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!

FVT ‘Bells and Beer Registration is Officially OPEN!

Ok, FVT ‘Bells and Beer Registration is Officially OPEN!

We have limited spots for this event, so be sure to grab your spot ASAP if you want in:

=> ‘Bells and Beer @ FVT

Thanks –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

PS – SUPER pumped for this – get all the details here: ‘Bells and Beer @ FVT

Walk a Mile in Her Shoes 2015 – Recap

THANK YOU for your support in the Walk a Mile in Her Shoes event!

I joined over 1100 Sacramento, CA business leaders, elected officials, students and more and ran / walked / limped a full mile in high heels shoes yesterday – May 4th, 2015.

We set a world record for the largest group of men walking a mile in high heels!

wam 2015 collage

YOUR contribution helped us raise over $350,000(!!) collectively for WEAVE, Inc. – our region’s premiere provider of services for victims of domestic violence and sexual assault.

Thank you again, and hope to see you at next year’s event!

– Forest Vance
Owner, FVT Boot Camp and Personal Training

May 2015 Challenge Workout

strong chick

Check out the FVT Challenge Workout for May 2015! –

– 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 (knees for women; toes for men)
– 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

Last Chance for WAM Donations + Simple Sprint Workout for Fat Loss

I am headed over shortly to pick up my “gear” for this weekend … so thought I’d send you one final note/reminder …

I will be participating in the Walk A Mile in Her Shoes event this Sunday, May 3 in Sacramento, CA.

I will walk a mile in high heels to raise critical funds for WEAVE, Inc. – our region’s premiere provider of services for victims of domestic violence and sexual assault.

I will also be part of setting a world record for the largest group of men walking a mile in high heels!

Click the link below if you’d like to make a donation and support me in my efforts … my personal goal is to raise $500, and I am about $225 away as I write this email … so any amount that you’d like to contribute helps and is much apprecaited!!

(You will receive an electronic receipt for your gift right away. And all donations are tax deductible, so hold onto that email!)

=> Support Forest @ WAM

Also got a new simple sprint workout for fat loss up at ForestVance.com for you to check out.

Aside from proper nutrition, SPRINTS are one of the most effective ways to lose fat fast.

If you’re not doing them, you’re missing out on some huge benefits.

Check out this video for a simple – yet effective – sprint workout you can do for fat loss:

simple sprint workout screen cap

=> Simple Sprint Workout for Fat Loss

Thanks!

Talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training