NEW KB/BW FVT Challenge Workout!

Well, yesterday was our first day at the NEW FVT boot camp and personal training facility:

1st class at x and 16th

We had over 50 clients come in for a workout over the course of the day, and all went (more or less) without a hitch.

Same awesome workouts, just with a bigger and better training space!! 😉

(Mark your calendar for the 31st of January, we’ll be holding a Grand Opening party … come by for a workout, to say hi and check out the new space if you’re in the Sacramento area.)

The workout we did in our boot camp sessions yesterday was our monthly Challenge Workout.

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 … with a small twist / IMPROVEMENT for 2015.

See the full workout below – give it a try – and I’d love to hear how you do.

And if you enjoy this workout … and would like MANY more fun and challenging workouts like this one to keep you motivated and fired up to train hard every day … read more about my Ultimate Kettlebell Challenge Workouts program at the bottom of today’s article:

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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

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More about my Ultimate Kettlebell Challenge Workouts program, as promised above …

If you are training at home, on your own, etc … and you want more great KB / BW challenge workouts like this one … check out my Ultimate Kettlebell Challenge Workouts program.

This is my most popular kettlebell program by far, and you can get the whole system – including a full 8 week training plan, instructional form videos on KB training, and a LOT more – at the link below:

=> Learn more and get your KB Challenge Workouts here

If you’re looking for high-intensity, short-duration (under 20 minutes) kettlebell – based workouts you can do anywhere, this is an AWESOME program for you. You’ll get TONS of new, fun, and exciting kettlebell challenge workouts to add to your current routine.

And, this isn’t the typical “kettlebells for fat loss” stuff that’s floating around out there these days. This is a time-tested, PROVEN program designed by yours truly – an ex-pro football player and now “maverick Russian kettlebell instructor”.

Rather than focusing on the same re-hashed kettlebell training info out there, this program focuses on combining kettlebell movements in a special and unique way – and incorporating this into a challenging and progressive program – that will get you results faster than you ever thought possible.

=> Learn more and get KB Challenge Workouts here

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That’s it for now.

Be back soon with more great KB training info … in the meantime, train hard, and have a great day –

Forest Vance, MS, RKC II
ForestVance.com

PS – I lost 64 pounds in 7 months shortly after my football career ended – and I’ve managed to keep it off, using a program like Ultimate Kettlebell Challenge Workouts.

If it worked for me, it can work for you!

=> Learn more and get KB Challenge Workouts here

First Boot Camp at X and 16th! (pic inside)

Whew!

It has been an exhausting weekend getting things ready … and exhausting last couple of months actually 😉 … but our first boot camp at the new FVT Boot Camp and Personal Training gym was rocking and rolling this morning at 6am!!

1st class at x and 16th

Couple of quick things:

1 – Do not go to the old studio! We are not working out there any more 😉 Instead, go to our new location at 1530 X street. We are on the corner of X and 16th … across the street from the gas station and Willie’s, in the big tan building.

2 – Please do not park in the front lot directly in front of the gym. Per our lease agreement, we can park:

— In the lot in front of Willie’s across the street – we have 10 dedicated spots there for our gym

— In the back of the building – we have 4 dedicated spots there

— Anywhere you can find a spot on the street

That’s it for now! Be back with more on the new space later this week!

– Forest Vance

Owner, FVT Boot Camp and Personal Training

It’s ALMOST time … (progress update on new X and 16th location!)

WOW! These are some exciting times.

For months we’ve been working on getting things together for our new location on X and 16th street … and now moving day is almost here!

We will be all set for our first workouts on the morning of January 5th.

The address is 1530 X street. Drive by and check it out when you get the chance – the signs are up, so you can see exactly where we’re at:

photo 2 (8)

The mural is all done – LOVE how it turned out, HUGE shout – out to John Horton of HortVisual.com for doing this amazing work:

x and 16th

As you can also see in the picture above, the flooring is going in, and is almost done (whew!)

Paint is almost done too, mirrors going in later this week, some new equipment is being built / on its way … and we are MOVING over the weekend …. exciting stuff!!

Can’t wait, it’s going to be great.

 

At the end of the day, our main focus always has been, and always will be:

— Relationships – we CARE about helping you reach your fitness goals. And you’ll meet lots of cool people who you’ll be training with side-by-side and working towards a common goal TOGETHER!

— Experience – the positive energy, the challenging workouts, just the feeling you get when you walk in the door is DIFFERENT than other places you might work out … and we pride ourselves in that.

— Results – no offense to the big chain gyms … but at the end of the day, they don’t really care if you show up. In fact, they over-sell their memberships, and would probably prefer it! We are different. We are about first and foremost getting you the RESULTS you want – because that’s why you came to us in the first place.

But that being said, the new location is a big step up in a lot of ways. We will have more space to work out. We will have two full – size bathrooms instead of one small one. We will have two full – size dressing rooms instead of 1/2 of one 😉 We will have 14 dedicated parking spaces, plus lots of street parking in the area.

 

Big thing was, I wanted to keep you posted on how things were progressing … we WILL be in the new space on Monday the 5th unless something crazy happens!!

Thanks, Happy New Year, and talk soon –

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

PS – If you want to come visit us for a workout, we’d love to have you – click HERE to visit our main website to see what we’re all about, and you’ll see a link there where you can contact us to schedule your free Test-A-Trainer session to experience FVT for yourself. Thanks!

Merry Christmas from the FVT Team!

jingle_bells_ornament-r38522c59c2f34239a12cf93a6fe67fbb_x7s2y_8byvr_512

THANK YOU for being a member of the FVT family! It is an honor to assist you in reaching your fitness goals.

I hope you can take this time to relax, spend some time with family and friends, and to express gratitude for all that is good in your life.

Merry Christmas, and here’s to a great year ahead!

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

Now Booking Test a Trainer Sessions @ FVT

Hope you are having an awesome week, and that your final holiday preparations are going great!

We are getting a LOT of folks inquiring about training, starting next week and in to the New Year …

Just wanted to shoot you a quick message to let you know … if you’ve been thinking about contacting us, ya might want to do it sooner than later and get something scheduled and on the books … ’cause our schedules are starting to get pretty booked up here for the next few weeks! 🙂

Learn all about what we do at FVT and book your free “Test a Trainer” session here:

=> FVT Boot Camp and Personal Training

Thanks, Happy Holidays, and talk soon –

– Forest Vance, MS, RKC II
Owner, FVT Boot Camp and Personal Training

Thank You!

THANK YOU to all who supported the SPCA this last Saturday through our charity boot camp effort!!

We raised a total of over $600 for the cause as a group.

dec 14 charity boot camp

 

It is very cool to think about how we can make a significant difference in the lives of others, just through our efforts as a group in organizing events like this one.

Plans for charity events in 2015 are bigger and better than ever. Thanks again for your help, and Happy Holidays from the FVT Team!

Meet John!

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John M started training at FVT a little over two years ago.

He thought he was in pretty good shape, especially for being over 50 … he was about 220 pounds or so, and though he wasn’t really doing anything fitness-wise at the time, he had worked out at various gyms and had done other fitness programs in the past.

Thing was, John would work out on his own, but he knew he would not always do it right.

Not only that, he kept getting hurt, and as a result would have to stop training and would lose much of the progress he worked so hard for.

So John saw that we were offering our free “Test a Trainer” session at a special event, and he thought he’d give it a go. He signed up that day for our boot camp program, and has been a loyal client ever since. John has made some amazing changes and improvements … in not only his fitness, but his quality of life!

John has lost over 20 pounds (he’s gone from a little over 220 to 196), but more importantly, he has also totally changed his “body shape”. He’s lost two pants sizes, and gained muscle in the upper body – in the arms and chest. He’s also put on some lean mass in the legs, where he wasn’t as inclined to focus on when training on his own 🙂

John has improved his flexibility and mobility, and is not getting injured like he was before. Which is SO important, because now he can train consistently without having to take breaks and miss workouts, and lose the progress he’s worked so hard for.

Finally, when it comes to doing active things like hiking and biking and walking, it’s a world of difference from before, in just how easy it is. John feels better and more energetic, and truly has a new outlook on life.

Congrats to you John! We are honored to have you as a loyal client at FVT, and are so glad to be a part of the transformation you’ve made! Keep up the awesome work!!

– The FVT Team

PS – Are YOU interested in training at FVT? You can take advantage of the same no-risk offer John did, and schedule a free Test a Trainer session with us as well … simply click HERE to send us a message, or call us at 916.273.9366, and we’ll get you on the books for your free trial at the studio ASAP!

SPCA / FVT Charity Boot Camp – The Story of Munchie the Chihuahua

We are holding a charity boot camp at FVT to benefit the Sacramento SPCA on December 20th at 10am.

This event is a great opportunity to:

– Get an extra fat-burning, metabolism-boosting Saturday morning workout
– Bring a friend or family member to check out what we do
– Try out our program if you’ve been meaning to do so
– Help a local animal in need!

=> Reserve your spot at the SPCA / FVT Charity Boot Camp here

I was checking out the SPCA website today, and came across a story that I felt compelled to share with you.

Your donation and attendance at our charity boot camp event will go towards helping dogs like Munchie!

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This is the story of Munchie, a Chihuahua mix who started out as a stray and found herself a happy ending.

Originally found in someone’s backyard, it was clear that Munchie would need a fair amount of medical treatment. Upon surrender at the Sacramento SPCA, the little dog with her tongue hanging out of her mouth, quickly won the hearts of our shelter staff. Through a medical assessment, it was determined that not only did she need to have nine teeth extracted, but she also had a cancerous mammary mass along with a heart murmur.

All of a sudden this silly faced little dog was faced with a long road ahead of her.

Then walked in Sharilyn — a former Sacramento SPCA staff member, a current volunteer, and a regular supporter, but more importantly, someone who was willing to adopt little Munchie, no matter what lied. When asked what made her want to adopt Bridget, Sharilyn told us that, “the ‘imperfect’ ones are the ‘perfect’ ones to me.”

Munchie, now Bridget, has since recovered from surgery and spends her days lying in the sun and being doted on by the family. Sharilyn says she is one happy pup and to “watch out for that tongue, because she loves to give kisses and they are big ones!”

Sharilyn and Bridget share their home with another Sacramento SPCA alumni, Bubbles, who was adopted in 2007.

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Poor little Munchie – but what a great ending to the story!

Sign up for our SPCA Charity Boot Camp effort on the 20th of December, and 100% of the proceeds will go towards the Sacramento SPCA:

=> Reserve your spot at the SPCA / FVT Charity Boot Camp here

Thanks, have a great day, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training