fitness” program … and probably two or three more private clients in the early morning and afternoon/evening hours.

So if YOU are interested in:

– Getting more individual and focused attention than a larger group enviornment would provide
– Working on YOUR specific needs and having workouts that are more customized to your goals
– Metally and physcially CHALLENGING yourself to overcome your current obstacles and become a STRONGER version of yourself

Reply to this message and let me know!

We will schedule a time to hop on a quick phone chat, talk a bit more about your goals, give you more info on our program to make sure it’s a great fit, and if all sounds good, schedule a complimentary “Test-a-Trainer” session at the studio from there.

Thanks – and Happy Halloween!!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Meet Amy!

Shout out today to FVT rockstar Amy L!

Amy is always positive and ready to train hard when she shows up to work out, and has gotten dramatically stronger, leaner, and more fit since we’ve started working together.

A few words from Amy:

“I have exercised regularly all my life (running, gym workouts, aerobics, tennis), but (Forest’s) boot camps are by far the BEST workouts I’ve ever had.

In 45 minutes just twice a week, I get a complete and effective workout with cardio and body weight exercises, as well as using kettlebells and other equipment.

I am now in my 50’s and in truly the best shape of my life, thanks to Forest and his skilled training staff!

I love the muscle definition in my arms and legs. Each workout is a challenge, and Forest and his trainers are excellent in ensuring my form is correct so I get the maximum results. I always look forward to working out here.”

Keep up the great work Amy!

– The FVT Team

Kettlebell Workout for Older Adults (50+)

I must say, I was a bit surprised at the response I got to the email I sent out last week about our “Functional Fitness” personal training / semi private program (a special program at FVT designed for folks in the 50 to 70 age range).

And it got me to thinking – a lot of the info I share with you is geared towards intermediate or even advanced kettlebell enthusiasts. And it is fantastic – provided that you are ready for it.

BUT – the problem is, sometimes folks are NOT ready for this type of training intensity … but they do it anyway. Then, they end up doing way too much, too soon … at BEST they don’t get all they could out of their kettlebell workouts, and at worst get a little (or a lot) injured … and they end up giving up, and swearing off kettlebells all together. And that is not good!

SO, I thought it would be good timing to share a kettlebell workout I created specifically for older adults. (This is actually very similar to a workout we did with one of our Functional Fitness private training clients last week.)

Now, don’t underestimate the how powerful this workout is, just because it is simple.

And also, this is actually a workout that our client had been working up to for a couple of months, so ideally you would work UP to this amount of volume of 1/2 get ups and deadlifts/swings slowly and progressively over a several week period.

Let’s get to it!

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Kettlebell Workout for Older Adults (50+)
sample from the FVT Functional Fitness Program

Warm Up

– Box Squat – 10-15 repetitions
– Hamstring/Hip Flexor Stretch Combo

Perform these two exercises back-to-back without rest; repeat the pair of warm-up movements twice without rest

Workout

– swing progression (sumo deadlift – 1/2 swing – full swing) – 15-20
– ‘Active Rest’- :30
– ½ OR foot sweep Turkish get up – 3 reps ea side
– ‘Active Rest’- :30

Continue this sequence non-stop for 18 minutes

Cool Down

5 minutes of static stretching – tight muscle groups only

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To sum up, kettlebells are a fantastic training tool for ALL age groups. But you have to know how to use them correctly, and “scale up” appropriately to the intensity level that is right for you. This workout is an example of a great way to do that.

Keep training hard –

– Forest Vance, MS, RKC II, Certified Corrective Exercise Specialist

PS – We have THREE more lots reserved over this week to do complimentary “Test-a-Trainer” sessions at the studio with SERIOUS clients who are interested in this service.

So if that’s YOU, reply to this message and let me know!

Look forward to hearing from you! 🙂

Feel 20 years YOUNGER with these “functional fitness” workouts …

senior kettlebell

We have a handful of spots that have opened up in our “Functional Fitness” semi-private group, as well as in our personal training program of the same name.

We have FIVE slots reserved over the next two weeks to do complimentary “Test-a-Trainer” sessions at the studio with SERIOUS clients who are interested in this service.

So if that’s YOU, reply to this message and let me know!

Keep in mind – we are looking for folks who are looking to:

— Have all the energy in the world to enjoy their favorite activities
— Eliminate the pain and agony of getting older
— Dramatically improve their ability to what what they love
— Do it with challenging – but HIGHLY safe and effective – “functional fitness” workouts

If you are currently participating in our boot camp program, but are finding the training sessions just a bit too intense / advanced / fast-paced / etc …

Or, if you are brand new to FVT or coming back after a lay off, but know that eliminating the pain of getting older, having the energy to enjoy your favorite activities and doing it in a safe and effective manner is what you’re after …

Contact us ASAP to schedule a complimentary “Test-a-Trainer” session by simply replying to this message.

Again, we have FIVE slots reserved over the next two weeks to do intro sessions at the studio with SERIOUS clients … and I suspect that these spots will fill FAST

… so if you want to grab your spot, don’t hesitate to contact us!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – Our semi private and personal training programs are NOT cheap … but they are high VALUE. Meaning, if you listen to what we say, buy in 100% to our program, take our recommendations for training / nutrition / lifestyle, and follow through on your end with doing what we tell you to do, you will get MANY times the return in what you invest.

Contact us ASAP to schedule a complimentary “Test-a-Trainer” session by simply replying to this message.

FVT Personal Training Workout – Sample Day

If you are looking to:

– Get stronger
– Gain muscle
– Get better at the basic kettlebell exercises
– Work towards doing some more intermediate / advanced bodyweight moves like pull ups, pistol squats, and handstand push ups
– Learn the basic barbell lifts
– Mentally and physically CHALLENGE yourself to overcome your current obstacles and become a STRONGER version of yourself

Our “Lean and Jacked” personal training / semi private program could be the PERFECT fit for you.

After I sent out yesterday’s message about a few spots currently being open in the program, we got LOTS of questions … so I thought I’d give you a sample personal training workout day, so you could get a feel for what it’s like, how it differs from our boot camp / group training program, etc.

Let’s hop right into it:

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FVT Personal Training Workout – Sample Day

(warm up)

– foam rolling
– joint mobility
– dynamic stretching

2 – Exercise pair #1 – alternate exercises back and forth and do five sets total of each; rest as needed between moves to get fully recovered:

– barbell deadlifts – 5 reps
– KB Turkish get ups – 1 rep each side

3 – Exercise pair #2 – do four rounds of the following sequence, taking as little rest as possible:

– goblet squat with kettlebell – 10
– feet elevated push ups – 10
– hanging leg raises – 10

4 – To finish – stationary bike – 5 intervals of 30 seconds HARD, 30 seconds of recovery

5 – Finish with static stretch of tight muscle groups

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As you can see, we are able to work in some stuff that just isn’t feasible in a group setting many times – like foam rolling, deadlifts with a barbell, Turkish get ups, and more.

And we have ~~FIVE~~ THREE slots reserved over the next two weeks to do complimentary “Test-a-Trainer” sessions at the studio with SERIOUS clients who are interested in this service.

So if that’s YOU, reply to this message and let me know!

Look forward to hearing from you!

– Forest Vance
Owner, FVT Boot Camp and Personal Training
https://wordpress-551394-2308741.cloudwaysapps.com

Get LEAN and STRONG with These KB/BW/BB Workouts …

We have a handful of spots that have opened up in our “Lean and Jacked” semi-private group, as well as in our FVT private training program of the same focus.

We have FIVE slots reserved over the next two weeks to do complimetary “Test-a-Trainer” sessions at the studio with SERIOUS clients who are interested in this service.

So if that’s YOU, reply to this message and let me know!

Keep in mind – we are looking for folks who want to:

— Get stronger
— Gain muscle
— Get better at the basic kettlebell exercises
— Work towards doing some more intermediate / advanced bodyweight moves like pull ups, pistol squats, and handstand push ups
— Learn the basic barbell lifts
— Mentally and physically CHALLENGE themselves to overcome their current obstacles and become a STRONGER version of themselves!

If you are currently participating in our boot camp program on a regular basis, but want to get STRONGER / work on more advanced skills …

Or, if you are brand new to FVT or coming back after a lay off, but know that gaining strength and lean muscle is what you’re after …

Contact us ASAP to schedule a complimetary “Test-a-Trainer” session by simply replying to this message.

Again, we have FIVE slots reserved over the next two weeks to do intro sessions at the studio with SERIOUS clients … and I suspect that these spots will fill FAST … so if you want to grab your spot, don’t hesistate to contact us!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – Our semi private and personal training programs are NOT cheap … but they are high VALUE.

Meaning, if you listen to what we say, buy in 100% to our program, take our recommendations for training / nutrition / lifestyle, and follow through on your end with doing what we tell you to do, you will get MANY times the return in what you invest.

Contact us ASAP to schedule a complimetary “Test-a-Trainer” session by simply replying to this message.

12 Min At-Home Workout, RFL Recap + New Band Earners

10.13.15 FVT Newsletter – 12 Min At-Home Workout, RFL Recap + New Band Earners

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12 Minute At-Home Bodyweight Workout
by Forest Vance, owner, FVT Boot Camp and Personal Training

I put together this little bodyweight workout and did it at home one morning, over this last weekend …

It was an AWESOME way to start the day, so wanted to share it with you!

It’s a great one to sneak it between your regular boot camp sessions for some extra fat-burning.

Check it out at the link below:

=> 12 Minute At-Home Bodyweight Workout

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New Black / Grey Band Earners Shout – Outs

AWESOME performance at the quarterly Band Challenge Workouts last week!

Over a dozen folks who earned a grey or black band, which was AWESOME … and very impressive!

We’ll have to come up with some new, even MORE challenging standards for 2016 🙂

Here’s a link to see the workout, in case you missed it:

=> October 2015 Challenge Workout

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30 Day Rapid Fat Loss Challenge Recap

We wrapped things up on Saturday with the Fall 2015 Rapid Fat Loss Challenge, and I was HIGHLY impressed, motivated, and inspired by each and every participant who made it the full 30 days.

We had 12 folks lose 5 pounds or more …

And 7 folks lose 10 pounds or more …

And most importantly, made some new positive life habits that will last long after this 30 day Challenge is over.

The winning team was the “Kettle Ballers” – congrats to Nicole W, Steve W and Jacque J! You lost a total of 31 pounds as a group – woo hoo!

For the individual winners …

Honorable mentions to Erik W, Ray N and Sara S … all with 4.1% of total body weight lost in just 30 days – wow!

3rd place and $100 went to Dennis H, with 5.5% of his total body weight lost!

2nd place and $200 went to Steve W, with 5.9% of his total body weight lost!

And 1st place – and $300 – went to Nicole W, with 7.6% of her total body weight lost!!

Again, awesome, amazing work everyone. So happy to see the progress that everyone made in this Challenge. And keep the momentum rolling!!

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Thanks for reading the 10.13.15 edition of the FVT Newsletter!

Keep training hard, and ’till next time –

– The FVT Team