Boy oh boy. The Walk a Mile in Her Shoes event is happening on Saturday, May 3rd … and somehow I have agreed to participate again 🙂
Walk A Mile in Her Shoes is an international event in which men embrace the opportunity to raise awareness about the serious causes and effects of sexualized violence. I will be joining over 1000 other Sacramento, CA business leaders, elected officials, students and more to run, walk, and/or limp a full mile in high heels shoes.
All funds raised for the event go towards ensuring 24 hour services are available for victims of sexual assault and domestic violence in the Sacramento, CA area.
It will be a great experience. I am sure that (unfortunately) lots of pictures will be taken … which (also unfortunately) we’ll share with you when all is said and done 🙂
My personal goal is to raise $500. Any amount that you would like to contribute is MUCH appreciated. Just click the link below to go to my personal DonorPage and give now:
We are organizing a team for a big mud run event – can’t say the name publically, I got in trouble last time around for naming our training program after the event … if you don’t know and you want to know, just ask 😉 – so:
— Think about registering and doing it with us! It’s on the weekend of June 13th in the Lake Tahoe area
— We are also thinking about doing a special training program at FVT to help you get ready. This would be a thing where we would meet 1x per week at FVT and/or in outdoor surronding areas (like the park) to do mud run – specific training. I would also put together a training program that you would follow on your own to get you ready for the event – a running plan to help you prepare, we’d set up a private Facebook group so you could communicate with other who are in training, etc.
Let me know if you are interested in a special “Mud Run Training” program at FVT! If we get enough interested, we’ll make this thing happen 🙂
3 – FVT Nutrition Coaching Group
We have ONE spot left in our Nutition Coaching group … if you are interested, learn more and submit your application at the link below:
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
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:
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! 😉
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.
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:
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
*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!
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 🙂
— 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
