First Ever FVT 30 Day Nutrition Challenge! (details inside)

We are almost ready to open registration for the first EVER 30 Day FVT Nutrition Challenge.

As we put the finishing touches on the registration process, I wanted to send you the details … so that if you’re interested, you can get ready NOW, and be sure to reserve your spot as soon as we open the doors!

Check it out:

— The challenge will run Wednesday, Feb 18th to Friday, March 20th

— This is a personal challenge to help you dial in both your workouts AND your nutrition for 30 days … and in the process, get results you never thought were possible in such a short period of time!!

— Instead of this being a “most weight / body fat / inches lost” competition (OUTCOME driven), this challenge will be based on a daily points system (PROCESS driven):

You’ll get points for both working out (at FVT and/or on your own) AND for ‘eating clean’ and logging your food. Hit your target points (and your weekly check – ins), and you’ve completed the challenge!!

Registration includes:

— Before and after body fat measurements – so you can track your progress and see how much you’ve improved after just 30 days of focused training and nutrition

— Access to three special boot camp workouts where we’ll get together as a group and do a challenge-style workout … this will be a timed / scored workout, so that you can see how your fitness improves over the 30 days.

Tentative dates for these workouts are:

– Wednesday, Feb 18th
– Wednesday, March 4th
– Saturday, March 21st

— Access to a private Facebook group were you’ll 1) post a weekly check in with your total points for the week, questions, comments, etc and 2) get coaching from the FVT team to get any and all of your training / nutrition questions answered, and 3) get help with anything else that you need.

— A special edition t shirt / band / etc that you can ONLY get by completing the challenge. You’ll wear this with pride, and it will be your hard-earned prize for 30 days of mental and physical discipline!!

That about sums it up. Details are subject to change before we officially open registration.

Let me know if you’re fired up. Let me know if you’re in. And I’ll have the official registration link for you very soon!!

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

NO Crunches, NO Sit Ups, NO Equipment 5 Minute Abs Workout!

We hear that crunches and sit ups are bad, and that there are better ways to train the abs.

But WHAT exactly are you supposed to do you do instead? What IS the better way?

I made a video that takes you through a totally CRUNCHLESS abs workout … you won’t need any equipment to do these moves, so you can crank this little circuit literally anywhere … and it’ll take you less than 5 minutes, start to finish.

Try this simple – yet EFFECTIVE – 5 minute abs workout today!

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

 

PS – Speaking of ABS … we got the first EVER “FVT 30 Day Nutrition Challenge” in the works … and registration is set to open later this week! This will be a great chance to get both your workouts AND your nutrition dialed in, and make some AMAZING progress in just 30 days time. Stay tuned for details!

Best Boot Camp in Sacramento

February 2015 Challenge Workout Results

feb 2015 FVT

GREAT work on this month’s challenge workout, FVT boot camp – ers!

Here’s the full workout breakdown, just in case you missed it:

=> February 2015 Challenge Workout

And the results:

Men

RM 19:58
BB 20:55
KP 21:39
DV 22:45
DM 22:55
JD 24:50
JM 25:02
RB 25:13
BR 25:45
BK 25:54
SS 26:20
JV 26:49
RA 26:50
RM 27:44
TL 28:23
RP 28:30
PK 28:41
JW 28:46

Women

SF 20:55
JM 24:05
MA 24:17
SK 24:20
LA 25:30
LT 25:31
ET 26:04
LT 26:05
PK 26:06
JM 26:13
CG 26:30
JR 26:50
CL 26:55
SE 26:55
JW 26:56
TP 27:15
KM 27:24
KP 28:12
KA 29:29
RR 29:50
DB 30:00
RK 30:00
RP 30:06

’till next time –

– The FVT Team

February 2015 Challenge Workout

Brand NEW Challenge Workout for you this month. Check it out:

February 2015 FVT Challenge Workout

— 20 KB swings (24k for men, 16k for women)
— 10 recline rows
— 5 KB presses / side (16k for men, 8k for women)
— 15 box jumps to approx 16 in box
— 12 walking lunges per side
— 7 burpees
— 15 push ups
— 7 hanging knee raises
— 30 jumping jacks

Do four rounds as fast as possible.

Notes:

— Use caution and good judgement when picking your weight for the swings and the presses. The weights are SUGGESTED, and a great goal to work towards … but you can certainly use a smaller weight if you are still working on your form or just getting started.

— The recline rows should be done in a totally horizontal-to-the-floor body position if possible

— Make sure to get all the way down and touch the ground on each burpee

Good luck! Results will be posted later this week.

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Reminder – FVT Grand Opening Party This Saturday @ 9am

PicMonkey Collage

Don’t forget – we are holding a Grand Opening Party for the new X and 16th FVT location this Saturday at 9am!

We started workouts on Monday the 5th at the new space, and it’s been AWESOME! MUCH more room for workouts, two full – size bathrooms, two full – size dressing rooms, more dedicated parking, and much more.

YOU are now invited to come out and see the new space … and experience an FVT boot camp workout first – hand!

We’ll get started at 9am … you can come by, have a drink / snack, and see the new place.

Then we’ll have a HIGH – energy, kick – butt FVT boot camp workout at 10am. It’s going to be an AWESOME experience for everyone who comes out – GUARANTEED.

Current and past FVT clients, friends, family, co-workers, ANYONE who is interested in coming and experiencing a workout at the new facility is welcome to attend!!

Now the boot camp will be FREE … BUT you WILL need to register AHEAD OF TIME at the link below – just enter your name, best email address and phone number, and your spot will be reserved! And, please DO NOT fill out the form for your friend / family member / co-worker / etc … forward this message their way and have THEM fill it out themselves. Thanks!

=> Register for the FREE Bring-a-Buddy Boot Camp at FVT on January 31st at 10am here

Then we’ll be “open house” at the studio for another hour or so afterwards – ’till about 12 noon – for more drinks, snacks, and fun!

Look forward to seeing you there –

– Forest Vance, Owner, Head Trainer, FVT Boot Camp and Personal Training

PS – Remember – the Bring-a-Buddy boot camp at the Grand Opening party will be FREE … BUT you WILL need to register AHEAD OF TIME at the link below – just enter your name, best email address and phone number, and your spot will be reserved! And, please DO NOT fill out the form for your friend / family member / co-worker / etc … forward this message their way and have THEM fill it out themselves. Thanks!

=> Register for the FREE Bring-a-Buddy Boot Camp at FVT on January 31st at 10am here

ZERO Equipment Body Weight Ab Workout + Bring a Buddy Boot Camp Reminder

Looking for a quick, effective, zero equipment required ab workout?

Got you coverd today with a guest article from my buddy Andrew Raposo.

But before we get to the workout – if you want to get in on the Bring-A-Buddy Boot Camp we’re putting on at our Grand Opening Party on Saturday, the 31st of January at 10am, make sure to sign up asap.

We have decided to close registration at 30 for the event, and we’re at just over half that number now. Click the link below and grab a spot ASAP if you want in:

=> Register for the FREE Bring-a-Buddy Boot Camp at FVT on January 31st at 10am here

And, please DO NOT fill out the form for your friend / family member / co-worker / etc … forward this message their way and have THEM fill it out themselves. Thanks!

Okay, on to today’s ab workout – enjoy!

– Forest

###

Body Weight Ab Workout for Fighters
by Andrew Raposo, author, Fighter Abs

I don’t know about you but when I think of examples of people with a strong core, I think of fighters. The amount of core strength they need for their sport is ridiculous. They need to generate power from their core to transfer over to their punches and kicks. On top of that, fighters need to withstand blows to the body. They essentially need a rock hard suit of armor like core. A belly isn’t going to do much for that.

With all that core strength, they also got a nice set of ripped abs as well. Which has plenty of benefits that I’m sure you can think of for yourself.

So what do they do to get this strong core and nice abs?

Today I am going to show you body weight exercises that will bring your core strength to a whole other level. At the same time, it will work your abs better than any type of sit up or ab crunch exercises that you have performed in the past. These exercises will even help with your one arm push up training as well as your handstand push-ups. With that said, let’s get right into it.

Here is the workout:

– Long Plank Walkouts – 10 Reps

– Long Plank Armpit Touches – 10 Reps Each Side

– Single Leg Saw Plank – 10 Reps Each Side

– Hardstyle Plank – 10 Sec x3

Rest 30 Sec – 1 Min

Repeat for a total of 3 rounds.

See the video on how to do the workout here:

Perform this circuit at the end of a strength training session or on a separate core-training day. You don’t want to be too fatigued when performing these exercises.

Enjoy this circuit. Your core strength is going to be through the roof.

– Andrew Raposo
Author, Fighter Abs

PS – You can check out Andrew’s full “Fighter Abs” program here:

=> Get Fighter Abs

About Andrew

Andrew is a North American Super Middle Weight Muay Thai Champion and a Two Time Provincial Gold Medalist in Boxing. He has been competing in Muay Thai and Boxing for the past 7 years. Andrew is a passionate Fitness & Strength Coach and runs a private practice out of Toronto, Canada. Where he trains high-level fighters for competition as well as transform average bodies into extraordinary results with his unique approach to training.

FVT is Hosting the RKC!

RKC Instructor- Get Certified

VERY exciting news.

We’ll be hosting a Russian Kettlebell Challenge certification at the new FVT Personal Training and Boot Camp facility in Sacramento, CA September 18-20, 2015!

Get all the details and register here

I attended my first RKC event in 2009 and have been a “kettlebell convert” ever since. I’ve learned most of all I know about kettlebell training from the RKC and the folks involved in / with it … I’ve since attended and assisted at multiple different RKC events over the years … and the quality of instruction and coaching you’ll get at this event is frankly quite rare in the fitness industry today.

If you are an instructor looking to learn how to use kettlebells the RIGHT way, I highly recommend you sign up and start training for it right away.

And if you’re an avid kettlebell trainee who wants to take their kettlebell form and knowledge to the highest level, I also recommend you attend the event and get your KB certification.

Get all the details and register here

As far as I know, this is the first time the RKC has come to the Sacramento area … exciting stuff!

Plus, it’s a great opportunity to come and check out our new facility, and get a little bit of the FVT experience over the weekend as well 😉

Get all the details and register here

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

10 Breakfast Ideas + Bring a Buddy Boot Camp @ FVT

PicMonkey Collage

Hey!

Quick couple things for you today –

1 – Have you seen this article? It seems like we get questions at almost every early morning boot camp about what to eat for breakfast. Here are 10 quick, easy and healthy breakfast ideas to help you start your day right:

=> 10 Quick, Healthy and Easy Breakfast Ideas

2 – Also getting lots of questions about the free Bring-A-Buddy Boot Camp we’re holding at our January 31st Grand Opening Party … YES you need to sign up ahead of time if you’d like to attend. (The free boot camp, that is. You are welcome to come by and check out our new spot any time that day between 9am and 12pm.)

We are cutting off the registration for the boot camp at 30 people TOTAL, so be sure to click the link below and grab a spot ASAP if you want in:

=> Register for the FREE Bring-a-Buddy Boot Camp at FVT on January 31st at 10am here

And, please DO NOT fill out the form for your friend / family member / co-worker / etc … forward this message their way and have THEM fill it out themselves. Thanks!

That’s it for now! Have a great day, and talk soon –

– Forest