Valentine’s Day Partner Workout

FVT boot camp action!

Wasn’t going to send out a themed workout today but couldn’t resist 😉 Here’s a quick training session you can do with your sweetheart this Valentine’s Day:

 

Valentine’s Day Partner Workout

1 – Partner Swing Lunges

Face your partner. Lunge forward with your right foot; at the same time, your partner will lunge backwards with their left. Then you lunge backwards with your right foot and your partner lunges forward with their left foot. Repeat for as many reps as possible in 30 seconds, rest, and repeat on the other side.

2 – Partner Hand Slap Push Ups

Face your partner again in a push up position. Both of you do a push up at the same time; at the top of the push up, you both pick up your right hand and give each other five. Do another push up and repeat the hand slap on the other side. Repeat for as many reps as possible in 30 seconds.

3 – Partner Ice Skaters

This one works both for Valentine’s Day and the Winter Olympics. Face each other, do side-to-side skater hops, making sure to keep pace with your partner. Repeat for as many reps as possible in 30 seconds.

Rest for about 60 seconds when you’re done with the full sequence and then go back to the top, repeating for a total of three to four rounds.

 

That’s it! Enjoy your day, and talk soon –

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

 

PS – We do fun partner drills like these all the time at our Sacramento boot camp. And if you’re considering joining us, there has never been a better or easier time than NOW with registration open for our upcoming 30 Day Rapid Fat Loss Challenge. But if you want in, hurry – sign ups close at midnight tonight! Get all the details and sign up here:

=> FVT 30 Day Rapid Fat Loss Challenge

Rapid Fat Loss Challenge FAQ

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Just over 48 hours left to sign up for our upcoming 30 Day Rapid Fat Loss Challenge. Get all the details and reserve your spot here:

=> FVT 30 Day Rapid Fat Loss Challenge

We have been getting a lot of questions about the challenge. So I thought I would go through them and try to answer your most frequently asked questions.

 

FVT 30 Day Rapid Fat Loss Challenge Frequently Asked Questions

 

Q: Who is the challenge open to?

A: Anyone who wants to sign up! Current and past clients, their friends and family, newsletter subscribers, Facebook followers, etc.

 

Q: What if I can’t make the kick-off meeting/bonus workouts/completion party/etc.?

A: No worries. Come to what you can – you can still sign up and participate – and get some awesome rapid fat loss results!

 

Q: Why is the price higher for new or inactive/returning clients?

A: The price for new/inactive clients includes four additional group personal training/boot camp sessions, meaning you’ll get seven boot camps total over the 30 days
as a new/inactive client.

We have found from previous challenges that folks who work out at our studio consistently over the 30 day period of the challenge get the best results. So, we want to set you up for maximum success.

Q: This looks AWESOME! And INCREDIBLY CHEAP! Why?

A: You’re right – this is an incredible deal. To be completely transparent, our goal is not to make money with this project. It’s:

— To help as many folks as possible reach their fat loss goals
— To get current/past clients to get their friends and family involved in one of our programs, and
— To further establish Forest Vance Training, Inc. as one of the top boot camp and personal training locations in Sacramento.

We know that you’ll love our program. We have full confidence that we’ll get multiple new on-going clients from this project – so that’s why we can offer you such an
amazing deal.

Get all the details on the Challenge and reserve your spot here:

=> FVT 30 Day Rapid Fat Loss Challlenge

That’s it for now! Train hard, and talk soon –

Forest

Rapid Fat Loss Ab Workout

Most people think of crunches, sit ups, leg lifts, etc. when they think of training their abs.

Turns out, this is NOT the best way to train your abs. It’s with total-body, “functional” movements. This is better both for your long-term spine health, AND short term fitness results!!

This is how I train MY abs. It serves me well, and most importantly, it keeps my back feeling great, and my core strength high for all the kettlebell training and other lifting activities I do almost every day.

I posted an article and video on this topic a short time ago, and got a great response from it – so I have “part two” for you today – another sample ab workout, done in this style. Check out it out:

* We’ll be using this ab workout, and many more, in our upcoming 30 Day Rapid Fat Loss Challenge. Click HERE for more details and to reserve your spot while registration is still open *

Video Recap

Crunches, leg lifts, all of your traditional ab exercises … those are bad for your back. More and more research is showing that there are much better ways to train your abs. So today I’m going to show you an example of total body core circuit that you can do that doesn’t involve crunches or leg lifts.

So we’ve got four different exercises. We’re going to start with a plank hold. We’re going to go elbows underneath the shoulders, looking between the hands, up to the toes and drive the heels back. Tighten the lower body, tighten the abs, lock in the upper body as well. We’ll do a thirty second hold from right there. That’s our first exercise!

The second one is a bird dog. You’re going to go hands underneath the shoulders, knees below the hips, make sure you are in a neutral spine position. Do a couple of these, round the back this way and arch the back that way to find your middle position. Maintain that neutral spine through the exercise. So right arm, left leg goes up – hold for a second at the top and then left arm, right leg goes up and hold for a second at the top. Ten of those each side.

So that’s a thirty second plank and ten opposite arm and leg raises each side.

Then we’re going to go with a thirty second side plank. Feet are stacked, elbows underneath the shoulder, feet stacked on top of each other. Arms up, hips up high. Leverage yourself with that bottom shoulder up and away from the ground so you can get those hips up as high as you can. Thirty seconds of those on each side.

Then we’re going to go with a knee to elbow mountain climber to finish off. Hands stacked underneath the shoulders, knees are going to come up and touch the same elbow. Ten on each side.

So there’s your total body ab functional circuit. Do anywhere from one to three rounds of that. It’s a great way to finish off a workout and get some extra core work, save your back and train your abs in the best way possible!!

 

PS – We’ll be using this ab workout, and many more, in our upcoming 30 Day Rapid Fat Loss Challenge. Click HERE for more details and to reserve your spot while registration is still open

February 2014 Challenge Workout Results

Wow. This month’s challenge workout could very well have been the hardest one yet.

Here’s the workout again in case you missed it:

=> February 2014 FVT Challenge Workout

 

Also, I threw down this challenge at the beginning of the week:

If you hit “world class” level on this workout either:

1 – at the FVT Studio, witnessed and approved by a FVT trainer
2 – on your own, and send in video proof

I’ll send you a free FVT T Shirt of your choice.

NOW – please use good form. Be safe. I do not want to be seeing workout videos with horrible form. In fact, if you send me one and your form is sloppy, I will not even watch it.

Same goes at the studio. The workout must be done at the prescribed level with impeccable form throughout and witnessed AND approved by an FVT trainer.

And TWO of you hit it! Great work to Sabrina and Paula!! Also many folks were very close, so awesome work to EVERYONE who came in to the studio and went through the workout. Give yourself a pat on the back for this one.

 

Here are the final results:

Women

SF 451
MG 400
JM 390
MA 377
DT 375
SK 374
MT 366
GK 363
KG 356
RK 355
LA 342
LB 339
KM 337
BC 335
AM 330
MR 324
BR 321
FY 317
AS 298
AP 293
LK 292
NP 219

Women Modified

MG 380
CP 348
AL 348
AR 327
MT 309
KP 284
DK 270
PT 270
GS 261

Men

RM 436
SS 413
JM 374
RB 359
PK 346
CBr 335
CBo 335
MP 335
BK 334
EZ 302
BD 286

Completed (no count)

CC
SG
ED
BS
MG
LC
PD

Rapid Fat Loss Meal Plan (sample day)

boot camp

We have been getting a lot of questions about the diet approach we’ll be using for our upcoming 30 Day Rapid Fat Loss Challenge.

Here is the thing. I am not a big believer in diets. I think it gets folks in the wrong mindset. A much better and lasting approach is to look at it as a shift in eating habits in general, for the long haul.

That being said, part of the point of the challenge is to provide you with a blueprint, an exact plan of what you need to do to lose weight as fast as humanly possible. And I am always learning and trying to stay on the cutting edge of new research in nutrition and exercise, so I make sure to update and improve and tweak things each time we do a challenge.

I thought I would provide you with a sample day of eating, so you could get a “sneak peak” of what we’ll be doing.

And, of course, even if you don’t end up signing up for the challenge, hopefully this sample meal plan will be useful to you as well!!

 

Notes:

** This meal plan is for an approx. 150 pound female, and would be adjusted up or down depending on your specific situation.

** I have no financial motivation for recommending shakes and bars here. I am not trying to sell nutritional products or anything. It is just more convenient to be frank and is what I do myself. We will provide different meal plan variations though if you decide to sign up for the challenge.

 

Rapid Fat Loss Meal Plan (sample day)

7 AM

— 8 oz water
— 5 ice cubes
— 1 serving fruit of choice – apple, orange, etc.
— unlimited veggies – spinach leaves, kale, etc.
— 1 scoop protein powder – whey/hemp/etc.
— 1 tbsp almond butter

 

11 AM

— 3-5 oz chicken/turkey/fish/etc. (protein)
— salad w spinach leaves, broccoli, tomatoes, cucumbers, etc.
— 1/2 cup black/kidney/garbonzo beans
— 2 tbsp olive oil and vinegar dressing

 

3 PM

— minimal ingredient, low sugar, low processed protein bar – OR
–home made protein bar (recipe will be in Rapid Fat Loss Challenge guide)
— apple or orange

 

7 PM

— 3-5 oz chicken/turkey/fish/etc.
— ulimited veggies
— 6 tbsp brown rice

 

That’s it. Easy, right?

Again – if you’re thinking about signing up for the challenge, make sure to do it soon, HERE. And either way, I hope the meal plan above has at least got you thinking about cleaning up your eating in a positive way!!

Thanks, train hard, and talk soon –

Forest

FVT Rapid Fat Loss Challenge – 3 Tips to Prepare

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WoW! We are off to a fast start with Rapid Fat Loss Challenge registration. The truth is with our current set up we can accommodate 35 people, 40 MAX for this event … so we will have to cut off registration at a certain point if it keeps going at the current pace. Just FYI 😉

Get details on the challenge and reserve your spot here:

=> 2014 FVT 30 Day Rapid Fat Loss Challenge

 

Now the Challenge does not officially start until the 18th of February. But you should most definitely be doing some things to prepare. Here are three tips to help you get ready for the FVT Rapid Fat Loss Challenge:

 

1 – Work out at least three days per week

If you’re not working out at all right now, start right away. You’ll be off to a MUCH faster start if you’ve got at least a baseline level of fitness developed when you start the challenge.

Don’t know where to start? Try this 15 minute body weight – only workout:

 

2 – Start logging your food

We will be logging our food for the duration of the challenge, and it’s SO key to your success. Get in the habit starting now. My favorite tool is MyFitnessPal – they have an app for your smartphone and it makes it super easy.

You will probably find that just the exercise of logging your food makes you much more aware and as a result you end up eating better.

 

3 – Get social support

You MUST have your friends, family, and co-workers on board with what you are doing for maximum success. So take this opportunity to talk with them and let them know you’ll be participating in this challenge, and get their support with making healthy food choices, supporting your daily workouts, etc.

 

Okay that’s all I got for ‘ya today. If you’re thinking about registering for the Challenge, make sure to reserve your spot as soon as you can HERE. And we’ll talk soon!

– Forest Vance
ForestVanceTraining.com

Rapid Fat Loss Challenge Registration Open NOW (time sensitive)

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Nicole lost over 15 pounds in 30 days in a FVT Rapid Fat Loss Challenge last year!

Registration for the FVT 30 Day Rapid Fat Loss Challenge is now officially open!!

=> Click here for all the details and to reserve your spot

 

If you are:

— Ready to get a rapid start to your new fat loss program
— Stuck at a weight loss plateau and need a short burst of motivation to snap you out of it
— Just looking to lose a lot of body fat in a short period of time

This is the PERFECT program for you.

You’ll get admission to several boot camp workouts at FVT, a special rapid fat loss workout and meal plan, before and after measurements, access to a special private Facebook group, eligibility for cash prizes, and a whole lot more …

=> Click here for all the details and to reserve your spot at the FVT 30 Day Rapid Fat Loss Challenge now (hurry, registration open for a limited time)

 

Thanks, enjoy your day, and talk soon –

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

February 2014 Challenge Workout

Brand NEW FVT Challenge Workout this month!

 

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 😉

 

PS – I have a SPECIAL challenge for you this month.

If you hit “world class” level on this workout either:

1 – at the FVT Studio, witnessed and approved by a FVT trainer
2 – on your own, and send in video proof

I’ll send you a free FVT T Shirt of your choice.

NOW – please use good form. Be safe. I do not want to be seeing workout videos with horrible form. In fact, if you send me one and your form is sloppy, I will not even watch it.

Same goes at the studio. The workout must be done at the prescribed level with impeccable form throughout and witnessed AND approved by an FVT trainer.

Look forward to seeing the results 🙂 And good luck!

Forest