Meet Sarai!

Image result for forest vance training paul

Sarai started at the FVT studio at the beginning of this year wanting to learn more about kettlebells, get back on track with her fitness program, get stronger, and lose some body fat.

She had been very fit and active in the past, but for a variety of reasons, had let herself slip out of peak condition.

In the last ten months – in spite of a VERY busy schedule, and actually living and working on the other side of town, but finding a way to make it in two or three times per week, she has:

– Lost about 30 pounds
– Dropped over 11% body fat
– Added 9 pounds of muscle
– Gotten her first pull up(s)
– Has gotten WAY stronger and is putting up some crazy kettlebell strength #’s

Check out the email I got from her the other day below:

 

Hey Forest,

I got my bodyfat tested

(FYI – we do basic body fat testing at the studio, but DeeAnna likes to get it done on her own in a BodPod device for optimum accuracy)

I am at 173.2 lbs and 19.6% bodyfat. It’s been over 3 years since I’ve been in the teens! I also added 9lbs of muscle and that explains why the scale is not really moving that fast even though I can see a lot of change.

It’s good info. He told me to keep eating my 2400+ calories a day and keep my workout schedule cause it’s working!

Yay me!

My goal is still 14-15% so I have about 10 more pounds of fat to lose.

As you know I am totally capable of working out on my own and I still do, but having the accountability to show up somewhere at a set time and to be pushed has helped me get back on track this year and stay on track. Plus I learn some stuff too.

Thanks again for your help with my project!

 

CONGRATS to you Sarai!! Awesome, awesome job. We are so happy to be a part of your progress – and look forward to helping you reach your ultimate fitness goals very soon!!

– The FVT Team

 

FVT Studio 3 Year Anniversary Party TOMORROW Oct 19th 2013 – Final Reminder

Happy Friday!

We are in final prep mode here at the FVT studio getting ready for our big 3 Year Anniversary Party tomorrow.

I wanted to send you one last reminder about it.

Here’s everything that’s going on:

– FREE food and drink
– TWO free Bring-A-Buddy boot camp classes (we still have a few spots left at the 11am – shoot us a quick message if you’d like to attend!)
– Winners announced and $600 in prize money for our 30 Day Rapid Fat Loss Challenge
– FVT Train-A-Trainer event (You can sponsor a “round” of exercises for the FVT trainers for $20. One round will be 45 seconds of work and 15 seconds of rest. 100% of the money raised at the event goes towards the Alzheimer’s Association. For each round you sponsor, you can have the FVT trainer team do whatever exercise(s) you’d like. Click HERE to sponsor a “round” of exercises for the FVT trainers.)
– FVT Wall of Fame unveiled (this one’s a surprise – you’ll have to attend to see what it is! 😉 )

Look forward to seeing you there!! The festivities start at 10 am.

– Forest

Hardest FVT Workout Ever?

FVT Sacramento Boot Camp

One thing we hear over and over from our long-time clients is that we have a somewhat unique environment at our training studio …

We are very supportive and positive at all times. No yelling and screaming or anything like that. A lot of people expect this when they hear “boot camp”. But we take pride in our workout environment being friendly and welcoming to all.

On the other hand, our workouts are ALWAYS challenging. In fact, they typically go beyond simply “challenging”. They are often flat out BRUTAL! But this is many times just what you need to take your fitness results to the next level …

I thought I’d share you with a particularly tough “finishing” sequence we did at the end of yesterday’s boot camp sessions. More than one person lost their lunch at the end of this one. I think that more or less speaks for itself 🙂

This sequence can also be done with ZERO equipment – so it makes for a perfect session for you to try at home, etc.

###

Hardest FVT Workout Ever?

20 jumping jacks
~ 15 yards bear crawls
20 side to side hops (skater hops)

repeat tri-set as many times as possible in 5 minutes

IMMEDIATELY followed by …

“liner” cone sprint (sprint to line 5 yards away and back, then 10 yards away and back)
rest for the time it takes your partner to do the same

switch back and forth and get as many rounds as possible in 90 seconds; rest for 30 seconds; repeat
Try that one at the end of your next workout, and let me know how it goes –

Forest Vance
Owner, Head Trainer, Forest Vance Training, Inc.

PS – Made your FVT Train-A-Trainer Donation yet? Get the details – and revenge on your trainer – HERE

PPS – We’ve got six spots left at the 11am Bring-A-Buddy boot camp this Saturday. Shoot me a message HERE – or sign up at the studio – to grab yours while it’s still available.

FVT/Alzheimer’s Association “Train-A-Trainer” Event Saturday, October 19th

'stash!

This Saturday, October 19th at 11:45 am – during the FVT Studio Three Year Anniversary celebration – we’ll be holding our first ever “Train-A-Trainer” event.

We’ve actually been talking about doing this for a while – so we’re super excited to finally make it happen!

(I’ve been putting it off mostly out of fear of the cruel and unusual exercises you’ll likely make us do. Just kidding. Sort of 😉 )

Here’s how the event works:

  • You can sponsor a “round” of exercises for the FVT trainers for $20. (One round will be 45 seconds of work and 15 seconds of rest.) 100% of the money raised at the event goes towards the Alzheimer’s Association.

Learn more about the Alzheimer’s Association here

  • For each round you sponsor, you can have the FVT trainer team do whatever exercise(s) you’d like. Burpees, bear crawls, wall sits – it’s all fair game 🙂

The event will last for a total of 15 minutes – plenty of time to have your trainers do all of the exercises you hate the most 🙂 That being said, we’re limited to a total of 15 total sponsorships – so if you’d like to participate, please make your donation asap!

To help the Alzheimer’s Association and get revenge on your trainer, click HERE to make your donation now!

** On making your donation, please send an email asap to fvtraininfo (at) gmail.com with your requested exercise(s). This is very important to do ahead of time to ensure the event goes as smoothly as possible. Thanks in advance! **

October 2013 Challenge Workout Results

Here’s the October 2013 Challenge Workout again, in case you missed it:

=> October 2013 FVT Challenge Workout

Also – this time around, we divided the results into four categories:

– Men unmodified (done using prescribed weight and with perfect form)
– Men modified (done using lighter than prescribed weight and/or modifying exercises for injury/etc.
– Women unmodified
– Women modified

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Men

SS 531

JM 482

BP 470

CC 463

EZ 436

RB 434

RA 421

MH 373

BD 330

 

Women

GV 554

JJ 548

SK 544

JM 526

BC 493

MA 484

PK 471

MG 460

MT 447

AS 416

RK 405

DS 398

SG 382

JC 371

KP 316

 

Men Modified

JPa 589

JPe 553

CB 392

ST 366

ED 342

JD 290

 

Women Modified

AL 509

CP 478

DT 475

JG 465

KG 455

FY 419

BA 408

MD 394

AA 393

PT 357

AT 344

###

Great work everyone! ‘Till next time –

The FVT Team

October 2013 Challenge Workout

Here we go…. it’s time again for the monthly FVT Challenge Workout!

Get excited – this is a great one to gauge your current fitness level!

(Keep in mind – the video below talks about the January 2013 Challenge Workout … but we cycle through and re-visit the same challenge every three months to gauge progress/fitness improvements/etc. … so we’re doing the same challenge this month as we did in January and July)

October 2013 Challenge Workout (workout recap)

  • burpee
  • body weight squat
  • push up
  • kettlebell swing

Perform each exercise for 45 seconds continuously, completing as many reps as possible with perfect form. Rest for exactly 15 seconds. Repeat the process with the next exercise in the sequence. Do five rounds of the entire sequence total, resting for 60 seconds between rounds.

Keep track of how many reps of each exercise you get in each set. Your score is the total number of reps you get in the entire workout.

We’ll have the scores for you soon!

Train hard –

Forest

FREE Bring-A-Buddy Boot Camp Saturday October 19th at FVT

2012-08-06-18.14.29

The FVT 3 year anniversary party is less than 2 weeks away! It’s going to be a lot of fun …

One of the BEST parts of last couple of anniversary parties we’ve held were the free Bring-A-Buddy boot camps. So we’ve decided to continue the tradition …

We’re going to hold TWO free boot camps on the 19th – one at 10am and one at 11am.

All current clients are welcome to attend. You are also encouraged to bring a buddy. It’s a great opportunity to bring a friend, family member, co-worker, etc. in to check out the program in a easy no-obligation way.

Members of the community and anyone else interested in training at our studio is/are also welcome to attend the Bring-A-Buddy boot camps as well!

— IMPORTANT! —

If you’d like to attend one of the free FVT boot camps on October 19th, you need to reserve a spot ahead of time. We will have two sign up sheets at the studio starting this afternoon (the 7th of October) – one for the 10am class and one for the 11am.

Space is limited to 20 folks at each boot camp – so if you’d like a spot, make sure to get signed up quick.

You can also email me if need be – but I’d MUCH prefer you do it yourself at the studio if possible. Thanks for understanding about this and being cool 🙂

That’s it for now! Thanks, have a great day, and talk soon –

Forest

Thank You :)

Wow! It’s already the 1st of October! Amazing how time flies.

Just the other day, I was looking back at our client roster from October of 2010, our second month in business … and it was a shocking thing to see 😉 Sometimes it’s easy to lose sight of all you’ve accomplished and be overly focused on what you gave going on day-to-day …

We had 23 active clients in October of 2013, and three years later, we’ve just cracked four times that number. We’ve also gone from a one-man show (me ;), to a team of five. And most importantly, we’ve been able to help so many folks like yourself live a better life and reach their fitness goals. And built a community of some really cool peeps at the FVT Studio in the process!!

So THANK YOU for being a part the FVT family. It means a lot to us. Rock on!

Now, just a couple of quick things for you today –

1 – FVT 3rd Anniversary Party

On the 19th of October at 10am, we’ll be holding the 3rd annual FVT Anniversary party! All kinds of fun stuff is in store, including:

– Free boot camp workout
– Train-a-Trainer charity event
– Rapid Fat Loss Challenge winners and celebration
– Free food and drink

… and much more!!

Mark it on your calendar now, and be sure to invite a friend. We’ll have more details on the day’s festivities coming for you soon …

2 – FVT Pro Shop 20% off sale

The FVT Pro Shop is officially shutting down … but you can benefit! Save 20% on everything (excluding T Shirts and Perfect Foods Bars) through the end of October or ’till it’s gone.

We’ll be keeping the T-shirts and Perfect Foods bars, but everything else must go. Come in and grab your kettlebells, bands, and protein powder now!!

 

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

Forest

PS – I just put up a new intro video on the website. Would love to get your honest feedback on it. Seriously, good or bad, check it out real quick:

=> New FVT Intro Video

And let me know what you think. Thanks!