Training, Diet, and Lifestyle Tips to Survive – and Thrive! – this Holiday Season

santa barbell

The holiday season is upon us – and that means joy, gift-giving, family and friends!

But it can also bring excuses to miss workouts, lots of potentially unhealthy foods, and stressful times.

So I wanted to share with you my best training, diet, and lifestyle tips to help you survive – and thrive! – this holiday season:

1 – Keep going!

You have worked hard all year getting stronger and leaner and meaner. DO NOT un-do your progress now … keep the momentum rolling.

2 – Make a plan and stick to it

Have your plan for when you’re going to do your workouts, exactly what your’re going to do, etc mapped out. Have a plan for your meals. And have the discipline to stick to it!!

3 – Train FOR something

We organized the FVT Ultimate Challenge Workout again this year to give our local Sacramento clients something to train for over the holidays.

Point is, sign up for an event – having something to train for and stay focused on is SUPER helpful.

4 – ENJOY your holiday meals

I am saddened by these articles where people talk about “how to cut calories at your Thanksgiving dinner” etc. Enjoy your holiday meals for gosh sakes!! 😉 You can have a cheat meal every once in a while. It’s not a problem … as long as you are dialed in the other 90% of the time.

5 – Avoid food pushers

This is easier said than done, especially during the holiday season … but if you can, STAY AWAY from those family members and friends and others who pressure you into eating foods that you are trying to avoid!

6 – Have minimal equipment workouts ready

Having some minimal / zero equipment workouts ready is KEY to staying on point w the training … almost guaranteed you’ll have a time or two where you can’t do your regular workouts. So have something planned ahead of time you can knock out with minimal time and minimal equipment.

7 – Weigh yourself weekly

You do NOT want to eat to your heart’s content, slack on the workouts, miss weighing yourself for six weeks and then to your horror discover you’ve put on 10 pounds by the 1st of January.

Instead, weigh yourself every week. It’s what I have all my Elite Online Coaching Clients do, and it’s a KEY part of the amazing results they get.

(BTW – I recommend you do this ALWAYS, like for your whole life … not just during the holiday season.)

8 – Move every day

Keep moving. It will help you burn a few extra calories and it’s important for your mental health … especially if it’s winter time in your part of the world.

Do your regular training sessions, walk, bike, do your mobility and flexibility work … whatever you enjoy that keeps you moving!

9 – Get an early start on 2016

Most people are thinking they will start on their fitness program in the beginning of the year … YOU are going to start NOW and get a jump on the procrastinators! 😉

10 – Keep your fitness a priority

I KNOW you have a lot going on during the holidays … so do we all! BUT … you can still make fitness a priority, still try your best to eat healthy, and still make it a

point to get your workouts in.

11 – NO EXCUSES

Saved the best tip for last 😉 NO excuses this holiday season. Get it done.

I hope those 11 training, diet and lifestyle tips will help you survive – and even get BETTER – this holiday season. Keep going, stay focused, stay DISCIPLINED, and rock on –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

FVT Ultimate Challenge Workout Registration is LIVE!

Okay – registration for the January 2016 FVT Ultimate Challenge Workout is LIVE!

This is going to be a LOT of fun … and we’re going to help the Sacramento SPCA in the process, which makes it even more awesome.

Click HERE to get all the details and reserve your spot now.

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We’re SUPER excited about the upcoming FVT Ultimate Challenge Workout!

November 2015 Challenge Workout Results

Here’s the FVT November 2015 Challenge Workout again, in case you missed it:

=> November 2015 Challenge Workout

And the results:

Women

JJ 19:25

SF 19:42

JL 20:40

GV 20:50

DP 23:54

LK 24:78

TP 25:05

LA 25:05

RR 25:50

GM 26:33

VC 26:35

PK 26:35

SG 27:30

JW 27:30

JM 28:10

 

Women Modified

AL 22:30

JR 27:33

 

Men

CB 16:06

RM 16:58

BR 19:57

DV 20:23

DM 22:20

KP 22:34

BP 23:32

GH 23:56

RA 24:12

RB 24:12

JM 24:40

JP 25:01

SS 26:09

BK 27:42

 

Men Modified

JP 23:59

KP 26:11

 

DNF

AW

AL

GK

DH

GC

JV

RR

PT

ET

DD

BG

LT

KS

LC

NP

Great work everyone – ’till next time!

– The FVT Team

quick couple things …

Well, just got back from a GREAT time in New York …

Spent a long weekend at the SFL Barbell Lifter cert, training hard and learning SO much from Dr Michael Hartle and the rest of the SFL instructor team.

sfl collage

I also got to do the tourist thing and check out the city a bit while I was there … all in all, an AWESOME time!!

Now lots to do as I get things organized for the week ahead, but wanted to shoot you a message with a couple of quick reminders:

1 – We have a ‘Bells, Beers and Buddies’ boot camp coming up at the FVT studio THIS Thursday, Nov 12th at 6 pm

Simply sign up in our online system (if you are a current client) … or message us with your name and email address (if you will be attending as a guest) … bring a beer to enjoy after the workout … and you’re all set!

Again – do NOT have your guest create a profile / sign up in the Mindbody system/ etc – just message us with their name and email address instead – thanks!

That being said … if you want to attend, we are capping attendance at 30 for this workout, so be sure to reserve your spot ASAP!

2 – We are putting the finishing touches on the registration page for the next FVT Ultimate Challenge workout!

It should be active within the next day it two, I’ll keep ya posted …

This is going to be an AWESOME event that will test many aspects of your fitness … we will also raise funds for the Sacramento SPCA in the process, and have a great time!

Stay tuned!

That’s it for now – have a great Monday, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

‘Bells, Beers, and Buddies Boot Camp @ FVT

We are holding a “Bells, Beers and Buddies” boot camp workout event at the FVT studio on Thursday, November 12th at 6 pm.

This event is for current clients and their friends, family members, and co-workers … we’ll lead you through a fun kettlebell – based boot camp session … and you’ll bring your own beer (or other beverage of your choice) to enjoy after the workout!

To reserve your spot:

— EXISTING clients – simply sign up for the the class in MindBody system

— BUDDIES – let US know your 1) name and 2) email address (so that we can confirm attendance) to hold your spot

*Registration for this event will be CAPPED at 30 participants. We are expecting these spots to fill quickly, so if you’d like to sign up, please do so ASAP!

Thanks, and look forward to seeing you there!

– Forest

November 2015 Challenge Workout

IMG_2339

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!

amy l

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