[video] 5 Minute Zero Equipment Minute Abs Workout

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:

And let me know how it goes, okay?

Train hard, and talk soon –

– Forest Vance
ForestVance.com
ForestVanceTraining.com

PS – Want a little extra motivation to keep your workouts rolling? If you’re in the local Sacramento area, contact us HERE to set up a complimentary “Test-a-Trainer” session at FVT Boot Camp and Personal Training today.

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:

=> Specforce Abs

February 2016 Challenge Results

Here’s the Challenge Workout again, in case you missed it:

https://www.forestvancetraining.com/2016/02/february-2016-challenge-workout.html

 

And the results:

Men

CB 15:07

RM 16:16

KPe 16:45

BM 18:20

GH 18:20

DT 19:20

DV 19:23

SS 19:25

DM 20:00

BP 20:14

KPa 20:37

JW 20:38

DM 20:44

JM 20:44

RA 22:15

BR 22:35

MP 24:04

KS 24:12

CB 24:35

Men Modified

DT 18:03

JD 20:20

RB 21:17

GC 21:50

RM 27:00

OR 27:30

Women

SF 15:52

GV 17:13

PK 17:33

DP 18:40

LT 18:55

LK 19:18

LC 19:21

VC 19:24

JM 19:28

LA 20:09

MA 20:10

SK 20:40

KP 20:55

RK 21:00

BC 21:01

RoR 22:03

JR 23:10

AB 24:35

RiR 24:38

HE 24:50

MT 24:50

Women Modified

ALa 19:33

ALo 22:30

LC 23:30

CG 23:57

SR 24:50

DB 25:20

DD 25:40

 

Great job everyone!

’till next time –

– The FVT Team

 

February 2016 Challenge Workout

kettlebells

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!

Tactical Strength Workout + New Deadlift Video

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:

=> http://basementbadass.com

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:

=> http://www.strongfirst.com/tactical-strength-challenge/

You will get a free T-shirt and the lowest price if you sign up by January 31st.

And as promised, here is the new video on how to do the “modified” sumo deadlift:

That’s it for today – got to go get ready for the big workout!

– Forest

PS – Check out the other products we have on sale this weekend at FVT:

http://fvtcoachingclub.com/totalbodyabs/

http://fvtcoachingclub.com/18weeks/

Diet Mistake You Must Avoid

food containers

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 🙁

So what’s the fix?

Follow a plan like the 30 Performance Nutrition Diet.

This diet focuses on:

— lean protein
— veggies
— some fruit
— nuts and seeds
— healthy fats

And focuses on ELIMINATING:

— refined carbs
— processed foods
— refined sugars
— liquid calories

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:

http://fvtcoachingclub.com/totalbodyabs/

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:

http://forestvance.com/2015/02/full-30-days-to-abs-program-workouts-meal-plan/

PPS – Did you see the “FVT Bodyweight / Kettlebell / Barbell Training Mega Bundle” sale going on this weekend as well?

Check it out at the link below:

http://fvtcoachingclub.com/18weeks/

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! 🙂

28 Day Rapid Fat Loss Meal Plan (sample day)

The most frequently asked question we seem to be getting about the upcoming 28 Day Rapid Fat Loss Challenge is …

“What does the meal plan look like?”

So I thought I would share a sample day:

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** 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 …

You can learn more about the January 2016 28 Day Rapid Fat Loss Challenge and sign up here.

Thanks!

– Forest

Why you’re NOT getting the fat loss results you should be (and what to do about it)


You’ve been working out – hard – two, three, four or more days per week. You feel like you’re getting stronger, you have more energy, and your overall fitness level is without a doubt improving.

BUT, you’re just not getting the fat loss results you know you could be.

I mean, you’re TRYING to watch what you eat. You know it’s better than it was when you started your workout program. So it’s really strange that you’re not losing at least one or two pounds per week.

Odds are, the reason you’re not getting fat loss results from your workouts is … your diet.

You could very well FEEL like you’re eating pretty good – or at least making an effort to – but actually, you are probably making a few simple (but NOT necessarily obvious) mistakes that are keeping you from losing fat like you should be.

It could be eating sweets and snacks during the day. It could be drinking a beer or glass of wine (or two) each night. It could be going way overboard on the weekends with eating out.

Point is, you THINK you are eating good most of the time … but it’s simply not enough to get you where you want to be. You need a plan, some guidance, and accountability in your nutrition planning to help you reach your goals.

Enter the FVT 28 Day Rapid Fat Loss Challenge.

The 28 Day Rapid Fat Loss Challenge is all about losing as much fat as humanly possible in 28 days.

We’ll provide you with a complete meal planning and workout blueprint – as well as the needed support and encouragement – to make sure your fat loss challenge experience is a success! …

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 …

You’ll get FREE admission to a special “Secrets of Rapid Fat Loss” Online Event on Thursday, January 28th at 12 noon – in this special live online event, Forest will cover the Rapid Fat Loss Meal plan in detail, and answer any questions that’ve come up during the couple days of the Challenge diet …

And the first, second, and third place Fat Loss Challenge winners will get $300, $200, and $100 respectively!

Click here for all the details and to reserve your spot at the Challenge now

Bottom line is this. If you’re working hard at the gym, but aren’t getting the fat loss results you KNOW you should be … you need to take a serious look at your diet.

And if you need a plan, as well as the support and encouragement to make it happen, you need to sign up for our upcoming 28 Day Rapid Fat Loss Challenge.

Look forward to seeing you at the kick off!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

 

28 Day Rapid Fat Loss Challenge Registration is LIVE!

Okay – registration for the FVT 28 Day Rapid Fat Loss Challenge is officially LIVE!

strong chick

This is a shorter-than-usual registration period … AND, due to space limitations, we are also having to limit total sign ups to 30 … so check it out and grab it your spot now at the link below:

=> Details and sign up for the FVT 28 Day Rapid Fat Loss Challenge (starts January 26th)

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We’re SUPER excited about the upcoming FVT 28 Day Rapid Fat Loss Challenge!