FVT Ultimate Challenge Workout

feb 2015 FVT

We have a charity event on the FVT calendar scheduled for the next month or so …

And with the success of the Ultimate Challenge Workout we did at the beginning of 2015 … as well as the fun we had last weekend as a team at the Tough Mudder event in Lake Tahoe, and all the excitement it’s generated in the community …

We are throwing around the idea of doing another FVT Ultimate Challenge Workout!

This time though, we’d take it to the next level, and raise funds for charity in the process.

Details on the January 2015 Ultimate Challenge Workout we put together, to give an idea of what it’s all about (registration is NOT open at this time – just check out the page below to get more info on the event):

=> January 2015 FVT Ultimate Challenge Workout info page

Tentative date for the Challenge would be Saturday, August 1st … it’d be a great way to stay on track with your workouts during the lazy summer months, and raise funds for a great cause in the process.

So – if you’re interested, hit reply to this message and let me know, okay?

If we get enough initial interest, we’ll get moving on organizing things, and open up registration asap!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

 

 

[video] How to Fix Kettlebell Lower Back Pain

Okay, check this out – it’s one of my most popular, most commented on YouTube videos:

It covers a common KB swing mistake that’s a big cause of lower back pain … and how to fix it, quickly and easily.

See, the swing is NOT an exercise for the lower back. Done correctly, you should feel it in your glutes, hamstrings, and lats / muscles in the MIDDLE of the back …

But lower back pain is actually a sign that you’re doing something WRONG when performing the movement.

So check out the video, and let me know what you think – I hope it helps!

And, if you want to learn more from me about the basics of safe and effective kettlebell training in person, be sure to sign up for the Kettlebell Workshop we have coming up at the FVT Studio on the 27th of June, HERE.

Thanks, train hard, and talk soon –

– Forest Vance
Master of Science, Human Movement
Certified Level 2 Russian Kettlebell Instructor

Team FVT at Tough Mudder! (recap, pics inside)

About 10 weeks ago, we thought it would be fun to spend a Saturday running / hiking about 10 miles … crawling through mud, under barbed wire, and through a tear gas- like substance … climbing over 10+ foot walls … getting electrocuted … jumping into a dumpster filled with ice water … and a few other things …

So we decided to sign up for the Tahoe Tough Mudder 🙂

We’ve been training hard as a group for the last 8 weeks at FVT … and all the preparation paid off! 100% of us kicked butt and finished strong last Saturday.

I am SO proud of each and every member of the FVT Mudder Team who completed the course. It was no joke. And also, a lot of fun!

collage

We’ll organize more events / runs / challenges in the near future at FVT for sure – so if you missed out this time around, keep an eye out for what we got coming up.

Keep training hard, and talk soon!

– Forest Vance
MS, RKC II, PCC
Owner, FVT Boot Camp and Personal Training

Jessica Biel’s Training Secret (pics inside)

Jessica Biel is well known for her beautiful and athletic body. And she always seems to be in amazing shape.

jessica beil workout 1

She’s not one to shy away from an intense workout. And guess what she includes in her training routine?

That’s right – kettlebells.

jessica beil workout 2

Kettlebells are an AMAZING way to exercise that can help you train all of your major muscle groups all at once, burn TONS of fat, and get you a very efficient workouts in an extremely short amount of time.

In fact, a recent study demonstrated that kettlebell movements burn about 20 calories per minute – more than DOUBLE what spinning class will get you!

And that’s one of the big reasons why we are all about kettlebell training at FVT.

The only thing that sometimes holds people back from training with KBs, is learning how to use them properly. Getting some basic technqiues down that will help you learn how to use them safely and effectively can be a challenge.

Well – if YOU are looking to learn how to use kettlebells to get the kind of results Jessica Biel does, but have shyed away from using them in the past, because you wanted to make sure that your form and technique was dialed in first … great news. We have a Kettlebells for Fat Loss Workshop coming up on June 27th at FVT Boot Camp and Personal Training.

At the workshop, you’ll learn all the basics of safe and effective kettlebell training – so that you can start using them right away to burn more fat in less time.

And, you’ll even get a copy of my best-selling kettlebell training course, “Ultimate Kettlebell Challenge Workouts” – which includes over 50 workouts you can do with your kettlebell(s) – FREE when you sign up!

More info at the link below:

=> Kettlebells for Fat Loss Workshop at FVT June 27th

Oh, one more thing – if you want to grab a spot, make sure you do it quick – we’re limiting sign ups to 15, and we only have 9 spots left as I write this email. It’s first-come-first-serve, so to guarantee your spot, don’t delay.

That’s it for today. Train hard, and talk soon –

– Forest Vance
Level 2 Certified Russian Kettlebell Instructor
Owner, FVT Boot Camp and Personal Training

PS – If you are interested in learning how to use kettlebells safely and effectively to reach your fitness goals, but can’t make it to our workshop on the 27th, let us know – as I mentioned at the top of this message, we use KBs as a part of ALL of our workouts at the FVT studio. Contact me HERE to get more info on our programs and to schedule a free Test-a-Trainer session!

Improve Your Kettlebell Clean – 3 Simple Tips

Most folks can pick up / swing a ‘bell into a rack position at the shoulder, and it will resemble something like what we would call a “clean” …

However, to really get the movement DOWN, to make it smooth, efficient, and minimize impact on the forearm etc … is quite tricky. It’s one of the hardest of the basic KB moves to really perfect.

Here are three simple tips to help you improve your kettlebell clean technique:

*We’ll cover HUNDREDS more tips, tricks, and techniques like the ones in this video at my June 27th Kettlebell Workshop – details and grab your spot HERE*

Improve Your Kettlebell Clean – 3 Simple Tips

1 – Think about getting your hand around the ‘bell

Most folks clean the KB up, but when it comes around their hand, it just kind of flops over the top and ends up smacking them in the wrist.

If you can think about getting your hand around the kettlebell instead, it will help you slip your hand around and finish in a nice strong position at the top.

2 – Think about zipping up a jacket

The motion your hand should be making is not unlike zipping up a jacket. Think about this next time you do the exercise, and it will help you keep your hand in the proper position.

3 – Land in the proper rack position

When the kettlebell is racked at the shoulder, this is called the rack position. You should 1) be able to touch your thumb to your collar bone 2) have the KB resting on your upper arm 3) also have the KB resting on your forearm when in the rack.

Give those technique tips a try, practice ’em, and let me know how they go for ‘ya!

And if you found these tips helpful, check out the Kettlebells for Fat Loss Workshop we’re putting on at FVT on June 27th at the link below:

=> June 27th Kettlebell Workshop at FVT

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Level 2 Certified Russian Kettlebell Instructor

June 2015 Challenge Workout (and results)

June 2015 FVT Challenge Workout

Men

– 15 chin ups
– 35 hanging knee raises
– 50 goblet squats w 24k KB
– 75 full push ups

As fast as possible

Women

– 35 hanging knee raises
– 50 inverted rows w eq
– 50 goblet squats w 16k KB
– 75 knee push ups

As fast as possible

Notes

– Exercises / reps CAN (and probably will have to be) be broken up – e.g. for men – 5 sets of 3 chin ups, 7 hanging knee raises, 10 goblet squats and 15 push ups
– KB weights are “prescribed” … of course folks can use lighter … use good judgement!
– If men can’t do chin ups, do recline rows instead
– Be strict! NO swinging on the chin ups. Full range of motion. Same on recline rows – touch the floor on each rep at the bottom and chest to bar at the top.
– For knee raises – folks must fully extend the body at the bottom and bring the knees up past parallel to the floor at the top. No swinging or kipping.
– For squats – thighs must break parallel; fully extend hips at the top of the movement
– For push ups – break at LEAST 90 degrees w forearm and upper arm at the bottom; fully lock out at the top

And the results (don’t see your initials? final update coming soon!):

Women

GV 8.20
PK 10.10
LT 10.25
JM 10.25
MT 10.45
LK 11.09
JM 10.50
RR 11.32
JM 11.45
LA 12.27
TM 14.19
KM 13.26

Women Modified

AL 11.17
DP 11.30
JR 12.46
KS 13.15
PS 13.56
SM 13.57
ER
SR
CF

Men

RM 6.41
DM 8.45
DV 9.57
KP 10.10
JM 10.16
BK 10.21
JW 10.30
KP 10.50
JV 11.06
BP 12.05
RA 12.30
KS 13.55

Men Modified

SS 10.35
ZB 13.04
RB 13.45
LM
JF

Great work everyone! Be back next month with the FVT Band Challenge!!!

– Forest Vance, owner, FVT Boot Camp and Personal Training

Now Hiring Trainer/Coach @ FVT

FVT is looking for a highly qualified trainer/coach to join our team!

Certification with a nationally accredited organization and/or degree in a related field is preferred.

Prior experience working in the fitness industry is NOT necessary.

The following things however are CRITICALLY important:

– passion for health and fitness
– positive attitude
– high energy
– outgoing personality
– high level of personal fitness and health
– comfortable speaking in front of groups
– punctuality
– professionalism
– reliability
– willing to work nights and/or weekends
– “beginner’s mind” mentality, always willing to learn

If you think that you or someone you know could be a good fit, the first step is to simply fill out THIS form with:

– name
– phone #
– what makes you a perfect fit for the job

We will contact you and set up a 5 min appt to drop off a formal resume at the studio from there. Please follow the EXACT instructions in this message if you would like to be considered for the job.

Thanks for your consideration, and helping to spread the word!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Kettlebell Workshop June 27th @ FVT

Exciting news!

We are hosting a kettlebell workshop at FVT on Saturday, June 27th.

Details and grab your spot at the link below:

=> Kettlebell Workshop June 27th @ FVT

windmill

This will be the first kettlebell workshop we’ve put on in almost a year at FVT. It’s a great chance learn the basics of safe and effective kettlebell training from none other than – well, ME! 🙂

Also – if you are already attending the RKC we’re putting on in Sept at our gym, it’s a great chance to fine tune and figure out what you need to work on over the next three months … and if you’re considering signing up but haven’t pulled the trigger yet, it’s also a great way to “test the waters” so to speak, and get a little taste of what you’d be in for.

Details and grab your spot at the link below:

=> Kettlebell Workshop June 27th @ FVT

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Level 2 Certified Russian Kettlebell Instructor

PS – To make sure that this is a TOP quality experience for attendees, we are limiting registration to 15 participants total … so grab your spot ASAP if you know you want in!