Meet Ruben and Jenny!

Ruben and Jenny before and after

Ruben and Jenny were always very active and involved in sports in their younger days … but after college, and especially when they started working full time, fitness was put on the back burner.

They came to FVT looking for somewhere they could work out together. At the time, they were both tired at the end of their workdays and didn’t have much energy.

Ruben was also looking for a workout that he would enjoy, but that also wouldn’t be intimidating for Jenny.

Says Ruben:

“I didn’t just want to join a gym where I’d be over by the weights doing bench presses and she’d have to be my spotter or something.”

And says Jenny:

“I was apprehensive about (working out at FVT) at first, because I hadn’t done any sort of strength training before, I had only done cardio.

And I didn’t know if it would be worth it to work out here versus just trying to work out on my own.

I was worried about the time commitment also. I’m always really busy with teaching and I wasn’t sure how it was going to fit into my schedule.”

Ruben and Jenny have been working out at FVT for two and a half years now … check out what they have to say about the results that they have experienced:

Jenny:

“We’ve been coming for two and a half years now and after that first year I felt like I was in the best shape that I’ve ever been in. My cardio endurance is back up and I’m stronger than I’ve ever been. I never would have imagined I’d be doing push ups and things like that and now it comes easily to me. It’s amazing to see what a huge difference the boot camps have made not only with my strength but also with changes in my body.

I’ve lost around 15 pounds from when I first started but more importantly I’m more lean, I’ve gained more muscle, and changed my body composition. A lot of people think that I’ve lost a lot of weight but it’s mostly the change in my body composition that makes me look more fit. And I’m a lot stronger. When I started I was doing overhead presses with 8-10 pound dumbbells and now I’m using 26 pounds. I can also do 10 toe pushups in a row and when I started I couldn’t even do one full range push up from my knees! There’s been a huge difference in my upper body strength.”

Ruben:

“I was pretty large and in charge before I started coming here. I’ve lost about 20 pounds and I feel really good now. I’m definitely a lot stronger and I have a lot more endurance. I couldn’t do a pull up when I first started and now I can do 8-10.”

Overall we’ve definitely adopted a much healthier, active lifestyle since joining FVT. Not to mention a more positive outlook towards working out and nutrition. It’s just been a very positive experience and has definitely transferred into other areas of our lives.”

You guys rock! We are so proud to be a part of all you’ve accomplished. Keep up the great work!!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Challenge Wrap-up, MY Daily Diet + Your Nutrition Coaching Group Application

fruit

We just finished up our first ever FVT 30 Day Performance Nutrition Challenge – and it was a great success!

Some final stats:

— AVERAGE weight loss among participants was 7.25 pounds
— AVERAGE body fat loss was 1.68%
— About 30% of folks who made the final weigh-in lost 10 pounds or more
— Another 30% lost 5 pounds or more
— Reports from ALL participants of increased energy and performance – in workouts and daily life

This challenge in particular was designed to help participants build healthy HABITS for the long-term … so we hope that whether you participated this time around, or you just checked out the meal planning info and followed along at home, that you’ve benefited from all the related content we’ve shared over the last 45 days or so.

Couple other things to leave you with:

1 – If you are looking to re-introduce dairy and grains into your diet, I suggest you take a moderate approach – here is a sample meal plan to give you an idea:

https://www.forestvancetraining.com/2012/05/my-daily-diet.html

2 – If you like the idea of the accountability of checking in each week, the added focus on nutrition and the support of a Nutrition Challenge like this … I wanted to make sure you were aware of the Nutrition Coaching group we have in place at the studio.

It’s kind of like an “on-going” Nutrition Challenge, if you want to think of it that way …

We meet once per month – on the second Wednesday night at 6pm … I (or a guest speaker) talk on a topic … recent ones we’ve covered are:

— food prep
— how much protein do you REALLY need?
— mindful eating

You get the idea.

Then we also have “hot seats” at each meeting, where you have the (optional) chance to talk about what you’re struggling with, and we can go around and help you solve
the problem as a group.

And we also have a private Facebook group set up where you check in EVERY week – just like we are doing in the Nutrition Challenge.

The cost is 25 dollars per month, with a three month minimum commitment.

IF you are interested in this, let me know. We have three, maybe four spots open in this group that we are opening up this week … this message is going out to
everyone on our big local list (approx 2000 folks), so it likely will fill within the next few days … let me know asap if you want in!

That’s it! Keep training hard, and talk soon –

– Forest

PS – Got another FVT Success Story coming your way soon … keep an eye on your email inbox! 😉

FVT Rapid Fat Loss Meal Plan + Bring-a-Buddy Boot Camp Reminder

Mentioned on Monday that we are wrapping up our 30 Day Performance Nutrition Challenge at FVT.

I actually took the Challenge as myself this time around … started a couple of days before everyone else, and yesterday was offically my last day. Wooo!! Time for a burrito and a beer 🙂

Seriously though – I’m feeling FANTASTIC. Tons of energy, sleeping great, and really strong.

30 day perf nutr chall 5

I recommend HIGHLY that you do something like this – either next time we do one of these challenges, or NOW – just on your own, using the outline on the blog here:

=> https://www.forestvancetraining.com/2015/02/meal-planning-guide-lose-at-least-10-pounds-in-the-next-30-days-print-this-out.html

And the sample meal plan, here:

=> https://www.forestvancetraining.com/2015/02/fvt-rapid-fat-loss-meal-plan-sample-day.html

The other part of the “Performance Nutrition Challenge” was the workout portion. You had to exercise 27 out of the 30 days to complete the Challenge and earn a special T shirt.

This was great as well, and from the feedback we got, seemed to help folks get back in the habit of working out and/or just MOVING, every day.

Of course, with almost 30 people participating in the Challenge … and these folks losing fat, gaining lean muscle, and feeling great … the word is spreading about what we are doing about FVT! We have been getting lots of inquiries about bringing a friend to check out what we do.

That’s why we’ve decided to hold a Bring-A-Buddy boot camp on Saturday, March 21st @ 10am … and you can attend for JUST a buck!

It’s a great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

Also, if you’re just curious and would like to check out one of our boot camps … or if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again … this is another perfect opportunity!

If you’d like to attend the $1 Bring-A-Buddy boot camp on March 21st, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10000375/
2 – Fill out the requested info and reserve your spot. Current clients AND “buddies” / new clients / etc PLEASE REGISTER INDIVIDUALLY, so we have a list of who will be
attending, etc

Space is limited (we only have room for 30 folks TOTAL) so if you’d like a spot, make sure to get signed up quick!

PLUS … Ww’re doing a referral contest … and you can win a FitBit Charge ($129 value) … just for bringing your friends / family / co-workers in for the workout!

For every person that comes in on your recommendation that day, you’ll get one point.

For every person that comes in on your recommendation that day and SIGNS UP (we’ll have a special offer available for new clients that day), you’ll get five points. Person with the most points wins a Fitbit Charge!

And, even if YOU can’t make it that day yourself, you’ll still get credit for any folks you send our way.

That about does it. Hope the nutrition tips in this message have helped … and also hope to see you at our Bring-a-Buddy Boot Camp this Saturday!!

Have a great day, and talk soon –

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

If you want to lose fat as fast as possible, you should NEVER eat _________

*Bring-a-Buddy Boot Camp at FVT this Saturday, March 21st @10am – details and sign up HERE*

 

We are just finishing up our 30 Day Performance Nutrition Challenge at FVT.

I know it has NOT been easy for our Challengers to cut out grains, dairy, and sugar for a month … but the results have been amazing!

We’re still a few days away from our final weigh-in … but I am getting reports of several folks losing more than 10 pounds … and even more importantly, people telling me that they are feeling healthier and more energetic than they have for YEARS …

It’s been a GREAT experience for all involved … and I thought I’d do a quick video recap of three big take-aways, to help YOU reach your health and fat loss goals faster.

In the video below, I cover:

— How taking foods OUT of your diet completely for a short period of time can be a GREAT thing
— Why focusing on food QUALITY, and not just QUANTITY, is so important
— Exactly what percentage of the time you need to be “on” your meal plan to lose fat

And much more. Check it out, and let me know your thoughts in the comments section below!

– Forest Vance, MS, RKC II, PCC
ForestVance.com

Win a FREE Fitbit Charge at our Bring-A-Buddy Boot Camp on March 21st

We’re doing a referral contest at the upcoming FVT Bring-A-Buddy Boot Camp on March 21st – and you can win a FitBit Charge ($129 value) … just for bringing your friends / family / co-workers in for a workout!

The Fitbit Charge will help you get motivated to move more, by tracking all-day activity like steps taken, distance traveled, calories burned, floors climbed and active minutes.

Here’s how it’ll work:

1 – Tell your friends, family members, and co-workers about the Bring-A-Buddy Boot Camp on Saturday, March 21st at the studio … and make sure they sign up here => http://nanacast.com/vp/10000375/
2 – For every person that comes in on your recommendation that day, you’ll get one point
3 – For every person that comes in on your recommendation that day and SIGNS UP (we’ll have a special offer available for new clients that day), you’ll get five points

Person with the most points wins a Fitbit Charge!

Also – even if YOU can’t make it that day yourself, you’ll still get credit for any folks you send our way.

This is an easy way to spread the word about FVT … and is a great opportunity to get friends, family members, co-workers, etc in for a high-energy, even-higher-fun boot camp workout at the studio!!

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – If you already have a FitBit and you win the contest, we’ll give you the cash equivilent instead 🙂

March 2015 Challenge Workout Results

Boom! 2015 FVT March Challenge Workout is a wrap.

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

March 2015 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:

Women

SF 10:12
ET 10:30
SK 10:45
MA 11:00
MG 11:14
LK 11:50
JM 11:50
AL 12:18
BC 12:30
LA 12:40
CL 12:58
CP 13:01
ALo 13:02
LT 13:04
FG 13:10
KM 13:13
DP 13:32
TP 15:01
RH 15:25
AA 19:50

Women Modified

RH 12:45
JR 12:58
SM 14:22
GK 19:32

Men

RMa 8:01
BR 8:58
KP 10:20
DV 11:22
DM 11:29
RP 11:30
JM 12:20
BP 12:42
RA 12:51
JW 13:04
PK 13:10
JV 13:32
KP 13:36

Men Modified

RB 11:40
JD 13:34
MV 13:45
RMe 15:10
TL 15:39
KP 16:30

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

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

Bring-A-Buddy Boot Camp Saturday, March 21st at FVT

Getting a ton of requests recently re: bringing along a friend / family member / co-worker / etc to a boot camp to check what we have going at FVT.

So, we’ve decided to hold a Bring-A-Buddy boot camp on Saturday, March 21st @ 10am … and you can attend for JUST a buck!

It’s a great opportunity to bring a friend, family member, co-worker, etc. in to check out our program – in an easy, no-obligation way.

Also, if you’re just curious and would like to check out one of our boot camps … or if you’ve been “out of the game” for a little while, and want to get going with your workouts at FVT again … this is another perfect opportunity!

If you’d like to attend the $1 Bring-A-Buddy boot camp on March 21st, here’s what to do:

1 – Click here to go to the sign up page => http://nanacast.com/vp/10000375/
2 – Fill out the requested info and reserve your spot. Current clients AND “buddies” / new clients / etc PLEASE REGISTER INDIVIDUALLY, so we have a list of who will be attending, etc

Space is limited (we only have room for 30 folks TOTAL) so if you’d like a spot, make sure to get signed up quick!

Any questions, just shoot me a message and let me know.

Otherwise, that’s it for now … have a great day, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

7 Tips To Make Fat Burning Meals

CONGRATS to our 30 Day Performance Nutrition Challengers!

We had our “half time” boot camp / Nutrition Challenge meeting last night, and you rocked it out.

Just 14 days in, EVERY single person that showed up and weighed, was down in weight and feeling great!

IMG_4803

In the same theme, I have an article from the FVT Blog archives to share with you today. This was a very popular post, and it covers some really valuable tips on how to make fat burning meals.

Every single one of the tips in this article is also in line with our Performance Nutrition Challenge guidelines – which is another reason I wanted to circle back around and bring it to your attention again.

Whether you’re participating in our Nutrition Challenge or not, I think you’ll get a lot out of this one:

=> 7 Tips To Make Fat Burning Meals

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training