September 2013 Challenge Workout

Whew! The September 2013 FVT Challenge workout is a SMOKER 😉

Check it out – do it – and let me know what you think:

March 2013 FVT Challenge Workout

  • 100 two hand KB swings (24k for men, 16k for women)
  • 50 push ups (toes for men, knees for women)
  • 10 x 10 yd shuttle sprints
  • 100 reverse lunges (each step counts as one rep)
  • 50 knee-to-elbow mountain climbers (one rep each leg counts as one rep)
  • 10 x 10 yd shuttle sprints
  • 100 body weight squats
  • 50 inverted rows/beginner pull ups
  • 10 x 10 yd shuttle sprints

Notes

Do entire workout as fast as possible. 25 minute time limit. Each pair of exercises – e.g., swings and push ups, lunges and mountain climbers, etc. – may be performed in any combination of reps. In other words, reps of each exercise do NOT have to be performed consecutively.

Bonus Video Walk-Thru:

Good luck! Times will be posted later this week.

– Forest

August 24th Flexibility and Mobility Workshop @ FVT – 3 Big Take-Aways

I love doing workshops!!

It’s so fun to get a group together for an extended period of time, and really focus in on and “go deep” on one topic.

Last Saturday’s Flexibility and Mobility Workshop at the FVT studio was no exception. Great times all around.

Now, we covered a LOT of groud at the event … including self myofascial release techniques, joint mobility, static stretching, contrast-relax stretching, body weight “flow” sequences, and more …

So I thought I would share a couple of big take-aways with you in today’s post – in case

– you weren’t able to make the event for whatever reason

or

– if you WERE there, to refresh your memory on some stuff and to answer some questions that came up

Let’s get right to it!

 

3 Big Take-Aways from the August 24th, 2013 FVT Flexibility and Mobility Workshop

 

1 – SMR Tip

If you’re not familiar with the concept of self myofascial release, check out this article on the topic:

=> The Healing Power of Self Myofascial Release

At the workshop, we used foam rolls and lacrosse balls to do our SMR work.

One thing that kept happening – and it IS *kind* of annoying, I can attest to this myself 😉 – is that when you are trying to roll your back with a lacrosse ball against the wall, it’s hard to position and ends up frequently coming out of place.

Well, a great solution that I found recently to this problem is called the Tiger Ball. It’s basically like a lacrosse ball on a rope, and it makes it much easier to position the ball and keep it from falling on the floor. Genius! 😉

Check it out at the link below and grab one for yourself:

=> Tiger Ball trigger point therapy tool

 

2 – Body Weight Flow Sequence Videos

A lot of folks were intrigued by these … but also found them a bit difficult to remember.

I dug up a video that should help you … it’s not the exact sequences we covered at the workshop, but it’s better than nothing 😉

Check it out:

=> Bodyweight Flow Example Video

And – if you’re interested in the full Bodyweight Flow program, which is where I actually got these from – you can learn more about it here:

=> Full Bodyweight Flow Program

 

3 – Contrast-Relax Stretching

This is an incredible way to boost your flexiblity, FAST.

Here is a link to a basic article on the topic:

=> You Can Already Do The Splits: How to Relax Into Stretch

And a link to get the full book/DVD by Pavel where I got a lot of this info from:

=> Relax into Stretch (full book/DVD)

 

Alright! Hope those take-aways from last Saturday’s Flexiblity and Mobility Workshop at FVT were helpful for you – whether you were able to make it out to the event or not 😉 It was a great time had by all, and thanks again SO much to all of you who attended.

Train hard, and talk soon –

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

“4 Minute Fat Loss at Work” Lunch and Learn Opportunity

A long-time training client and good friend of mine was gracious enough to have me in recently for this talk at his place of business, for him and his team … so awesome. I wanted to share the opportunity with you – for you and YOUR staff – while it’s on top of mind, because the topic seemed to be a big hit!

###

This “4 Minute Fat Loss at Work” Lunch and Learn program – presented by former pro football player and local Sacramento gym owner and personal trainer Forest Vance – is designed to help your staff become healthier and learn how to make time to workout.

It’s a really good way to teach people how to understand what kind of workouts burn the most fat, and how to live a healthier life in general.

Here’s how it works…

We’ll select a day where your staff can take a collective lunch break. (All we need is about 30-45 minutes). I’ll come over to your place of work and educate you and your staff on:

– Lessons I learned from my personal weight loss efforts, when I lost 64 pounds in 7 months
– Why interval training is superior to traditional cardio methods
– How even with only four minutes a day – and the RIGHT approach – one can make positive changes!

Then I’ll take your staff through a metabolism-boosting four minute body weight – based cardio workout 😉

And – this could be the best part 😉 – I will also provide a healthy lunch, FREE of charge!!

The reason(s) I’m doing this are –

1) to help folks realize their fitness goals here in our community
2) spread the word about the FVT name
3) get some practice public speaking! 😉

This is totally free for your workplace and staff. And I don’t sell anything. It’s just great content to help out folks in our community – and if anyone decides they want to learn more about my fitness programs, then I’ll give them my number after the launch and learn.

To set up a Lunch and Learn at YOUR place of business for you and your staff, contact Forest HERE or call 916.273.9366.

Special Offer – FREE Test a Trainer Session @ FVT (for new and past/in-active clients)

Look, I know how it is.

Sometimes, there’s “stuff” you really do want to do –

Like taking that vacation to Europe.

Or learning to play a musical instrument.

Or starting a serious fitness program, and FINALLY getting into the physical shape you’ve always dreamed of.

And you really do intend to get around to doing that “stuff” – someday.

But the perfect time never really comes up. And many of the things on your “list”, haven’t happened … YET 😉

Well … if starting a serious fitness program is something that’s on your list … or you know a friend, family member, or co-worker whose it is … but you just haven’t “pulled the trigger” on it yet, for whatever reason … today is your lucky day. Because I’m going to make it REAL easy for ‘ya to get started …

I’d like to invite you in for a complimentary, no-strings-attached, “Test a Trainer” session at the FVT studio.

This approx. 30 min. appt. will give you a chance to “test drive” our training program, and see if it’s a good fit for you.

At this session, we’ll:

  • Get the chance to meet in person, and show you around our facility
  • Sit down, go over your goals, and figure out exactly what you’re looking to do in detail … so we can best help you get to where you want to be in the fastest and most efficient way possible
  • Do a complimentary body comp analysis (weight and body fat % test) with you to see where you’re at now, and set some better and more concrete goals for you
  • Take you through a short sample FVT training session, so you can experience for yourself what our workouts are actually like

Simply email me at [email protected] – or call me at 916.273.9366 – to schedule your FREE Test a Trainer session today.

The ONLY CATCH is that we have very limited space in our schedules to book these Test a Trainer sessions over the next few weeks … so, if you’d like to reserve your spot, please be sure to contact us asap while they’re still available.

Thanks, and talk soon –

Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
Certified Russian Kettlebell Instructor
Owner, Head Trainer, Forest Vance Training, Inc.

PS – If you’re looking to lose fat, build lean and toned muscle, improve your cardio conditioning, get into a regular and consistent exercise routine, and improve your overall balance, flexibility and athleticism, our program is designed SPECIFICALLY for you!

Email me at [email protected] – or call me at 916.273.9366 – to schedule your appt today.

PPS – Don’t take my word for it – see what folks have to say about us on Yelp here:

=> FVT on Yelp

Then email me at [email protected] – or call me at 916.273.9366 – to schedule your free Test a Trainer session!

FVT Simple Fat Loss Meal Planning (post series on ForestVance.com)

Getting some great feedback on our simple fat loss meal planning post series going this week on ForestVance.com … so wanted to post it here and make sure you didn’t miss out!

Click the links below to see each post in the series:

=> The FVT Rules of Lean Eating

=> FVT Lean Eating Sample Meal Plan

=> 7 ONE MINUTE Meal Ideas for Busy People

Thanks, and talk soon –

Forest

FVT/Land Bark/SPCA Charity Boot Camp Follow Up

THANK YOU so much to all who participated in last week’s charity effort at the FVT studio. We had a more than 25 folks contribute to the cause, and raised a grand total of $670 for the Sacramento SPCA foster care program – among our most successful charity efforts yet!!

Here’s a great photo of the action:

We’ll be back with another FVT Charity Boot Camp event very soon!

Train hard, and have a great week –

– The FVT Team

August 2013 Challenge Workout Results

The August 2013 FVT Challenge Workout again, in case you missed it:

7 kettlebell goblet squats
14 kettlebell swings
7 burpees
14 push ups

Complete 7 rounds as fast as possible.

*Official weight on both the goblet squats and swings is 16k for women, 24k for men
*Standardized way to do push ups is from the knees (women) and from the toes (men)

And the results:

(Non-modified/as prescribed)

GV 10:19
SF 12:35
JC 12:50
MA 12:59
JM 12:59
CA 13:07
SK 13:24
RK 13:55
BC 14:05
SS 14:10
BP 14:13
AS 14:21
PK 14:46
LC 14:47
MT 14:53
SS 15:06
BD 15:07
SG 15:23
AM 16:13
RB 16:45
KM 17:05
JG 17:15
BK 18:34

(Modified)

AL 11:59
AM 12:51
LA 14:00
PK 14:30
FY 14:38
DT 14:39
CB 15:30
AA 15:47
KP 15:56
PT 16:33
AM 17:37
MP 17:43
KD 18:03
AP 18:29
ST 19:00
MH 19:34

(Over 20 minute time limit)

AT 6.5
EZ 5.3
KT 5