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!

9 Minute No Equipment Full Body Workout

I have a 9 minute no equipment full body workout for you today that you can do ANYWHERE!

This one will crank up your metabolism, burn tons of fat, and get you going for the day.

9 Minute No Equipment Full Body Workout

Here’s how it goes:

— set your timer for 9 rounds of 30 seconds on / 30 seconds off
— we’ll rotate through 3 exercises, circuit-style, and will end up doing three sets of each move

The exercises are:

— split jack
— divebomber push up
— alternating reverse lunge

There is your no equipment, fat burning, and low impact workout you can do anywhere!

Thanks, train hard, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – We use bodyweight circuits like this one as a staple of our personal training and boot camp programs at FVT. Being able to do them at home on your own is great in a pinch, but there is no replacement for getting coached through the workout, having the accountability of a training session you have to be at regularly, and working with other positive, like-minded people together towards a common goal …

If you’re interested in finding out more about our training program and how/if it can help you reach YOUR fitness goals, click HERE – and contact us asap to schedule your free introductory Test-a-Trainer session!

FVT Kettlebell Bootcamp Workout

*Last chance to sign up for the FVT ‘Bells and Beer event , TONIGHT at 630pm – click here for details and to grab your spot now

Got a FVT kettlebell bootcamp workout for you today.

This will give you a great idea of what we do at FVT.

You can also crank this workout on your own at home / in the park / anywhere really (although it’s not quite the same as getting coached through it at a fast pace, as being around a group of other like-minded, positive people, etc)

Check it out:

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FVT Kettlebell Bootcamp Workout

1 – Dynamic warm up / movement prep

— seal jack
— bodyweight squat
— easy push up
— leg swing

*Do each exercise for 20 seconds … rest for 10 seconds between moves … repeat circuit 2x

2 – Strength circuit

— inverted row
— push up with rotation
— KB or DB overhead press
— heavy resistance band curl

*Do each exercise for 30 seconds … rest for 15 seconds between moves … repeat circuit 3x

3 – Cardio conditioning

— burpee
— kettlebell swing

*Do 5 burpees, followed by 15 KB swings … without rest, go right into 8 burpees, followed by 20 KB swings … without rest, go right into 12 burpees, followed by 25 KB swings … then work your way back “down the ladder”, repeating sets 2, then 1 … do this entire sequence as fast as possible

4 – Finisher

— sprints

*Sprint 200 yards … rest for about as long as it took you to do the sprint … repeat 3x total, trying to maintain or beat your pace of the first sprint

5 – Flexibility

— static stretch 2-3 tight muscle groups, let your heart rate come down … and give yourself a hand for a job well done!!

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There you have a typical FVT kettlebell bootcamp workout. Hope that gives you a better idea of exactly what we do at FVT. And, if you want to experience a workout like this yourself first-hand, join us tonight for a free boot camp – and a beer afterwards! – by registering now, HERE.

Thanks, train hard, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
https://www.forestvancetraining.com/bellsandbeer

Exercises and Routine for Lean, Strong Abs

Spiderman-Push-up

Got a couple of articles to share with you today that went up on ForestVance.com (my personal blog) this week …

But before we get to them, quick reminder – the FVT ‘Bells and Beer event is ON for next Weds the 20th at 630 pm … and spots are filling fast! We are going to cap the attendance at 30 for the event, and we are already more than 50% full.

If you are planning on attending, you MUST sign up ahead of time … and make sure your friends / family members / co-workers / etc that you are bringing along do so as well!

=> Learn more about the upcoming FVT ‘Bells and Beers event and reserve your spot here

 

Okay, now for your exercises and routine for lean, strong abs:

1 – 3 TOUGH Bodyweight Ab Exercises – That Actually Work!

Three TOUGH bodyweight ab exercises for you to incorporate into your routine – see the article at the link below:

3 TOUGH Bodyweight Ab Exercises – That Actually Work

 

2 – 4 Exercise Ab Workout for a Shredded Six Pack

Here’s a “total body” ab workout that you can use as a stand-alone session at any time – OR add right on to the end of one of your current workouts. Check it out and try it today:

4 Exercise Ab Workout for a Shredded Six Pack

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

bellsandbeer

21 Day Summer Shape Up Meal Plan (free)

As I mentioned in yesterday’s message, after chatting with folks over the last week or so, the current interest is not quite at the level it needs be, to go forward and make the 21 Day Summer Shape program we were talking about possibly doing, happen … so we are going to put it on hold for now.

If you are looking to get going with your workouts and are potentially interested in getting our help, there is a still great opportunity for you to do it though – the FVT ‘Bells and Beers event is coming up next week, Wednesday, May 20th at 630pm … it’s a free kettlbell workout, AND you get to have a beer with us … what could be a better combo? 🙂

=> Details and register for ‘Bells and Beers here

Also, we WILL hold another Rapid Fat Loss Challenge at FVT coming in the fall for sure, so stay tuned for that.

Okay – on to the main point of today’s message 🙂

I wanted to hook you up with a FREE “21 Day Summer Shape Up Meal Plan” you could use – on your own – to get ready for summer!

This is the meal plan we used for the “FVT Performance Nutrition Challenge” we did at the beginning of the year, and folks who participated got some PHENOMENAL results … so read through this, print it out, PLAN out your next 21 days, and you’ll be dropping lbs and tightening that midsection before you know it!

=> “21 Day Summer Shape Up Meal Plan” – Diet Guide / Overview

=> “21 Day Summer Shape Up Meal Plan” – Meal Plan (sample day)

Thanks!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Bodyweight Circuit for Fat Loss + 21 Day Summer Shape Up Update

We use bodyweight circuits as a staple of our workouts at FVT.

Here is a new one for you to try – you can use it to finish off your workout today, or even as a short, effective, stand-alone conditioning session:

*BTW – we’ll be using bodyweight circuits like this one … in addition to kettlebells of course … at the ‘Bells and Beers boot camp workout we have planned for next Weds the 20th at 630pm … get more details and reserve your spot here*

Also, an update on the 21 Day Summer Shape Up program we recently mentioned the possiblity of running –

After chatting with folks over the last week or so, the current interest is not quite at the level it needs be, to go forward and make it happen at the exact moment … so we are going to put it on hold for now.

But stay tuned, we’ll have another Rapid Fat Loss Challenge at FVT coming in the fall for sure!

Thanks, train hard, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
ForestVanceTraining.com

May 2015 Challenge Workout Results

week of may 8 challenge workout

Awesome Challenge Workout this month, FVT Boot Campers!

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

May 2015 Challenge Workout

And the results:

Women

GV 20:10
LK 21:35
PK 22:03
JM 22:30
DP 23:39
LC 23:59
MT 24:45
LE 25:36
LA 26:26
RR 26:38
RR 27:38
BC 28:17
TP 28:24
AL 29:07
KM 29:57
SM 30:05

Women Modified

SK 22:55
JR 23:42
AB 25:17
CG 26:05
LB 26:15
KSk 26:35
RK 26:59
SW 28:30
KSa 29:32

Men

RM 18:10
BR 19:14
DV 20:06
KP 21:46
BP 22:58
JV 23:11
JW 27:02
PK 27:15
KP 29:18

Men Modified

RB 24:45

DNF

PT
EZ
MB
ER
ET
LC
IV
JW
EB

‘Bells and Beers at FVT – follow up and details

bells and beers

Did you see this?

https://www.forestvancetraining.com/bellsandbeer

As our way of saying THANK YOU for being a loyal FVT client …

To have FUN …

And to give you an EASY way to bring in your friends, family and co-workers to experience a workout and potentially sign up for our program …

We are putting on the first ever ‘Bells and Beer Event at FVT!

Get all the details and reserve your spot now at the link below:

https://www.forestvancetraining.com/bellsandbeer

See, as you probably know, we moved to a new space at the beginning of 2015 on the corner of X and 16th street in the Land Park / Downtown area of Sacramento, CA.

It is going great so far … we have grown slowly but surely each month since we opened.

BUT … we set a goal of hitting 125 clients by June 1st … and we are currently at 119, six clients short of that goal.

So here’s the plan:

— The FVT ‘Bells and Beer is for ANYONE who would like to attend
— You are ENCOURAGED to bring a buddy / family members / co-worker / etc along with you
— We will all get together for a fun, kick-butt and FREE kettlebell workout at the FVT studio on Wednesday, May 20th at 630pm
— After the workout, bring your own beer (or non-alcoholic beverage of your choice) to enjoy at FVT! (must be 21 or older)

One of the things that makes FVT so great is our community … the positive, like-minded, supportive group of folks that you’ll work with to move towards your goals …

And this is the PERFECT chance to both experience one of our workouts, AND to meet all the great people that are part of the FVT crew!

There will be NO pressure, of course … but we will also have a special offer for those new clients who would like to sign up on the day of the event.

We are going to limit registration for this event to a relatively small number of folks, if you’d like to reserve a spot, please do so ASAP! Just click the link below
to do it now:

https://www.forestvancetraining.com/bellsandbeer

Thanks!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Questions? Just shoot me a message, and I’ll do my best to help!