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

Let’s Talk …

I’ve set aside some time today and tomorrow to chat with you.

The quick scoop is that I have three openings in my Elite Coaching program, and I think it might be a great fit for YOU … to help you DRAMATICALLY accelerate the progress you’re making in your fitness program.

In my “Elite Coaching” program, I work with you ONE ON ONE to get you the best results you’ve EVER gotten … in the shortest amount of time.

We map out EVERYTHING … your specific weekly / monthly workout schedule, your exact nutrition plan … to ENSURE success.

We meet once per month, in person, for a private training session, at the FVT studio.

(Or, if you’re not in the Sacramento area, we touch base on a monthly phone / skype session.)

AND, you’ll be held accountable to taking action consistently and staying on your plan, because you’ll have to check in with me regularly between our meetings, and give me specifics on the progress you’re making.

BUT … this is only going to be for three people, who have speicfic goals, and who are dedicated and ready to take massive action, right away.

I am going to send this out to my large world-wide email list (if these three spots don’t fill) shortly, but I wanted to send it out to YOU, a local FVT fan, first 🙂

AND … I am ONLY opening this program up for today and tomorrow … OR as soon as these spots fill, which they typically do within 24 – 48 hours. (When we kicked this program off, I had all TEN spots I reserve for Elite Coaching clients fill w in 48 hours!)

If you think this opportunity could be right for you, fill out the interest form at the link below:

=> Schedule a free strategy session w Forest

And I’ll get back with you within 24 hours to schedule our free 15 minute strategy session.

Thanks, have a great day, and talk soon –

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

PS – If you travel frequently and have a crazy schedule … this is the perfect program for you, as you and I can work together to customize something you can do anywhere, with whatever amount of time you have available, and whatever equipment (if any) you have access to.

PPS – If you are looking to get stronger and work the basic barbell lifts into your routine, this is perfect for you. We can work together to create a plan that works for you and will get you moving towards your goals. And then we’ll check in throughout the month to make sure you’re on track.

OR, if you’re looking to learn the basics of KB lifting, OR get BETTER at KB lifting, this is also perfect. We’ll CUSTOMIZE a program specific to your current fitness level, goals, etc.

PPPS – Check out what one of my Elite Coaching Clients Seana, who I recently helped prep for an RKC II, had to say (she’s in Texas, so again, this can also be arranged as a remote program if that’s what works best for you):

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“I wanted to touch base with you to tell you ALL WENT GREAT at my RKC II!!!

I loved every second of it. Thank you for your training and consistent feedback and always getting back to me so quick. I attribute much of my success with the RKC weekend to you!!”

– Seana H

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If you think this opportunity could be right for you, fill out the interest form at the link below:

=> Schedule a free strategy session w Forest

And I’ll get back with you within 24 hours to schedule our free 15 minute strategy session.

PPPPS – Okay this is getting ridiculous … but seriously, due to increased demand and my own limited time availability, I am going to raise the price on this program the next time spots open up … so if it’s something you’re interested in, def check it out 🙂

Schedule your “Summer Shape Up” Test-a-Trainer Session @ FVT

To help you get in shape for summer, we’re now booking “Test-a-Trainer” sessions at FVT:

=> Learn more and book your free “Test-a-Trainer” session today

I know that this is a time of year when many folks are trying to lose those extra few pounds before swimsuit season hits … so that’s why we’re making you this special offer.

The first step is to simply schedule a two minute phone chat, to make sure it’s the right fit for YOU and your goals.

We are NOT the perfect fit for everyone … and that’s okay!

But if you:

— Are looking to lose body fat and gain lean muscle

— Want to do it with short, effective, high-intensity workouts

— Are a person who enjoys hard work, and a feeling of accomplishment once you’ve put in a solid training session

— Like the idea of working with other positive – minded fitness people towards a common goal

— Live within 5 or 10 miles of our X and 16th street studio

We hope to be the BEST fit your you and your SPECIFIC goals!

But it all starts with a “Test-a-Trainer” session at our studio. So message or call us today HERE, and we’ll get you scheduled in for a workout at FVT ASAP.

Have a great Monday, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

10 Healthy Snack Ideas

Just came up with a list of 10 healthy snack ideas, and thought I’d share it with you.

These are NOT fancy … but they are simple, require little to zero prep, and will keep you on track with your healthy meal planning!

10 Healthy Snack Ideas

– apple
– orange
– baby carrots
– hard boiled egg
– almonds
– cashews
– turkey jerky
– kale chips
– small can of tuna
– slices of deli meat (watch out for preservatives though!)

Have some healthy snack ideas of your own? Pop over to the FVT Facebook page HERE and let us know!

And be sure like our page while you’re there for more nutrition tips, free workouts, and latest FVT happenings 🙂

Thanks!

Talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training

Proven Rapid Fat Loss Meal Plan (print this out)

salmon45

Everyone knows the keys to losing weight: Eat less and move more.

But in the context of real life and its demands, it’s usually just not that simple.

The big problem with a lot of fat loss meal plans is that they focus on the ‘theory’ and leave it to you to figure out exactly what to eat.

You have to calculate the exact amount of calories you need each day, figure out what to actually eat at each meal, how to properly balance your foods, etc. …

So I’ve come up with a simple solution that’s working great already for me and a small group of my personal training clients. It’s called the FVT Express Meal Builder. It’s a one-page document that enables you to build a healthy meal in less than 30 seconds. And the best part is that it takes all the guesswork out of eating healthy.

Here’s how to use it:

1. Print out the FVT Express Meal Builder where you can post it up or carry it with you for quick reference.

2. For each meal (Breakfast, Lunch, and Dinner), simply pick one food from each category.

3. Snacks can consist of things like fruit, nuts, plain yogurt, hard boiled eggs (see the short list below the main food categories for more ideas).

4. Also make sure to drink 1/2 of your body weight in ounces of water each day, and to follow this plan for at least 90% of your meals.

Please note: The portions in the meal builder are intended for a ~ 150 pound individual with 15 or 20 pounds to lose. Adjust portions for weight, activity level, and body composition accordingly.

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The FVT Express Meal Builder

First, pick one protein:

•chicken breast (3 oz)
•turkey breast (3 oz)
•salmon (3 oz)
•canned tuna (3 oz)
•beef (3 oz)
•ham (3 oz)
•whole egg (1)
•cottage cheese (½ cup)
•plain yogurt (½ cup)
•protein powder (1 serving)
•protein bar (1)

Then, pick one carbohydrate:

•apple (1)
•orange (1)
•banana (1/2)
•strawberries (1 cup)
•blueberries (½ cup)
•tomato (1 cup)
•spinach (2 cups)
•zuchinni (1 cup)
•green beans (1 cup)
•broccoli (1 cup)
•oatmeal (2/3 cup)
•corn tortillas (2, 6 in)
•flour tortillas (1, 6 in)
•brown rice (6 tbsp)
•black beans (½ cup)
•whole grain bread (1 slice)

Finish with a ‘dash’ of healthy fat:

•peanut butter (1 tsp)
•almonds (~ 6)
•olive oil (2/3 tsp)
•avocado (2 tbsp)
•macadamia nuts (~ 2)

Breakfast – 1/2 cup cottage cheese, 1 apple, ~ 6 almonds
Lunch – spinach salad w/ tomato, black beans, etc., 3 oz chicken breast, 1 tbsp olive oil + vinegar dressing
Dinner – 3 oz salmon, 2 cups broccoli, (cooked in) 2/3 tsp olive oil
Snacks – fruit, nuts, plain yogurt, hard boiled egg, cottage cheese, protein shake, protein bar

Additional notes: Drink ½ body weight in oz. of water/day, follow the ’90% rule.

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The FVT Express Meal Builder is a tool that’ll help you lose fat in record time. Hope that helps, and talk soon –

– Forest

Mustache Man Mud Run Training Program

What the H? You need to get into shape – TM is coming to town in less than two months!

Check out what Mustache Man is doing to prepare (on his 45th birthday, none the less):

And then go sign up for the FVT Mud Run Event Prep program, starting next Monday, April 20th at 6pm:

=> FVT Mud Run Event Prep 2015 (registration closes THIS Friday at midnight)

Train hard, and talk soon –

– Forest Vance
Lead Instructor, FVT Mud Run Event Prep
https://www.forestvancetraining.com/mudrun2015-2

KB/BW Mud Run Workout

Just got back from a great weekend w the fam in Tahoe – so much fun!

forest and alana

We’ll be back up in the Tahoe area in a couple of months for a big Mud Run event … and I couldn’t help but think about and start planning a bit for the training program we are organizing at FVT.

I’ve prepared a kettlebell / bodyweight – based mud run workout for you today … this is awesome to help you get ready for your upcoming mud run, or just for a fun, fat burning, lean-muscle-building training session you can do at any time.

Enjoy!

– Forest

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Kettlebells are very effective for developing:

Dynamic/isometric strength
Anaerobic/aerobic conditioning
Quickness and explosive power
Flexibility/mobility
Mental toughness

ALL things you’ll need at a Mud Run event!

So – I’ve put together a Mud Run kettlebell workout for you.

Please note – this is NOT the be-all-end-all of your event prep. You need to be training outside, doing some long runs, preparing physically and mentally for the
events you’ll be facing, etc.

But incorporate this one into your overall routine … and it’ll also get you thinking about how your workouts should be structured leading up to the event.

MUD RUN KETTLEBELL/BODY WEIGHT WORKOUT

Fast run .25 mi
50 Kettlebell swings (divided into as many sets as needed)
Fast run .25 mi
3 Turkish get ups ea side (alternating sides each rep)
Fast run .25 mi
15 pull ups (divided into as many sets as needed)
Fast run .25 mi
20 burpees (divided into as many sets as needed)
Repeat for 2-3 rounds total

Additional workout notes:

Workout is best done on a track/soccer field/etc. where one could do the prescribed reps of an exercise, run the .25 mi and return to same area to complete the next exercise

“Fast” run means fast for you – a good rule of thumb would be about a 7/10 on an intensity level scale, with one being the easiest and 10 the hardest

For the swings, pull ups and burpees – you may divide the total number of reps into as many sets as needed, but you cannot move on to the next interval run before you complete the total number of prescribed reps. For example, to complete 15 total pull ups, you might do one set of six, rest 20 seconds, do a set of five, rest 20 seconds, and do a final set of four.

Make sure to include a SMR/joint mobility/dynamic stretch warm up

 

In conclusion, KB’s are a great implement to use in your training for a mud run event. While this Mud Run kettlebell workout is NOT the be-all-end-all of your event prep, it’s a great place to start – and to get you thinking about how to put together your training sessions.

Thanks for reading, and talk soon –

Forest Vance, Level II Certified Russian Kettlebell Instructor

PS – FVT Mud Run Event Prep training starts Monday, April 20th at 6pm … details and grab your spot HERE

April 2015 Challenge Workout (and results)

PicMonkey Collage

Another FVT monthly Challenge Workout is in the books!

Folks come to us to lose fat, build muscle, and feel great … but they also want fun and challenging workouts to keep them motivated and excited! And that’s what our monthly challenges are all about.

This month, it was the FVT Band Challenge … see the full workout below.

And BIG shout outs to our new band earners – awesome stuff, you earned ’em! 🙂

(Black)

Richanne R
Jeff V

(Grey)

John W
Gina M
Morgan B
Ellen R
Lilia K
Denise P

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FVT Band Challenge Workout

** Complete ALL the “tests” at the grey band level and earn a grey FVT band! (if the workout is done at a boot camp at our facility)
** Complete ALL the “tests” at the black band level and earn a black FVT band! (if the workout is done at a boot camp at our facility)

1 — KB swings – 16k for women, 24k for men

45 sec w perfect form, no break = grey band
90 sec w perfect form, no break = black band

2 — Push ups – knees for women, toes for men

Elbows and upper arm BREAK parallel, no exceptions … body stays in a totally straight line, no hip sag or “A frame” … no adjusting the knees, hands or feet during the test.

Body cannot touch the floor at the bottom of a rep; cannot lock out and rest at the top.

15 for grey
30 for black

3 — Pull ups

Any grip (pull up or chin up)

women – 15 sec hold over bar = grey, 1 rep = black
men – 1 rep = grey, 5 reps = black

4 — Burpees

NO push up at bottom

8 rounds of 20 seconds work / 10 seconds rest

5 each round for grey – must maintain pace
7 each round for black – must maintain pace