FVT Ultimate Challenge Workout – Recap, Pics + Last Chance to Donate

ultimate challenge collage

 

The FVT Ultimate Challenge Workout was a BLAST on Saturday!

Had an AWESOME, hard-working, butt-kicking group out for a full 3 hour workout event.

We blasted through a LOT of KB presses and swings, a 5k run, even MORE pull ups, push ups, and squats, and the “ultimate” 100 burpee challenge to finish the day.

AND, we did it all for a great cause (funds raised benefit the Alzheimer’s Association).

Rock on guys, so proud of you, keep up the great work!

Also – if you weren’t able to make it to the event for whatever reason, but you’d still like to show your support, you can do so for a short time longer at the link below (there’s a button right below the main sign up link where you can donate) – the page will be up for a couple more days:

=> Donate and support the Alzheimer’s Association here

Thanks!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

One-on-One Training at FVT – Sample Workout

gina tgu

WOW … the response to the message we sent out yesterday re: opening spots in our personal training program has be HUGE … out of the 10 initial training slots per week I mentioned that we’d be opening up, 8 have already filled.

We’re going to try and re-arrange some things, and see if we can’t accomodate a few more folks at this point, given the surprising response … BUT, we only have room for two or three more personal training clients at the moment, tops … be sure to submit your application ASAP if you’re interested.

=> One-on-One Training at FVT (details and submit your application here)

Okay, so – I wanted to share a sample workout with you from a one-on-one training session, so that you can get an idea of what it might be like.

This is for someone who is looking to:

– Gain strength and lean muscle
– Lose body fat, stay slim and trim
– Feel great, and keep the aches and pains at bay
– Be ready at any given time to take on a variety of physical challenges – examples would be run a 5k, play pick-up basketball for 45 mins, do 10 pull ups, press a decently heavy KB, deadlift some respectable weight, etc

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.

Thanks!

– Forest

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One-on-One Training at FVT – Sample Workout

(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

2 – 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

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

4 – Finish with static stretch of tight muscle groups

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One-on-One Training at FVT (details and submit your application here)

One-on-One Training at FVT – Now Accepting Applications

How’s your week going so far?

Hope your workout, meal planning, and overall fitness program is off to a strong start!

feb 2015 FVT

As you probably know, we’ve gotten away from doing one-on-one training at the FVT studio for the last couple of years. Our “semi-private”, small group program has kind of been our go-to for folks who have been interested in going the private training route … and this has generally worked really well.

BUT, there is, without a doubt, still a demand for in-person, one-on-one training.

We find that there are some people who are interested in doing semi private training, but the times we have available just don’t fit their hectic schedule.

Some folks want to work on a very specfic goal or skill – kettlebell training, for example – and sometimes, this is best to do in a one-on-one setting.

Maybe a person is working around a certain type of injury, and just modifying the workout that we’re doing in a group is not possible. In this case, the private training can also be the best way to go.

So, we have decided to open back up a few private training times per week. If you are interested, read the details below carefully, and see if you think this program is a good fit for what you are looking for.

If so, submit your application using the link below, and I’ll get back to you within 24 hours!

Thanks –

– Forest Vance
Owner, Head Trainer, FVT Boot Camp and Personal Training

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One-on-One Training at FVT – Program Details

1 – There is a LIMIT as to how many people we can accept into the program. Obviously, private training is much more time-intensive than group training, so we can only work with so many folks. We’ll be opening up 10 training session times per week to start (which will likely work out to space to work with 3-5 private training clients, depending on how many times per week each person ends up working out at the studio).

2 – We are looking for folks with a positive attitude and a willingness to work hard. Seriously. You have to want it and show up at every session, ready to rock. If not, it will not be a good fit.

3 – The workouts will be 100% individualized for YOU. Any goal, anything you want to work on – that’s in our skill set, of course – we’ll make it happen.

4 – We will work with you as needed on your nutrition, to help you get that side of things in order and get the best possible results.

5 – We will also take your body comp (weight / body fat) once per month to make sure you are on the right track to reaching your goals.

6 – The cost will be fair, and you will get a BIG time return on investment from this service … that being said, it will NOT be cheap. (Cost will be in the range of $59-69/session – depending on who you are working with – which breaks down to, on a monthly basis, $236-$828.)

Think the program could be right for you? Awesome! Start by filling out your application at the link below:

http://www.emailmeform.com/builder/form/8sNT10lODR4efZQzVnaIqW3

And I’ll get back to you within 24 hours to schedule a 15 minute “strategy session” over the phone.

Submit your application to the FVT One-on-One training program here:

http://www.emailmeform.com/builder/form/8sNT10lODR4efZQzVnaIqW3

3 Simple Tricks to Improve Your Running Form

Since publishing this article on the ForestVanceTraining.com blog a couple of weeks ago:

=> How to Add Running to Your Workouts

I’ve had countless folks tell me that they’re planning on / have already added a couple of days per week of running into their workout routine.

Awesome!

While that article made a strong case for adding a couple of days per week of running into your training program … and I gave a couple of simple interval workouts you could do to get started … I didn’t really get into any tips on running form.

Now – you can get VERY sophisticated with this … but today, I’m just going to touch on three simple tricks that will help you run faster, get injured less and have more enjoyable runs overall.

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At the upcoming FVT Ultimate Challenge Workout, we have a 5k around the Land Park area as part of the event … so you’ll NEED to add running into your workout mix to help you get ready …

And I know for a lot of folks – myself included – physical challenges like this, and the training involved to get ready, is a GREAT way to give yourself a bit of extra motivation to get in shape, and be more consistent with the workouts.

Click the link below to register now:

=> August 1st, 2015 FVT Ultimate Challenge Workout

And do it ASAP if you want in – you’ll need to register by Thursday the 23rd if you want the free T-shirt included with your registration!

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3 Simple Tricks to Improve Your Running Form

1 – Cadence

Cadence is the number of steps you take per minute. The “ideal” number is thought to be about 180 reps per minute.

With a proper cadence, you’ll reduce impact forces on your legs, improve efficiency and reduce injury risk.

The next time you go run, count the number of times your foot lands in a minute, then double it (to account for both legs). If your step rate is less than 180, work to increase it by just a bit – maybe 5% – every two or three weeks, until your cadence increases.

2 – Posture

Leaning forward from the waist or slouching is not ideal when you are running.

What you actually want is a slight forward lean from the ANKLES … but this should happen without even trying.

Focus on running tall with a straight, erect posture.

3 – Avoid over-striding

Ideally, you want your foot to make contact with the ground directly underneath your body, rather than far out in front of it.

Think about putting your foot down underneath your hips when it strikes the ground.

This reduces impact on your legs, cuts injury risk and makes for a more fluid, efficient stride.

 

So there you have three simple tips that will help you run faster, get injured less and have more enjoyable runs overall.

Focus on these fundamentals, and see the benefits!

– Forest Vance
ForestVanceTraining.com

 

PS – At the upcoming FVT Ultimate Challenge Workout, we have a 5k around the Land Park area as part of the event … so you’ll NEED to add running into your workout mix to help you get ready.

And I know for a lot of folks – myself included – physical challenges like this, and the training involved to get ready, is a GREAT way to give yourself a bit of extra motivation to get in shape, and be more consistent with the workouts.

Click the link below to register now:

=> August 1st, 2015 FVT Ultimate Challenge Workout

And do it ASAP if you want in … you’ll need to register by Thursday the 23rd if you want the free T-shirt included with your registration!

“Friends of Forest” 21 Day Summer Shape Up Local Small Business Special

fv head shot

If you:

— Are a local Sacramento small business owner, or work at a small business in the Sacramento area

AND

— You are a new client, or it’s been at least six months since you’ve worked with us

You might be interested in the FVT Boot Camp “Friends of Forest” 21 Day Summer Shape Up Local Small Business Special we’re running this month!

This special includes:

— 6 regular boot camp sessions at the FVT studio (to be used over a 21 day period)
— A digital copy of Forest’s “Performance Nutrition Diet” plan to help you lose as much fat as humanly possible during the program
— Before and after body comp analysis (weight and body fat testing)
— Full access to Forest and the FVT Team for the entire “quick start” period to get ALL your burning questions answered about training, nutrition, and anything else you need to reach your goals as fast as humanly possible

For just $97.

It’s a great way to jump start your fitness program and whip yourself into shape before the end of the summer.

If you’re interested, respond directly to this message, or call me at (916) 273 9366 for more details and to sign up.

Quite honestly, we are getting away from doing specials like this one … but I have so many owners of local small businesses that I’ve become friends with over the last few years, I thought it would be a cool thing to do to show our appreciation 🙂

Last thing – the offer expires Friday, July 31st, so don’t delay … respond directly to this message, or call me at (916) 273 9366 for more details and to sign up now!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

FVT Client Success Stories!

Seeing our clients come to us with a goal in mind – whether it’s losing fat, gaining strength, improving performance, or just getting more fit overall and feeling better about themselves …

And then seeing them ACCOMPLISH their goals, while challenging themselves physically and mentally in a positive, encouraging environment … and not only reaching their goals, but truly becoming a STRONGER version of themselves in the process …

THAT’S what it’s all about!

That’s why I wanted to see the success stories on our website:

=> FVT Client Success Stories

You’ll meet Sarai J, who’s lost 45 pounds and 16% body fat, and gained 14 pounds of muscle in the process …

sarai j

Erik D, who’s lost over 60 pounds and 16% body fat …

And many more folks who have changed their bodies and their lives with our program.

Check out the client success stories on the FVT website at the link below:

=> FVT Client Success Stories

Whether you’re a current client or have just been thinking about checking us out, I think you’ll be inspired and motivated by these people’s success.

Rock on!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

July Challenge Workout

The FVT Band Challenge is back!

It’s already underway at this week’s boot camp workouts, and we have almost a dozen new band earners so far. Stay tuned for results later this week.

And don’t forget to check out the upcoming ULTIMATE Challenge Workout on Saturday, August 1st … it’s an epic three hour event that will test your strength, endurance, and mental toughness … you don’t want to miss it! Details and grab your spot HERE.

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FVT Band Challenge Workout

Dan M black band

** Complete ALL the “tests” at the grey band level and earn a grey FVT band! (if the workout is done at a boot camp at our facility)

** Complete ALL the “tests” at the black band level and earn a black FVT band! (if the workout is done at a boot camp at our facility)

1 — KB swings – 16k for women, 24k for men

45 sec w perfect form, no break = grey band
90 sec w perfect form, no break = black band

2 — Push ups – knees for women, toes for men

Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.

Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.

15 for grey
30 for black

3 — Pull ups

Any grip (pull up or chin up)

women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black

4 — Burpees

NO push up at bottom

8 rounds of 20 seconds work / 10 seconds rest

5 each round for grey – must maintain pace
7 each round for black – must maintain pace