Meet Leslie!

Just wrapped up another FVT Band Challenge!

AWESOME stuff, had many new grey and black band earners, folks are getting stronger and fitter and BETTER each and every day.

One of our new grey band earners – and ROCKSTAR FVT client that we’d like to introduce you to – is Leslie T.

Leslie T

Leslie has been training with us since the beginning of summer (2014). She came in wanting to lose body fat, gain lean muscle, and just get into a regular routine of training and feeling great.

From day one, Leslie has shown up up at EVERY session with an AMAZING positive attitude, and makes everyone better around her.

She had a HUGE day yesterday in both 1) reaching her initial weight loss goal (Leslie is down a total of 22 pounds!) and 2) earning a grey FVT Challenge band!!!

So wanted to give you a public shout out and say AWESOME work Leslie – we are so proud of you, we appreciate you and are honored to be a part of your fitness journey!

Rock on, train hard, and talk soon –

– Forest and the FVT Team

October 2014 Challenge Workout (and results)

Another FVT Band Challenge Workout is in the books!

We had TWO new black band earners:

– Victoria C
– Byron R

With lots of folks RETAINING their black band status … plus lots MORE earning / retaining the grey FVT band.

So great to see everyone getting stronger, fitter and BETTER every time we do the Band Challenge.

 

More about the FVT Band Challenge – to prepare for next time, or give it a try yourself at home …

The FVT Boot Camp Band Challenge involves various feats and demonstrations of overall physical fitness. Upon completion of each band challenge level, the participant will recieve a special FVT Boot Camp wrist band.

Grey Band Qualification Requirements

– :45 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)

– 1:00 plank hold with PERFECT form

– :15 pull up static hold (any grip, chin above bar) for women, one dead hang pull up (any grip, chin above bar) for men

– Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least five burpees in each interval period.

Black Band Qualification Requirements

– :90 seconds non-stop kettlebell swings with PERFECT HardStyle form (16k for women, 24k for men)

– 2:00 plank hold with PERFECT form

– One dead hang pull up(any grip, chin above bar) for women, five dead hang pull ups (any grip, chin above bar) for men

– Complete the FVT Tababta Burpee Challenge – You will do eight consecutive 20 seconds work/10 seconds rest intervals. You must complete at least seven burpees in each interval period.

 

Again, great work to all, congrats to our new black and grey band earners, and talk soon –

Forest Vance
Owner, FVT Boot Camp and Personal Training

FVT/Alzheimer’s Association “Train-A-Trainer” Event Saturday, October 18th

train a trainer

On Saturday, October 18th at 10:45 am – during the FVT Studio Four Year Anniversary celebration – we’ll be holding our annual “Train-A-Trainer” event.

Last year’s event was a huge success – so we’re super excited to do it again!

Here’s how the event works:

  • You can sponsor a “round” of exercises for the FVT team for $20. (One round will be 45 seconds of work and 15 seconds of rest.) 100% of the money raised at the event goes towards the Alzheimer’s Association.

Learn more about the Alzheimer’s Association here

  • For each round you sponsor, you can have the FVT team do whatever exercise(s) you’d like. Burpees, bear crawls, wall sits – it’s all fair game 🙂

The event will last for a total of 17 minutes (three five minute “work” periods and two one minute breaks) – plenty of time to have your trainers do all of the exercises you hate the most 🙂 That being said, we’re limited to a total of 15 total sponsorships – so if you’d like to participate, please make your donation asap!

To help the Alzheimer’s Association and get revenge on your trainer, click HERE to make your donation now!

** On making your donation, please send an email asap to fvtcustomerservice (at) gmail.com with your requested exercise(s) to ensure the event goes as smoothly as possible. Thanks! **

FVT 4 Year Anniversary Party – Saturday, October 18th

Can you believe it? We’ve been at our studio, helping folks in the Land Park community – and entire Sacramento area – get fitter, stronger, and BETTER for four years!

To celebrate, we’re holding a party on Saturday, October 18th at 9am … and this is your official invitation to attend.

We’ll have:

— TWO free Bring-A-Buddy Boot Camps (great opportunity to bring a friend / family member / co-worker / etc to experience one of our boot camp training sessions first
hand!) – one at 9am, one at 10

— Our Rapid Fat Loss Challenge winners will be announced – and we’ll be giving away 600 bucks in prize money

— Our annual Train-A-Trainer charity event, where you can get revenge 😉 … and “sponsor” an exercise for the entire FVT training staff to perform for 45 seconds (more info on that coming soon)

— Food, drinks, and good times

Mark your calendar!

So we have a general head count, we’ll have a sign up sheet for the Bring a Buddy Boot Camps at the studio … if you could sign yourself up, along with the buddy / family member / co-worker / etc you plan on bringing, that would be awesome.

And if you are not currently a member, no worries – you are welcome to come to one of the Bring a Buddy Boot Camps as well. Just shoot me an email and I’ll add you to the list.

More info on the Train a Trainer charity boot camp effort coming soon.

Just wanted to send you a quick note so you could get this date on your calendar. Hope to see you there!

Thanks again, and have a great day –

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

It’s GAME TIME

Our 30 Day Rapid Fat Loss Challenge is in full swing – and it’s GAME TIME!

We have folks down two, three, up to four pounds down already after the first week. It’s going to be a REAL close race.

No matter who wins the challenge though, the most important thing is that we’ll help over 20 folks lose fat, gain lean muscle and get BETTER this month with the FVT Rapid Fat Loss Challenge.

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FVT trainer Jonathan coaching ’em up at a Rapid Fat Loss Boot Camp

 

Couple other quick things –

1 – Our 4 Year Anniversary Party is also coming soon, as well as our 2nd annual Train-A-Trainer Charity Effort – both on Saturday the 18th of October. Be sure to save the date!

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Congrats to Linda, newest addition to the FVT Wall of Fame!

 

2 – We have a Nutrition Workshop coming up this Saturday the 27th. Get all the details and reserve your spot at the link below:

=> FVT Nutrition Workshop Saturday, Sept 27th

 

3 – Did you miss either of the articles we put up on the FVT blog last week? Lots of great feedback on those so far – check em out below if you missed them the first time around:

=> Are You Making These Deadly Fat Loss Nutrition Mistakes?

=> 3 Tips to Help You Recover Faster From Your Workouts

 

That’s it for now. Just wanted to give you a quick update on the Challenge, as well as the heads up / reminder on some stuff we have coming up at the studio.

Thanks, have a great day, and talk soon –

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

3 Tips to Help You Recover Faster From Your Workouts

You’ve worked hard, lifted hard, gone hard for years. As a result, you’ve built up a solid level of strength and overall fitness – either currently, or at least at some point along the way.

But it’s come at the cost of some aches and pains. Little (or big) injuries here and there have added up. And it’s starting to affect your training.

If this describes your current situation, one thing you need be focusing on BIG time is recovery between your workouts. Here are three tips you can incorporate into your routine that will make a WORLD of difference in helping you recover faster, fend off next day stiffness and soreness, and hit the workouts hard for a long time to come:

1 – Feed Your Body

Within the first 30 minutes after your workout, get optimum nutrition back into your body. Everyone’s nutrtional requirements are different depending on their goals,

activity levels, body size, etc … but here are three ideas:

— protein bar (try to get one with a good amount of protein, light on the sugar, and as few ingredients as possible)
— 1/2 bagel + 2-3 egg whites
— apple + low / non fat string cheese

2 – Perform Self-Massage

You have to look at muscle as bread dough. After you have worked it is stiff and hard. After your workout you need to kneed the muscle as you do with bread dough. Kneading the muscle will help the muscle relax, move toxins out and help move good stuff back in.

You can do this with a foam roll, with a lacrosse ball against the wall, even an empty two liter soda bottle (keep reading for a link at the end of this article that’ll take you to some specific self-massage exercises you can do).

3 – Take the Time to Rebuild

The most important time to recovery from your workout is when you sleep. You got to sleep 7 to 8 hours every day.

This can be tough, especially if you’re busy, but it’s SOO important in the long run to get enough sleep.

(At the moment, given my situation – we have a six week – old daughter – it’s literally impossible for me to get 7 to 8 hours per night … and I’ll tell ya, I can feel the difference. I don’t recover NEARLY as fast between workouts.)

So there you go. Give those three strategies a go and you will recover faster from your workouts and prevent next day stiffness and muscle pain.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – If you are looking for other great ways to recover from your workouts, check this out:

==> 47 exercises that I use to recover faster and feel better

Are You Making These Deadly Fat Loss Nutrition Mistakes?

belly fat

Had a great Nutrition Coaching session this morning at the FVT Studio. We did an exercise where we broke down some sample food logs as a group (actual logs that FVT clients had turned in to us; and YES we blacked out personal info and got permission to share them of course first) figured out what could be improved, and came up with some specific strategies to do so.

Such awesome ideas and feedback as a group … there is incredible power in getting together with like-minded people working towards a common goal.

Wanted to share the three meal planning “mistakes” that kept coming up during our session with YOU, so that you can improve your diet too and finally reach your ultimate fitness goals.

**Don’t forget – we have a live, in-person Nutrition Workshop at the studio coming up next Saturday the 27th – details and grab your spot for just 10 bucks here:

=> FVT Nutrition Workshop 9.27.14

 

Three BIG Fat Loss Nutrition Mistakes … and How to Fix Them!

 

1 – Not eating enough early in the day

A VERY common trend we saw in the sample food logs we reviewed was folks not eating enough early in the day.

I know you could very well argue here, saying that recent research shows you don’t need to eat breakfast, etc …

BUT … the problem is … if you eat a very small breakfast, you end up getting HUNGRY later in the day … and often eat stuff outside of your healthy eating plan.

For example, if you have a problem with late night snacking, eating a little bigger breakfast / lunch might help fill you up and make it so you’re not so hungry after dinner and grazing on all the snack foods in your cupboard while you watch TV.

This method has worked for HUNDREDS of FVT Clients over the years … so we’re sticking with what we know! Eat more early in the day to curb your cravings at night and stay on point with your fat loss nutrition plan.

 

2 – Eating too LITTLE

In an effort to eat healthy and cut calories, often folks eat to LITTLE.

This might be hard to believe – as you’ve been conditioned to eat less to lose weight.

BUT … we also need our plan to be SUSTAINABLE. If you drop to say 1000 calories below your maintenance level … and you’re STARVING from the minute you get up in the morning … that’s not going to last. Will power will only take you so far. You’ll end up quitting and going back to your old ways.

A better strategy is to eat high quality foods in good amounts … you’ll stay within your calories you need for the day AND feel full all the time. What could be better than that?

 

3- Not planning ahead

We get a lot of very busy folks that train with us – with crazy family and professional lives. Meal prep often falls low on the priority list.

As a result, you end up NOT planning ahead … and as a result, having sticking with a nutrition plan and losing body fat.

Map out your days and weeks in advance as far as what you’re going to eat – it’s a key to your success!

 

So, there you have three BIG time fat loss nutrition mistakes … and some strategies on how to fix them. Hope these help you reach your fat loss goals, and hope you see you at our upcoming Nutrition Workshop at FVT.

Have a great weekend, and talk soon –

– Forest Vance, Master of Science, Human Movement
Certified Fitness Nutrition Coach

FVT Nutrition Workshop 9.27.14

We officially started the FVT Back to School 30 Day Rapid Fat Loss Challenge yesterday. Exciting times, and lots of fun at the kick-off boot camp.

30 days from now, we’ll be dozens, likely hundreds of pounds lighter as a group – and that much closer to our ultimate fitness goals!

photo 2 (3)

As a:

— Added FREE bonus for folks who are participating in the challenge
— Added FREE bonus for folks who are involved in our Nutrition Coaching program
— Learning event for ANYONE who wants to learn more about nutrition

We’ve decided to hold a Nutrition Workshop at the FVT Studio on the 27th of Sept at 11am.

Our topic for the day will be on the Top 10 Diet – Busting Mistakes:

1 – Too many processed carbs
2 – Too much alcohol
3 – Too many sweets
4 ­ – Not drinking enough water
5 ­ – Not enough protein
6 ­ – Not enough fruits and/or veggies
7 ­ – Giving in to cravings
8 ­ – Skipping meals
9 ­ – Relying on processed foods
10 ­ – Too much sugar

And specific strategies to help you FIX them … so you can FINALLY lose fat, gain lean muscle and get the body you’ve always wanted!

Again, this special one hour workshop is free for folks who are currently taking our 30 Day Rapid Fat Loss Challenge, as well as for our FVT Nutrition Coaching members.

(If that’s you, shoot me a message as soon as you can to let me know if you’d like to attend, and I’ll save you a spot.)

For everyone else – current / inactive FVT clients, readers of our newsletter, blog, or Facebook Fan page, YOUR friends, family, and/or co – workers, it’s 10 bucks.

=> To reserve your spot at the September 27th FVT Nutrition Workshop @ 11am, click here

We are making this SUPER affordable because, well, we know nutrition is SUCH an important part of the fitness equation, and we want to help as many people as we possibly can in the Sacramento area lose fat, build muscle, and live the BEST version of themselves!

=> To reserve your spot at the September 27th FVT Nutrition Workshop @ 11am, click HERE

Thanks –

Forest Vance
Certified Fitness Nutrition Coach
Owner, FVT Boot Camp and Personal Training

PS – Questions about the Nutrition Workshop? Shoot me a message and I’ll do my best to answer them!

PPS – Current FVT clients – we kicked off the NEW 7am Tues / Thurs boot camp today! Schedule is up and available for the next two weeks, hop on and sign up now.