Happy Holidays from FVT

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Happy Holidays from FVT!

First, a big THANK YOU to everyone who came out for the FVT/Wellspring Women’s Center Charity Boot Camp event on Saturday, December 21st.

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We were able to raise almost $500 in cash and a HUGE amount of donations for the cause.

If you participated in yesterday’s charity event, or any of the other events we’ve organized throughout 2013, you rock 🙂 In total, we have raised over $5000 as a group for local Sacramento charities this year, such as:

– The Muscular Dystrophy Association
– The Sacramento SPCA
– The Alzheimer’s Association
– The Wellspring Women’s Center

And we couldn’t have done it without your help. THANK YOU!!

Looking back at 2013, it’s been an incredible year. We’ve had the good fortune of helping thousands of folks like you – at boot camps, small group and personal training programs at our studio, in-person workshops and special events, and online via our email newsletter, websites, YouTube videos, and social media presence – reach their fitness goals.

It was a breakthrough year in terms of business growth and numbers of people that we helped both locally in the Sacramento area and around the world. We are thankful every day for the business we are in and the positive impact we can have on people’s lives.

Happy Holidays to you and your friends and family, and here’s to a great 2014!!

– The FVT Team

FVT 2013 Holiday Charity Drive – About Wellspring Women’s Center (video)

Wow!

Sign ups for the charity boot camp are fantastic. It is shaping up to be our highest attended and biggest impact event yet – and we are still nine days away!

=> Click here to get details on the December 21st FVT Charity Boot Camp event

 

We have also sold several gift certificates – 50% of which goes to the same charity we are supporting with the boot camp, the Wellspring Women’s Center.

=> Click here to get details on FVT Gift Certificates and to grab one for a friend, family member or co-worker

 

We thought it would be a good thing to share with you a little more info on the Wellspring Women’s Center and what they do. First, watch this video to learn more about the Wellspring Women’s Center:

 

Also, here is some basic info about the organization from their website:

What is Wellspring Women’s Center?

Wellspring Women’s Center is a nondenominational, nonprofit organization founded in 1987 by two sisters of social service with the mission to nurture the innate goodness and personal self esteem of women and their children. Wellspring started from humble beginnings and has grown to become a trusted neighborhood gathering place that reduces isolation and loneliness. We serve over 200 women and their children every week day, providing a nutritious breakfast, free counseling and safety net services.

Who does Wellspring serve?

Any female may come to Wellspring, there is no other criterion. Guests are diverse in age, personal background and ethnicity.

What services do you provide?

Wellspring Women’s Center’s main goal is to provide services that get our guests from simply surviving to thriving. We provide:

– A safe and welcoming gathering place for women and their children
– Counseling and case management
– A nutritious breakfast to over 200 women and their children every weekday
– Children’s Corner with early learning opportunities and activities for preschoolers
– Whole health and workshops, including:
– Yoga classes
– Parenting classes
– Art therapy
– Referrals to other agencies and services
– Assistance with accessing community resources; including Spanish translation services

 

That’s it for now. We hope you can join together with us and help those in need this holiday season. Thanks, and talk soon –

The FVT Team

 

=> Click here to get details on the FVT Charity Boot Camp event on December 21st

=> Click here to get details on the FVT Gift Certificates and to grab one for a friend, family member or co-worker

December 2013 Challenge Workout Results

Here is the December 2013 Challenge Workout, in case you missed it:

=> December 2013 Challenge Workout

 

And the results:

men

RM 12:40
KS 15:18
BP 15:50
JM 16:49
PK 17:08
RB 17:55
BD 19:49
MP 19:57
BD 19:59
CB –

men modified

AF 21:30
ED 21:45
ST –
women

SF 14:41
LC 15:03
JM 17:11
MA 17:39
SK 17:55
JM 18:12
DT 18:28
BR 18:34
PK 18:49
FY 18:52
JG 19:10
MT 19:16
LA 21:04
SG 22:35
SS –
JC –
GR –

women modified

NW 18:49
BR 19:07
KG 19:45
MG 19:49
AT 19:59
RK 21:00
DB 21:24
MT 21:34
GK 22:00
AL –
MG –

#1 Holiday Time Nutrition Tip

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The holidays are one of the toughest times of year when it comes to your nutrition plan.

We have holiday parties, temptations at the office and who knows what else to deal with.

That being said, you do NOT have to just accept the fact that you are going to pack on the pounds during the holidays. I hear a lot of people talking this way and it blows my mind!

They say – “oh I’ll just work off the calories I ate at the party last night in today’s workout” (nice try – not going to happen) or “there’s nothing I can do … I’ll just start fresh in 2014” (not true).

You have to take a PROactive approach and keeping training hard and eating clean this time of year.

And it is not that difficult, if you simply follow my #1 tip 🙂

I was writing an email to our new FVT Nutrition Coaching Group yesterday, and I started thinking … there is one thing that, even if you focus on nothing else but this during the holiday season, you’ll do pretty well.

See the relevant section of the email copied below to see my #1 holiday time nutrition tip:

 

Something I saw in reviewing your reports and comments was also the need to PLAN AHEAD. This is SO critical for long-term success.

For example, when I leave my house in the morning, I am just in the habit of thinking about what times during the day I am going to eat.

And then I make sure I am prepared for the day ahead.

So today, I had breakfast at home at about 6 am (cottage cheese, fruit, peanut butter, Dave’s killer bread). I brought 1 Perfect Foods bar with me and two tangerines for a snack. I know I am going home for lunch, so I will have a salad then. I will have a protein shake in the afternoon and then some lean protein, veggies and possibly some kind of grain for dinner.

How about you? Have you planned out your day and week yet?

 

SO there you go. PLAN AHEAD this holiday season. Know what you are going to eat for the day. If someone tries to throw you off with a treat at work, if it does not fit into the plan, refuse.

If you have a Christmas party or two going every week, great – but make sure that you plan ahead for it. Make great choices leading up to it and after the fact. One or two cheat meals during the week are a GOOD thing. You just need to be on track the rest of the time.

Make sense? Cool. That’s it for now. Stay strong, stay focused, and talk soon –

Forest

 

PS – Interested in the new FVT Nutrition Coaching Group? We still have a couple of spots open … click HERE to find out more

PPS – Also – don’t forget – our way of celebrating the holiday season at the FVT Studio is with our charity gift certificate drive and a charity/holiday/bring-a-buddy boot camp.

Click HERE to learn more about the gift certificate charity drive.

Click HERE to learn more about the charity/holiday/bring-a-buddy boot camp.

FVT Charity/Holiday/Bring-a-Buddy Boot Camp December 21st

As mentioned previously HERE, we are making it easy for you to give the gift of fitness this holiday season by putting together gift certificate packages … and we are supporting the Wellspring women’s center in the process by giving them a full 50% of each gift certificate you purchase.

 

We thought it would ALSO be great to put together a holiday-time boot camp event for:

  • Folks who want to help the Wellspring Women’s Center in different way
  • Our current clients as a fun holiday-time get-together
  • Prospective NEW clients who want to come and experience one of our boot camp classes

 

SO – on the 21st of December at 10am – at the FVT Studio – we will be holding an FVT Charity/Holiday/Bring-a-Buddy event.

Please CLICK HERE to see the full list of items that Wellspring is in need of. Simply bring in whatever item(s) you can from the list as your “admission” to the day’s boot camp event.

We will also have a sign-up sheet at the studio for this boot camp, so please be sure to sign up yourself and any friends/family-co-workers that will be attending as soon as you can.

 

This special boot camp event is a great opportunity to help others in need this holiday season. It is also a great chance for us all to come together as a community at the FVT studio. And last but not least, it is a great chance to bring a friend, family member, or co-worker in to check out what we have going.

We look forward to seeing you there!!

– The FVT Team

2013 FVT Holiday Gift Certificate Charity Drive

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This holiday season, you can give the gift of fitness AND support a great cause!!

Here’s how it works:

FVT is offering two options for gift certificates this holiday season (starting NOW through December 31st, 2013):

– 3 semi private training sessions

OR

– 6 boot camp sessions

Both options are $99

(Boot camp is a bit more advanced and higher intensity; semi private training is in a smaller group and more personalized; feel free to chat with us about who you’ll be purchasing the gift certificate for, and we’ll help you decide what the best fit for them would be.)

SO … your friend, family member, or co-worker gets the gift of training … AND 50% of the price of the gift certificates will be donated to the Wellspring Women’s Center in Sacramento!

(Learn more about Wellspring at wellspringwomen.org)

You can head in to the studio to pay for and pick up your gift certificate –

OR you can simply click THIS LINK, pay online, and pick it up at the studio.

Happy Holidays from FVT!!

 

PS – We are also planning a charity/holiday time/bring-a-buddy boot camp event for the same cause. This event will be on the 21st of December at the FVT Studio.

Wellspring is also in need of specific items like food, toiletries, clothing, children’s items, and more (see coming message for complete list.)

This special boot camp event will be an opportunity to 1) contribute to Wellspring 2) get together as a community during the holidays and 3) bring a friend, family member, or co-worker to see what we do at the studio!

More details coming shortly in a separate message …

December 2013 Challenge Workout

The December 2013 FVT Challenge Workout is underway!

This is a tough one. Real tough. And it’s your last crack at it before we bring you a BRAND NEW batch of FVT Challenge Workouts in 2014.

Good luck!

 

December 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

(NOTE – we also did this workout in March, June, and September of 2013)

 

Times will be posted later this week. Train hard, and talk soon –

– The FVT Team