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

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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

4th of July 1776 Rep Bodyweight Workout

Just finishing up at the gym now, and I’ll be off for some fun and relaxation over the Holiday weekend.

How about you? What do you have planned?

We did a fun and challenging “4th of July 1776 Rep Bodyweight Workout” at this morning’s boot camp sessions … and it’s a perfect one to do anywhere, anytime … because you can get a great, high-intensity, full-body strength AND cardio workout … with just your own bodyweight!

4th of july 1776 rep workout

So check it out – you can crank this one over the weekend, or any time you’re away from the gym:

4th of July 1776 Rep Bodyweight Workout

*Mix it up and do different versions of each exercise, as listed below, for each round … don’t have to be super specific, just change it up as you go
*Do 8 rounds of the circuit with as little rest as possible (we capped the workout at 25 minutes at this mornings’s boot camp)
*The rep ranges of each exercise I choose for a very specific reason … they are just high enough to challenge you, but not high enough for your form to break down.
So stick to them! 😉
*Do the first round slow, as your warm up, then pick up the pace for the next 7

— 30 jumping jacks OR seal jacks OR x jacks
— 12 push ups OR close push ups OR wide push ups
— 21 bodyweight squats
— 12 inverted rows – overhand, underhand, or neutral grip
— 30 side to side OR front to back hops
— 14 regular OR cross – body mountain climbers
— 12 backwards OR front OR walking lunges each leg
— 30 high knees OR butt kicks (each leg)

(rest – then finish with)

— 10 burpees – every minute, on the minute, four rounds total (=40 burpees total)

Knock out that workout this weekend, or ANY time you’re away from the gym.

You’ll get a great, high-intensity, full-body strength AND cardio workout … with just your own bodyweight!

Train hard, and talk soon –

– Forest Vance
Certified Progressive Calisthenics Instructor
ForestVanceTraining.com
ForestVance.com

A Day at FVT Boot Camp (NEW video for 2015!)

Some of the most common questions we get asked about our program from new/prospective clients are –

— “What do you guys actually DO at a FVT boot camp workout?”
— “How is a session structured?”
— “What kind of exercises do you do?”

So we put together this short video – “A Day at FVT Boot Camp” – that gives you a great idea of what you’d actually be doing in a typical boot camp session at the FVT studio.

Check it out:

Hope this gives you a clearer picture of what an FVT workout looks like!

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If you’re frustrated with the results you’re getting from your current workouts …

OR you’re yet to even start, but want to make sure you do it the RIGHT way, right away …

We can help!

We’ve helped hundreds of folks just like you lose fat, gain lean muscle, and improve their lives.

Call us today at 916.273.9366, or visit our website at https://wordpress-551394-2308741.cloudwaysapps.com to book your FREE “Test-A-Trainer” intro session today.

Look forward to hearing from you soon!

July Challenge Workout (sneak peak)

Leslie T

Got some questions about the upcoming “Band Challenge” at this morning’s boot camp … so thought I’d link to the workout details now, so you can start thinking about it ahead of time, and getting yourself ready to rock (we’ll be hitting this one Monday and Tuesday of next week):

=> FVT Band Challenge

One of the things that holds a lot of people back from earning a grey or black band is the pull up requirement of the Challenge.

If this is you, check out the article at the link below for some helpful tips:

=> 4 Ways to Improve Your Pull ups

And finally, speaking of challenges, don’t forget that the “Early Bird”, discounted rate for our upcoming Ultimate Challenge Workout event expires tonight:

=> FVT Ultimate Challenge Workout

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

– Forest Vance
Owner, FVT Boot Camp and Personal Training

FVT Ultimate Challenge Workout – Early Bird Discount Ends Monday

Just finished up another KB Workshop at the FVT studio – what fun!

6 27 kb workshop 1

Before I sign off for the rest of the weekend, wanted to shoot you a heads up about something – the “Early Bird” discount on registration for our upcoming FVT Ultimate Challenge Workout ends on Monday:

=> FVT Ultimate Challenge Workout (“Early Bird” discount ends Monday)

The Ultimate FVT Challenge Workout event will be an “ultimate” test of your overall fitness – strength, endurance, and much more.

It’s for current members, their friends, family, co-workers, and anyone else who is up for the challenge.

The proceeds (25%, or $10) from your registration fee will go towards the Alzheimers’ Association.

PLUS .. when you sign up, you get special prep tips and homework each week to prep for the event … AND you get an exclusive, can’t-get-it-anywhere-else, SUPER cool “FVT Ultimate Challenge Workout” T shirt!

Get all the details and sign up now at the link below:

=> FVT Ultimate Challenge Workout (“Early Bird” discount ends Monday)

Thanks, and enjoy the rest of your weekend!

– Forest