FVT 15 Minute Follow-Along Body Weight Workout Video

fvt follow along workout

We’ve been getting a TON of interest in the 21 Day Summer Shape Up Rapid Fat Loss Formula program we’re running right now at the studio.

But we’re also getting a lot of the same questions from folks that are *considering* signing up. Such as –

“What do you guys actually DO at a FVT boot camp workout? “

“How is a session structured?”

“What kind of exercises do you do?”

We put together a 15 minute follow-along body weight workout video for subscribers of the FVT Newsletter a short time ago – but in case you missed it, thought it would be a great time to re-post the link.

Gina and I take you through a 15 minute, body weight – ONLY, full body workout you can do ANYWHERE with absolutely zero equipment. It’s a great little sample of what you’d actually experience in a full workout at FVT. Check it out here:

=> 15 Minute Follow-Along Body Weight Workout Video from FVT

And, for more details on the 21 Day Summer Shape Up Rapid Fat Loss Formula program – and to reserve your spot – click HERE.

Train hard, and talk soon –

Forest Vance, Owner, FVT Boot Camp and Personal Training

Meet Dan!

Seeing Dan now, you would never guess that less than three months ago, he was almost 20 pounds heavier.

For years he had tried losing weight using fad diets, various supplements and on-again off-again workout programs.

But when he decided to take our last rapid fat loss challenge, everything changed.

Spring 2014 FVT Rapid Fat Loss Boot Camp

 

He lost 11 pounds in his first 30 days on our program – and has lost almost 10 more since.

In fact, just yesterday, he posted this message on Facebook:

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Another kick *** workout with Forest Vance at FVT earlier … the workouts are TOUGH, but the results are astounding … in roughly 3 mos, maybe less, 17lbs and counting, 4 more to go and maintain …

If you want to feel great and shed some poundage, go see Forest on Riverside Blvd!

###

Wow. Congrats on your success Dan, keep up the awesome work, and so glad we can be a part of your progress!!

May 2014 Challenge Workout Results

Here’s the May 2014 FVT Challenge Workout again, in case you missed it:

=> Bodyweight / Kettlebell Challenge Workout

 

And the results:

Women Non-Modified
SF 450
PK 436
SG 436
KM 429
SK 419
JM 402
LA 398
AM 391
LB 388
MD 385
JM 383
MG 375
BS 368
KG 357
MT 350
FY 313
DB 305
NG 290
RK 279

Women Modified
MA 393
AL 376
AD 355
CL 352
GK 341
CP 326
LT 326
KP 323
GS 287
AS 254
RR 215

Men Non-Modified
FM 518
RM 472
SS 430
RA 386
JM 382
MP 381
RB 363
BK 356
KS 335
JD 318
BD 305
MM 296

Men Modified
DM 316
GT 287

 

Great work to all! ‘Till next time –

– The FVT Team

Summer Shape Up Rapid Fat Loss Formula

Summer is almost here. Can you believe it?! Such an awesome time of year. Can’t wait!

How about you? What do YOU have planned? Spending some time at the beach? Maybe going out on the boat? Time at the pool with the kids?

Guess that leads us to my REAL question for you today … and that is, are you READY for the summer to start? Like, REALLY ready?

In other words, if I invited you to a pool party this weekend, would you feel good about throwing on the swimsuit? Or is a little more of that “winter layer” still hanging around than you would like?

Or even just putting on a pair of shorts and a sleeveless shirt. Do you feel good NOW, or could you stand to lose five or ten or more pounds of fat before summer officially starts?

Well, if this note has got you thinking a bit … if you need some help to lose a few pounds of fat and get where you need to be, QUICK … I’ve put together the PERFECT solution, specifically for you.

The FVT 21 Day Summer Shape Rapid Fat Loss Formula is a package we put together SPECIFICALLY for folks like YOU, who are looking to lose those last few pounds of fat before summer officially starts.

It includes boot camps at our studio, a special rapid fat loss meal plan, before and after weight and body fat measurements, and access to a special private Facebook group where we can interact, share what’s working, hold each other accountable, and reach our summer fat loss goals – TOGETHER!

(BTW, this offer is for new/inactive clients – but if you’re currently training with us and interested, shoot me a message and we’ll get you going!)

==>> Click here to get more info about the FVT 21 Day Summer Shape Rapid Fat Loss Formula and get started now (hurry, space is limited and we’ll only be running this offer for a short time)

Thanks, and have a great day –

Forest Vance
Owner, FVT Boot Camp and Personal Training

May 2014 Challenge Workout

BRUTAL bodyweight / kettlebell challenge workout for you this month.

Let’s get right to it –

May 2014 FVT Challenge Workout

Set up is FIVE exercises:

– KB swings (standard weight is 24k for men, 16k for women)
– hand release push ups (from the toes for men, from the knees for women … each rep, at the bottom, take your hands off the floor)
– walking lunges (lightly touch your knee to the ground on each rep; each step counts as one)
– inverted rows (either suspension trainer or Lebert Equalizer … knees are bent, feet flat on the floor … any grip … touch the ground with the body and chest to the level of the hands on each rep)
– burpees (no push up at the bottom, clap hands above the head at the top of each rep)

Get as many reps as you can of each exercise in 60 seconds. Rest for 30 seconds between exercises. Do three rounds total, resting for 60 seconds between rounds. Your score is the total number of repetitions you do in the workout.

Score benchmarks:
300 – great
375 – amazing
450+ – world class

Good luck! You’ll need it 😉

Scores will be posted at the end of the week.

– The FVT Team

Muscle Meal in 60 Seconds (or less)

muscle meal

Man, this muscle meal brings back memories.

Back in my college days, it was a staple.

EASY to prepare, and it costs maybe two or three bucks for all the ingredients.

I still come back to this simple muscle meal frequently because it’s nutritious, affordable, and just SO easy to make:

Muscle Meal in 60 Seconds (or less)

(exact portions of each ingredient will depend on your specific calorie/food intake needs)

— tuna
— brown or white rice
— peas, corn, and/or carrots
— lite teriyaki sauce to taste

For the tuna, I prefer albacore, but you can go with whatever kind you like.

You can experiment with different types of rice – steamed, boiled, in microwavable cup or bag, etc.

The veggies also can be fresh, frozen, or canned – depending on your preference and how much time you want to spend putting the meal together.

 

So there you have your muscle meal in 60 seconds or less. It may not be a culinary delight – but it reasonable tasty, has your lean protein, your veggies, you carbohydrate … it uses simple ingredients, and it’s SUPER easy to prepare … what else do you need? 🙂

Enjoy –

Forest Vance, MS, FNC

PS – If you’re looking for:

– a done-for-you list of best protein, carb, and fat sources to focus on for fat loss and lean muscle gain
– dozens of healthy breakfast, lunch, dinner, and snack ideas that take 5 minutes or less to prepare
– meal prep tips, how to eat well while eating out, how to beat cravings and more

Check out my simple fat loss (and lean muscle gain) meal plan here:

=> “Official” FVT Meal Planning Guide

Quick Tip to Fix Kettlebell Shoulder Pain

Shoulder pain is something that has hindered my training on and off for the last decade.

During my college and pro sports career (I played college football and had a ‘cup of coffee’ in the NFL), I had MANY injuries. I also lifted really heavy weights for more than a decade. This is when it all started.

Shortly after my sports career ended, I lost a bunch of weight (I played offensive line and was around 300 pounds when I was playing … now I hover between about 244 and 246) and got into kettlebell training. And for a while, my shoulder pain kind of just went away …

And then, during training for my first RKC certification about five and a half years ago, my shoulder started to bother me again. One of the RKC testing requirements, as you may know, is 100 snatches with a 24k ‘bell in five minutes … so I did a LOT of KB snatching in preparation … and I did great at the cert weekend … but my shoulder was hating me afterwards.

Now, any time I do a lot of snatches, pressing, or any kind of repeated overhead work – my shoulder KILLS me … and to be honest, it sucks!

If you suffer from shoulder pain like I do, I’m betting that you’re looking for any solution you can find.

My friends Rick Kaselj and Mike Westerdal have a program called Fix My Shoulder Pain. I have used it, and enjoyed the benefits of it. The shoulder issues I was having are MUCH better. And it’s due to some simple tips. I want to share my favorite one with you here today …

** Rick and Mike’s Fix My Shoulder Pain System is on a 50% sale for the next couple of days, btw – click here to check it out

So … the quick fix to your kettlebell shoulder pain is (and this tip is straight from Rick) …

Warm Up The Muscles & Not Just The Joint

When it comes to warming up prior to a kettlebell workout, most people are not doing anything to prevent a shoulder injury – which we’ve learned is the most commonly hurt body part. You’ll see guys that are doing arm circles and arm crosses before their workout which is fine, but this does not hinder an injury. The circles and crosses help lubricate the joint but does nothing to prime up the actual muscles in the shoulder – which is what you need to do.

Quick Fix: During your warm up add resistance to wake up the muscles of the shoulder, rotator cuff and shoulder blade so they are ready to protect and prevent a shoulder injury. There are several exercises you can pick from but my favorite is the elbows back full range of motion bodyweight push-up with feet elevated on something.

Click here and scroll down a bit to see a demo of what I’m talking about:

=> Quick Fix Shoulder Warm Up

 

Now – this is obviously just one quick tip, and not a complete solution – but it is a great start. Try it before your next KB workout and let me know what you think.

(Also – Rick and Mike’s Fix My Shoulder Pain System is on a 50% sale for the next couple of days, btw – click here to check it out)

Thanks for reading, and talk soon –

Forest Vance
Level 2 Certified Russian Kettlebell Instructor

A Day at FVT Boot Camp [video]

Some of the most common questions we get asked about our program from new/prospective clients are –

“What do you guys actually DO at a FVT boot camp workout?”
“How is a session structured?”
“What kind of exercises do you do?”

Etc.

So we put together this 90 second video – “A Day at FVT Boot Camp” – that gives you a great idea of what you’d actually be doing in a typical boot camp session at the FVT studio. Check it out:

 

A Day at FVT Boot Camp

 

Hope that video gives you a clearer picture of what an FVT workout looks like!

And don’t forget – if you’d like to try out a boot camp workout at our studio, this Saturday is a PERFECT time … because we’re hosting a charity boot camp to benefit WEAVE, and it’s open to anyone and everyone who would like to attend.

You can donate as much or as little as you like to the cause, and experience a full boot camp workout at our studio! It’s a win-win for everyone 🙂

Click the link below to get more details and reserve your spot now:

=> FVT/WEAVE Charity Boot Camp Saturday, April 19th